HealthyLife Articles

Category: Nutrition

Make Soup!

Nutrition

People sip, slurp, and spoon soup not only for basic sustenance, but also to stay healthy. Chicken soup really does help relieve the nasal stuffiness of a cold. And studies show that soup can help you lose weight. Because soup is mostly liquid, it takes longer to eat than solid food. By the time you’ve sipped the last spoonful, your brain will have noticed that you’ve eaten, and shut off your appetite. If you’d quickly gobbled down a sandwich, your brain would still be asking “What’s for lunch?”

Here are some tips for making soup that’s a bowlful of nutrition.

* Use skim milk instead of whole milk for creamed or condensed soups. You’ll save calories and add calcium, vitamin D, and protein.

* Soups that feature vegetables, beans, or rice add fiber and nutrients to your diet.

* Add the liquid left over from cooking vegetables to soup stock.

* Season homemade soup with herbs and seasonings like parsley, pepper, garlic powder, and onion powder, instead of salt.

* If you rely on commercially prepared soup for convenience, try to stick with reduced or low-sodium ones.

© American Institute for Preventive Medicine

January 23, 2026
Pick Plant-Based

Nutrition

A plant-based diet is a win-win! This pattern of eating is good for you and good for the environment. It fights inflammation, supports the immune system, and reduces your risk of some cancers, diabetes, heart disease, stroke, and more.

If you don’t know where to start, start small, one day at a time, or even one meal at a time. The health benefits start with the first bite. Focus on eating fruits, vegetables, legumes, whole grains, seeds and nuts. Limit processed foods, added sugars, and animal products.

Doing good never tasted so good!

© American Institute for Preventive Medicine

January 23, 2026
Tips For Dining Out Without Pigging Out

Nutrition

People who are watching what they eat can stick to their diets when eating in restaurants. Eating establishments don’t have to be automatic waistline expanders if you observe the following recommendations.

* Choose a restaurant that offers a wide variety of food, to increase the odds of finding fewer fatty, highly caloric foods.

* Avoid “all-you-can-eat” restaurants.

* Ask to have the bread basket (or at least the butter dish) removed from the table.

* Refuse french fries, potato chips, and desserts, even if they’re included in the price of your meal.

* Ask for food broiled without butter, salad without dressing, and baked or steamed food that’s normally fried.

* If servings seem especially large, portion off the excess and put it aside before you begin eating.

* Leave some food on your plate, or take it home for tomorrow’s lunch.

* Share one meal with a companion.

* Order a la carte so you won’t feel obligated to eat side dishes just because you’ve paid for them.

Here are some ways to join the party and not blow your diet.

* At a buffet dinner, first look over all the food presented, then decide what you will and will not eat.

* If possible, inquire ahead of time as to what will be served at a party. If nothing on the menu is allowed on your diet, plan to eat at home first.

* Ask your host or hostess if you can provide a platter of raw vegetables or other low-calorie offering, so you’ll be assured of something you can munch on during the party.

* To avoid being tempted to eat hors d’oeuvres and snacks, don’t sit near them.

* Politely inform your host and hostess of your diet and ask them not to coax you to overeat.

* Choose mineral water or diet soda instead of alcoholic beverages, or at least alternate them with alcoholic drinks.

* Make a point to socialize with other people or enjoy the entertainment rather than concentrating on eating.

Partying Down to a Slimmer You

As with most festive occasions, food plays a prominent role at most parties. It gives people something to look at, something to do, something to talk about, and something to remember. But you don’t have to stay home just because you’re dieting.

© American Institute for Preventive Medicine

January 23, 2026
10 Action Steps To Eat Less Salt And Sodium

Nutrition

1. Flavor your foods with sodium-free seasonings and fresh herbs.

2. Read food labels for sodium content. Choose “low sodium,” “reduced sodium,” or no added salt items.

3. Make meals at home with little or no salt. Use fresh, frozen, and salt-free or reduced-sodium canned products.

4. Make extra soups, stews, and other foods and freeze for “planned overs.” Reheat for quick, healthy meals.

5. For sandwiches, use “planned over” turkey and chicken or have low-sodium ones from the deli.

6. Choose reduced-sodium frozen dinner, soups, and entrees − ones with 800 mg. or less sodium.

7. Add low-sodium pickles and slices of lettuce, tomato, cucumber, and avocado to sandwiches instead of ketchup, mustard, and regular pickles.

8. When you eat out, ask for foods to be made without salt and monosodium glutamate (MSG).

9. Make pizza at home with low-sodium or sodium-free tomato sauce. Use or order less cheese, ham, pepperoni, and sausage. Opt for green peppers, onions, broccoli, and pineapple.

10. Choose fruits and veggies most often for snacks. Have unsalted pretzels and nuts.

© American Institute for Preventive Medicine

January 23, 2026
Color Your Diet

Nutrition

* Let your cup runneth over with fruits and veggies to protect yourself from chronic diseases, such as stroke, type 2 diabetes, and certain cancers.

* Choose fruits and veggies over higher-calorie snacks and desserts to help you lose weight and keep it off.

* Yes, canned, frozen, and dried fruits and veggies count toward your goal. Look for ones without added sugar, syrups, salt, butter, or cream sauces.

* Juice vs. fruit: 100% juices are okay, but they lack fiber and are less filling than fruit. If you have a choice, grab an apple.

* To get the most nutritional benefit, buy only what you can eat within a few days.

* Protect your eyes and skin with sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, red peppers, and cantaloupe.

* Reach for beet greens, white potatoes, cooked greens, and carrot juice to help maintain healthy blood pressure.

* Eat fruits and veggies rich in vitamin C, such as oranges, kiwi, green peppers, and cauliflower, to help heal cuts and keep gums and teeth healthy.

* If you’re pregnant, foods rich in folate, such as cantaloupe, cooked spinach, and asparagus may reduce your risk of having a child with a brain or spinal cord defect.

* Spice up regular meals with fruits and veggies. Add blueberries to pancakes, red peppers to soups, and chopped tomatoes to a favorite macaroni dish.

* Lettuce not forget the dark leafy greens, such as kale, spinach, and broccoli, that are high in vitamins and minerals and crammed full of fiber to strengthen the immune system, improve liver function, and improve circulation.

* Add berries and/or banana slices to nonfat yogurt for a refreshing yogurt smoothie.

© American Institute for Preventive Medicine

January 23, 2026
Fresh Cabbage And Tomato Salad

Nutrition

8 Servings, 1 cup each

Ingredients:

1 small head cabbage, thinly sliced

2 medium tomatoes, cut in cubes

1 cup sliced radishes

1/4 tsp. salt

2 tsp. olive oil

2 Tbsp. rice vinegar (or lemon juice)

1/2 tsp., each, black pepper and red pepper

2 Tbsp. fresh cilantro, chopped

Directions:

In a large bowl, mix together the cabbage, tomatoes, and radishes. In another bowl, mix together the rest of the ingredients and pour over the vegetables.

Per Serving:

Calories – 41

Total fat – 1 gram

Saturated fat – Less than 1 gram

Sodium – 88 mg

© American Institute for Preventive Medicine

January 23, 2026
Mango Shake

Nutrition

3 Servings, 1 cup each

Ingredients:

2 cups nonfat milk

4 tablespoons frozen mango juice (or 1 fresh pitted mango)

1/8 tsp. vanilla extract

2 ice cubes

Directions:

Put all ingredients into a blender. Blend until foamy. Serve immediately.

Variations:

Instead of mango juice, try orange juice, papaya, or strawberries.

Per Serving:

Calories – 150

Total fat – 1 gram

Saturated fat – 0.5 gram

Sodium – 110 mg

© American Institute for Preventive Medicine

January 23, 2026
Plan An Anti-Cancer Diet

Nutrition

The American Cancer Society estimates that one-third of cancer deaths that occur in the U.S. each year are due to dietary factors, inactivity, and being overweight. It’s hard to say exactly how much changing your diet reduces the risk of cancer, but it’s fair to say that the following steps can help.

Eat less fat, especially from animal sources.

These include foods such as beef, pork, butter, cream, sour cream, and cheese. Choose non-fat and low-fat dairy products and other foods low in fat. Replace fat-rich foods with fruits, vegetables, grains, and beans.

Eat more fruits, vegetables, and whole-grain products like cereal and bread.

Eat at least 5 servings of fruits and vegetables each day. Fruits and vegetables help protect against some cancers due to the vitamins, minerals, fiber, and plant chemicals they contain. Vary your choices. Foods with whole grains (wheat, rice, oats, and barley) also contain vitamins, minerals, and dietary fiber. Have six to 11 servings of whole-grain breads, cereals, etc. each day.

Eat fewer cured, grilled, or smoked foods.

When eaten in excess, these foods may increase the risk of stomach and esophageal cancer. This increase may be due to one or more of the following: nitrites and nitrates they contain; their high fat content; or changes that occur when they’re cooked or processed.

Limit consumption of alcohol, if you drink at all.

Combined with cigarette smoking, over-consumption of alcohol has been shown to increase the risk of cancer of the mouth, esophagus, and larynx. Also, alcohol may promote breast cancer regardless of whether you smoke or not. Excessive drinking also contributes to liver cancer. Cancer risk increases with the amount of alcohol consumed. The risk may start to rise having as few as two drinks per day. A drink is defined as 12 ounces of regular beer, 4 to 5 ounces of wine, or 1-1/2 ounces of 80-proof distilled spirits, like vodka or whiskey.

Be physically active and maintain a desirable weight.

Obesity is associated with an increased risk of cancers of the colon and rectum, prostate, breast (for women past menopause), endometrium, and kidney. Lose weight if you are overweight. Exercise on a regular basis.

© American Institute for Preventive Medicine

January 23, 2026
To Market, To Market, Shop Smart

Nutrition

Choose healthy and low-calorie foods.

Look at buying healthy, low-calorie foods. When you buy them, the more likely you are to eat them. And when you do not buy foods high in sugar, fat, and empty calories, they are not there to tempt you.

Start with planning.

Plan for meals that will be eaten at home, lunches that need to be packed, and for healthy snacks. Make a shopping list before you go to the store. And shop after you have eaten. If you are hungry, you will be more tempted to buy foods high in fat and/or sugar, such as cakes, cookies, cheese puffs, and other packaged snacks.

Location! location!

For nutrient-dense foods that are lower in calories, shop the perimeter of the store. To fill half your plate with fruits and veggies, start at the produce section. Then choose whole-grain cereals and packaged and canned products low in sodium from middle aisles. Try to avoid the cookie, candy, and chips aisles. Then choose fresh fish, lean meats, and dairy products low in fat. Finish in the freezer section for more fruits, veggies, and fish. Choose items without added sugars, fats, and sauces.

Items to include on a healthy shopping list:

* Skim or 1% milk

* Low or reduced-fat cheeses

* Eggs or egg substitute

* Unprocessed meats, fish, poultry

* Low-sodium or no-salt added canned soups & vegetables

* Whole grain breads and cereals

* Rice crackers

* Low-sodium or unsalted crackers

* Frozen vegetables without added sauces

* Fresh fruits and vegetables

* Unsweetened tea

* Fat-free and reduced-fat salad dressings

* Unsalted nuts and seeds

* Canola and olive oils

Action Step

Remember to compare food labels for calories, fat, sugars, and vitamins and minerals per serving. Use coupons wisely.

© American Institute for Preventive Medicine

January 23, 2026
Seven Ways To Make Your Barbecues Healthier

Nutrition

One of the most popular rites of summer is the outdoor cookout. Unfortunately, evidence suggests that foods cooked on a charcoal, gas, or electric grill may be hazardous to your health.

The National Academy of Science has discovered a possible link between the grilling of food and the development of what are believed to be cancer-causing compounds. Some researchers suspect that when high-fat, high-protein foods-like hamburgers-are exposed to the intense, searing heat of barbecue cooking, the fat and protein turn into mutagens-chemicals that can damage the genetic material of cells and possibly cause cancer.

Since the jury is still out on whether or not grilled food definitely causes cancer, it’s probably wise to reserve barbecuing for special occasions, rather than grill food regularly. Some other guidelines to reduce the potential risks from eating grilled food include:

* Before cooking meat or poultry (or fish, if applicable), trim away fat. And don’t baste foods to be grilled with butter or oil.

* Keep a spray water bottle handy to douse flare-ups.

* Position food well above the heat source.

* If noticeable amounts of fat drip and flare up as food cooks, lower the flame or move the food to another part of the grill.

* Cook food until it’s done, but avoid charring it. The longer food is grilled and the blacker it gets, the higher the risk.

* To avoid charring fish and vegetables, wrap them in aluminum foil.

* Many foods, like chicken, can be boiled or microwaved before grilling, to reduce fat content and grilling time.

© American Institute for Preventive Medicine

January 23, 2026