HEALTHY EATING
The Institute of Medicine’s recommended daily allowance (RDA) for calcium from food and supplements*:
* Ages 9-18 years, 1,300 mg
* Ages 19-50 years, 1,000 mg
* Ages 70+ years, 1200 mg
* Men 51-70 years, 1000 mg
* Women 51-70 years, 1200 mg
*To increase absorption from calcium supplements, take no more than 600 mg at a time. Follow your doctor’s advice for calcium supplements.
© American Institute for Preventive Medicine
HEALTHY EATING
Adding eggs to a salad with a variety of raw vegetables is an effective method to improve the absorption of carotenoids. Those are fat-soluble nutrients that help reduce inflammation and oxidative stress, according to research from Purdue University. “Eating a salad with a variety of colorful vegetables provides several unique types of carotenoids, including beta-carotene, lutein, zeaxanthin, and lycopene,” said Wayne Campbell, a professor of nutrition science. “The lipid contained in whole eggs (including the yoke especially) enhances the absorption of all these carotenoids.”
This research is published in the American Journal of Clinical Nutrition.
FYI:
The 2010 Dietary Guidelines for Americans recommends limiting dietary cholesterol to no more than 300 mg a day. (A single egg has almost 200 mg.) The 2015 Dietary Guidelines, to be published later this year, will no longer restrict dietary cholesterol. Why? The 2015 Dietary Guidelines Advisory Committee’s found no evidence to show a strong enough link between consuming dietary cholesterol and blood cholesterol levels. As with all medical guidelines, discuss your particular needs with your doctor.
© American Institute for Preventive Medicine
HEALTHY EATING
Ingredients
2 potatoes (medium, sliced)
2 cups carrot (sliced)
1/4 teaspoon black pepper
1/2 cup onion (sliced)
1 pound ground beef (browned & drained)
1-1/2 cups green beans
1 can tomato soup
Directions
Lightly oil or spray baking dish with cooking spray. Layer ingredients in the order given. Cover. Bake at 350ºF for 45 minutes or until tender and thoroughly heated. Uncover and bake 15 more minutes. For variation, use peas or corn instead of green beans. Use your favorite cream soup instead of tomato soup.
Makes 6 servings: 260 calories, 6 g total fat, 25 g protein, 26 g carbs, 3 g fiber, 480 mg sodium*
*To reduce sodium content, use reduced-sodium canned soups.
From the US Department of Agriculture’s What’s Cooking Mixing Bowl.
© American Institute for Preventive Medicine
HEALTHY EATING
The body’s immune system is designed to fight off unwanted invaders, such as viruses, bacteria and fungi. But when the immune system reacts to something that isn’t usually harmful, such as pollen, dust, or certain foods, it’s considered an allergy.
The Centers for Disease Control and Prevention (CDC) says 5 out of every 100 children in the U.S. have a food allergy today. About 4 percent of all adults also have food allergies.
While some reactions may be mild, such as hives or tingling, other food allergies can cause a life-threatening allergic reaction known as anaphylaxis.
Increase in allergies – and questions
The Centers for Disease Control and Prevention reports that food allergies increased 18 percent among children from 1997 to 2007.
Researchers are still trying to find out why food allergies continue to increase. However, they do know a few key facts about food allergies:
* Up to 90 percent of all food allergies involve eggs, dairy, peanuts, tree nuts, fish, shellfish, wheat and soy.
* Food allergies can occur at any age, not just during childhood. Even if you’ve eaten a food before without problems, you can become allergic to it later.
* If you have a parent with allergies, asthma, or eczema, you are more likely to have food allergies.
* Kids with food allergies are up to 4 times more likely to have asthma and other allergies, such as hay fever.
* Allergies to fish, shellfish, peanuts, and tree nuts tend to last a person’s entire life. Dairy, egg, and soy allergies are sometimes outgrown.
* There is no cure for allergies: the allergic food must be avoided.
A recent analysis in the Journal of the American Medical Association shows that introducing some allergenic foods to a baby earlier in life could lower the risk of food allergies. Talk to your pediatrician before giving your child new foods, especially if allergies run in the family.
Severe allergic reactions: WHAT TO DO
Anaphylaxis is a severe allergic reaction that can be deadly. Symptoms include facial or lip swelling, paleness, weakness, difficulty breathing, vomiting and fainting. If someone is having anaphylaxis, it’s important to:
* Ask if the person has epinephrine (EpiPen or another injector) and see if they need help injecting it. It is usually injected into a person’s thigh. This should be done quickly.
* Call 911 immediately.
* Even if the person starts to feel better, he or she should still go to the hospital and seek medical care. The epinephrine delays the reaction, but the allergy must still be treated by a doctor right away.
© American Institute for Preventive Medicine
HEALTHY EATING
Ingredients
7-8 lb. seedless watermelon, chilled
1/2 cup extra virgin olive oil
3 limes, juiced
1/2 cup fresh mint leaves
1-1/2 tsp salt
3/4 tsp pepper
1 cup crumbled feta cheese
Directions
Cut off watermelon rind and chop fruit into 1-inch chunks. Place chunks in a colander to drain. Chop up mint. Toss with the watermelon chunks and dressing (see recipe below). Sprinkle feta cheese on top. Serve immediately.
To make the dressing:
In a small bowl, whisk together olive oil, fresh lime juice, salt and pepper.
Serves 8: Per serving: Calories: 233; Total Fat: 18 g; Saturated Fat: 5 g; Sodium: 211 mg; Total Carbohydrate: 18 g; Dietary Fiber: 1.5 g; Protein: 4 g
© American Institute for Preventive Medicine
HEALTHY EATING
A healthy breakfast is a must for kids. Skip it and your kids will be playing nutritional catch-up for the rest of the day, said Carole L. Adler, a dietitian at the Food and Drug Administration.
When kids skip breakfast, they don’t get what they need to be at their best. “Growing bodies and developing brains need regular, healthy meals,” she said. According to the Academy of Nutrition and Dietetics, studies show that school children who eat breakfast perform better in the classroom.
As with other meals, it’s a good idea for your kids (and you) to eat a healthy balance of fruits and vegetables, proteins, grains, and dairy-not just for breakfast but throughout the day.
Here are Adler’s 7 quick and easy breakfast tips to ensure your children start their day off right.
1.Breakfast doesn’t have to mean traditional breakfast foods.Anything goes. Even last night’s leftovers.
2.Give kids foods they like.Put veggies on that left-over whole-grain pizza. Or make muffins with zucchini and carrots and spread with peanut butter with a glass of milk. Mix sugary cereal with a healthier nutrient-packed brand.
3.Make healthy trade-offs.Nutritional balance is key. Not enough vegetables in the morning meal? Prepare extra carrot, celery, and broccoli sticks with a hummus dip as an afternoon snack.
4.Take growth and activity levels into account.Adler says that having a breakfast that contains protein, fat, and carbohydrates helps children feel full and stay focused until lunch. Protein choices might include an egg, some nuts, a slice of deli meat or cheese, or a container of yogurt.
5.Don’t take, “Mom, I don’t have time for breakfast” as an excuse.Make sure your kids grab a piece of fruit on the way out the door, and hand them a bag of nut-and-fruit trail mix or a whole-wheat tortilla spread with peanut butter or almond butter and a carton of milk.
6.Prep the night before.Morning is a busy time for everyone-you included. So take ten minutes to think ahead and prep for breakfast the night before. Chop up fruit to layer in a yogurt parfait or add to cereal. Cut up vegetables for an omelet. Mix up muffin or whole-grain waffle batter, cover, and put in the fridge.
7.Use the Nutrition Facts label and ingredient statement when you shop.
Desk snacks.
People who have snacks in or on the desk reported weighing 15.4 pounds more than those who don’t. Use an opaque candy dish with a lid and store candy in a drawer where it’s less visible and accessible, advises Cornell University researcher, Dr. Brian Wansink, author of Slim by Design. Or, keep dried fruit or unsalted nuts in your desk drawer.
© American Institute for Preventive Medicine
HEALTHY EATING
For many years, people thought they should avoid fats to be healthy. But the Academy of Nutrition and Dietetics says eating the right kinds of fat is good for you, and may even be good for your heart.
Nut butters can be a healthy way to get some of these fats. But with so many different types, how do you choose? Each offers different benefits, so try eating a variety.
*Peanut butter:This popular nut butter contains plenty of monounsaturated fat, which has been shown to help lower bad cholesterol. This can reduce your risk of heart disease and stroke.
*Almond butter:Almonds are an excellent source of vitamin E, which is an important nutrient for your heart and immune system, according to the National Institutes of Health. It also contains an even higher amount of monounsaturated fat than peanut butter.
*Walnut butter:Although this can be harder to find, some health food stores carry walnut butter. It contains a high amount of polyphenols, which help reduce the risk of heart disease. It also contains omega-3 fats, which reduce inflammation in the body. This is especially good for people with diseases like Crohn’s disease, multiple sclerosis and rheumatoid arthritis.
Although nut butters are healthy, they are high in calories. Be careful about portion sizes and avoid eating too much. Choose nut butters that have no added sugar or salt listed in the ingredients.
Source: American Heart Association; USDA National Nutrient Database
© American Institute for Preventive Medicine
HEALTHY EATING
If you’re trying to lose weight, you may already know that you need to cut calories. If you consume more calories than your body needs, it stores those extra calories as fat. To lose weight, you actually have to eat fewer calories than your body needs.
But cutting calories isn’t always easy. Many people don’t stick with diets because of one main reason: hunger. The body’s hunger signals are nearly impossible to ignore. Your stomach growls, you feel tired, and you can’t concentrate. Over time, your hunger becomes harder to fight, and you may give up on your diet or overeat.
It doesn’t have to be this way. You can eat enough food to stay satisfied while still cutting calories. Experts say it’s the amount and types of food you eat, not the number of calories that fills you up. The key is to choose “low-energy-dense foods,” or foods low in calories that can still satisfy your hunger, according to the CDC. In general, these types of foods have lots of water content, high fiber, and/or very little fat.
Some of the best low-energy-dense foods include:
* Fresh fruits and vegetables
* Beans and legumes
* Low-fat or fat-free dairy foods
* Broth-based soups (not cream-based ones)
* Whole grains (look for whole grains and fiber on the food label)
Think about a side-by-side comparison of low- versus high-energy-dense foods. One cup of french fries has 168 calories. But, one cup of salad with a tablespoon of low-calorie dressing has only 30 calories. You’ve just eaten the same amount of food, and slashed your calorie intake by more than 80 percent.
It’s also a good idea to keep track of what you eat each day, so you have a clear picture of how many calories you’re consuming. The ChooseMyPlate website atwww.choosemyplate.govhas resources to help you focus on eating the right foods and making gradual, realistic changes to your diet for better health. No crash diets or hunger pangs are needed!
© American Institute for Preventive Medicine
HEALTHY EATING
With one look down the grocery store aisle or a quick glance at a restaurant menu, it’s clear that whole-grain options are popping up everywhere. From quinoa to buckwheat and farro to freekeh, the number of grain possibilities is growing, leaving home cooks and diners puzzled by how to choose the right one and know how to prepare it.
Not only do whole grains provide an array of health benefits, they can also be an excellent base for hearty dishes that taste great and are remarkably filling. Whether featured in a salad, formed into a patty as a vegetarian burger option, warmed up for breakfast, or used as the base of a thick stew, grains are extremely versatile and can be enjoyed as part of breakfast, lunch, dinner or dessert.
Although cooking with grains can seem like a daunting task, the chef instructors at Le Cordon Bleu encourage home cooks to soak their long-cooking grains, whether for a few hours or overnight, to minimize the cooking time. This also ensures that any resin left on the grain that can cause a bitter taste will get washed off.
They also suggest these cooking tips:
* Whole-grain options can be customized for each meal of the day. Make a big batch of steel-cut oats on Sunday evening and eat it for breakfast throughout the week. Add quinoa to lunchtime salads-add the dressing in advance so the grain fully absorbs the flavors of the dish. For dinner, add wheat berries or barley to soups for a hearty, filling meal.
* Resist the urge to stir grains as they are cooking. Stirring causes whole grains, especially rice, to become sticky and clump together, making it difficult to prepare a fluffy, flavorful dish.
* After they are cooked, whole grains stay fresh for several days in the refrigerator. You can cook a large pot of brown rice or quinoa at the beginning of the week and use it in dishes throughout the week to save cooking time.
© American Institute for Preventive Medicine
HEALTHY EATING
Is sugar really bad for us? How about artificial or low-calorie sweeteners?
Our bodies need one type of sugar, called glucose, to survive. “Glucose is the number one food for the brain, and it’s an extremely important source of fuel throughout the body,” said Dr. Kristina Rother, pediatrician with the National Institute on Health and expert on sweeteners.
But there’s no need to add glucose to your diet, because your body can make the glucose it needs by breaking down food molecules like carbohydrates, proteins, and fats. Some sugars are found naturally in foods such as fruits, vegetables, and milk.
Much of the sugar we eat isn’t found naturally in food but is added during processing or preparation.
Although sugar itself isn’t bad, said Dr. Rother, “Sugar has a bad reputation that’s mostly deserved because we consume too much of it. It’s now in just about every food we eat.”
You can cut down on added sugars. NIH in Health offers these suggestions:
* Choose water, fat-free milk, or unsweetened tea or coffee instead of sodas, sports drinks, energy drinks, and fruit drinks.
* Reduce sugar in recipes. If a recipe says 1 cup, use 2/3 cup.
* To enhance flavor, add vanilla, cinnamon, or nutmeg.
* Eat fresh, canned, frozen, and dried fruits without added sugar. Choose fruits canned in their own juice rather than in syrup.
* Use fruits to top foods like cereal and pancakes rather than sugars, syrups, or other sweet toppings.
* Read the ingredients list to pick food with little or no added sugar.
© American Institute for Preventive Medicine