HealthyLife Articles

Category: Healthy Eating

  • Thanksgiving Can Be Healthy – Here’s How

    HEALTHY EATING

    Image of thanksgiving dinner set on the table.

    At major holidays like Thanksgiving, it can be easy to overeat. Being around friends and family and having access to a wide array of foods at the buffet table can make it difficult to stick to a healthy eating plan.

    Fortunately, you can still enjoy your favorite dishes without all the calories if you plan ahead. Here are some simple ways to keep Thanksgiving healthy and delicious:

    *  Add low-sodium chicken broth to mashed potatoes to add flavor without the calories of gravy and butter.

    *  Substitute Greek yogurt in recipes that call for sour cream or buttermilk.

    *  Use applesauce in place of oil or butter in baked goods.

    *  Use fresh fruits and vegetables as appetizers rather than fried foods.

    *  Don’t come to Thanksgiving overly hungry or you may end up overeating. Have a light meal earlier in the day with healthy protein, such as peanut butter or low-fat cheese, to keep you satisfied.

    *  To avoid mindless eating, sit and socialize away from the food table.

    *  Focus on calorie-free beverages, such as water or tea. Have a glass before you eat.

    *  Be aware of drinking calories. Alcoholic drinks should be consumed in moderation, which is one drink per day for women and two drinks for men.

    Source: Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Want To Eat Healthier?

    HEALTHY EATING

    Image of family eating dinner at the kitchen table.

    Then cook meals at home

    People who frequently cook meals at home eat healthier and consume fewer calories than those who cook less, according to Johns Hopkins Bloomberg School of Public Health research.

    “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all-even if they are not trying to lose weight,” according to a study in Public Health Nutrition.

    © American Institute for Preventive Medicine

  • Avocado And Corn Salsa

    HEALTHY EATING

    A bowl of avocado and corn salsa.

    Salsa isn’t just for chips! Use it to flavor chicken, eggs, fish or a black bean burger. This recipe adds fresh flavor with corn and avocado. And it’s perfect for summer – no hot stove required.

    Ingredients

    1 avocado (diced)

    3/4 cup frozen corn kernels, thawed

    1/2 cup grape tomatoes, quartered

    1 tablespoon fresh cilantro, chopped

    2 teaspoon lime juice

    1/4 teaspoon salt

    Directions

    1.  Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl.

    2.  Chill one hour and then serve.

    Nutrition Facts: Serving size: ½ cup, recipe makes 5 servings. Calories 67; Total Fat 4 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 119 mg; Total Carbohydrate 8 g; Dietary Fiber 3 g; Protein 1 g

    Source: USDA ChooseMyPlate

    © American Institute for Preventive Medicine

  • 5 Reasons You Need Fat In Your Diet

    HEALTHY EATING

    Image of avocado.

    Energy:

    Fat provides a highly concentrated form of energy. One gram of fat gives you 9 calories of energy, which is over twice that provided by carbohydrates or protein.

    Organs need a cushion:

    A cushion of fat helps protect organs from injury and holds them in place.

    Cell structure:

    Whether it is hair, skin, or eyes, fats make up part of the membrane that surrounds each cell of the body, and without them the rest of the cell can’t function.

    Immune function:

    Without good fats in our diet, immune function becomes partially impaired and our bodies are susceptible to foreign invaders such as bacterial and viral infections.

    Nutrient transport:

    Vitamins A, D, E, and K are fat-soluble vitamins and need fat to help the body transport, store, and absorb them.

    © American Institute for Preventive Medicine

  • Buy Local. Eat Local.

    HEALTHY EATING

    Image of a farmer's market stand filled with vegetables.

    Did you know the average supermarket produce travels about 2,000 miles to your neighborhood grocery store? Farmers’ market produce travels less than 50 miles, according to University of Nebraska-Lincoln Extension experts who offer these buying and storing tips:

    *Go right home from the market.Foods will decline in quality, and perishable foods such as meats and eggs can pose food safety problems if left sitting in your car. Bring along a cooler with ice if it will take more than an hour or so to get perishables into your refrigerator.

    *Store at room temperature:bananas, melons, onions, potatoes, sweet potatoes, tomatoes, and winter squash. Store them in a clean, dry, well-ventilated place, away from direct sunlight and away from areas where meat is prepared.

    *Ripen on the counter and then put in the refrigerator:avocados, kiwifruit, nectarines, peaches, pears, and plums. Do not keep produce in a sealed plastic bag on the countertop. This slows ripening and may increase off-odors and decay from the buildup of carbon dioxide and depletion of oxygen inside the bag.

    *Store in refrigerator most other fresh fruits and vegetables.Use your refrigerator crisper drawer for whole produce. Store fruits in a separate refrigerator crisper drawer from vegetables. Fruits give off ethylene gas, which can shorten the storage life of vegetables. Some vegetables give off odors that can be absorbed by fruits and affect their quality.

    *Refrigerate fruits and vegetables in perforated plastic bags.This helps maintain moisture yet provide air flow. Make your own: use a sharp object to make several small holes in a food-grade plastic bag (about 20 holes per medium-size bag). Air-tight plastic bags can lead to the growth of mold or bacteria.

    *Wash your hands and produce thoroughly.Wash produce before you use it, NOT when you bring it home. Fresh produce has a natural protective coating that helps keep in moisture and freshness. Washing produce before storage causes it to spoil faster.

    *Remove and discard outer leaves.Rinse under clean, running water just before preparing or eating. Don’t use soap or detergent. It can get into produce and make you sick. Rub briskly-scrubbing with a clean brush or hands-to clean the surface. Dry with a clean cloth or paper towel. Rinse produce even when the peel is removed-such as melons and citrus fruits. Once you have cut through the protective skin of fruits and vegetables, bacteria can enter. Refrigerate cut or peeled fruits and vegetables within 2 hours.

    *Take your own bags or baskets to the farmers’ markets.And be sure to wash them too. Bacteria can grow inside.

    © American Institute for Preventive Medicine

  • Easy Snack Substitutions

    HEALTHY EATING

    Image of popcorn in a bowl.

    Skip the vending machine and processed foods when you need to fill up between meals. Try these alternatives to everyday unhealthy snacks:

    © American Institute for Preventive Medicine

  • Get Your Iron In The Kitchen!

    HEALTHY EATING

    Image of couple in the kitchen.

    Eating healthy foods high in iron may help you avoid getting iron-deficiency anemia. Many delicious foods are good sources of iron.

    The best animal sources of iron include:

    *  Beef or chicken liver

    *  Lean beef

    *  Chicken

    *  Turkey

    *  Oysters

    Good plant food sources of iron include:

    *  Beans and lentils

    *  Baked potatoes

    *  Tofu

    *  Cashews

    *  Spinach and other dark green leafy vegetables

    *  Breakfast cereals that are fortified with iron

    *  Whole grain breads

    You can also cook with a cast iron pan. Some of the iron from the pan absorbs into the foods you cook. Acidic foods like tomato sauces absorb the highest amount from cast iron pans.

    There’s another way to get even more iron out of the foods you eat. Eating a high-iron food with a food that contains vitamin C helps your body absorb iron better. Vitamin C-rich foods include:

    *  Oranges and citrus fruits

    *  Kiwi fruit

    *  Mango

    *  Papaya

    *  Pineapple

    *  Strawberries

    *  Broccoli

    *  Brussels sprouts

    *  Bell peppers

    *  Sweet potatoes

    *  Tomatoes and tomato juice

    See your doctor about iron

    You can get your iron levels checked by your doctor with a blood test. Some people already have high iron levels and should not use cast iron pans or take iron supplements. Talk to your doctor about iron, including any recommended diet changes.

    Sources: Academy of Nutrition and Dietetics, National Heart, Lung, and Blood Institute, U.S. National Library of Medicine

    © American Institute for Preventive Medicine

  • Home-Cooked Mealspromote Family Togetherness

    HEALTHY EATING

    Image of young family sitting around the table eating together.

    Busy weeknights often lead parents to skip family meals and instead rely on fast and processed foods, but a growing number of public health officials and parents alike agree that enjoying home-cooked meals as a family promotes health and well-being.

    Adolescents who participated in even one or two family meals per week were less likely to be overweight or obese in adulthood as compared to adolescents who never participated in family meals, according to a study in The Journal of Pediatrics.

    On this page, try the kid-friendly recipe by Kids Cook Monday, a national nonprofit campaign, which aims to help parents incorporate family meals at least once a week by offering a variety of free online resources. The latest is The Family Dinner Date, an easy-to-navigate e-cookbook featuring recipes that parents and kids can easily prepare together. Download free here:http://bit.ly/TKCMdinner.

    Each recipe features the campaign’s signature kid/adult/together instruction format to help parents determine which steps in the cooking process are safe for children to complete.

    The Kids Cook Monday is an initiative of The Monday Campaigns, a nonprofit public health organization in association with Columbia Mailman School of Public Health, Johns Hopkins Bloomberg School of Public Health, and the Maxwell School at Syracuse University.

    © American Institute for Preventive Medicine

  • Mushrooms: Eat Your Fungi!

    HEALTHY EATING

    Image of mushrooms.

    Botanically speaking, mushrooms are not a vegetable, but a type of fungi. However, this doesn’t make them any less nutritious. In fact, mushrooms have some important nutrients and health benefits.

    Mushrooms love the sun

    Vitamin D has been a hot topic lately in nutrition news. Some research suggests the nutrient may help prevent some types of cancer. It also plays a role in a healthy immune system and building strong bones.

    Mushrooms contain a nutrient that turns into vitamin D when exposed to sunlight. Some stores sell mushrooms processed this way. Look for “high vitamin D” mushrooms. Or, you can make them yourself by setting your fresh mushrooms in the sun for a few minutes.

    Versatile & healthy

    Mushrooms have many other health benefits as well. They add flavor and interest to many recipes without adding many calories. They are very low in fat and sodium, and have fiber and a small amount of protein.

    Mushrooms have some B vitamins, and contain the minerals selenium and potassium. Try adding them to pasta, pizza and meat dishes. They can also be eaten as a side dish alone: wash, slice and sauté them in a pan with a splash of olive oil and garlic until they are cooked through.

    Portabella mushrooms are large enough to be eaten on a bun as a “portabella burger.” In fact, one whole portabella mushroom has just 18 calories, 1 gram of fiber, and less than half a gram of fat. That’s a healthy burger alternative that’s worth a try!

    Mushroom safety

    Mushrooms grow almost anywhere that gets enough shade and moisture. But, this doesn’t mean people should pick wild mushrooms and eat them. In fact, many people have gotten sick or worse from eating wild mushrooms.

    Many poisonous mushrooms look very similar to those safe to eat. Some types can cause vomiting, diarrhea and kidney damage. They can even cause death in rare cases.

    To avoid poisonous mushrooms, only eat those purchased from a reputable supermarket or have been inspected and identified as safe by a mushroom expert.

    Some people are allergic to mushrooms and cannot safely eat them. If you have severe allergies and have never eaten mushrooms before, ask your allergist before trying them.

    Sources: United States Department of Agriculture (USDA), Produce for Better Health Foundation

    © American Institute for Preventive Medicine

  • Salmon’s Health Benefits

    HEALTHY EATING

    Image of salmon.

    NUTRITION FACTS

    *  High quality protein

    *  Vitamins: Niacin, thiamin, B6, B12, and D

    *  Minerals: Calcium, iron, magnesium, potassium, phosphorus, selenium, and zinc

    *  Omega-3 fatty acids

    HELPS IMPROVE memory and brain function

    LOWERS THE RISK of cardiovascular disease and cancers of the colon, kidney and prostate gland

    LOWERS INFLAMMATION which can be beneficial for arthritis

    AIDS IN MAINTAINING insulin levels in the body

    HELPS PREVENT macular degeneration and vision loss

    © American Institute for Preventive Medicine