HEALTHY EATING
Even if you can’t eat dairy, there are plenty of foods that can help you meet your recommended daily calcium intake.
* Calcium-fortified soy and almond milk
* Tofu
* Calcium-fortified orange juice
* Sardines
* Edamame
* Kale, collard greens, broccoli
* Figs
* White beans
* Okra
© American Institute for Preventive Medicine
HEALTHY EATING
About 75% of the total sodium (salt) you get in your diet comes from sodium already in packaged and restaurant foods, not from the salt shaker, said an FDA deputy commissioner. That makes it very difficult for you to reduce your sodium intake because the foods you have available to you in the marketplace already have high levels in them.
So what can you do? The FDA offers some advice:
* When shopping for food, read food labels and choose foods that are lower in sodium.
* Foods providing 5% (Percent Daily Value or %DV on the label) are considered low. And 20%DV is considered high (avoid these foods).
* The CDC identified 10 surprising foods as the greatest sources of sodium: breads and rolls; luncheon meat, such as deli ham or turkey; pizza; poultry, fresh and processed, much of the raw chicken bought from a store has been injected with a sodium solution; soups; cheeseburgers and other sandwiches; cheese, natural and processed; pasta dishes; meat dishes, such as meat loaf with gravy; and savory snack foods, such as potato chips, pretzels, and popcorn.
© American Institute for Preventive Medicine
HEALTHY EATING
Salt, or sodium, can affect your risk of heart disease and high blood pressure. Many Americans already eat much more than the daily recommended amount of salt. Even if you skip the salt shaker, many foods already have high amounts of salt in them. In fact, more than 75 percent of the salt we consume is already in our foods. It’s not coming from the salt shaker! Be aware of these “salty 6” and start eating less of these foods:
1. Breads and rolls
When eaten several times a day, these foods add up to a lot of sodium. Most bread has 100 to 200 mg of sodium per slice. Check labels for lower-sodium varieties.
2. Pizza
The cheese, crust and tomato sauce used for pizza often contain a high amount of sodium. Add pepperoni and sausage and you’ve got a sodium explosion. Ask for less cheese and sauce, skip the meat toppings, and add more veggies. Pair it with steamed vegetables, a salad or fruit to help fill you up.
3. Sandwiches
Restaurant burgers, hot dogs and sandwiches may contain all of your salt allowance for the day. Make burgers at home without salt or ask for a lower-sodium option when eating out (e.g., roasted chicken sandwich). You can also share the sandwich with a friend and fill up on a fresh salad.
4. Lunch meat or cold cuts
Six thin slices of deli meat may contain half of your entire day’s worth of salt. Look for lower-sodium lunch meats or skip the deli meats altogether. Instead, try hummus, sautéed vegetables, tuna without salt or eggs as other tasty sandwich options.
5. Soup
Canned or pre-packaged soups may have almost an entire day’s worth of salt in one serving. Make homemade soup, if possible, or check labels to find lower-sodium versions. Remember, your taste buds will become more sensitive to less sodium over time.
6. Burritos and tacos
Toppings and fillings are often loaded with sodium. For a healthier version, choose burritos and tacos that are veggie-friendly and have less meat and cheese.
Replace these salty foods with fruits, vegetables, whole grains, lean fresh meat and dairy. And, when you season your foods, choose a salt-free herb blend that adds flavor without any sodium.
Source: American Heart Association
© American Institute for Preventive Medicine
HEALTHY EATING
(With ingredients in the foods you already eat)
Poor diet increases the risk of high blood pressure, high cholesterol, and poor circulation-3 major factors that affect overall heart health. Know which nutrients and foods in your diet may decrease risk for heart disease-the number one cause of death in the U.S.
Phytosterols:Compounds similar to cholesterol that are found in all edible plants. They help reduce low density lipoprotein (LDL) cholesterol, which is a main risk factor for heart disease.
Cocoa flavanols:Can help maintain the elasticity of blood vessels, which contributes to normal blood flow. Quite simply: dark chocolate.
Omega-3 fatty acids:Primarily found in fish. Have been shown to decrease triglyceride levels, potentially lowering blood pressure.
Hydroxytyrosol:An antioxidant found in olive oil, protects blood lipids (fats) from oxidative damage.
Blueberries: May reduce high blood pressure.
Oat beta-glucan:Daily consumption of at least 3 grams (your morning cereal) effectively lowers cholesterol.
Grape seed extract:Shown to support blood pressure within a normal range. This is ground up seeds from red wine grapes.
Vitamin K:Helps to keep excess calcium out of blood vessel walls and improve cardiovascular health. Found in green leafy vegetables.
Dairy:Daily consumption of low-fat milk products decreases the risk of high blood pressure.
Almonds:Improves serum fatty acid profiles and decreases the overall risk of heart disease (a handful a day).
Walnuts:Good source of omega-3 fatty acids and alpha linolenic acid (ALA) which help your heart by preventing dangerous heart rhythms that can lead to heart attacks.
© American Institute for Preventive Medicine
HEALTHY EATING
The addictive drug caffeine (yes, it’s a drug) is naturally found in coffee beans and is added to other drinks and foods. So how much is in your daily cup?
Here’s what the Center for Science in the Public Interest says. (Numbers are in milligrams per 8 ounce cup, unless otherwise stated, so judge accordingly because who drinks just 8 ounces?)
* Note: The FDA advises consumers to talk with their health care providers before using any product marketed as an “energy shot” or “energy drink.”
* Brewed coffee 102 to 200 (by comparison, brewed decaf 5)
* Instant coffee 27 to 173
* Starbucks brewed 160 (Starbucks vanilla latte 75 or 1 oz Espresso 75)
* Dunkin’ Donuts 103
* Starbucks Tazo Chai tea 50
* Brewed tea 40-120
* Arizona Iced Tea, black 16; green 7.5
* Snapple, Just Plain Unsweetened 9
* 5-Hour Energy (1.93 oz) 207*
* Monster Energy 80 (but the cans are 16 oz so 160)*
* Coke, regular or diet 54 (12 oz); Classic 35
* Sprite, regular or diet 0
* SoBe Essential 48
* Ben & Jerry’s Coffee Heath Bar Crunch 84
* Hershey’s Chocolate Bar (1.55 oz) 9
* Hershey’s Kisses (9 pieces) 9
* Excedrin (Extra Strength, 2 tablets) 130
© American Institute for Preventive Medicine
HEALTHY EATING
Even healthy foods can be made unhealthy through processing and adding unnecessary sugar and fat. How do you know which oats are best for your family?
Steel-cut, rolled or instant?
You can choose any type of oatmeal that is made with whole oats. They all contain very similar nutritional value. Instant oats are precooked and cut thinner to reduce cooking time. Steel-cut oats tend to be chewier than “old fashioned” or rolled oats, but both are equally nutritious. The best type of oat is the one you like and cook regularly.
Look at ingredients and the nutrition label before you buy.
Many commercially made oatmeals, especially ones that appeal to children, contain 12 grams of sugar or more. Some also contain artificial colors, sweeteners or flavors. Buy plain instant oatmeal packets and sweeten your child’s portion with a little honey, fruit or jelly.
© American Institute for Preventive Medicine
HEALTHY EATING
Many people find that eating at restaurants can be hard on the diet. Restaurants usually offer an array of high-fat, high-sugar, and deep fried foods that can be tough to resist. But, eating out doesn’t have to be off limits.
Before choosing what to eat, you need to decide where to eat. One of the best ways to stay on the healthy track is to do some research first. Many restaurants offer calorie counts and other nutrition information on their website. Check out which foods fall within your diet with regards to calories and fat. This can help you steer clear of foods that may seem healthy, such as certain salads, but are actually loaded with calories.
And, making changes to dishes is a good way to get exactly what you want. Think about whether the restaurant:
* Will allow you to make substitutions without hassle or extra cost
* Uses healthier cooking methods, such as broiling, grilling, and baking instead of frying
Once you’ve chosen your place, it’s time to pick your plate. Follow these guidelines for a healthy and enjoyable meal:
*Don’t be afraid to ask questions.Ask the server about how a dish is prepared and what comes with it. Does it come with butter or oil? Can these items be placed on the side or taken off completely?
*Eat slowly and watch portion sizes.Many restaurant portions are big enough for two meals. Consider splitting your meal with another person if this is allowed. Or, ask the waiter to box half of your meal right away.
*If possible, ask for no salt to be added to your food.And, just say “no” to the salt shaker on the table.
*Skip the pre-meal bread that often spoils your diet and appetite.Ask for no bread to be brought to the table.
*Choose foods that taste good without being fried, such as grilled chicken, seafood, and fresh vegetables.
*Watch out for drinks.Many beverages, such as lemonade, juices, and alcoholic drinks, are high in calories. Stick to water and drink plenty of it before and during the meal. This may help stave off hunger.
*Be creative with dessert.Don’t look at the tempting dessert menu. Instead, ask for a bowl of fresh fruit if you’re craving something sweet. Or, keep sugar-free mints or gum with you to pop in your mouth after dinner.
Source: American Diabetes Association
© American Institute for Preventive Medicine
HEALTHY EATING
Big holiday coming up? Don’t panic. With a good game plan and strategic planning you and your diet can not only survive holidays but you can actually thrive on them. Holidays do not have to be a time of feast or famine-you can strike a happy balance between gorging and self-sacrifice.
* Review your eating habits from the previous year’s celebration. Does food take center stage during the holidays? Do you genuinely enjoy foods like fruitcake, for example, or do you just eat them out of custom and tradition?
* Before digging in at a big holiday feast, imagine how you will feel after eating it. Visualize the bloated, uncomfortable, and guilty feelings you’ve experienced on past occasions.
* Forget about being “perfect” on holidays. Stringent dieting may be unrealistic and you could sabotage your efforts by setting standards that are too high. Don’t set yourself up for failure by only thinking of what you can’t have. Concentrate instead on healthy options such as fruit baskets.
* Learn to be festive without depending on alcohol. A drink here, a toast there-the calories of alcohol can add up. Substitute club soda or mineral water for alcohol.
* If you’re invited to someone’s home for dinner, ask if you can bring a dish, then make it low-calorie. (And be sure to make plenty. Low-calorie foods are usually very popular.)
* Remember that the major purpose of the holidays is to enjoy family and friends. Food and alcohol are secondary factors.
© American Institute for Preventive Medicine
HEALTHY EATING
Many people find that the holidays ruin their healthy eating plans. The sweet and high-calorie foods at family gatherings and parties can be hard to resist. After all, that pumpkin pie topped with whipped cream only comes once a year. Despite the many temptations, you can learn how to eat less. And, you can still enjoy your holiday favorites without eating too much or feeling guilty later.
Try these tactics the next time you head to a holiday dinner or party:
Don’t go to the party hungry.If you are faced with a table of goodies and you’re starving, it can be hard to control your eating. Before you go to the party, have a serving of fresh vegetables like carrots, broccoli or a greens salad. Make it a low-calorie snack so your stomach is partially full by eating only a few calories.
Get water right away.Drinking water before your meal will help you slow down your eating and may help you to feel fuller, sooner. Then, move away from the food table and socialize with other guests for a while before making food choices.
Start with a small plate.Rather than fill up a larger plate with lots of foods, use a smaller plate. Then, fill it with portions that are smaller than you would normally eat. You can always go back later for seconds if you’re still hungry.
Eat slowly.Take sips of water with every few bites. Put your fork down and socialize during the middle of your meal. Chew each bite well and enjoy how it tastes before you swallow.
Listen to your belly.When you feel almost full, that’s the time to stop eating. It takes time for your stomach to tell your brain that you’re full. Chances are, you will be very full in a few minutes.
Allow yourself a special treat. If you really want that brownie, have it. But, take a small piece and enjoy it. A few bites can be just as satisfying as a big portion – without the guilt.
If you do eat too much at a party this holiday season, don’t give up on your healthy eating goals. Everyone has slip-ups on diets once in a while. Consider it as a lesson learned or a minor setback. Come up with a plan to eat healthier at your next party. You can start fresh tomorrow!
Sources: United States Department of Agriculture, Academy of Nutrition and Dietetics
© American Institute for Preventive Medicine
HEALTHY EATING
Sometimes the best parts of the vegetables get thrown in the trash. So next time you’re cooking up vegetables and are about to toss out those extra parts, stop. Many vegetable parts are perfectly edible and are packed with nutrients and flavor.
Here are some tips from the American Institute for Cancer Research to make the most of your veggies:
* Roasted pumpkin seeds are a fall favorite, but you can roast seeds from any winter squash, including butternut, acorn, and spaghetti squash. Squash seeds are a great source of protein. To roast, scoop out seeds, rinse, and drain. Let them dry, spread flat on a baking pan and bake at 300ºF for about 20-30 minutes until golden brown.
* Using the whole cauliflower, including the stem, in cauliflower “steaks” is trendy right now. Cut all the way through a cauliflower head from the top to make cauliflower steaks, which can be broiled or pan roasted. Or instead of mashed potatoes, try mashing the whole cooked cauliflower including the stem.
* Use a vegetable peeler or large knife to remove the thick, tough outer layer of the broccoli stem (if you use a knife, make 4 lengthwise cuts along the 4 sides of the stem to make a long rectangle). Try making creamy broccoli soup, which includes both the broccoli stems and florets.
* Buy beets with the greens still attached and it’s like getting two vegetables in one. Beet greens contain loads of vitamin C and beta-carotene-nutrients linked to lower cancer risk. Separate the greens from the beets by cutting just above where the stem begins. They’re great sautéed in olive oil, with garlic, salt, and pepper to taste.
© American Institute for Preventive Medicine