HealthyLife Articles

Category: Healthy Eating

Menu Secrets

HEALTHY EATING

When dining out, two things that affect your menu choices the most are what you see on the menu and how you imagine it will taste.

But what you order may have less to do with what you want and more to do with a menu’s layout and descriptions, according to a Cornell study in the International Journal of Hospitality Management.

First,any food item that attracts attention (with bold, highlighted or colored font or set apart in a text box) makes us more likely to order that food item rather than the item listed next to it. “In most cases, these are the least healthy items on the menu,” said lead author, Brian Wansink, author of Slim by Design: Mindless Eating Solutions for Everyday Life.

Second,menu names with descriptive items sell better and lead you to believe that they taste better. The researchers cite a study where they changed the names of restaurant menu items to make them more descriptive; the seafood filet became Succulent Italian Seafood Filet and red beans and rice became Cajun Red Beans and Rice. Sales of these items went up by 28%, and they were rated as tastier, even though the recipe was identical. Diners were also willing to pay an average of 12% more money for a menu item with a descriptive name.

The best solutionto healthier restaurant dining may be an easy one. “Just ask your server,” said Wansink, “Ask, ‘What are your two or three lighter entrées that get the most compliments?’ or ‘What’s the best thing on the menu if a person wants a light dinner?’”

Eating Out Tip

Before you choose restaurants, check out their websites. Read menu options and nutrition information, if provided, to help you make healthy choices. When you are at a restaurant, ask if you can make healthier substitutes, such as having a vegetable in place of French fries.

© American Institute for Preventive Medicine

January 23, 2026
Re-Freeze Foods Safely

HEALTHY EATING

It’s an old-wives’ tale that foods cannot be refrozen. But follow guidelines for safe food handling, according to the Partnership for Food Safety Education and the USDA.

If raw foods such as meat, poultry, egg products, and seafood have been thawed in the refrigerator, then they may be safely re-frozen without cooking for later use. Never thaw raw foods by letting them sit on the kitchen counter. If raw foods are thawed outside of the refrigerator, for example in the microwave or in cool water, they should be cooked immediately. Never re-freeze raw or not fully cooked foods that have been thawed outside of the refrigerator.

© American Institute for Preventive Medicine

January 23, 2026
Thanksgiving Can Be Healthy – Here’S How

HEALTHY EATING

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

January 23, 2026
Want To Eat Healthier?

HEALTHY EATING

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

January 23, 2026
Avocado And Corn Salsa

HEALTHY EATING

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

January 23, 2026
5 Ways To Feel Fuller, Longer

HEALTHY EATING

Want to feel full without overeating?Certain nutrients and foods may help curb your appetite and make you feel fuller longer, according to the Institute of Food Technologists.

1. Protein

Add protein (such as low-fat cheese) to breakfast. And a high-protein afternoon snack containing soy can lead to appetite control and less evening snacking.

2. Whole grains and fiber

Oats increased appetite-control hormones up to 4 hours after a meal, but rice-based foods did not.

3. Eggs

Eggs are one of the densest proteins in the non-meat category. Eating one egg with breakfast will help to reduce hunger between meal times.

4. Almonds

The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

5. Pulses

Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.

© American Institute for Preventive Medicine

January 23, 2026
Change Your Food Cravings To Healthy

HEALTHY EATING

Food cravings can be hard to ignore. Many people find they want to eat healthier, but simply can’t get over their cravings for unhealthy foods. There are ways to overcome food cravings and change them into good habits. It takes time and practice, but it’s well worth the effort. Everyone has setbacks when they are trying to change unhealthy habits. If you slip up, start again tomorrow. Don’t give up – believe you can do it!

If you’re hoping to overcome cravings and give your body healthier foods, try these tips:

*Accept you have cravings and want to change.Everyone craves certain foods sometimes, and this is normal. Tell yourself it’s okay to have cravings, and that you’re going to find ways to handle them better – starting today.

*Avoid shopping while hungry.This is often when people buy those items they crave the most. Go shopping after you’ve eaten a healthy meal.

*Avoid the temptation.Stay away from the places or things that cause you to eat unhealthy foods, like fast food restaurants or regular afternoon trips to the bakery.

*Take it slow.Focus on one change at a time. For instance, if you always crave something sweet in the afternoon, think about one way you could change that food. You could have your favorite fruit washed and ready to eat.

*Focus on your eating.Think about what you are eating. If you have healthy foods ready to eat, you are less likely to grab whatever is easiest, like what’s in vending machines or fast food.

*Look for healthier substitutes.Instead of a whole chocolate bar, eat one small piece. Purchase small, individual servings of treats so you’re less tempted to eat larger portions.

*Eat more protein.Healthy proteins like lean meats, beans and lentils, small portions of nuts and low-fat dairy foods can help control your hunger.

*Look for ways to relieve stress.Many people crave unhealthy foods when they are stressed. Try walking, deep breathing, relaxing music or other non-food comfort tools.

*Drink more water and get enough sleep.Both of these healthy habits can help you feel less hungry and less likely to reach for unhealthy foods.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Easy Snacks For High Energy

HEALTHY EATING

One way to keep your energy up is to choose snacks that have fiber and protein. These foods are digested more slowly. That way you won’t “crash” like you do after eating sugar-filled and low-fiber foods. Some healthy choices include:

* An apple with a small handful of nuts

* Carrots and celery with string cheese

* Greek yogurt and fresh berries

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Giving The Gift Of Healthy Eating

HEALTHY EATING

The holiday season is usually associated with a lot of unhealthy, rich foods and sweets. The result of eating too much of these treats is often weight gain. A study in the New England Journal of Medicine found that people gained weight within 10 days of a national holiday, and it took several months to lose that weight.

This year, celebrate without extra weight! Spread the gift of healthy eating to others by giving gifts that encourage good habits.

Making healthy food easier

If you’re looking for a thoughtful gift that will be truly appreciated, try giving the gift of healthy food that saves time and effort! Here are some ideas:

*Make a healthy meal that freezes well and hand deliver it.The recipient can choose to freeze and eat later, or eat it that day. Be sure you are aware of any food allergies or other dietary needs. Some ideas include homemade chili or pasta sauce.

*Put a more creative twist on a traditional fruit basket and give them a fruit salad that’s ready to eat.Pre-washed and cut fruit that’s ready to grab means they can enjoy it right away, without any prep time.

*Put soup ingredients in a mason jar.This is a popular gift that helps the person prepare an easy and healthy dinner. Usually, the dry ingredients for your favorite soup will go well in a jar. Be sure to include directions on how to cook it, and consider adding some whole-grain bread on the side.

*Share your favorite mix or sauce.Do you have a secret recipe for healthy granola or a delicious marinade for meats? Share your gift of cooking by putting it in a jar or container with a nice label. Provide tips on how to use or prepare it.

Not into cooking?You can always purchase dishes or containers that are useful for healthy eating. For instance, a person who eats lunch on the go may appreciate containers that can keep salads, dressing or other healthy foods fresh and delicious.

© American Institute for Preventive Medicine

January 23, 2026
Home-Cooked Mealspromote Family Togetherness

HEALTHY EATING

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

January 23, 2026