HealthyLife Articles

Category: Healthy Eating

New Guidelines On How To Eat Right

HEALTHY EATING

When it comes to eating right, it’s easy to get frustrated. It seems there’s always a new diet in the news, telling you to avoid certain foods or only eat certain things. How do you know what works and what’s just a fad?

Every five years, the U.S. Department of Agriculture issues new eating tips for Americans to help them make healthy food choices. These guidelines aim to help you eat a wide variety of healthy foods and minimize unhealthy choices. The latest guidelines were recently released, and they recommend that you eat the following:

* Vegetables in a variety of colors – dark green, yellow, red, and orange

* Legumes (beans and peas), starchy foods like potatoes, and other fresh produce

* Plenty of whole fruits

* A variety of grains like bread and pasta, making sure at least half of them are whole grains

* Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified non-dairy beverages

* Protein foods, including seafood, lean meats and poultry, eggs, nuts, seeds, and soy products

* Healthy oils, such as olive and canola

What not to eat

The guidelines say you should limit saturated fats to less than 10 percent of your daily calories. Do the same for added sugars – no more than 10 percent of total calories. Avoid trans fats altogether. Limit daily sodium intake to 2,300 mg. You can find all of these nutrients on the nutrition facts panel.

Activity and your health

Finally, the USDA recommends adults get at least 30 minutes of exercise, five days a week. Walking is a great choice for most people. This can be broken up into smaller, 10-minute increments if needed. The main point is to avoid being inactive. Exercise has numerous benefits for your health, including reduced risks of heart disease, obesity, type 2 diabetes, and even some types of cancers.

The guidelines are meant to be a helpful resource. If you’re not meeting all of them now, don’t give up. Each day that you work toward these healthy guidelines is a step in the right direction.

© American Institute for Preventive Medicine

January 23, 2026
Seeds 101

HEALTHY EATING

Edible seeds can play an important part in the human diet, not only because they’re nutritious, but they can also add appearance, texture, and taste to a variety of foods. Experts at the Institute of Food Technologists provide a short lesson in popular seeds:

Seed: Chia

Origin:Mexico, Central America

Taste:Mild, slightly nutty

Uses:Cookies, salads, oatmeal, soups, yogurt, baked goods

Nutritional Value:Contains the highest levels of total omega-3 fatty acids of any plant source, rich in fiber, protein, antioxidants, vitamins, and minerals

Health Benefits:Helps control blood sugar levels, promotes satiety (feeling of fullness after eating), and slows the breakdown of carbohydrates

Fun Fact:When added to water, chia seeds can swell to 12 times their weight in liquid and create a gel that could be used as an alternative to eggs and some oils in recipes.

Seed: Quinoa

Origin:South America

Taste:Mild, slightly nutty

Uses:Breakfast cereals, artisan-style breads, muffins, pizza crusts, bakery products, salads, meat-free burgers, vegan and vegetarian products

Nutritional Value:Contains the highest protein levels of all the cereal grains, good source of magnesium, vitamin E, potassium and fiber

Health Benefit:Provides all of the essential amino acids for optimal health

Fun Fact:The United Nations has declared 2013 the “International Year of Quinoa.” Pronounced KEEN-wha.

Seed: Flax

Origin:Eastern Mediterranean to India

Taste:Mild, nutty

Uses:Soups, salads, stews, hamburgers, hot and cold cereals, chilies, sauces and dips, fruit smoothies, cookies, muffins and bread dough, dairy-free milk product for people with lactose-allergies

Nutritional Value:Source of polyunsaturated fat, omega-3 fatty acids, essential amino acids, antioxidants, folate, vitamin B-6, magnesium potassium, and iron

Health Benefit:Easily digestible

Fun Fact:The seed was valued as both a food and a medicine in ancient Mesopotamia 10,000 years ago.

Seed: Sunflower

Origin:North America

Taste:Mild

Uses:Baked goods such as bagels, muffins, multigrain breads, and in trail mixes, hot breakfast cereals, coated in chocolate for confectionary applications, sprinkled in yogurt or on salads, and much more

Nutritional Value:Contains polyunsaturated oil

Health Benefit: Weight management

Fun Fact:Used by Native Americans as a high-energy food source

© American Institute for Preventive Medicine

January 23, 2026
The Grill Is For More Than Meat

HEALTHY EATING

If you love getting out the grill for summer meals, don’t stop at burgers and chicken. The grill is an excellent way to prepare some of summer’s most delicious fresh produce. The Produce for Better Health Foundation says you can use the grill to turn many familiar fruits and veggies into healthy and delicious treats. Try these suggestions:

* Fresh pineapple chunks can be grilled on skewers for a sweet twist for kabobs and salads.

* Cut peaches in half and remove pit. Grill on low, cut side down, for a few minutes.

* Corn can be soaked in water, husks on, and grilled. Once they’re cooked, the husks will slide right off, and you’ll have hassle-free corn!

* Toss summer squash or zucchini with a little olive oil and fresh herbs before grilling for a nutritious and tasty side dish.

If you’ve never grilled these items before, don’t be afraid to give them a try. Test them out when you’ve got extra time and no guests coming over. Then you can perfect your method before you serve it to others.

© American Institute for Preventive Medicine

January 23, 2026
Wash That Lettuce

HEALTHY EATING

While it is important to thoroughly wash most fresh fruits and vegetables, if packaged greens are labeled “ready-to-eat,” “washed,” or “triple washed,” then the product does NOT need to be washed at home.

Pre-washed greens have been through a cleaning process immediately before going into the bag. Re-washing and handling the greens creates opportunities for contamination.

Always handle pre-washed greens with clean hands and make sure cutting boards, utensils, and countertops are clean, according to the Partnership for Food Safety Education.

© American Institute for Preventive Medicine

January 23, 2026
7 Quick And Easy Breakfast Tips

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

January 23, 2026
Choosing Healthy Nut Butters

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

January 23, 2026
Eat Less Without Being Hungry

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

January 23, 2026
Go With The Grain

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

January 23, 2026
How Much Calciumis Needed Each Day?

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

January 23, 2026
No Yoke?

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

January 23, 2026