HealthyLife Articles

Category: Healthy Eating

A Jolt Of Java

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

January 23, 2026
Choosing Healthy Oats

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

January 23, 2026
Eat Out, Eat Healthy: Here’s How

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

January 23, 2026
Good Cheer For Holiday Dieting

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

January 23, 2026
How To Eat Healthy At Holiday Parties

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

January 23, 2026
Nutritional Treasure In The Trash

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

January 23, 2026
Should I Be Gluten-Free?

HEALTHY EATING

If you’ve seen the term “gluten-free” on food items and at restaurants, you may be wondering if you should be avoiding gluten.

Gluten is a protein found in wheat, rye and barley. Many breads, pastas and cereals contain gluten. But, other products you wouldn’t suspect also have gluten like sauces, beer and malt beverages, and pre-seasoned meats.

Most people can eat gluten without any problems. But, people who have celiac disease have an immune system reaction to gluten. When they eat gluten, the immune system attacks the small intestine. This causes damage to the intestine, and it can’t work like it’s supposed to. This means the body can’t absorb the nutrients it needs.

Symptoms of celiac disease

In babies and children:

* Stomach aches, bloating, constipation, vomiting and/or diarrhea

* Foul-smelling or pale-colored stools

* Lack of proper weight gain

* Fatigue

* Being irritable or having behavior problems

* Attention deficit hyperactivity disorder (ADHD)

* Short stature

* Damage to tooth enamel

In adults:

* Diarrhea or constipation

* Bone or joint pain

* Fatigue and weight loss

* Irregular menstrual periods

* Itchy, blistery skin rash

* Anxiety, depression or mood changes

* Bone loss (osteoporosis)

* Iron-deficiency anemia

A mysterious condition

To add to the confusion, celiac disease may come on unexpectedly. Some people have celiac disease for a while without symptoms. Then, something triggers the immune response and symptoms appear.

To find out if someone has celiac disease, doctors usually do a blood test. If the blood test shows celiac disease as a possibility, another test must be done to confirm it. This is usually a biopsy (taking a small sample) of the inside of the intestine. If you are getting a blood test, don’t stop eating gluten beforehand. If you do, the test may not show an accurate result.

Treatment for celiac disease

People with celiac disease must follow a strict gluten-free diet for life. They will have to read food labels and get to know which foods may have gluten.

People who are newly diagnosed with celiac disease should work with a doctor and/or dietitian to learn how they can avoid eating and drinking all gluten-containing foods and beverages.

Non-celiac gluten sensitivity

Some people have health problems when they eat gluten but do not test positive for celiac disease. They find that when they stop eating gluten, the problems go away. This is known as non-celiac gluten/wheat sensitivity (NCGS).

If you don’t have celiac disease or NCGS, experts say you should not avoid gluten. Gluten can be part of a healthy diet and eating “gluten-free” doesn’t mean it’s healthier for you.

Sources: American Academy of Family Physicians, Celiac Disease Foundation, National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
The Skinny Ontransfat

HEALTHY EATING

Saturated or unsaturated? Mono or poly? Good or bad?

The FDA has taken action to phase out the remaining trans fat in the nation’s food supply.

Unlike mono and poly unsaturated fats, which are liquid at room temperature, or saturated fats, which occur naturally in animal products such as butter and meat, trans fat is manmade by adding a hydrogen atom to oil and changing its molecular structure.

Crisco may have been the original product for trans fat-a cheap way to add fat to foods and make them shelf-stable. Now, it can be found in everything from donuts to prepackaged cookie dough to boxed macaroni and cheese to microwave popcorn.

“If it’s easy to make and it’s a convenience food, it may have some trans fat in it,” according to experts at Penn State Hershey Medical Center.

Research has shown that trans fat increases bad cholesterol (LDL) levels and lowers levels of the good cholesterol (HDL) in the body. That can lead to a number of problems, such as hardening of the arteries, heart attack, heart disease, and stroke.

The FDA’s action will remove trans fat from a category of foods known as “Generally Recognized As Safe” and place it in the category of food additive, which could open manufacturers up to liabilities if they don’t find an alternative.

© American Institute for Preventive Medicine

January 23, 2026
What Are Healthy Fats?

HEALTHY EATING

Low-fat diets and low-fat foods have been around for years. But should we really be avoiding fat for better health?

The answer isn’t simple. Although quantity of fat does matter, quality is also very important. Your body needs some fat to function and stay healthy. So, eating the right kinds of fats can have health benefits.

The different kinds of fats

The American Heart Association recommends no more than 35 percent of your total calories from fats. And most, if not all, should be from healthy sources.

*Saturated fatcomes mostly from animal products, such as meat and full-fat dairy. Saturated fat may raise cholesterol. So limit it to 6 percent of your total daily calories.

*Trans fatsare found in some processed foods. If the ingredients list partially hydrogenated oil, the food contains trans fats. These fats raise “bad” LDL cholesterol and lower your “good” HDL cholesterol. Avoid trans fats as often as possible.

*Monounsaturated and polyunsaturated fatsare healthy fats that can improve cholesterol and decrease the risk of heart disease. They should be used in place of saturated fats and trans fats.

What to eat for healthy fats

These foods contain healthy fats. But, stay within your calorie limits to avoid weight gain.

Omega-3 is a polyunsaturated fat that is considered heart healthy. Good sources of omega-3 include:

* Fatty fish, such as salmon, albacore tuna and sardines – Enjoy fish up to twice per week.

* Canola oil – Use canola in place of butter, margarine or other cooking oils.

* Eggs – Some companies feed their chickens a diet high in omega-3s, which leads to more of this fat in the eggs. Check for omega-3 content on the label.

* Walnuts – Try walnuts in breads and on salads.

* Flaxseeds – Look for ground (not whole) flaxseeds and add them to cereal, yogurt and smoothies.

Monounsaturated fats can be a healthy addition to your diet, especially if you eliminate saturated and trans fats. Foods that have monounsaturated fats include:

* Nuts – Because nuts are high in calories, keep portion sizes small. Love peanut butter? Avoid those with added sugar, salt or hydrogenated oil.

* Avocados – Use them in dips, smoothies, salads, sandwiches and pasta.

* Olive oil – Use it in salad dressings and stir frys and as a dip for whole grain bread.

Food labels will tell you what the saturated and trans fat content is, so check this before you buy.

Sources: American Heart Association, Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Am I Hungry?

HEALTHY EATING

Learn to tell if you’re really hungry or just think you’re hungry. Before you grab something to eat, figure out if you are truly hungry or just bored. Maybe you are thirsty rather than hungry.

Try this, says Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. Slow down and sit down. With your mouth closed, let your tongue rest relaxed, sinking low to the floor of your mouth. Close your eyes. Take a deep breath. Hold it for a count of 3. Exhale slowly through pursed lips. Relax. Repeat this 3 times.

Before you open your eyes, ask your tummy if it’s hungry. If the answer is no, then move on. If the answer is yes, eat something healthy with protein, complex carbs, and a small amount of healthy fat. An example would be a glass of skim milk and a slice of whole grain toast with a dab of chunky peanut butter, or an apple with a dab of almond butter.

The point is not to run on empty. The body needs a consistent flow of energy to keep all its systems running well.

© American Institute for Preventive Medicine

January 23, 2026