HealthyLife Articles

Category: Healthy Eating

  • Packing A Lunch Punch

    HEALTHY EATING

    Image of lunch bag with a water bottle, a sandwich, apples and orange.

    Plan ahead and first wash your hands before packing a school lunch (or your own).

    “Think about the perishability of the foods you’re making,” said Rutgers University professor Don Schaffner, a food scientist and spokesperson for the Institute of Food Technologists. “Perishable foods can remain at room temperature for no more than 2 hours. Properly refrigerated foods can last a long time, but most school children won’t have access to a refrigerator where they can store their lunchbox.”

    The Institute offers some guidance for parents as they pack lunches:

    *  Start each day with a clean box or bag. Insulated, vinyl lunch bags are popular and do better at keeping foods cool than paper bags or metal lunch boxes.

    *  Clean out lunch bags using warm soapy water and allow them to dry completely overnight before packing the next day. This helps deter the growth of bacteria in the bag.

    *  Choose secure packing materials, such as sealable, single-use sandwich bags that can be disposed of when used, or reusable plastic wear that is dishwasher safe.

    *  As much as possible, opt for foods that are not perishable, such as peanut butter and jelly sandwiches. (Follow the school’s policy on peanut butter. It may not be allowed due to peanut allergies.) PBJs will last from the time you prepare it in the morning until lunchtime. Single-serve fruits in prepackaged containers are also great options because they’re less perishable.

    *  Encourage older kids to assemble lunch on their own at school. Pack bread in one container and place fillings like meat or cheese separately with a cold pack. Having kids assemble the sandwich at lunchtime ensures the freshest possible results!

    *  Cold packs are designed to keep foods and drinks cold, not cool them down. If you start with room-temperature ingredients in the morning, it’s unlikely the cold pack will be able to cool them enough by lunchtime. Instead, refrigerate items the night before.

    *  Always use a cold pack when you are packing anything perishable, like cheese and meat slices or fresh-cut fruit with a yogurt-based dip. Place the perishable food right against the cold pack in the bag.

    *  For hot foods like chili, soup, or stew, use an insulated container. Before storing the food, fill the container with boiling water, let it stand for a few minutes, empty it, and then add the hot food.

    © American Institute for Preventive Medicine

  • State Fair Food. How Unhealthy?

    HEALTHY EATING

    Image of state fair food booths.

    State fair food booths are famous for deep-frying most anything-even butter. It’s not unusual for a single serving to hit 500 or even 1,000 calories, with dozens of grams of fat.

    As unlikely as it may sound, it is possible to get a taste of a state fair without overindulging, says Dr. Donald Hensrud, a Mayo Clinic specialist in nutrition and preventive medicine.

    *  Give yourself a good start and eat something healthy before you go. Have some fruit to start the day or a salad before you go in the afternoon.

    *  Work off the extra calories through walking, which is easy to do at the fair.

    *  Burn off extra calories by getting in an extra workout or two, before or after the fair.

    *  Decide ahead of time how much and what you’ll indulge in. If you have a plan, you’re less likely to overeat. Turkey legs on the midway or dairy barn homemade ice cream? Pick one and plan ahead.

    *  Split portions with family or friends. This will not only help decrease calorie intake, but also lets you enjoy more tastes and may help to save money.

    *  Drink plenty of water to stay hydrated and aid the digestive process. Stay away from non-diet soda. It’s loaded with calories and sugar and has no nutritional benefit. Drink water instead.

    *  Don’t panic if you overindulge. Return to your normal eating routine the next day.

    © American Institute for Preventive Medicine

  • Understanding Carbs

    HEALTHY EATING

    Image of different type of breads.

    Carbohydrates (or carbs) are one of the main types of nutrients in our diets. Fats and protein are other nutrients.

    Carbs with a simple chemical structure are called sugars. Sugars are found naturally in foods such as fruits, vegetables, and milk products. They’re also added to many foods and drinks.

    Complex carbs, such as starches and fiber, are found in whole-grain breads and cereals and in starchy vegetables such as potatoes.

    Your digestive system changes the carbs you eat into glucose, a type of sugar that your body uses for energy.

    Simple carbs are more quickly digested and absorbed than complex carbs, so simple carbs can raise your blood glucose levels faster and higher. If you have diabetes, you need to manage your blood glucose levels. High blood glucose can damage your tissues and organs.

    It makes sense to eat more complex carbs, according to researchers at NIH. And not just people with diabetes, but everyone. Complex carbs are more gradually absorbed and help control blood sugar levels.

    Whole foods with complex carbs will give you more minerals and vitamins too and are usually good sources of fiber.

    Make Wise Carb Choices

    *  Try different kinds of beans and lentils.

    *  Choose cereals high in fiber (5 or more grams per serving, read the label for this information).

    *  Switch to whole grains. Look for whole-grain bread, whole-wheat pasta, brown or wild rice, barley, quinoa, and bulgur.

    *  Eat more fresh fruits and vegetables and drink less juice.

    *  Snack on fruit and small portions of nuts and seeds.

    *  Limit candy.

    © American Institute for Preventive Medicine

  • White Chicken Chili

    HEALTHY EATING

    Image of a bowl of white chicken chili.

    Ingredients

    4 cups white beans (cooked or low-sodium canned)

    1 tablespoon olive oil

    2 red peppers (chopped)

    1 large onion (chopped)

    1 chopped green chili (adjust to taste)

    3 cloves garlic (minced)

    1 tablespoon chili powder

    1 teaspoon cumin

    1 teaspoon oregano

    2 cups low-sodium chicken broth

    2 cups low-fat milk

    1/4 cup chopped, fresh cilantro (flat-leaf parsley)

    3/4 pounds chicken (cooked and cubed)

    6 corn tortillas (toasted and cut into 1-inch squares)

    Directions

    1. Sauté peppers and onion in olive oil.

    2. Add green chili, garlic, spices and chicken broth. Simmer for 20 minutes.

    3. Add low-fat milk, cooked beans, and cooked chicken. Allow to thicken before adding cilantro. Heat through.

    4. Top chili with crisp tortillas before serving.

    If using canned white beans, rinse and drain them to lower sodium. You can use any vegetable oil in place of olive oil and fresh parsley in place of fresh cilantro. In place of chili powder, you can use a mix of other spices such as cayenne pepper, cumin, or oregano. In place of oregano, you can use Italian mixed herbs/seasonings, basil, or thyme.

    Serves 10. Per serving: Calories: 210; Total fat: 5 g; Saturated fat: 1 g; Sodium: 150 mg; Total carbohydrate: 25 g; Fiber: 5 g; Protein: 18 g

    Source: USDA Healthy Eating on a Budget Cookbook

    © American Institute for Preventive Medicine