HealthyLife Articles

Category: Healthy Eating

  • Cracking The Benefits Of Eggs

    HEALTHY EATING

    Image of an egg in a frying pan.

    Very low sugar

    For people who need to watch their sugar or carbohydrate intake, eggs can be a good option. A large egg contains less than a fifth of a gram of natural sugar.

    Protein

    A large egg contains about 6 grams of high-quality protein. Protein can help you feel fuller, longer. This is because it’s slower to digest than carbohydrates.

    Protein is the building block for many important functions in the body. It helps build new skin, bones, muscles and blood.

    Protein may also help you keep your energy levels up throughout the day.

    Healthy fats

    Eggs contain omega-3 fats. These fats help with brain function. Experts think omega-3 fats may also help improve heart health.

    Eggs are low in saturated fat. Saturated fat is the type of fat linked to heart disease and other health problems. Most of the fat in eggs is found in the yolk.

    Vitamins and minerals

    Eggs contain a number of vitamins, including:

    *  Vitamin A, which is important for eye health

    *  Vitamin B12, which helps make red blood cells

    *  Folate, which can help prevent certain birth defects in pregnant women and is needed to make DNA in the body

    *  Vitamin D, which is important for bone health and immune system function

    Eggs also contain minerals that the body needs, such as iron, selenium and iodine.

    Enjoy eggs safely

    Eggs should be cooked thoroughly before eating. Raw or undercooked eggs can have dangerous bacteria like salmonella. This can make a person very sick. But, cooking eggs until the yolks are firm helps avoid this risk. Eggs should also be kept in the refrigerator. Don’t use any eggs that are past the expiration date.

    If you have any health conditions, ask your doctor before making changes to your diet.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Escape The Holiday Carbohydrate Trap

    HEALTHY EATING

    Small chaulk board with the word CARBS written with a variety of carbs.

    The holidays can feel like one big carbohydrate trap. For people who are watching their carb intake, this time of year can be challenging. Between all the bread, mashed potatoes, and desserts, many people throw up their hands and declare, “I’ll start eating better AFTER the holidays.” But, there is no reason to take an all-or-nothing approach. You can enjoy holiday meals and avoid overdoing it.

    Whether you’re managing diabetes or just trying to eat fewer empty carbs, here are some holiday eating tips:

    *Focus on eating more vegetables.Have the turkey and some of your favorite veggie sides, and hold off on the mashed potatoes or rolls. You might find yourself satisfied, but if not, you can always go back for another serving.

    *Bring a dish you know is low-carb.Make sure it is something you enjoy eating, and that feels festive for the occasion. You’re not depriving yourself; you’re enjoying delicious, low-carb food.

    *Think in advance about what foods are worth the indulgence.Instead of sitting down and throwing caution to the wind, pick one or two of your favorite carbohydrate-rich foods to enjoy. If you really want dessert, try limiting your servings of potato, rolls, stuffing, and macaroni in your main meal.

    *Have a healthy snack in advance.If you show up at the table starving, you’re more likely to be tempted. A handful of nuts or an apple with peanut butter can take the edge off and prevent overeating.

    © American Institute for Preventive Medicine

  • Make A Healthy, Filling Snack With Hummus

    HEALTHY EATING

    A bowl of hummus.

    Hummus is a dip and spread that originated in the Middle East. But today, it’s popular in many parts of the world. It’s made with chickpeas, tahini (ground sesame seeds), garlic and spices.

    Hummus is vegan, but even meat-eaters can enjoy this spread. Hummus is a good source of plant-based protein. It’s also high in fiber,  B vitamins, magnesium and iron. And because it’s a great source of fiber, hummus helps keep you feeling fuller longer.

    If you don’t like plain hummus, you can make it many different ways. Some people add garlic, black beans or red peppers. But you can sweeten it up with sweet potato, pumpkin or even dark chocolate!

    Hummus is a healthy, satisfying dip that you can use in place of cheese and cream-based dips. Try it with tortilla strips, whole wheat crackers or on sandwiches.

    Many stores carry pre-made hummus. If you want to make your own, here’s how:

    Ingredients

    *  2 cups garbanzo beans, cooked (chickpeas)

    *  2 cloves garlic (minced)

    *  1/4 cup lemon juice

    *  1 tablespoon sesame tahini (sesame paste)

    *  2 tablespoons olive oil

    Directions

    1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).

    2. Add the garlic, lemon juice, tahini and oil. Mix well.

    Nutrition Facts: 6 servings. Calories 157; Total fat 8 g; Saturated fat 1 g; Sodium 138 mg; Total fiber 5g; Protein 6 g; Carbohydrates 18 g.

    Source: U.S. Department of Agriculture Choose My Plate

    © American Institute for Preventive Medicine

  • Potassium: Why You Need It

    HEALTHY EATING

    A varity of foods high in potassium.

    Potassium is an important mineral that the body needs for various functions. But many people don’t get enough potassium in their diet. And people who take certain diuretic medicines may have low levels, too.

    Why do I need potassium?

    When potassium levels are low, a person may have:

    *  High blood pressure and stroke: Low potassium raises the risk of having high blood pressure, especially when a person eats high amounts of salt (sodium). High blood pressure is a major risk factor for heart attack and stroke.

    *  Kidney stones: Low potassium levels can take calcium out of the bones. This causes calcium to come out in the urine, which can lead to kidney stones. Kidney stones can be painful and sometimes require procedures or surgery to remove.

    *  Bone weakness: Potassium strengthens bones. Without it, bones may be weaker and more likely to break.

    *  Muscle weakness

    *  Heart rhythm problems, known as arrhythmias

    Food sources of potassium

    A healthy diet can help you get the right amount of potassium. These foods are good sources:

    *  Leafy greens, such as spinach and kale

    *  Vegetables like peas, cucumbers, squash and broccoli

    *  Root vegetables, such as potatoes, sweet potatoes and carrots

    *  Fruit from vines, such as raspberries, grapes and blackberries

    *  Citrus fruits, such as oranges and grapefruit

    *  Fruits, such as dried apricots, melon, raisins and bananas

    *  Legumes, such as beans and lentils

    *  Milk and yogurt

    *  Meats, poultry and fish

    How much potassium you need

    It’s usually best to get your potassium through a healthy diet. Don’t take potassium supplements unless your doctor recommends it. Most people need 2,600-3,400 milligrams (mg) of potassium every day.

    People who have chronic kidney disease may need to lower their potassium intake. This is because the kidneys help get rid of excess potassium. Ask your doctor about your potassium intake if you have kidney disease.

    Most people can get a proper balance of potassium and other minerals through their diet. Ask your doctor before making any major diet changes.

    Sources: National Institutes of Health, U.S. National Library of Medicine

    © American Institute for Preventive Medicine

  • Savory Potato Salad

    HEALTHY EATING

    A dish filled with potato salad.

    This version has all the flavor while being lower in fat and calories.

    Ingredients

    *  6 medium potatoes (about 2 pounds)

    *  2 stalks celery, finely chopped

    *  2 scallions, finely chopped

    *  ¼ cup red bell pepper, coarsely chopped

    *  ¼ cup green bell pepper, coarsely chopped

    *  1 Tbsp onion, finely chopped

    *  1 egg, hard boiled, chopped

    *  6 Tbsp reduced-fat mayonnaise

    *  1 tsp mustard

    *  ½ tsp salt

    *  ¼ tsp ground black pepper

    *  ¼ tsp dried dill weed

    Directions

    1.  Wash potatoes, cut in half, and place in saucepan of cold water. Cook, covered, over medium heat for 25 to 30 minutes or until tender.

    2.  Drain and dice potatoes when cool.

    3.  Add vegetables and egg to potatoes and toss.

    4.  In a small bowl, blend the mayonnaise, mustard, salt, pepper and dill weed.

    5.  Pour dressing over potato mixture and stir gently to coat evenly.

    6.  Chill for at least 1 hour before serving.

    Nutrition Facts: 10 servings, Calories 98; Total fat 2 g; Saturated fat 0 g; Sodium 212 mg; Total fiber 2 g; Protein 2 g; Carbohydrates 18 g.

    Source: National Heart, Lung, and Blood Institute

    © American Institute for Preventive Medicine

  • What’s A Flexitarian Diet?

    HEALTHY EATING

    Cauliflower steak with spices, sauce, almond flakes. Capers, olives, herbs, side by side.

    Flexitarian diet encourages mostly plant foods but allows animal products and meat occasionally.

    A flexitarian diet may be right for you if you are working to decrease your meat intake and eat more plant foods.

    How to eat flexitarian style

    Here are some general guidelines of what flexitarian eating might look like:

    *  Plant foods are the center of every meal. Your primary foods should include:

    – Vegetables

    – Fruits

    – Whole grains

    – Oils, herbs, and spices

    – Nuts and nut butter

    – Plant proteins such as beans, legumes, and tofu

    – Dairy products

    – Eggs

    *  If meat is a big part of your diet, begin by making one to two meals a day meat-free.

    *  Over time, as you adapt to less meat, choose two to three days a week as meat-free days.

    *  Eventually, many flexitarians try to eat meat one or two days a week or less.

    Potential benefits of flexitarian eating

    Diets high in plant foods have been shown to improve health and decrease the risk of disease. Because a flexitarian diet is plant-based, it may provide many of the same benefits.

    Studies that examined the benefits of a flexitarian diet found it may help you:

    *  Lose weight

    *  Reduce the risk of diabetes

    *  Lower blood pressure

    © American Institute for Preventive Medicine

  • Cranberries A Healthy Holiday Dish

    HEALTHY EATING

    Bowl of cranberries.

    Cranberries are a popular pairing with a juicy Thanksgiving turkey. Like other fruits, they’re nutritious and low in calories. They contain antioxidants, which can help fight disease. They’re also a good source of fiber. Here’s how to enjoy them at your holiday:

    1.  Go for fresh berries. Many cranberry dishes contain loads of added sugar. Canned cranberry sauces and jellies may also have added sugar. Save your extra calories for dessert and skip the sugar-laden jellies and sauces.

    2.  Mix fresh cranberries together with apples and pears to offset their tartness.

    3.  If they’re too tart for you, use them in savory dishes. Try making a salsa with cranberries instead of tomatoes. Or toss them on a salad with a savory dressing like balsamic vinegar.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Farmers Market: Fresh Produce & More

    HEALTHY EATING

    Variety of fresh produce in wooden box.

    Eating a whole-food, plant-based diet is one of the best things you can do for your health. Foods found at local farmers markets may be more nutritious as they are picked at the peak of ripeness. And, since they don’t have to travel a long distance to reach you, they’re better for you and the environment. Try these tips to get the most out of your next trip to the farmers market.

    Buy what’s in season

    The foods that are growing in abundance in each season will likely be the least expensive. They will also be the most delicious! Nothing beats a fresh, in-season fruit or vegetable.

    Get to know the farmers

    The people who grow your food are a wealth of knowledge. Ask them for recommendations and cooking ideas. They can help you be a better shopper and a better eater!

    Don’t stop at produce

    Most farmers markets have vendors selling eggs, meat, cheese, honey, flowers, fresh bread, and so much more. Take advantage of all the tasty, local products your area has to offer.

    Shop early for the best selection

    The good stuff often goes fast. Get there early to find the best and prettiest produce.

    Or shop late for the best deals

    If you’re shopping on a tight budget, hit the farmers market near closing time. Many vendors will offer discounts so they don’t end up with a lot left over.

    © American Institute for Preventive Medicine

  • Make Your Food Sustainable

    HEALTHY EATING

    Variety of food items on green table.

    A sustainable food system is one that provides health and food security both now and in the future.

    Food may be grown, processed, distributed, and prepared in ways that protect, or do not protect, the future ability to produce food. As a consumer, you can make choices that increase the demand for sustainable food.

    Sustainable food systems

    The term food system refers to the elements and activities that relate to the food you eat. This includes agriculture, production, processing, distribution, preparation, and consumption of food.

    A sustainable food system encompasses three pillars:

    *Environmental:A sustainable food system protects natural resources through efficient use of land, water, forest, and fisheries.

    *Economic:A sustainable food system protects and improves livelihoods and requires responsible and efficient governance.

    *Social:A sustainable food system supports the resilience of the community and enhances social well-being.

    Why it matters

    If any aspect of a food system degrades the ability to continue to produce nutritious food, that practice is considered unsustainable.

    For example, some farming techniques may deplete the health of the soil. Over time the soil may be less able to support healthy crops, making the practice unsustainable.

    In addition, a sustainable food system ensures no one goes hungry, now or in future generations.

    What you can do

    Much of the work to make food systems sustainable requires top-down regulation and innovation. However, there are things you can do to support sustainability efforts:

    *  Grow some of your own food.

    *  Purchase from local growers.

    *  Cook at home.

    *  Compost food scraps.

    *  Reduce food waste.

    *  Volunteer with non-profit organizations that are working to fight hunger.

    © American Institute for Preventive Medicine

  • Potatoes: Diet Friend Or Foe?

    HEALTHY EATING

    Three baskets filled with potatoes.

    Perhaps you’ve heard the old saying that a potato isn’t a vegetable, it’s a starch. Actually, a potato is a starchy vegetable, so it’s both!

    Are potatoes healthy?

    Potatoes are higher in starch and calories than other vegetables. But that doesn’t mean you should never eat them. Like any food, enjoy potatoes in moderation. Try to eat a variety of fruits and vegetables each day.

    Potatoes supply a good amount of nutrients and can help you feel full. One medium potato has 110 calories and is a good source of:

    *  Potassium (more than a banana)

    *  Vitamin C

    *  Vitamin B6

    *  Fiber

    Eat them all-natural

    Potatoes may get an unhealthy reputation because they’re often fried or dressed with high-fat toppings like butter and sour cream. Enjoy potatoes baked or microwaved with a small amount of butter or olive oil and  salt-free seasoning or herbs.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine