HealthyLife Articles

Tag: nutrition

Brussels Sprouts: A Winter Veggie Powerhouse

HEALTHY EATING

Brussels sprouts may have a reputation for being the vegetable your mother made you eat. But there’s plenty of reasons that adults and kids alike should eat their Brussels sprouts. Their peak season is fall to winter, so now is a good time to try them.

Why eat Brussels sprouts?

Brussels sprouts belong to the cruciferous vegetable family. Other cruciferous vegetables include broccoli, cauliflower, kale and cabbage.

Like other veggies, brussels sprouts are low in calories and packed with nutrients. They also have plenty of fiber to help with digestion. Fiber may also help you feel fuller, longer.

Brussels sprouts also have some special health benefits. They may play a role in reducing the risk of developing cancer.

How to cook brussels sprouts

Brussels sprouts are versatile and can be roasted, used in casseroles, salads and even on pizza. Many people can find a way to cook them that agrees with their tastes.

A popular way to roast them is to toss them with honey, lemon juice or dried fruit for a sweet side dish. But brussels sprouts also work well with savory flavors like parmesan cheese or garlic.

Nutrition

One half cup of cooked Brussels sprouts contains just 28 calories. It also contains 2 grams of fiber and very little fat and carbohydrates. Brussels sprouts are a good source of many important nutrients, including vitamins A and C. These vitamins are antioxidants, which help fight inflammation and some diseases.

In addition, Brussels sprouts are packed with vitamin K, which is important for blood clotting and healthy bones. Brussels sprouts contain important minerals like iron, magnesium and phosphorus. And finally, they contain heart-healthy omega-3 fats.

If you haven’t eaten Brussels sprouts in a while, give them a try. They make a nutritious and delicious addition to any diet.

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

© American Institute for Preventive Medicine

January 23, 2026
Eat Your Greens

HEALTHY EATING

Spring is fresh greens season. Lettuce, kale, arugula, swiss chard, and spinach are among the first fruits of the garden due to their cold tolerance and rapid growth.

While they are easy to grow, their delicate leaves and short shelf life mean they won’t last long in your fridge. How you clean and store them will determine whether you get a crisp salad or a bitter bite.

When properly handled and prepared, spring greens are a healthy source of vitamins A and K, plus calcium, potassium, and a wealth of phytochemicals.

Here is what you need to know to get the most out of your spring greens:

Plan to eat the greens within a day or two:

* Separate the leaves and soak them in an ice-water bath once you get them home. The ice-cold water will keep them crisp and help prevent nutrient loss.

* Pat the leaves dry or spin in a salad spinner to remove excess moisture.

* Store clean, dry greens in a sealed container or bag.

* Eat within a few days.

Plan to hold the greens for several days before eating:

* Wait to wash them until you are ready to eat them.

* Rinse with water, or soak in an ice water bath to refresh the leaves.

* Pat dry or spin in a salad spinner to remove excess moisture.

* Gently tear leaves into bite-sized pieces and use immediately.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Weight, Healthy Kids

HEALTHY EATING

Many kids struggle to be at a healthy weight. They may be overweight or obese. Childhood obesity can cause serious health problems now and later in life.

There is no simple fix, but there are ways we can help children get or stay healthy.

What is childhood obesity?

In adults, a BMI of 40 or higher is considered obese. It’s not the same with children. A child’s age and gender must be considered when calculating their BMI. In children, this is called BMI-for-age. This is because children’s body fat amounts vary as they grow.

Percentiles matter when looking at a child’s BMI. A child whose BMI is at or above the 95th percentile may have obesity. This means their BMI is higher than 95 percent of other children of their age and gender. Your child’s doctor can help you calculate their BMI.

Why is it unhealthy?

Children with obesity are at a higher risk of:

* Asthma

* Sleep apnea

* Type 2 diabetes

* Bone and joint problems

* High blood pressure

* Unhealthy cholesterol levels

What can adults do?

* Take them for regular doctor checkups. Your child’s doctor can offer eating and exercise advice.

* Allow them to eat fruits and vegetables in place of processed foods high in fat and sugar.

* Have them drink water in place of juice or soda.

* Aim for one hour of activity each day. This can be walking, biking or dancing. Choose things they enjoy!

* Make sleep a priority. Most children need at least eight hours. Ask your child’s doctor about this.

Sources: Centers for Disease Control and Prevention, U.S. Department of Health and Human Services

© American Institute for Preventive Medicine

January 23, 2026
Pick Healthy Proteins

HEALTHY EATING

Protein is a powerhouse. Proteins act as building blocks for bones, muscles, cartilage, skin and blood. Proteins also provide calories. It is important that you eat enough protein every day. But when you are choosing proteins to eat, it is important that those proteins come from heart-healthy sources.

How Much You Need Each Day?

The amount of protein you need varies, depending on your age, sex, height, weight and physical activity. Being pregnant may also affect how much you need. Visitmyplate.gov/myplate-planto find out how much you need.

Talk to your doctor about what your daily recommended allowance of protein should be and take steps to meet that goal regularly.

What Kinds of Proteins?

Most people eat enough protein, but much of it comes from meat sources that are high in saturated fat. Choose lean meats and plant-based proteins to get your daily allowance and to maintain a healthy lifestyle. These include:

* Poultry

* Seafood

* Lentils

* Beans

* Nuts

* Soy

* Eggs

* Seeds

These foods are also packed with nutrients, such as B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.

© American Institute for Preventive Medicine

January 23, 2026
The Truth About Fast Food

HEALTHY EATING

When life gets busy, it’s tempting to reach for the convenience of traditional fast food options. Just as the name says, it’s fast and is found pretty much everywhere. However, these types of food come with real downsides.

Many traditional fast food options do not provide quality nutrition and may even be harmful to your health.

Why we eat fast food

A few common reasons people choose fast food include:

*Lack of time:Long work hours and packed extracurricular schedules leave little time for home-cooked meals.

*Convenience:Adults with little free time or few cooking skills may prefer the ease of ready-to-eat food.

*Food environment:Some communities lack adequate access to grocery stores that carry fresh, whole food. Fast food may be all that is available nearby.

*Financial resources:Fast food is more expensive than food prepared at home. As income goes up, the use of fast food tends to increase as well.

Health impact of fast food

An occasional fast food meal isn’t a problem for most people. However, regular consumption carries several health risks:

* Fast food is high in fat, saturated fat, salt, sugar, and calories.

* Portion sizes are often very large.

* Fast food restaurants rely on highly processed food ingredients and offer few fresh fruits and vegetables.

Diets high in processed food, fat, calories, sugar, and salt may increase your risk of many chronic diseases, including:

* Obesity

* High blood pressure

* Heart disease

* Type 2 diabetes

* Cancer

Better options

If you find yourself stuck choosing fast food, try some of these better options when you order:

* Opt for broth soups and salads.

* Choose low-fat dressings on the side.

* Look for whole-grain bread or bagels instead of croissants or biscuits.

* Get the regular or junior size to avoid excessive portions.

* Order the single patty without bacon or cheese. Ask for extra lettuce and tomato.

* Skip the soda and lemonade. Choose plain or sparkling water.

© American Institute for Preventive Medicine

January 23, 2026
Control Your Cholesterol & Triglycerides

Nutrition

A blood test called a “lipoprotein profile” checks your blood cholesterol (lipid) levels. Too much LDL-cholesterol, other fatty deposits, and calcium can make plaque. This can clog the walls of the arteries and slow down or block blood flow to the heart or brain. Blocked arteries can cause a heart attack or stroke. Get your blood lipids tested, as advised by your doctor. Examples of lipid numbers are listed below.

*Note: Instead of target blood lipid numbers, your doctor will discuss treatment which may include medication, (such as a statin), based on:

* Your age, health conditions, and family history of premature cardiovascular disease (CVD).

* Your LDL-cholesterol.

* Your 10-year risk for CVD.

Ways to Reduce Cholesterol

* Take medications, if prescribed.

* Limit foods with saturated fats. Have no trans fats. These are hydrogenated oils in foods, such as stick margarine and some processed foods.

* Use salad dressings and margarines made with plant sterols and stanols (e.g., Benecol and Take Control brands.)

* Choose lean beef, pork, lamb, chicken, and turkey. Limit serving sizes.

* Eat a variety of fruits and vegetables (5 to 7 or more servings/day) and whole-grain products (6 or more servings/day).

* Have 31 to 38 grams of dietary fiber if you are a man; 21 to 25 grams a day if you are a woman.

* Eat fish 2 to 3 times a week (especially ones high in omega-3 fatty acids, such as salmon).

* Use nonfat and low-fat dairy products.

* If you drink alcohol, do so in moderation.

* Be physically active.

Ways to Reduce Triglycerides

* Lose weight if you are overweight. Follow a low-fat diet. Limit alcohol, sugar, and foods with sugar.

* Get regular exercise.

* Take medications, if prescribed.

Resources

National Heart, Lung, and Blood Institute

www.nhlbi.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Make Soup!

Nutrition

People sip, slurp, and spoon soup not only for basic sustenance, but also to stay healthy. Chicken soup really does help relieve the nasal stuffiness of a cold. And studies show that soup can help you lose weight. Because soup is mostly liquid, it takes longer to eat than solid food. By the time you’ve sipped the last spoonful, your brain will have noticed that you’ve eaten, and shut off your appetite. If you’d quickly gobbled down a sandwich, your brain would still be asking “What’s for lunch?”

Here are some tips for making soup that’s a bowlful of nutrition.

* Use skim milk instead of whole milk for creamed or condensed soups. You’ll save calories and add calcium, vitamin D, and protein.

* Soups that feature vegetables, beans, or rice add fiber and nutrients to your diet.

* Add the liquid left over from cooking vegetables to soup stock.

* Season homemade soup with herbs and seasonings like parsley, pepper, garlic powder, and onion powder, instead of salt.

* If you rely on commercially prepared soup for convenience, try to stick with reduced or low-sodium ones.

© American Institute for Preventive Medicine

January 23, 2026
Eating Disorders 4

Mental Health

Common eating disorders are anorexia nervosa, binge eating disorder, and bulimia nervosa. With these, persons are obsessed with food and/or body weight. Eating disorders are a way to cope. They are serious health problems.

Signs & Symptoms

For Anorexia Nervosa

* Loss of a lot of weight in a short time.

* Intense, irrational fear of weight gain and/or of looking fat. Obsession with fat, calories, and weight.

* Distorted body image. Despite being below a normal weight for height and age, the person sees himself or herself as fat.

* A need to be perfect or in control in one area of life.

* Marked physical signs. These include loss of hair, slowed heart rate, and low blood pressure. The person feels cold due to a lowered body temperature. In females, menstrual periods can stop.

For Binge Eating Disorder

* Periods of nonstop eating that are not related to hunger.

* Impulsive binging on food without purging.

* Dieting and/or fasting over and over.

* Weight can range from normal weight to mild, moderate, or severe obesity.

For Bulimia Nervosa

* Repeated acts of binge eating and purging. Purging can be through vomiting; taking laxatives, water pills, and/or diet pills; fasting; and exercising a lot to “undo” the binge.

* Excessive concern about body weight.

* Being overweight, underweight, or normal weight.

* Dieting often.

* Dental problems. Mouth sores. Chronic sore throat.

* Spending a lot of time in bathrooms.

* Because of binge-purge cycles, severe health problems can occur. These include an irregular heartbeat and damage to the stomach, kidneys and bones.

Causes

An exact cause has not been found. Persons from all backgrounds, ages, and genders are affected.

Risk Factors for Eating Disorders

* A family history of eating disorders.

* Pressure from society to be thin.

* Personal and family pressures.

* Sexual, physical, or alcohol abuse in the past.

* Fear of starting puberty. Fear of having sex.

* Pressure for athletes to lose weight or to be thin for competitive sports.

* Chronic dieting.

Treatment

* Counseling. This can be individual, family, group, and/or behavioral therapy.

* Support groups.

* Medication.

* Nutrition therapy.

* Outpatient treatment programs.

* Hospitalization, if needed.

Questions to Ask

Self-Care / Prevention

Eating disorders need professional treatment.

To Help Prevent an Eating Disorder

* Learn to accept yourself and your body. You don’t need to be or look like anyone else. Spend time with people who accept you as you are, not people who focus on “thinness.”

* Know that self-esteem does not have to depend on body weight.

* Eat nutritious foods. Focus on whole grains, beans, fresh fruits and vegetables, low-fat dairy foods, and low-fat meats.

* Commit to a goal of normal eating. Realize that this will take time. It will also take courage to fight fears of gaining weight.

* Don’t skip meals. If you do, you are more likely to binge when you eat.

* Avoid white flour, sugar and foods high in sugar and fat, such as cakes, cookies, and pastries. Bulimics tend to binge on junk food. The more they eat, the more they want.

* Find success in things that you do.

* Get regular moderate exercise 3 to 4 times a week. If you exercise more than your doctor advises, do non-exercise activities with friends and family.

* Learn as much as you can about eating disorders from books and places that deal with them.

* To help their children avoid eating disorders, parents should promote a balance between their child’s competing needs for independence and family involvement.

To Treat an Eating Disorder

* Follow your treatment plan.

* Attend counseling sessions and/or support group meetings as scheduled.

* Identify feelings before, during, and after you overeat, binge, purge, or restrict food intake. What is it that you are hoping the food will do?

* Set small goals that you can easily reach. Congratulate yourself for every success. This is a process. Accept setbacks. Learn from them.

* Talk to someone instead of turning to food.

* Learn to express your rights. You have the right to say “no” and the right to express your feelings and your opinions. You have the right to ask that your needs are met.

* Keep a journal of your progress, feelings, thoughts, etc., but not about what you eat. The journal is just for you, not for others to read or judge. This is a safe place to be honest with yourself. The journal can also help you identify your “triggers” so that you can deal with them in the future.

* Don’t let the scale run your life. Better yet, throw out the scale!

Resources

Eating Disorders Awareness and Prevention

202.382.3587

nationaleatingdisorders.org

© American Institute for Preventive Medicine

January 23, 2026
Busting Diet Myths

HEALTHY EATING

Losing weight can be challenging. It means you have to change your eating and exercise habits. But does it mean you have to give up all the foods you love?

Many myths about a healthy diet can make the task harder than it needs to be. But the truth is, you can change your diet for the better and still enjoy your food.

Learn to recognize these common diet myths. You can make a healthy change to your eating habits.

Myth:Dieting means I can’t eat my favorite foods.

Fact:You can use moderation to still enjoy your favorite foods. Moderation means you can have a small amount once in a while. It means you may have to cut back, but you don’t have to give it up.

Having your favorite high-calorie foods in small amounts can be fine for most people. A small piece of cake at a birthday party or a little piece of dark chocolate can still fit into your healthy eating plan.

Myth:To lose weight, you have to give up breads, pasta and other grains.

Fact:Many grains can be part of your healthy diet. You should limit refined, processed grains like white bread and white pasta. But whole grains contain fiber and nutrients you need. Examples of healthy grains include:

* Whole wheat bread and pasta

* Brown rice

* Quinoa

* Oats

Read the nutrition label on whole grain products to help avoid high-calorie choices and added sugars.

Myth:Gluten-free foods are healthier options for weight loss.

Fact:Only people who have celiac disease or sensitivities to gluten need to avoid gluten.

Just because a food says it is “gluten-free” does not mean it’s healthier or has fewer calories than a food that contains gluten. In fact, if you avoid gluten, you could miss out on important nutrients. See a doctor if you think you have a gluten sensitivity.

Myth:You should avoid fat to lose weight.

Fact:Some fat in your food is necessary and healthy. Try to eat foods that contain healthy monounsaturated or polyunsaturated fats. Eating small amounts of healthy fat can even help you feel full.

These foods contain healthy fats that are important for overall health:

* Olive oil

* Avocadoes

* Nuts

* Seeds

* Eggs

* Salmon, trout

Source: National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Eat Your Vitamins For Good Health

HEALTHY EATING

Vitamins play a powerful role in supporting the immune system. These three vitamins are some of the best for immune system support:

* Vitamin D: Eat foods like fortified milk, cereal and fatty fish, like salmon. Spend 15 minutes a day in the sun to get a good dose of vitamin D. Or take a daily 1,000-4,000 IU supplement.

* Vitamin C: Eat citrus fruits, tomatoes, potatoes, strawberries, peppers, broccoli, Brussels sprouts and kiwifruit.

* Zinc: Eat red meat, poultry, fortified cereal, whole grains, beans and nuts.

Dietary supplements can also be a good option, but be sure you talk to your doctor first. Dietary supplements can cause undesirable side effects, especially if taken with other medications or if taken in large doses.

© American Institute for Preventive Medicine

January 23, 2026