HealthyLife Articles

Tag: nutrition

Simple Steps For A Safe Thanksgiving Turkey

HEALTHY EATING

This Thanksgiving, millions of people will enjoy a plateful of turkey. Enjoy your meal, but remember to prepare your turkey safely to avoid food poisoning. This starts from the moment you bring your turkey home from the store.

Think thawing

Never thaw your turkey by leaving it out on the counter. When a turkey is left at room temperature for 2 hours, it can grow bacteria that make you sick. Instead, you can:

* Thaw your turkey in the refrigerator.

* Put your turkey in a plastic bag and thaw in cold water, changing the water every 30 minutes.

Clean your hands, not the turkey

Don’t rinse or wash your turkey in the sink. This can spread germs. Instead, wash your hands well, both before and after handling the turkey. After you’ve put the turkey in the oven, carefully wash and disinfect any surfaces that touched the raw turkey.

Temperature is key

Cook your turkey at 325°F or above. Lower temperatures won’t heat up the bird quickly enough to kill bacteria. When you think the turkey is done, check the temperature. Use a meat thermometer and check the inner part of the thigh and wing. Also check the thickest part of the breast. The turkey is done when all of them are at 165°F.

Stellar stuffing

If you stuff your turkey, make sure it is completely cooked. Use a food thermometer to check that the stuffing reaches 165°F. After taking the turkey out of the oven, leave the stuffing in for about 20 more minutes. This helps ensure it is cooked thoroughly.

Great leftovers

Don’t leave leftover turkey out for more than two hours after cooking it. Put it in the refrigerator as soon as possible.

Many people experience food poisoning around the holidays. This is often due to incorrectly cooked or stored turkey. This doesn’t have to happen to your family. Be safe about preparing your turkey and stay healthy this holiday.

© American Institute for Preventive Medicine

January 23, 2026
An Easy Guide For Healthy Eating

Nutrition

Get your plate and body in shape.

At the websitewww.ChooseMyPlate.gov, the dinner plate (and glass) graphic is an easy way to know the right portions of fruit, vegetable, grain, protein, and dairy food groups to eat at meals. But the website offers so much more.

Interaction Helps You Get and Stay On Track

ChooseMyPlate.govhas tools and resources to help you make healthy food and physical activity choices that meet your specific needs. Click on “SuperTracker.” Then click on “Create Your Profile.” Use this tool to:

* Get a custom eating and physical activity plan to meet your needs.

* Track what you eat and drink and your physical activity progress.

* Get guidance to help you manage your weight.

The site also helps you personalize menus and provides quick access to calorie and nutrient comparisons of foods using My Food-A-Pedia. You can also download useful brochures and get White House recipes and Food Group recipes for healthy dishes like Rise and Shine Breakfast Cobbler and Caribbean Casserole.

Tips to build a healthy plate

* Make half your plate fruits and vegetables. Choose ones of different colors to get a variety of nutrients.

* Drink skim or 1% milk.

* Make at least half your grains whole, such as brown rice and 100% whole wheat bread.

* Vary your protein food choices, such as lean beef, chicken, turkey, fish, beans and tofu.

* Avoid foods that have trans fats.

* Choose foods with little or no added sugars.

Action Step

When buying packaged foods, read the Nutrition Facts labels. Compare serving sizes and calories. Read the ingredients.

© American Institute for Preventive Medicine

January 23, 2026
Get Rough With Your Diet

Nutrition

Fit more fiber into your regular routine.

Fiber is good for many reasons. It aids in digestion, relieves constipation, and normalizes bowel movements. Studies have shown that it can help with weight loss, diabetes, cancer, and cardiovascular disease. More specifically, it lowers bad cholesterol in the blood and reduces the risk for developing coronary artery disease, stroke, and high blood pressure. It may also lessen the risk for type 2 diabetes.

How much is enough

The Institute of Medicine suggests that men get about 38 grams of fiber a day; women, 25 grams. Unfortunately, the average daily intake is only 14 grams.

Mix it up

To make sure you get enough, follow these tips:

* Eat breakfast cereals that contain 5 or more grams of fiber per serving.

* Make a bowl of oatmeal and top it with nuts and fruit.

* Choose breads that list 100% whole wheat flour as the first ingredient.

* Try barley, wild or brown rice, quinoa (ki-nwa), whole-wheat pasta, and bulgur.

* Add veggies to pasta and rice dishes.

* Have a salad and add beans and a variety of raw vegetables.

* Eat more beans, lentils, and peas.

* Snack on fruits, nuts, and seeds. Good choices are apples, pears, almonds, pistachios, and sunflower seeds.

* Snack on air-popped popcorn or have sliced vegetables with hummus.

Two types of fiber

Soluble fiber is in barley and oats, beans, peas, and some fruits and vegetables. It helps lower blood sugar and cholesterol.

Insoluble fiber is in bran, whole wheat, seeds, and the skins of fruits and vegetables. It helps prevent and treat constipation.

Action Step

Do not fiber up in one sitting. Ease it into your diet gradually so your body can get used to it. Otherwise, you may experience gas, bloating, and cramping.

© American Institute for Preventive Medicine

January 23, 2026
Salt Can Shake Up Your Health

Nutrition

This is one flavor enhancer you should do without.

Too much salt and sodium can lead to or worsen high blood pressure which raises the risk for heart disease and stroke. What is too much?

* More than 1,500 mg of sodium per day, or only half a teaspoon of salt, if you are over the age of 51, African American, or if you have high blood pressure, diabetes, or chronic kidney disease

* More than 2,300 mg of sodium a day for all others

Where’s the salt and sodium?

Table salt, of course. One teaspoon of salt (sodium chloride) has about 2,300 milligrams of sodium. But most of the sodium eaten comes from processed, packaged, and restaurant foods. The Centers for Disease Control and Prevention (CDC) found that about half of the sodium people eat comes from ten types of foods:

* Breads and rolls

* Cold cuts and cured meats

* Pizza

* Poultry

* Soups

* Sandwiches

* Cheese

* Pasta dishes

* Meat dishes

* Snacks

Shake Salt Out of Your Diet

Before refrigeration, salt served as a valuable way to preserve food. Unfortunately, in some people, high-sodium diets are linked to high blood pressure and an accumulation of fluid, called edema. (Salt is 40 percent sodium and 60 percent chlorine. Together they form sodium chloride.)

The taste for salt is acquired, not inborn. So it’s possible to wean yourself off salt with no ill effects. We’ve already suggested you make salt-free soups. Here are some other ideas.

* Put away your salt shaker, and forget about using it while cooking or at the table.

* Use less seasoned salt, soy sauce, barbecue sauce, and other salty condiments.

* Buy only unsalted varieties of snack foods.

* Avoid foods prepared with salt brine like pickles, olives, or sauerkraut.

* Limit foods like smoked fish, kippered herring, anchovies, sardines, and caviar.

* Prepare meals from fresh ingredients instead of relying heavily on commercial products that contain salt or other sodium compounds.

* When dining out, ask that foods be made to order, with no salt.

Assault on salt tips:

* Remove the salt shaker from the table. If you’ve been used to the taste of salt, give yourself time to adjust to the missing flavor.

* Buy fresh, rather than packaged and processed foods.

* Eat more home-prepared meals and less fast food, take-out, and restaurant meals.

* When you eat out, ask that salt not be added to your foods.

* Use little or no salt when cooking. Kosher salt and sea salt count.

* Read nutrition labels closely. Choose foods with the words “low sodium” or “no salt added.”

* Go easy on condiments, such as soy sauce, pickles, olives, ketchup, and mustard. Use ones lower in sodium.

Action Step

Spice up your life without salt. Use seasonings, such as bay leaf, marjoram, curry powder, garlic, and lemon juice for your meats. Add cinnamon, cloves, dill, rosemary, and tarragon to your vegetables.

© American Institute for Preventive Medicine

January 23, 2026
Does Tea Make You Healthier?

HEALTHY EATING

There are many claims about the health benefits of tea. Here are the facts we know:

* Tea contains small amounts of minerals. But it’s not enough to meet your needs. Eat a balanced diet with fruits, vegetables, whole grains and lean protein.

* There is no solid evidence that tea can help with weight loss. Be wary of “weight loss teas,” as some may contain harmful ingredients.

* Tea contains antioxidants. They may help lower the risk of some health problems. Green tea and matcha tea may contain more polyphenols than other types of tea. Experts don’t know for sure that tea will prevent or cure any diseases, though.

* Processed teas and tea powders don’t contain as many antioxidants as fresh tea. Use tea leaves and tea bags for the most antioxidants.

Tea can be part of a healthy eating plan. Steep your own tea and skip the added sugar.

Sources: Academy of Nutrition and Dietetics, U.S. Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Get More Of These 4

HEALTHY EATING

The 2015-2020 Dietary Guidelines for Americans state that four nutrients are a “public health concern.” Many people are not getting enough:

* Calcium

* Fiber

* Potassium

* Vitamin D

Try these tips to get more:

1. Eat more vegetables, fruits and legumes. These foods are rich sources of fiber and potassium. High-fiber bran cereal and shredded wheat also pack a fiber punch.

2. Eat more yogurt and drink milk. Both are good sources of calcium, potassium and vitamin D. Avoid sweetened yogurt. Instead, buy plain yogurt and add fresh fruit.

3. Eat seafood that’s high in vitamin D. This includes salmon, trout, whitefish, herring and tuna. Pregnant and nursing women should ask a doctor how much seafood they can eat.

4. Consider healthy foods that have vitamin D added, like soy milk, orange juice, dairy products and cereals.

© American Institute for Preventive Medicine

January 23, 2026
Mood-Boosting Foods

HEALTHY EATING

A healthy diet can have an effect on your brain. It can actually make you feel happy.

Eat plenty of foods with omega-3 fats. These heart-healthy fats are found in fish, flaxseeds and walnuts, and may help reduce the risk of developing depression.

Focus on the Mediterranean Diet. This diet includes lots of plant-based foods like fruits and vegetables, as well as olive oil, whole grains, fish, poultry, eggs and beans.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Slow Cooker Tips For Busy Days

HEALTHY EATING

A slow cooker can be a handy kitchen tool. It can help you get dinner on the table on busy nights. They don’t take a lot of prep time or expert cooking skills to use. Plus, they are less expensive than other cooking devices.

Here’s how to use a slow cooker to your advantage:

1.Set it up the night before.Add all your ingredients to the insert in the evening and put it in the refrigerator. The next morning, put the insert in the cooker, turn it on, and go! If it doesn’t have a removable insert, simply put the ingredients into a big bowl instead. Then transfer it into the cooker in the morning.

2.Check the temperature.Before serving any food, use a food thermometer to be sure it’s fully cooked.

3.Hands off.Don’t open a slow cooker lid during cooking. This releases a lot of heat, which can interfere with proper cooking.

4.Thaw meat in the fridge first.The low, slow cooking process may not get the meat hot enough for safety. Always thaw meats first by putting them in the refrigerator 24 to 48 hours before you cook them.

5.Layers matter.Tough, dense vegetables and starches like potatoes and winter squash can go on the very bottom of the cooker. They won’t get too soft or mushy. However, softer vegetables like spinach, broccoli and peas should not go on the bottom.

6.Add quick finishes.When it’s time for dinner, add some fresh herbs or flavors like lemon juice. Throw together a quick side dish, like microwaving some frozen vegetables. Or, cut up a fruit salad the night before and have it ready to go!

7.Use cheaper meats.You can buy tougher cuts of meat, which cost less. Then slow cook them for several hours and you’ll get tender results.

© American Institute for Preventive Medicine

January 23, 2026
Be A Smart Meat Eater

Nutrition

With medical science indicting a high-fat diet as a major culprit in various diseases, red meat has fallen into disrepute over the past several years. Many consumers have sworn off steaks, burgers, and chops for poultry and fish. Now the U.S. Department of Agriculture reports that, thanks to changes in breeding and butchering techniques in the meat industry, beef and pork are leaner than they were 40 years ago. Also, certain cuts are considerably less fatty than others.

That’s good news, because red meat is a good source of protein, and it’s rich in important minerals like iron, zinc, and manganese and B vitamins like thiamine, riboflavin, and niacin.

You can continue to eat beef and pork and minimize your risk of gaining weight or developing high cholesterol levels or heart disease by taking the following steps.

* Check the label or ask your butcher what grade meat you’re buying. “Select” (previously known as “good”) is the leanest. “Choice” is somewhat higher in fat, and “prime” is the fattiest.

* Limit the amount of lunch meat and frankfurters you eat.

* Be careful buying lunch meat and frankfurters labeled as “lite.” Some may technically qualify as low in fat because they contain a high percentage of water, but they’re usually a poor buy nutritionally.

* Trim fat from meat before cooking.

* Broil or grill meat rather than frying it.

* Limit servings to 3 to 5 ounces each.

* Eat no more than five to seven servings of meat a week.

© American Institute for Preventive Medicine

January 23, 2026
Get The Health Benefits Of Fish

Nutrition

While Eskimos probably eat more fat than any other group of people, very few Eskimos get heart disease. The answer to this medical puzzle seems to lie in their fish-rich diet. Cold-water fish like salmon and mackerel contain abundant amounts of omega-3 fatty acids, special substances that seem to benefit the body by:

* Reducing blood levels of harmful cholesterol and other blood fats known as triglycerides.

* Preventing blood clots from forming in arteries.

* Slowing the growth of breast tumors (according to animal studies).

* Relieving the pain of migraine headaches (a vascular problem).

* Easing the swelling of rheumatoid arthritis.

To get more omega-3 fatty acids into your diet, try to eat fish rich in omega-3’s (at least two 3-ounce servings a week). Some good sources include:

* Anchovies.

* Atlantic mackerel.

* Chinook or pink salmon.

* Herring.

* Lake trout.

* Norway sardines.

* Tuna.

{Note: These fish may contain mercury. Follow your doctor’s advice for what kind of fish to eat and how much, especially if you are pregnant. Discuss whether or not you should take fish oil supplements, too.}

© American Institute for Preventive Medicine

January 23, 2026