HealthyLife Articles

Tag: nutrition

Go Nuts For A Healthy Heart

HEALTHY EATING

Nuts often get a reputation as being unhealthy. We add them to cookies and ice cream. People eat them by the handful at parties. But do nuts deserve a bad rap?

Concerns about calories

For years, many people avoided nuts because they are high in calories and fat. However, newer research finds that nuts can be an important part of a healthy diet. They contain many nutrients needed for body functions.

The key is to eat nuts in moderation. This means you may need to eat smaller portions. Then, you can avoid eating too many calories from nuts.

Look at the serving size on a package of nuts to get an idea of how much to eat. One serving may be quite small (2-4 tablespoons).

Some Fats are Healthy

Yes, most nuts are high in total fat. But these fats found in nuts actually promote good health! Most are high in healthy monounsaturated or polyunsaturated fats.

Monounsaturated and polyunsaturated fats can help lower bad cholesterol, which can lower the risk of heart disease and stroke. The American Heart Association recommends people eat more of these fats from healthy sources like nuts and seeds.

Protein packed

Nuts are a good source of plant-based protein. Protein is an essential nutrient that the body needs for building muscle, repairing tissues and making hormones.

It takes longer for the body to digest proteins than carbohydrates. That’s why eating some protein could help you feel less hungry than if you ate only carbohydrates, like crackers or bread.

The Dietary Guidelines for Americans recommend that people eat healthy sources of protein, like those that come from nuts and seeds, and plant foods.

Which types to eat

Of course, there are many different kinds of nuts. Each type tastes different and may contain a variety of nutrients. As long as you’re not coating nuts with sugar and salt, any type can be healthy.

Take a look at your favorite nut’s nutrition facts and go from there. For instance, macadamia nuts are one of the highest in calories and fat per ounce. But take those calories into account, and eat them instead of chips or cookies.

Replace unhealthy, processed foods with nuts. You’ll get more nutrients and might even feel more full.

Sources: Academy of Nutrition and Dietetics, National Institutes of Health, U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Omega-3 Has Mega Benefits

HEALTHY EATING

Fatty fish like salmon have high amounts of omega-3 fats. And these fats are so healthy that they can lower the risk of stroke.

The American Heart Association says these fats can also lower the risk of heart rhythm problems. They can also lower triglyceride levels.

Omega-3s can help prevent the clogging of arteries. Eating two servings of salmon each week can help you get enough omega-3s in your diet.

© American Institute for Preventive Medicine

January 23, 2026
The Skinny On Processed Foods

HEALTHY EATING

White bread, packaged cookies and turkey bacon. What do these foods have in common? They are all processed foods. Processed food is the opposite of “whole food,” or food in its natural state.

What does “processed foods” mean?

It means the food has been changed from its natural state. White bread, for instance, may contain wheat flour that has been bleached and stripped of some of its nutrients. Packaged cookies may have bleached and stripped flour in addition to added sweeteners, artificial colors, preservatives and flavors. Turkey bacon is cured, processed and packaged.

Not all processed foods are bad

There is a difference between foods that are minimally processed and “junk foods.” Frozen vegetables, for instance, may be considered “minimally processed.” They are not quite the same as picking the vegetables right from a garden. But if they don’t have added sugar or salt, frozen vegetables are a very healthy option.

In addition, some foods that are considered “processed” can help people eat better. Canned fruit (without added sugar) or bagged salads are a convenient option for many people. They eliminate the extra work of gathering the food, washing it and cutting it.

Sugar & salt overload

Many processed “junk” foods contain too much added sugar or salt. Also, they may have little to no fiber or vitamins.

Processed foods, including crackers and packaged snacks, are a major reason that people get too much sodium in their diets. Too much sodium raises the risk of high blood pressure and heart disease.

Many processed foods also contain added sugars. The American Heart Association says we should limit added sugars to 6 teaspoons a day for women and 9 teaspoons for men. One 12-ounce soda exceeds that amount. Too much added sugar increases risk for type 2 diabetes and heart disease.

Processed = weight gain?

A recent study by the National Institutes of Health suggests that processed foods can cause weight gain. Participants who were given processed foods ate about 500 calories more per day than people who ate unprocessed foods. They also gained weight, while the people who ate unprocessed foods lost weight. You don’t have to cut all processed foods out of your diet. But cutting back on them – and eating more whole foods – will help you work toward a healthier weight.

Sources: Academy of Nutrition and Dietetics, American Academy of Family Physicians, American Heart Association, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Choose Water Instead Of Sugar-Sweetened Beverages

Nutrition

* Excess sugar increases the risk for overweight, diabetes, and heart disease.

* On average, an adult in the U.S. consumes 60 pounds of sugar and sweeteners each year. This about 17 teaspoons per day! Nearly half of this is from soda and other sugar-sweetened drinks.

* Read food labels. Choose beverages and foods without added sugar sources. These include sugar, honey, fructose, corn syrup, corn syrup solids, and high-fructose-corn syrup.

Dos

* Choose a 16 oz. black coffee with 1 oz. reduced fat milk. This has 2 g of sugar and less than 25 calories.

* Enjoy unsweetened iced tea with lemon. It has no sugar and no calories.

* Drink fruit-flavored water or fizzy water with no added sugar and minimal calories.

Don’ts

* Don’t select the 16 oz. French vanilla cappuccino. It has 42 g of sugar and 320 calories.

* Don’t choose regular soft drinks. A 12-oz. serving has about 10 teaspoons (38 g) of sugar and 150 empty calories.

© American Institute for Preventive Medicine

January 23, 2026
Keep Produce At Its Peak

Nutrition

Produce-fresh fruits and vegetables-is a gold mine of nutrients, usually with a price to match. To get the most nutrition for the “lettuce” you fork over for fresh produce, follow these suggestions.

* Select fruits and vegetables that look crisp or feel firm.

* When buying citrus fruits and pineapple, choose fruits that feel heavy for their size.

* Don’t buy produce that’s soft or bruised.

* Don’t buy more than you can use within a few days. If not used within a few days, store it under refrigeration. Most kinds of produce kept at room temperature ripens-or spoils-more rapidly. That’s fine if you’re eager to eat an avocado or banana, but not so great if you want to be able to use every last orange or lemon in the bag.

* Don’t soak produce in water-nutrients will leach out.

* Pat produce dry after washing, to prolong freshness.

* Don’t cut vitamin C rich fruits or vegetables, like strawberries and peppers, until just prior to eating. Exposure to the air destroys vitamin C.

© American Institute for Preventive Medicine

January 23, 2026
Eating Disorders 3

Mental Health

A person with an eating disorder is obsessed with food and/or body weight.

Eating disorders are serious but treatable mental and physical illnesses that affect people of all ages, genders, body weights, and racial/ethnic backgrounds.

It is estimated that millions of Americans have struggled with an eating disorder at some point over their lifetime. Eating disorders are caused by a range of biological, psychological, and sociocultural factors.

You may not be able to tell someone has an eating disorder by how they look. A person with anorexia nervosa may be very underweight, but persons with bulimia nervosa and binge eating disorder can be underweight, normal weight, or overweight.

Find out about eating disorders from the National Eating Disorders Association atnationaleatingdisorders.org.

© American Institute for Preventive Medicine

January 23, 2026
5 Reasons You Need Fat In Your Diet

HEALTHY EATING

Energy:

Fat provides a highly concentrated form of energy. One gram of fat gives you 9 calories of energy, which is over twice that provided by carbohydrates or protein.

Organs need a cushion:

A cushion of fat helps protect organs from injury and holds them in place.

Cell structure:

Whether it is hair, skin, or eyes, fats make up part of the membrane that surrounds each cell of the body, and without them the rest of the cell can’t function.

Immune function:

Without good fats in our diet, immune function becomes partially impaired and our bodies are susceptible to foreign invaders such as bacterial and viral infections.

Nutrient transport:

Vitamins A, D, E, and K are fat-soluble vitamins and need fat to help the body transport, store, and absorb them.

© American Institute for Preventive Medicine

January 23, 2026
Easy Food Swaps For A Healthier You

HEALTHY EATING

What if you could be healthier without making a bunch of drastic changes? No extreme dieting or starving, but just taking some small steps to improve your food choices. It is possible if you know which foods to eat more of, and which ones to scale back on. The American Heart Association recommends a few simple switches that can add up to better overall health:

* Don’t cook with butter, lard, or shortening. Use vegetable oils that are high in unsaturated fats. Great choices include olive, canola, walnut, and safflower oils.

* When purchasing canned soups or vegetables, look for lower-sodium or “no salt added” varieties. Choose frozen vegetables without added salt or sauces.

* Avoid foods with added sugar, such as canned fruits with syrup. Choose canned fruits with no sugar added and/or packed in 100 percent fruit juice.

* Use nonstick cooking spray instead of shortening for recipes that call for “greased” cookware.

* When buying bread or crackers, look for those labeled “whole grain” or “whole wheat.” These choices contain more fiber and nutrients than refined grains.

* Cut back on red meat by using ground turkey or chicken in place of ground beef in recipes. Turkey tacos, meatballs, or chili can be just as tasty and many people can’t tell the difference.

These simple tips can help you cut back on saturated fat, excess sugar and sodium. This adds up to great health benefits without having to change your eating habits entirely.

© American Institute for Preventive Medicine

January 23, 2026
Foods For Better Sleep

WORK LIFE

Try these before-bed snacks to help you drift off to dreamland. Each of them contains natural chemicals that may help you wind down. Don’t eat too much: a heavy snack may actually keep you awake.

Source: National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Emotional Eating

HEALTHY EATING

There’s no doubt that food can be comforting. Our favorite foods can make us feel happy and relaxed. Sometimes when people feel sad, lonely, stressed, or even bored, they may turn to food for comfort. This is known as emotional eating, and most people don’t realize they are doing it. As a result, people eat when their body isn’t truly hungry, and this can lead to weight gain and health problems.

The University of Rochester Medical Center says emotional eating can be harmful. It can cause type 2 diabetes, high blood pressure, heart disease, and obesity. But, emotional eating can be a hard habit to break. Here are some tips to help you stop:

Learn to listen to your body.

Are you truly hungry? If so, your stomach may be grumbling. With emotional eating, people often crave one specific food, such as a cookie. But if you’re really hungry, you’ll be willing to eat something healthier, such as fruits or vegetables.

Wait a little while.

If you’re not sure if you’re hungry, tell yourself to wait 15 minutes. In the meantime, do something else. Take a walk, have a glass of water, or call a friend. See if the urge to eat passes.

Keep unhealthy foods away.

Stock nutritious foods in your house, and don’t buy the foods you eat when you’re stressed. It’s easier to avoid the temptation if the food isn’t available to you.

Don’t worry about past mistakes.

When you’re trying to break a habit, setbacks can happen. Forgive yourself if you end up eating too much or giving in to a craving. Tell yourself you’ll start fresh again tomorrow. Don’t give up.

Find healthy ways to deal with stress.

Go for a walk, listen to music, or do deep breathing exercises to help you deal with stress. Then you’re less likely to turn to food for comfort.

If you have a problem with emotional eating, don’t be afraid to ask for help. Talk with your doctor about the problem. Ask about support groups and mental health experts who help people with emotional eating.

© American Institute for Preventive Medicine

January 23, 2026