HealthyLife Articles

Tag: nutrition

Grill Master

HEALTHY EATING

Charring, burning, or grilling meat, poultry, and fish over high temperatures causes heterocyclic amines (HCAs) to form. These HCAs can damage your genes and raise your risk for stomach and colorectal cancers, says The University of Texas MD Anderson Cancer Center. You can avoid HCAs:

* Use a marinade. Marinating meat in vinegar, lemon juice, and herbs such as mint, rosemary, tarragon, or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.

* Stick with fish. Fish contains less fat and cooks faster than meat and poultry.

* Lightly oil the grill. This keeps charred materials from sticking to your food.

* Pre-cook food. Cook meat, poultry, or fish in the microwave or oven for 2 to 5 minutes, then finish them on the grill.

* Lower the temperature. For a charcoal grill, spread the coals thinly or prop the grill rack on bricks. This reduces the heat by increasing the distance between your food and the coals. And use barbecue briquettes and hardwood products, such as hickory and maple. They burn at lower temperatures than softwood (pine) chips.

* Scrub the grill. Cleaning the grill after each use prevents harmful chemicals from building up and transferring to your food.

© American Institute for Preventive Medicine

January 23, 2026
Mushrooms: Eat Your Fungi!

HEALTHY EATING

Botanically speaking, mushrooms are not a vegetable, but a type of fungi. However, this doesn’t make them any less nutritious. In fact, mushrooms have some important nutrients and health benefits.

Mushrooms love the sun

Vitamin D has been a hot topic lately in nutrition news. Some research suggests the nutrient may help prevent some types of cancer. It also plays a role in a healthy immune system and building strong bones.

Mushrooms contain a nutrient that turns into vitamin D when exposed to sunlight. Some stores sell mushrooms processed this way. Look for “high vitamin D” mushrooms. Or, you can make them yourself by setting your fresh mushrooms in the sun for a few minutes.

Versatile & healthy

Mushrooms have many other health benefits as well. They add flavor and interest to many recipes without adding many calories. They are very low in fat and sodium, and have fiber and a small amount of protein.

Mushrooms have some B vitamins, and contain the minerals selenium and potassium. Try adding them to pasta, pizza and meat dishes. They can also be eaten as a side dish alone: wash, slice and sauté them in a pan with a splash of olive oil and garlic until they are cooked through.

Portabella mushrooms are large enough to be eaten on a bun as a “portabella burger.” In fact, one whole portabella mushroom has just 18 calories, 1 gram of fiber, and less than half a gram of fat. That’s a healthy burger alternative that’s worth a try!

Mushroom safety

Mushrooms grow almost anywhere that gets enough shade and moisture. But, this doesn’t mean people should pick wild mushrooms and eat them. In fact, many people have gotten sick or worse from eating wild mushrooms.

Many poisonous mushrooms look very similar to those safe to eat. Some types can cause vomiting, diarrhea and kidney damage. They can even cause death in rare cases.

To avoid poisonous mushrooms, only eat those purchased from a reputable supermarket or have been inspected and identified as safe by a mushroom expert.

Some people are allergic to mushrooms and cannot safely eat them. If you have severe allergies and have never eaten mushrooms before, ask your allergist before trying them.

Sources: United States Department of Agriculture (USDA), Produce for Better Health Foundation

© American Institute for Preventive Medicine

January 23, 2026
Spring Clean Your Diet With Green Eating

HEALTHY EATING

Bright emerald green is symbolic of spring and food bursting with flavor and nutrients. Spring “clean” your diet, suggests Kari Kooi, a registered dietitian at The Methodist Hospital in Houston. She recommends these 5 green powerhouse foods:

*Asparagus:These green spears offer a bounty of nutrients. Asparagus is high in an antioxidant that can help reduce skin damage from the sun. Also, asparagus contains the most folate of any vegetable. Folate plays a vital role in heart health and the prevention of birth defects.

*Avocado:Add some thin slices of smooth avocado to your sandwich or salad without feeling guilty. The monounsaturated fat in avocado is what’s mostly responsible for avocado’s super-food status. This type of happy fat can help drive down levels of bad cholesterol.

*Brussels sprouts:These baby cabbages are loaded with antioxidants and filling fiber. A cruciferous vegetable, Brussels sprouts contain powerful cancer-fighting sulfur compounds that are responsible for their pungent aroma. These green vegetables take on a whole new flavor and crispy texture when roasted in the oven.

*Kale:This beautiful ruffled green is being called “the queen of greens.” Kale is brimming with eye-nourishing phytochemicals that have been shown to prevent macular degeneration (vision loss) and cataracts. Kale is a better source of calcium than spinach.

*Kiwifruit:Rich in vitamin C, potassium, and fiber, kiwis make a perfect portable snack. Just slice a kiwifruit in half and scoop out the emerald sweet and tart flesh with a spoon.

© American Institute for Preventive Medicine

January 23, 2026
What Are Healthy Fats?

HEALTHY EATING

Low-fat diets and low-fat foods have been around for years. But should we really be avoiding fat for better health?

The answer isn’t simple. Although quantity of fat does matter, quality is also very important. Your body needs some fat to function and stay healthy. So, eating the right kinds of fats can have health benefits.

The different kinds of fats

The American Heart Association recommends no more than 35 percent of your total calories from fats. And most, if not all, should be from healthy sources.

*Saturated fatcomes mostly from animal products, such as meat and full-fat dairy. Saturated fat may raise cholesterol. So limit it to 6 percent of your total daily calories.

*Trans fatsare found in some processed foods. If the ingredients list partially hydrogenated oil, the food contains trans fats. These fats raise “bad” LDL cholesterol and lower your “good” HDL cholesterol. Avoid trans fats as often as possible.

*Monounsaturated and polyunsaturated fatsare healthy fats that can improve cholesterol and decrease the risk of heart disease. They should be used in place of saturated fats and trans fats.

What to eat for healthy fats

These foods contain healthy fats. But, stay within your calorie limits to avoid weight gain.

Omega-3 is a polyunsaturated fat that is considered heart healthy. Good sources of omega-3 include:

* Fatty fish, such as salmon, albacore tuna and sardines – Enjoy fish up to twice per week.

* Canola oil – Use canola in place of butter, margarine or other cooking oils.

* Eggs – Some companies feed their chickens a diet high in omega-3s, which leads to more of this fat in the eggs. Check for omega-3 content on the label.

* Walnuts – Try walnuts in breads and on salads.

* Flaxseeds – Look for ground (not whole) flaxseeds and add them to cereal, yogurt and smoothies.

Monounsaturated fats can be a healthy addition to your diet, especially if you eliminate saturated and trans fats. Foods that have monounsaturated fats include:

* Nuts – Because nuts are high in calories, keep portion sizes small. Love peanut butter? Avoid those with added sugar, salt or hydrogenated oil.

* Avocados – Use them in dips, smoothies, salads, sandwiches and pasta.

* Olive oil – Use it in salad dressings and stir frys and as a dip for whole grain bread.

Food labels will tell you what the saturated and trans fat content is, so check this before you buy.

Sources: American Heart Association, Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Food Labels 2.0

Healthylife® Weigh

Part 7

You have learned the clues on a food label that can point you toward a healthy choice or away from an unhealthy one. Here are some other common labels on food packaging and what they mean.

Organic produceis grown without synthetic pesticides, herbicides, fertilizers, ionizing radiation, or genetically modified organisms (GMOs).

Organic meat, poultry, eggs, and dairy productsare produced without antibiotics or growth hormones.

Benefits of Organic Food

* Organic food may be tastier to you.

* Organic growing practices may be more sustainable and produce more nutritious food, though this is not always the case.

* You may avoid potentially harmful chemicals that may be added during conventional growing and processing.

The Environmental Working Group publishes a list each year of the “Dirty 12™” and “Clean 15™.” Many plants, like avocados and corn, are naturally disease resistant and hardy. This means fewer pesticides are used on these plants, even when conventionally grown. These plant foods make up the “Clean 15™.” Other plants are less hardy and conventional growing tends to apply more synthetic pesticides. Prioritize buying the “Dirty 12™” organically. Go towww.ewg.orgto learn more about organic farming and see the year’s list.

Clean all produce before use, whether it is grown organically or conventionally.

Make your own veggie wash:Mix 2 cups cold tap water with ¼ cup white wine vinegar and 2 tbsp. lemon juice. Pour into a spray bottle. Squirt on your produce and let rest for 2 minutes. Rinse in tap water.

Non-GMO Project Verifiedfoods do not contain GMOs. This means that the plant was not derived through genetic engineering. The most common products containing GMOs are corn, soy, sugar, and products made from these plants.

Few studies have been done testing the long-term effects of consuming GMOs. However, GMO farming practices have led to increased use of synthetic pesticides and herbicides. Labeling laws and regulations surrounding GMOs are in development at the time of this guide’s publishing.

Cage-Free, Free-Range, and Pasture-Raisedlabels refer to the living conditions of poultry. These labels indicate standards for animal welfare.

© American Institute for Preventive Medicine

January 23, 2026
Chocolate Milk May Be The Best-Kept Secret

HEALTHY EATING

Chocolate milk may be the best-kept secret for making sure kids get the calcium they need every day. Contrary to popular myths, chocolate milk is nutrient-rich, adds only a few more calories and not much caffeine, and is kids’ number-one flavor pick. Kids have a limited time to build up their “bone bank.” The calcium in chocolate milk is one way to assure timely deposits, according to the National Dairy Council.

© American Institute for Preventive Medicine

January 23, 2026
Fall In Love With Fall Vegetables

HEALTHY EATING

Perhaps the days of watermelon and cucumbers are behind us for now, but fall has plenty of delicious in-season veggies and fruits to offer.

Eating what’s “in season” often means you can get food that’s fresher, more nutritious, and costs less. Check out the grocery store or farmer’s market for some of these delicious fall favorites:

* Pumpkins

* Carrots

* Winter squash, such as acorn, butternut and buttercup

* Broccoli

* Cauliflower

* Sweet potatoes

* Mushrooms

* Spinach

* Grapes

Of course, some produce is available year-round when it can be shipped from far away. But, check out where the food was grown to ensure you’re getting something fresh. The USDA requires that fresh and frozen fruits and vegetables, along with some meats and fish, have a label on them stating the “country of origin.” In general, the farther it’s had to travel, the less fresh it will be when it gets to your grocery store.

Remember many of your favorites can be found in the frozen food section if it’s not available fresh at certain times of year.

© American Institute for Preventive Medicine

January 23, 2026
Halloween Candy Control

HEALTHY EATING

Despite all your work to help your kids eat healthy, holidays like Halloween can quickly throw your efforts off track. Candy in the stores and at school, and, of course, while trick-or-treating means your kids have plenty of access to junk food. It might be downright scary.

While a little candy isn’t harmful, it can be easy to overdo it when junk food seems to be everywhere. And the health problems associated with sugary snacks and unhealthy foods are real:

* The Centers for Disease Control and Prevention says 1 in 5 school-aged children has obesity. While candy alone isn’t to blame, experts know that eating too many foods high in calories and low in nutrition (such as candy and sugary treats) are part of the problem.

* Sugary treats can cause cavities. The American Dental Association says some of the worst offenders are sticky treats that cling to teeth and those that sit in the mouth for a long time like hard candies and suckers. But, any high-sugar snack can spell trouble for someone’s dental health.

The good news is, even health-conscious families can enjoy the fun of Halloween (and a few treats) if they have a plan in place before the spooky day arrives:

*Don’t leave candy out where it can be grabbed any time.Kids (and adults) tend to reach for whatever is available, and may mindlessly eat whatever is sitting out. Put candy and other goodies in a hard-to-reach cupboard instead. This requires more effort to get to it, so it is “out of sight, out of mind.”

*Teach kids moderation.If you make candy and sweets off-limits, kids may want the forbidden food even more. Instead, allow them a small treat after they’ve eaten a healthy dinner.

*Lead by example.If you have a hard time avoiding sweet treats, now is a great time to make healthy eating a family effort. Reserve your candy and other treats for after dinner. Make it a small amount, such as one fun-sized candy bar.

*Buy what you don’t like.If you like to grab a piece here and there while the trick-or-treaters visit your house, buy candy you won’t be tempted to eat.

*Donate your candy!Teach kids to do good by giving their candy to soldiers and charitable causes, such as for kids who are in the hospital. A variety of organizations accept candy, but check first. Try your local food bank, Operation Gratitude, the Halloween Candy Buy Back and Ronald McDonald House.

© American Institute for Preventive Medicine

January 23, 2026
New Guidelines On How To Eat Right

HEALTHY EATING

When it comes to eating right, it’s easy to get frustrated. It seems there’s always a new diet in the news, telling you to avoid certain foods or only eat certain things. How do you know what works and what’s just a fad?

Every five years, the U.S. Department of Agriculture issues new eating tips for Americans to help them make healthy food choices. These guidelines aim to help you eat a wide variety of healthy foods and minimize unhealthy choices. The latest guidelines were recently released, and they recommend that you eat the following:

* Vegetables in a variety of colors – dark green, yellow, red, and orange

* Legumes (beans and peas), starchy foods like potatoes, and other fresh produce

* Plenty of whole fruits

* A variety of grains like bread and pasta, making sure at least half of them are whole grains

* Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified non-dairy beverages

* Protein foods, including seafood, lean meats and poultry, eggs, nuts, seeds, and soy products

* Healthy oils, such as olive and canola

What not to eat

The guidelines say you should limit saturated fats to less than 10 percent of your daily calories. Do the same for added sugars – no more than 10 percent of total calories. Avoid trans fats altogether. Limit daily sodium intake to 2,300 mg. You can find all of these nutrients on the nutrition facts panel.

Activity and your health

Finally, the USDA recommends adults get at least 30 minutes of exercise, five days a week. Walking is a great choice for most people. This can be broken up into smaller, 10-minute increments if needed. The main point is to avoid being inactive. Exercise has numerous benefits for your health, including reduced risks of heart disease, obesity, type 2 diabetes, and even some types of cancers.

The guidelines are meant to be a helpful resource. If you’re not meeting all of them now, don’t give up. Each day that you work toward these healthy guidelines is a step in the right direction.

© American Institute for Preventive Medicine

January 23, 2026
State Fair Food. How Unhealthy?

HEALTHY EATING

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

January 23, 2026