HealthyLife Articles

Tag: nutrition

  • What Is A Serving Size, Anyway?

    HEALTHY EATING

    Image of family eating dinner.

    Even if you know you need to eat smaller portions, that’s only part of the battle. You’ll need to learn how to recognize serving sizes of foods so you can put the right amount on your plate each day. Here’s a list of food group servings to help:

    Vegetables

    Fresh, frozen or canned: 5 servings per day

    Leafy greens: 1 cup

    Cut-up vegetables: ½ cup

    Cooked beans or peas: ½ cup

    100% vegetable juice: ¼ cup

    Fruits

    Fresh, frozen, canned, or dried: 4 servings per day

    Whole fruit: 1 medium fruit

    Cut-up fruit: ½ cup

    100% fruit juice: ¼ cup

    Dried fruit: ¼ cup

    Grains

    6 servings per day

    Bread: 1 slice (a 2-slice sandwich is 2 servings of grains)

    Pasta or rice uncooked: 1 oz (⅛ cup)

    Cooked rice, pasta, or cereal: ½ cup

    Popcorn: 1 oz. (⅛ cup) uncooked

    At least half should be whole grain and high in fiber.

    Dairy

    (or non-dairy milks with added calcium and vitamin D): 3 servings per day

    1 cup milk or yogurt

    1.5 oz. cheese (size varies depending on the type of cheese)

    Meat & poultry

    8 to 9 servings per week

    3 oz. cooked meat or poultry, about the size of a deck of cards

    1 egg or 2 egg whites

    Choose lean meats with skin and fat removed.

    Nuts, seeds, beans & legumes

    5 servings per week

    Nut butter: 1 Tbsp.

    Nuts or seeds: 2 Tbsp.

    Seafood/fish

    2-3 servings a week

    3 oz. cooked seafood, about the size of a checkbook

    Choose fish that provides omega-3 fatty acids. Pregnant women should ask their doctors about safe types of fish to eat.

    Fats & oils

    3 servings per day

    Vegetable oil, margarine, dressing: 1 Tbsp.

    To help with portion sizes, you may wish to find out how many calories you should be eating. Use the National Institutes of Health Body Weight Planner atwww.supertracker.usda.gov. Keep this number in mind as you eat throughout the day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Use Food Labels

    Healthylife® Weigh

    Part 3

    Smiling woman shopping in supermarket and reading food label.

    Information on food labels can help you choose healthy foods and drinks and avoid less healthy options. Some of the healthiest foods, like fruits and vegetables, don’t have a label at all! Practice reading food labels with the foods you have at home or the next time you grocery shop.

    Chart breaking down how to read a food label.

    What seems “normal” as a portion is influenced by what you have eaten in the past, what you see others eat, what you have been served at a restaurant, and what is on a food label. Part of adopting a balanced diet may be creating a new “normal” for yourself that is pleasing, filling, AND the right amount for your body.

    Chart breaking down how to read a food label.

    © American Institute for Preventive Medicine

  • Choosing Healthy Nut Butters

    HEALTHY EATING

    Image of 3 different nut butter spreads.

    For many years, people thought they should avoid fats to be healthy. But the Academy of Nutrition and Dietetics says eating the right kinds of fat is good for you, and may even be good for your heart.

    Nut butters can be a healthy way to get some of these fats. But with so many different types, how do you choose? Each offers different benefits, so try  eating a variety.

    *Peanut butter:This popular nut butter contains plenty of monounsaturated fat, which has been shown to help lower bad cholesterol. This can reduce your risk of heart disease and stroke.

    *Almond butter:Almonds are an excellent source of vitamin E, which is an important nutrient for your heart and immune system, according to the National Institutes of Health. It also contains an even higher amount of monounsaturated fat than peanut butter.

    *Walnut butter:Although this can be harder to find, some health food stores carry walnut butter. It contains a high amount of polyphenols, which help reduce the risk of heart disease. It also contains omega-3 fats, which reduce inflammation in the body. This is especially good for people with diseases like Crohn’s disease, multiple sclerosis and rheumatoid arthritis.

    Although nut butters are healthy, they are high in calories. Be careful about portion sizes and avoid eating too much. Choose nut butters that have no added sugar or salt listed in the ingredients.

    Source: American Heart Association; USDA National Nutrient Database

    © American Institute for Preventive Medicine

  • Family Meals: Healthy & Simple

    HEALTHY EATING

    Image of mother with 2 young kids wearing chef hats.

    Try these time-saving tips to make eating healthier simpler for you and your family, says Penny Kris-Etherton, PhD, RD, professor of nutrition at Penn State University.

    Plan out 2 to 4 weeks of healthy meals for breakfast, lunch, and dinner.Sit down and map out meals that include your family’s heart-healthy favorites. Update your list as you come across new recipe ideas.

    Use the weekend to make menus.Start by using the list from the first tip and make sure you grab the ingredients you need when you go grocery shopping. Keep an eye out for fresh, seasonal items that are on sale.

    If you work during the week, cook over the weekend and store leftovers in the fridge or freezer.Meals can be hassle-free when you’re just thawing and reheating for quick lunches and dinners.

    Cut up vegetables and keep them handy in the fridge.You’ll have ready-made nutritious snacks and ingredients.

    Shop sales, clip coupons, and buy fruits and vegetables in season.Look for less-expensive items. For example, blueberries cost less in spring and summer, when they’re in season. You’ll pay more in the fall and winter when they’re shipped from warmer continents.

    Skip the ready-made foods.They can be higher in sodium and often cost more than homemade foods.

    Replace high-calorie or high-fat favorites with nutrition-rich foods one at a time.Your family won’t feel shocked or deprived of their favorites if the changes to their diets are gradual. Try one change per week as a starting point.

    © American Institute for Preventive Medicine

  • Healthier Super Bowl Snacks

    HEALTHY EATING

    Image of football.
    Chart showing healthy options for super bowl snacks.

    On Super Bowl Sunday, people across the country will gather at homes, restaurants, and bars to watch the big game and enjoy game-day food. Sadly, traditional football fare tends to be high in fat and calories and low in nutrition. The Calorie Control Council says many Super Bowl fans will consume 2,000 calories or more during the game. That’s about a full day’s worth of calories in just a few hours.

    So how can you enjoy the game without the unhealthy side effects? Here are a few tips to help:

    *  Keep a zero-calorie drink like water in your hand, and sip on it throughout the day instead of snacking on food.

    *  Keep your distance from the kitchen or wherever the food is sitting out. If it’s out of sight, you’ll be less likely to mindlessly reach for snacks when you’re not hungry.

    *  If fresh fruit and veggies are available, fill your plate with those. This leaves little room for other choices.

    Be mindful of how much you’re eating, and stick to only a small serving of the high-calorie foods. If you’re cooking, take the opportunity to prepare a variety of healthy but fun choices for your guests.

    © American Institute for Preventive Medicine

  • No Yoke?

    HEALTHY EATING

    Image of salad with hard boil eggs.

    Adding eggs to a salad with a variety of raw vegetables is an effective method to improve the absorption of carotenoids. Those are fat-soluble nutrients that help reduce inflammation and oxidative stress, according to research from Purdue University. “Eating a salad with a variety of colorful vegetables provides several unique types of carotenoids, including beta-carotene, lutein, zeaxanthin, and lycopene,” said Wayne Campbell, a professor of nutrition science. “The lipid contained in whole eggs (including the yoke especially) enhances the absorption of all these carotenoids.”

    This research is published in the American Journal of Clinical Nutrition.

    FYI:

    The 2010 Dietary Guidelines for Americans recommends limiting dietary cholesterol to no more than 300 mg a day. (A single egg has almost 200 mg.) The 2015 Dietary Guidelines, to be published later this year, will no longer restrict dietary cholesterol. Why? The 2015 Dietary Guidelines Advisory Committee’s found no evidence to show a strong enough link between consuming dietary cholesterol and blood cholesterol levels. As with all medical guidelines, discuss your particular needs with your doctor.

    © American Institute for Preventive Medicine

  • Store Picnic Food Safely

    HEALTHY EATING

    Image of teens at the beach with a cooler.

    A picnic in the park can be great fun for everyone, but it’s important to assure your food arrives safely along with your family and guests. Follow smart food packing guidelines, say the experts at the Institute of Food Technologists. Keep meats, including lunch meats and raw meats, cheeses, and condiments cold in insulated, soft-sided bags or coolers with freezer gel packs.

    Food needs to be stored at 40ºF or colder to reduce the risk of germ growth, so limit the number of times you open the cooler. Never allow food to sit for more than 2 hours at temperatures below 90ºF, and no more than an hour when temperatures exceed 90ºF outside. Throw away food that’s been sitting out too long.

    Securely package raw meat, seafood and poultry to ensure the juices don’t contaminate other foods. Pack only the amount of perishable food that you think will be eaten. Beverages and perishable foods should travel in separate containers and coolers, especially if you’ll be transporting raw meat.

    When it’s time to go home, don’t reuse packaging material that has contacted raw meats or meat juices. Make sure perishable leftovers stay cold on the trip home. Avoid taking home uncooked leftovers.

    © American Institute for Preventive Medicine

  • What Really Are Antioxidants?

    HEALTHY EATING

    Image of different sources of antioxidants.

    Antioxidants play an important role in overall health. They are natural compounds found in some foods that help neutralize free radicals in our bodies.

    Free radicals are substances that occur naturally in our bodies but attack the fats, protein, and the DNA in our cells, which can cause different types of diseases and accelerate the aging process, according to Claudia Fajardo-Lira, professor of food science and nutrition at California State University-Northridge.

    The best antioxidant sources are fruits and vegetables, as well as products derived from plants. Some good choices include blueberries, raspberries, apples, broccoli, cabbage, spinach, eggplant, and legumes like red kidney beans or black beans.

    They’re also found in green tea, black tea, red wine, and dark chocolate. Usually, the presence of color indicates there is a specific antioxidant in that food.

    The keyword here is variety. Try to get as many fruits and vegetables with different colors when you plan your meals and go to the grocery store. An array of color in your diet will give you the widest range of helpful antioxidants.

    Antioxidants added to foods are as effective as those that occur naturally. Vitamins such as C, A, and E can be added to foods-and they often are, such as in orange juice.

    It’s important not to overdo it on vitamin supplements because there can be too much of a good thing. With food alone, it would be extremely difficult to consume too many antioxidants.

    The MyPlate tool based on the Dietary Guidelines for Americans recommends that you make half your plate fruits and vegetables. If you aim to do that at most meals, you can be sure to get the antioxidants you need, recommends the Institute of Food Technologists.

    © American Institute for Preventive Medicine

  • Choosing Healthy Oats

    HEALTHY EATING

    Image of oats in jars.

    Even healthy foods can be made unhealthy through processing and adding unnecessary sugar and fat. How do you know which oats are best for your family?

    Steel-cut, rolled or instant?

    You can choose any type of oatmeal that is made with whole oats. They all contain very similar nutritional value. Instant oats are precooked and cut thinner to reduce cooking time. Steel-cut oats tend to be chewier than “old fashioned” or rolled oats, but both are equally nutritious. The best type of oat is the one you like and cook regularly.

    Look at ingredients and the nutrition label before you buy.

    Many commercially made oatmeals, especially ones that appeal to children, contain 12 grams of sugar or more. Some also contain artificial colors, sweeteners or flavors. Buy plain instant oatmeal packets and sweeten your child’s portion with a little honey, fruit or jelly.

    © American Institute for Preventive Medicine