HealthyLife Articles

Tag: nutrition

Plan An Anti-Cancer Diet

Nutrition

The American Cancer Society estimates that one-third of cancer deaths that occur in the U.S. each year are due to dietary factors, inactivity, and being overweight. It’s hard to say exactly how much changing your diet reduces the risk of cancer, but it’s fair to say that the following steps can help.

Eat less fat, especially from animal sources.

These include foods such as beef, pork, butter, cream, sour cream, and cheese. Choose non-fat and low-fat dairy products and other foods low in fat. Replace fat-rich foods with fruits, vegetables, grains, and beans.

Eat more fruits, vegetables, and whole-grain products like cereal and bread.

Eat at least 5 servings of fruits and vegetables each day. Fruits and vegetables help protect against some cancers due to the vitamins, minerals, fiber, and plant chemicals they contain. Vary your choices. Foods with whole grains (wheat, rice, oats, and barley) also contain vitamins, minerals, and dietary fiber. Have six to 11 servings of whole-grain breads, cereals, etc. each day.

Eat fewer cured, grilled, or smoked foods.

When eaten in excess, these foods may increase the risk of stomach and esophageal cancer. This increase may be due to one or more of the following: nitrites and nitrates they contain; their high fat content; or changes that occur when they’re cooked or processed.

Limit consumption of alcohol, if you drink at all.

Combined with cigarette smoking, over-consumption of alcohol has been shown to increase the risk of cancer of the mouth, esophagus, and larynx. Also, alcohol may promote breast cancer regardless of whether you smoke or not. Excessive drinking also contributes to liver cancer. Cancer risk increases with the amount of alcohol consumed. The risk may start to rise having as few as two drinks per day. A drink is defined as 12 ounces of regular beer, 4 to 5 ounces of wine, or 1-1/2 ounces of 80-proof distilled spirits, like vodka or whiskey.

Be physically active and maintain a desirable weight.

Obesity is associated with an increased risk of cancers of the colon and rectum, prostate, breast (for women past menopause), endometrium, and kidney. Lose weight if you are overweight. Exercise on a regular basis.

© American Institute for Preventive Medicine

January 23, 2026
Corn On The Cob: A Summertime Staple

HEALTHY EATING

Corn on the cob is a favorite food at summer barbecues and outings. Its popular flavor makes it a treat – but it has plenty of health benefits too.

Basics of corn

Corn isn’t a vegetable. It’s actually a type of grain. Whole grain corn contains vitamins and heathy plant compounds.

Some of corn’s nutrients include:

* Soluble and insoluble fiber, which helps with digestion and preventing constipation

* B vitamins, including vitamin B5, folate, B6, and niacin, which help with energy and many body processes

* Potassium, which is important for heart health

* Antioxidants, including zeaxanthin and lutein, which may be linked to eye health

Making corn the healthy way

Corn is versatile and can be cooked in several different ways. Many people simply remove the husk and boil it until tender. But you can also grill it, bake it and microwave it.

If you can’t find fresh corn on the cob, frozen corn (on the cob or removed) is a healthy option. Look for brands that do not add salt, sugar or other ingredients. Frozen corn is usually microwaved or steamed.

If you use butter or margarine, measure it so you know how much you’re using. Start with 1/2 teaspoon and see if you can cover the entire ear of corn with that small amount. Try a salt-free seasoning blend or black pepper for a flavor kick without sodium.

What about corn chips?

If corn is healthy, then are foods with corn in them a healthy choice? Not necessarily.

Corn is used in many processed foods like chips and crackers. These products won’t have the same health benefits as real corn on the cob.

Many processed foods contain added salt, sugar and unhealthy fats. They may also remove many of corn’s natural nutrients. Some research shows that eating a lot of highly processed foods can lead to obesity and health problems.

Sources: American Heart Association, United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Farmers Market: Fresh Produce & More

HEALTHY EATING

Eating a whole-food, plant-based diet is one of the best things you can do for your health. Foods found at local farmers markets may be more nutritious as they are picked at the peak of ripeness. And, since they don’t have to travel a long distance to reach you, they’re better for you and the environment. Try these tips to get the most out of your next trip to the farmers market.

Buy what’s in season

The foods that are growing in abundance in each season will likely be the least expensive. They will also be the most delicious! Nothing beats a fresh, in-season fruit or vegetable.

Get to know the farmers

The people who grow your food are a wealth of knowledge. Ask them for recommendations and cooking ideas. They can help you be a better shopper and a better eater!

Don’t stop at produce

Most farmers markets have vendors selling eggs, meat, cheese, honey, flowers, fresh bread, and so much more. Take advantage of all the tasty, local products your area has to offer.

Shop early for the best selection

The good stuff often goes fast. Get there early to find the best and prettiest produce.

Or shop late for the best deals

If you’re shopping on a tight budget, hit the farmers market near closing time. Many vendors will offer discounts so they don’t end up with a lot left over.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Food Sustainable

HEALTHY EATING

A sustainable food system is one that provides health and food security both now and in the future.

Food may be grown, processed, distributed, and prepared in ways that protect, or do not protect, the future ability to produce food. As a consumer, you can make choices that increase the demand for sustainable food.

Sustainable food systems

The term food system refers to the elements and activities that relate to the food you eat. This includes agriculture, production, processing, distribution, preparation, and consumption of food.

A sustainable food system encompasses three pillars:

*Environmental:A sustainable food system protects natural resources through efficient use of land, water, forest, and fisheries.

*Economic:A sustainable food system protects and improves livelihoods and requires responsible and efficient governance.

*Social:A sustainable food system supports the resilience of the community and enhances social well-being.

Why it matters

If any aspect of a food system degrades the ability to continue to produce nutritious food, that practice is considered unsustainable.

For example, some farming techniques may deplete the health of the soil. Over time the soil may be less able to support healthy crops, making the practice unsustainable.

In addition, a sustainable food system ensures no one goes hungry, now or in future generations.

What you can do

Much of the work to make food systems sustainable requires top-down regulation and innovation. However, there are things you can do to support sustainability efforts:

* Grow some of your own food.

* Purchase from local growers.

* Cook at home.

* Compost food scraps.

* Reduce food waste.

* Volunteer with non-profit organizations that are working to fight hunger.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Banana Walnut Oatmeal

HEALTHY EATING

Ingredients

* 2 cups fat-free or low-fat milk

* 1 dash salt

* 2 cups oats (quick-cooking)

* 2 bananas (very ripe, mashed)

* 2 tablespoons maple syrup

* 2 tablespoons walnuts (chopped)

Directions

1. In a small saucepan, combine milk and salt. Heat over medium heat until steaming hot but not boiling.

2. Add oats and cook, stirring until creamy, 1 to 2 minutes.

3. Remove the pan from heat and stir in mashed banana and maple syrup. Divide between 4 bowls. Sprinkle with chopped walnuts and serve.

Nutrition Information: Serves 4: Total calories 292 kcals, total fat 6 g, saturated fat 1 g, sodium 118 mg, carbohydrates 52 g, fiber 5 g, protein 11 g.

Source: MyPlate.gov

© American Institute for Preventive Medicine

January 23, 2026
Bring On The Barley

HEALTHY EATING

In its whole-grain form, barley is packed with a wealth of beneficial nutrients. Known for its nutty flavor and slightly chewy texture, it makes a great addition to soups, salads, and many other dishes.

What’s in it

*Fiber:One-quarter cup of uncooked, whole-grain barley (3/4 cup cooked) has 8 grams of fiber.

*Beta-glucan:One of the unique fiber types in barley, beta-glucan, has been shown to lower blood LDL-cholesterol levels by aiding cholesterol excretion from the body.

*Antioxidants:Contains many vitamins, minerals, and phytochemicals. Vitamin E and lignans are two antioxidants in whole-grain barley.

*Minerals:It provides a good source of iron, selenium, copper, and magnesium.

Health benefits

A diet high in whole grains, such as barley, is widely recognized as beneficial to health. It may:

* Reduce the risk of heart disease

* Support healthy digestion

* Aid in weight management and weight loss

* Reduce the risk of type 2 diabetes

* Lower chronic inflammation

* Decrease the risk of cancer

* Support bone health

Types of barley

To get the health benefits of eating barley, you need to eat the whole-grain form. When a grain is refined, the bran and germ are stripped away, removing some key nutritional value, including its fiber.

Barley comes in several forms, some of which are whole and some refined. Choose a whole-grain version!

Whole grain barley

* Hulled barley

* Hulled barley grits

* Hulled barley flakes

* Whole grain barley flour

Refined barley

* Pearl barley

* Quick pearl barley

© American Institute for Preventive Medicine

January 23, 2026
Eat Whole Fruit

Nutrition

Have you ever wondered whether drinking a glass of orange juice is much different, nutritionally, than eating an orange? Or whether a glass of apple juice is better than an apple?

Fruit juice is a fine alternative to soda or alcoholic beverages. And in some cases, juice is a rich and convenient source of vitamin C. But whole fruit has some advantages over juice. Ounce for ounce, whole fruit:

* Is more filling, and therefore satisfying.

* Contains fewer calories.

* Has more fiber.

Studies show that fiber (present in fruit, but not in juice) helps regulate metabolism of carbohydrates, so sugar in fruit is absorbed more slowly than the same sugar in fruit juice. And when sugar of any kind moves into the bloodstream more slowly, your body releases less insulin, a hormone that regulates blood sugar levels and keeps them from fluctuating wildly. And you feel better when your blood sugar levels are on an even keel.

Be aware, too, that many “juice drinks” contain only a small percentage of real juice. The rest is water, sweeteners, coloring, and flavoring. Whole fruit, on the other hand, is 100 percent fruit.

© American Institute for Preventive Medicine

January 23, 2026
Put Your Menu On A Diet

Nutrition

Careful menu planning can make the difference between gaining, maintaining, or losing weight. Look at the caloric differences between the three meal plans shown below. Make a point to plan each day’s meals in advance and select food items with their caloric value in mind. (Note: You can reduce calories without cutting back drastically on how much you eat simply by selecting low-fat foods.)

© American Institute for Preventive Medicine

January 23, 2026
Cracking The Benefits Of Eggs

HEALTHY EATING

Very low sugar

For people who need to watch their sugar or carbohydrate intake, eggs can be a good option. A large egg contains less than a fifth of a gram of natural sugar.

Protein

A large egg contains about 6 grams of high-quality protein. Protein can help you feel fuller, longer. This is because it’s slower to digest than carbohydrates.

Protein is the building block for many important functions in the body. It helps build new skin, bones, muscles and blood.

Protein may also help you keep your energy levels up throughout the day.

Healthy fats

Eggs contain omega-3 fats. These fats help with brain function. Experts think omega-3 fats may also help improve heart health.

Eggs are low in saturated fat. Saturated fat is the type of fat linked to heart disease and other health problems. Most of the fat in eggs is found in the yolk.

Vitamins and minerals

Eggs contain a number of vitamins, including:

* Vitamin A, which is important for eye health

* Vitamin B12, which helps make red blood cells

* Folate, which can help prevent certain birth defects in pregnant women and is needed to make DNA in the body

* Vitamin D, which is important for bone health and immune system function

Eggs also contain minerals that the body needs, such as iron, selenium and iodine.

Enjoy eggs safely

Eggs should be cooked thoroughly before eating. Raw or undercooked eggs can have dangerous bacteria like salmonella. This can make a person very sick. But, cooking eggs until the yolks are firm helps avoid this risk. Eggs should also be kept in the refrigerator. Don’t use any eggs that are past the expiration date.

If you have any health conditions, ask your doctor before making changes to your diet.

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

© American Institute for Preventive Medicine

January 23, 2026
Feeding The Picky Eater

FAMILY LIFE

Pre-dinner tips

* Get your child involved. Many kids can help with shopping and cooking. Being involved in the process may make them more likely to try new foods. Have them choose a favorite fruit or vegetable from the store. Younger children can help pour ingredients or cut soft foods, like bananas, with a butter knife. Older children can help with measurements.

* Get some exercise. Kids who have been actively playing may be hungrier when dinner comes. The hungrier they are, the more likely they may try new things.

* Turn off devices. Make family mealtimes relaxing and unplugged. Ban cell phones, television or other devices from the table.

Size matters

Don’t force your child to eat foods they don’t like. Rather, put a “sample size” on their plate. It can be just one bite of food. This may be less overwhelming than serving a large portion to them.

Sanity-saving steps

* Make healthier snacks to fill the gaps. Serve fresh fruit or vegetables as a snack to get in extra nutrients. Skip the processed crackers and chips.

* Don’t have a battle. Forcing your child to eat could make them dislike their food even more.

* Don’t use bribes or rewards for eating. Rewards teach your child to expect something every time he/she tries a new food.

* Make one healthy meal for everyone. Don’t feel pressured to make “special meals” for picky eaters.

* Talk about your child’s eating habits with their doctor. Most picky eaters are getting enough of the foods they need. But, ask their pediatrician just in case. Some children need supplements to help get extra nutrients that they’re missing.

Source: American Academy of Pediatrics

© American Institute for Preventive Medicine

January 23, 2026