HealthyLife Articles

Tag: nutrition

Fiber Up

Nutrition

Fiber is an indigestible carbohydrate. It helps people stay healthy by preventing constipation, and in certain forms seems to lower cholesterol levels. Unfortunately, fiber is processed out of many grain foods like bread and cereal. Choose foods with whole grains over ones with refined grains.

A general recommendation is to get 20 to 35 grams of dietary fiber a day. Fruits, vegetables, beans, and grains all contain dietary fiber. Dietary fiber consists of two kinds of fiber: soluble fiber (meaning it dissolves in water) and insoluble fiber (meaning it doesn’t dissolve in water).

The following foods are especially good sources of soluble fiber, which may be helpful in lowering cholesterol.

* Barley bran.

* Dried beans, cooked.

* Legumes.

* Oat bran.

The following foods are especially good sources of insoluble fiber, which help prevent constipation.

* Corn bran.

* Nuts.

* Vegetables.

* Wheat bran.

Most fruits, vegetables, and grain products contain both soluble and insoluble fiber, though, so eating a wide variety of foods can help you get your fair share of both soluble and insoluble fiber.

Note: Many people rely on breakfast cereals as their main source of fiber. While eating a high-fiber cereal is a good start, it’s not the whole answer. Many high-fiber cereals supply 10 to 13 grams of fiber per 1/4 to 1/3 cup serving. That’s a respectable amount. But to get your fiber quota from high-fiber breakfast cereal alone, you’d need to eat two or three times the manufacturer’s suggested serving. It’s better to include some fruit, vegetables, and beans in your menu later in the day to balance out your fiber intake.

© American Institute for Preventive Medicine

January 23, 2026
A Safer Way To Bring Home The Bacon

Nutrition

Meats like bacon, bologna, frankfurters, pepperoni, and salami have been cured to stop the growth of bacteria, delaying spoilage. Curing gives these meats their reddish pink hue and distinctive flavor. Scientists have discovered, however, that nitrites and nitrates, compounds used to cure meats, might be converted into dangerous cancer-causing substances called nitrosamines when cured meats are digested. Luckily, scientists also discovered that vitamin C can help to prevent formation of nitrosamines. So now, meat processors must by law include some form of vitamin C in cured meats.

To further ensure the safe consumption of cured meats:

* Don’t let bacon or other lunch meats sit unrefrigerated for more than a few minutes. They can still spoil at room temperature.

* Cook bacon in a microwave oven. This produces lower levels of nitrosamines than pan frying or oven cooking.

* Always drain fat from cooked bacon, since drippings contain twice as many nitrosamines as the meat itself.

Despite these precautions, cured meats are still high in fat and sodium, so you should eat only limited amounts regardless of the threat of nitrosamines.

© American Institute for Preventive Medicine

January 23, 2026
Curry: A Powerhouse Spice

HEALTHY EATING

Curry is a unique, delicious spice commonly found in East Indian cuisine. Curry powder is actually a blend of several ground spices, including turmeric, coriander, pepper, cumin, cinnamon, and chili. Each mixture can be different, and its color ranges from golden yellow to deep orange. The spices that make up curry powder have long been used in traditional Ayurvedic medicine. More recently, modern science is researching some possible health benefits.

Decreased Inflammation

One of the main ingredients in curry, turmeric, contains a botanical component called curcumin. It has been studied for its anti-inflammatory ability. Curcumin may be beneficial for people with inflammatory conditions such as arthritis and inflammatory bowel disease.

Improved Digestion

Many of the spices in curry powder may help digestion. Turmeric, cinnamon, and cumin are among the spices known for improving digestive health. Some curry blends also contain ginger, which may help reduce nausea and speed digestion.

Antioxidant Properties

Antioxidants are abundant in curry powder. These act to help prevent cell damage and protect against early aging. In general, plant foods with rich, deep colors are higher in antioxidants. Curry is no exception. The bright yellows and oranges indicate a variety of potent antioxidants.

Heart Health

Curry powder may help decrease blood pressure and lower levels of cholesterol and triglycerides.

Cancer-Fighting

Turmeric shows promise as an anti-cancer agent by interfering with cancer cells. The anti-inflammatory and antioxidant properties of curry may also be protective against cancer.

Ask Your Doctor

Always check with your doctor before taking turmeric or curcumin as a supplement.

© American Institute for Preventive Medicine

January 23, 2026
Foods With Magnesium

HEALTHY EATING

To boost your magnesium levels and get other healthy nutrients, try to eat these foods regularly:

* Almonds

* Spinach

* Cashews

* Peanuts & peanut butter

* Black beans

* Edamame

* Avocado

* Fortified breakfast cereals

* Brown rice

If you’re eating fortified cereal or peanut butter, look for types without added sugar or salt. Also, be mindful of the amount of fat and calories in nuts and nut butter. While these foods can be part of a healthy diet, the recommended serving sizes are usually small.

© American Institute for Preventive Medicine

January 23, 2026
Mediterranean Diet: Should You Try It?

HEALTHY EATING

You may have heard about the Mediterranean diet and how some people believe it can make you healthy. But, what is this diet, and is it right for you?

The Mediterranean diet isn’t a special diet plan or product. Instead, it describes the typical diet of people who live near the Mediterranean Sea. In this region, many people eat a diet that focuses on:

* Plenty of vegetables and fruits

* Moderate amounts of dairy, fish and poultry

* Whole-grain bread and cereals

* Beans and lentils

* Nuts and seeds

* Olive oil

* Wine (low to moderate amounts)

* Very little red meat and sugary desserts

* Fresh, mostly unprocessed foods

When followed properly, the Mediterranean diet is similar to the diet recommended by the American Heart Association (AHA). But, the Mediterranean diet tends to be higher in fat than the AHA recommendations. The AHA believes that this higher amount of fat may be leading to obesity in Mediterranean countries.

Fat’s not all bad

The AHA says that the type of fat in the Mediterranean diet is healthier than the typical American diet. This is because the American diet often includes eating too much saturated fat, particularly from red meat. The Mediterranean diet uses healthier unsaturated fats from olive oil and fish. These unsaturated fats are better for the heart because they don’t raise unhealthy blood cholesterol levels.

But, this doesn’t mean you should eat high amounts of any kind of fat. The AHA still recommends that even the healthy unsaturated fats should be eaten in moderate amounts. Saturated fat should be limited to six percent of a person’s total calories each day. Saturated fat is found in meat and dairy products, as well as coconut oil.

Fat has nine calories per gram, which means it packs more calories than carbs and protein. So, consuming too much of it could still lead to unwanted weight gain – even if it’s the healthy kind of fat.

Are Mediterranean people healthier?

This begs the question: does the Mediterranean diet make you healthier? Mediterranean countries have lower rates of heart disease than the U.S. But, this may not be due to diet alone. Their exercise habits and other factors could also play a role.

What’s the verdict on this diet?

The bottom line: No large studies have shown that the Mediterranean diet is a magic fix for better health. But, it’s a good idea to eat more vegetables, fruits, and whole grains and less red meat. Always ask a doctor before changing your diet, especially if you have any health conditions.

© American Institute for Preventive Medicine

January 23, 2026
Signs Of A Fad Diet

HEALTHY EATING

Fad diets and pills don’t work. You may lose weight quickly, but it’s hard to keep it off. This causes a “yo-yo” effect that could harm your health and your confidence.

Beware! Look for these signs of a fad diet:

* Claims of fast, amazing weight loss

* Hard-to-believe testimonials

* Strict rules of avoiding certain foods

* A claim that the diet works for everyone

Talk to your doctor about safe, healthy ways to lose weight.

Source: U.S. Department of Veterans Affairs

© 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
Diet & Fertility

HEALTHY EATING

While many factors that affect fertility are beyond your control, lifestyle habits are something you can change for the better when trying to conceive.

Eating a nutritious diet and maintaining a healthy weight put your body in the right condition for reproduction. Choosing a quality diet is an essential part of the process.

What to eat

There are still gaps in our understanding of the best diet to promote fertility. However, we do know a healthy diet is beneficial in all stages of life. Here are some general guidelines that have been shown to support fertility:

*Choose healthy fats.These include monounsaturated and omega 3 fats. Olive oil, avocados, fatty fish, nuts, and seeds are good sources of these fats.

*Up your plant intake.Fruits, vegetables, whole grains, beans, legumes, and nuts and seeds should feature heavily in your diet.

*Women should consume foods high in iron.Plant sources of iron include beans, lentils, leafy greens, fortified cereals, and whole grains. For better absorption, include vitamin C-rich foods such as citrus, berries, and peppers.

*Women should take a daily prenatal multivitamin.It should include 400 micrograms of folic acid.

What to avoid

The eating pattern considered beneficial for fertility also includes foods to limit when trying to conceive.

*Trans fats.These less healthy fats are found in some processed foods. Choosing a whole food diet will naturally eliminate many unhealthy trans fats.

*Less animal protein.Small quantities of beef, chicken, pork, and fish are OK, but most people benefit from cutting back, especially red meat.

*Junk food.Processed foods high in sugar, salt, and fat don’t support reproductive health.

*Overeating.Men or women who are overweight or obese may benefit from gradual, healthy weight loss to boost fertility.

*Fad diets.Avoid following fads as these diets are often imbalanced or can lead to rapid, unhealthy weight loss which may interfere with fertility.

© American Institute for Preventive Medicine

January 23, 2026