HealthyLife Articles

Tag: nutrition

Drink Your Fill

Nutrition

Our bodies continually lose water throughout the day. With water being vital for your body to function optimally, it’s important to stay hydrated. Although water-intake needs differ from person to person, an easy rule to aim for is 8×8 – drink eight-ounce glasses eight times a day. When the air is drier, such as in winter, you may need to drink even more water each day to replenish your skin so that it stays moist. You also need more when you do an activity that makes you sweat.

Be More Earth-Friendly

Using less plastic means eliminating it from the start. Choose brands that select non-plastic packaging or buy in bulk, using bags and bottles you bring from home.

© American Institute for Preventive Medicine

January 23, 2026
Pick & Pack A Healthy Lunch

Nutrition

Supersized fast-foods and large sit-down or buffet lunches feed your hunger, but supersize your waistline, too. Make your own lunch with healthier foods.

* Choose fruits and veggies of different colors.

* Eat salads with dark, leafy greens; veggies and fruits; chick peas, kidney, and other beans. Choose low-calorie salad dressing.

* When cooking dinner, make extra for lunches the next day or two.

* Cook chili, spaghetti, and rice and beans in bulk. Refrigerate or freeze in single storage containers.

In the evening, make family lunches and snacks for the next day. Save time in the morning!

Yes:

* Low-sodium, lean meat and whole-grain bread sandwiches or whole-grain bowls or salads.

* Nonfat and 1% low-fat milks. Low-fat cheeses and yogurts.

No:

* High-fat luncheon meats on white bread.

* Regular soda and high-calorie coffee drinks and milkshakes.

© 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 A Healthy, Filling Snack With Hummus

HEALTHY EATING

Hummus is a dip and spread that originated in the Middle East. But today, it’s popular in many parts of the world. It’s made with chickpeas, tahini (ground sesame seeds), garlic and spices.

Hummus is vegan, but even meat-eaters can enjoy this spread. Hummus is a good source of plant-based protein. It’s also high in fiber, B vitamins, magnesium and iron. And because it’s a great source of fiber, hummus helps keep you feeling fuller longer.

If you don’t like plain hummus, you can make it many different ways. Some people add garlic, black beans or red peppers. But you can sweeten it up with sweet potato, pumpkin or even dark chocolate!

Hummus is a healthy, satisfying dip that you can use in place of cheese and cream-based dips. Try it with tortilla strips, whole wheat crackers or on sandwiches.

Many stores carry pre-made hummus. If you want to make your own, here’s how:

Ingredients

* 2 cups garbanzo beans, cooked (chickpeas)

* 2 cloves garlic (minced)

* 1/4 cup lemon juice

* 1 tablespoon sesame tahini (sesame paste)

* 2 tablespoons olive oil

Directions

1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).

2. Add the garlic, lemon juice, tahini and oil. Mix well.

Nutrition Facts: 6 servings. Calories 157; Total fat 8 g; Saturated fat 1 g; Sodium 138 mg; Total fiber 5g; Protein 6 g; Carbohydrates 18 g.

Source: U.S. Department of Agriculture Choose My Plate

© American Institute for Preventive Medicine

January 23, 2026
Recipe: 2-Step Chicken

HEALTHY EATING

Ingredients

* 1 tablespoon vegetable oil

* 2 boneless chicken breasts

* 1 can cream of chicken soup (10 ounces)

* dash of pepper

* 1/2 cup water

Directions

* Heat oil in a skillet at a medium-high setting.

* Add chicken and cook for ten minutes.

* Remove chicken from pan and set aside.

* Stir the soup and water together in the skillet and heat it to a boil.

* Return the chicken to the skillet. Reduce the heat to low and simmer for an additional 10 minutes, or until the chicken reaches an internal temperature of 165°F.

Nutrition Facts: Servings 4; Calories 181; Total fat 10 g; Saturated fat 2 g; Sodium 537 mg; Total fiber 0; Protein 12 g; Carbohydrates 5 g.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
What To Know About Moldy Food

HEALTHY EATING

All foods can collect mold over time. Have you ever found moldy food and wondered if it was safe to eat? It depends on the food.

What is mold?

Molds are tiny, microscopic fungi. They have threadlike roots that can invade soil, plants and yes, the food we eat. They may look like fur or fuzzy green patches. Sometimes mold looks like white dust.

Some molds can be dangerous to people. They can cause allergic reactions and breathing problems. Other molds can produce poisonous substances called mycotoxins.

Roots go deep

Mold’s roots can be hard to see and can be deep in the food. Moldy foods may also have bacteria in them that you can’t see.

By the time you see mold on the surface of food, the mold roots may have already invaded it. So if you try to cut off the “bad part,” you could still be eating some mold. But there’s good news: You can save a few foods that have small amounts of mold on them.

Can you eat moldy food?

Some hard foods are safe to eat if you see mold on the surface. This is because the mold roots can’t invade them. But you have to remove the mold you can see before eating. A few foods you can eat include:

* Firm or hard fruits and vegetables, such as carrots, bell peppers and cabbage.

* Hard cheeses, such as cheddar, provolone, parmesan and Swiss.

* Hard salami and dry-cured country hams.

Here’s how you can remove the mold and eat these foods safely:

1. Cut at least one inch around and below the mold spot.

2. Don’t touch the mold with your knife.

3. Discard the entire area you cut away.

4. Wash your hands.

Other fruits, vegetables, cheese, breads and meats aren’t safe to eat if you see mold. Throw them away.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Easy Ways To Tolerate Milk

Nutrition

For millions of people, drinking milk isn’t so easy. People with lactose intolerance can’t digest lactose (the sugar in milk), so they can’t drink milk or eat milk products without suffering some or all of the following symptoms.

* Gas in the lower intestine.

* Abdominal pain and cramps.

* Bloating.

* Diarrhea.

* Nausea.

Intestinal distress may occur within minutes of consuming a food containing lactose and sometimes lasts for hours. The cause is a deficiency of lactase, the enzyme responsible for digesting lactose. The only “cure” for lactose intolerance is a milk-free diet. But because milk and milk products are important sources of calcium, avoiding these foods can deprive you of that essential mineral.

To have your milk and digest it, too, try these maneuvers.

* Learn which foods are the most difficult for you to digest and avoid them. Some people with lactose intolerance can tolerate certain dairy products if they eat small portions at a time.

* Read food labels carefully. Avoid products containing milk, milk solids, or whey solids. Items marked “parve” are milk free.

* Pretreat milk with the enzyme lactase, available over-the-counter in powder or capsule form as Lactaid. Added to milk 24 hours before you drink it, lactase predigests most of the lactose so you don’t have to. Lactase tablets, taken as a digestive aid, are also available.

* Purchase Lactaid brand milk, ice cream, and cheese products, which have been treated with lactase, and are available in many supermarkets. Or use soy milks, yogurts, etc.

© American Institute for Preventive Medicine

January 23, 2026
Pick Plant-Based

Nutrition

A plant-based diet is a win-win! This pattern of eating is good for you and good for the environment. It fights inflammation, supports the immune system, and reduces your risk of some cancers, diabetes, heart disease, stroke, and more.

If you don’t know where to start, start small, one day at a time, or even one meal at a time. The health benefits start with the first bite. Focus on eating fruits, vegetables, legumes, whole grains, seeds and nuts. Limit processed foods, added sugars, and animal products.

Doing good never tasted so good!

© 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