HealthyLife Articles

Tag: Smart Food Choices

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
Enjoying Winter Squash

HEALTHY EATING

In the cooler months, winter squash is ripe and begins to appear at farmers’ markets and stores everywhere. These delicious vegetables come in a wide variety of colors, flavors, and textures. They provide a wealth of nutrients.

Types of winter squash

Compared to thin-skinned, tender summer squash, winter squash take longer to mature and develop thick skins that allow for longer storage. Each variety has a unique flavor. Try:

* Acorn

* Butternut

* Spaghetti

* Delicata

* Hubbard

* Pumpkin

Health benefits

* High in fiber

* Excellent source of vitamins A and C

* Full of antioxidants and anti-inflammatory nutrients

* It may reduce the risk of heart disease, cancer, diabetes, and other chronic diseases.

Preparing & cooking

To bake:Cut squash in half and place both halves face down (or face up for some recipes) on a baking tray. Add a small amount of water to the tray and bake at 350º for 35-60 minutes.

To boil or steam:Use a knife to carefully peel the outer skin. Cut squash in half and remove seeds. Cut into even cubes. Boil or steam for 7 to 10 minutes until desired softness is reached.

© American Institute for Preventive Medicine

January 23, 2026
Get More Of These 4

HEALTHY EATING

The 2015-2020 Dietary Guidelines for Americans state that four nutrients are a “public health concern.” Many people are not getting enough:

* Calcium

* Fiber

* Potassium

* Vitamin D

Try these tips to get more:

1. Eat more vegetables, fruits and legumes. These foods are rich sources of fiber and potassium. High-fiber bran cereal and shredded wheat also pack a fiber punch.

2. Eat more yogurt and drink milk. Both are good sources of calcium, potassium and vitamin D. Avoid sweetened yogurt. Instead, buy plain yogurt and add fresh fruit.

3. Eat seafood that’s high in vitamin D. This includes salmon, trout, whitefish, herring and tuna. Pregnant and nursing women should ask a doctor how much seafood they can eat.

4. Consider healthy foods that have vitamin D added, like soy milk, orange juice, dairy products and cereals.

© American Institute for Preventive Medicine

January 23, 2026
Pick Healthy Proteins

HEALTHY EATING

Protein is a powerhouse. Proteins act as building blocks for bones, muscles, cartilage, skin and blood. Proteins also provide calories. It is important that you eat enough protein every day. But when you are choosing proteins to eat, it is important that those proteins come from heart-healthy sources.

How Much You Need Each Day?

The amount of protein you need varies, depending on your age, sex, height, weight and physical activity. Being pregnant may also affect how much you need. Visitmyplate.gov/myplate-planto find out how much you need.

Talk to your doctor about what your daily recommended allowance of protein should be and take steps to meet that goal regularly.

What Kinds of Proteins?

Most people eat enough protein, but much of it comes from meat sources that are high in saturated fat. Choose lean meats and plant-based proteins to get your daily allowance and to maintain a healthy lifestyle. These include:

* Poultry

* Seafood

* Lentils

* Beans

* Nuts

* Soy

* Eggs

* Seeds

These foods are also packed with nutrients, such as B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.

© American Institute for Preventive Medicine

January 23, 2026
Be Fussy About Fat

Nutrition

Know the Fats to Choose & the Fats to Lose.

Fact:

Fat in foods serves up health benefits you can’t live without. Your body needs fat to:

* Make and repair body cell membranes.

* Get fat-soluble vitamins A, D, E and K and linoleic acid. This essential fatty acid is needed for normal growth.

* Help maintain healthy skin, eye sight, and promote brain development in babies.

* Delay the onset of hunger, which can keep you from eating the next snack or meal too soon.

Fats contain different types of fatty acids. Some are better for your health than others.

Monounsaturated and polyunsaturated fatty acids are the healthiest ones. They have been shown to lower the risk for heart and artery diseases. These are in:

* Olive, canola, flaxseed, peanut, sesame, sunflower, soybean, and safflower oils

* Fatty fish, such as salmon and tuna

* Nuts, such as almonds, pistachios, and walnuts; nut butters such as almond and peanut butter

Saturated fatty acids are mostly in foods from animals and some plants. They may contribute to clogged arteries. These are in:

* Beef, veal, lamb, pork

* Butter, solid shortening, and lard

* Dairy products made from whole and 2% milk

* Cheese, cream, ice cream

* Coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter

Trans fatty acids, also called trans fats, are found mostly in processed foods. During food processing, fats undergo a chemical process called hydrogenation to make the product more stable. Trans fats are the least healthy fats because they raise cholesterol, increasing the risk of heart disease. These are in:

* Vegetable shortenings and partially hydrogenated margarines

* Some packaged foods, such as crackers, cookies, and snack foods

* Foods made with or fried in hydrogenated or partially hydrogenated oils

Action Step

Choose foods that have zero grams of trans fat per serving and that do not list hydrogenated or partially hydrogenated oils in the ingredients.

© American Institute for Preventive Medicine

January 23, 2026
Choose Water Instead Of Sugar-Sweetened Beverages

Nutrition

* Excess sugar increases the risk for overweight, diabetes, and heart disease.

* On average, an adult in the U.S. consumes 60 pounds of sugar and sweeteners each year. This about 17 teaspoons per day! Nearly half of this is from soda and other sugar-sweetened drinks.

* Read food labels. Choose beverages and foods without added sugar sources. These include sugar, honey, fructose, corn syrup, corn syrup solids, and high-fructose-corn syrup.

Dos

* Choose a 16 oz. black coffee with 1 oz. reduced fat milk. This has 2 g of sugar and less than 25 calories.

* Enjoy unsweetened iced tea with lemon. It has no sugar and no calories.

* Drink fruit-flavored water or fizzy water with no added sugar and minimal calories.

Don’ts

* Don’t select the 16 oz. French vanilla cappuccino. It has 42 g of sugar and 320 calories.

* Don’t choose regular soft drinks. A 12-oz. serving has about 10 teaspoons (38 g) of sugar and 150 empty calories.

© 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
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
Get The Health Benefits Of Fish

Nutrition

While Eskimos probably eat more fat than any other group of people, very few Eskimos get heart disease. The answer to this medical puzzle seems to lie in their fish-rich diet. Cold-water fish like salmon and mackerel contain abundant amounts of omega-3 fatty acids, special substances that seem to benefit the body by:

* Reducing blood levels of harmful cholesterol and other blood fats known as triglycerides.

* Preventing blood clots from forming in arteries.

* Slowing the growth of breast tumors (according to animal studies).

* Relieving the pain of migraine headaches (a vascular problem).

* Easing the swelling of rheumatoid arthritis.

To get more omega-3 fatty acids into your diet, try to eat fish rich in omega-3’s (at least two 3-ounce servings a week). Some good sources include:

* Anchovies.

* Atlantic mackerel.

* Chinook or pink salmon.

* Herring.

* Lake trout.

* Norway sardines.

* Tuna.

{Note: These fish may contain mercury. Follow your doctor’s advice for what kind of fish to eat and how much, especially if you are pregnant. Discuss whether or not you should take fish oil supplements, too.}

© American Institute for Preventive Medicine

January 23, 2026
Go For The Good Oils

Nutrition

Polyunsaturated or monounsaturated oils are often called the good fats because small amounts may actually help to reduce cholesterol levels. They include:

* Canola or rapeseed oil (monounsaturated).

* Corn oil (polyunsaturated).

* Olive oil (monounsaturated).

* Peanut oil (monounsaturated).

* Safflower oil (polyunsaturated).

* Sesame oil (polyunsaturated).

* Soybean oil (polyunsaturated).

Monounsaturated oils are preferred because they lower LDL cholesterol (bad cholesterol) without lowering HDL cholesterol (good cholesterol). Polyunsaturated fats tend to lower both.

© American Institute for Preventive Medicine

January 23, 2026