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
5 Reasons You Need Fat In Your Diet

HEALTHY EATING

Energy:

Fat provides a highly concentrated form of energy. One gram of fat gives you 9 calories of energy, which is over twice that provided by carbohydrates or protein.

Organs need a cushion:

A cushion of fat helps protect organs from injury and holds them in place.

Cell structure:

Whether it is hair, skin, or eyes, fats make up part of the membrane that surrounds each cell of the body, and without them the rest of the cell can’t function.

Immune function:

Without good fats in our diet, immune function becomes partially impaired and our bodies are susceptible to foreign invaders such as bacterial and viral infections.

Nutrient transport:

Vitamins A, D, E, and K are fat-soluble vitamins and need fat to help the body transport, store, and absorb them.

© American Institute for Preventive Medicine

January 23, 2026
7 Quick And Easy Breakfast Tips

HEALTHY EATING

A healthy breakfast is a must for kids. Skip it and your kids will be playing nutritional catch-up for the rest of the day, said Carole L. Adler, a dietitian at the Food and Drug Administration.

When kids skip breakfast, they don’t get what they need to be at their best. “Growing bodies and developing brains need regular, healthy meals,” she said. According to the Academy of Nutrition and Dietetics, studies show that school children who eat breakfast perform better in the classroom.

As with other meals, it’s a good idea for your kids (and you) to eat a healthy balance of fruits and vegetables, proteins, grains, and dairy-not just for breakfast but throughout the day.

Here are Adler’s 7 quick and easy breakfast tips to ensure your children start their day off right.

1.Breakfast doesn’t have to mean traditional breakfast foods.Anything goes. Even last night’s leftovers.

2.Give kids foods they like.Put veggies on that left-over whole-grain pizza. Or make muffins with zucchini and carrots and spread with peanut butter with a glass of milk. Mix sugary cereal with a healthier nutrient-packed brand.

3.Make healthy trade-offs.Nutritional balance is key. Not enough vegetables in the morning meal? Prepare extra carrot, celery, and broccoli sticks with a hummus dip as an afternoon snack.

4.Take growth and activity levels into account.Adler says that having a breakfast that contains protein, fat, and carbohydrates helps children feel full and stay focused until lunch. Protein choices might include an egg, some nuts, a slice of deli meat or cheese, or a container of yogurt.

5.Don’t take, “Mom, I don’t have time for breakfast” as an excuse.Make sure your kids grab a piece of fruit on the way out the door, and hand them a bag of nut-and-fruit trail mix or a whole-wheat tortilla spread with peanut butter or almond butter and a carton of milk.

6.Prep the night before.Morning is a busy time for everyone-you included. So take ten minutes to think ahead and prep for breakfast the night before. Chop up fruit to layer in a yogurt parfait or add to cereal. Cut up vegetables for an omelet. Mix up muffin or whole-grain waffle batter, cover, and put in the fridge.

7.Use the Nutrition Facts label and ingredient statement when you shop.

Desk snacks.

People who have snacks in or on the desk reported weighing 15.4 pounds more than those who don’t. Use an opaque candy dish with a lid and store candy in a drawer where it’s less visible and accessible, advises Cornell University researcher, Dr. Brian Wansink, author of Slim by Design. Or, keep dried fruit or unsalted nuts in your desk drawer.

© American Institute for Preventive Medicine

January 23, 2026
A Jolt Of Java

HEALTHY EATING

The addictive drug caffeine (yes, it’s a drug) is naturally found in coffee beans and is added to other drinks and foods. So how much is in your daily cup?

Here’s what the Center for Science in the Public Interest says. (Numbers are in milligrams per 8 ounce cup, unless otherwise stated, so judge accordingly because who drinks just 8 ounces?)

* Note: The FDA advises consumers to talk with their health care providers before using any product marketed as an “energy shot” or “energy drink.”

* Brewed coffee 102 to 200 (by comparison, brewed decaf 5)

* Instant coffee 27 to 173

* Starbucks brewed 160 (Starbucks vanilla latte 75 or 1 oz Espresso 75)

* Dunkin’ Donuts 103

* Starbucks Tazo Chai tea 50

* Brewed tea 40-120

* Arizona Iced Tea, black 16; green 7.5

* Snapple, Just Plain Unsweetened 9

* 5-Hour Energy (1.93 oz) 207*

* Monster Energy 80 (but the cans are 16 oz so 160)*

* Coke, regular or diet 54 (12 oz); Classic 35

* Sprite, regular or diet 0

* SoBe Essential 48

* Ben & Jerry’s Coffee Heath Bar Crunch 84

* Hershey’s Chocolate Bar (1.55 oz) 9

* Hershey’s Kisses (9 pieces) 9

* Excedrin (Extra Strength, 2 tablets) 130

© American Institute for Preventive Medicine

January 23, 2026
Easy Food Swaps For A Healthier You

HEALTHY EATING

What if you could be healthier without making a bunch of drastic changes? No extreme dieting or starving, but just taking some small steps to improve your food choices. It is possible if you know which foods to eat more of, and which ones to scale back on. The American Heart Association recommends a few simple switches that can add up to better overall health:

* Don’t cook with butter, lard, or shortening. Use vegetable oils that are high in unsaturated fats. Great choices include olive, canola, walnut, and safflower oils.

* When purchasing canned soups or vegetables, look for lower-sodium or “no salt added” varieties. Choose frozen vegetables without added salt or sauces.

* Avoid foods with added sugar, such as canned fruits with syrup. Choose canned fruits with no sugar added and/or packed in 100 percent fruit juice.

* Use nonstick cooking spray instead of shortening for recipes that call for “greased” cookware.

* When buying bread or crackers, look for those labeled “whole grain” or “whole wheat.” These choices contain more fiber and nutrients than refined grains.

* Cut back on red meat by using ground turkey or chicken in place of ground beef in recipes. Turkey tacos, meatballs, or chili can be just as tasty and many people can’t tell the difference.

These simple tips can help you cut back on saturated fat, excess sugar and sodium. This adds up to great health benefits without having to change your eating habits entirely.

© American Institute for Preventive Medicine

January 23, 2026
Easy Ways To Cut Back On Sugar

HEALTHY EATING

Lowering your sugar intake doesn’t have to be a struggle. Here are some tips:

* Keep your favorite fresh fruits ready-to-eat in the fridge or at work. Reach for these when you have a sugar craving.

* Get candy and sweet treats out of the house. Avoid vending machines at work. Out of sight, out of mind.

* Be selective about treats. Allow yourself a slice of grandma’s pumpkin pie if you really want it. Just make it a small piece and an occasional treat, not an everyday habit.

* Drink water with lemon instead of soda, sports drinks, or juice. Or, make your own fruit water by putting your favorite fresh or frozen fruits in a large bottle, and fill the rest with ice water.

* Make a gradual change. Don’t try to cut out all sugar at once. Instead, try cutting a little here, and a little there, to get used to less of it.

* Decrease the sugar in recipes. When cooking or baking, try using about half the sugar you normally would. You may not notice a difference in taste.

© American Institute for Preventive Medicine

January 23, 2026
Eat Less Without Being Hungry

HEALTHY EATING

If you’re trying to lose weight, you may already know that you need to cut calories. If you consume more calories than your body needs, it stores those extra calories as fat. To lose weight, you actually have to eat fewer calories than your body needs.

But cutting calories isn’t always easy. Many people don’t stick with diets because of one main reason: hunger. The body’s hunger signals are nearly impossible to ignore. Your stomach growls, you feel tired, and you can’t concentrate. Over time, your hunger becomes harder to fight, and you may give up on your diet or overeat.

It doesn’t have to be this way. You can eat enough food to stay satisfied while still cutting calories. Experts say it’s the amount and types of food you eat, not the number of calories that fills you up. The key is to choose “low-energy-dense foods,” or foods low in calories that can still satisfy your hunger, according to the CDC. In general, these types of foods have lots of water content, high fiber, and/or very little fat.

Some of the best low-energy-dense foods include:

* Fresh fruits and vegetables

* Beans and legumes

* Low-fat or fat-free dairy foods

* Broth-based soups (not cream-based ones)

* Whole grains (look for whole grains and fiber on the food label)

Think about a side-by-side comparison of low- versus high-energy-dense foods. One cup of french fries has 168 calories. But, one cup of salad with a tablespoon of low-calorie dressing has only 30 calories. You’ve just eaten the same amount of food, and slashed your calorie intake by more than 80 percent.

It’s also a good idea to keep track of what you eat each day, so you have a clear picture of how many calories you’re consuming. The ChooseMyPlate website atwww.choosemyplate.govhas resources to help you focus on eating the right foods and making gradual, realistic changes to your diet for better health. No crash diets or hunger pangs are needed!

© American Institute for Preventive Medicine

January 23, 2026
How Sweet It Is

HEALTHY EATING

Is sugar really bad for us? How about artificial or low-calorie sweeteners?

Our bodies need one type of sugar, called glucose, to survive. “Glucose is the number one food for the brain, and it’s an extremely important source of fuel throughout the body,” said Dr. Kristina Rother, pediatrician with the National Institute on Health and expert on sweeteners.

But there’s no need to add glucose to your diet, because your body can make the glucose it needs by breaking down food molecules like carbohydrates, proteins, and fats. Some sugars are found naturally in foods such as fruits, vegetables, and milk.

Much of the sugar we eat isn’t found naturally in food but is added during processing or preparation.

Although sugar itself isn’t bad, said Dr. Rother, “Sugar has a bad reputation that’s mostly deserved because we consume too much of it. It’s now in just about every food we eat.”

You can cut down on added sugars. NIH in Health offers these suggestions:

* Choose water, fat-free milk, or unsweetened tea or coffee instead of sodas, sports drinks, energy drinks, and fruit drinks.

* Reduce sugar in recipes. If a recipe says 1 cup, use 2/3 cup.

* To enhance flavor, add vanilla, cinnamon, or nutmeg.

* Eat fresh, canned, frozen, and dried fruits without added sugar. Choose fruits canned in their own juice rather than in syrup.

* Use fruits to top foods like cereal and pancakes rather than sugars, syrups, or other sweet toppings.

* Read the ingredients list to pick food with little or no added sugar.

© American Institute for Preventive Medicine

January 23, 2026
No Yoke?

HEALTHY EATING

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

January 23, 2026