HealthyLife Articles

Tag: snacks

Go Nuts For A Healthy Heart

HEALTHY EATING

Nuts often get a reputation as being unhealthy. We add them to cookies and ice cream. People eat them by the handful at parties. But do nuts deserve a bad rap?

Concerns about calories

For years, many people avoided nuts because they are high in calories and fat. However, newer research finds that nuts can be an important part of a healthy diet. They contain many nutrients needed for body functions.

The key is to eat nuts in moderation. This means you may need to eat smaller portions. Then, you can avoid eating too many calories from nuts.

Look at the serving size on a package of nuts to get an idea of how much to eat. One serving may be quite small (2-4 tablespoons).

Some Fats are Healthy

Yes, most nuts are high in total fat. But these fats found in nuts actually promote good health! Most are high in healthy monounsaturated or polyunsaturated fats.

Monounsaturated and polyunsaturated fats can help lower bad cholesterol, which can lower the risk of heart disease and stroke. The American Heart Association recommends people eat more of these fats from healthy sources like nuts and seeds.

Protein packed

Nuts are a good source of plant-based protein. Protein is an essential nutrient that the body needs for building muscle, repairing tissues and making hormones.

It takes longer for the body to digest proteins than carbohydrates. That’s why eating some protein could help you feel less hungry than if you ate only carbohydrates, like crackers or bread.

The Dietary Guidelines for Americans recommend that people eat healthy sources of protein, like those that come from nuts and seeds, and plant foods.

Which types to eat

Of course, there are many different kinds of nuts. Each type tastes different and may contain a variety of nutrients. As long as you’re not coating nuts with sugar and salt, any type can be healthy.

Take a look at your favorite nut’s nutrition facts and go from there. For instance, macadamia nuts are one of the highest in calories and fat per ounce. But take those calories into account, and eat them instead of chips or cookies.

Replace unhealthy, processed foods with nuts. You’ll get more nutrients and might even feel more full.

Sources: Academy of Nutrition and Dietetics, National Institutes of Health, U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Kid-Friendly, Healthy Snacks

HEALTHY EATING

A simple way to encourage your kids to eat healthy is to have healthy foods on hand and easily available to them.

* Put fruits and vegetables within reach on the counter or in the refrigerator.

* Save cookies and sweets as occasional treats, not everyday snacks.

* Avoid buying chips, crackers and other high-calorie, high-sugar packed foods. Or buy less of them and keep them in a less convenient location. Out of sight, out of mind.

* Purchase easy but healthy “packaged” snacks like no sugar added fruit cups, raisin packs, cheese sticks, Greek yogurt and popcorn (choose “light” popcorn without too much added butter or salt).

Popcorn treats

Ingredients

2 tablespoons soft margarine or butter (melted)

5 cups popped popcorn

3/4 cup raisins

1 cup shredded wheat cereal (bite-size)

1 tablespoon sugar (brown or white)

1 1/4 teaspoons cinnamon

Directions

1. Pop popcorn. You can use microwave or stovetop, but choose one without added butter, sugar or salt.

2. Mix popped corn, raisins, and cereal in a large bowl.

3. Mix sugar and cinnamon in small dish.

4. Drizzle melted margarine or butter over mixture.

5. Add sugar and cinnamon mixture.

6. Shake or stir until all ingredients are evenly distributed.

Nutrition per serving: Servings 4. Calories 265; Total Fat 10 g; Saturated Fat 2 g; Sodium 118 mg; Total Carbohydrate 46 g; Dietary Fiber 5 g; Protein 4 g

Source: USDA ChooseMyPlate

© American Institute for Preventive Medicine

January 23, 2026
Stay Healthy At Work

WORK LIFE

When work is busy, it can be easy to lose track of your health goals.

Don’t assume you have no time to pack healthy snacks or that it’s too expensive. If you use some of the shortcuts below instead of buying something while you’re at work, you’ll likely save yourself time and money. And, these nutritious options won’t leave you feeling sluggish by 4 p.m.

Time-saving, healthy ideas include:

* Canned fruit (in juice, not syrup) with Greek yogurt

* Mini microwave packs of frozen vegetables

* Dried fruit and nuts – make your own healthy trail mix

* Pre-chopped fruits, vegetables and salad

Did you know?

Frozen and canned fruits and vegetables have the same nutrients as fresh. In some cases, they may be even more nutritious because they are canned or frozen soon after harvest.

Source: Produce for Better Health Foundation

Drinks matter too.

Do you reach for coffee throughout the day? Consider cutting back and replacing it with water. You could reap numerous benefits of reduced caffeine intake, including:

* Better sleep. Caffeine can take several hours to leave your body completely. This means that afternoon cup could be keeping you awake many hours later.

* Reduced stress. You’re sleeping better – and better sleep helps you cope with stress.

* More energy. Hydrating with water can fight fatigue.

* Less anxiety. Caffeine can trigger anxiety – or make it worse – in some people.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Intermittent Fasting

HEALTHY EATING

If you have a health condition, talk to a doctor before trying any diet.

Intermittent fasting isn’t safe for everyone. People who have diabetes could have dangerous blood sugar crashes if they go too long without eating. If you take medications, the timing of your meals may be important, too.

Focus on healthy foods

Intermittent fasting plans focus on when you eat, not what you eat. But, this doesn’t mean you should eat lots of junk food when you’re following this diet approach.

Sugary, processed foods will likely make you feel even more hungry not long after you eat them. Also, they won’t give you the nutrients your body needs.

To help you feel full and cut calories, focus on plenty of high fiber, vegetables, fruits, whole grains, and lean protein.

Stay hydrated

Hydration is very important when you’re fasting. Make sure you drink plenty of water. Some people may need electrolyte drinks. Ask your doctor about why these types of fluids may be recommended.

Dehydration can make you more hungry and is not healthy for you. Severe dehydration is life-threatening. Make sure you have water with you at all times and drink plenty of other fluids. Avoid caffeinated drinks like coffee, because they can make you jittery and could make dehydration worse.

Start small

Fasting can be difficult when you’re not used to it. Think about a healthy way you could do a mini fast each day. For instance, start by not eating anything after dinner each night. You might fast from 7 p.m. to 6 a.m.

This is a way to allow your digestive system to rest and to burn some extra calories at night. When we don’t eat for several hours, the fat cells can get rid of some of their stored energy. Plus, because you’re not snacking after dinner, you’ll probably cut some calories from your daily intake.

If this method works for you, try making the fast a little longer. Work your way up to the 8-hour window, or whatever timeframe works best for you.

© American Institute for Preventive Medicine

January 23, 2026
Healthier Super Bowl Snacks

HEALTHY EATING

On Super Bowl Sunday, people across the country will gather at homes, restaurants, and bars to watch the big game and enjoy game-day food. Sadly, traditional football fare tends to be high in fat and calories and low in nutrition. The Calorie Control Council says many Super Bowl fans will consume 2,000 calories or more during the game. That’s about a full day’s worth of calories in just a few hours.

So how can you enjoy the game without the unhealthy side effects? Here are a few tips to help:

* Keep a zero-calorie drink like water in your hand, and sip on it throughout the day instead of snacking on food.

* Keep your distance from the kitchen or wherever the food is sitting out. If it’s out of sight, you’ll be less likely to mindlessly reach for snacks when you’re not hungry.

* If fresh fruit and veggies are available, fill your plate with those. This leaves little room for other choices.

Be mindful of how much you’re eating, and stick to only a small serving of the high-calorie foods. If you’re cooking, take the opportunity to prepare a variety of healthy but fun choices for your guests.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Eating Tips

Children’s Health

* Make half your grains whole. Choose whole-grain food, like whole-wheat bread, oatmeal, and brown rice more often.

* Vary your veggies. Go dark green and orange with your vegetables. Eat spinach, broccoli, carrots and sweet potatoes.

* Focus on fruits. Eat them at meals. Eat them at snack times, too. Choose fresh, frozen, canned or dried fruits. Go easy on fruit juices.

* Go lean with protein. Eat lean or low-fat meat, chicken, turkey, and fish. Also, choose dry beans and peas more often. Add chick peas, nuts, or seeds to a salad. Add pinto beans to a burrito. Add kidney and/or other beans to soup.

* Get calcium-rich foods. Have low-fat and fat-free milks, yogurts, and cheeses. If you have soy milks and yogurts, choose ones with calcium. Have broccoli, kale and collard greens. Calcium helps to build strong bones.

* Change your oil. Get yours from fish, nuts, and liquid oils, like canola, corn, olive, and soybean. Avoid foods with trans fat. Read food labels.

* Don’t sugarcoat it. Choose foods and beverages that do not list sugar, corn syrup and other sugars as one of the first ingredients. Added sugars give calories, but have few, if any, nutrients.

© American Institute for Preventive Medicine

January 23, 2026
How To Use Food To Boost Your Energy

HEALTHY EATING

Do you hit an afternoon slump every day? Are you feeling drained despite getting enough sleep? Take a look at your food.

In general, healthy foods like fruits, vegetables and whole grains will keep your energy levels higher than processed or junk foods. But there are some ways you can use those good foods to boost your energy even more:

*Eat enough calories.Very strict diets can zap your energy if you’re not eating enough. Healthy weight loss should not exceed one to two pounds per week. If you’re losing much more than that, you may feel tired and could be skipping important nutrients. Women should eat at least 1,200 calories and men should eat at least 1,500 calories per day.

*Avoid candy and sugary treats.These foods may give you a quick boost of energy, but your body will quickly process the sugar. Then, you’ll feel more tired than before.

*Eat between meals.Many people find they need small snacks throughout the day to keep their energy up. Keep the snacks small and light, such as a small serving of nuts or fruit.

*Drink water.Even mild dehydration can make you tired. Aim for eight glasses of water per day. You may need more if you’re exercising or sweating.

*Don’t overeat during meals.Do you ever feel like taking a nap after a big lunch? Avoid this by eating a moderate sized meal, and stopping when you start to feel full.

*Don’t rely on “energy bars.”Many of these bars contain as much sugar as a dessert, as well as processed ingredients. Instead, opt for food with protein, healthy fats and whole grains to keep you satisfied.

Source: Harvard Medical School and Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Sticky Snacks Spell Trouble

Dental & Mouth Concerns

Sticky, chewy foods-like cough drops, hard candies, and sugary pastries-cling to the surface of your teeth, where they mix with bacteria in the mouth and produce acids that gradually wear away tooth enamel. Granola bars, many dried fruits, and foods or cereals sweetened with honey, corn syrup, or molasses are particularly troublesome. But starchy foods like bread, crackers, potato chips, or pretzels-which are turned into sugar by saliva-can also be a problem. To minimize this difficulty:

* If you eat fruit and other foods high in sugars, eat them with meals. Finish a meal with foods that help buffer acid formation.

* Don’t eat sweets, fruit, or starchy foods before bedtime. Saliva production slows down overnight, enabling cavity-causing bacteria to feed on food particles more easily. Brushing your teeth doesn’t effectively prevent the problem.

* Avoid sugar-sweetened gum and beverages. Chew a sugar-free gum instead, especially one with the artificial sweetener xylitol.

© American Institute for Preventive Medicine

January 23, 2026
Top 10 Fruit Snacks For Kids

HEALTHY EATING

Forget cookies. Fruit is now the number-one snack item parents give to children under the age of 6. That’s because leading researchers believe that parents are taking childhood nutrition more seriously.

The Produce for Better Health Foundation suggests these top 10 fruit snacks for kids:

* Popsicles (freeze fruit juice to make your own)

* Fruit sandwiches (slices of apples or pears and low-fat cheese)

* Peanut butter and fresh fruit

* Fresh fruit dipped in low-fat yogurt

* Fruit smoothies

* Canned fruit or single-serve fruit cups

* Applesauce as a dip for fresh fruit slices

* Dried fruit packs such as raisins

* Fresh fruit dipped in poppyseed dressing

* Frozen fruit chunks such as bananas and grapes

© American Institute for Preventive Medicine

January 23, 2026
Build Support At Work

Healthylife® Weigh

Part 4

* Find out about your company’s wellness program.

– Participate in challenges, such as a step contest, offered through your wellness program. There may be rewards for participation or winning the challenge.

– Join the wellness committee and participate in surveys that give you a chance to share your opinion. Let your company know what policies will help you be healthy. Your employer wants you to be healthy, as this helps their health care costs and helps you be productive at work.

– Volunteer to be a wellness champion. Sharing your journey with others may help give your goals a bigger purpose.

* Organize walk times with coworkers at work. If you can, spend part of your lunch break going for a walk around the building or outside.

* If you are going out to eat with coworkers, suggest you go somewhere that offers healthy options.

* Celebrations at work should include healthy options and limit unhealthy options. Encourage the person who organizes these events to make healthier options available.

* Split meal prep with a coworker. Bring a healthy lunch or snack to share for the first half of the week. For the second half of the week, your coworker brings a healthy lunch or snack to share.

© American Institute for Preventive Medicine

January 23, 2026