HealthyLife Articles

Tag: vegetables

The Mighty Cruciferous

HEALTHY EATING

Cruciferous vegetables are among the most well-studied, cancer-fighting foods. This incredible group of vegetables is packed with nutrients that support good health and may prevent cancer growth.

Cruciferous vegetables

The name “cruciferous” comes from the cross-like shape (crucifer) of the four-petaled flowers these plants produce. They include:

* Broccoli

* Cauliflower

* Cabbage

* Brussel sprouts

* Kale

* Collard greens

* Bok choy

Key nutrients

Cruciferous vegetables are nutrient-dense, meaning they provide lots of nutrition in a low amount of calories. Some of their most important nutrients include:

* Vitamins C, E, and K

* Folate

* Carotenoids

* Fiber

* Potassium

* Selenium

* Glucosinolates, which are sulfur-containing compounds that are central to their cancer-fighting benefits.

Cancer-fighting benefits

While more research is needed, cruciferous vegetables may provide these benefits:

* Protect cellular DNA from damage

* Neutralize carcinogens

* Have anti-inflammatory effects

* Inhibit tumor blood vessel formation and metastasis

* Induce tumor cell death

© American Institute for Preventive Medicine

January 23, 2026
Healthy Eating 3

HEALTHY EATING

Bring on the barley

Recipe: Add barley to your diet

Recipe: Garden barely soup

© American Institute for Preventive Medicine

January 23, 2026
Healthy Eating 4

Nutrition

Choose foods that help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Medicines have a big impact on improving blood cholesterol (lipid) levels. Follow your doctor’s advice for taking medications.

Action Step:Take a walk at least 30 minutes a day, five days a week. Lose weight. Weight loss and moderate physical activity raise HDL (good) cholesterol.

© American Institute for Preventive Medicine

January 23, 2026
Keep Produce At Its Peak

Nutrition

Produce-fresh fruits and vegetables-is a gold mine of nutrients, usually with a price to match. To get the most nutrition for the “lettuce” you fork over for fresh produce, follow these suggestions.

* Select fruits and vegetables that look crisp or feel firm.

* When buying citrus fruits and pineapple, choose fruits that feel heavy for their size.

* Don’t buy produce that’s soft or bruised.

* Don’t buy more than you can use within a few days. If not used within a few days, store it under refrigeration. Most kinds of produce kept at room temperature ripens-or spoils-more rapidly. That’s fine if you’re eager to eat an avocado or banana, but not so great if you want to be able to use every last orange or lemon in the bag.

* Don’t soak produce in water-nutrients will leach out.

* Pat produce dry after washing, to prolong freshness.

* Don’t cut vitamin C rich fruits or vegetables, like strawberries and peppers, until just prior to eating. Exposure to the air destroys vitamin C.

© American Institute for Preventive Medicine

January 23, 2026
One More Veggie A Day

Nutrition

Focus on ways to add just one more serving of vegetables each day.

*Microwave for faster cooking:Steam fresh or frozen green beans, broccoli or bok choy for a quick and easy side dish.

*Cut up and package for later:Use veggies like cauliflower and bell peppers in a stir-fry, casserole or as a snack.

*Frozen – just as nutritious as fresh:Good buys include frozen peas, corn and green beans.

*Enjoy vegetable soups:Look on the package for reduced-sodium or low-sodium. If you have time, make and freeze a large batch of soup with lots of added vegetables.

© American Institute for Preventive Medicine

January 23, 2026
Reach For A Rainbow Of Fruits & Veggies

Nutrition

Pick, buy, and eat nature’s healthy foods.

Fruits and veggies contain essential vitamins, minerals, antioxidants, and fiber that may help protect you from chronic health problems, including stroke, certain cancers, and heart diseases. Health experts agree that half your daily intake of food should be fruits and veggies. Sadly, studies show that most people don’t eat enough colorful foods from nature.

Put some color into your meals and snacks.

Fruits and veggies are nature’s art, but their real beauty comes from what’s inside. The more colorful the foods on your plate, the more beneficial nutrients you will receive. For example:

* Lentils, artichokes, and chick peas are high in fiber.

* Spinach and asparagus have folate, a B vitamin.

* Sweet potatoes, pumpkin, and carrots are rich with Vitamin A.

* Strawberries, oranges and tomatoes are high in Vitamin C.

* Potatoes, bananas, prunes, dried peaches, and apricots are high in potassium.

Grab and go tips:

* Keep a bowl of fresh fruits on the counter.

* Keep cut and ready-to-eat veggies front and center in the fridge. Examples are avocados, bell peppers, broccoli, carrots, cauliflower, celery, cucumbers, and grape or cherry tomatoes.

* Buy fresh fruits in season.

* Stock fruits that are dried, frozen, and canned (in water or 100% fruit juice).

* Choose packaged fruits without added sugars.

* Include a tangerine, banana or grapes with lunch.

* Add cut-up fruit to tossed salads.

* Keep packages of dried fruit in your desk drawer – pineapple, bananas, cherries, figs, dates, cranberries, blueberries, raisins, etc.

* Stock the freezer with frozen juice bars (100% juice).

* Experiment with different textures, such as crunchy apples, creamy bananas, and juicy oranges.

Action Step

Under clean, running water, gently rub fruits to remove dirt, bacteria and chemicals. Produce with nooks and crannies – broccoli, cauliflower, and lettuce – should be soaked for 1 to 2 minutes in clean water.

© American Institute for Preventive Medicine

January 23, 2026
Fill Your Grill, But Keep It Healthy

HEALTHY EATING

Many people like to use their grill or barbecue during the summer months. While grilling can create delicious meals, it’s important to know how to avoid grilling meats the wrong way, which can increase cancer-causing substances in the food.

Substances known as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can be found in meat that is cooked at high temperatures. These substances have been shown to cause cancer in laboratory animals. But the levels used in the animal studies were very high. Experts cannot say for sure how much of these substances would cause cancer in people.

PAHs and HCAs can be found in meat that has been grilled, especially if it’s charred or blackened. Meat that is smoked may also contain these chemicals.

To lower these substances in grilled food, you can:

* Avoid burning or charring the food when grilling.

* Turn meat frequently when grilling to avoid burnt or very hot areas.

* Don’t let the flames touch the meat directly.

* Marinade the meat first.

* Wrap meat in foil before placing it on the grill.

* Trim excess fat off of meat to avoid charring.

* Cut it up. Smaller pieces of meat will cook faster throughout. Try skewers or small pieces mixed in foil packets with vegetables.

Beyond meat

Vegetables and fruits can be delicious on the grill and they don’t have the risk of PAHs or HCAs. This doesn’t mean that meat-lovers have to avoid their favorite foods. Instead, have a portion of meat about the size of a deck of cards. Then fill the rest of your plate with vegetables. Red peppers, tomatoes, pineapple, peaches and asparagus are just a few of the vegetarian options that are both delicious and nutritious on the grill.

Sources: American Institute for Cancer Research, National Cancer Institute

© American Institute for Preventive Medicine

January 23, 2026
Healthy Eating 2

HEALTHY EATING

Make Your Food Sustainable

Diet & Fertility

The Truth About Fast Food

Recipe: Baked Chicken Nuggets

Recipe: One Pot Broccoli Skillet

Plant-Forward Eating

What’s a Flexitarian Diet?

Meet Your Protein Needs

“Fast” Food at Home

Cancer-Fighting Foods

Enjoying Winter Squash

Vegan Diet: Myths & Facts

Recipe: Orange Honeyed Winter Squash

Quick & Easy Grain Bowls

The Mighty Cruciferous

Bone Broth: Worth the Hype?

Low Carb: Healthy or Just a Trend?

Easy Food Swaps for a Healthy Heart

Cracking the Benefits of Eggs

Magnificent Magnesium

Foods with Magnesium

Recipe: Brown Rice Pilaf

Mediterranean Diet: Should You Try It?

What is the Intermittent Fasting Diet?

Tips for Intermittent Fasting

Fill Your Grill, but Keep It Healthy

Get Grilled on Safety Tips

Digging into Detox Diets

Give Swiss Chard a Try

The Skinny on Processed Foods

Get More of These 4

Mood and Food: The Close Link

Pasta with Chickpeas, Tomato & Spinach

Mood-Boosting Foods

Enjoy Thanksgiving without Weight Gain

Creamy Squash Soup with Shredded Apples

Eat Soup to Satisfy

Busting Diet Myths

Brussels Sprouts: A Veggie Powerhouse

Brussels Sprouts, Potatoes & Chicken

Fun Facts about Cruciferous Vegetables

Go Nuts for a Healthy Heart

Nuts & Allergies

Can Food Prevent Cancer?

Choosing Low-Mercury Fish

Recipe: Asian-Style Steamed Salmon

Omega-3 has Mega Benefits

Make Your Picnic Fun & Safe

Recipe: Avocado and Corn Salsa

Popcorn: A Healthy Corn Option

Corn on the Cob: A Summertime Staple

Matcha Tea: A Healthy Trend?

Tea Time: Is Tea Good for You?

Does Tea Make You Healthier?

Recipe: Avocado-Green Tea Popsicle

Slow Cooker Tips for Busy Days

Healthy Weight, Healthy Kids

Kid-Friendly Healthy Snacks

Quick Facts About Sodium

Is Sea Salt Better than Regular Salt?

Should You “Wash” Your Food?

Cranberries a Healthy Holiday Dish

Simple Steps for a Safe Thanksgiving Turkey

Diet Changes: Simple and Doable

Recipe: Winter Crisp

Signs of a Fad Diet

Setting Doable Goals for a Healthy Diet

Make a Healthy, Filling Snack with Hummus

Mindful Eating, Can Boost Your Health

Recipe: Slow Cooker Harvest Beef Stew

What to Know About Moldy Food

Potassium: Why You Need It

Potatoes: Diet Friend or Foe?

Recipe: Savory Potato Salad

Clean Cut: Cutting Board Safety

The Health Benefits of Olive Oil

TV & Healthy Eating Don’t Mix

Eat Your Vitamins for Good Health

Recipe: 2-Step Chicken

Pick Healthy Proteins

Curry: A Powerhouse Spice

Recipe: Chicken-Curry

Turmeric

Farmers Market: Fresh Produce & More

Recipe: Salsa

Eating to Enhance Gut Health

Vegetarian Alternatives to Turkey

Escape the Holiday Carbohydrate Trap

Recipe: Sweet Potato Cheesecake

Pros and Cons of Beef

Do Detox Diets Work?

3 Steps to Cleaner Eating

Recipe: Green Smoothie

Recipe: Banana Walnut Oatmeal

Cholesterol: To Eat or Not To Eat?

Organic Food & The Dirty Dozen™

Eat Your Greens

© American Institute for Preventive Medicine

January 23, 2026
Plant-Forward Eating

HEALTHY EATING

A plant-forward style of eating is one that features plant foods as the star of most meals. Animal foods such as meat and dairy may be included but are not the main focus. There are many ways to be plant-forward and improve the health of your diet.

How it works

Plant-forward eating is less of a diet prescription and more of a healthy food mindset.

Each meal begins with the question: “what plants can I add to my plate?” Animal products should be a secondary consideration and eaten in small amounts.

A plant-forward diet focuses on:

* Whole grains such as brown rice, quinoa, amaranth, bulger, whole wheat, millet, and oatmeal

* Plant proteins such as nuts, nut butter, seeds, soy, beans, peas, and lentils

* A variety of vegetables of every color

* Whole fruits

* Quality plant fats such as olive oil, avocados, canola oil, and nuts

Benefits

Plant-forward eating has many benefits to physical health. Diets high in plant foods are linked to improved health and a lower risk of disease. Eating less meat reduces your risk of:

* Obesity

* Heart disease

* Stroke

* Type 2 diabetes

* High blood pressure

* High blood lipids

* Certain cancers

In addition, a plant-focused diet benefits the environment. Fewer animal products may translate to lower greenhouse gas emissions and more responsible land, energy, and water usage.

Getting started

Gradual change over time is the best way to create healthy habits. It also helps to get family members on board with “plant forward.” Here’s how to get started:

* Take it one meal at a time. Start with just breakfast or lunch being meat-free.

* Find a few simple, meatless recipes to try. Look for those big on flavor.

* Add more of the plant foods you already love to your plate and shopping cart. Gradually branch out for more variety.

* Swap out the meat in a recipe for a plant protein like beans or tofu.

* Aim to make three-fourths of your plate plant foods.

* Reduce your meat portions by half.

© American Institute for Preventive Medicine

January 23, 2026
A Diet For Lifetime Health

Mature Health: Over Age 50

Studies show that some older adults are deficient in vitamins B6, B12, and folate (a B vitamin). To guard against vitamin deficiencies, plan a diet that includes food sources of these nutrients.

* Lean meats, chicken, organ meats and fish, are high in B6.

* Milk, eggs, and lean meats are excellent sources of B12.

* Asparagus, brussels sprouts, and almost all green, leafy vegetables are high in folate. Other sources are cantaloupe, orange juice, and fortified grain products.

* Citrus fruits, tomatoes, cantaloupe, strawberries, green pepper, and broccoli are rich in vitamin C.

It is also important to get adequate protein and calcium daily. Low-fat dairy products are rich sources of calcium. Two servings a day of 2 to 3 ounces of meat, chicken, or fish provide the protein you need. Other sources of protein include cooked dried beans, peanut butter, milk, and eggs.

© American Institute for Preventive Medicine

January 23, 2026