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Tip of the Day

For National Nutrition Month 
 

1. Cold Weather Nutrition Tips - Casseroles, stews and soups: These are all good ways in cool weather to sneak more nutrition into your eating plan.  Dried beans and peas like navy, kidney, black or split provide fiber, protein, iron, folic acid, calcium, magnesium, potassium, carbohydrates and other B vitamins. In addition, dried beans and peas are low in fat and are cholesterol-free.

Cooking dried beans requires some preparation. Soak beans overnight, drain and add fresh water, then cook for two to three hours or until tender. Add rice or pasta, vegetables and lean meat for increased flavor and nutrition. If you use canned beans in soup, add less salt.   You can also experiment with different spices to change the character of your entrée. 

2. A Hundred Measly Calories - Did you know if you consume 100 fewer calories per day you could lose 10 pounds in a year? If you burn another 100 calories every day through exercise, you could lose up to 20 pounds per year.

Here are some easy ways to cut 100 calories per day:

• Put mustard instead of mayo on a sandwich.
• Try a “light” or fat-free salad dressing instead of regular.
• Substitute Canadian bacon for regular bacon.
• Eat fresh fruit instead of juice or dried fruit.
• Order thin crust pizza instead of pan pizza.
• Order your coffee “skinny” — with skim milk instead of cream.
• Use a smaller bowl for your morning cereal.
• Drink club soda with lime instead of regular soda.

Burn 100 more calories with these ideas:

• Set your alarm 15 minutes earlier and go out for a morning walk.
• Stand up and walk around while on the phone at work.
• Take your kids out for a bike ride after dinner.
• Join a tennis league and play several times each week.
• Go for a 15-minute walk on your lunch break.
• Get off the subway or bus a stop earlier and walk the extra distance.

 

3. A Juicy Story – And a Nutritious One - When you’re thirsty, a refreshing, fruity beverage often hits the spot. Drink 100 percent juice for the greatest nutritional benefit.

Good examples include pink grapefruit juice and orange juice. Choosing juice for nutrition means reading the label. Check to be sure that the product is 100 percent juice. Read the ingredient list carefully to make sure that juice is one of the first ingredients.

As with most fruits and vegetables, the more colorful the juice, the more nutrients it contains, that may help protect against some cancers, heart disease and other chronic health conditions.

As more and more juices are fortified with calcium, you can double your benefit. But, since juices lack fiber, try to keep your intake to one serving daily. 

4. A New Twist on an Old Saying - Beans, beans, the magical fruit! The more you eat, the more you … may reduce your cholesterol.

It may not be as catchy as the popular children’s rhyme, but beans (which are actually vegetables) may indeed be magical for your health. Rich in protein, calcium, phosphorus, folate and iron, popular dried beans include black beans, chickpeas, kidney beans, pink beans and pinto beans.

The 2005 U.S. Dietary Guidelines for Americans recommend eating 3 cups of dried beans per week to reduce your risk of heart disease by up to 16 percent. Most Americans eat about a third of this amount. Recent research shows eating one-half cup of pinto beans daily can reduce serum cholesterol by 8 percent.  Full of complex carbohydrates yet fat-free, beans can play a role in weight management by making you feel full without a lot of calories.  Beans are a great source of insoluble and soluble fiber, with 6 to 8 grams in a half-cup. They promote a healthy digestive tract, may reduce your risk of some types of cancer and can help control diabetes and maintain healthy blood glucose levels. 

5. A Nutty Addition to a Healthy Diet - Enjoying a handful of nuts is a pleasure for most people. But the thought of fat in nuts may keep some from savoring that pleasure.  Nuts are high in fat, but the fat in most nuts is healthy, monounsaturated fat, which can help lower blood cholesterol. Good sources of monounsaturated fats include peanuts, pecans, walnuts and almonds.

In addition, research studies have shown that many different nuts are helpful in reducing the risk of cancer and elevated blood pressure.  Nuts also provide protein, carbohydrates and a wide variety of vitamins and minerals.  But wait, there's more. New research shows that eating plans that include nuts are more satisfying, leading people to eat less and control their weight. So enjoy nuts in your eating plan.  The key is watching your serving sizes. 

6. A Pomegranate How-To - Pomegranates and pomegranate juices are flying off the store shelves these days. Touted for their antioxidant benefits, pomegranates are considered a new superfood.  What is the best way to eat this fruit?  Pomegranates can be eaten as is, used as a garnish on sweet and savory dishes like yogurt or couscous or pressed like oranges to extract the juice.  They’re rich in potassium and contain vitamin C.  Cut a pomegranate in half and pry out the pulp-encased seeds, removing any of the light-colored membrane that may be stuck to them. Seeds can stain clothes and skin, so remove seeds under water.  

7. A Role for Iron in Building Strong Bones? - When you think of ways to build strong and healthy bones, most people immediately mention calcium. However, new research indicates that iron might also make a difference in your bone health.

A recent study at the University of Arizona and University of Arkansas found that postmenopausal women who consumed at least 18 milligrams of iron a day had the greatest bone mineral density levels.  The role of iron in bone density may be linked to its role in the production of collagen, a key component of our bones. Good sources of dietary iron include beef, poultry, fish and beans.  Researchers also found that iron’s benefits may be tied to calcium consumption in the range of 800 to 1,200 milligrams per day. It appears that a balanced intake of iron and calcium has the best benefit in terms of bone health.  Iron and calcium are among other important nutrients for healthy bones so be sure to include a variety of foods from the Food Guide Pyramid every day.  

8. A Simple 100 Calories a Day Can Be the Difference in Weight Management verses Gain or Loss - A simple 100 calories a day can be the difference in weight maintenance versus gain or loss  When you think about weight gain, you probably think overeating to excess or failing to get any activity. The reality is a simple 100 calories a day can make the difference in weight gain or loss.  According to the University of California Wellness Letter, the average American gains about two pounds a year. Since every pound of body weight equals 3500 calories, two pounds translates into an extra 19 calories a day. Nineteen calories is easy to surpass so if you look at the overweight incidence it’s feasible to think in terms of 100 extra calories on a daily basis.  Making a change in your intake that equals 100 calories is very simple, try:

• Water - packed tuna instead of oil - packed
• One cup of whole grain cereal instead of two
• Tomato slices, lettuces leaves and pepper strips on a sandwich instead of mayo
• Two cups of skim milk per day instead of two cups of whole milk
• A cup of low – fat, sugar free yogurt, instead of a doughnut
• A cup of water flavored with a lemon instead of a soft drink

In addition to making small changes in food choices, increase activity by walking fifteen minutes a day or climb stairs instead of taking the elevator or other options 

9. A Spoonful of Sugar – Although the new Dietary Guidelines for Americans don’t set a specific cap on sugar, if you consume foods in the proportions recommended for your particular calories level, it’s tough to take in too much sugar.  Nevertheless, it’s a good idea to try to limit portions, especially when you consume sugary foods such as candy, non-diet soda, juices that aren’t 100% fruit juice, cakes, cookies, jams and jellies, to name a few.

The Dietary Reference Intake Reports of the National Academy of Sciences Food and Nutrition boards currently suggests that not more than 25% of your total calories should come from added sugars.  Following a dietary pattern consistent with the Dietary Guidelines will help you achieve optimal health and will inevitably limit your consumption of sugar and other  low-nutrient foods. 

10. A Vegetarian Food Label Doesn’t Mean Low Fat – Food labeled “vegetarian” on its package or on a restaurant menu may not contain meat, but that doesn’t necessarily mean that it’s low in fat.  In fact, some vegetarian foods can be high in fat, including textured soy patties, soy hot dogs, soy cheese, refried beans and snack bars.  Even tofu may have more fat than you might think: 40 ounces has about 95 calories and 6 fat grams, mostly from polyunsaturated fats.

Even those practicing the healthy vegetarian lifestyle should be aware to read the Nutrition Facts panel on the food labels to compare the calories and the nutrients in foods.  A Registered Dietitian can help you with a vegetarian food plan that is also low in fat. 

11. A Vegetarian Lifestyle – Can vegetarian eating supply your body with enough nutrients?  The answer is yes.  Both vegetarian and non-vegetarian eating styles can be healthful.  The bottom line depends on your food choices over time.  Studies show a positive link between vegetarian eating and health.  In general, heart disease, high blood pressure, adult-onset diabetes, obesity and some forms of cancer tend to develop less often among vegetarians than non-vegetarians.  If you’re considering a vegetarian lifestyle, follow these tips to help you get started:

• Make a list of all the meatless dishes you already enjoy.
• Browse through vegetarian cookbooks and write down recipes that sound appealing.
• Go to a natural food store and experiment with some products
• Try meat-alternative products made with soy.

 

12. Add More Calcium to Your Daily Routine - It is important to eat and drink a wide variety of calcium-rich foods and beverages everyday. Getting calcium in your diet can be easier than you think if you try and work it into your daily routine.

• Drink low-fat milk or fortified fruit juice during your coffee break.
• Try drinking low-fat flavored milk.
• Enjoy calcium-rich snacks like yogurt, cheese and crackers and pudding.
• Order a latte or cappuccino (skip the fat by requesting skim milk) in place of black coffee. While caffeine can interfere with calcium absorption, consuming the amount of steamed milk typically added to latte or cappuccino readily offsets this effect.
• Choose foods with more calcium such as dark green leafy vegetables, fortified fruit juices and fortified cereals.
• Try some freshly baked cookies with a glass of cold milk.

Start slowly, adjust your menus to include more dairy, and before long calcium will be a part of your daily routine. 

13. Am I Really Hungry? - We often eat when we’re not hungry. One reason may be that many of us can’t recognize when our bodies need food. 
The sensation of hunger is instinctual. For many people the first twinge of hunger sends them searching for food, often before they need to eat. Feeling a little hungry at the start of a meal is good, but knowing when you could wait longer is also important. Eating every time you feel hungry can result in overeating. If you struggle with this, ask yourself these questions before your next meal.

• Am I hungry? (If you’re not sure, wait 20 minutes and ask again.)
• When was the last time I ate? (If it’s less than three hours, it may not be real hunger.)
• Could a small snack tide me over until the next meal? (Try and have ready-to-eat fruit or vegetables on hand.)

If you can’t recognize when you’re hungry, make a schedule – eat small meals every three to four hours until you learn what hunger feels like. If you overeat at a meal, get back on track at the next one.

14. Are All Supplements Created Equal? - Supplements continue to appear on the market, claiming to be the answer to all nutritional and weight control needs, but are some better than others?

Supplements are neither regulated nor tested by the government for safety or effectiveness. Consumers need to pay a great deal of attention and do some research before buying supplements. Here are tips that might help you spot questionable products.

Avoid products that… 
· Promote quick-fixes or guaranteed cures 
· Tout “all natural” aspects. Many harmful compounds are “all natural.” 
· Lack research to support their claims 
· Attempt to impress you by using hard-to-understand medical terminology 
· Are special deals or available for a limited time only 
· Make unrealistic claims.

Consumers can also verify supplement companies through the Better Business Bureau or by searching government Web sites.

It’s the official position of the American Dietetic Association that most healthy people can get all the nutrients they need from food in a well-planned diet.  Consult with your physician or a registered dietitian about supplements before using them. 

15. Are Health Foods Better? - Does the term "health food" mean other foods aren't health foods?  Foods available in supermarkets are just as healthy as those sold in specialty stores, the major difference may be the price. Health food stores often have less variety than larger stores, thus causing the price to be higher. But they may offer some items you can't find anywhere else.

If you're looking for health foods, the supermarket, the corner grocery, or the health food store, are all good choices. The most important part about the foods you choose is that you include a variety of foods to get the vitamins and minerals you need. Add plenty of whole grains, beans, fruits and vegetables to your shopping list. And don't forget the low-fat dairy products with a nice compliment of lean meat, fish or poultry, the healthiest foods you can find. 

16. Are You an Emotional Eater? - Do you eat whenever you’re anxious? Is food one of the few things that makes you feel better? If so, you may have been conditioned to turn to food for comfort.

For many people, food is more than just nutrition. Eating is something to do when you’re bored, tired, anxious or when dealing with emotions. Often these behaviors can lead to overeating.

If you eat because of emotions, you may want to start keeping a food record of what you eat, when you eat and why you eat. Recognizing what triggers your eating can often make it easier to make changes.  To help break the habit of turning to food when emotions begin to take over, find other things to do, such as walking around the block, taking a bike ride or playing with the dog.  Find a balance between eating and your emotions and still enjoy your comfort foods. 

17. At the Deli Bar - If you find yourself opting often for a traditional sandwich for lunch, the following tips will help you build a better sandwich:

• Order sandwiches made on whole-wheat bread.
• Ask for less meat (2 to 4 ounces should be plenty, depending on your individual calorie needs).
• Ask for vegetable toppings like lettuce, tomato, peppers, grilled vegetables or a small amount (1/8) of a small avocado.
• Ask for sides of condiments like mayonnaise (light or regular) or salad dressing and apply them yourself.
• Order a half sandwich and a small cup of vegetable-based soup, such as minestrone.

 

18. Antioxidants Help Your Body Fight Back Against Disease - Instead of thinking about things you should not eat, consider foods you can add to your eating plan to help fight disease.

Most people can benefit by adding foods rich in antioxidants, naturally occurring plant substances that help block bad free radicals in our bodies. Eat more beans — red, black, pinto, lentils — all of which are high in cancer and heart disease-fighting antioxidants.

If beans aren’t your favorite, antioxidants are also found in white potatoes, artichokes, blueberries, red peppers and cherries. Whole grains and nuts and seeds will also help your body fight disease. 

19. Balancing Fats and Oils - Cutting back on fat? Getting enough fat? How do you find a happy balance?

Fat is an important part of a healthful eating plan. It provides energy, fat-soluble vitamins, essential fatty acids and it makes food taste good. The tricky part is the fine line between enough and too much.  It is also important to choose the more healthful--unsaturated fats. Unsaturated fats can help lower blood cholesterol, but only when used in moderate amounts and in place of saturated fats.  To reduce your intake, switch to oils and margarines made from liquid oil. Try to limit hydrogenated oils which have more saturated fat. Once you have switched the type, use the pyramid to make the right food choices to achieve a balance. 

20. Best Bets for Breakfast  - Breakfast is one of the best times to eat whole grains, fruits and milk, three of the food groups encouraged by the new Dietary Guidelines. Having a nutrient-packed start to your day can give you energy to perform better, both mentally and physically.

Following are some sample combinations you will likely find at most eating venues. They are packed with fiber, calcium and other vital nutrients your body and brain need to thrive. These combinations work great in the morning, but can be eaten at lunch or dinner, too.

• Fresh pineapple chunks mixed with low-fat cottage cheese and a slice of whole-wheat toast with apple butter
• A whole-wheat English muffin topped with soft margarine and a hard-boiled egg
• Whole-grain or bran cereal with low-fat or skim milk and shaved almonds, served with a piece of fresh fruit
• Oatmeal topped with a sprinkle of brown sugar and walnut halves
• An egg-white omelet loaded with peppers and low-fat cheddar cheese in a toasted whole-wheat pita pocket and served with low-fat milk
• Multigrain pancakes or waffles topped with banana slices
• Nonfat yogurt topped with low-fat granola and dried apricots.

 

21. Caffeine - Do you rely on coffee each morning to jump-start your day?  
Caffeine is a stimulant that can fight fatigue, enhance mood and boost performance, but what impact does it have on health?  For most healthy adults, moderate amounts of caffeine—about two cups of coffee—pose no health problems. However, caffeine can have a diuretic effect, increasing water loss through urination. So it’s not something you want to consume in excess. 
 
Caffeine is found in greatest amounts in coffee and over-the-counter drugs, but it is also found in tea, small amounts of chocolate and soft drinks.  Determine how much caffeine is safe for you by checking with your physician or registered dietitian and keeping track of how much you consume. 

22. Calorie Lingo – The Nutrition Facts label lists a wealth of useful information, including the number of calories a food product contains in a single serving.  In addition, “calorie lingo” on the label can alert you to lower-calorie food products:

* “Calorie-free” means the product contains fewer than 5 calories per serving.

* “Low calorie” means fewer than 40 calories per serving.

* “Reduced” or “fewer” calories means at least 25 percent fewer calories.

* “Light” or “lite” indicates the product contains one-third fewer calories or 50 percent less fat. 

Remember, just because a product is fat-free doesn’t make it calorie-free.  Always read the label. 

23. Eat More Food, But Fewer Calories - Fiber-rich, watery foods deliver more volume to your plate and fewer calories. Ounce per ounce, foods with more fat and less fiber and water are more energy dense, packing more calories per ounce.

Energy-dense foods add up to less food for the same calories than those lower in energy density. For example, one cup of sliced raw carrots has 50 calories, while an ounce of chips has 150. And the carrots give you more nutrients and fiber and can leave you feeling full with fewer calories.

Try broth-based soups, fruits and vegetables, fat-free and low-fat milk and yogurt, and beans for low energy density, high volume foods that you can eat more of without all the calories. 

24. Eating Healthfully and Affordably - You want to buy healthy foods, but does it often seem that “healthy” and “inexpensive” are mutually exclusive terms?  There is a misconception that eating healthfully — including lots of fruits, vegetables, whole grains, lean meat and low-fat dairy products — costs a lot of money. You may not realize there are a wide variety of choices in each food group, with something to fit everyone’s budget.  Consider these healthy yet inexpensive examples of food choices:

Fruits (fresh, frozen or canned in light juice): berries, oranges, grapefruits, bananas, apples, peaches or mixed fruit, watermelon, plums, melons, pears, raisins or other dried fruits.

Vegetables (fresh, frozen or canned with no salt added): fresh spinach, tomatoes, broccoli, bell pepper, canned string beans, frozen broccoli, cauliflower, collards, romaine lettuce, carrots, sweet potato, peas, squash and turnip greens.

Grains: oatmeal, cold whole-grain breakfast cereal, whole-wheat or whole-grain bread and crackers, whole-wheat pasta, brown rice, popcorn.

Protein: beef, chicken, pork, turkey, eggs and fresh or frozen fish such as cod, tuna, salmon and catfish.

Alternative protein: tofu, beans (black, garbanzo, pinto or kidney), black-eyed peas, hummus, nuts, seeds, peanut butter.

Dairy: low-fat or no-fat milk, yogurt, low-fat cheese.

Non-dairy: soy milk, soy yogurt or soy cheese.

It’s great to know that your food choices for healthy eating are endless, as are the health benefits you’ll receive from enjoying a variety of foods. 

25. Forget the Fads - The “grapefruit diet,” the “rice diet,” “the cabbage soup diet” … There’s a weight-loss plan for almost every taste, but they all have one thing in common: No single-food (or single-food-group) diet can healthfully melt the fat away and keep it off.   Almost any diet will work in the short term: If you eat less, you will lose weight. Long-term, fad diets don’t work for several reasons: 

• They lack variety. It’s boring to eat the same things day after day.
• They don’t provide adequate amounts of all the nutrients your body needs, as detailed in the Dietary Guidelines for Americans and MyPyramid.
• You may find yourself overeating the foods featured in the diet plan.
• No one “super food” can reverse weight gain resulting from either inactivity or overeating.

Your best advice is to forget the fads and consult a registered dietitian who can help develop a healthful eating plan that is right for you. 

26. For Chocolate Lovers - Among South American tribes, chocolate was considered a food of the gods. For many people it remains just that. However, chocolate does contain fat and a number of calories.  The fat in chocolate is a combination of saturated and unsaturated fat and does not appear to increase blood cholesterol levels. A serving of chocolate contains about as much caffeine as one cup of decaffeinated coffee.

Research shows that chocolate contains antioxidants that may help prevent cholesterol from sticking to artery walls, reducing your risk of a heart attack or stroke. Chocolate also contains flavonoids, which are the same compounds that give red wine and tea their disease-preventing benefits. The darker the chocolate, the more antioxidants and flavonoids it contains.

Don’t forget the amount of chocolate you eat can make a difference in your calorie intake, so enjoy it in moderation.  

27. Carb Myths Busted - Myths about carbohydrates are widespread. Here’s the scoop on some common misconceptions about carbs:

• Myth: Carbs make you overweight. Truth: Eating too many calories, from any food source, not just starches and sugars, causes your body to produce extra pounds of body fat.
• Myth: Carbs cause hyperactivity. Truth: Sugar has been wrongly accused of causing hyperactivity and attention deficit-hyperactive disorder in children for years. No scientific evidence supports any link between the intake of sugars and hyperactivity.
• Myth: Carbs cause diabetes. Truth: Again, the answer is no. Sugars and other carbohydrates do not cause diabetes.

Carbohydrates are the main power source for your brain and muscles. Chosen wisely, carbohydrate-rich foods — whole and enriched grain foods, fruits, vegetables, beans — deliver more than energy. They also provide important vitamins, minerals and phytonutrients.  

28. Don’t’ Fear a Snack Attack - Snacks sometimes suffer a bad reputation. In reality, snacks can boost your energy between meals and supply you with vitamins and minerals.

Here are some tips on smart snacking:

• Plan ahead. Bring fruit, vegetables or other healthful snacks with you.
• Snack consciously. Paying attention to what you are eating can help you avoid overindulging. Try to eat a snack without doing anything else.
• Choose nutrient-rich foods fruits and vegetables. They contain the most nutrients, bite for bite.
• Watch for fat and calories. Read snack food labels to make sure you are not eating more calories and fat than you think.

Smart snacking can curb your hunger and meet your nutritional needs at the same time. 

29. Food Allergies and Intolerances - What are food allergies? Are they the same as food intolerances?  Food allergies are abnormal responses of the body’s immune system to certain foods or food ingredients. Food allergies can show up as rashes, swelling of the skin, nasal congestion, nausea and diarrhea or the most serious reaction, anaphylactic shock, which is life threatening.

About one percent of adults suffer from food allergies so knowing what to avoid is important. Most common allergens are peanuts, shellfish and eggs.

Food intolerances do not involve the immune system, but reactions can mimic those of allergies.  With food intolerance, the body can’t adequately digest a certain component of a particular food. Intolerances can involve many different foods, which makes it important to learn what substances trigger a reaction.  Food allergies and food intolerances should be diagnosed by a physician, and a dietetics professional can help develop an eating plan that’s right for you. 

30. Get the Whole Grain Picture - Even though research continues to support the role of whole grains in preventing a variety of diseases, many people are missing the nutritional message. Whole grains are very beneficial to your diet. They can help reduce your risk of heart disease, stroke, type 2 diabetes, several forms of cancer and some gastrointestinal problems.

Whole grain varieties include wheat, oats, corn and rye along with lesser-knowns like barley, spelt, groats, wheat berries, millet and flaxseed. Whole grains are found in cereals, breads, flours and crackers and some whole grains can be used as side dishes or part of an entree.

Find whole grains by checking the package label for the words “whole” or “whole-grain.” Phrases like “stoned wheat,” “cracked wheat” and “wheat flour” don’t guarantee the presence of whole grain.  The Food Guide Pyramid recommends six to 11 servings of grains per day; aim for at least three of those servings to include whole grains. 

31. Organic Foods verses Conventional Foods - As organically grown foods increase in popularity, many people are asking: Is there a nutritional difference between organically and conventionally grown foods? In 2002, U.S. retail sales of organic foods totaled $9 billion. In addition, the United States Department of Agriculture released the National Organic Standards, which identify guidelines for products that are labeled “organic.”

Research shows that nutritionally there is no evidence that organic produce is better or safer than conventionally grown produce. Organic foods differ from conventional foods only in the way in which they are grown and processed. But remember, whether they are organically grown or conventionally grown, fruits and vegetables are essential to health and disease prevention. Organic or not, try to include at least five servings every day in your eating plan.  

Last updated Wednesday, September 23, 2009