Nutrition

Nutrition Articles

Clean out your pantry, clean up your health

The typical American pantry is loaded with unhealthy foods. Boxed, bagged, canned, and jarred foods are often brimming with refined grains, salt, added sugars, or saturated fat. Rather than risk temptation by keeping processed, unhealthy foods in the pantry, it’s a good idea to swap them for healthier foods. Ideas include swapping refined bread products for whole-grain versions, and trading bottled marinades for homemade spice rubs. Replace treats like cookies with fresh fruit. (Locked) More »

The smart way to look at carbohydrates

Many people believe a healthy diet means reducing or eliminating carbohydrates, but carbs provide the body’s primary energy source, glucose, which fuels everything from breathing to thinking to running. The Institute of Medicine recommends adults get 45% to 65% of their daily calories from carbs, but they should be from healthier sources like nutrient-rich whole grains, legumes, nuts, fruit, vegetables, and dairy. (Locked) More »

Drink your fruits and vegetables?

People who struggle to eat the recommended amount of vegetables and fruits each day can drink low-sodium vegetable juice, although a fresh raw salad is a better choice. Fruit juices, which are high in sugar and calories, should be limited to a half-cup daily. Blended smoothies that combine fruits, vegetables, and other healthful foods (such as yogurt, nut butters, and chia or flax seeds) are another option. (Locked) More »

Inflammatory foods are linked with higher colon cancer risk

People who followed an “inflammatory” diet that contained red and processed meat and refined grains had a 44% greater risk of developing colon cancer compared with people who ate a low-inflammation diet, which included high amounts of green leafy vegetables and whole grains. More »

Vegetable of the month: Red cabbage

Red cabbage, which is high in vitamin C but low in calories, gets its brilliant color from anthocyanins. These plant chemicals are associated with a lower risk of heart disease. More »

Ways to dig out of a dietary rut

Sometimes older adults get into a menu rut or stop eating healthy, nutritious foods. This may reflect issues with money, mobility, or loneliness. A dietary rut may lead to a reliance on prepackaged foods, and even malnutrition. Suggestions to break out of a dietary rut include trying new foods; cooking in large quantities, with leftovers that can be eaten throughout the week; signing up for subscription meal kits; inviting friends to dinner; and asking friends to pitch in with a meal, with each person taking turns shopping and cooking. (Locked) More »