Nutrition

Nutrition Articles

Food ingredients under the microscope

New technology is allowing scientists to better understand how food ingredients and additives affect the body. Scientists recently found that one additive, propionate, which is used as a preservative in many food products including bread and other baked goods, may trigger an unhealthy surge in blood sugar that can lead to diabetes and obesity. Researchers are doing more studies on the preservative to confirm these initial findings. (Locked) More »

Legume of the month: Soybeans

Soybeans are a complete protein, meaning they contain all nine essential amino acids. They can be consumed in many different forms: as green soybeans (edamame), soybean oil, soy milk, and tofu. (Locked) More »

Quick-start guide to nuts and seeds

Nuts and seeds are tiny packages of dense nutrition. They include protein, fiber, healthy fats, and many vitamins and minerals. For example, peanuts and pecans contain lots of B vitamins; almonds are rich in calcium and vitamin E; walnuts have lots of folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid). And all nuts have magnesium. To add more nuts to meals, sprinkle a few into salads, sauces, vegetables, or whole grains such as brown rice or quinoa. Limit nut and seed intake to an ounce or two per day. (Locked) More »

Can the keto diet help me lose weight?

The keto diet is a popular and effective way to lose weight in the short term. But it’s very high fat and protein and low carb requirement can be tough to maintain and may present some health risks. More »

Counting on calories

Men ages 50 and older need anywhere from 2,000 to 2,800 calories per day. The exact amount, however, depends on many individual factors, such as age, weight, height, metabolism, and most important, activity level. Focusing on quality of food instead of quantity by embracing a diet that includes whole grains, nuts, fish, and fruits and vegetables can provide the necessary calories along with the vitamins and other micronutrients men need for an active and healthy life. (Locked) More »

Legume of the month: Pinto beans

In some countries, pinto beans are cooked with epazote, an herb that purportedly helps reduce beans’ flatulence-producing properties. Gradually adding beans to the diet and eating them regularly may also help avoid that problem. (Locked) More »

Maximizing home food delivery

There are many options for home food delivery, such as grocery store delivery, restaurant food delivery, and subscription produce clubs. Most services require customers to place orders on a website or smartphone app. When restaurant food arrives, one should make sure it’s still warm, and eat it right away or put it into the refrigerator. If a person isn’t home to receive a delivery of food from the grocery store or from a produce club, food will be left outside, potentially allowing cold items to spoil. So one should try to be home when a delivery is expected. (Locked) More »

New thinking on daily food goals

Dietary guidelines have shifted away from daily food goals measured in servings. Instead, they now focus on daily food totals that are measured in cups, ounces, or tablespoons. The daily goals depend on one’s health, sex, and age. For example, for moderately active adults ages 66 or older, men are advised to eat 2,200 calories per day; women are advised to eat 1,800 calories per day. Daily food goals for those diets include 2.5 to 3 cups of vegetables, 1.5 to 2 cups of fruit, and 6 to 7 ounces of whole grains. More »