Nutrition Articles

A sugary diet may spell trouble for your heart

A sugar-laden diet may raise the risk of heart disease, even in people who are not overweight. Sugar-sweetened beverages such as sodas, energy drinks, and sports drinks are by far the biggest sources of added sugar in the average American’s diet. A 12-ounce can of regular soda contains about 9 teaspoons of sugar—the recommended daily limit of added sugar for men, according to the American Heart Association. (The recommended daily limit for women is about 6 teaspoons.)  (Locked) More »

Caffeine IQ: How much is too much?

A safe amount of caffeine intake each day is 200 to 300 milligrams (mg). More than 500-600 mg per day may increase the risk of negative side effects. Such side effects include insomnia, jitters, nervousness, dehydration, and irritability.  Stopping caffeine intake suddenly can cause headaches, which can be cured by another jolt of caffeine, but may result in a dependence on the compound. But not everyone is affected by caffeine the same way. There is a broad range for an individual’s limit of caffeine due to built-up tolerance as well as genetic differences in ability to break down caffeine. (Locked) More »

Eat more fiber-rich foods to foster heart health

Many studies suggest that fiber-rich diets may help prevent heart disease. But most Americans eat only about 16 grams of fiber a day—far less than the recommended amounts, which range from 21 to 38 grams daily, depending on age and sex. Fiber may help lower blood pressure and cholesterol and makes people feel full so they’re less likely to overeat. Good sources of fiber include breakfast cereals, whole grains (oatmeal, barley), beans (kidney, lima), and fruits (prunes, apples, pears).  More »

Is a vegetarian or vegan diet for you?

Going vegetarian or vegan has numerous health benefits. There are many ways to start eating a more plant-based diet. Be sure you get enough of nutrients that are typically found in animal products, such as calcium, iron, and vitamin B12. More »

Mediterranean diet quick start

The Mediterranean dietary pattern emphasizes olive oil, grains, fruits, nuts, vegetables and fish. Research shows that it prevents heart attacks and strokes. To prevent intestinal discomfort, gradually increase the amount of extra-virgin olive oil in your diet. Eat generous amounts of fruits and vegetables and modest amounts of whole-grains, dairy foods, and fish or poultry. Minimize red meat and added sweeteners. (Locked) More »

Tea: Drink to Your Health?

Drinking tea provides a number of different health benefits, from lowering heart disease and stroke risk, to protecting against several types of cancer. The less processed tea leaves are, the more health-promoting compounds they contain. Green teas have the most nutritional benefit, followed by oolong and black teas. (Locked) More »