Nutrition Articles

3 health strategies to help you get through the holidays

Mapping out strategies before the holidays helps to avoid health risks such as loneliness and depression, overeating, weight gain, falls in icy weather, foodborne illness, and heart problems brought on by eating and drinking too much. Strategies to combat some of these problems include socializing; volunteering at a nonprofit organization, doing errands for a neighbor, or offering a ride to a person who no longer drives; having a light snack before parties; wearing rubber-soled shoes in icy weather; staying away from food that’s been left out for more than two hours; and limiting alcohol and sodium intake. More »

Getting over the fat phobia

There are several types of dietary fat. Some fats are unhealthy, such as trans fat, found in packaged foods, and saturated fat, found in red meat and whole-fat dairy. Some fats are healthy, including polyunsaturated and monounsaturated fat. Monounsaturated fat is found in most nuts, avocados, and many oils, such as olive, peanut, and canola. Polyunsaturated fats come in two forms: omega-3 fatty acids, found in salmon, mackerel, sardines, and flaxseeds; and omega-6 fatty acids, found in corn oil, soybean oil, walnuts, and safflower oil. (Locked) More »

A few things you might not know about alcohol

Alcohol has seven calories per gram and is processed differently from other nutrients. Women metabolize alcohol more slowly than men do, and they suffer the consequences of heavy drinking more severely. (Locked) More »

Commonsense strategies to help you eat more fruits and vegetables

Most Americans do not eat the recommended amounts of fruits and vegetables. One contributing factor is that food preferences, such as lack of interest in fruits and vegetables, are deeply ingrained. A solution is to find creative and new ways to incorporate fruits and vegetables into your usual foods and meals. When paired with familiar foods, fruits and vegetables may be more appealing. (Locked) More »

The balancing act: A guide to heart-friendly holiday eating

In the setting of holiday fun and festivity, the willpower to make heart-healthy food choices can quickly evaporate. Planning ahead can help you navigate the hazards of holiday overindulgence while enjoying the flavors of the season. Instead of denying yourself once-a-year favorites, practice a balanced plate strategy that emphasizes vegetables, fruits, grains, and lean protein. (Locked) More »