Choosing Healthy Foods

Summer is the perfect time to enjoy local produce because of the sheer variety of fruits and vegetables that are available. I’ve waited all winter for ripe berries, juicy tomatoes and sweet stone fruit. We get a few months of this bounty and when the season is over, we wait patiently for summer to come again so we can enjoy our favorites. Connecting and eating with the seasons can be rewarding but also a tough challenge as many of us now rely on grocery stores to provide year-round produce. FUN FACT Did you know that the average food item has traveled 1,500 miles to get to your plate? Seeking out local food, understanding how it was grown and learning more about the people who grew it can be an empowering experience. Not everyone has the opportunity to shake hands with the person that grew their food but for those that do, it carries more weight than a certification. Download lagu WAIT, THERE’S MORE Did you also know that how we eat can have as big an impact on climate change as transp...

You may have noticed that restaurant menus have a new look. Along with price and description, you’ll now see calories listed on menus at restaurants, coffee shops, movie theaters and bakeries, among others. Why put calories on menus? Most of us eat about a third of our meals away from home. With that in mind, legislation was passed as part of the Affordable Care Act requiring calorie-posting on restaurant menus. The goal of the legislation was to make it easier for us to make informed choices about what and how much we eat while we are out. Where you will and won’t see calories: In general, we can expect to see calories on food and drinks that are served regularly at 20 or more locations under the same brand. This includes just about anywhere that serves food ready to eat, such as sports stadiums, coffee shops and restaurants. Chefs’ specials, seasonal dishes or items offered only for a limited time, however, will not be required to have calories listed. Independent restaurants with on...

A New Way of Eating There’s a relatively new term buzzing around the food world that you may or may not have heard of, plant forward. What does that mean you ask? Plant forward focuses on more vegetable centric dishes with meat playing more of a supporting role. Think blended burgers, stir-fry’s or grain bowls where meat is almost like a condiment. Flavors are bold and it’s all about the dish’s deliciousness whether it happens to be vegan or vegetarian, or not. Diners aren’t interested in completely removing meat from their diets so embracing a diet that is mostly plants with some meat here and there provides a comfortable middle ground. The Challenge with Red Meat Conventional animal agriculture is resource intense and less than stellar for the environment. Ruminant animals release methane gas into the atmosphere which is about twenty five times more intense than carbon dioxide. Let’s face it, our country’s enormous appetite for beef is not so great for our health and the heal...

Eating well can certainly improve our physical health, but what if it could improve our mental well-being as well? The DASH (Dietary Approaches to Stop Hypertension) eating plan has been tested, successfully by researchers since the late 1990s as a way to lower blood pressure. A recent study suggests that people who follow DASH may also have a lower risk for depression. DASH emphasizes fruits, vegetables, and low-fat dairy and is low in meats, sugar-sweetened beverages, and saturated fat making it an overall healthful way of eating for people with and without high blood pressure. Want to see if DASH is right for you? Get started with these key parts of the DASH eating plan. Increase your fruits and vegetables The DASH plan calls for 8-10 servings of fruits and vegetables per day, which is substantially more than the average American currently gets. Increasing your intake provides key nutrients thought to play a role in DASH’s success – potassium, magnesium and fiber. When buying fruits...

With assistance from Northeastern graduate student Crystal (Sopher) Richardson You are what you… DRINK? The Healthier Hunger Free Kids Act of 2010 included the addition of the USDA Smart Snacks in Schools which prescribed limitations on beverages offered for sale to students during the school day. 1   These guidelines eliminated the sale of sodas, caffeinated beverages in some states, and restricted the size of non-caloric beverages, milk and juice for all grade levels.  Many would agree that this was a courageous and much needed step to ensure that children developed healthy eating and DRINKING habits. School systems across the United States must have portable water available, free of charge and available to all students. Many school districts encourage the consumption of plain water by allowing students to have water bottles in class. Great steps, great idea, only one problem… what about the adults? In 2006, a group of researchers from Across the US gathered together to...

As we prepare to celebrate Earth Month in April and Stop Food Waste Day on April 27th,  many of us will focus on making choices that improve the health of our planet. An added  bonus is that several of the strategies that shrink our carbon footprint can also help improve our health. Shrink (or Share) Your Portions  Starting with smaller portions has been shown to decrease the amount we eat – saving us important calories. Smaller portions also tend to decrease the amount of food we end up throwing away. This strategy is a win-win for the planet that both reduces waste and reduces the demands of producing more food than we really need. When eating out, if smaller portions aren’t available, share dishes with friends. You’ll get to taste a variety of foods without the added calories or waste. Choose More Plants Plant foods like fruits, vegetables and grains require substantially less energy, land and water to produce than do animal foods like beef and eggs. Reducing how often...

With assistance from Northeastern graduate student Crystal (Sopher) Richardson What’s the WHOLE story on Processed Foods? Nutritionists and dietitians are often asked why processed foods are bad.  It’s not an easy question to answer.  Many refer to the fact that the “Diseases of Civilization” – heart disease, hypertension, tooth decay, diabetes and some cancers did not exist before the increased popularity of processed foods. Whole and minimally processed foods are prepared without copious amounts of added fat, salt or sugar, therefore maximizing the consumption of cancer-fighting nutrients and phytochemicals, that protect your body’s cells from damage. A 2017 study of 249 adolescents showed that the consumption of minimally processed foods was inversely associated with excess weight. 1 Another study in 2016, published by Anthony Fardet showed a link between minimally processed foods and satiety versus ultra-processed foods. 2 While most people know that eating a whole a...

Did you start the year out with big resolutions to improve your health? Have some of them started to slip? March is National Nutrition Month® and a perfect time to recharge your resolutions. Be Realistic Setting big health related goals can be motivating, but if the goals are too lofty it can backfire. Instead of setting yourself up for failure with goals that are too hard to reach, consider breaking them into steps. For example, if you need to eat more vegetables, becoming a vegan may be too big of a first step. Instead, start with the flexitarian approach of choosing some meat-free meals each week. Need ideas for realistic goals? Choosemyplate.gov has a section on starting with small changes and celebrating them as “MyPlate, MyWins.” Consistency vs Perfection When it comes to your health, what you do most of the time is more important than the occasional slip. If you have been working on eating less sugar and indulged in a big dessert over the weekend, let it go and get back on track...

When you are thinking about fat consider healthy fats versus non-fat food items.  When it comes to healthy eating the type of fat is just as important if not more important than the amount of fat.  With that in mind, you should consider eating less high fat foods containing saturated and trans fatty acids (which can be easily spotted on the food label under partially hydrogenated oils) that are know to raise LDL (low-density lipoprotein) cholesterol in the body.  LDL is considered the "bad cholesterol" while HDL (high-density lipoprotein) appears to actually clear the "bad" types of cholesterol from the blood. You can help raise your HDL by incorporating exercise into your daily routine and consuming healthy fats. To decrease your saturated fat intake you should consider eating less animal products, especially fatty parts of beef, pork, lamb and chicken and incorporate more plant protein options (soy, hummus, nuts, and seeds).  You can also decrease (not take away c...

On February 2nd, the American Heart Association and the National Institutes of Health celebrate National Wear Red Day® to bring attention to the number one killer of women, heart disease. Despite the fact that heart disease kills more women than the next four causes of death combined, most women still think of it as a man’s disease. This misperception prevents many of us from taking the steps we need to keep ourselves healthy. Celebrate Your Health: When it comes to heart health, there are some changes that pack a big punch. Celebrate your health and the health of the women in your life by making these strategies a priority. Move more. The more active you are, the better you will feel and the lower your risk for heart disease will be. All activity counts, so don’t skip it if you are short on time. Ten minutes, three times a day is enough to make a difference. Eat more of the good stuff. Fruits, vegetables and whole grains are delicious foods that can help to lower your heart disease ri...

Currently, there are no federal guidelines regarding the amount of sugar you should consume.  However, the American Heart Association (AHA) recommends that we consume less sugar overall as part of a healthy lifestyle- no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men. Added sugar in foods such as desserts, candy, cookies, soda, and many cereals are providing empty calories.  Empty calories are calories that contain no nutritional value. Taking in these added/extra calories overtime can lead to unwanted weight gain and can also impact blood sugar levels for those diagnosed with diabetes or pre-diabetes. Reducing your sugar intake may be easier than you think.  Here are some tips to get you started! Cut down on adding sugar (table sugar, syrup, honey) to foods (cereal, cookies, pancakes) and beverages like coffee or tea. Try decreasing the amount you typically add and cut it in half ...

Looking for a New Year’s resolution that can be good for you and fun? Challenge yourself to try new foods! Regardless of how old you are, it is possible to discover new foods or discover a new liking for a food you thought you didn’t enjoy. Mix it up Foods often take on very different flavors depending on how they were prepared. This is especially true for vegetables, which most of us should be resolving to eat more of. Raw spinach in a salad has a very different flavor than sautéed spinach. Texture can also change with preparation and can be a big factor in whether or not we like a food. Some people enjoy the crunch of a raw carrot, but do not enjoy the soft feel of a cooked carrot. Flavor combinations will also impact whether or not we like a given food. Give different herbs, spices and sauces a try on any food you are trying. Try, try and try again You have probably heard the idea of exposing children to food multiple times before deciding that they do or don’t like it. This same ap...

With end of year holiday parties popping up all around you it may seem like sticking to your health goals will be impossible. We asked some of our Registered Dietitians (RDs) to share their tips for enjoying party season without sacrificing your well-being. Before the Party Set yourself up for success with good preparation. Don’t skip meals before the party. It might seem like a good idea to allow room for party food, but skipping meals could leave you hungry and more likely to overeat during the party. Bring something you will feel good about eating. Salads, veggie platters and other plant forward dishes are great options that fill you up without overdoing it. During the Party Focus on the fun. Engage in conversations and activities that keep you from mindlessly snacking. Step away from the table. After you have gotten your food, find a spot away from the buffet so that you aren’t tempted to eat things simply because they are in front of you. Watch the liquid calories. Try making ever...

Sugar-sweetened beverages contain lots of extra calories and almost no nutrients.  If you are consuming high-sugar drinks (i.e., soda or juice) regularly, over time it can lead to weight gain, which in turn will increases your risk of type 2 diabetes, cardiovascular disease as well as other medical issues. Therefore, it is important to limit your intake of beverages that contain lots of added sugar! As of now, there are no federal guidelines regarding the amount of sugar you should consume.  However, the American Heart Association recommends that we consume less sugar- no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men. Flavored coffee : Be aware that the calories from sugar or flavored syrups added to these beverages will add up quickly. Flavored waters seem to be one of the latest trends. Always check the labels as these beverages often contain added sugars. Alternatives: Add slices o...

Many people go to the doctor and hear that their “sugar is a little high” and wonder if that means diabetes. While many things can cause your blood sugar to be higher than it should, diabetes or being at risk for diabetes (sometimes called pre-diabetes) is a major reason. The good news is that for many people, diabetes* can be prevented by making a few healthy changes – the same changes that can also work to control diabetes if you already have it. Eat Well Eating well does not mean simply avoiding sugar. We need a healthy balance of fruits, vegetables, whole grains, lean proteins and healthy fats. Eating regular meals and snacks throughout the day, instead of skipping some meals and going overboard on others can also work wonders on balancing your blood sugar. Be cautious of foods labeled “sugar-free.” They may seem like a smart choice, but calories are important and many sugar-free options are not any lower in calories. Move More Getting 30 minutes of physical activity, at least five...

Legumes are a group of vegetables that includes peas, lentils and beans (black-eyed peas, garbanzo beans, black beans, cannellini beans, and kidney), which are nutrient dense and provide a variety of health benefits.  They are low in calories, high in protein, complex carbohydrates, fiber, and provide beneficial vitamins and minerals including folate, iron, vitamin A, vitamin K, potassium, magnesium, and manganese. Research has indicated many health benefits associated with consuming legumes include- a reduced risk in cardiovascular disease, hypertension, type II diabetes, and high blood pressure. Since legumes are high in complex carbohydrates, they have a low glycemic index making them a great choice for people with diabetes. Legumes are high in both soluble and insoluble fiber, which is great because that means consuming them aids in binding to cholesterol, regulating blood sugar, preventing constipation, and increasing satiety- helping with weight management. It is important to...

Eating patterns that consist of multiple foods is important to an overall healthy diet. Seafood should be part of that healthy eating pattern. Seafood includes fish and shellfish.  Based on the Dietary Guidelines it is recommended that the general population consume about 8 oz. of seafood (two 3 ½ oz. servings) each week. There are a number of health benefits that go along with eating seafood.  Seafood consumption increases ones intake of omega-3 fatty acids (EPA and DHA), which plays an important role in the anti-inflammatory process, reducing cardiovascular issues and has been associated with the reduction of cardiac deaths among those with existing Cardiovascular Disease. Seafood consumption has also been linked to boosting memory and reducing stress hormones- just another great reason to incorporate seafood into your healthy eating pattern!  Something else to note about seafood is that it is a great source of high quality protein as well as many vitamins and minerals ...

It can be very tempting to follow the latest headlines claiming that certain foods will prevent disease, make you live longer or get you to your perfect pants size. Unfortunately the science of nutrition just doesn’t work that way. This October as pink pops up everywhere and talk focuses on prevention, treatment and finding a cure for breast cancer, what do we actually know about food and cancer? Antioxidants: Fruits, vegetables and whole grains are credited with many health benefits, including the possibility of reducing cancer risk. One possible reason is the presence of antioxidants such as beta-carotene, lycopene, and vitamins A, C, and E. Antioxidants have the ability to protect us from damage by free-radicals that could lead to cancer. Our bodies don’t produce enough antioxidants on their own, so we need to get them from food. The results around antioxidant supplements, however, are not so good. In some cases, risk of cancer actually increased with supplements. Eating more whole...

Fruit or vegetable? It is a fruit that works well as a vegetable! Tomatoes are considered a type of superfood because they are rich in lots of great nutrients. They contain lycopenes, which is an antioxidant that offers a protective effect in the body. Tomatoes are also a great source of vitamin A, E and C, which means tomatoes contain even more antioxidants than just lycopenes. Incorporate tomatoes and tomato products to help boost your immune system as well as promote skin and eye health!    Good News: You should eat pizza!!   Through research at the Harvard School of Public Health, it was determined that consumption of oil- and tomato-based products -- specifically tomato and pizza sauce – there was an association with cardiovascular benefits.  So, choosing 1-2 slices of pizza paired with a side salad can be a healthy meal option.

When life gets busy, whipping up a delicious, well balanced dinner that the whole family will enjoy can seem like a big task. Follow these tips from some of our Registered Dietitian Nutritionists to make dinner time more manageable. Plan and Prep Ahead: Spreading the work of meal prep to less hectic days can be a big time saver. CulinArt’s Director of Wellness, Kimberly Hoban, does just that. “When it comes to throwing together a quick, healthy dinner, I suggest taking a few hours on the weekend or one weeknight to prep and cook healthy ‘components.’ I like to roast a few types of veggies, cook some grains (barley and farro are my favorites) and prep one or two proteins like hardboiled eggs or tempeh. Then during the week, I can mix and match these pieces of a meal, add a dressing or avocado and have a complete healthy dinner in a snap.” Smart Time Savers: Weekdays don’t always lend themselves to spending a lot of time in the kitchen, but that doesn’t mean that the healthfulness of you...