Choosing Healthy Foods

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...

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...

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...

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 ...

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...

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 ...

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.

Choosing beverages that contain lots of added sugar are not the best choice! Sugar-sweetened beverages contain a lot of extra calories and almost no nutrients. If you are consuming high-sugar drinks (e.g. soda, juice, etc.) 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. 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. There is no nutritional need or benefit that comes from sugar that is added to beverages. Something to consider: a can of regular soda contains about 9-10 tsp. of sugar and a 12 oz. bottle of apple or cranberry juice contains about 10-11 tsp. of sugar, which provides about 150 calories (~40 gm. o...

The end of the semester is approaching.  Which means more time studying and the need for quick food options.  Here are some easy convenient meal and snack ideas to ensure you are continuing to eat healthy while you finish out the semester. Some of these can be made in your dorm room- so there is no need for a full kitchen.  All you need is a refrigerator and maybe a microwave!  Meal and Snack Ideas Grains : Great source of B vitamins, fiber and important minerals (iron, magnesium..) Hot oatmeal – Microwave ½ c. oats, 2/3 c. water (or with milk to add protein, calcium and vitamin D) for 2 minutes. Top with granola and some blueberries or raisins. You can also add a scoop of Greek Yogurt for added protein.  Overnight oats – Mix oats, milk, fruit, chia seeds and nut butter. Let sit overnight. Grab & go in the morning. Whole grain bread – Make sandwiches with sliced turkey or tuna salad or toast (try topped with peanut butter & banana). Whole grain wraps/pit...

Mindfulness is about paying attention. Mindfulness promotes balance, choice, wisdom and acceptance. 1 Mindful eating has benefits that will enhance health and well-being. Mindful eating also allows you to be more aware of physical hunger and fullness (satiety) cues to help determine when to begin and when to stop eating.  Although the trend these days is to eat while working, watching TV, playing video games, or even texting. This type of behavior may result in eating carelessly and more often you may not be aware of feelings fullness, which could result in taking in extra calories that may contribute to future weight gain. Health and proper nutrition may be forgotten while this type of convenience is practiced.  Some tips to help guide you to more mindful eating: Prepare meals or at the very least think about meals ahead of time. Take time to think about and/or prepare the following day’s meals. When you are busy this can take extra time, but it is worth it.   Allow 15-...

Choosing vegetables and fruits at each meal, will help add color and texture to your plate! If you include all different fruits and vegetables as a part of a healthy eating plan you will end up taking in lots of important nutrients (potassium, fiber, folic acid, and vitamins A, E, and C). Keep in mind the more colorful, the more nutrients! Pick your vegetables and fruits first Then add on your protein (beans, chicken, beef, etc.) and grains/starch (whole wheat pasta, brown rice, whole grain breads, etc.). Make half of your plate vegetables Lots of the produce offered in the Northeastern dining halls is from local farmers, which is really great! Be sure to check out the apple sauce in the dining halls made by a local company with just whole apples (no additives or preservatives). Fruits and vegetables are also: A great source of fiber that helps fill you up and keeps your digestive 
system regular. Naturally a low calorie/low fat food. A great on-the-go snack. Eating lots of frui...

Although the "freshman 15" in fact seems to be a myth, it is still important to be a conscious eater for your overall health! College is a time for adjustments including getting use to roommates, busy class schedules, and making new friends. Many times with all these changes come homesickness, stress, and anxiety, which may result in overeating. Try to evaluate your level of hunger when you reach for a snack; are you choosing a snack because you are hungry? Stressed? Bored? Do yourself a favor by stocking your room with healthy snack options: yogurts, fruits, whole grain cereals and breakfast bars. Some tips to help you make healthy choices in the dining hall! Even the most health conscious students can make less than healthy choices while filling their plates in the dining hall. Here are a few simple guidelines to help you make healthy choices most of the time: There are no "good" or "bad" foods. When choosing chicken fingers and French fries and/or a few...