Posts

Add More Vegetables to Your Dishes

Image
Vegetables are one of the best sources of fiber,   Vegetables are one of the best sources of fiber, a nutrient that can help keep your body healthy by supporting gut health and possibly reducing the risk of developing certain cancers. Plus, many veggies are low in calories and can help make dishes a bit more satisfying and flavorful. Adding vegetables to your dishes doesn't mean living off of salad every day of the week. Adding extra broccoli to your stir-fry, a handful of spinach in your soup or diced bell pepper to your scrambled eggs can give your dishes a healthy boost in a simple way. Eating more vegetables can have many health benefits, including: Improved digestion Vegetables contain fiber, a carbohydrate that helps move food through your digestive system. Fiber may also help your body absorb vitamins and minerals, which could increase your energy levels. Lower blood pressure Many green leafy vegetables, like kale, spinach, and chard, contain potassium, which helps your...
Post a Comment
Read more

Add Fruit to Your Midday Snack

Image
  In the U.S., only about 12% of us eat the recommended amount of fruit and 10% get the suggested servings of vegetables every day, per the CDC. And since a lower intake of fruit is linked to outcomes like increased risk of certain cancers, heart disease and stroke, sneaking in some fruit every day is a smart move. When the 3 p.m. slump strikes, instead of reaching for sugary candy or caffeine-laden drinks, enjoying fruit as a part of your balanced snack can give you sustained energy along with some energy-supporting nutrients. Combining a serving of fruit with protein can help give your snack some staying power, so you will feel satisfied and avoid a potential sugar crash shortly after eating. If you don't have fresh fruit at your fingertips, know that dried, freeze-dried, frozen and canned fruit are all healthy options as well, as long as they don't contain added salt or sugar. From freeze-dried blueberries to dried mango slices, the fruit choices are endless. Here are some o...
Post a Comment
Read more

Have a Glass of Milk Every Day

Image
 Milk isn't just for kids. Milk isn't just for kids. As a staple food that is a perfect accompaniment to chocolate chip cookies, a glass of milk is loaded with 13 essential nutrients, including bone-building calcium, protein and magnesium. Yet, as nutrient-dense as milk is, most adults don't drink even one glass of this beverage a day. If milk tends to bother your gut, try lactose-free milk or A2 milk to see if these options help. Drinking a glass of milk every day can provide many health benefits, including: Strong bones and teeth: Milk contains calcium and vitamin D, which help build and maintain strong bones and teeth. Muscle growth: Milk contains casein and whey, which help build lean muscle mass. Vitamins: Milk contains B vitamins, which help convert food into energy. Milk is also often fortified with vitamins A and D. Chronic disease: Milk may protect against chronic diseases like obesity, Type 2 diabetes, and heart disease. Improved skin and hair health: Milk contain...
Post a Comment
Read more

Skip Drinks with Added Sugars

Image
                             Say no to sugar drinks ! Added sugars are lurking in many seemingly healthy drinks, like fruit punch and sports drinks. Unfortunately, taking in too many added sugars has been linked to adverse outcomes including chronic inflammation, obesity, hypertension, type 2 diabetes, metabolic syndrome and even depression according to a 2024 review article in BMC Psychiatry. The 2020-2025 Dietary Guidelines for Americans recommend that people limit their added sugar intake to less than 10% of their total calories. For a 2,000-calorie diet, that means around 12 teaspoons of the sweet stuff. Yet, according to the Centers for Disease Control and Prevention, the average intake of added sugars among U.S. adults is about 17 teaspoons, far exceeding the suggested quota. Swapping out beverages with added sugars—think regular soda, sweet tea, sports drinks, fruit punch, lemonade and fruit "drinks"—for n...
Post a Comment
Read more