Category Archives: Think Before You Eat

Nutrition Label Basics

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Man reading a food label - The Basics of the Nutrition Facts Panel

The following is a quick guide to reading the Nutrition Facts label. Tweet this

Updated Nutrition Facts

Start with the Serving Size

  • Look here for both the serving size (the amount people typically eat at one time) and the number of servings in the package.
  • Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories

  • Find out how many calories are in a single serving. It’s smart to cut back on calories if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan.

  • Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
  • Percent DV are for the entire day, not just one meal or snack
  • You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.

The High and Low of Daily Values

  • Low is 5 percent or less. Aim low in saturated fat, trans fat, cholesterol and sodium.
  • High is 20 percent or more. Aim high in vitamins, minerals and fiber.

Limit Saturated Fat, Added Sugars and Sodium

Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic disease.

  • Saturated fat and trans fat are linked to an increased risk of heart disease.
  • Eating too much added sugar makes it difficult to meet nutrient needs within your calorie requirement.
  • High levels of sodium can add up to high blood pressure.
  • Remember to aim for low percentage DV of these nutrients.

Get Enough Vitamins, Minerals and Fiber

  • Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
  • Choose more fruits and vegetables to get more of these nutrients.
  • Remember to aim high for percentage DV of these nutrients.

Additional Nutrients

You know about calories, but it is also important to know about the additional nutrients on the Nutrition Facts label.

  • Protein
    A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, peanut butter, seeds and soy products.
  • Carbohydrates
    There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
  • Sugars
    Simple carbohydrates, or sugars, occur naturally in foods such as fruit juice (fructose) and milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars will be included on the Nutrition Facts label in 2018. The 2015-2020 Dietary Guidelines for Americans recommends consuming no more than 10 percent of daily calories from added sugars.

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.

http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel

Mindful Eating: Savor the Flavor

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woman eating mindfully

How do you meditate while eating? Slow down. Being mindful and paying attention to the food you consume could help you eat healthier, with more appreciation and intention. Learn how to make every meal a practice of awareness.

Focus on the Food

Mindfulness has become as buzzworthy as cold pressed coffee. One simple way to eat healthier may be to simply be mindful when eating.1

And guess what, mindful eating doesn’t mean dieting or restrictions. It’s about taking a moment to take it in. There are a lot of methods out there, but we’ve simplified it for you.

Ponder: Before you eat, ask yourself, “Am I really hungry?” Sometimes we think we’re hungry when we’re actually thirsty or bored or stressed.2 Check in, do you need nourishment in the form of food or do you need something else?

Appraise: When your food is in front of you, take a moment.  How does it look? How does it smell? Do you really want it? Is it more than you need?

Slow: Slow down, like waaay down. Put your fork down between bites. Really chew your food and taste it. Slowing down helps your brain catch up with your stomach.3

Savor: Really enjoy your food. How does the texture feel in your mouth? What are all the complex flavors you can taste? Take a moment to savor the satisfaction of each bite.

Stop: Stop when you’re full. Sounds so obvious, right? But hey, cleaning your plate isn’t necessary. By noticing when you’re full and stopping, you may avoid unnecessary calories and indigestion.

https://healthyforgood.heart.org/be-well/articles/mindful-eating-savor-the-flavor

Healthy Eating Style

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There is more than one way to eat healthfully and everyone has their own eating style. Make healthier choices that reflect your preferences, culture, traditions, and budget. Choose fruits, vegetables, grains, dairy, and protein foods to get the most nutrition and meet your personal calorie needs. Aim for a variety of foods and beverages from each food group and limit saturated fat, sodium, and added sugars.

Everything You Eat and Drink Matters — Focus on Variety, Amount, and Nutrition

What and how much you eat and drink, along with regular physical activity, can help you manage your weight and lower your risk of disease.

Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars

The saturated fat, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Saturated fat and sodium are sometimes found naturally in foods and beverages. Sugars, sodium, and ingredients high in saturated fat can also be added during processing or preparing foods and beverages.

Start with Small Changes

Create an eating style that can improve your health now and in the future by making small changes over time. Consider changes that reflect your personal preferences, culture and traditions. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style. Each change is a MyWin that can help you build your healthy eating style. Use the tips and links below to find little victories that work for you.

https://www.choosemyplate.gov/healthy-eating-style

The Best Winter Foods for Kids

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By Jessica Cording, MS, RD, CDN

Published December 23, 2015

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kid blowing snow

When the temperatures drop and the daylight hours are shorter, energy levels can take a big dip, right along with mood. Kids might be less active in the cold, winter months, making it extra important to focus on adequate nutrition this time of year. And while it hasn’t been well-studied in children, kids could experience Seasonal Affective Disorder, which is a type of depression with a seasonal pattern, just like adults. Changes in mood, energy, focus, appetite and sleep are some common signs. These foods will help your kids stay healthy — and happy — this winter.

Salmon

The tryptophan in salmon and other animal proteins is a precursor to serotonin, a neurotransmitter associated with mood regulation. Salmon is also packed with omega-3 fatty acids, which have been shown in some studies to help manage depression. Some kids will eat salmon broiled or grilled — try using a marinade or sauce they love on other foods — or cut the fish into small pieces and make kebabs with veggies.

Clementines

Clementines are an adorable winter citrus packed with vitamin C and fiber. They also contain calcium, magnesium, phosphorous and potassium for strong bones and good muscle function. Kids love that they’re usually seedless, easy to peel and fun to eat, making them perfect for school lunchboxes or snacks. You can also toss the sections into salads to make greens more appealing.

Winter Squash

Winter squash is rich in vitamin A and carotenoids, which have been shown to benefit heart health and immunity while promoting healthy skin. They’re also a good source of fiber, which helps keep blood sugar levels stable.

Lisa Brown, MS, RDN, CDN, a registered dietitian in New York City, encourages parents to make winter squash part of the regular rotation. “Most winter squash varieties are naturally sweet, and what kid doesn’t like sweet? Try roasting butternut squash and tossing with cinnamon and maple syrup,” she says. “You can also mix spaghetti squash with your kid’s favorite pasta sauce.”

Sweet Potatoes

Another great source of fiber, sweet potatoes are also packed with vitamin A and potassium. Their mellow, sweet taste works in all kinds of recipes. Slice into thin “coins” and toss with canola or olive oil before roasting. Sweet potato puree can also be used in foods like macaroni and cheese, oatmeal and brownies. Pediatric dietitian Laura Gibofsky, MS, RD, CDN, suggests swapping in baked sweet potatoes as an alternative to french fries. “Have your kids help with peeling so they’re involved in the cooking,” she says.

Cauliflower

This member of the cruciferous veggie family has been noted for its high phytochemical content and potential to help prevent cancer and inflammation. Cauliflower is delicious on its own but easily blends with other flavors. It’s rich in vitamins A, C and K, as well as many B-vitamin. But that’s not all. Cauliflower provides a small amount of protein (1.1 gram per serving), plus potassium, magnesium and manganese — important for growth and development — while the fiber promotes stable energy levels and good digestion.

Cauliflower is delicious roasted, but if your kid is averse to eating veggies, Brown has some creative ideas. Try making cauliflower “rice” in a food processor and adding it to stir-fries, she suggests.

“You can also use riced cauliflower for pancakes,” says Brown. “Just microwave for 45 seconds, then blend it into the batter.” Don’t worry, the pancakes don’t taste like cauliflower!

http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids

Common Herbs and Spices: How to Use Them Deliciously

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spices

Your spice drawer is a treasure chest of zippy, zesty, sweet, savory and spicy flavors; and one of the best qualities of herbs and spices is the variety of flavors you can add to foods without adding salt.

Here’s a how-to guide on the flavor profiles of common spices and how to season with them.

Basil

  • Tastes somewhat sweet, earthy.
  • Delicious Pairings: Any Italian food like meatless lasagna or pasta with red sauce, Thai food like a stir fry with lots of veggies and sprinkled with peanuts, fruit like berries, peaches or apricots
  • Extra Tip: Add dried to dish at least 15 minutes before they are done cooking for full flavor. Add fresh right before serving to avoid flavor loss or wilting.

Curry Powder

  • Is a blend of spices usually including coriander, fenugreek, turmeric, cumin, and others.
  • Delicious Pairings: Indian food like lentil potato stew, breakfast veggie and egg scramble, whole grains like brown rice or quinoa with cilantro, and tuna with celery and no added sugar low-fat yogurt for a delicious sandwich
  • Extra Tip: Some curry powder can be hot and spicy. If you prefer a milder one (or a hotter one) look up a recipe online and make your own mix from spices in your spice drawer.

Cumin

  • Tastes toasty and earthy with a little spice.
  • Delicious Pairings: Mexican food like black bean salsa or refried beans, fish such as tilapia, especially in fish tacos and root vegetables
  • Extra Tip: Cumin is also part of the Indian spice mix garam masala. Delicious when paired with coriander in Mexican or Indian food.

Rosemary

  • Tastes woody.
  • Delicious Pairings: Roasted meats like chicken, pork, lamb or salmon, mushrooms, raw or cooked, whole grain breads, and butternut squash or pumpkin
  • Extra Tip: Long sticks of fresh rosemary can be used to brush marinades on meat or as a skewer stick for grilled kabobs.

Smoked Paprika

  • Tastes smoky and woody.
  • Delicious Pairings: Egg dishes, spice rubs for meats or even tofu, in a fruit salsas like mango, and tomato sauce
  • Extra Tip: Use it to add the smokiness of bacon to any dish without the extra fat or salt.

Thyme

  • Tastes earthy.
  • Delicious Pairings: Any bean dish, blends well with bay leaves, parsley, or lemon zest, and roasted vegetables
  • Extra Tip: Lightly crush dried leaves between your fingers when adding to a dish to release the flavor.

Cinnamon

  • Tastes sweet and spicy.
  • Delicious Pairings: Whole grain muffins, waffles, pancakes or breads and fruit crisps with oatmeal topping. Greek meat dishes like lamb or beef stew with oregano and onions
  • Extra Tip: The natural sweetness means you can cut the amount of sugar in some recipes.

https://recipes.heart.org/articles/1040/common-herbs-and-spices-how-to-use-them-deliciously

Maple Walnut Granola

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Maple Walnut Granola

This easy granola packs healthy oats, crunchy walnuts and a touch of sweet maple syrup. Oats contain cancer-preventing fiber and contain essential minerals and vitamins. Walnuts contain high amounts of polyphenols, phytochemicals that have antioxidant properties. Make them anytime for an easy go-to breakfast or snack.

Maple Walnut GranolaPhoto credit: Heather Victoria Photography

Ingredients:

  • Nonstick cooking spray
  • 3 cups old fashioned oats
  • 1/4 cup whole-wheat flour
  • 1/4 cup chopped English walnuts
  • 1/2 tsp. cinnamon
  • Pinch of salt
  • 1/3 cup maple syrup
  • 1/3 cup canola oil
  • 1 tsp. vanilla extract

Directions:

  1. Preheat over to 300 degrees F. Lightly coat baking sheet with cooking spray.
  2. In large bowl, combine oats, flour, walnuts, cinnamon and salt. In separate bowl whisk together maple syrup, oil and vanilla. Add to oat mixture, stirring well to coat.
  3. On large baking sheet, evenly spread mixture. Bake 30 minutes. Remove tray from over and stir granola, breaking up any lumps. Return to oven and bake an additional 20 minutes.
  4. Remove from oven and allow granola to cool completely. Store in airtight container.

Makes 10 servings. Yield: About 5 cups (1/2 cup per serving)

Per Serving : 260 calories, 15 g total fat (1 g saturated fat),
27 g carbohydrate, 6 g protein, 3 g dietary fiber, 30 mg sodium.

Prep Time: 10 minutes

Cook Time: 50 minutes

What are your portion sizes?

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Deciding what to put on your plate at meal time can be hard. You want to eat healthy, but you also want to feel satisfied. The good news is that you don’t have to figure out nutritional value versus calories on your own.

Forget the old Food Pyramid. The U.S. Department of Agriculture has a new online tool called MyPlate. It can help you and your family make smarter choices in a fun, engaging way. Check out how MyPlate can make mealtime easier.

https://www.choosemyplate.gov/

Before You Snack…

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Some Healthier Snack Ideas:

  • Apples, bananas, berries, cantaloupe, grapes, melon, oranges, pineapple, apricots, blueberries, cranberries and raisins
  • Bell peppers, carrots, celery, cherry tomatoes, snap peas, zucchini and cucumbers
  • Oatmeal
  • Whole grain crackers and pita chips
  • Hummus, salsa, bean dip, nut butter, baba ganoush and yogurt
  • Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts

http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_481049.pdf