Category: Health & Wellness

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Ensuring bone health for men

Happy Father’s Day! Strong bones are just as important for men as for women. Your body needs calcium, vitamin D, other important nutrients, and regular weight-bearing physical activity to make and keep bones strong and hard. Not getting enough calcium during childhood can lead to osteoporosis later in life, a disease in which bones become weak and easily fracture or break.

Adults usually reach peak bone mass by the age of 30. Choosing foods first to meet nutrient needs is recommended, but in some cases a multivitamin-mineral supplement may be needed. Learn more about the essential ways to ensure healthy bones for life.

Healthy Bones and Calcium

Males who are between 19 and 70 years old should get 1,000 milligrams of calcium a day. After age 70, calcium needs jump to 1,200 milligrams a day

Good sources of calcium include low-fat and fat-free dairy products such as milk, yogurt, and cheese. Sardines, tofu made with calcium sulfate, and calcium-fortified beverages such as soy milk and 100% fruit juice are also good sources. Leafy greens such as collards and kale and fortified ready-to-eat cereals can provide variable amounts of calcium.

To get the recommended amount, men need at least three servings of calcium-rich foods or beverages every day. A calcium-rich serving is equivalent to the following:

  • 1 cup low-fat or fat-free milk
  • 1 cup low-fat or fat-free yogurt
  • 1½ ounces low-fat or fat-free cheese
  • 1 cup calcium-fortified soy milk
  • 1 cup calcium-fortified 100% fruit juice
  • 3 ounces canned sardines, with bones

How Much Calcium Is in Your Food?

Read the Nutrition Facts label to learn how much calcium you are getting in each serving.

Calcium has a daily value (DV) of 1,300 milligrams a day:

  • If a label reads 30% DV of calcium, it equals 390 milligrams.
  • If a label reads 20% DV of calcium, it equals 260 milligrams.
  • If a label reads 10% DV of calcium, it equals 130 milligrams.

The Role of Vitamin D

Vitamin D is a key nutrient that helps bones absorb calcium, so it’s important to meet daily vitamin D needs based on age. Per day, infants need approximately 400 IU of vitamin D; children 1 to 18 years old need 600 IU of vitamin D; men under 70 need 600 IU of vitamin D; and men older than 70 need 800 IU of vitamin D.

There are three ways to get vitamin D: sunlight, food, and supplements. Vitamin D is found naturally in just a few foods, such as fatty fish including mackerel, salmon, and tuna; egg yolks; and mushrooms grown under UV light. Milk typically is fortified with vitamin D. Other dietary sources of vitamin D include fortified non-dairy beverages and some brands of orange juice and cereal. Men who do not get enough vitamin D from foods should talk to their physician about taking a vitamin D supplement.

Four Ways to Keep Bones Strong

Bone health is dependent on lifestyle choices.

Here are some key things that men can do to keep their bones strong for life:

  1. Get enough calcium and vitamin D every day from foods and/or supplements.
  2. Participate in regular weight-bearing physical activity, including muscle-strengthening activities at least two days a week.
  3. Avoid smoking, and if you are a male of legal age and choose to drink, limit alcohol intake to two or fewer drinks per day, on days when it is consumed.
  4. Talk with your health-care provider about bone health.

 

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Heart health for women

As we know, in May we celebrate Mother’s Day! In the United States, heart disease is the leading cause of death in both women and men. Diet, lifestyle choices, and a few other key factors play a big role in a wide range of heart conditions. Take care of your heart by choosing foods to promote overall health.

Fruits and Vegetables Matter

When it comes to filling your plate, fruits and vegetables are where it’s at. Not only are they sources of dietary fiber and antioxidants, they also can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They provide potassium and magnesium, minerals that have been shown to help lower blood pressure in clinical studies.

Aiming for 1½ to 2 cups of fruit and 2 to 3 cups of vegetables daily is a good way to help meet your potassium goals. Plus, research has shown that fruit and vegetable consumption is associated with a reduced risk for many chronic diseases, including heart disease.

Fat Matters for the Heart

The type of fat you eat also makes a difference. According to the 2020-2025 “Dietary Guidelines for Americans,” a healthy eating pattern should provide less than 10% total calories from saturated fat starting at age 2. An eating plan high in saturated fat may increase the risk for heart disease. Foods such as bacon, sausages, fatty meats, butter, ice cream, and other full-fat dairy foods can be high in saturated fat.

Replacing sources of saturated fat with unsaturated fats has been shown to be beneficial in reducing “bad” cholesterol levels and may help lower the risk for heart disease. Foods such as olive oil, canola oil, avocados, nuts, and seeds contain unsaturated fat.

Omega-3 fatty acids are a special type of unsaturated fat commonly found in fatty fish, such as salmon, mackerel, tuna, and herring. Omega-3s also are found in walnuts and flaxseed. Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas nuts and seeds contain alpha-linolenic acid (ALA). Because these foods contain different types of omega-3 fatty acids, it’s good to include a variety of these foods among the foods you eat throughout the week. Women who are of childbearing age, pregnant, or breastfeeding should consult “Advice About Eating Fish” (www.fda.gov/food/consumers/advice-about-eating-fish) from the Food and Drug Administration and the Environmental Protection Agency.

Stay Active for Heart Health

Regular physical activity also can be beneficial. Get at least 2 hours and 30 minutes of moderate-intensity physical activity each week, with some activity on most days of the week. Maintaining a healthy weight can help manage certain conditions such as high blood pressure. According to the Physical Activity Guidelines for Americans, everyone varies in how much physical activity they need to maintain their weight.

Other Risk Factors

While you can change what you eat and whether you are physically active, there are some risk factors for heart disease that you cannot change:

  • Aging: The risk for heart disease increases with age.
  • Family history: Having a close blood relative, such as a parent or sibling, with heart disease increases your risk of having heart disease.
  • Ethnicity: Some ethnicities have a higher risk of heart disease and stroke.
  • Previous heart attack: A history of past heart attacks can increase the odds of having another one in the future. However, in this case, there are things you can do to reduce your risk, such as eating healthfully and participating in cardiac rehab.
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10 ways to save time and money at the grocery store

There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed.

Stay within your grocery budget while feeding your family well, by following these 10 tips:

  1. Don’t shop when you’re hungry.It may be more tempting to make impulse purchases, especially on less nutritious items that cost more, when shopping on an empty stomach.
  2. Make a shopping list and stick to it.Plan in advance and make a menu of meals for the week—check what you have at home first, so you know what you need and don’t overbuy. A list can help you avoid buying more than you plan to eat and wasting food that may spoil.
  3. Organize your list into sections according to the layout of the supermarket. This can help cut down on the time and the number of passes you need to make through the aisles.
  4. Check for supermarket specials.Check the weekly store circulars for sales and coupons for items you regularly purchase or that are on your grocery list for the week. Also, look at company websites and apps for coupons. Check for in-store deals like “manager’s specials” of day-old bread or foods close to their expiration date.
  5. Shop the bulk foods aisle.Many stores offer bulk herbs, spices, nuts, dried fruits, whole grains, dried beans, and other items at discounted prices. Sometimes these are foods in a less processed form, which means you are getting an added bonus of healthy options for less money.
  6. Stock up on staples when they go on sale.Browse grocery aisles or weekly flyers for sale items and stock up on foods you can keep in the pantry and freezer. Look for nonperishables such as canned and bottled goods; dried beans and peas; whole-grain pastas, crackers, and cereals; brown rice; tomato sauces; and nut butters.
  7. Think canned and frozen. Canned and frozen fruits and vegetables often are less expensive than their fresh counterparts. Plus, they’re great to have on hand when you’re short on fresh options. Fruits and veggies are canned at their peak of nutrition and quality. Be sure to choose no-salt-added, no-sugar-added, or less-sodium varieties.
  8. Use a slow cooker.This handy kitchen appliance uses a moist-heat method of cooking that helps tenderize less expensive but tougher cuts of meat. Stretch that dollar further by adding frozen vegetables or beans to your slow cooker recipes. Meals from a slow cooker are hearty and filling, and they make the house smell good!
  9. Cook meals in large batches, then freeze for later. Batch-cook and freeze meals over the weekend when you have more time. On weekdays, all you have to do is take a meal out of the freezer and simply reheat it. You also can use leftovers from a roast or chicken to make a stir-fry, tacos, or soup other days of the week.
  10. Take advantage of loyalty cards, store brands, coupons, and specials.If you haven’t signed up for your grocery store’s loyalty card, do it now. Sometimes sale prices are only valid with the loyalty card, and you could miss out on big savings. Consider purchasing the store brand of packaged foods—they usually are a better value than commercially branded items.
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March is National Nutrition Month

Between what you hear on TV, see on social media, and read in the news, eating well can seem like a real challenge. But it doesn’t have to be. A registered dietitian nutritionist (RD or RDN) will partner with you to develop a safe and realistic eating plan that you can stick with for the long haul. To guide and motivate you, an RDN will use creative and out-of-the-box strategies to help with meal planning, grocery shopping, and mindful eating.

An RDN has completed multiple layers of education and training established by the Accreditation Council for Education in Nutrition and Dietetics. All RDNs must do the following:
• Obtain a minimum of a master’s degree, which includes a specially designed, accredited nutrition curriculum.
• Complete an extensive supervised program of practice at a health-care facility, food-service organization, or community agency.
• Pass a rigorous registration exam.
• Maintain continuing education credits throughout their career, with licensure in each state they practice in.
What’s more, many RDNs have certifications in specialized fields, such as sports, pediatric, renal, oncology, diabetes, or gerontological nutrition.

Do you want to lose or gain weight? Are you pregnant, looking to become pregnant, or you’ve just had a child? Are you looking for ways to maintain your health in your older years? Are you an athlete looking to boost your performance? These are just a few of the reasons people seek the expert, science-based advice of an RDN.

10 Common Reasons to Consult with an RDN

1. You want help managing diabetes, high blood pressure, or other chronic diseases. An RDN can help you understand your condition and how the foods you choose might affect it. Plus, a registered dietitian nutritionist works with you to create an eating plan that has the nutrients needed to manage your condition.

2. You are thinking of having or have had gastric bypass surgery. Because your stomach can only manage small servings after surgery, it’s tricky to get the nutrients your body needs. As a part of your health-care team, an RDN helps you make changes to your eating plan to meet these needs and still feel satisfied.

3. You have digestive problems. Working closely with you and your doctor, an RDN provides guidance to help fine-tune your diet. Together, you’ll find choices that do not aggravate your condition—for example, limiting fried foods or caffeinated and carbonated drinks.

4. You’re pregnant, trying to get pregnant, or are a new parent. Meet with an RDN to make sure you get the nutrients you need for a healthy pregnancy. And, after the baby comes, an RDN can help make sure you and your little one are getting the nutrients you need to support good health.

5. You have a food allergy, intolerance, or sensitivity. Unsure what you can eat because of celiac disease, food allergies, lactose intolerance, or another condition? It’s easy to be overwhelmed by what you think you can’t eat, which can lead to a boring diet that doesn’t give your body the nutrition it needs. An RDN can teach you strategies, including identifying foods to avoid, and help you find substitutions to keep your diet balanced and tasty.

6. You or your child is experiencing disordered eating. As part of the treatment team, RDNs counsel people with eating disorders such as anorexia and bulimia.

7. You’re caring for an aging parent. An RDN can help with food or drug interactions, proper hydration, special diets for hypertension, and changing taste buds as you age.

8. You want practical lifestyle advice. Need help sorting through the facts and fiction of nutrition headlines? Learn how to read labels at the supermarket, discover how healthy cooking can be inexpensive, learn how to dine out healthfully, and find out how to manage temptations. When you see an RDN, the last thing you’ll get is one-size-fits-all diet advice. After learning about your health history, favorite foods, and eating and exercise habits, an RDN will help you set goals and prioritize. Follow-up visits will focus on maintenance and monitoring your progress.

9. You want to improve your performance in sports. A RDN can help you set goals to achieve results—whether you’re running a marathon, skiing, or jogging with your dog.

10. You realize the need to feed your family healthier foods, but you do not cook. A registered dietitian nutritionist can teach you how to plan and prepare meals in a simple, healthful, and convenient way. Connect with an RDN today!

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Are you zombie scrolling too much? Try to cut down

It’s 2024. Will your average screen time go down this year?

In 2023, the average time that people spent staring at a screen was just under 7 hours, slightly higher than the worldwide average of 6.5 hours a day, according to DataReportal. Some of it is on your computer, which accounts for half of the screen time. The other half is on your mobile device. Effectively, half of our waking hours is spent looking at a screen.

Is this healthy? Probably not. Health experts recommend less than 2 hours in front of a screen daily (excluding school or work), according to the National Institute of Health (NIH).

It’s not surprising. Data from Harmony (www.harmonyhit.com), a healthcare information technology company, shows that 40% of Americans are trying to cut down on their screen time this year, and another 36% feel like they should. Like all new year’s resolutions, this may not be easy.

The top application we are using when on the phone is messages. This is followed by all the social media sites—YouTube at #2 and Facebook at #3. TikTok, the latest fashionable app, is #6, just behind Instagram.

According to the study, half of Americans feel they are addicted to their devices. The younger you are, the more you tend to feel that way. The top reason is that our entertainment is more and more coming through our phones now. People often reach for their phone when bored.

In our search for the next viral video that keeps us entertained, we end up constantly checking our phones. Researchers call the behavior of scrolling for new content without a specific purpose “zombie scrolling.” Often, even if the news is bad or depressing, we still constantly look out for it; Merriam-Webster has termed this “doom scrolling.”

According to Harmony’s December 2023 study, 48% of Americans zombie scroll; they are scrolling without a specific purpose. More alarmingly, 27% of us text while at the stoplight. This might contribute to why we are hearing more honking and road rage than in the past. Also, if you ever wondered if others share the habit of using their phone on the toilet, you will find that you are among the supermajority—3 in 5 admit to doing it.

A University of Rochester Medical Center study in 2023 listed some of the signs of addiction to our smart devices:

  • Losing large amounts of time mindlessly checking apps or browsing the internet on your phone
  • Feeling anxious or restless when you cannot access your phone
  • Use of your phone has interfered with your productivity at work or at home
  • Using your phone in dangerous or inappropriate situations, such as when driving or crossing the street
  • Struggling to wait to check your phone when you receive an alert

It is hard to imagine that, just a few decades ago, baby boomer parents would have frowned upon hours and hours of TV watching. Now, every age group is spending much more time in front of the screen. Many parents nowadays still try to limit their children’s screen time. NIH reports the following among those 8 to 18 years old:

  • 28% said that their parents set TV-watching rules
  • 30% said that their parents set rules about video-game use
  • 36% said that their parents set rules about computer use

A NIH-sponsored study showed that, when parents set media rules, children’s media use dropped by 3 hours per day!

Recently, TikTok started implementing a screen limit of 60 minutes for kids under age 18. The limit can be disabled or extended via entering a passcode.

Even among adults, the Harmony survey showed that 55% feel that they waste time on their phones. And previous studies showed that excessive phone usage is linked to anxiety among younger adults.

Smartphones are a power tool for us to stay connected with our loved ones, and like all tools, we need to use it to benefit ourselves. So if you feel like you are zombie scrolling too much, or when the next world event upsets you and you feel like doom scrolling, try these suggestions from Harmony to cut down on screen time:

  • Doing activities that don’t require a phone
  • Putting the phone away while around others
  • Using the “Do not disturb” feature

Early studies are showing that even a small reduction has shown benefits in respondents’ mental health. So for 2024, try some of these suggestions, and maybe you will end up less anxious in a turbulent world.

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25 heart-healthy tips for your valentine

February is Heart Month. Here are some tips to take care of your heart this Valentine’s Day. Some foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Try these tips for preparing heart-healthy meals.

 Choose Healthier Types of Fat and Cooking Methods

  • Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
  • Make your own salad dressings with olive or flaxseed oil.
  • Blend mashed avocado into dips or use small amounts to add flavor to dishes.
  • Try different ways of cooking foods, such as baking, broiling, grilling, steaming, and poaching, to add variety.

 Eat Foods Containing Omega-3 Fatty Acids

  • Add walnuts to cereal, salads, or muffins. Try walnut oil in salad dressings too.
  • Eat two 4-ounce portions of fatty fish each week. Some options include salmon, lake trout, canned light tuna (in water), mackerel, and sardines.
  • Some chickens are given feed that is high in omega-3s, so their eggs will contain more as well. When buying eggs, check the package label.

Include Sources of Dietary Fiber Throughout the Day

  • Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds, and nuts.
  • Make half your plate fruits and vegetables at each meal.
  • Select whole fruits and vegetables instead of 100% fruit juices more often, and don’t discard edible peels. Removing the peels on produce, such as apples and potatoes, lowers their fiber content—just be sure to wash them before preparing or eating.
  • Choose whole grains instead of refined grains whenever possible.

Limit Saturated Fat

  • If you eat meat, select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name, and drain the fat off cooked, ground meat.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami, and bacon.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2% products, then move to 1% and finally to fat-free, to adjust to the new taste.
  • Choose skinless poultry or remove the skin before eating chicken or turkey.
  • Check the Nutrition Facts Label on food packaging for saturated fat content and to see if trans-fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates—such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts—may still contain them. These foods also are sources of added sugars and should be limited for that reason, as well.

Reduce Salt (Sodium)

  • Prepare foods at home more often so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Skip the table salt and be mindful when adding other higher-sodium condiments such as soy sauce, ketchup, pickles, and olives to your food at the table.
  • When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
  • Check the Nutrition Facts Label for sodium, and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.
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Finding Peace: Practical Ways to Relieve Stress in Your Daily Life

In the hustle and bustle of everyday life, stress has become a constant for many. However, incorporating simple yet effective stress-relief strategies into your daily routine can make a significant difference in your overall physical and mental well-being. 

Here are some practical tips from the CDC, along with simple (and local) ways to relieve stress and make healthy choices in the new year:

Take breaks from news stories, including those on social media. It’s good to be informed, but constant information about negative events can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and  computer screens for a while.

Take care of your body: Staying physically healthy can improve  your emotional well-being. Whether you’re already a gym rat or working towards developing a  sustainable exercise routine, Parkland/Coral Springs and the surrounding areas have plenty of options to help you stay active.

Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars.  Luckily, living in South Florida makes it just a bit easier to eat well all year. From the many smoothie and juice shops to our nearby locally owned healthy eateries, our town is perfect for people who want food that doesn’t skimp on flavor or nutrition.

Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night. 

Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 ½ hours a week. You can break it into smaller amounts such as 20 to 30 minutes a day. Many locals enjoy taking a brisk cool walk first thing in the morning or  an afternoon stroll to break up the day. Either way, spending time outdoors and connecting with nature is proven to have a calming effect on the mind. 

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Dealing with dietary restrictions at holidays

The holiday season is here and with that comes fancy dinners, work parties, potlucks, and family gatherings. While breaking bread with your favorite people can be one of life’s simple joys, anxiety over what to make when feeding those with special dietary needs can make things feel complicated. Here are nine tips and tricks for hosting a holiday dinner that everyone can enjoy:

Ask for advice. Who knows best? The person with special dietary needs! Once you have a menu in mind, discuss it with your guests ahead of time and ask how they can best be accommodated.

  1. Read labels. Dairy, gluten, nuts, and non-vegetarian ingredients are found in many packaged foods. If you are not sure whether an ingredient is safe for your party guests, ask the person you’re accommodating or skip it.
  1. Don’t cross-contaminate. Use separate tongs when grilling meat and veggie burgers to spare the vegetarian foods from meat juice. Don’t bake a nut-free cookie on the same tray where you just roasted almonds. Thoroughly wash the strainer in between draining wheat spaghetti noodles and gluten-free ones. Being mindful of opportunities for cross-contamination can lower the risk of serving foods that your guests might not be able to eat.
  1. Make simple swaps. Tossing your veggies with olive oil instead of butter means that those with dairy allergies or observing a vegan diet can enjoy them too. Use vegetable stock instead of chicken or beef stock for meat-free side dishes and soups so more people can enjoy them.
  1. Leave the toppings on the side. Sometimes it’s just one or two ingredients that rule out a dish for those with dietary issues. If you leave certain items on the side, like bacon crumbles, nuts, or croutons, those who have food restrictions can still eat the food and those who don’t can top off their dish.
  1. Build a bowl. Rather than designing a menu with several parts, build a buffet of toppings and let your guests do the rest. From a yogurt parfait brunch to a smoky burrito bowl, there are many options for having a casual meal that is satisfying for everyone. Having a diverse spread of options will allow your guests to create a meal that fits their needs.
  1. Serve delicious drinks. Even those not drinking alcohol enjoy fancy mocktails. Include everyone in the festivities by making a pitcher or two of fruit and herb–infused waters or a dry bar with seltzer, juices, and herbs. 
  1. Polish your sales pitch. We tend to be wary of foods we cannot easily identify. To encourage everyone to try different dishes, write the menu on a chalkboard or place a menu card on the table. On your buffet line, label each dish with enticing adjectives and include ingredients. Not only does this encourage a picky eater to try new things, but it also helps guests avoid food allergens.
  1. Have fun! Remember, you don’t have to accommodate your guests for every single dish. If your holiday dinner would not be complete without your grandmother’s Yorkshire pudding, include it. Missing your personal favorites might lower your own enjoyment at the occasion. With a well-planned dinner, all of your guests can be happy and well fed.

 

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Carbohydrates, part of healthful diabetes diet November is National Diabetes Awareness Month

Carbohydrates are the body’s preferred source of fuel, and food sources containing carbohydrates can offer a variety of vitamins, minerals, and other nutrients.

There are three types of carbohydrate: starches, sugars, and dietary fiber.

  • Starches are present in plant-based foods such as potatoes, peas, corn, beans, rice, and other grain products.
  • Sugars occur naturally in foods such as fruit and milk, but there are also sources of added sugars that are found in highly processed foods, such as candy, cake, and soft drinks.
  • Dietary fiber is an indigestible part of plant foods that may help with digestive and heart health.

Individuals with diabetes should focus on choosing carbohydrates from nutrient-rich, whole foods such as fruits, vegetables, beans, whole grains, and dairy products, including low-fat or fat-free milk and yogurt. Foods and beverages with added sugars should be consumed sparingly, regardless of a diabetes diagnosis.

Spreading carbohydrate choices evenly throughout the day helps to prevent spikes and dips in blood sugar. A registered dietitian nutritionist (RDN) can create a specific meal plan that harmonizes individual preferences with the special needs of someone with diabetes.

Recommendations for carbohydrate goals will vary from person to person. For someone who eats 2,000 calories a day, an RDN may recommend that one meal contain about 45 to 60 grams of carbohydrate—or three to four servings of carbohydrate. This may vary depending on how frequently a person plans to eat throughout the day.

In meal planning for diabetes, a serving of carbohydrates is equal to 15 grams of carbohydrate. Here are some examples of serving sizes, but refer to the Nutrition Facts Label whenever possible for exact amounts:

  • Fresh, frozen, or canned fruit:
    • 1 small apple, a 4-inch-long extra-small banana, or a medium orange
    • ½ cup fruit cocktail, canned pineapple, or unsweetened applesauce
  • Dried fruit:
    • 2 tablespoons of raisins or dried cranberries
  • Milk and milk substitutes:
    • 1 cup (8 fluid ounces) fat-free, low-fat, or lactose-free milk
    • 1 cup (8 fluid ounces) unsweetened or light soy beverage
  • Yogurt:
    • ⅔ cup (6 ounces) unsweetened or light varieties
  • Cereal:
    • ½ cup cooked oatmeal or grits
    • ½ cup bran flakes or plain shredded wheat
  • Whole grains:
    • ⅓ cup cooked brown rice, quinoa, or whole-wheat pasta
  • Other starches:
    • ½ hamburger bun or English muffin
    • 1 small (6-inch) corn or flour tortilla
  • Starchy vegetables:
    • ½ cup mashed or boiled potatoes
    • ½ cup green peas or corn
    • ½ cup black, kidney, pinto, or garbanzo beans
  • Sweets and other carbohydrates:
    • 1 tablespoon regular syrup, jam, jelly, sugar, or honey
    • ½ cup sugar-free pudding
    • ½ cup ice cream

For people both with and without diabetes, carbohydrates play an important role in a healthful diet. Whole foods such as fruits and vegetables, beans, whole grains, nuts, and seeds provide dietary fiber, protein, and nutrients to support health.

Meet with an RDN to develop an individualized meal plan that works for you.

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Reducing your breast cancer risk

October is National Breast Cancer Awareness Month, and the perfect time to learn how to reduce your risk by eating right and engaging in physical activity. While there is no guaranteed way to prevent breast cancer, a healthy lifestyle can help reduce your risk of developing it and boost your odds of full recovery if you are diagnosed with it.

 All women are vulnerable to developing breast cancer, but certain women are at a higher risk. Although some risk factors can’t be controlled, such as family history, gene mutations, and onset of menstruation and menopause, other risk factors can be reduced by focusing on nutrition and lifestyle choices.

Weight is closely connected with breast cancer risk, and risk increases for those with overweight or obesity after reaching menopause. Engaging in regular physical activity is associated with reduced breast cancer risk and is one way to help promote a healthy body weight. For optimal health, aim for at least 30 minutes of moderate-to-vigorous physical activity most days of the week.

Certain foods—high in dietary fiber, vitamins, minerals, and phytonutrients—may help protect against some cancers. The following foods include a variety of vegetables, fruits, and whole grains:

  • Cruciferous and dark, leafy green vegetables:spinach, broccoli, cauliflower, brussels sprouts, cabbage, collards, and kale
  • Fruits:citrus, berries, pomegranate, and cherries
  • Whole grains:oats, whole-grain barley, bulgur, whole rye, and whole-grain breads and cereals
  • Legumes:beans, peas, lentils, and soybeans

Alcohol intake also is linked with breast cancer risk. If you are a female of legal age and choose to drink, limit your intake to no more than one serving of alcohol per day. (A serving of alcohol is considered 1½ fluid ounces of hard liquor, 5 fluid ounces of wine, or 12 fluid ounces of beer.)

An oncology registered dietitian nutritionist (RDN) will do the following:

  • Help individuals find the best food choices and ways to eat based on how they feel and what they like. For example, small, frequent snacks may be easier to tolerate than a few larger meals.
  • Help patients determine if supplements and nutrient-rich beverages and foods are needed to get the nutrition they need.
  • Answer questions about foods, supplements, nutrients, and diet. There is an infinite number of sources of information about diet and cancer.
  • Help patients process the information they’ve found and discuss the options that may be most beneficial.

Food and nutrition are critical parts of successful cancer treatment. Nutrients support healing and the growth of healthy cells in your body; they also go a long way toward helping you maintain energy and strength.

A personalized nutrition plan based on an individual’s likes, dislikes, lifestyle, symptoms, and concerns is an integral part of cancer treatment. An RDN trained in oncology nutrition is a key part of the medical team working with people with cancer.

Once cancer treatment is complete, maintaining a nutritious eating routine can help the body heal and offer protection for the future. Center your plate to focus on fruits, vegetables, and whole grains. Studies have also found that people who limit added sugars, red meat, and alcohol have lower risks of certain types of cancer. Food choices should be easy to chew, swallow, digest, and absorb, even if high in fat.

This type of eating routine is also good for heart health and can help reduce the risk of other chronic diseases.

 

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Healthy habits for the new school year

It’s August, time for our kids (and teachers) to get ready to return to school. Even if your children are excited to begin school, it is typically a big adjustment for everyone. Getting back into the school routine can be difficult, especially after a relaxed summer schedule. Parents, you can assist your children and manage the increased pace by planning ahead, being realistic, and maintaining a consistent, structured schedule until school begins.

The new school year requires changes, which can be difficult for kids, especially for the younger ones. School-aged children who are sensitive or have anxiety issues or developmental delays may need more time to adjust than others. In order to alleviate discomfort and make the transitions easier, I suggest that parents talk to their children about the upcoming school year, the new teachers, and the excitement of making new friends. This type of dialogue is helpful to learn about your kids’ feelings so that you are able to understand their fears and help them move ahead in a positive, nonjudgmental way. Your reaction and response can assist your child in setting realistic goals and reducing internal concern. The conversations will open doors for future interactions.

Getting kids back on the early-morning wake-up routine can be extremely difficult, especially for teens and preteens. An idea that works well in establishing school protocol is to begin having them back into the habit of going to bed earlier and waking up earlier about a week before school starts. This slow change allows them time to adjust so that they are more comfortable and school-ready. It also helps to create a morning schedule in order to keep kids on track. Helping children by practicing the before-school behaviors of getting dressed, brushing teeth, and eating breakfast in a timely manner can help manage mornings in order to avoid stress and tempers. Establishing afternoon and evening schedules ensures that there will be time for homework, screen time, play, baths/showers, dinner, and bedtime. One of our many jobs as parents is to help our children adjust to new routines and to accept responsibility, in age-appropriate ways. A consistent bedtime routine helps to ensure a good night’s rest, which is important in having productive and happy school days.

Another great way to ensure success is to help your kids plan ahead. Encourage them to organize clothing, backpacks, and even lunch before going to bed. This way, an extra minute or two of snoozing eliminates a mad dash around the house and the chance of forgetting something important. I also strongly recommend avoiding screen time before school because it distracts kids from their routines and responsibilities. It also encourages children to stay calm and focused. Once your routine is established, you can slowly make concessions and allow some screen time. However, I would encourage you to save screen activities for after school.

Planning ahead for parents is also helpful as it encourages you to think about what meals you want to serve your family. Planning meals that are healthy and easy to prepare works because kids and families are going to be tired throughout the first few weeks back.

Establishing homework time and a designated place for kids to do their homework is also really helpful. Children thrive with structure and routine, so making sure they know what the expectations are in the afternoon is key to success. Having a set place to do homework, and knowing that they can play afterward, provides kids with the motivation to complete their work earlier in the afternoon.

Overall, it’s an exciting time of year, but also one that can be difficult to adjust to. Having a plan in place to help yourself and your family get prepared for the new school year is the key to less stress and less anxiety for all.

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Dealing with dietary restrictions during the holidays

The holiday season is here, and with that come fancy dinners, work parties, potlucks, and family gatherings. Although breaking bread with your favorite people can be one of life’s simple joys, anxiety over what to make when feeding those with special dietary needs can make things feel complicated. Here are nine tips and tricks for hosting a holiday dinner that everyone can enjoy.

  1. Ask for Advice

Who knows best? The person with special dietary needs! Once you have a menu in mind, discuss it with your guests ahead of time and ask how they can best be accommodated.

  1. Read Labels

Dairy, gluten, and non-vegetarian ingredients are found in many packaged foods. If you are not sure whether an ingredient is safe for your party guests, ask the person you’re accommodating or skip it.

  1. Don’t Cross-Contaminate

Use separate tongs when grilling meat and veggie burgers to spare vegetarian foods from meat juices. Don’t bake a nut-free cookie on the same tray you just roasted almonds. Thoroughly wash the strainer in between draining wheat spaghetti noodles and gluten-free ones. Being mindful of opportunities for cross-contamination can lower the risk of serving foods that your guest might not be able to eat.

  1. Make Simple Swaps

Tossing your veggies with olive oil instead of butter means that vegans and those with dairy allergies can enjoy them too. Use vegetable stock instead of chicken or beef stock in the side dishes so that more people can enjoy them.

  1. Leave the Toppings on the Side

Sometimes it’s just one or two ingredients that rule out a dish for those with dietary issues. If you leave the bacon crumble on the side, those who eat meat can still have it, and vegetarians can eat the dish too.

  1. Build a Bowl

Rather than designing a menu with several parts, build a buffet of toppings and let your guests do the rest. From a yogurt parfait brunch to a smoky burrito bowl, there are many options for having a casual meal that is satisfying for everyone. Having a diverse spread of options will allow your guests to create a meal that fits their needs.

  1. Serve Delicious Drinks

Even those not drinking alcohol enjoy fancy mock-tails. Include everyone in the festivities by making a pitcher or two of fruit and herb-infused waters or a dry bar with seltzer, juices, and herbs.

  1. Polish Your Sales Pitch

We tend to be wary of foods we cannot easily identify. To encourage everyone to try different dishes, write the menu on a chalkboard or place a menu card on the table. On your buffet line, label each dish with enticing adjectives and include ingredients. Not only does this encourage a picky eater to try new things, but it also helps guests avoid food allergens.

  1. Have Fun!

Remember: You don’t have to accommodate your guests for every single dish. If your holiday dinner would not be complete without your grandmother’s Yorkshire pudding, include it. Missing your personal favorites might lower your own enjoyment of the occasion. With a well-planned dinner, all of your guests can be happy and well-fed.

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