Tagged with 'healthy-eating'

Eating healthy doesn't have to be complicated. Our RD gives you helpful tips.

Children eat 1,640 dinner meals before the age of five. During that time, their eating habits are like cobwebs, easy to change. After five, their eating habits are more like cables, with powerful holds on their life and health.

Use that birth to 5 timeframe to your advantage by considering the tips listed below. If your kids are over five years old, children develop a natural preference for the foods they enjoy the most, so the challenge is to make healthy choices appealing. Of course, no matter how good your intentions, it’s always going to be difficult to convince your eight-year-old that an apple is as sweet as a cookie. However, you can ensure your children’s diet is as nutritious and wholesome as possible, even while allowing for some of their favorite treats.

Tips to Promote Healthy Childhood Eating

Have Regular Family Meals. It’s more than just eating together. You eat. You talk. You listen. You laugh. You learn. Family meals connect families in powerful ways.

Knowing dinner is served at approximately the same time every night and the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.

An increase in the frequency of family meals is also associated with higher nutrient intakes (including calcium, iron, vitamins, and fiber) and lower intakes of saturated and trans fats. This blog talks about how dinner rituals correlate with a child’s weight. 

Cook More Meals at Home. Eating home-cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions.

Get Kids Involved. Children enjoy helping adults shop for groceries, selecting what goes in their lunch box, and preparing dinner. They also like washing vegetables. They’ll enjoy eating them more if they help prepare them. It's also a chance for you to teach them about the nutritional value in different foods, and (for older children) how to read food labels. My 3½ year-old frequently asks how certain foods help his body. I find myself telling him things such as, “chicken gives you big muscles,” “carrots help you see better” and “fish makes your heart healthy.”

Walk the Talk. A child's impulse to imitate is strong, so it’s important you act as a role model for your kids. Sooner or later, kids will do as you do. It’s no good asking your child to eat fruit and vegetables while you gorge on potato chips and soda. Let them see you eating a variety of different fruits and vegetables. If you don’t like a particular fruit or vegetable, by all means, NEVER, and I mean NEVER, tell your child that. Fake it!! If your child knows you don’t like it, they won’t want to eat it either!

Make a Variety of Healthy Snacks Available (instead of empty calorie snacks). Children learn to enjoy healthy snacks if offered to them consistently. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.

Some of my favorite go-to snacks for my kids are fruits and vegetables, as mentioned above, and also: dried fruit (mango, pineapple, apricots, apples, bananas, cranberries, raisins), dried coconut, coconut chips, veggie and kale chips, nutrition bars (Luna, Kind, Amazing Grass), almonds, pistachio nuts, trail mix, whole grain crackers, string cheese, baby carrots, and any type of fresh fruit.

Make Meal Time Enjoyable. I remember sitting at the table for at least 30 minutes after dinner was over, while my mom insisted I take a bite of green peas. Horrible! Please don't force your kids to eat certain things, don’t insist your child clean the plate, and never use food as a reward or bribe. Mom and dad decide what to feed the kids, and it's your child's responsibility to decide how much to eat.  

Keep in mind, children need to be offered a new food as many as 10-15 times before they will eat it! Please don't give up or say "he doesn't like that." He/she may surprise you!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Our culture has brainwashed us into thinking being ultra-thin is equated with beauty. To obtain this image, Americans put so much time, energy, and money into diets, and in the end the diets don’t even work. The dieting failure rate helps explain the industry’s rapid growth. When a diet fails, the search is on for a new one that “really works.” Ninety-five percent of dieters regain their lost weight. Plus, many of those who have “failed” put on additional weight within one to five years. The 5% of “successful dieters” are usually successful because they have actually adopted a new lifestyle, not because they have stuck to their diets.

Effects of Dieting

Many people blame themselves and their lack of willpower for their diet failures. In reality, it has nothing to do with willpower. Diet failure can be attributed to the body responding to hunger and the body’s state of semi-starvation or starvation.

The body and mind react to a diet in the same way they would to starvation.

In starvation, the body’s metabolism decreases, and cravings increase. This is the set up for diet failure. Metabolism naturally slowing down during starvation is the body’s attempt to conserve energy. A decrease in metabolism means the body is burning calories at a slower rate.

Your Mind On A Diet

While on a diet, the mind becomes preoccupied with thoughts of food and cravings intensify, especially for foods that will provide quick energy, like sweets. Eventually, it’s too difficult to fight nature. People can’t remain on diets forever and when dieters terminate their diet efforts, it is common for overeating to ensue. Overeating and even “normal eating” with a suppressed metabolism will cause the weight that was lost to come back. The failure rate of dieting is so high (95%), not because people aren’t good enough or strong enough but because our bodies were designed to fight weight loss.

Intuitive Eating

Intuitive eating teaches individuals how to look inside themselves and listen to internal cues. It also provides guidance on how to form a healthy relationship with food. It is an anti-diet approach to eating. There are no rules to break and no temptations to resist. Intuitive eating, unlike dieting and meal planning, is not a set up for failure.

The ability to use the internal cues (hunger and fullness sensations and cravings) to regulate food intake is present in everyone. This is true no matter how long the individual has been ignoring them. The challenge in becoming an intuitive eater is to reconnect with the already present internal cues and to learn to ignore the external ones.

Dieting is Purely an External Way to Regulate Food Intake

Other external things that control food intake include: only choosing “good” or “healthy” foods, automatically finishing everything on the plate, and taking only the portion that is listed on the food label. Using external factors to determine what, how much, and when to eat is a dangerous path because it disconnects us from our bodies and our intuition.

Fears Regarding Listening To Our Bodies

Most people initially believe by using internal cues to guide food amounts and food choices, they will inevitably be “unhealthy,” make the wrong choices, and eat too much. This is a sign of a lack of self-trust, which is natural when external factors have been used for so long to make these choices for us.

Regaining trust is a process. It takes time and practice, but it’s well worth it. By using internal cues it is possible to never diet again!

The Process of Becoming An Intuitive Eater

When people start eliminating all the old external rules and controls, it is normal to crave foods that were once restricted. For example, when individuals go on low-carb diets, usually that is the nutrient they start to think about and crave. After stopping the diet, it is quite common to “over-indulge” in foods high in carbohydrates. This is because the body is craving them so intensely. It is the same with any food. The more and longer a food is restricted, the more intense the cravings will be. At first, you might feel out of control, like you can’t be trusted with food. But eventually the extreme cravings subside and return to “normal.” It is important for them to keep this in mind as they are going through the process of becoming an intuitive eater.

Just as the body and mind intensely crave foods that have been restricted, the reverse also holds true. An example of this is going on a road trip and only having limited options of restaurant food available. At first it may be fun, exciting and pleasurable to eat these foods, especially if they aren’t foods you normally consume. However, after a while, restaurant food will get old and boring, and cravings for other foods will arise. This is because your body and mind get tired of the same thing over and over. We crave variety, and we can think of the old adage “variety is the spice of life.”

Listening To The Body and Weight

By listening to hunger and fullness cues and to what the body is craving, our body will naturally find a weight where it feels comfortable. This is known as the body’s set-point weight. An easy way to understand this concept is with an analogy. A thermostat is set at 70 degrees. When the room drops below that temperature, heat will blow out of the vent and warm the room. If the temperature in the room goes above 70 degrees the air conditioner will blow cool air. Metabolism and hunger operate in a very similar way.

Hunger and fullness cues and metabolism play a role in the regulation of our body’s weight, just as the heating and cooling of the room helps control the temperature where the thermostat is set. When weight drops below our set-point, hunger will increase and metabolism will lower to conserve energy. When our weight goes above our set-point, hunger decreases and metabolism increases to burn energy more easily.

It is true the regulatory mechanisms do work harder to keep the body from going below the set-point than above it. This is most likely due to the fact that during the majority of human history food sources have been scarce, and it has been vital for the body to preserve energy as a means of survival. However, the more we are able to tune into the regulatory mechanisms, the more likely weight will remain stable.

Being Mindful While Eating

In order to get back in touch with hunger/fullness cues and to figure out what the body is craving, it’s important to be mindful while eating. Using our senses while eating is a great way to get back in touch with our bodies. In our modern-day lives, many of us are rushing around and eating food on the run. Eating in this manner, most individuals do not pay attention to hunger and fullness cues, let alone the taste, texture, sight, and smell of their food. Staying fully aware of these aspects of food will enhance the experience of eating, and more enjoyment and satisfaction will be derived.

Checking in during various times throughout the meal can also help us to be mindful while eating.

Ask questions like:

1. Where is my hunger/fullness level?

2. Am I enjoying this food?

3. What would make my eating experience more pleasurable in this moment?

4. Would I rather be eating something else?

5. I am staying present while I am eating, or is my mind wandering around?

6. What external things influenced my food choices today?

7. How can I reconnect to the internal signals my body is giving me?

Asking questions and being curious and mindful during mealtimes will be beneficial to someone trying to become a more intuitive eater. Awareness is such an important component of change. Without this subtle awareness we may find it impossible to become an intuitive eater and move out of the diet mentality.

Tips for Families

Don’t Be the Food Police

Trying to control the food intake of a loved one can only lead to trouble, especially if the person has some disordered eating going on. It emphasizes thoughts, “I can’t be trusted with food,” and it teaches your loved one they need to rely on external voices to determine what they “should” and “should not” eat.

Stay away from phrases like, “maybe you want some more of this ‘healthy’ food,” or “you shouldn’t have dessert before dinner.” If you are concerned about your loved one’s eating habits the best time to confront them is when food is not present. It may be helpful to enlist the help of a dietitian.

Get Rid of Scales

Literally, get rid of them. To someone with dieting and/or disordered eating tendencies, the scale can become a way to determine how much to eat or how to feel (“good” or “bad” about themselves). Weighing can become an unhealthy obsession. The number on the scale is another way for individuals to look outside themselves (externally) for answers.

Don’t Comment on Appearance

This is true even if you think it’s a compliment. Something like, “you look healthy,” or even “you’re so thin,” can be twisted around and distorted in the mind of someone with an eating disorder. Try to aoid these comments at all times.

Keep a Wide Variety of Foods Around the House

Being an intuitive eater means figuring out what is being craved during times of hunger. The more variety available, the better chance the craving can be identified and satisfied. Keep foods with various flavors, textures and temperatures on hand. Also, keep fresh fruits and vegetables in the house. Meats, like deli cuts and ground beef and other protein sources like peanut butter and cheese are important for specific cravings. These are just some suggestions. It’s important to consider taste preferences and meal options while shopping at the grocery store.

Don’t Buy “Diet Foods”

These are very triggering and tempting to individuals with a dieting mentality. They feed into unhealthy thoughts and behaviors. Plus, they are generally unsatisfying.

Challenge Traditional Beliefs About Food

Avoid labeling foods as “good” or “bad.” Food is food. It has no moral value. All foods have nutritional value because every food is made up of carbohydrates, protein, and/or fat. These are the main nutrients needed for bodies to function properly, aka: macronutrients. By listening to and tuning into the body’s needs, these macronutrients will be consumed in an appropriate way.

In what ways do you practice intuitive eating? Do you have any questions about intuitive eating?

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Reference:

Center for Change. Dieting is Out; Listening to Our Bodies is In. Alice Covey, RD CD

Snacks can be a fun and valuable part of a person's healthful eating plan – but they can also add unneeded calories, sugar, sodium and fat.

If you choose carefully, and plan ahead, sensible snacks are an important part of any healthful eating plan. Snacks can prevent overeating at mealtimes and throughout the day. For children and adults alike, snacks can supply foods and nutrients that we might miss in meals, and especially offer a great way to eat more fruits, vegetables, whole-grains and dairy.

For active kids and teens, snacks can supplement meals. Because children are still growing, they may need to eat more often to get the calories they need and provide foods that might be missing from their meals.

For adults, a healthy snack can provide an energy boost, and satisfy your mid-day hunger. If you haven't eaten for three or more hours, a snack can help bring up your blood sugar level for optimal energy. For older adults with smaller appetites or limited energy, several small meals including snacks may be easier for their bodies to handle.

Ideas for Sensible Snacking:

Plan your snacks. Keep a variety of tasty, nutrient-rich, ready-to-eat foods nearby, for when you need a bite to take the edge off hunger. Then, you won't be so tempted by less-healthy options from vending machines, fast food restaurants, convenience stores or the contents of your own kitchen.

Make snack calories count. Snack on foods you may not eat at meals, but contain important nutrients, fruits, vegetables, whole grains and low-fat dairy – foods we often don’t eat enough of. Think of snacks as mini-meals, ¼ to ½ the size of a real meal.

Go easy on high-calorie snacks such as chips, candy and soft drinks. They aren’t very effective at filling you up and satisfying hunger, so it’s easy to overeat when eating these types of foods. Plus, many are high in sugar, which is linked to all sorts of health problems. Make these types of choices on an occasion.  

Snack when you're hungry – not because you’re bored, stressed or frustrated. Eating only when you’re physically hungry will ensure you’re fueling your body only when it needs it. Exercise can actually be a great way to feed those emotional urges.

Snack on sensible portions. Choose single-serve containers, or put a small helping in a bowl rather than eating directly from the package or container.

Quench your thirst with water. When you’re truly thirsty, there’s nothing like water to give your body what it needs and actually satisfy your thirst. If you need to “spruce up” your water, consider adding slices of fruit to it for a refreshing flavor. I love adding slices of lemon, lime, orange, cucumber, or grapefruit.

Some of my favorite Snack Ideas:

Fresh or frozen fruit

air-popped popcorn

cottage cheese and fruit

sunflower seed butter on whole grain crackers

peanut butter on celery

dried fruit and nut mix

raw almonds

pumpkin seeds

Greek yogurt

Snap peas, carrots, or deli meat with hummus

baby carrots

beef jerky

hard boiled eggs

string cheese

avocado with a squeeze of lemon and salt

edamame beans

Making the right food and nutrition choices is a necessary part of biting into a healthy lifestyle. What’s your favorite snack?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

The month of March is National Nutrition Month, and today is Registered Dietitian Day! Here's a little story about myself and a few cool nutrition tid bits I've learned along the way.

I was instantly hooked on nutrition when I took a Nutrition 201 class my sophomore year in college at University of Idaho. Once my interest in nutrition was sparked, I attended a “Nutrition Club” meeting held in the university’s nutrition department. At this particular meeting, there were numerous RD’s with different specialties in attendance, and one of them was a Sports Nutritionist. When I heard her describe her job, I knew right then and there I wanted to do that. Even though I have practiced in numerous different areas of nutrition, sports nutrition is by far my favorite.

Here are the Three Very Cool Tid Bits I’ve learned over the years as a Registered Dietitian Nutritionist:

1. Garlic is a great source of organosulfur compounds, which have potential to prevent and treat diseases. Here’s the catch, to receive these health effects of garlic, after you crush or chop the garlic, allow it to “stand” for at least 10 minutes before cooking.  This ensures time for all the enzyme reactions, responsible for the health benefits, to take place. Who would have thought so much was going on inside something so small and seemingly insignificant!

2. I have to throw in a sports nutrition tid bit. One of my favorites has to do with the importance of eating for recovery. It’s important to eat carbohydrate-containing foods or fluid within 15-30 minutes after strenuous exercise. This window of time is important because it’s when your muscles are most receptive to replacing glycogen (storage form of carbohydrates). Waiting longer than two hours to eat after exercising results in 50% less glycogen stored in your muscles. This means, the next day, your legs feel like tree trunks, you feel more fatigued and out of breath than usual, your performance isn’t up to par, and it’s more difficult to exercise as long or as intense.  

3. A food’s nutrition facts label doesn’t begin to describe what’s actually in the food. You MUST read the ingredients!! I started a list of ingredients to stay away from, which makes choosing foods so much easier. Here’s my personal list of ingredients I avoid as much as possible: Hydrogenated Oil, High Fructose Corn Syrup, Sugar, Enriched/Bleached/Refined Flour, Sodium Nitrate, Monosodium Glutamate (MSG), Artificial Color, and Soy. Although there are many other weird ingredients in food, if a person avoids these biggies they’re off to a good start. Usually I am able to find the same product in a healthier version.

What are your favorite nutrition tid bits?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

March is National Nutrition Month, and this year’s theme is “Enjoy the Taste of Eating Right!”

Eating right not only feels good emotionally, but your body will certainly thank you. Topics for March’s health buzz will focus on using nutrition to support our auditory (hearing) system and nervous system, and our eye and bone health.

Stay tuned for these interesting blogs!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Every March for the past 41 years, the Academy of Nutrition and Dietetics has celebrated National Nutrition Month®. This year’s theme is "Enjoy the Taste of Eating Right.” This yearly campaign reinforces the importance of nutrition as a key component of good health, along with physical activity.

It is a little known fact that taste is the primary reason many people make certain food choices. Well, I squeamishly admit I used to make food choices because they were “healthy,” even if it tasted like cardboard. It certainly wasn’t enjoyable, and I don’t do that anymore! Don’t get me wrong, eating healthy, high-quality food remains very important to me, but now I know, not only can eating healthy taste amazing, but you should enjoy the foods you eat.

I love the idea of including “superfoods” for meals and snacking. They offer a ton of flavor with an abundance of benefits. Here are some of my most favorite tastes; simple and mouthwatering.

Brazil nuts: They’re so flavorful and filling in almost a “meaty” kind of way. They contain selenium which helps to protect the body against certain cancers, Alzheimer's disease and depression. Brazil nuts help to reduce our risk of heart disease and can help to control our appetites.

Blueberries: Great texture, great flavor, packed with antioxidants and phytochemicals, and also high in potassium and vitamin C. Not only can blueberries lower your risk of heart disease and cancer, they’re also anti-inflammatory.

Garlic: Who doesn’t love the taste and smell of garlic?! I was once told, if you want your house to smell like you’re cooking something delicious simply sauté garlic, even if it isn’t in your meal, just for the aroma. To make it even better, garlic contains flavonoids that stimulate the production of glutathione, the liver’s most potent antioxidant. Because glutathione enhances elimination of toxins and carcinogens, garlic is one food that can help prevent cancer. One tip: when crushing or chopping garlic, to better preserve and retain the beneficial compounds, allow it to “stand” for at least 10 minutes prior to cooking. 

Cacao: Since we’re talking about flavor, I must include raw cacao—oh, so delicious! Even better, it contains compounds that boost endorphins and serotonin, two of the best-known chemicals responsible for making us happy. Cacao is high in flavonoids, a potent antioxidant that may help fight a wide array of conditions, including diabetes, strokes, and heart disease. Here’s more information about benefits of cacao.

Green Tea: Not only does it taste good, but it’s cheap, doesn’t have calories, is available everywhere, and is associated with relaxing and feeling good. Another reason to drink it—green tea contains ECGC, a powerful antioxidant. Researchers in Spain and the United Kingdom have shown ECGC can inhibit the growth of cancer cells. 

Turmeric: This awesome spice is what gives curry its distinctive taste, and it’s so easy to boost the flavor of chicken, potatoes, or quinoa. A compound in turmeric called curcumin is responsible for its ability as an antioxidant, antiseptic, and anti-inflammatory. Studies suggest curcumin may protect against cancer and Alzheimer's and also improve circulation, prevent blood clotting and tame a variety of pains. Here’s more information about turmeric.

Olive Oil: Olive oil is a monounsaturated fat that helps to lower cholesterol. It contains antioxidants which help fight the signs of aging and protect us from damage caused by free radicals like smoking and pollution. The best way to use olive oil is as a finishing oil because it has a low smoke point. Overheating olive oil, or any type of oil for that matter, changes the flavor and nutritional value, and also generates chemical changes in the oil that aren't healthy.

Kale: This is my current favorite, and the different varieties of kale to choose from are fun to experiment with! I’m obsessed with a kale and purple cabbage salad I make. It’s not only delicious, but bursting with vitamins, minerals, antioxidants, and phytonutrients. One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of copper, potassium, iron, manganese, and phosphorus. Kale is rich in the eye-health promoting lutein and zeaxanthin. Your body is your temple, so choose organic kale.

It’s never too late to incorporate simple, delicious superfoods into your diet. To learn more about National Nutrition Month, visit here.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

To survive, our body requires a tightly controlled pH level in the blood between 7.35 to 7.45, which is slightly more alkaline than pure water. Levels of pH vary in different locations of our body. For example, our stomach is very acidic, with a pH of 3.5 or less, so it can break down food. Our urine’s pH changes, depending on what we eat – that's how our body keeps the level in our blood steady.

Our modern diet has been suggested to increase the acidity of our body. The thought is certain foods, like meat, wheat, refined sugar, and processed foods, cause our body to produce acid, which is harmful for us.

People who believe in eating more alkaline foods and less acidic foods say even though acid-producing foods shift our pH balance for only a little while, if we keep shifting our blood pH over and over, we can cause long-lasting acidity.

According to research, following an alkaline diet may result in a number of health benefits, including:

1. In an alkaline diet, increasing fruits and vegetables improves the Potassium/Sodium ratio and may benefit bone health.

2. A higher intake of foods rich in potassium, such as fruits and vegetables, may reduce muscle wasting in older men and women.

3. Increasing fruits and vegetables in an alkaline diet may relieve chronic diseases such as hypertension and stroke.

4. The resultant increase in growth hormone with an alkaline diet may improve many outcomes from cardiovascular health to memory and cognition.

5. A decreased risk of developing calcium-forming kidney stones.

6. An alkaline diet provides more magnesium, which is required for the function of many enzyme systems. Available magnesium, which is required to activate vitamin D, would result in numerous added benefits vitamin D provides.

7. Alkalinity may result in added benefit for some chemotherapeutic agents that require a higher pH.

Examples of Foods with a Moderate to Strong Alkaline Effect

Watermelon, Lemons, Limes, Cantaloupe, Honeydew, Celery, Mango, Papaya, Peaches, Nectarines, Grapefruit, Oranges, Parsley, Seaweed, Sweet Seedless Grapes, Watercress, Asparagus, Kiwi, Pears, Apples, Pineapple, Apricots, Raisins, Most Greens (ie: Kale, Spinach), Alfalfa Sprouts, Most Herbs, Peas, Lettuce, Broccoli, Cauliflower, Avocados, Bananas, Garlic, Ginger

Examples of Foods with a Moderate to Strong Acid Effect:

Alcohol, Soda Pop, Tobacco, Coffee, White Sugar, Refined Salt, Artificial Ssweeteners, White Flour Products, Seafood, White Vinegar, Barley, Most Boxed Cereals, Cheese, Most Beans, Flesh Meats, Most types of Bread, Peanut butter, Dried Fruit, Cranberries

Check out this chart to see more information about High, Medium, and Low Alkaline and Acid foods.

As you can see, one of the main emphasis when eating alkaline is lots of fruits and vegetables. When you look at an alkaline diet closely, it is really just overall healthy eating. Although the foods on this list are only examples, if you are eating a lot of grains, flour products, and animal foods, and washing them down with coffee, soda, and milk, you will most certainly improve your health by replacing some of your food and beverage choices with fresh fruits and vegetables. 

Bottom line: There may be some value in considering an alkaline diet in reducing morbidity and mortality from chronic diseases. As with many topics related to nutrition, further studies are warranted in this area of nutrition/medicine. The ideal scenario is to make fresh fruits and vegetables the cornerstone of your diet.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1. Waugh A, Grant A. Anatomy and Physiology in Health and Illness. 10th edition. Philadelphia, Pa, USA: Churchill Livingstone Elsevier; 2007.

2. Lindeman RD, Goldman R. Anatomic and physiologic age changes in the kidney. Experimental Gerontology. 1986;21(4-5):379–406. 

3. Schwalfenberg GK. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health. J Environ Public Health. 2012; 2012: 727630.

YOUR GUIDE TO LIVING HEALTHIER AND LONGER

48 Healthy Foods You Can Say “YES” To

Tired of being told what not to eat?  Here’s a sampling of the many choices you can feel good about including as part of a balanced diet.

1. 

Acorn Squash

dietary fiber

rich in potassium

2. 

Almonds

source of potassium

high in unsaturated fats

source of riboflavin, magnesium and zinc

3. 

Apples

Red apples are among the fruits highest in quercetin

4. 

Apricots

lycopene, which has been associated with cancer prevention in men

5. 

Asparagus

vitamin A

vitamin C, plus essential folic acid.

6. 

Bananas

Potassium helps lower blood pressure and reduces the risk of kidney stones and bone loss.

7. 

Barley

make sure you’re buying whole-grain barley, not the “pearl” variety with the healthful outer husk removed.  Whole grains have been associated with protection against heart disease and cancer, and may help control diabetes. 

8. 

Beef eye of round

eye of round is the leanest cut

good source of zinc and vitamin B₆

9. 

Blueberries

blueberries may lower cholesterol levels

vitamin K,

preventing osteoporosis and hardening of the arteries

10. 

Bran flakes

lots of fiber and magnesium

11. 

Broccoli

Most Americans need to double or triple their intake of dark green veggies, according to the experts.

12. 

Brown rice

more brown rice instead of the white stuff

Brown rice has almost 10 times as much phosphorus and potassium as white rice

13. 

Brussels sprouts

vitamin K

14. 

Canola oil

Canola oil is the very lowest in saturated fat.

When you want flavor-free oil, go with polyunsaturated; when you want flavor, pick olive or peanut oils.

15. 

Cantaloupe

cantaloupe is a great source of beta-carotene

16. 

Carrots

150% of your daily vitamin A in just half a cup

17. 

Cauliflower

Compounds in cruciferous vegetables have been suggested as possible cancer protectors.

18. 

Chicken breasts

a good way to get protein

19. 

Collard greens

vitamin A

vitamin C

calcium

20. 

Cranberry juice

cranberry juice can help ward off urinary tract infections and might even prevent periodontitis and gingivitis by keeping bacteria from adhering to your teeth and gums.

vitamin C

21. 

Kale

vitamin A powerhouse

lutein

A mere half-cup of cooked kale also rewards you with almost seven times the recommended daily amount of vitamin K. 

22. 

Kidney Beans

fiber, iron and protein

potassium and magnesium

23. 

Milk (non- or low-fat)

calcium

best ways to get vitamin D

build bone strength to prevent osteoporosis

24. 

Oatmeal

has been shown to lower cholesterol

25. 

Okra

folate

vitamin C

cholesterol-lowering

26. 

Oranges

vitamin C

a pretty good source of potassium

27. 

Peaches

28. 

Peanut butter

monounsaturated

29. 

Popcorn

a filling whole-grain snack

30. 

Pork loin

the leanest cut of “the other white meat” (actually a red meat)

31. 

Prunes

fiber

potassium and vitamin A, plus vitamin B₆ and powerful antioxidants

32. 

Quinoa

whole-grain option 

33. 

Romaine lettuce

delivers vitamin A and C

34. 

Salmon

heart-healthy omega-3 fatty acids

35. 

Sardines

rich in omega-3s

vitamin D

calcium

36. 

Spinach

rich in vitamins A and K (plus some folate), spinach is also packed with lutein.

lutein consumption is associated with a reduced risk of macular degeneration

37. 

Strawberries

contain anthocyanins, powerful antioxidants that improve circulation and may have other health benefits.

38. 

Sweet potatoes

beta-carotene (a whopping 25,000 IU in one baked sweet potato with skin)

39. 

Tea

reducing heart disease

40. 

Tomatoes

the lycopene therein may be protective against prostate cancer; a recent study points to a similar effect for pancreatic cancer in men.

lutein

41. 

Tuna

a good choice for omega-3s, tuna is high in vitamins B₆ and B₁₂ as well as protein.

42. 

Turkey breast

delivers plenty of protein

43. 

Walnuts

low in saturated fat, free of cholesterol and high in unsaturated fats

44. 

Watermelon

A good source of lycopene

45. 

White fish

protein

46. 

Whole-grain bread

Switching from white to whole-grain bread is an easy way to get started

“whole wheat”

47. 

Whole-grain pasta

48. 

Yogurt (non- or low-fat)

Besides calcium, yogurt gives you protein, magnesium and a variety of vitamins including B₁₂.

Although there are many other "YES" foods, this is a great start!  How many of these foods do you eat regularly??

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist for Healthy Goods

Reference:  Health & Nutrition Letter, Tufts University, The Friedman School of Nutrition Science and Policy

Is it March already? Wow, yes it is! It's NATIONAL NUTRITION MONTH! 

This year's theme is EAT RIGHT, YOUR WAY, EVERY DAY

The theme encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, health concerns, and cultural and ethnic traditions all impact individual food choices. 

Today, in particular, marks Registered Dietitian Day! 

RD's play a critical role in helping people eat right, their way, every day. I enjoy real, unprocessed, fresh food and apart from my every day eating routine,

here are a few of my favorite Healthy Good products...

1. Seeking Health Probiota 12--I take this probiotic every night, after dinner. I love the boost it gives my immune system--I am never sick!

2. Seeking Health Calcium Magnesium plus Vitamin D3 chewable--As a busy mom, I don't always have time to eat all the Calcium my body needs. I take Cal Mag to fill in any missing Calcium I don't get from my food. It is assuring to know I'm taking high quality, absorbable Calcium. Plus, they're easy to chew and taste pretty good.

3. Vanilla Protein powder--This is a great way to add protein to my diet, along with some yummy flavor. For breakfast or a snack, I add the protein powder to the blender with oranges and organic milk to make an "orange julius." It takes like dessert! I also add a scoop to my oatmeal to boost the protein content.

What is your eating style?  What are your favorite Healthy Good products?

For more information about National Nutrition Month and Registered Dietitian Day, visit the Academy of Nutrition and Dietetics. 

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist for Healthy Goods