13 Nov
Alcohol, Food, Health, Macronutrients, Nutrition

The Role of Nutrition in Diabetes Management

 

November is Diabetes Awareness Month, a time dedicated to bringing attention to those who are affected by the chronic disease. It’s also an opportunity to educate individuals on the importance of nutrition for diabetes management.

What is Diabetes and How is it Managed?

Diabetes is a chronic disease that occurs when either the body doesn’t have the ability to produce insulin or is not able to properly use the insulin that is produced. Insulin is a hormone that is created in the pancreas and helps to regulate blood sugar levels, also known as blood glucose levels. Because of this, individuals with diabetes have higher than normal blood sugar values.

There are two main types of diabetes, type 1 and type 2 diabetes. Type 1 diabetes is an autoimmune condition where the insulin producing cells in the pancreas are destroyed. Onset of this disease typically occurs in children or young adults. These individuals take insulin on a daily basis to regulate their blood glucose levels. Type 2 diabetes occurs when the body is resistant to insulin, or doesn’t produce enough insulin. Onset is often linked to poor diet, physical inactivity, and obesity. Unlike type 1 diabetes, type 2 diabetes can be managed with lifestyle changes such as practicing good nutrition and weight loss. It is also managed with medication and sometimes insulin in more severe cases.

Another form of diabetes is gestational diabetes. This condition occurs during pregnancy and typically is resolved at childbirth. Women who develop gestational diabetes do have a higher risk of developing type 2 diabetes. Maintaining a healthy weight, eating a balanced diet, exercising regularly, and managing stress levels can help to prevent the onset of gestational diabetes during pregnancy.

Nutrition for Diabetes Management

Nutrition plays an important role in regulating blood sugar levels, in both type 1 and type 2 diabetes. Based on which type you have, the nutrition approach may differ slightly. Both approaches emphasize:

  • Carbohydrate control
  • Incorporating fiber, lean protein, and healthy fats
  • Limiting added sugar, saturated fats, sodium and alcohol intake

Carbohydrates

Carbohydrates are the primary source of glucose in the bloodstream, therefore the more carbohydrates someone eats, the higher their blood sugar. There are three main types of carbohydrates; sugar, starches, and fiber. Foods such as fruit, milk, and table sugar contain sugar. Starches are complex carbohydrates and can be found in pastas, breads, rice, and potatoes. Fiber is an indigestible form of carbohydrate that is found in fruits, vegetables, whole grains, and legumes. Because fiber is not digested by the body, it doesn’t directly raise blood sugar levels.

When carbohydrates are eaten by somebody without diabetes, the body breaks them down into glucose, where it is then absorbed by the blood stream. This results in an increase in blood sugar, causing the pancreas to produce insulin. Insulin gives cells in the blood the key to absorb glucose, bringing blood sugar levels back down. As discussed, individuals with type 1 diabetes don’t produce insulin, therefore they take insulin on a daily basis, whether it be through injections, a pump, or other forms. As a result, they must balance their insulin and carbohydrate intake to maintain a blood sugar that is within normal range. This is done through carb counting, a method where people track the amount of carbohydrates they eat to calculate the correct insulin dosage. This method involves understanding what foods contain carbohydrates to be able to properly estimate carbohydrate content in meals.

Individuals with type 2 diabetes produce insulin, but the body either isn’t able to use it properly or there isn’t enough insulin being produced. Carb counting is still an effective nutrition method, as it helps to maintain healthy blood sugar levels, can help your body become more responsive to insulin, and can lower A1c levels. If you want to learn more about what foods contain carbohydrates and how to carb count, schedule a consultation with us!

Fiber

As previously mentioned, fiber is a type of carbohydrate that is not digested by the body. There are two types of fiber, insoluble fiber and soluble fiber. Soluble fiber dissolves in water, forming a gel substance in the gut that can slow the absorption of carbohydrates into the bloodstream, preventing spikes in blood sugar. Soluble fiber is rich in legumes and vegetables, such as lentils, chickpeas, broccoli, and brussels sprouts. Insoluble fiber adds bulk to stool which helps to regulate bowel movements. While it doesn’t directly affect blood sugar levels, it helps to prevent constipation, which is a common symptom of individuals with diabetes. Foods rich in insoluble fiber are whole grains, flax seeds, spinach, and berries.

Protein and Healthy Fats

Adding healthy fats, such as olive oil, avocados, fish, and nuts, into your diet can also help to slow down the digestion and absorption of carbohydrates. Healthy fats also help to reduce the risk of other chronic diseases, such as heart disease.

Foods to Limit

Certain foods can have a negative impact on blood sugar, whether it be directly or indirectly. Food and drinks that directly spike blood glucose are typically high in added sugar, such as sugary cereals, pastries, cookies, sugary sweetened beverages such as soda and lemonade. Highly processed snacks can also spike blood sugar, including chips, crackers, and granola bars, as well as refined carbohydrates such as white bread and pasta.

Unhealthy Fats

Consuming unhealthy fats can have a negative effect on insulin sensitivity, decreasing the body’s ability to use insulin properly to lower blood sugar levels. Overconsumption of unhealthy fats can also increase the risk of cardiovascular disease and promote weight gain. Foods typically high in unhealthy, or saturated, fats include fatty cuts of meat, full fat dairy products, butter, fried foods, pastries, and cookies.

Sodium

Individuals with diabetes would benefit from consuming sodium in moderation. Consuming too much salt can cause high blood pressure, or hypertension, which increases your risk for heart disease and kidney damage. This is important because, over time, diabetes can have an effect on kidney function. Limit sodium intake by reducing the consumption of highly processed foods such as canned soups, frozen meals, deli meats, and snack foods such as chips and crackers.

Alcohol

Alcohol, especially when consumed with sugary sodas or other beverages, has a complex effect on blood sugar levels. Drinking alcohol, especially on an empty stomach, leads to spikes and drops in blood sugar. This makes it hard to manage insulin administration for individuals who have type 1 diabetes. Additionally, people who have had diabetes can usually identify when their blood sugar is low from certain symptoms, such as dizziness, shakiness, and confusion. These symptoms can be masked by alcohol intake, making it harder to determine if blood sugar levels are low. Alcohol should be consumed in moderation, and when it is consumed, trying pairing it with food to prevent drops in blood sugar.

Want to Learn More about Nutrition for Diabetes Management?

Proteins and healthy fats play a vital role in managing diabetes. Protein doesn’t have a direct impact on blood sugar levels, therefore it doesn’t cause spikes. And incorporating lean proteins, such as chicken, fish, tofu, and eggs, can help to support improved insulin function. Eating protein also promotes satiety and decreases the risk of overeating, which can help to promote a healthy weight. Combining protein with fiber rich foods, it can slow the digestion of carbohydrates, preventing blood sugar spikes.

Nutrition plays a huge role in the prevention and management of diabetes, regardless of what type it is. Unmanaged or untreated diabetes can lead to long term health complications, such as heart disease, kidney damage, eye damage, and foot problems. You have the power to incorporate good nutrition habits that can have a positive effect on your overall health and wellness. If you want help incorporating good nutrition for diabetes management, schedule a consultation with us!

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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30 Oct
Diet, Food, Health, Nutrition, Relationship with foods

Intuitive Eating: Transform Your Relationship with Food

Intuitive eating is a nutrition approach that aims to foster a positive relationship between the food we choose to eat and our bodies. It was created by dietitians Evelyn Tribole and Elyse Resch in the 1990s. Their book, “Intuitive Eating: A Revolutionary Program That Works,” was first created to help individuals break free from the cycle of restrictive dieting and reject diet culture. Their book outlines the “10 Principles of Intuitive Eating,” guidelines that discuss what intuitive eating is and how to practice it. Intuitive eating aims to offer a positive approach to food and nutrition, along with these guidelines, some individuals may consider consulting with a dietitian for specific nutrition recommendations.

What are the 10 Principles of Intuitive Eating

The 10 principles of intuitive eating are broken down to help individuals understand its key components and how they can incorporate these positive habits into their routine. The 10 principles are:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Feel Your Fullness
  6. Discover the Satisfaction Factor
  7. Cope with Your Emotions
  8. Respect Your Body
  9. Exercise—Feel the Difference
  10. Honor Your Health

Reject the Diet Mentality and Embrace Intuitive Eating

The first principle emphasizes the importance of letting go of restrictive diets and the belief that there is one diet that works for everyone. Fad diets often limit many food choices, certain ones eliminating food groups entirely, making them hard to sustain. While people may experience weight loss on these strict diets, weight regain is common after the diet is stopped. This is because they foster an “all or nothing approach.” This creates a back and forth between strictly adhering to diets and completely abandoning them, which is usually accompanied by lots of guilt and shame surrounding food. A sustainable diet forsakes these extremes, allowing individuals to incorporate foods that they like, along with a variety of nutritious foods.

Honor Your Hunger

The second principle is to honor your hunger, learning to recognize and respond to physical hunger cues, as it’s important to listen to our body when we are feeling hungry.  Restrictive diets create an idea that we are only supposed to eat at mealtimes, but snacking can actually help to promote healthy eating habits. Incorporating nutritious snacks in between meals can prevent us from feeling overly hungry at mealtimes and overeating.

Make Peace with Food

Making peace with food means enjoying it without fear or guilt. This allows us to enjoy our favorite foods in small amounts, rather than feeling like we have to eat a large quantity of it at once. Practicing this can assuage negative feelings around certain foods and lets us enjoy our favorite foods in moderation.

Challenge the Food Police

Challenge thoughts that label foods as “good” or “bad” as they can impose guilt and shame around certain food choices. When you catch yourself having restrictive thoughts after eating certain foods, replace them with kinder and more neutral thoughts. A balanced diet incorporates a variety of foods and certain choices don’t need to be attached to negative emotions and thoughts.

Feel Your Fullness

Just as we would want to listen to our body when we’re hungry, we want to listen to our body for signs of fullness as well. This intuitive eating principle incorporates mindful eating practices. These are methods that try and help us to be present while eating. Some examples are to eat with no distractions, to appreciate the time, energy, and resources used to prepare the meal, to eat slowly, to enjoy the flavors, textures, and smells of the food, and to stop eating when you feel full. These practices can prevent choosing to eat when you aren’t hungry and overeating at mealtimes.

Discover the Satisfaction Factor with Intuitive Eating

This principle emphasizes finding joy and satisfaction in food. Choosing foods that you enjoy, rather than solely focusing on nutrition content, can help us to feel more fulfilled. This principle also includes external factors that contribute to enjoying eating, such as social interactions and settings. When making food choices, know that they can satisfy cravings and be nutritious.

Cope with Your Emotions without Using Food

An important aspect of intuitive eating is to address emotional eating without the help of food. It highlights trying to understand why we feel a certain way and attempting to resolve it without eating. It may help to identify things or situations that trigger certain emotions and to practice healthy coping strategies, such as calling a friend, listening to a favorite song, practicing a hobby that you like, or going for a walk. Remember to be easy on yourself and speak kindly to yourself, like you would to a friend or family member.

Respect Your Body

Accept and appreciate your body for all that it is, rather than striving for idealistic body expectations. We should avoid placing value on our body’s shape and size, as it is so much more than that, it allows us to do all of the things that we love on a daily basis. Try replacing negative thoughts about your body with positive ones. Consider that when you think about your friends and family members, what they look like is usually one of the last things that come to mind, rather their personalities and how they treat you is what we think of most.

Exercise – Feel the Difference

This principle discusses the importance of engaging in physical activity that we enjoy doing and that makes us feel good. Moving our bodies can benefit our overall health, both mentally and physically, and 

we are less likely to stick to it if it feels like a chore. Next time you move your body, think about all that your body is able to d

o, rather than focusing on burning calories. These methods can help to create a positive relationship with exercise and can shift our perspective to see it as a source of enjoyment and self-care instead of an obligation.

Honor Your Health – Gentle Nutrition

The tenth principle of intuitive eating highlights making food choices that are both nutritious and enjoyable. It incorporates the concept of being aware of how certain foods make us feel, both physically and emotionally. Finding balance and enjoying certain foods in moderation is a key part of a nutritious diet. Intuitive eating can help you learn what works best for you and make choices that are going to benefit your overall health. The gentle nutrition aspect of this principle allows individuals to have a more relaxed and positive approach to nutrition, an aspect that isn’t present in restrictive diets. Gentle nutrition prioritizes sustainability and overall well-being rather than strict dietary guidelines.

Transform Your Relationship with Food with Intuitive Eating

If you’re wanting to improve your relationship with food and your body, try incorporating the 10 principles of intuitive eating into your nutrition and wellness

 habits. Remember to be kind to yourself and to try and replace negative thoughts with positive ones. Learning what works for our bodies can take time and practice. Contact us if you’d like to set up a consultation to further discuss intuitive eating practices or other nutrition topics!

For guidance on nutrition and balanced diet/ cancer nutrition, contact to set up a consultation!

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

 

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Breast Cancer Awareness
24 Oct
Breast Cancer Awareness and Nutrition, Food, Health, heart health, Immunity, Nutrition

Nutrition to help lower Breast Cancer Risk

October is Breast Cancer Awareness month, a time dedicated to spreading awareness and raising funds that can be used for research to aid in prevention, treatment, and more. Breast cancer is one of the most common forms of cancer, with 1 in 8 women being diagnosed in their lifetime. Because of this, women should know what they can do to protect themselves. Practicing good nutrition habits is one of the most influential components of lowering breast cancer risk and is something that all women can begin to implement. In this blog, lets learn nutrition to help lower Breast Cancer Risk.

How Can I Lower My Risk of Breast Cancer?

It’s important to focus on positive lifestyle adjustments that can decrease breast cancer risk, they highlight the things that we can control to keep our bodies healthy and protected against chronic diseases and other illnesses. Along with regular screenings and genetic testing, there are many health and wellness habits that women can incorporate into their everyday routine to lower their risk of breast cancer. These include:

  • Incorporating a balanced diet
  • Staying active
  • Maintaining a healthy weight
  • Limiting alcohol consumption
  • Avoiding smoking

Making these a priority not only helps with breast cancer prevention, but also contributes to overall good health which decreases the risk for many chronic diseases, such as diabetes and heart disease.

A Balanced Diet to lower the risk of Breast Cancer

One of the most important aspects of maintaining good health is a balanced diet. Knowing what foods to incorporate and what foods to limit is important for a nutritious diet A balanced diet includes factors such as:

  • Incorporating fruits and vegetables
  • Choosing whole grains
  • Opting for lean protein
  • Focusing on healthy fats
  • Limiting added sugars
  • Limiting salt intake
  • Staying hydrated!

Fruits and vegetables are a key part of maintaing good nutrition. They provide vitamins and minerals that keep our body feeling good. Women would benefit from including 5 servings of fruits and vegetables into their diet throughout the day. Try adding fruits and vegetables to snacks in between meals to increase intake.

Whole grains are another important part of a balanced diet. Half of the grains that we eat should be whole grains, opposed to refined grains. Refined grains include white bread, white rice, and pasta, while whole grains include whole wheat bread, brown rice, and quinoa. Whole grain products should have a stamp from the Whole Grains Council that indicates the percentage of whole grains that the food contains.

Protein is important for keeping our muscles strong, along with other bodily functions. When incorporating protein, try choosing low fat options. Protein choices that are low fat, or lean, include fish, especially white fish, chicken and turkey breast, legumes, nuts, tofu, tempeh, and low fat dairy products, such as yogurt and cottage cheese. High fat protein options include red meat, especially certain cuts like ribeye and T-bone, processed meats, and full fat dairy products, such as whole milk and cream cheese. While these can still offer certain nutrients and be part of a balanced diet, it’s important to enjoy them in moderation. Choosing lean protein and incorporating healthy fats can help to lower breast cancer risk and also improve heart health. Healthy fats are a great source of nutrients and energy, they also help us to feel fuller for longer periods of time. Healthy fats can be found in foods such as nuts and seeds, nut butters, eggs, and fatty fish such as salmon and sardines.

Limiting added sugar and salt intake is also part of a balanced diet. When limiting added sugars, aim for less than 10% of your calories for the day coming from added sugar or less than 25 grams of added sugar per day. Without any underlying conditions, aim to have less than 2,300 mg of salt per day. Consult a registered dietitian about salt intake if you have any underlying conditions such as hypertension or chronic kidney disease.

Stay hydrated! While fluid recommendations are different for everyone, try aiming for 8 cups of water per day. And try sticking to water when staying hydrated, avoiding sugary drinks, such as soda.

Physical Activity and Weight Management

Move your body in a way that is fun for you! Whether it’s running, walking, lifting, playing a sport, doing yoga or dancing, exercise should make you feel good. If you don’t like doing certain forms of exercise or they are hard for you, try incorporating fun ways to stay active. If you enjoy it, you’re more likely to be consistent with it. Physical activity guidelines vary among individuals depending on personal abilities and the level of intensity. Weight recommendations vary from person to person and are dependent on many factors, such as height and muscle mass. Incorporating these positive health and wellness habits can help to promote a weight that is healthy for you and your body. Consult your doctor or a registered dietitian to discuss what works best for you in terms of staying active and ideal weight recommendations if you have goals of weight loss or weight gain.

Limiting Alcohol Consumption and Avoiding Smoking 

It is recommended to limit alcohol intake to one beverage per day. Limiting alcohol intake and avoiding smoking can help to maintain good health and can decrease the risk of other cancers, along with breast cancer.

Breast Cancer Awareness Month

Want to Learn More about preventative measures for Breast Cancer?

On top of these lifestyle habits, try to see the doctor for routine breast cancer screenings and, if you are able to, learn about your family history of breast cancer and other cancers for better risk assessment and screening methods. And while a healthy lifestyle can help decrease breast cancer risk, it can also have many other positive benefits, such as chronic disease prevention and improved mood. Although these recommendations may seem like a lot to keep track of, incorporating a balanced diet can be simple with small steps to work towards overall goals, especially with the help of a registered dietitian. Registered dietitians help to personalize each aspect of a balanced diet to your lifestyle and preferences so that it feels manageable and sustainable. 

 

For guidance on nutrition and balanced diet/ cancer nutrition, contact to set up a consultation!  

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

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Sports
05 Aug
Food, Health, Hydration for Athletes, Sports beverages, Summer Olympics

Hydration Drinks for Athletes: A Comprehensive Review

As the world tunes into the excitement of the Summer Olympics 2024, the importance of hydration for athletes takes center stage. Proper hydration is critical for peak performance, endurance, and recovery, making the choice of hydration drinks a significant decision for athletes. In this blog post, we will review different kinds of hydration drinks available in the market,

Sports

analyze their ingredients, and discuss how they benefit athletes.

The Importance of Hydration in Sports

Hydration is essential for regulating body temperature, maintaining blood volume, and ensuring the proper function of muscles and joints. During intense physical activity, athletes lose fluids through sweat, which can lead to dehydration if not adequately replenished. Dehydration can impair performance, reduce endurance, and increase the risk of heat-related illnesses. This is why choosing the right hydration drink is crucial for athletes, especially during high-stakes events like the Summer Olympics.

Types of Hydration Drinks

Hydration drinks can be broadly categorized into three types: water, electrolyte drinks, and carbohydrate-electrolyte drinks. Each type serves a unique purpose and contains different ingredients tailored to specific hydration needs.

  1. Water

Water is the most basic and essential hydration drink. It is crucial for maintaining hydration levels during everyday activities and low-intensity workouts. While water is vital for life, it lacks the additional nutrients required for optimal athletic performance during intense and prolonged exercise.

Benefits:

  • Simple and easily accessible
  • No added sugars or calories
  • Ideal for short, low-intensity activities

Limitations:

  • Lacks electrolytes and carbohydrates necessary for endurance sports
  • May not sufficiently replace the sodium and other electrolytes lost through sweatHydration for athletes

    2. Electrolyte Drinks

Electrolyte drinks, also known as sports drinks, are specifically designed to replenish the electrolytes lost through sweat. These drinks contain minerals such as sodium, potassium, calcium, and magnesium, which are vital for maintaining fluid balance, muscle function, and preventing cramps.

Common Ingredients:

  • Sodium: Helps maintain fluid balance and prevent hyponatremia (low sodium levels).
  • Potassium: Supports muscle function and helps regulate fluid balance.
  • Calcium: Essential for muscle contractions and nerve function.
  • Magnesium: Aids in muscle function and energy production.

Benefits:

  • Replenishes electrolytes lost through sweat
  • Helps maintain fluid balance and prevent muscle cramps
  • Available in various flavors and formulations

Limitations:

  • May contain added sugars and artificial ingredients
  • May not provide sufficient carbohydrates for long-duration activities

Popular Brands:

  • Gatorade: A well-known sports drink that provides a balanced mix of electrolytes and carbohydrates.
  • Powerade: Similar to Gatorade, it offers electrolytes and carbohydrates to support hydration and energy.
  • Nuun: Offers electrolyte tablets that dissolve in water, providing a low-calorie, sugar-free option.

  1. Carbohydrate-Electrolyte Drinks

Carbohydrate-electrolyte drinks combine the benefits of electrolytes with the energy-providing power of carbohydrates. These drinks are ideal for endurance athletes who need both hydration and a steady supply of energy to sustain prolonged physical activity.

Common Ingredients:

  • Carbohydrates (glucose, sucrose, maltodextrin): Provide a quick source of energy and help maintain blood sugar levels.
  • Electrolytes (sodium, potassium, magnesium): Essential for fluid balance and muscle function.
  • Amino Acids (optional): Some drinks include amino acids to support muscle repair and reduce muscle breakdown.

Benefits:

  • Provides both hydration and energy
  • Supports endurance and sustained performance
  • Can help prevent fatigue and muscle breakdown

Limitations:

  • Higher in calories due to carbohydrate content
  • May not be suitable for athletes with specific dietary restrictions (e.g., low-carb diets)

Popular Brands:

  • GU Hydration Drink Mix: Provides a blend of carbohydrates and electrolytes, with added amino acids for muscle support.
  • Skratch Labs Sport Hydration Mix: Offers a natural approach with real fruit flavors and a balance of carbohydrates and electrolytes.
  • Tailwind Nutrition Endurance Fuel: Combines carbohydrates and electrolytes in a simple, easy-to-digest formula.

Ingredient Analysis and Benefits of Hydration Drinks

Understanding the ingredients in hydration drinks and their specific benefits can help athletes make informed choices. Here’s a closer look at some key ingredients found in popular hydration drinks and their roles in supporting athletic performance.

Electrolytes

Sodium: Sodium is the primary electrolyte lost in sweat. It helps maintain fluid balance, nerve function, and muscle contractions. Adequate sodium intake prevents hyponatremia, a condition characterized by low sodium levels that can cause symptoms like nausea, headaches, and fatigue.

Potassium: Potassium works in conjunction with sodium to regulate fluid balance and support muscle function. It helps prevent muscle cramps and supports cardiovascular health.

Calcium: Calcium is essential for muscle contractions and nerve function. It also plays a role in bone health, which is particularly important for athletes involved in high-impact sports.

Magnesium: Magnesium is involved in over 300 biochemical reactions in the body, including muscle function, energy production, and protein synthesis. It helps prevent muscle cramps and supports overall muscle health.

Carbohydrates

Glucose and Sucrose: These simple sugars provide a quick source of energy, helping to maintain blood glucose levels during exercise. They are rapidly absorbed and can help sustain performance during prolonged activities.

Maltodextrin: A complex carbohydrate that provides a steady release of energy. It is often used in endurance drinks to provide sustained energy without causing a spike in blood sugar levels.

Amino Acids

BCAAs (Branched-Chain Amino Acids): BCAAs, including leucine, isoleucine, and valine, support muscle protein synthesis and reduce muscle breakdown. They can help improve recovery and reduce muscle soreness after intense exercise.

Glutamine: Glutamine is an amino acid that supports immune function and helps with muscle recovery. It can be particularly beneficial during periods of intense training.

Hydration Strategies for Athletes

Choosing the right hydration drink is just one part of a comprehensive hydration strategy. Here are some tips for athletes to stay properly hydrated:

  1. Pre-Hydration: Start hydrating well before the exercise session or competition. Aim to drink 16-20 ounces of water or an electrolyte drink 2-3 hours before the activity.
  2. During Exercise: Drink small amounts of fluid regularly during exercise. For sessions longer than 60 minutes, consider a carbohydrate-electrolyte drink.
  3. Post-Exercise: Rehydrate after exercise to replace fluids lost through sweat.
  4. Monitor Hydration Status: Pay attention to signs of dehydration, such as dark urine, dizziness, and dry mouth. Weigh yourself before and after exercise to monitor fluid loss.

 

As athletes from around the world compete in the Summer Olympics, hydration remains a key factor in their performance and recovery. From basic water to advanced carbohydrate-electrolyte drinks, there are numerous hydration options available to meet the diverse needs of athletes. By understanding the ingredients and benefits of different hydration drinks, athletes can make informed choices to stay hydrated, perform at their best, and achieve their athletic goals.

Whether you’re an elite athlete or a recreational sports enthusiast, the right hydration strategy can make a significant difference in your performance and overall well-being. Stay hydrated, stay healthy, and enjoy the thrill of sports!

 

If you want more guidance on nutrition for athletic and sports performance, email Team Jalpa to set up a consultation!  Whether you’re running marathon or playing a specific sport, we would love to help condition your body with optimal nutrition and help you get the best out of yourself!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. One of her many expertise also includes Sports Nutrition.

 

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Heart Health
07 Jun
Diet, Father's Day Gift, Fitness, Food, Health, heart health, low sodium diet

Nutrition for Men’s Heart: A Father’s Day Gift of Health!

 

With Father’s Day just around the corner, it’s the perfect time to celebrate the men who fill our lives with love, compassion, and support. While gifts like ties, gadgets, or tools are always appreciated, this year, why not consider giving the gift of health by focusing on nutrition for men’s heart health this Father’s Day?

Heart disease remains a leading cause of mortality among men worldwide. However, the good news is that many heart conditions are preventable through simple lifestyle changes, with nutrition playing a central role. So, in honor of Father’s Day and the men we cherish, lets understand the role of nutrition for men’s heart health:

Men’s Heart Health Tip # 1: Load Up on Fruits and Vegetables:

Heart Health

Loading up on fruits and vegetables is a delicious and rewarding way to support men’s heart health. Here are some practical tips to help Dad incorporate more of these nutritious foods into his diet:

  • Start the Day with a Fruit-Packed Breakfast: Kickstart the morning with a nutrient-rich breakfast by adding fruits like berries, bananas, or sliced apples to oatmeal, yogurt, or whole grain cereal. A smoothie blended with spinach, kale, or avocado along with fruits can also be a refreshing and nutritious option.
  • Snack Smarter: Swap out processed snacks for fresh fruits and vegetables. Keep a bowl of washed fruit on the counter or sliced vegetables like carrots, cucumbers, and bell peppers in the fridge for easy, grab-and-go snacks. Pair them with hummus, nut butter, or yogurt for added flavor and satisfaction.
  • Bulk Up Meals with Veggies: Incorporate vegetables into every meal by adding them to omelets, salads, soups, stir-fries, and pasta dishes. Load up sandwiches and wraps with lettuce, tomatoes, cucumbers, and other favorite veggies for added crunch and nutrition.
  • Get Creative with Cooking: Experiment with different cooking methods to enhance the flavor and appeal of fruits and vegetables. Roasting vegetables brings out their natural sweetness, while grilling adds a smoky flavor. Try marinating vegetables in herbs and spices or adding fruit to savory dishes for a unique twist.
  • Blend Them In: Sneak extra servings of fruits and vegetables into meals by blending them into sauces, soups, and smoothies. Spinach or kale can easily be blended into pasta sauce or added to fruit smoothies without altering the taste significantly, providing an extra nutritional boost.
  • Make it a Family Affair: Get the whole family involved in meal planning and preparation. Take a trip to the farmer’s market or grocery store together to pick out a variety of fresh fruits and vegetables. Encourage everyone to try new foods and recipes, making healthy eating a fun and shared experience.
  • Plan Ahead: Set Dad up for success by planning meals and snacks in advance. Create a weekly meal plan that includes plenty of fruits and vegetables, and prep ingredients ahead of time to streamline cooking during busy weekdays.                                                                                                                                                                                                                                                    By incorporating these tips into his daily routine, Dad can easily load up on fruits and vegetables and enjoy the numerous health benefits they provide. With a little creativity and planning, eating a diet rich in plant-based foods can be both enjoyable and fulfilling, supporting heart health for years to come.                                                                                                                                                                                                                                       

    2. Limiting Saturated Fats & Trans Fats:

  • Choose Lean Protein Sources: Opt for lean cuts of meat like skinless poultry, fish, and lean cuts of beef or pork. Trim visible fat from meat and remove skin from poultry to reduce saturated fat content.
    • Switch to Healthier Cooking Methods: Instead of frying foods in butter or lard, try healthier cooking methods like grilling, baking, broiling, steaming, or sautéing with a small amount of heart-healthy oils like olive or canola oil.
    • Read Food Labels: Get into the habit of reading food labels when shopping. Look for products labeled “low in saturated fat” or “trans fat-free.” Pay attention to the nutrition facts panel and ingredient list to identify sources of saturated and trans fats.
    • Choose Healthy Fats: Replace foods high in saturated and trans fats with healthier fat options. Choose sources of unsaturated fats like olive oil, avocados, nuts, and seeds. Incorporate fatty fish like salmon, mackerel, and trout, which are rich in omega-3 fatty acids, into your diet regularly.
    • Limit Processed Foods: Many processed foods like packaged snacks, baked goods, fried foods, and fast food contain high levels of saturated and trans fats. Limit consumption of these foods and opt for homemade or minimally processed alternatives whenever possible.
    • Be Mindful of Dairy Choices: Choose low-fat or fat-free dairy products like skim milk, low-fat yogurt, and reduced-fat cheese instead of full-fat varieties. These options still provide essential nutrients like calcium and protein but with lower saturated fat content.
    • Watch Out for Hidden Fats: Be mindful of hidden sources of saturated and trans fats in foods. These include coconut oil, palm oil, and partially hydrogenated oils listed in ingredient lists. Limit consumption of foods containing these ingredients.
    • Cook from Scratch: Cooking meals from scratch allows you to have better control over the ingredients you use. Choose whole, unprocessed foods and prepare meals at home using healthier cooking methods and ingredients.
    • Practice Portion Control: Even healthy fats should be consumed in moderation. Be mindful of portion sizes when incorporating fats into meals and snacks.

By adopting these strategies and making small changes to his eating habits, Dad can significantly reduce his intake of saturated and trans fats, thereby lowering his risk of heart disease and improving his overall health and well-being.

3. Men’s Heart Health Tip # 3: Watch Sodium Intake:

SaltWatching sodium intake is essential nutrition hack for men’s heart health, as excessive sodium consumption can contribute to high blood pressure and increase the risk of heart disease. Here are some practical tips to help Dad monitor and reduce his sodium intake:

  • Read Food Labels: Become familiar with reading food labels to identify the sodium content of packaged foods. Look for products labeled “low sodium,” “reduced sodium,” or “no added salt.” Pay attention to the serving size and the amount of sodium per serving.
  • Choose Fresh Foods: Whole, unprocessed foods are naturally lower in sodium compared to processed and packaged foods. Encourage Dad to focus on incorporating fresh fruits and vegetables, lean meats, poultry, fish, beans, legumes, whole grains, and nuts into his diet.
  • Limit Processed and Packaged Foods: Processed and packaged foods such as canned soups, sauces, condiments, deli meats, frozen meals, and snacks often contain high levels of sodium. Encourage Dad to limit his intake of these foods and opt for homemade or minimally processed alternatives whenever possible.
  • Use Herbs and Spices: Instead of relying on salt to flavor meals, experiment with herbs, spices, and citrus juices to add flavor to dishes. Herbs like basil, cilantro, parsley, and spices like garlic powder, onion powder, and cumin can enhance the taste of foods without adding sodium.
  • Be Mindful of Condiments and Sauces: Condiments like ketchup, soy sauce, barbecue sauce, and salad dressings can be sources of hidden sodium. Choose low-sodium or sodium-free versions of these condiments, or make homemade alternatives using fresh ingredients.
  • Rinse Canned Foods: If using canned beans, vegetables, or tuna, rinse them thoroughly under cold water before consuming to remove excess sodium from the canning liquid.
  • Limit Salt During Cooking: When cooking at home, use salt sparingly or try omitting it altogether. Instead, season dishes with herbs, spices, and other flavor-enhancing ingredients.
  • Be Selective When Dining Out: When dining out, ask for sauces, dressings, and gravies on the side, and choose dishes that are prepared with minimal added salt. Opt for grilled, steamed, or broiled options instead of fried or heavily seasoned dishes.
  • Stay Hydrated: Drinking plenty of water can help flush excess sodium from the body and maintain a healthy balance of fluids.

By implementing these strategies and making conscious choices to reduce sodium intake, Dad can help protect his heart health and lower his risk of developing hypertension and other cardiovascular conditions. Encourage him to take small steps towards gradually reducing his sodium intake, and celebrate his progress along the way.

This Father’s Day, let’s show our love and appreciation for the men in our lives by giving them the gift of health and focusing on nutrition for men’s heart health. Consider putting together a nutritious gift basket filled with heart-healthy foods, cooking supplies, and maybe even a cookbook featuring delicious and nutritious recipes. Not only will you be showing Dad how much you care, but you’ll also be helping him take proactive steps towards a healthier, happier life.

Remember, small changes can make a big difference when it comes to heart health. By incorporating these nutritional tips into his daily routine, Dad can reduce his risk of heart disease and enjoy many more Father’s Days to come. Here’s to the dads – may they be healthy, happy, and loved today and every day!

 

If you want more guidance on nutrition for men’s heart health and want to work upon  individualized diet plan tailored to your needs, or simply give a gift of healthy heart to your father this Father’s Day, email us to set up an appointment!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. One of her many expertise also includes pre-natal, post-natal and lactation nutrition.

 

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17 Apr
Diet, Earth Day, Food, Sustainable diet, Sustainable eating, Sustainable foods

How to Incorporate Sustainable Eating Practices in Day-to-Day Diet?

Sustainable diet.

As Earth Day approaches on April 22, 2024, it’s the perfect time to reflect on our daily habits and consider how we can make a positive impact on the planet. One area where each of us can contribute to a healthier earth is through our food choices. Sustainable eating isn’t about radical shifts or strict limitations; it’s about making small, conscious decisions that collectively add up to a healthier planet. In this guide, we’ll explore actionable tips to seamlessly incorporate sustainable eating practices into your day-to-day diet, all while promoting moderation over restriction.

1. Start with Plants as a Key Element of Sustainable Diet:

Plant-based foods are not only nutritious but also have a lower environmental footprint compared to animal products. Incorporating more fruits, vegetables, legumes, and whole grains into your diet is a simple yet powerful way to promote sustainable eating practices. Aim to fill half of your plate with colorful plant foods during meals. Start by adding an extra serving of veggies to your lunch or swapping out meat for beans in your favorite chili recipe.

2.Choose Local & Seasonal Foods to Promote Sustainable Eating Practices:

Local & Seasonal Foods

Supporting local farmers not only strengthens your community but also reduces the carbon footprint associated with transportation. Opt for seasonal produce whenever possible, as it tends to be fresher, tastier, and requires fewer resources to grow. Visit farmers’ markets or join a community-supported agriculture (CSA) program to access a variety of locally grown fruits and vegetables. Get creative with seasonal ingredients by trying new recipes and experimenting with different flavors.

3. Minimize Food Waste:                                                                                                           

Food waste is a significant contributor to environmental degradation. Reduce waste by planning your meals ahead of time, making a shopping list, and buying only what you need. Properly store perishable items to prolong their freshness and consider freezing leftovers for future use. Get creative with leftover ingredients by incorporating them into soups, stir-fries, or salads. Composting food scraps is another eco-friendly way to divert waste from landfills and nourish the soil.

4. Opt for Sustainable Protein Choices:   

 Animal agriculture is resource-intensive and contributes to greenhouse gas emissions. While you don’t have to eliminate meat and dairy entirely, consider reducing your consumption and diversifying your protein sources. Incorporate plant-based proteins such as tofu, tempeh, lentils, and chickpeas into your meals. When choosing animal products, opt for sustainably sourced options such as grass-fed beef, pasture-raised poultry, and wild-caught fish.

5. Reduce the Consumption of Packaged Foods:                                                                     

Plastic pollution poses a significant threat to marine life and ecosystems. Minimize your use of single-use plastics by opting for reusable alternatives. Invest in a stainless-steel water bottle, bring your own shopping bags, and choose products with minimal packaging. Choose glass or stainless-steel containers for storing leftovers instead of disposable plastic containers. Small changes in your purchasing habits can add up to significant reductions in plastic waste over time.

6. Educate yourself about Local Food Systems: 

Local Farms                                                                                 

Educate yourself about where your food comes from and support companies and organizations that prioritize sustainability. Look for certifications such as USDA Organic, Fair Trade, and Marine Stewardship Council (MSC) when shopping for groceries. Consider joining community gardens, participating in food rescue programs, or volunteering with local environmental organizations. By actively engaging with your food system, you can help drive positive change and promote a more sustainable future.

7. Grow Your Own Food:

Start a small herb garden on your windowsill or balcony. Fresh herbs can elevate the flavor of your dishes while reducing the need for store-bought herbs packaged in plastic. If space allows, consider growing your own fruits and vegetables. Even a small backyard or community garden plot can yield a satisfying harvest.

8. Support Eco-Friendly Brands:

Look for food brands that prioritize sustainability and ethical practices. Check labels for certifications like USDA Organic, Fair Trade, or Rainforest Alliance. Consider purchasing from companies that use eco-friendly packaging or offer bulk options to reduce waste.

9. Support Food Recovery Efforts:

Donate surplus food to local food banks or shelters instead of letting it go to waste. Many organizations accept perishable items like fruits and vegetables, as well as non-perishable goods. Volunteer your time with food recovery programs that collect excess food from restaurants, grocery stores, and farms to redistribute to those in need.

 

 

Incorporating sustainable eating practices into your day-to-day diet doesn’t have to be overwhelming or restrictive. By making small changes and adopting a mindset of moderation, you can reduce your environmental impact while nourishing your body and supporting local communities. Start with simple steps such as eating more plants, minimizing food waste, and choosing sustainable protein sources. Embrace mindfulness during meals and reduce your reliance on single-use plastics. Together, let’s cultivate a greener plate and a healthier planet for future generations.

If you want more guidance on healthy & sustainable nutrition or establish a wholesome lifestyle, email Jalpa to set up a consultation!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Healthy Lifestyle
27 Feb
Diet, Fat loss, Fitness, Food, Nutrition, Relationship with foods, weight loss

Breaking the YoYo Diet Cycle: Two Transformative Tips for a Wholesome Lifestyle!

The relentless cycle of Yo-Yo dieting is a struggle many of us are familiar with. We embark on a stringent diet, see initial success, only to fall back into old habits and regain the lost weight, perpetuating a frustrating cycle. But what if we shifted our focus from diets to embracing a wholesome lifestyle? By making sustainable changes and shifting our mindset, we can break free from this cycle for good. Here are two transformative tips to help you on your journey towards a healthier, happier life.

Healthy LifestyleTip 1. Shift your mindset from Diet to Lifestyle

The most important tip to break the Yo-Yo diet cycle is to shift the mindset from a temporary diet mentality to a long-term lifestyle approach. Rather than viewing health and wellness as a short-term goal, one should strive to make sustainable changes that become ingrained in daily lives.

Instead of focusing solely on weight loss, one should prioritize overall well-being and vitality as well. This means setting realistic goals that go beyond the number on the scale, such as improving energy levels, enhancing mood, or reducing stress. By shifting focus to holistic health, one can create a more fulfilling and sustainable lifestyle.

It’s essential to recognize that lasting change takes time and patience. Rather than seeking quick fixes or instant results, one should commit to gradual, sustainable progress. This might involve making small, incremental changes to habits and routines, rather than attempting drastic overhauls overnight.

Building a support system can also be instrumental in shifting mindset towards a healthier lifestyle. Surrounding ourselves with like-minded individuals who support and encourage our goals can provide accountability and motivation. Whether it’s joining a fitness class, finding a workout buddy, or connecting with online communities, having a support network can make all the difference in staying committed to our health journey.

Furthermore, practicing self-compassion is essential on this journey. We’re all human, and slip-ups are inevitable. Instead of berating ourselves for perceived failures, we

should approach setbacks with kindness and understanding. Each day is an opportunity to make positive choices that align with our values and goals.

By shifting our mindset from dieting to embracing a holistic lifestyle, we can break free from the Yo-Yo diet cycle once and for all. By prioritizing wholesome eating habits and adopting a long-term approach to health and wellness, we can cultivate a happier, healthier, and more fulfilling life. Remember, it’s not about perfection, but progress. So, embrace the journey, celebrate your successes, and keep moving forward towards a life of vitality and well-being.

Tip 2. Embrace wholesome eating habits:

Wholesome Diet

 

The second step in breaking the Yo-Yo diet cycle is to shift our focus from restrictive diets to wholesome eating habits. Instead of viewing food as the enemy or restricting ourselves to certain foods, we should aim to nourish our bodies with wholesome, nutrient-dense foods. This means incorporating a variety of fruits, vegetables, whole grains and other high quality carbohydrates, lean proteins, and healthy fats into our diet.

One approach to wholesome eating is to adopt the 80/20 rule, where 80% of our diet consists of nutritious, whole foods, and the remaining 20% is reserved for treats. This allows for flexibility and enjoyment while still prioritizing nutrient-rich foods. Rather than depriving ourselves of the foods we love, we can focus on moderation and balance.

Meal planning and preparation are key components of wholesome eating. By planning and preparing meals ahead of time, we can avoid impulsive food choices and ensure that we have nutritious options readily available. This not only saves time and money but also helps us stay on track with our health goals.

Moreover, mindful eating practices can help us develop a healthier relationship with food. Taking the time to savor and appreciate each bite allows us to tune into our body’s hunger and fullness cues, preventing overeating and promoting satisfaction.

By embracing wholesome eating habits, we can nourish our bodies, improve our overall health, and break free from the restrictive mindset of traditional diets.

If you want more guidance on nutrition and what you need to do to break free from Yo-Yo dieting or establish a healthy eating pattern, email Jalpa to set up a consultation!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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21 Jan
Diet, Fitness, Food, Nutrition

Healthy Beverages for a Healthy you!

In today’s fast-paced world, as people become more conscious of their well-being, the demand for healthy beverage options has soared. From traditional favorites to modern concoctions, the healthy beverage landscape has witnessed a shift towards drinks that not only quench thirst but also provide a myriad of health benefits. Let’s explore these trendy and health-packed beverages that are taking the world by storm.

  1. Turmeric Latte:
    • One such rising star in the world of wellness beverages is the Turmeric Latte. Turmeric lattes, also known as “golden milk,” have gained immense popularity for their vibrant color and numerous health benefits. The key ingredient, turmeric, contains curcumin, a powerful anti-inflammatory compound. This beverage is not only delicious but also known for its potential to boost immunity and promote overall well-being.
  1. Matcha Madness:
    • Matcha, finely ground green tea powder, has become a staple in many health enthusiasts’ routines. Packed with antioxidants, matcha offers a sustained energy boost without the jitters associated with coffee. Its vibrant green color and earthy flavor make it a trendy choice for those seeking a balance of taste and health benefits.
  1. Kombucha Craze:
    • Kombucha is a fermented tea that has taken the beverage world by storm. This effervescent drink is rich in probiotics, promoting gut health and aiding digestion. With various flavors and a slightly tangy taste, kombucha has become a favorite among those looking to incorporate more probiotics into their diet.
  1. Infused Water:
    • While not a new concept, infused water has evolved beyond a simple lemon slice in recent years. From cucumber and mint to berries and herbs, infused water offers a refreshing twist to staying hydrated. These combinations not only make water more palatable but also provide a burst of vitamins and antioxidants.
  1. Adaptogenic Elixirs: Stress-Busting Beverages
    • Adaptogens, herbs known for their stress-relieving properties, have found their way into various beverages. Adaptogenic elixirs combine these herbs with other beneficial ingredients to create calming drinks. Ingredients like ashwagandha and holy basil are believed to help the body adapt to stress and maintain balance.

 

The world of healthy beverages has expanded far beyond traditional options. From the anti-inflammatory properties of turmeric lattes to the probiotic richness of kombucha, there’s a wellness drink for every taste bud. As the trend towards healthier living continues, these beverages not only provide hydration but also serve as a delightful way to support overall well-being. So, why not sip your way to wellness and embrace the goodness that these trendy beverages have to offer? Cheers to a healthier, happier you!

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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Processed foods
29 Nov
Diet, Fitness, Food, Nutrition, weight loss

Processed Foods: The dangers of it and 4 Ways to Make Healthier Choices

In today’s fast-paced world, processed foods have become a convenient option for many. However, their popularity comes at a cost – the potential harm they can cause to our health. Processed foods are often loaded with unhealthy additives, preservatives, and excessive amounts of salt, sugar, and unhealthy fats. Consuming these foods regularly can lead to a wide range of health problems, including obesity, heart disease, and diabetes. The good news is that by making a few simple changes to our eating habits, we can make healthier choices and safeguard our well-being. 

Processed foods

What are processed foods? 

There are two different types of processed foods. Mechanically processed foods- such as cooked food – is not the unhealthy foods we are talking about. Examples of mechanically processed foods are ground beef and steamed vegetables. These foods have been “processed’ because they have been cooked. 

Chemically processed foods are the ones we are concerned with. They have chemically been altered by the addition of sweeteners, flavoring agents, and colors. Examples of these are: 

  • Candy
  • Baked goods – like Little Debbies and frozen pizza
  • Packaged breads and cereals
  • Crackers and chips
  • Sausage and chicken nuggets – any meat that has been reconstituted
  • Sodas or other sweet drinks
  • Fast food

Chemically processed foods are severely lacking in nutrients, high in sugar (which makes them addictive), and are very quick calories. Meaning, it doesn’t take much to chew it up and eat it. This allows you to consume a large amount of calories very quickly. 

Junk foods

What are the health risks of processed food? 

Processed food may not seem dangerous, but it kills more people each year than cigarette smoking. A new study states that 71% of Americans are obese- that’s about 100 million people. This same study shows that continually consuming excess calories can shorten your lifespan. When your body has to carry excess weight, it ages much more quickly and is at a higher risk of disease and illness. 

The reason processed foods are so dangerous is because of the amount eaten. They are filled with sodium, sugar and saturated fat. At high amounts, these substances are detrimental. Because processed foods are so easy and quick to eat, regulating portions is very hard. If your diet is made up of over 50% of processed foods, you’re putting your health at major risk of heart disease, high cholesterol, high blood pressure, and type 2 diabetes. 

Here are 4 ways to lower your processed food intake and make healthier choices: 

It doesn’t have to be as drastic as you think. A small caloric deficit of 50-100 calories a day (not enough to really notice!) can help you maintain your weight and lower your risk of obesity-related disease. 

1. Read Labels and Choose Whole Foods. 

When grocery shopping, taking the time to read labels is crucial. Processed foods often contain a long list of unfamiliar ingredients, many of which can have negative effects on our health. Look for foods with short ingredient lists that contain recognizable, whole-food ingredients. Opt for fresh fruits, vegetables, whole grains, lean meats, and legumes. These unprocessed foods are rich in vitamins, minerals, fiber, and other essential nutrients, making them excellent choices for a balanced diet.

2. Limit Added Sugars and Artificial Sweeteners.

One of the main culprits in processed foods is added sugars. These sugars not only contribute to weight gain but also increase the risk of developing chronic diseases. They hide in various forms, such as high-fructose corn syrup, sucrose, and brown rice syrup. Be vigilant when purchasing packaged foods like cereals, snacks, and beverages, as they often contain significant amounts of added sugars. Instead, satisfy your sweet tooth with natural sugars found in fruits or opt for products with no added sugars. Be cautious with artificial sweeteners, as they may have their own set of health concerns. Moderation is key in everything. 

3. Reduce Sodium Intake.

Processed foods tend to be high in sodium, which can lead to elevated blood pressure and an increased risk of heart disease. Canned soups, frozen meals, and snack foods are common culprits. To make healthier choices, opt for low-sodium or no-salt-added versions of these products. Whenever possible, prepare meals at home using fresh ingredients, herbs, and spices for flavor instead of relying on processed seasonings or sauces. By gradually reducing your sodium intake, you can protect your cardiovascular health and improve your overall well-being. Drinking a lot of water throughout the day can also help you offset high sodium levels. A good goal to aim for is half your body weight in ounces. 

4. Prepare Meals at Home and Plan Ahead.

Cooking meals at home gives you control over the ingredients you use and allows you to make healthier choices. When you eat out or order takeout, you have limited control over the quality and nutritional value of the food. By planning your meals ahead of time and preparing them at home, you can ensure that your meals are balanced, nutritious, and free from unhealthy additives. Cooking at home can be a fun and creative experience, allowing you to experiment with different flavors and ingredients.

The dangers of processed foods are real, but by implementing a few key strategies, we can make healthier choices and protect our well-being. Reading labels, choosing whole foods, limiting added sugars, reducing sodium intake, and preparing meals at home are all effective ways to improve our diet. Remember, small changes can significantly impact our health in the long run. By prioritizing whole, unprocessed foods and making conscious decisions about what we consume, we can take control of our health and enjoy a vibrant, energetic life.

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Food labeling
08 Sep
Diet, Food, Macronutrients, Micronutrients, Nutrition

Understanding Food Labels: What’s Hiding In Your Food?

Making healthy and informed food choices is essential for maintaining overall well-being. It’s important for us to know what’s in our food. It’s typically labeled on the package, but it can be confusing and hard to read. As the saying goes, “You are what you eat.” Understanding food labels is a crucial step in ensuring you’re nourishing your body with the right nutrients and avoiding hidden additives that may negatively impact your health. Let’s delve into the importance of deciphering food labels and using valuable tips on how to make informed choices to truly know what’s hiding in your food.

Food labeling

The Importance of Food Labels

Food labels are like a window into the contents of packaged foods, providing valuable information about their nutritional composition and ingredients. They empower you to make choices aligned with your dietary preferences and health goals if you know how to read it! By reading and understanding food labels, you can:

  • Control Nutrient Intake: Food labels list essential nutrients such as calories, fats, sugars, proteins, vitamins, and minerals. This information helps you maintain a balanced diet and manage calorie intake.
  • Avoid Allergens: If you have food allergies or sensitivities, labels can help you identify potential allergens and make safe choices.
  • Identify Hidden Ingredients: Labels reveal the presence of hidden ingredients like additives, artificial flavors, and colorings that may impact your health over time.
  • Compare Products: Food Labels allow you to compare different products and choose the one that best aligns with your dietary needs.
  • Make Informed Decisions: By understanding food labels, you can make informed decisions that contribute to your overall health and well-being.

Food labelsDeciphering Food Labels: What to Look For

  • Serving Size: Begin by checking the serving size, as all nutritional information on the label is based on this. A serving size isn’t meant to tell you only to eat that amount. It is there to tell you the amount of food that applies to the nutrition. Be mindful of portion sizes to accurately assess your nutrient intake.
  • Calories and Macronutrients: Pay attention to the calorie count and the amounts of fats, carbohydrates, and proteins per serving. Choose foods that align with your dietary goals.
  • Nutrient Content: Look for key nutrients such as fiber, vitamins (like Vitamin A, C, and D), and minerals (like calcium and iron) that are beneficial for your health.
  • Ingredients List: The ingredients list provides insight into what’s actually in the food. Ingredients are listed in descending order by weight, so the first few ingredients make up the bulk of the product. Avoid items with lengthy lists of unfamiliar or overly processed ingredients.
  • Additives and Preservatives: Be wary of additives, artificial sweeteners, and preservatives. Some additives may have potential health risks, so opt for products with minimal or no additives.
  • Sodium and Sugar: Excessive sodium and added sugars can contribute to health issues. Choose products with lower sodium and sugar content.
  • Allergens: If you have allergies, carefully read the label for any potential allergens or cross-contamination warnings. Allergens are listed in bold under the ingredient list. 
  • % Daily Value: This percentage helps you understand how a serving of the food contributes to your daily nutrient intake based on a 2,000-calorie diet. Aim for products with higher percentages of essential nutrients.

In general, you want to look for labels that are lower in saturated fat (specifically trans fat), added sugars, and sodium

Food labels

. All of these have been linked to heart disease and chronic obesity when consumed in high amounts. The items that you want more of are fiber, vitamin D, iron, calcium, and potassium. A diet high in fiber helps lower cholesterol, keeps blood glucose level, reduces calorie intake, and promotes a healthy digestive tract.

What’s Hidden? 

There are several common food additives in food today. Research 

has shown that many have detrimental health affects while others can actually be good for you? An example of a good one is Guar gum. It’s added to food to bind or thicken products. Guar gum is high in fiber and can help increase the feeling of fullness, so you intake less calories. An example of a detrimental additive is high fructose corn syrup. It sweetens food, but in high amounts has been linked to obesity and diabetes.

Misleading Food Labels

Marketing can be a powerful tool, especially when it comes to food. However, a good bit of labels that are promoted as “healthy” are just buzz words. Without knowing exactly what they mean, you could be buying a product thinking that it’s organic and healthy, when really it’s the opposite of what you need. Here are some common marketing food labels and what they really mean. 

  • All Natural: there are no artificial ingredients or colors. It does not mean that the animal or product lives/was grown outdoors. 
  • Humanely Raised: common on animal products, but there is no legal definition for it. It can be put on products even in places where animals are raised in confinement systems. 
  • No Hormones or Steroids: It’s actually illegal to use hormones or steroids in all chicken products so whether it has this label or not, you’re getting the same product. 
  • Fresh: this just means that the meant never went below 26 degrees. Which is not always a good thing! 
  • Vegetarian Diet: Marketers can put this on a food label without it being true. There are no legal checks on farms to determine what is fed to the animals. 
  • Cage Free: one of the biggest misleading labels! All chickens raised for meat are cage free. So don’t buy the more expensive package just because it has this label. 

In a world saturated with packaged foods, being a conscious consumer is a powerful way to take control of your health. Learning how to read and interpret food labels empowers you to make informed choices, allowing you to understand exactly what’s hiding in your food. By paying attention to serving sizes, calories, nutrients, ingredients, and certifications, you can make dietary decisions that align with your well-being goals. Remember, the more you know about your food, the better equipped you are to nourish your body and enjoy a healthier, happier life.

 

For guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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