20 Nov
Diet, Health, Macronutrients, Micronutrients, Nutrition

Nutrition Facts Labels: What They Mean and How to Read Them

Nutrition facts labels can seem confusing, but having the ability to read them allows individuals to make informed and healthy nutrition choices. This post breaks down the different components of nutrition labels and provides tips on how to choose the most nutritious foods. It also reviews common food label claims and discusses what they really mean.

Understanding the basics of Nutrition Facts Labels

The major components to understand on a nutrition facts label are serving size, servings per container, calories, and % daily value. The FDA sets guidelines that determines the serving size amount on food labels. These include common household measures, reference amounts based on food consumptions surveys, practicality, and clarity. This amount is meant to reflect typical consumption patterns, but it doesn’t necessarily reflect how much you should eat. The information listed on the nutrition label reflects the amount of macro and micronutrients that are in one serving size. The servings per container indicates how many individual servings are in the food package. This can be useful for calculating the nutrition facts of an entire container of food.

The calories reflect the total amount of energy in one serving size. This value is important if you are tracking your calories to lose or gain weight. It can also be helpful when trying to make nutritious choices, if a product is calorically dense it may be high in added sugar or fat and might be best to avoid or enjoy in moderation. The % daily value is the percentage of the recommended daily intake for a specific nutrient that one serving of the product provides. The % daily value is based on a 2,000 calorie per day diet and recommended daily values set by the FDA. If a % daily value is 5% or less, it’s considered to be low in that nutrient. If a % daily value is 20% or more, it’s considered to be high, providing a significant amount of that nutrient for the day. Understanding the % daily value can help people make food choices based on nutrient content, such as if the food is high in fat or sugar, or low in fiber or protein.

Macronutrients

There are 3 macronutrients: fat, protein, and carbohydrates. The body breaks down macronutrients to create energy. There are different types of fats, including unsaturated fat, saturated fat, and trans fats. Unsaturated fats are considered healthy fats and help to promote good heart health. Saturated fats and trans fats are considered unhealthy and contribute to an increased risk of heart disease.

A nutrition facts label will list the saturated and trans fat content, which is helpful for identifying what foods are high in unhealthy fats. It’s recommended to limit saturated fats to 10% of your daily calories and to limit trans fat to less than 1% of your daily calories. Cholesterol content is another requirement for a food label. Cholesterol is a type of lipid and is a waxy, fat-like substance found mainly in animal products. It’s needed for bodily functions, but only in limited amounts, especially for individuals with heart disease.

Protein is a macronutrient that is a key factor in muscle growth and repair. Daily protein recommendations are different for each individual based on their height, weight, health condition, and other factors. This value is helpful to understand if you are trying to maintain a high protein diet and are picking out packaged items such as granola bars and cereal.

Nutrition labels have certain guidelines for listing the carbohydrate content of an item. Total carbohydrates must be shown, as well as dietary fiber, sugar, and added sugar. From these values, an individual could also find out how many starches are in the food as well, even though they are not listed. You would do so by subtracting the sum of the dietary fiber and sugar from the total carbohydrates. This is important for individuals who are managing diseases, such as diabetes. This way they can avoid added sugars and identify foods high in fiber.

Micronutrients

Micronutrients are vitamins and minerals that are essential for bodily function. Sodium, potassium, iron, calcium, and vitamin D are the only micronutrients required to be listed by FDA guidelines. Although sodium is technically a micronutrient, it’s listed along with the other macronutrients because of its significant impact on overall health.

Ingredient list

Once you’ve made your way through the macro and micronutrients, you’ll find the ingredients listed towards the bottom. Ingredients are listed in order of quantity, starting with the highest quantity and ending with the lowest. In other words, the first ingredient listed is the largest percentage of the food product. This is important for a number of reasons, one of them is determining if a product is made with mostly whole grains. If a food product is made mostly with whole grains, it will typically be listed as the first or second ingredient. 

The ingredients list is also a great place to check for any added sugars, however it might not be listed in these exact words on a label. “Added sugar” may also be called high fructose corn syrup, sucrose, honey, agave nectar, and fructose. These are just a few examples of ingredients that indicate that there has been sugar added to the food product. The ingredient list is also useful for discovering any allergens. If a product contains one of the 9 major allergens, milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and/or sesame, it must be displayed on the nutrition facts label.

Special Claims and Food Label Terms

Food companies use specific claims and label terms to help sell their products, these claims can be helpful for identifying nutritious foods. Here are a few commonly used claims and what they mean.

  • Calorie free: less than 5 calories
  • Low calories: 40 calories or less
  • Sugar free: less than 0.5 g of sugar
  • No added sugar: no sugar or ingredient that contains sugar was added
  • Fat free: less than 0.5 g of fat
  • Low fat: 3 g of fat or less
  • Cholesterol free: less than 2 mg of cholesterol
  • Low cholesterol: 20 mg or less of cholesterol
  • Sodium free: less than 5 mg of sodium
  • Very low sodium: 35 mg of less of sodium
  • Low sodium 140 mg or less of sodium

These can be great to look for when managing chronic diseases. For example, individuals with diabetes can look for sugar free or no sugar added food products. Or people with high blood pressure can look for products that say sodium free, very low sodium, or low sodium.

Want to learn more about Nutrition Facts Labels?

Being able to read a nutrition facts label is a powerful tool. It can help with disease management, weight loss, portion control, carb counting, and so much more. It gives you the power to make informed decisions that are going to benefit your overall health. It’s important to remember that everyone is different and a calorie or macronutrient intake that works for one individual may not work for another. There are many different factors that contribute to each person’s nutritional needs. If you’d like to learn more about nutrition facts labels and finding a diet that works for you, schedule a consultation today!

 

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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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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Fall Flavors - Healthy foods for fall
15 Oct
Fall Flavors, Fall Fruits and Vegetables, Fall Produce, Fall Recipes

Fall Flavors: The Nutritious Benefits behind Autumn’s Best Produce!

Fall is filled with scents of pumpkin spice, apple picking, Thanksgiving dinners, and pumpkin carving, all of which wouldn’t be possible without the fruits and vegetables that are at their peak during this cozy season. These chillier months offer the perfect climate for a wide variety of Fall Produce that makes up for Fall Flavors. All of which are abundant in different nutrients that contribute to our overall health. Buying produce in season has many benefits, not just nutritional ones. When buying fruits and vegetables during their peak harvesting months, they are more likely to be rich in flavor, more nutrient dense, more affordable, and it’s a fun way to add variety to a well balanced diet. Not to mention, it is environmentally sustainable and helps to support local farmers. Personally picking out produce, such as apples and pumpkins, from a local farm can be a fun way to connect with nature. It allows for gratitude and understanding of where different produce is grown and harvested. Here are some of the best fall fruits and vegetables to be on the lookout for in the supermarket, farmer’s market, or local farm stand.

Fall fruits and vegetables

Fall Produce and Its Health Benefits

Fall is a great opportunity to incorporate a variety of fruits and vegetables. A new season offers an opportunity to try adding different produce to old and new recipes and to try them with friends and family. Not only does this variety offer different flavors, but each fruit and vegetable offers its own nutritional value that helps to promote a balanced diet which is important for maintaining overall good health.

 

Fall VegetablesFall Vegetables

Surely when thinking about fall vegetables, the first ones that come to mind are pumpkins, squashes, and sweet potatoes. While these are staples for warm meals during this chilly season, fall also offers a variety of other locally grown vegetables, such as beets, broccoli, brussels sprouts, cauliflower, eggplant, arugula, kale, and spinach. In  the fall months, these vegetables are at their peak ripeness, meaning they are full of flavor and nutrients. Eggplant and winter squashes, which includes pumpkin, butternut, and acorn squash, are filled with vitamin A, vitamin C, dietary fiber, potassium, B vitamins, and antioxidants. Cruciferous vegetables, such as cauliflower, broccoli, and brussels sprouts, are great sources of vitamin K and folate. And leafy greens, such as kale and spinach, are rich in vitamin A and iron. When considering nutrients, a fun fact to note is that most orange vegetables, such as pumpkins and sweet potatoes, have an orange tint due to the nutrient beta carotene. Beta Carotene is also an important nutrient because it is converted into vitamin A in the body.

Fall Fruits
Fall Fruits

Fruits picked in the fall are full of a variety of nutrients and can be prepared and enjoyed in many different ways. Certain fruits, such as apples, cranberries, and grapes, can be enjoyed fresh, dried, or juiced. Apples, cranberries, grapes, pears, and raspberries all contain vitamin C, fiber, potassium, and antioxidants. These vitamins and minerals serve different purposes in the body and incorporating a variety of them into the diet helps to maintain digestive and heart health, weight management, and immune function.

 

Health Benefits of Fall Produce

Vitamin A

Vitamin A is an antioxidant that plays several important roles in the body. It helps to support eye health and maintain skin integrity by promoting wound healing. It also helps to boost immunity and fight infections by supporting white blood cell function.

Vitamin C

Vitamin C is an antioxidant that helps to protect cells from damage, this can help prevent aging and decrease risk for certain diseases. Vitamin C also assists with the production of collagen. Collagen is a protein that helps to maintain the structure of skin and bones and is essential for healing wounds. Additionally, consuming vitamin C with iron aids in iron absorption, which can help to prevent iron deficiency anemia.

Vitamin K

Vitamin K plays a key role in blood clotting, which prevents excessive bleeding when injuries occur. It also helps with the synthesis of osteocalcin, a protein that binds calcium to bones. This promotes overall good bone health and strength.

B Vitamins

There are many different kinds of B vitamins, one of them being Vitamin B9, also known as folate. Folate is found in lots of fall produce such as beets, broccoli, brussels sprouts, cauliflower, kale, and spinach. Folate helps with red blood cell function, which helps to prevent anemia and promote oxygen transport throughout the body. Folate also aids in cell division, which is important for times of rapid growth, such as pregnancy and infancy. Consuming an adequate amount of folate during pregnancy helps to support healthy fetal development and prevent neural tube defects.

Fiber

Fiber is essential for good digestive health. It promotes regular bowel movements and supports overall gut health by feeding good gut bacteria. It also helps to promote satiety and feelings of being full that lasts for longer periods of time. Since fiber is abundant in low calorie foods, such as fruits and vegetables, eating more of it can promote fullness while eating less calories, which can aid in weight loss. Fiber also helps with blood sugar regulation by slowing the absorption of sugar into the blood. This can help to reduce blood sugar spikes after meals, which is beneficial to individuals with diabetes. Fiber can also lower cholesterol levels, lowering the risk of heart disease.

Iron

Iron is a mineral that supports many different functions in the body. It is a key component of hemoglobin, a protein in red blood cells that helps with oxygen transport throughout the body. It also helps with energy production by promoting the conversion of nutrients into available energy. Additionally, it supports healthy muscle and cognitive function. Iron is present in foods in two forms, heme iron and non-heme iron. Heme iron is more easily absorbed and is found in animal products, such as red meat, poultry, and fish. Non-heme iron is not as easily absorbed and is found in certain produce such as kale and spinach and other plant-based foods such as lentils, beans, and tofu. Pairing non-heme iron with vitamin C rich foods can help with iron absorption.

Potassium

Incorporating adequate potassium into the diet can help to regulate blood pressure in the body. It’s also essential for muscle function, this includes heart muscles and muscles throughout the body. Potassium intake may need to be limited for individuals with kidney disease, consult a registered dietitian for more information.

Antioxidants

Antioxidants have anti-inflammatory effects which help to reduce inflammation caused by chronic conditions such as arthritis and heart disease. Antioxidants also help to boost immune function and help fight off infections.

Incorporate Fall Produce Into Everyday Meals This Season

Using Fall Produce in Healthy RecipesAntioxidants rice Recipes using Fall Produce

 

 

 

 

 

 

 

 

Fall fruits and vegetables offer an abundance of nutrients that are essential for overall health and well-being. While nutritionally beneficial, incorporating these in season fruits and vegetables into a balanced diet can also help the environment, local farmers, and your wallet. Here are some fun ways to add this season’s produce into everyday meals.

  • Try adding apples or sweet potatoes to salads to increase fiber content and help promote satiety, make sure to leave the skin on as it contains most of the fiber.
  • When making snacks and desserts, try incorporating different fruits for natural sweetness.
  • Leafy greens, such as kale and spinach, can be added to smoothies to increase fiber and iron content. 
  • Utilize the whole pumpkin by roasted the seeds for a snack that is packed with protein, healthy fats, and fiber.

 

Everyone is different and it’s important for each person to incorporate produce in a way that is best for their preferences and lifestyle. Trying new fruits and vegetables should be fun and is a great way to bring family and friends together around a delicious and nutritious meal. Stay tuned for recipes on how to incorporate these fall fruits and vegetables into a nutritious diet.

 

For guidance on nutrition and Fall Specific healthy foods, 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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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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Nutritional supplements
25 Mar
Diet, Supplements

How to Select the Best Supplements for Your Needs?

Nutritional supplements

In today’s fast-paced world, where convenience often compromises nutritional quality and consistency, many of us turn to dietary supplements to fill in the gaps. Whether it’s due to busy schedules, dietary restrictions, or simply wanting to ensure optimal health, there’s no doubt that nutritional supplements have become increasingly popular. But with shelves overflowing with options, how do you choose the best supplement for your individual needs? In this guide, we’ll navigate the maze of supplements, discussing common choices, their reliability, and offering advice on how to prioritize dietary choices.

Understanding Nutritional Supplements:

Nutritional supplements come in various forms, including vitamins, minerals, herbal extracts, and specialty supplements targeting specific health concerns. While they can be beneficial for some, it’s essential to recognize that they are meant to complement, not replace, a balanced diet. Before incorporating any supplement into your routine, it’s wise to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications.

Common Nutritional Supplements:

  1. Multivitamins

    These are perhaps the most widely used supplements, offering a combination of essential vitamins and minerals. While they can be a convenient way to ensure you’re meeting your daily requirements, it’s crucial to choose a high-quality multivitamin with optimal levels of nutrients and minimal fillers or additives.

  2. Omega-3 Fatty Acids

    Omega-3s, found in fish oil supplements, are renowned for their heart-healthy benefits and anti-inflammatory properties. Look for supplements that contain both EPA and DHA, the two primary types of omega-3 fatty acids, and consider factors like purity, freshness, and sustainability when selecting a product.

  3. Protein Powders

    Popular among fitness enthusiasts, protein powders are a convenient way to boost protein intake, support muscle recovery, and aid in weight management. Whey, casein, and plant-based options like pea or soy protein are available, each with its unique benefits and considerations.

  4. Vitamin D

    Many people have inadequate levels of vitamin D, especially those who live in regions with limited sunlight or spend most of their time indoors. Vitamin D supplements can help support bone health, immune function, and mood regulation. Look for vitamin D3, the most bioavailable form, and consider getting your levels tested to determine the appropriate dosage.

  5. Probiotics

    Probiotic supplements contain beneficial bacteria that support gut health and digestion. They may also have implications for immune function, skin health, and mood. When choosing a probiotic, opt for a product with multiple strains and a high CFU (colony-forming units) count to ensure potency.

Assessing Reliability of Nutrition Supplements:

SupplementsWhile the supplement industry is regulated to some extent, it’s essential to approach product claims with a critical eye. Not all supplements are created equal, and some may contain contaminants, inaccurate labeling, or ineffective ingredients. To ensure reliability:

  • Research Brands: Look for reputable brands with a history of quality and transparency. Check for third-party certifications like NSF International or USP, which indicate that the product has undergone testing for purity and potency.
  • Read Reviews: User reviews can offer valuable insights into a product’s effectiveness and any potential side effects. However, be wary of biased or exaggerated testimonials and prioritize reviews from reputable sources.
  • Check Ingredients: Take the time to scrutinize the ingredient list and avoid supplements with unnecessary fillers, artificial colors, or preservatives. Look for products with minimal additives and focus on high-quality, bioavailable nutrients.

Prioritizing Diet over Supplements:

While supplements can be helpful for filling nutrient gaps, they should not be a substitute for a balanced diet rich in whole foods. Whole foods provide a wide array of vitamins, minerals, antioxidants, and phytonutrients that work synergistically to promote health and prevent disease. Here are some tips for prioritizing dietary choices:

  • Eat a Variety of Foods: Aim to include a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet to ensure you’re getting a broad spectrum of nutrients.
  • Focus on Nutrient-Dense Foods: Prioritize foods that are rich in essential nutrients, such as leafy greens, berries, nuts, seeds, and fatty fish. These foods provide more than just isolated nutrients; they offer a multitude of health-promoting compounds.

In the quest for optimal health, nutritional supplements can be valuable tools for supporting overall well-being. However, it’s essential to approach supplement selection with caution, ensuring reliability, and prioritizing dietary choices whenever possible. By focusing on a balanced diet rich in whole foods and using supplements strategically to fill specific nutrient gaps, you can create a foundation for long-term health and vitality. Remember, there is no one-size-fits-all approach to nutrition, so listen to your body’s needs and consult with a healthcare professional for personalized guidance.

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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Health & Disease Prevention
22 Sep
Diet, Fitness, Health, Immunity, Nutrition

Role of Diet and Exercise in Disease Prevention

In our fast-paced world, health has become a precious commodity. Chronic diseases increase as a result of various stressors, sedentary lifestyles, and unhealthy eating habits. However, the good news is that we possess the power to take control of our health and reduce the risk of many diseases through two fundamental pillars: diet and exercise. Let’s delve into the significance of using a balanced diet and regular exercise routine for disease prevention, and explore their transformative impact on overall well-being.

Health & Disease Prevention

Understanding the Role of Diet in Preventing Disease

1. The Power of a Nutrient-Dense Diet

A nutrient-dense diet is the cornerstone of good health. By choosing whole, natural foods over processed ones, we provide our bodies with essential vitamins, minerals, and antioxidants. These elements are crucial for supporting our immune system, combating inflammation, and warding off chronic diseases such as heart disease, diabetes, and cancer. Studies have shown that nutrition can be directly linked to diseases such as obesity, hypertension, type 2 diabetes, and more. What we consume either increases our health or decreases it, and we make those choices every single day. 

 

2. Reducing the Risk of Cardiovascular Diseases

The leading cause of death worldwide, cardiovascular diseases, can often be prevented by making healthier dietary choices. A diet rich in fruits, vegetables, whole grains, and lean proteins can lower blood pressure, reduce cholesterol levels, and maintain a healthy weight, all of which significantly contribute to heart health. Unfortunately, we are plagued with advertisements from the food industry, constantly selling us products with little to no nutritional value. In order to lead a heart-healthy life, we have to put down the processed boxes of food and make room for more whole, fresh ingredients. 

Diet & Disease Prevention3. Controlling Diabetes through Diet

Type 2 diabetes, a growing global concern, is closely linked to poor eating habits and obesity. By embracing a diet that includes complex carbohydrates, high lean protein, healthy fats, and limited sugar intake, we can manage blood glucose levels and decrease the risk of developing this metabolic disorder. 

4. Cancer Prevention and Dietary Choices

Research has shown that certain foods, such as cruciferous vegetables, berries, and oily fish, contain compounds that may help protect against cancer. By incorporating these foods into our diet, we can potentially reduce the risk of cancer and enhance our body’s ability to fight off abnormal cell growth.

The Vital Role of Exercise in Disease Prevention

1. Strengthening the Immune System

Regular physical activity has been linked to a strengthened immune system, making us more resilient to infections and illnesses. As we engage in exercise, the body produces more white blood cells, which are critical for combating harmful pathogens and maintaining overall health. Rather than take a pill or supplement to improve the immune system, the answer is as easy as moving your body more. 

2. Improving Cardiovascular Health

Just like diet, exercise plays a central role in preventing cardiovascular diseases. By engaging in a consistent exercise regimen, we increase heart’s efficiency, lower blood pressure, and reduce the risk of heart attacks and strokes. You can start small and build up gradually as your body gets acclimatized. 

Exercise & Disease Prevention3. Weight Management and Exercise

Obesity is a significant risk factor for various diseases. Exercise helps us burn calories and build lean muscle mass, making it an essential tool for weight management. When combined with a healthy diet, regular physical activity becomes even more effective in preventing and managing obesity. Muscle has been shown to increase longevity. If we have a good base of muscle, daily tasks throughout life are much easier to handle. Things like getting on the floor with your kids, carrying a heavy bag of dog food, or putting items overhead to store them in the attic all require muscle. Without muscle, we don’t have healthy movement, and we’re prone to injury and chronic pain.

4. Mental Health and Exercise

Apart from its physical benefits, exercise is a powerful mood booster. Physical activity triggers the release of endorphins, the body’s natural feel-good chemicals, which can alleviate stress, anxiety, and depression. Stress and negative emotions can weaken the immune system and contribute to various diseases, so maintaining good mental health is crucial for disease prevention.

 

The Synergy between Diet and Exercise

1. Achieving Optimal Health through a Holistic Approach

While diet and exercise are potent tools for disease prevention on their own, their synergy is even more powerful. When combined, they create a virtuous cycle, enhancing each other’s benefits and maximizing their impact on overall health. You will feel better, look better, and not constantly have to worry about chronic disease if you implement both of these components into your lifestyle. 

2. Building Healthy Habits for Life

The key to empowering our health through diet and exercise is consistency and sustainability. Rather than embarking on short-lived fad diets or extreme workout routines, adopting long-term, realistic changes is crucial. Creating healthy habits is a journey, and small, incremental steps can lead to significant improvements over time. 

 

Health is our most valuable asset, and we have the power to protect it through simple yet powerful lifestyle choices. By embracing a nutrient-dense diet and incorporating regular exercise into our daily routine, we can significantly reduce the risk of chronic diseases and enhance our overall well-being. Empower yourself today by taking charge of your health through the transformative combination of diet and exercise, and experience the life-changing benefits of disease prevention and longevity.

 

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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