13 Jan
Food, Health, Macronutrients, Nutrition

5 Common Nutrition Myths Debunked

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With today’s technology, nutrition information and guidance is more accessible than ever. This is great for individuals who want to learn more about their health and wellness, but it’s important to practice caution when trusting online information. With so much available literature, it can be hard to know what is fact based and trustworthy and what is based on opinions or falsities. Oftentimes, when you find nutrition claims online they may not be entirely true and you may not be receiving the whole picture. Here are 5 common nutrition myths explained. If you want to learn more about the truth behind nutrition myths and trusworthy recommendations, contact us!

 

Nutrition Myth #1: Carbohydrates are the enemy

One of them most common nutrition myths is that carbohydrates are bad, that they contribute to weight gain and make it harder to burn fat. While it’s true that decreasing your carbohydrate intake can promote weight loss, this doesn’t mean that carbohydrates are the enemy. Carbohydrates help to perform various bodily functions and are the body’s primary source of energy. The brain relies on broken down carbohydrates, or glucose, for optimal cognitive function. Muscles in the body use glucose for intense physical activity. Additionally, the body stores glucose as glycogen in muscles and the liver, which is used during longer endurance exercises.

When incorporating carbohydrates into your diet, it’s important to know the different kinds and the effect that they have. There are three main types of carbohydrates, simple, complex, and fiber. Simple carbohydrates are found in table sugar, pastries, sweets, and sugary beverages. They are broken down quickly and contribute the most to blood sugar spikes. Complex carbs are found in vegetables, legumes, and whole grains. They are digested at a slower rate, providing a steady release of glucose into the bloodstream, preventing blood sugar spikes.

Fiber is a type of carbohydrate that is not digested. It passes through the body, aiding in digestion. It also slows down glucose absorption, stabilizing blood sugar levels. Fiber is found in fruits, vegetables, legumes, and whole grains and helps keep us feeling fuller for longer. This means that when balancing carbohydrates correctly they can promote weight loss, while keeping you feeling energized throughout the day.

 

Nutrition Myth #2: All fat is bad fat

Many individuals may believe that eating fat at all will contribute to weight gain or increased risk of chronic disease, but this is another one of the many nutrition myths. Fat is an important macronutrient and plays many different roles in the body. It is true that too much fat can contribute to weight gain, as high fat foods are typically calorically dense. When it comes to fat, it’s quality over quantity.

There are different types of fat, unsaturated and saturated fat. Saturated fats, also known as unhealthy fats, are considered the “bad” fat. They can be found in foods such as highly processed foods, fried foods, baked goods, and full fat dairy products such as butter and cheese. Consuming an excess amount of unhealthy fats can contribute to weight gain and an increased risk of chronic disease, such as heart disease. Instead, focus on choosing unsaturated fats, also known as healthy fats. 

Unsaturated fats are typically found in fish and plant based foods such as nuts and seeds. Consuming healthy fats in moderation can actually decrease bad cholesterol levels and increase good cholesterol levels in the blood. This can decrease the risk of heart disease, heart attack, and stroke. Consuming healthy fats also contributes to feeling full and satisfied throughout the day which can aid in lowering calorie intake and weight loss. It also helps to slow down absorption of glucose into the bloodstream which can assist with stabilizing blood sugar, this is great for individuals with prediabetes or diabetes. When incorporating healthy fats, try using olive oil or avocado oil when cooking, incorporatingfish, choosing plant based or leaner cuts of meat, and limiting fried foods and highly processed food. And even though they are considered healthy fats, it’s important to incorporate them into a balanced diet in moderation.

 

Nutrition Myth #3: Plant based diets don’t offer enough protein

More and more people are adopting a plant based diet due to its many potential health benefits, while others consider if it’s able to provide an adequate amount of protein. This misconception may have arisen around the discussion of complete proteins. Complete protein sources are ones that contain all 9 essential amino acids. Incomplete proteins, on the other hand, lack one or more amino acids. Essential amino acids are ones that the body cannot create on its own and must obtain from food sources. Amino acids aid in muscle growth and repair, enzyme and hormone production, and immune and cell function and it’s important that we obtain all of them from our diet.

It’s not necessary to incorporate complete proteins into every meal. Instead, you can eat a variety of protein options so that you are obtaining essential amino acids from different sources. It’s true that animal products are mostly complete protein options, such as eggs, beef, chicken, and fish, but there are plant based products that are complete proteins as well. This includes quinoa, soy products, edamame, and chia seeds. Variety in a plant based diet is key for obtaining necessary nutrients. Incorporating different types of beans and legumes that may not be complete proteins individually, can offer all 9 essential amino acids when combined.

 

Nutrition Myth #4: You have to give up all your favorite foods to lose weight

Losing weight can seem like a challenge and extreme dieting is not a sustainable option for most individuals. Fad diets often promote an “all or nothing” mentality that involves heavily restricting on a large variety of foods or certain food groups, such as carbohydrates or fats. In reality, the best diets for weight loss are ones that you feel are balanced and sustainable. Each diet should be personalized to your needs, there is no one diet plan that works for everyone.

If you are trying to promote weight loss, it doesn’t mean that you can never enjoy any of your favorite foods, it just means finding a way to enjoy them in moderation. For example, if you love pasta, try having a smaller serving of pasta and adding in vegetables and lean protein to balance out the meal. This way, you’re satisfying your cravings while enjoying a meal that is going to offer more nutrients, less calories, and keep you feeling fuller for longer. Or if you’re somebody who loves chocolate, enjoy a small piece of dark chocolate after dinner, instead of a whole candy bar. These methods can keep you on track with your weight loss goals, while allowing you to enjoy food and keep you from feeling restricted. For more guidance on a balanced diet, contact us!

Nutrition Myth #5: Skipping meals helps you lose weight/snacking is bad

A sustainable approach to weight loss is the best approach. Extreme diets that include skipping meals and restricting snacks when you’re feeling hungry can be hard maintain. A diet that offers balance and allows for the enjoyment of food is typically best for long term weight loss.

In theory, it sounds like skipping meals and avoiding snacks would limit calorie intake and promote weight loss, but this is not typically the case. Skipping meals can lead to increased hunger which can result in overeating at meal time or excessive snacking throughout the day. It can also leave you feeling unsatisfied with food and your diet, making it hard to stick to in the long run.

Snacking has also received a bad reputation, when in reality it can aid in weight loss and keep you on track with your nutrition goals. It’s less about whether you’re snacking or not and more about what you’re snacking on. Choosing well balanced, low calories snacks can keep you feeling satisfied between meals and prevent overeating at meal times. As a result, choosing the correct snacks can actually result in an overall lower daily calorie intake. When snacking, try choosing whole foods such as fruits and vegetables and limiting highly processed and high fat foods such chips and pastries.

 

Want to Learn More?

Nutrition myths are often half truths and typically don’t paint the whole picture. Be careful when believing the nutrition recommendations that are found online. Ensure that the information is fact based and not influenced by external factors, such as an individual trying to sell a product. When it comes to nutrition, try to avoid extremes and heavy restrictions and be weary of nutrition myths. Instead, try incorporating balanced meals and snacks, and enjoy less nutrient dense foods in moderation. Remember, what works for one individual may not work for another, find what works best for you!

 

For guidance on nutrition and a balanced diet, 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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26 Dec
Food, heart health, Nutrition, Supplements, Sustainable diet, Sustainable eating, Sustainable foods

What are the Benefits of a Plant Based Diet?

It seems like more and more people are giving plant based diets a try, and with all of the potential health benefits, there’s no wonder why. They can be more nutrient dense, improve heart health and digestion, lower risk of chronic disease, and more. A plant based diet is even beneficial to the environment. Keep reading to see why a plant based diet may be right for you!

Nutrient Density

Nutrient density refers to the amount of nutrients in foods, relative to how many calories it has. If a food is nutrient dense it means that it holds lots of nutrients, but is low in calories. Some of the most nutrient dense foods are fruits, vegetables, legumes, and whole grains, all plant based products. Animal products contain an abundance of nutrients, but are typically higher in calories and fat. This means that you’d have to consume more calories to obtain the same amount of nutrients that you would receive from plant based products.

Nutrient dense food items are high in fiber, vitamins and minerals, and antioxidants. All of these nutrients have different roles that are beneficial to our overall health. Fiber is great for digestion and helps us to feel full throughout the day, it also helps to stabilize blood sugar levels. Vitamins and minerals play many different roles throughout our body, from eye health to fighting infection. Antioxidants help to fight inflammation and oxidative stress which is beneficial for disease management and prevention.

Key Health Benefits of a Plant Based Diet

A plant based diet has been shown to have various health benefits. One of them being improved cardiovascular health. Because fruits, vegetables, and legumes are high in fiber, rich in vitamins and minerals, and low in saturated fat and sodium, they are great for heart function. Replacing animal products with plant based products can lower blood pressure, cholesterol, and risk of heart disease. As a result, the body is able to circulate blood better and reduce inflammation.

Opting for a plant based diet can also be great for weight management and obesity prevention. Plant based products are typically lower in calories and fat compared to animal products. They are also rich in fiber, which helps to promote fullness and satiety. As a result, individuals may eat less calories on a plant based diet than they would on an animal based diet. Research supports this idea and has shown that a plant based diet is associated with a lower BMI. A healthy BMI is beneficial for overall health and decreases the risk of chronic diseases.

One chronic disease that a plant based diet can manage or prevent is diabetes. Fruits, vegetables, and whole grains can improve insulin sensitivity and stabilize blood sugar levels. This is largely due to the high amount of fiber found in plant based products. Fiber slows down digestion and absorption of carbohydrates into the bloodstream, preventing spikes in blood sugar and regulating glucose levels. This is key for the prevention and management of all types of diabetes.

The high amounts of fiber found in plant based products is also great for digestion. Fiber helps to bulk stool and promote regular bowel movements, which is beneficial to overall gut health. Having good gut health can prevent bloating, constipation, and certain conditions such as diverticulitis. A diverse plant based diet also provides a variety of vitamins and minerals which supports a diverse and healthy gut microbiome.

Preventing and Managing Chronic Diseases

Along with its many overall health benefits, a plant based diet also has the power to manage and prevent certain chronic diseases, such as cancer, arthritis, and some autoimmune diseases. For example, tomatoes are rich in lycopene which has the power to decrease the risk of prostate cancer. Additionally, a lower BMI, which is associated with a plant based diet, can decrease cancer and chronic disease risk.

Plant based foods are rich in antioxidants, fiber, and healthy fats which can help to reduce inflammation. Vitamin C, Vitamin E, polyphenols, and carotenoids are key antioxidants found in plant based foods. They have the abilities to alleviate symptoms of arthritis and certain autoimmune diseases. Foods such as turmeric, ginger, berries, leafy greens, and nuts are some of the most anti-inflammatory foods.

How to Ensure Nutritional Balance on a Plant Based Diet

A diverse plant based diet provides many benefits, but there are certain lacking nutrients that are key for overall health. One of these is Vitamin B12, which is mostly found in animal products. Because of this it’s important for individuals on a plant based diet to either take a vitamin B12 supplement or to consume foods that are fortified with vitamin B12. Certain foods that are typically fortified with this vitamin include breakfast cereals, plant based milks, and nutritional yeast.

Individuals on a plant based diet may also not be receiving enough iron and omega 3 fatty acids in their diet since these nutrients are mostly abundant in animal products. Animal products are rich in heme iron, which is easily absorbed by the body. Plant based products are rich in non heme iron, which isn’t as easily absorbed. To compensate for this, it’s important to eat iron rich plant based foods with vitamin C. When iron and vitamin C are consumed together, iron is better absorbed by the body.

Plant based foods rich in iron include beans, dark leafy greens, nuts and seeds, whole grains, and iron fortified foods. Foods rich in vitamin C include citrus fruits, cruciferous vegetables, and dark leafy greens. Consuming these foods together can help to increase iron absorption. If someone isn’t able to get enough iron from a plant based diet, they could also consider taking an iron supplement, especially if they struggle with iron deficiency anemia.

Fish and seafood are some of the main sources of omega 3 fatty acids, but there are an abundance of plant based foods rich in these as well. Nuts and seeds, plant oils, and certain fortified foods are rich in omega 3 fatty acids. Including a variety of plant based products, fortified foods, and supplementation when necessary can help to prevent certain vitamin and mineral deficiencies.

Want to Learn More About The Benefits of a Plant Based Diet?

Plant based diets have many potential benefits, but it’s important to have variety in your diet, as each food provides different vitamins and minerals that play different roles in the body. Including fortified foods in your diet and supplementation when necessary can help to prevent any potential vitamin and mineral deficiencies.

One thing to know is that you can still reap the benefits of plant based foods without switching to a complete plant based diet. You can try incorporating meatless Monday’s or only having animal products one day per week. Small changes can make a big difference on your overall health and it’s important to find a balance that works best for you.

 

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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13 Dec
Health, heart health, Nutrition

How To Keep Your Gut Happy: Nutrition for Good Gut Health

heNutrition for Good Gut Health

The food that we eat has a direct influence on our gut health and its ability to function properly. Certain foods can promote the growth of good bacteria, support digestion, and protect the gut lining. While other foods can throw off the balance of the gut, creating an environment with more bad bacteria than good bacteria. This can cause digestion issues and other overall health complications. Good nutrition also flourishes the connection between the gut and the brain, known as the gut-brain axis. Fueling the gut microbiome with the right foods can improve overall mood and mental health.

What does nutrition for good gut health include and why is it important?

Gut health refers to the function of the digestive system and the gut microbiome. The gut microbiome is made up of about 200 different kinds of bacteria, fungi, and viruses that line the gastrointestinal tract. These microorganisms are responsible for different digestive functions, such as breaking down food and absorbing nutrients. They play a crucial role in maintaining overall health and preventing disease.

The gut microbiome is in good standing when the good bacteria in the GI tract outweighs the bad bacteria. The good bacteria helps to ensure that food is digested properly and that the nutrients can be adequately absorbed and used by the rest of the body. When the gut microbe balance is disrupted, it can be presented in different symptoms, such as:

  • Bloating
  • Constipation
  • Diarrhea
  • Cramping
  • Skin problems (acne, eczema)
  • Low energy or chronic fatigue
  • Weakened immune system
  • Mental health issues (anxiety, depression)

Foods to Embrace for Good Gut Health

Embracing good nutrition can help the gut microbiome to flourish, feeding good bacteria that allow the body to function properly. There are certain foods and nutrition practices to incorporate to promote good gut health. Foods that promote good gut health are:

  • High in fiber
  • Probiotics
  • Prebiotics
  • Healthy fats

It’s also important to stay hydrated, as this supports good digestion and the health of the gut lining.Fruits and vegetables that are different colors are rich in different vitamins and minerals, that’s why it’s important to incorporate a colorful variety into your diet.

Fiber

Fiber is a type of carbohydrate that the body doesn’t digest. It aids in digestion and supports regular bowel movements, making it crucial for optimal gut health. There are two types of fiber, insoluble fiber and soluble fiber. Insoluble fiber adds bulk to stool and helps it move through the digestive tract more easily, preventing constipation and promoting good gut motility. It can be found in whole grains, vegetables, and nuts. 

Soluble fiber dissolves in water, forming a gel-like substance. This substance is fermented by gut bacteria in the colon, acting as a prebiotic, providing food for the bacteria. Once the soluble fiber is fermented, it produces short chain fatty acids, which promote a healthy gut microbiome. They also help to reduce inflammation in the GI tract, which can alleviate GI disorders such as irritable bowel syndrome (IBS). Soluble fiber can be found in oats, beans, fruits, and vegetables. This is why it’s important to eat a variety of foods, so that you are receiving adequate amounts of both types of fiber. Both types of fiber work to promote the growth of good bacteria that help digest food, synthesize vitamins, and protect the body from harmful pathogens.

Probiotics and Prebiotics

These microorganisms play a large role in promoting good gut health. Probiotics are live microorganisms that feed good gut bacteria, helping to fight off harmful microbes and maintain balance in the GI tract. Probiotics also aid in the breakdown of food and act as anti-inflammatories, reducing symptoms of bloating, diarrhea, and constipation. They help to strengthen the gut barrier that lines the GI tract, protecting the body from harmful toxins. This is crucial for reducing infection and preventing diseases, such as leaky gut syndrome. This is a condition where damaging substances leak through the gut lining and enter the blood stream. Probiotics are largely found in fermented foods with live bacteria, such as:

  • Greek yogurt
  • Kimchi
  • Kefir
  • Kombucha
  • Sauerkraut
  • Tempeh

Prebiotics are non-digestible components of food, typically fiber, that promote the growth of good gut bacteria. Compared to probiotics, which are live bacteria, prebiotics act as food for gut bacteria. Humans don’t have the enzymes to break down prebiotics, so they are fermented by the gut microbiome in the colon. Feeding good bacteria, such as Bifidobacteria and Lactobacilli, enhances nutrient absorption, digestion, and immune function. There are different types of prebiotics and they can be found in a variety of different foods. Foods rich in prebiotics are:

  • Fruits – bananas, apples, berries, and citrus fruits contain inulin, a prebiotic fiber
  • Vegetables – garlic, onions, leeks, asparagus, and artichokes
  • Whole grains – oats, barley, and whole wheat
  • Legumes – beans, lentils, and chickpeas
  • Nuts and seeds – almonds, walnuts, and flaxseeds

Healthy Fats for Good Gut Health

Healthy fats, specifically omega-3 fatty acids, strengthen the gut lining of the GI tract. Omega-3 fatty acids can be found in fatty fish, such as salmon, and nuts, such as walnuts and flaxseeds. Healthy fats also have anti-inflammatory properties that alleviate symptoms related to poor gut health. They provide a source of short chain fatty acids, produced when fiber is fermented in the colon, that support gut health. Consuming healthy fats also aids in the absorption of fat soluble vitamins (vitamin A, D, E, and K) and gut motility.

Types of healthy fats include monounsaturated and polyunsaturated fats. Polyunsaturated fats include omega-3 and omega-6 fatty acids, both crucial to gut health. Monounsaturated fats can be found in olive oil, sunflower oil, avocados, and almonds. Polyunsaturated fats can be found in salmon, anchovies, peanuts, and walnuts.

Foods to Limit

While there are foods that promote good gut health, there are also foods that can be harmful to the gut.These foods disrupt the balance of the microbiome, which can lead to indigestion and stomach discomfort. Foods that should be limited for good gut health:

  • Highly processed foods and meat products (bacon,sausage)
  • Fried foods
  • Foods with high amounts of added sugar and/or unhealthy fats
  • Highly acidic foods
  • Spicy foods
  • Sugary sweetened beverages
  • Alcohol

Whether these foods are high in sugar, unhealthy fats, or sodium, they are capable of having a negative impact on gut health. They should be enjoyed in moderation in order to promote the growth of good bacteria to maintain microbiome balance.

Want to learn more about nutrition for good gut health?

Fueling the body with foods that are beneficial to gut health and the growth of good bacteria allows for optimal digestion. This means good gut motility, proper nutrient absorption, strong GI tract lining, and enhanced immune function. This prevents digestion complications such as bloating, constipation, and diarrhea. It also prevents and alleviates symptoms of more serious digestive issues such as irritable bowel syndrome, inflammatory bowel disease, and leaky gut syndrome. Remember to start with small changes in your diet, as they can have a big impact over time. If you want more help with nutrition related to gut health, schedule a consultation with us!

 

For guidance on nutrition and gut health, contact us 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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27 Nov
Food, Health, Mindful Eating, Nutrition

How to Maintain a Balanced Diet During the Holidays

AThe holidays are a time dedicated to joining together with friends and family, it also is filled with delicious meals and tempting desserts. With comfort foods and sweet treats all around, it can be difficult to stay on track with your nutrition goals. Here are some nutrition tips to practice this holiday season to stick to a healthy and balanced diet.

Prioritize Nutrient Dense Foods to Maintain a Balanced Diet

The holidays are meant to be enjoyed, and there’s no doubt that these foods are a part of that enjoyment, but it’s important to still prioritize nutrient dense foods during this time. During this time, there’s typically a variety of comforting foods to choose from, like stuffing, macaroni and cheese, mashed potatoes, pies, cookies, and more. While these are all delicious, and great to enjoy in moderation, they can be high in saturated fat, added sugar, and calories. This is why it’s important to still include nutrient dense foods to maintain a balanced diet.

Fill Half Your Plate with Non Starchy Vegetables

Whether you’re at home or at a family member’s house, aim to fill half of your plate with non starchy vegetables. Non starchy vegetables contain less carbohydrates and calories compared to starchy vegetables, and are still filled with fiber and nutrients. Filling half your plate with non starchy vegetables balances meals and allows you to feel full without providing a lot of calories, which is great for weight management. Starchy vegetables are still great to incorporate, but since they are high in carbohydrates and calories, you want to do so in moderation. Here are some examples of both non starchy and starchy vegetables.

Non Starchy Vegetables

Starchy Vegetables
  • Leafy greens
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Zucchini
  • Cucumbers
  • Bell peppers
  • Asparagus
  • Green beans
  • Potatoes
  • Sweet potatoes
  • Yams
  • Butternut squash
  • Pumpkin
  • Peas
  • Black beans
  • Plantains
  • Yuca

Incorporate Lean Protein

Other nutrient dense foods that are important to incorporate are lean proteins. Leaner cuts of meat have less saturated fat, calories, and are still high in protein. Protein is essential for maintaining muscle mass, leaner options allow you to maintain muscle mass while managing weight and cholesterol levels. This holiday season, try incorporating lean proteins, while enjoying fattier cuts of meat in moderation. You can also trim the fat off of meat as much as you can or try incorporating vegetarian protein options, such as beans and lentils. Here are some examples of lean proteins to incorporate and protein options that are higher in fat, which are best served in smaller portions.

Lean Protein

High Fat Protein
  • Poultry: chicken breast, turkey breast, lean ground poultry
  • Fish: salmon, cod, tuna, haddock
  • Beef: sirloin, round steak, flank steak, lean ground beef
  • Pork: pork tenderloin, pork loin chops, lean ground pork
  • Plant based protein: lentils, chickpeas, black beans, quinoa, tofu, tempeh, edamame
  • Dairy: low fat Greek yogurt, low fat cottage cheese, fat free milk
  • Poultry: chicken thighs, turkey thighs, turkey drumsticks, duck with skin
  • Beef: high fat ground beef, ribeye, T-bone, brisket
  • Pork: bacon, sausage, salami, pepperoni, pork belly, pork shoulder
  • Dairy: full fat Greek yogurt, whole milk, heavy cream, cheeses

Make Half Your Grains Whole Grains

Just like any other time of year, aim to make half of your grains whole grains. Whole grains are more nutrient dense than refined grains. More specifically, whole grains contain more fiber, which helps with digestion, blood sugar regulation, and promoting feelings of fullness. Throughout the holidays try to choose whole grains whenever you are able to. Here are some examples of whole grains and refined grains so that you know which ones to pick.

Whole Grains

Refined Grains
  • Whole wheat flour (bread, pasta, baked goods, crackers)
  • Brown rice
  • Whole grain cereals
  • Quinoa
  • Oats
  • Rye
  • Barley
  • Buckwheat
  • Farro
  • Amaranth
  • White flour (bread, pasta, baked goods, crackers)
  • White rice
  • Cereal (not labeled as whole grain)
  • White flour tortillas

Practice Portion Control to Maintain a Balanced Diet

Practicing portion control allows us to enjoy the delicious food served throughout the holidays, while still maintaining a balanced diet. The nutrient dense foods previously mentioned are what we want to include the most of, so that when we are including high fat foods such as mashed potatoes and pie, they are only making up a small portion of our meal. If you’re still hungry after finishing your meal and have waited about 20 minutes for your food to digest, you could always go back for another small helping, or fill up on lower calorie foods instead, such as vegetables. 

Another method to try when practicing portion control is to use smaller plates and bowls. Studies have shown that using larger kitchenware may increase the amount of food we take and as a result may increase how much food we eat. When it comes to dessert time, try picking one or two desserts, instead trying one of everything. You could also try splitting your dessert with a friend or family member to decrease the portion size. Another great tip is modifying typically high fat and high calorie meals to be more nutritious. You can make ingredient substitutions such as using low fat yogurt instead of sour cream or using fruit in desserts instead of sugar to add natural sweetness. Substitutions like these can decrease the calories in recipes while increasing the nutrient content.

Practice Mindful Eating to Maintain a Balanced Diet

Being able to practice mindful eating is an important tool that allows us to get in touch with our body’s hunger cues. There are many different external factors that influence our decision to eat, such as time of day, social gatherings, advertisements, smells, and availability of a large variety of food. There are also internal factors that influence our eating choices, such as our emotions, boredom, and actual feelings of hunger. It’s important to consider these before we decide to eat, what we want to eat, and how much we want to eat.

If you’re bored and find yourself looking for food, try keeping yourself busy with other activities. You could listen to music, read, exercise, or clean. If you’re choosing to eat based on emotions, such as anger or sadness, try coping with your emotions in other ways, such as calling a friend, journaling, talking to a therapist, or going for a walk.

A big part of why we tend to eat more over the holidays is because there is a lot of food around, a lot of the time. When we are constantly surrounded by sweets and high fat foods, we’re more likely to indulge in them, even if we aren’t necessarily hungry. Next time you find yourself mindlessly grabbing snacks or desserts that are around, ask yourself if you’re actually feeling hungry or if you’re eating because the food is available.

Mindful eating is also important to practice during meal times. At big holiday meals, try and think about your hunger levels. Before grabbing food, consider how hungry you’re feeling. Try and grab food that fits your hunger levels, instead of grabbing more food than you might be able to eat or that may make you feel overly full.

Another tip to remember is that when you are eating your meal, try eating to about 80% fullness. Food digests over a period of time, so eating to about 80% fullness means that in about 20 minutes, once the food is more digested, you will feel more full. Eating to 100% fullness means that you may feel uncomfortably full a few minutes after the meal. Throughout this holiday season, try and make mindful decisions about food that reflect how your body is feeling. This doesn’t mean that you can’t enjoy the food served, but try to do so in a mindful way, considering hunger levels and portion size.

Enjoy the Holidays

The holidays should be fun and food is meant to be enjoyed, so go easy on yourself this season. Some of these changes may require planning ahead, such as bringing vegetables or healthier sides to friend’s and family’s homes. Be mindful about the nutrition choices that you make, but try not to stress or dwell on times when you may stray from your balanced diet. Often when we stress about these choices, we feel the need to go to extremes to correct them, such as unsustainable dieting. Allowing yourself to move past these choices, and continue with your balanced diet, will help to keep you on track with your nutrition goals.

 

For guidance on nutrition and a balanced diet, contact us 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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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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06 Nov
Diet, Fat loss, Fitness, Health, heart health, Hydration for Athletes, Nutrition, Successful Weight Loss, weight loss

Feel Good Fitness: The Benefits of Exercise

Exercise is an important part of a balanced lifestyle; it enhances our physical and emotional wellbeing. Finding consistent ways to move our bodies can have a positive impact on weight management, cardiovascular health, and immune function. It can also relieve stress and improve our mood and cognitive function. The benefits of exercise can be enhanced by incorporating good nutrition, which can also help to fuel our bodies for workouts and aid in recovery. Finding ways to move your body that is enjoyable is a key part of a sustainable workout routine. Exercise should be fun and energizing, rather than feeling like a task. Keep reading to learn more about exercise and how you can start enjoying the benefits!

What is Considered Exercise?

Exercise is defined as any physical activity that enhances or maintains physical fitness, overall health, and well-being. There are many different forms of exercise, the main ones being aerobic exercise and strength training. Other forms include flexibility, functional training, and high intensity interval training. Aerobic exercise increases heart rate and improves the physical fitness of our heart. Aerobic exercises can be any activity that increases your heart rate, including running, swimming, cycling, and dancing. Strength training focuses on building muscle strength and endurance. It’s important because it builds and maintains muscle mass, enhances bone density, and improves functional fitness, which makes everyday movements easier. Aerobic exercise recommendations are 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. It’s recommended to incorporate 2 days of strength training per week. Physical activity recommendations vary among individuals depending on overall health and wellbeing. If you have any underlying health conditions and are not used to exercising, consult your doctor to find a workout schedule that works best for you.

The Physical Benefits of Exercise

Consistent exercise has a variety of benefits on our overall physical health. Exercise is a key component in maintaining a healthy weight. It also improves cardiovascular health by strengthening the heart and improving circulation, which can lower blood pressure, reduce the risk of heart disease and stroke, and improve symptoms of heart disease and other chronic illnesses. Other benefits to staying active include decreased risk of osteoporosis, improved sleep quality, boosted immune function, and increased energy levels throughout the day.

The Mental Benefits of Exercise

The benefits to exercise don’t stop at physical wellbeing, it is also beneficial to our overall mental health. When we exercise, our body releases endorphins, which naturally boost our mood, helping to relieve stress and reduce anxiety. Physical activity can also have a positive effect on overall cognitive function, improving memory and focus. When we are consistent with exercise goals it can also increase self-esteem and emotional well-being. Exercising in a group setting can be a great way to socialize and connect with other like-minded people!

Nutrition and Exercise

Incorporating balanced nutrition habits, along with your exercise routine, can enhance both the physical and mental benefits. Nutrition is also important for fueling our bodies for exercise and the recovery process. Staying hydrated during workouts and throughout the day prevents dehydration. This also helps to promote optimal performance and enhance recovery. Having balanced meals and snacks that incorporate carbohydrates, protein, and healthy fats before and after workouts can also aid in performance and recovery. Avoid high fat foods before workouts as they can cause heartburn and indigestion. Try to choose protein rich foods after workouts to support muscle recovery. For more information on nutrition and exercise, schedule a consultation with us!

Overcoming Barriers

The benefits of exercise are maximized when it’s performed consistently. To do so, it’s important to find ways to stay active that are enjoyable to you and fit into your schedule. People may face other barriers when incorporating exercise into their routine, such as finding motivation, accessing facilities, physical limitations, and weather conditions. These barriers can be overcome with planning and determination! Exercise can be anything that you enjoy, this includes walking, running, dancing, or playing sports. To overcome time barriers, try scheduling workout times at the beginning of the week to fit them into your schedule. If your ability to access facilities is limited, try going for a walk or run or pulling up a workout video on YouTube to try in your living room! If physical limitations prevent you from exercising, you can perform seated exercises. For more guidance or help overcoming barriers to incorporating exercise into your routine, schedule a consultation!

Find What Works for You

Exercise has many benefits, both physically and mentally. To fully reap these benefits, it’s important to have an exercise routine that works best for you. This means having a routine that you enjoy and that fits your lifestyle. Remember to start small and increase your workouts as you go to avoid injury and promote consistency. Celebrate workout victories and congratulate yourself for progress that you make. If or when you have setbacks, learn from those experiences and make adjustments. Everyone’s exercise journey is different, so be kind to yourself and be proud of your individual successes!

 

For guidance on nutrition and exercise, contact us 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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