Category — Nutrition

So has a particular male loved one indulged in the ale this holiday season?

Check out this recent article in USA Today that reports that beer may have properties that can protect men from prostrate cancer.  Go figure.

The Wall Street Journal is reporting that these challenging economic times have had an unwelcome impact on our eating patterns.  Many consumers are turning to less expensive options at the grocery store (or off the highway) in order to keep their budgets in check and this means typically more processed foods that are higher in sodium, sugar, fat and calories.

Take a look at the article for tips on keeping our bodies healthfully fueled while not breaking the bank at the same time.

Did you know that our bodies benefit more from the disease-fighting antioxidants from fruits and veggies when we eat them together than when we eat them individually?  So – make yourself a salad!

Including lots of healthy foods in your repertoire is terrific, but proper storage and preparation can get you even more nutritional bang for your buck.

1. Keep the Peels ON -  The peels on many fruits and vegetables bestow huge benefits in terms of additional fiber and phytonutrients.

2. Extra Virgin Olive Oil is an excellent source of those good fats.  Recent studies have determined that it can lose a significant portion of its antioxidant properties if used after 6 months of storage.  There are brands that are date stamped, so look for one with recent production.  Also, make sure you keep your olive oil in a cool, dark location (not over the stove like I’ve been doing!).

3. Speaking of good fats, a little fat even helps with the absorption of nutrients from other foods.  Make sure you include hummus, olive oil based dressings, nuts or even avocadoes with your veggies for enhanced absorption.

4. When you’re craving fruits or veggies that aren’t currently in season, buy them frozen instead of “fresh” (shipped from a faraway land).  Frozen produce is packaged immediately after harvesting and retains more of its nutrients.

I’ll bet you’ve got even more tips for healthy eating year-round!

5.

With just a little thought, you can easily fit bursts from all 5 food groups into the day for you and your family.

Add dry powdered skim milk to anything you might be baking (try it!).

Take a can of cannelini beans (full of protein and fiber), puree them, and add some to a favorite soup (even chicken noodle!).  It adds richness, major nutrients, AND no taste difference.

And, a favorite of mine, add shredded or pureed carrots, summer squash, zucchini – you name it – to pasta sauce, casseroles or baked goods!

Click here for even more ideas.

Check out this piece from the New York Times – just submitted by a RainbowOnYourPlate reader!

Have you heard of carotenoids?  They are the pigments in red, orange, yellow and dark green fruits and vegetables.  They have anti-oxidant properties that have been determined to reduce cancer risk.

Carotenoids are fat soluble, so the next time you enjoy a colorful plate of produce, make sure you drizzle on a little fat (olive oil would be a terrific choice) in order to help your body absorb all those nutrients.

Summer fruit is like candy (especially when frozen!).  Pick up some raspberries, boysenberries, blackberries, blueberries and strawberries.  They’re packed with fiber, vitamin C and potassium.  Color!  Color!  Color!

Have you ever wondered how to pick out a terrific melon?  When picking out a cantaloupe, make sure the spot where the stem was is smooth, slightly soft, and yummy smelling.  Watermelon should be round and smooth and make a hollow sound when you tap on it.

When I think of cranberries I think of 2 things – Thanksgiving and warding off urinary tract infections.  I think those are the only associations I’ve ever really learned about the little red gem.

Cranberries are actually quite unique.  Scientists believe they have antiadhesion properties that prevent bacteria from adhering to our cells.  This notion sheds light on the cranberry’s success rate against UTI’s as well as its lesser known advantages in regard to oral health.

Try tossing dried or frozen cranberries in your baked goods (breads, muffins, scones), on a fresh salad or on your breakfast cereal in the morning.

A word of caution: cranberry juice cocktail is more sugar than cranberries!

I took my girls to the pediatrician recently for their annual physicals.  While the major focus of the kiddos was their glee at discovering that neither needed shots, the doc and I were more focused on other relevant matters.

Along with the physical exam, Doc made sure he reviewed a littany of health issues with us including items that are probably on a cheat-sheet in all PED desks: use of safety helmets, appropriate car seat practices, stranger danger, fruits and veggies, etc.  It was in this part of the visit that Doc was especially interested in Vitamin D consumption. 

It seems that more and more kids are testing low for Vitamin D.  Not getting enough fortified milk?  Spending too much time in front of the TV or computer instead of outside in the sun?  Spending outside time slathered in so much sunblock that the rays can’t do their vitamin D generating thing?

The Washington Post published an article last week about this very issue.  Take a look at the current research and ask your pediatrician for his/her thoughts.