Nutrition in the News

Some nutrition articles this week were interesting.  Peeling that apple, then maybe you are losing some nutritional benefits.  Is there a mineral that helps prevent cancer? 
Apples
Many people don’t like the peel of apples and thus cut it off or buy apple slices in a bag with no peel.  Eating fruit is a healthy habit.   The  Centers for Disease Control and Prevention   reports, “Statistics from a 2013 Centers for Disease Control and Prevention survey show nearly 40% of Americans eat fruit less than one time a day”.   The good news is, over 60% of us are eating fruit one or more times a day.  So eating apples is good, eating apples that are not peeled is even better.
  • Double the fiber – leaving the peel on doubles the amount of fiber you get from eating the apple
  • Potassium – the peel adds 25% more potassium
  • Vitamin A – apples are not a great source of vitamin A, but leaving on the peel adds 40% more vitamin A 
                Compounds such as polyphenols and ursolic acid are in apples.  Doesn’t sound appetizing but one dietitian notes, “Animal studies have shown that ursolic acid may have an effect on burning more calories, weight loss and improved glucose control”  (Washington Post)
Cooking tip – I make a batch of brown rice which takes about 45 minutes to cook.  About halfway through I add some slices of cooking apples, with the peel on.  It adds great flavor to the rice and is so easy to make.  Many people who won’t eat the apple peel will eat it when cooked.
Are there foods to promote weight loss?
WebMD has an interesting slide show, Weight Loss Slideshow:  Bad Foods That Are Good for Weight Loss.  What are some of their recommended “bad” foods?
  • Eggs – many people avoid eggs because of the cholesterol.  But even the American Heart Association has lightened up on eggs.  One egg a day is fine for most of us.  Eggs are loaded with nutrition and are the “gold standard” for protein.  Eating eggs at breakfast can add protein to your breakfast and make you fell fuller longer. I always like to say, “Protein has staying power”.
  • Steak – yes, Web MD includes steak.  Lean cuts of steak, that is such as tenderloin or sirloin.  But not a 16 ounce steak.  A serving of steak would be the size of the palm of your hand.Pork – the other white meat as the pork industry likes to say.  Pork tenderloin is leaner than days gone by, by as much as 31%.  White pork can add protein to your diet and not a lot of fat.
  • Pasta – pasta is low in fat and many avoid because of “carbs”.  Try whole grain pasta which adds many nutrients to your diet.  Or, if you haven’t developed the taste for whole grain pasta, try 25% whole grain and 75% regular pasta.  Work up to at least 50-50.  As I noted in an earlier post, eating whole grains helps reduce belly fat.
  • Nuts – a handful of nuts a day is such a healthy habit.  One of Dr. Oz’s recommendations.  WebMD likes nuts because of their protein, fiber, and many nutrients.  A great snack.  At a party over the holidays, by-pass some of the junk and have a handful of nuts.  Many people avoid nuts thinking they are fattening but WebMD noted, “In one study people who ate a handful of nuts a day were slimmer and even lived longer.”
Sources:  Apples to Peel or Not to Peel?,  Bad Foods That Are Good for Weight Loss ,  Image Source:  Apples

Comments

Post a Comment

Popular posts from this blog

How does coffee and tea affect blood sugar?

Image
Who doesn’t love some morning coffee?   Or, on cold days, a nice hot cup of tea.   Does drinking coffee or tea affect one’s blood glucose levels?    Should healthy adults be concerned about coffee or tea and blood glucose levels?   The Mayo Clinic says that for healthy adults, caffeine will probably have no noticeable effects on their blood sugar or blood glucose levels.   Studies have found that up to 400 milligrams of caffeine is safe for most of us.   A cup of coffee has about 120-180 milligrams of caffeine and most adults drink about 2 cups of coffee a day.   FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda , or 2 “energy shot” drinks.   (See:   Caffeine – good or bad for your health? )     Can drinking coffee or tea reduce chances of getting type 2 diabetes? Some studies have found that coffee, tea, and other drinks with caffei...
Read more

Are there drinks that will help lower your blood pressure?

Image
According to the University of Southern California , almost half of Americans over the age of 20 have high blood pressure.   This means an astounding 122 million Americans.   Unfortunately, as you get older it is more likely to have blood pressure increase.   Many people don’t even know they have high blood pressure or hypertension.   The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”    A relative was asking what they could do diet wise to help lower their blood pressure.   We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).   (See:   Best Diets for Healthy Eating in 2024 .) and physical activity.    Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?  ...
Read more

How to eat for better sleep

Image
Having trouble sleeping?   Are there foods you can eat that would help you sleep?   My husband sent me an interesting article, 8 Eating Habits That Actually Improve Your Sleep . According to CDC , “about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.”   A lot of Americans have problems sleeping, about 50-70 million Americans.   You probably heard that drinking warm milk before bed helps one sleep?   Is this true?   What eating habits really do help you get to sleep and stay asleep? Sleep and hunger Did you know that getting a good night’s sleep affects hunger hormones in your body?   A good night’s sleep can lead to less snacking the next day as it keeps hunger at bay.   A professor of nutrition at Columbia University, Marie-Pierre St-Onge, says, “If you eat better, you sleep better and be more refreshed.   And that helps you make better decision for your diet.”      Some tips to ea...
Read more