KTK-Nutrition

At long last, SUMMER!!    With the heat and humidity, we need to focus on staying hydrated.   Water is always a good choice for hydration.    MSN has an interesting article on  5 Easy Ways to Stay Hydrated This Summer .   Stay away from the sugar sweetened beverages loaded with sugar and calories.   Yes, enjoying some lemonade is fun but it is not a juice and it is loaded with added sugar.    What are some ways to stay hydrated?   How do you know you need hydration?   Thirst is the first sign of becoming dehydrated.   Your body is telling you to drink more fluids.   Eight cups is a good goal but you may need even more when exercising outside or being outside in the heat. Unsweetened Coffee – most people think coffee dehydrates you, but coffee is a fluid and can count towards your daily fluid intake.   And coffee can help you feel more alert and keep you energized.     Unsweetened Ice Tea – ice tea is a favorite in the South.    Skip the added sugar.   Or if you must have some sug

Skipping breakfast?   Not a good idea for your health.   Your body has “fasted” all night and is ready to refuel every morning.   People who skip breakfast, really don’t.   They may not eat anything before they leave for work each day, but then hit the snack machines at 9 or so for a “not-so-healthy- breakfast”.   Breakfast really means, Break the Fast.    Our breakfast habits are changing given time constraints and other food options.   So what are people eating for breakfast?   A recent article in the Minneapolis Star Tribune, Cereal-Makers try to get millennials back , highlighted how cereal consumption is down and especially the millennials are opting for other choices such as a granola bar.   Simple, easy to carry and fast to eat.   Cereal – many people still enjoy cereal for breakfast but it is dropping from 31% of us in 2009 to 26.8% in 2015.   What are the top 5 breakfast cereals? Cereal Market Share Maker Honey Nut Cheerios 5.7%

Have you been to a Farmer’s Market yet this spring?   A little early in some parts of the country but we are enjoying fresh asparagus and fresh strawberries.   So many fresh fruits will be available soon.   Choosing fruits of different colors is important to good health.   Why?   Because each color has unique health benefits.   Fruits are good sources of vitamins A and C and of fiber but also antioxidants.   Different color fruits provide different antioxidants.   Not only are vitamins and minerals good for your health but so are antioxidants.   They help prevent cancer, heart disease, and improve eye health, help your bones, and fruits like blueberries have been shown to improve memory.     The article, Berry Good Health , discusses the many benefits of eating fruit, especially berries.   For good health, vary the fruit, vary the color.   Aim for at least 5 fruits and vegetables a day.   Enjoy fruit, fresh, frozen or dried.   The many different antioxidants in berries and some ot

Can eating healthier be simplified?   Many people think eating healthier is too hard, one has to give up too many of their favorite foods.   But this week, Whole Foods Market came up with Simple Changes for Life-Long Health .    What are some easy, simple changes you could make for a healthier you? Focus on nutrient-rich foods –   Add fruits, vegetables, whole grains to your day.   Add a fruit to lunch and 2 vegetables to dinner.   Focus on color, the more colorful fruits and vegetables you add, the healthier your choices.   Choose whole grains at breakfast, a whole grain bagel, whole grain English muffin, whole grain cereal. Eat foods closer to nature - these are foods closer to the farm, an apple vs. apple juice or a soda.   100% real juice and not Sunny D or Hi-C. Focus on Whole grains – so many people eat highly processed white bread, white rice, processed crackers.   Add some whole grains to your day.   Look at the ingredients for whole wheat, whole corn, whole rye.   Choos

Almost everyone likes Fast Food.   But can you eat healthy or at least somewhat healthy and enjoy Fast Food?   Almost every Fast Food establishment offers some healthier options.   What can you eat and enjoy at Fast Food places and not ruin your health?   MSN had an interesting article this week, 15 of the healthiest fast-food menu items .         1.          McDonald’s   Egg McMuffin – 300 calories.   Always a favorite and one not so loaded with calories, and now always available.   Eggs are a great protein source, the slice of Canadian bacon adds protein and isn’t as high in fat as regular bacon.   The cheese adds some dairy, the muffin the bread group.   Add some orange juice and you have a pretty balanced breakfast.   Artisan Grilled Chicken Sandwich – 360 calories.   Always choose grilled and not the deep fried chicken or meats.   This cuts a lot of fat calories out.   Either hold the mayo or go lightly on it as mayo adds only fat and no nutrition to your meal.   Add some