A power nutrient your diet may be lacking

Ask people if they eat a healthy diet and many will say, “yes”.  But when you start getting specific, you find their diet may lack many nutrients.  The students in my class are often surprised to learn their diets are low in calcium and low in vitamin D.  But there is another nutrient often lacking in their diets and probably is lacking in your diet.  A dietitian noted there is a “‘power nutrient’ she eats for a longer, healthier life.” A “power nutrient” that about 95% of all Americans are lacking in their diet.  Many people hear the word ‘nutrient” and they think vitamins, minerals, or proteins, fat and carbs.  But they rarely think, “fiber”. 

Fiber – the “power nutrient” you may be lacking in your diet.

The American Society for Nutrition found that a large majority, 95% of us, have diets low in fiber.  More specifically, they reported “only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber”. 

What are some health risks of low fiber intake?

Getting too little fiber increases your risk of heart disease, type 2 diabetes, stroke, hypertension, and GI disorders. 

• Heart Disease:  Ever read the box of Cheerios?  The front of the box reads: “Can help lower cholesterol as part of a heart healthy diet”.  How does eating Cheerios lower cholesterol?  It is the fiber in Cheerios, 4 grams per serving, that can bind to cholesterol and actually take it out of your body.  Oatmeal and other whole grain cereals also provide fiber. (See:  Eat more fiber for a healthy heart.)

• Eating fiber can lower your risk of type 2 diabetes.  WebMD states a large study found “that a diet high in fiber, grains and magnesium may help protect against type 2 diabetes”.  Having fiber in a meal helps lower the amount of sugar that gets into your blood after the meal because fiber slows down the emptying of the stomach.  By slowing down absorption of the food you eat, you delay the absorption of sugar (glucose) in the blood stream.  (See:  What are the best diets for diabetes?)   
• Fiber can lower one’s risk of getting colon cancer.  Foods with wheat bran are especially helpful in reducing colon cancer risk.  Think whole wheat bread, whole grain crackers which would provide some of that wheat bran.

How about fiber leading to a longer life?  Dan Buettner is considered a longevity expert.  (See: Can diet help you live longer?) He has studied areas around the world in which many people live to be 100.  In his books and on his website, he reports on the diets of those living longer lives.  One of his findings is that “About 65% of the diets in the Blue Zones is whole grains”  along with beans and starch tuber.  The grains included oats, barley, brown rice and ground corn.  

How much fiber do you need each day?

The newest Dietary Guidelines (2020-2025) recommends:

• 25 g fiber/day for females
• 38 g fiber/day for males

Unfortunately, most American diets are well below that amount ranging from only 16-19 grams a day. 

How can you increase the amount of fiber in your diet?

First, start reading food labels and look for the amount of dietary fiber in a food.  Choose bread with fiber, you can choose juice with pulp that adds some fiber.  

Second, increase fiber rich foods in your diet:

• Aim for 3 servings of whole grains a day.
• Aim for at least 5 servings of fruits and vegetables a day – and fresh is best.  An apple has fiber but applesauce can have little or no fiber.
• Eat a handful of nuts a day.  Not only does this add some good fat (omega-3 fats) but also some fiber to your day.
• Fruit – raspberries are especially good in fiber adding 8 grams of fiber per cup. 
• Avocados add about 10 grams of fiber per cup.
• Whole grain bread – Dave’s Killer Bread, 21 whole grains and seeds adds 5 grams of fiber per slice. 

A word of caution.  When increasing fiber in your diet, do it slowly, over time.  If not, you will get what my daughter calls “bubble gut” – gas, bloating and feeling quite uncomfortable.  Avoid “bubble gut” by adding whole grains, more fruit and vegetables slowly over a few weeks and not all at once.

How can you up your fiber intake?  For some ideas watch this one-minute video:  Mayo Clinic Minute:  The importance of dietary fiber.   

 

Sources:  noted , American Society of Nutrition , Cheerios , Eat more fiber for a healthy heart , study , sugar , What are the best diets for diabetes? , colon cancer , Can diet help you live longer? , Blue Zones , recommends , Dave’s Killer Bread , Mayo Clinic Minute:  The importance of dietary fiber  Image Sources:  Cheerios  , Blue zones  , Fiber

Healthy Foods for Your Brain

Have you seen those commercials on TV for brain supplements?  You take some pills and you can remember things better, you think better.  Well, I don’t know about pills, but there are some foods that help promote a healthier brain.  Foods that can help your memory and thinking.  My sister sent me the article, The Best Brain-Healthy Foods to Protect Your Memory and Cognition, highlighting some healthy brain foods. 

Many of the healthy foods for your brain are found in two diets that promote overall good health.  One of the best diets for good health is the Mediterranean Diet.  As I wrote it my blog, Best Diets for Health 2021 , the Mediterranean Diet is ranked by US News & World Report as the number one Best Diet Overall.   Why?  Because eating the Mediterranean Diet way is good for weight loss, for good heart health, and for brain health.  It also can help prevent cancer and prevent or help control Type 2 Diabetes.  The other diet for good health is the DASH diet which was designed to help control high blood pressure but is also a diet good for one’s health.  Not only are these two diets known to boost the health of your brain, they also may reduce the risk of dementia.  The Mayo Clinic notes: Studies show people who closely follow a Mediterranean diet are less likely to have Alzheimer’s disease than people who don’t follow the diet. 

Both of these diets focus on:

• Fresh fruit and vegetables
• Whole grains
• Olive Oil
• Seafood
• Nuts, seeds, and beans

Both diets cut back on:

• Red meat
• Processed foods
• Refined grains (white bread, white crackers)
• High-sugar foods

Another diet that promotes brain health is the MIND diet.  This diet is actually a combo of the Mediterranean Diet and the DASH diet and specifically focuses on foods good for a healthy brain.  This diet, developed by Martha Clare Morris from Rush University, found the MIND diet lowered Alzheimer’s risk by about 35% for people who followed it moderately well and up to 53% for those who adhered to it rigorously.  One doesn’t have to strictly follow the MIND diet to benefit brain health.  The Mayo Clinic states that even modest dietary changes can have a positive benefit, eating two vegetable servings a day, two berry servings a week and one fish meal a week, appeared to lower the risk of Alzheimer’s disease. 

While emphasizing vegetables, berries and fish, the foods to cut back on in the MIND diet are:

•  Processed foods
•  Red meat
•  Added sugar
•  Fried foods

Hard to cut back on “processed foods” because even bread and cereal are “processed”.  I had a student that focused his eating on “foods from the land” – the closer to nature the food was, the better.  Thus, he would eat an apple, not applesauce.  He focused on eating fresh fruit and vegetables and whole grains as they were less processed.  Sugar is added to so many foods.  But as I note in Added Sugars and Risks for Your Health, cutting back on sugar-sweetened beverages like Sunny D, sodas, lemonade, fruit punches, sweet tea, energy drinks are a good way to cut back on your added sugar intake.  

The MIND diet

Take some easy steps to improve your brain health.  Aim for at least 2 vegetables a day.  I now always have some baby carrots with lunch.  We always have a vegetable for dinner, so I know I am getting 2 vegetables a day and often more.  My husband always has some blueberries for breakfast and now I add some to my cereal.  I am not a big fish fan but I will eat some salmon, which we had last night.  Even if your fish is fish sticks, which I do like, at least you are getting some fish in your week.

Sources:  article , Best Diets for Health 2021 , Best Diet Overall , DASH diet , dementia , Mayo Clinic , MIND diet , diet , dietary changes , Added Sugars and Risks for Your Health   Image Sources:  Mediterranean Diet Pyramid , DASH diet , MIND diet

 

What does a nutritionist buy at Costco?

Are you a Costco shopper?  So many choices and so much good food.  What foods does a nutritionist put in her cart at Costco?  Candace Nelson wrote an interesting article for Insider about the things she buys at Costco.  What are some healthy food choices a nutritionist puts in her cart?

1. Eggs – not just any eggs but Free-Range eggs with Omega-3’s. Why Omega-3?  Because it is a fat we actually need and one good for our heart.  Eggs are actually low in calories and are an excellent source of protein.  Fish is a great source of omega-3 fats, but some people aren’t fish lovers.  So, eggs with omega-3 are another way to add this healthy fat to your diet.
2. Mandarin Oranges – Who doesn’t like a fresh, juice orange?  What a great way to add some vitamin C to your day.  And kids often like mandarins because they are small, easy to peel and taste great.  Candace Nelson notes they also “last for several weeks in the fridge”.  If you are taking iron supplements, it is good to eat a mandarin orange with your supplement.  Why?  Because vitamin C aids iron absorption.
3. Mixed Nut Butter – I love peanut butter but some people love different nut butters.  Kirkland’s makes a mixed-nut butter made of almonds and cashews and some seeds:  chia, pumpkin and those healthy flax seeds.  Look at the ingredients and you will note no salt or sugar is added.  Surprisingly, it spreads easily.  There is fat in any nut butter, but nuts provide a heart-healthy fat and include those healthy omega-3 fats.
4. Apples – for years they didn’t think apples provided much nutritional value but no longer.  Apples provide fiber, some vitamin C, are loaded with phytonutrients and provide trace minerals like boron.  The Costco gala apples have Disney characters on the bag, making it attractive to children and also noting the apples are smaller in size, so great for packing in a kid’s lunch.
5. Olive oil – I’ve written a number of blogs on how healthy olive oil is, especially Extra Virgin Olive Oil (EVVO).  (See Cooking Oils and Good Fats.)  Cook with EVVO, add some EVVO to your salads as olive oil is a heart-healthy fat.  Why?  Because it is rich in what they call, monounsaturated fats, the fat that helps lower your bad cholesterol, LDL cholesterol.  The American Heart Association (AHA) notes, Olive oil may lower your heart disease risk.  And it doesn’t take much olive oil to help your heart.  AHA cited a study finding that people “who ate more than half a tablespoons of olive oil each day” lowered their risk of heart disease by 15%.
6. Frozen fruit especially blueberries.  My husband always has some blueberries for breakfast.  If not on his cereal, then mixed in with some yogurt.  Sometimes it isn’t easy to find fresh blueberries so he buys frozen blueberries.  Some people think frozen fruit is not has healthy as fresh fruit, but not true.  So, take some time at Costco to look in the frozen food section and pick up a bag or two of frozen fruit.  I add some frozen blueberries to my oatmeal before I pop it in the microwave.  Frozen fruit is great to add to smoothies.  Blueberries are a good choice and are often called a “super food”.  Why?  Fruits contain those healthy phytochemicals and blueberries provide phytochemicals that help delay aging and help your heart by preventing blood clots.  They also give your immune system a boost.  But other berries also have good health properties.  See, Why are berries and other fruit and veggies so good for your health? 
7. Dave’s Killer Bread – so many people shun bread thinking it is fattening.  Not true.  You want bread and grains in your diet but you want to be sure they are whole grain.  And Dave’s Killer Bread is not only whole grain but provides 22 grams of whole grains and also a number of healthy seeds.  My husband actually complains about the seeds as they get left on the bread board. But seeds are very healthy yet not so easy to add to your diet.  When I go to Costco, I always stock up on Dave’s Killer Bread.  And like eggs, and the Mixed Nut Butter, Dave’s Killer Bread also provides some omega-3 fats.
8. Nuts – I always teach my students to aim for a handful of nuts a day.  See Enjoy a handful of nuts a day for good health.  Dr. Oz recommends a handful of nuts and it is a healthy habit.  Why?  They are a good source of protein, provide heart-healthy fats, including those healthy omega-3 fats.  Older people who are losing weight may want to add some nuts to their day as nuts won’t raise blood sugar levels and can add some calories to one’s diet.  For those who want to lose weight, a handful of nuts can fill you up and provide a feeling of “fullness”.   I try to add a handful of nuts to my lunch but they also make a good snack.  At Costco choose Kirkland’s nuts that are organic and unsalted.
9. Chips – no, Candace Nelson didn’t recommend chips, but I do.  I love chips and usually have some chips for lunch.  I like to buy chips at Costco to save some money on the healthy chips I like to buy.  Healthy chips?  Yes, healthy chips.  When I tell people at the gym that I love chips, they look at me incredulously.  A dietitian that eats chips?  There are two healthy chip choices I buy at Costco.  Food Should Taste Good chips and Late July chips.  Both are whole grain and the Food Should Taste Good chips have those healthy flax seeds.  In addition to chips, SkinnyPOP popcorn is a healthy snack choice as popcorn is whole grain.
   
10. Aussie Bites – Organic and full of good nutrition:  rolled oats, dried apricots, Flax seeds, sunflower seeds, quinoa, chia seeds and more.  What a great snack choice for kids.  They taste great and your kids (or you) will get some healthy whole grains and healthy seeds.  One piece is 130 calories, so I treat myself to one.  Kids and those trying to gain weight would enjoy more than one.  

A healthy snack for adults and kids.

Shopping at Costco this week?  Try adding some of the above foods to your cart.  You will be adding some foods that will promote a healthier you.

 

Note:  A special thank you to Candace Nelson, nutritionist, for providing such great food suggestions.  

Sources:  Insider , Apples , boron, Cooking Oils , Good Fats , Olive oil may lower your heart disease risk , study, Why are berries and other fruit and veggies so good for your health?  , Enjoy a handful of nuts a day for good health , Dave’s Killer Bread , Enjoy a handful of nuts a day for good health, Food Should Taste Good,  Late July, SkinnyPOP   Image Sources:  Aussie bites ,  Chips ,  Dave’s Killer Bread

 

How to avoid gaining weight on vacation

Seems like everyone is going on vacation this summer.  But how can you enjoy your vacation and not return 5 or more pounds heavier?  We all want to have fun on vacation by eating out in new restaurants, trying new foods, and not worrying about gaining weight.  For those who want to return from vacation at the same weight they left, what are some things you can do?  WebMD has some good advice in their article, Avoid Vacation Weight Gain: 5 Simple Rules  .  

Tip 1:   Plan Ahead to Include Some Physical Fitness

Every vacation my husband and I go on, includes hiking on trails, renting bikes to enjoy some bike trails, or walking a lot.  Yes, we still enjoy site seeing, eating at restaurants, but we also enjoy being active on our vacations.  On a recent trip to Yellowstone, we hiked a lot, walked a lot and also rented bikes and enjoyed biking by a number of geysers.  The WebMD article notes, “Keep in mind that physical activity is the ticket to enjoying extra calories without weight gain.”  It does take some planning to incorporate being physically active on vacation.  We look up local parks to see if they have walking trails.  We look up places to rent bikes and locate bike trails in the area we are visiting.  We also ask about gym facilities in the hotel we are staying at.  My husband likes to ask if the gym facilities in the hotel has a stationary bike he can ride.  Then if we aren’t able to rent a bike, he can still get in a bike ride at the hotel. 

Tip 2:  Plan for some healthy food at breakfast, lunch and snacks

Whether you are traveling by plane, train or automobile plan ahead to have some healthy food options with you.  When traveling by plane or train, I bring along some healthy snacks such as nuts, dried fruit, or granola.  By train, we often pack a healthy lunch.  When taking a road trip, we bring a picnic lunch and eat at rest areas or a picnic area at a local park.  We have sandwiches on whole grain bread, bring yogurt, milk, fresh fruit, whole grain chips, veggies with hummus.  So many people just stop at a fast-food restaurant and load up on fried foods, fatty foods and high calorie foods.  We also often pack our breakfast so we not only eat healthy but we can eat when we want and don’t have to waste a lot of time finding a restaurant and spending an hour or more eating breakfast.  We also pack healthy snacks to munch on in the car – whole grain crackers, peanuts, fresh fruit.  (See How to Eat Healthy on Road Trips.)

If you are staying in a hotel or vacation rental for a few days, stock up on healthy snacks (see Enjoy Some Snacks)   :

• Popcorn
• Granola bars
• Whole grain crackers
• Dried fruit
• Trail mix
• Seeds like sunflower seeds
• Peanut butter
• Hummus and veggies
• Whole grain chips
• Cereal – General Mills cereals are all whole grain
• Graham crackers
• Fresh fruit

Tip 3:  Dining out – plan ahead

Besides high calorie snacking, dining out is usually the reason vacationers gain weight.  When you cook a meal at home, you know what goes into every menu item.  But in restaurants you have no idea how much butter, oil or other ingredients have been added to a menu item.  We usually choose a restaurant to eat at before we leave for vacation.  We read online reviews but also carefully review the menu.  Do they offer entrees that are baked, broiled or grilled?  By avoiding fried foods or foods laden with a heavy cream sauce, you can cut back on a lot of calories.  When we can go out for dinner, we enjoy a meal that we know is higher in calories but we know we had two healthy meals:  breakfast and lunch and usually we have had some physical exercise during the day.

If a hotel has a kitchen or fridge, we may go to a local store that offers salads, fresh fruit, entrees and choose our dinner items.  

Review the menu before eating out. 

Tip 4:  Indulge Some

Who doesn’t want to enjoy some treats on vacation?  So have some ice cream but it doesn’t have to be a large banana split.  Share a dessert at the restaurant. 

Tip 5:  Watch the portion size

Recently, my daughters and I ate breakfast at a very nice hotel.  The portion sizes were huge.  I ordered orange juice and they brought me an 8-ounce glass.  I ordered a fruit parfait with yogurt and it was huge.  My daughters also found the portion sizes very large.  The next morning, we ordered half the amount of food, shared some menu items and were more than satisfied.  Order what you like but enjoy smaller portions. 

Diekman, Director of Nutrition at Washington University, states:  “Enjoy small portions of whatever you like, eat slowly so you taste the food and feel a sense of satisfaction, enjoyment, and relaxation of the vacation.” 

I will add Tip 6:  Gain the weight, lose the weight

I noted in previous blogs that a nutrition professor I had commented that she was at a nutrition convention for a week.  When she returned home, she had gained 5 pounds.  So, she focused on losing those 5 pounds and said, “I guess we won’t be eating desserts like apple pie this week.”   First, I was shocked that my nutrition professor was eating apple pie but she taught us desserts are OK to eat.  But second, I was impressed that she enjoyed eating at the convention but was very focused on losing the 5 pounds she had gained once she returned home.   It didn’t take her long.  In a couple of weeks, she announced she had lost those 5 pounds

Enjoy your vacation this summer.  Aim to eat two healthy meals a day and some healthy snacks.  Enjoy eating out and enjoy some desserts.  After all, it is vacation.

Sources:  Avoid Vacation Weight Gain: 5 Simple Rules , notes , How to Eat Healthy on Road Trips , Enjoy Some Snacks , Diekman , states   Image Sources: Eating out   , healthy snacks for a road trip,  portion control