Gluten Free Substitutes

02/19/2012 Leave a comment

Photo Credit: Agricultural Research Service Publid Domain

Gluten is a type of protein found in wheat, barley and rye grains. Some people are allergic to gluten or suffer from celiac disease. Celiac disease causes inflammation and injury to the intestines when the sufferer eats any foods containing gluten. A person on a gluten-free diet must avoid wheat, barley and rye, even in small amounts. It isn’t easy to avoid gluten. Grains are a common ingredient in many types of foods. Learn to read the labels and avoid illness caused by gluten in processed foods. 
A gluten-free diet means no more wheat, barley and rye bread, muffins, hamburger buns, bagels, croissants, pie crusts and pizza breads. Rice and potato flour alternatives are available at most health food stores and some major supermarkets. It is important to read the label to make sure that rice and potato flour foods do not contain gluten. Rice cakes, corn chips and popcorn are a healthy and safe alternative to wheat crackers and snacks. Rice or potatoes can substitute for breads at meals. In place of wheat pasta, select rice noodles instead. Gluten-free spaghetti and other pasta noodles can be found at health food stores.

You will probably have to give up your favorite box of breakfast cereal if you develop a gluten allergy, or if you are diagnosed with celiac disease. Most breakfast cereals are made with wheat, barley, rye or the malt and starch from these grains. Hot wheat cereal is definitely off the menu. Rice and corn-based cereal should be safe, but make sure to read the label to ensure that your cereal is 100% gluten-free. Cookies, cakes and pie crust made with wheat flour are definitely out. Select only 100% gluten-free alternatives, which are often available at supermarkets and health food stores.  

For more information about a gluten-free diet and celiac disease, see:

Filed under celiac disease, diet, gluten, grains, nutrition

Natural Sources of Antioxidants

02/17/2012 1 Comment

Photo Credit: Dimitar Nikolov CC-BY-2.0 2012

Waste products produced by cells include unstable molecules called “free radicals,” which can cause cell damage. Free radicals are produced when the body breaks down food and from exposure to environmental contaminants, such as tobacco smoke and pesticides. Antioxidants help remove free radicals from the cells. Fruits and vegetables are rich in antioxidant nutrients. Antioxidants are also found in nuts, beans and whole grains. Vitamins C and E are also antioxidants. Other nutrients that help remove free radicals from the body include  anthocyanins, beta-carotene, catechins, coenzyme Q10, flavonoids, lipoic acid, lutein, lycopene and  selenium. People who eat a balanced diet that includes antioxidant rich foods should get enough of the nutrients to help prevent cell damage from free radicals. Eat a diet rich in vitamins A, C and E to be sure you get enough antioxidant nutrients. 
The best sources of natural antioxidants are berries. Blackberries, raspberries, cranberries, strawberries and blueberries are high in antioxidants and other vitamins and minerals. Red beans, black beans and pinto beans are abundant in fiber, plant proteins and antioxidants. Avocados, cherries and plums are also a good source of free radical fighting nutrients. The skin of apples and pears contains many nutrients and antioxidants. Wash apples and pears thoroughly to remove pesticide residue and eat the fruit with the skin for maximum nutritional benefit. 

Vegetables are also a good source of antioxidant nutrients and vitamins. Broccoli, artichokes, spinach and red potatoes are rich in nutrients to help fight cell damage, as are sweet potatoes and red cabbage. Be careful not to over-cook vegetables. Cooking may break down natural antioxidant nutrients and lessen their effectiveness at removing free radicals from your body. Steamed, grilled and sauteed vegetables are not only delicious, but nutritious. Raw vegetables in salads is an excellent way to get your vegetable nutrition.  

Spices and herbs, such as ground cloves, cinnamon and ginger, dried oregano leaf and turmeric powder are all good sources of natural antioxidants. Green tea, coffee, red wine and pomegranate juice have high levels of antioxidants. 
For more information about antioxidant supplements, see:

National Center for Complementary and Alternative Medicine, Antioxidant Supplements for Health: An Introduction

Filed under antioxidants, diet, health, minerals, nutrition, vitamins

Are Empty Calorie Foods Undermining Nutrition?

02/15/2012 Leave a comment

Photo Credit: LittleGun  CC-BY-SA-3.0 2011
When you consume food, you expect it to provide energy and nutrition. The energy content of food is measured in calories. Some foods are high in energy, but low in nutrition. Low nutritional value but high calorie foods are said to contain empty calories. Foods and snacks that are high in fat and sugar provide energy, but do not provide the vitamins and minerals your body needs to stay healthy. Most of the processed foods and drinks in the American diet contain empty calories. Solid fats and added sugars increase the caloric content of foods without adding any nutritional value. People who consume too many empty calories and who do not exercise regularly may be overweight and still suffer vitamin or mineral deficiencies in their diet. Even if a person is exercising and burning as many or more calories than they consume, they may appear lean and healthy but still be at risk for vitamin and mineral deficiency-related illness. Always eat a balanced diet that includes fresh fruits, vegetables, nuts, grains, plant protein and lean meats and fish. 
Foods that have low nutritional value but high calories include butter, animal fats and shortening. Processed foods that contain these solid fats have a higher calorie to nutrient ratio than fresh foods. Foods with added sugars are also higher in calories than they are in nutrients. Foods that contain the most empty calories include cakes, donuts, cookies, pies and other pastries. Sweet snacks and deserts usually have both added sugars and solid fats. Sodas, fruit drinks that are not 100% natural juice and energy drinks often contain added sugar.  Processed meats, such as hot dogs, sausage and ground beef are high in calories due to the solid fats contained in the food. Bacon is mostly solid fat. Even some ice cream has solid fat added to make it creamy. White bread and margarine contain highly processed ingredients and more calories than nutrients. Get the most from your calories by eating foods that are also nutritious.

For more information about calories and balancing your caloric intake, see:
Centers for Disease Control and Prevention, Balancing Calories

Filed under calories, diet, fast food, nutrition

Diet Doesn’t Mean Deprivation

02/12/2012 Leave a comment

Photo Credit: Public Domain

Being on a diet and counting calories can sometimes leave you feeling deprived. Counting calories, cutting back on sugar, exercising and avoiding fatty foods is hard work. It can be difficult to decline a piece of birthday cake or a sweet snack at an office party. The good news is a small slice of cake or a sweet snack from time to time won’t destroy your diet. It’s okay to indulge a little bit for special occasions or to reward yourself for achieving an important fitness milestone. Choose low-fat, low-calorie deserts to reward yourself, but if you have a piece of cake, don’t beat yourself up. The important thing to remember is not to over-indulge. 
When you are counting calories, you don’t have to measure every meal. Common sense and nutritious foods can  help you avoid consuming too many calories. Keep a lot of low-calorie vegetables on hand. You can munch on lettuce, bell peppers, tomatoes, carrots, broccoli, celery and cucumbers without worrying too much about calories. These vegetables contain essential nutrients and fiber that your body needs. Keep some low-calorie salad dressing in the refrigerator to use as a dip if you want to add extra flavor to your veggie snack. 
Sometimes we just crave a particular food that we love. It’s okay to have a small slice of cheesecake, a piece of fried chicken or a banana nut muffin occasionally. Limit yourself to eating  high-calorie foods no more than once a week. Cutting out your favorite foods completely can leave you feeling deprived and unhappy, which may lead to an eating binge and will undermine all of your hard work. Give yourself a little treat once each week, then exercise an extra 5 minutes each day. Stock up on some low-calorie, low-fat versions of your favorite foods and reward  yourself with a treat that won’t leave you feeling guilty. Snack frequently and eat 5 small meals instead of 3 large meals each day. Choose tasty and healthy snacks like walnuts, whole grain crackers, grapes, orange slices and bananas. Fruit can satisfy your sweet tooth without undermining your weight-loss goal. 

Filed under diet, fitness, food, nutrition

Diet Destroying Appetizers

02/10/2012 Leave a comment

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Dining out in America often includes an appetizer that stimulates your taste buds with something to munch while waiting on the main course. Have you ever stopped to consider how many calories you consume in a small appetizer? Those cheese sticks, fried vegetables and creamy dips can add hundreds of calories and undermine your diet and weight-loss goals. The occasional indulgence won’t destroy your weight-loss program, but making healthy choices should always be your first priority. 
Deep fried onions with a tasty dip are a popular appetizer in some “steak house” style restaurants. Onions are low in calories, but it’s the batter, oil and the dip that undo your diet. Not only are extra calories and fat added to your diet, there’s a lot of sodium in the batter and dip. Opt instead for celery sticks and a low-fat ranch dip if it’s available. If your’re counting calories, this appetizer will definitely take you over the limit. 
Spinach and artichokes are healthy, nutrient-rich foods that taste delicious. They contain a multitude of vitamins and minerals and can be prepared various ways as side dishes and in dips. Favorite appetizers are spinach and artichoke dips. The diet busting cream sauce that serves as the base for the dip can contain over 1,000 calories, more than 2,000 mg of sodium and about 100 grams of saturated fat. You are better off eating a spinach salad with a low-fat vinaigrette salad dressing. 
The shrimp cocktail is a favorite appetizer for many people. Shrimp alone is low in fat, has few calories and is a good source of healthy omega-3 fatty acids that are essential for brain and other body functions. The cocktail sauce is the diet destroyer. Opt for a tomato-based sauce instead. Clams are also a good source of nutrients, but served in a chowder, the calories can add up. The cream base is the culprit. Try a bowl of  tomato-based vegetable soup instead of the chowder. 
Mozzarella cheese is a healthy food, but when it is battered and deep fried, the calories and fat can go off the chart. One serving of deep fried cheese sticks can contain nearly 1,000 calories and almost 3,000 mg of sodium. Sodium can cause your body to retain water, adding pounds. The loaded baked potato and loaded potato skins are not only loaded with flavor, they are loaded with fat and calories that can undermine your weight loss goals. Try some stuffed mushrooms instead. Mushrooms stuffed with breadcrumbs and cheese contain about 50 calories each. 

For more information about diet-busting appetizers, see:

Filed under calories, diet, food, nutrition

Nutrition for Healthy Eyes

02/09/2012 Leave a comment

Photo Credit: Laitr Keiows CC-BY-SA-3.0 2009
You’ve probably heard that eating carrots can help improve your vision. While it may not be true that carrots improve vision, a healthy diet is important to healthy eyes. Some foods contain nutrients that are especially good for your eyes. Vitamins A, C and E and minerals like zinc are important for eye development and continued eye health. Two nutrients, lutein and zeaxanthin, are particularly important to healthy eyes. These nutrients are important antioxidants that help to remove free radicals in the eye that can damage cells. Lutein and zeaxanthin help to protect the eyes from exposure to ultraviolet light by preventing UV light from reaching the back of the retina where it can damage vision. 
Many dark colored fruits and vegetables contain both lutein and zeaxanthin. The nutrients can be found in vegetables like spinach, squash, pumpkin, kale greens, sweet potatoes, corn, broccoli, green beans, peas and Brussel sprouts. Fruits that contain lutein and zeaxanthin include grapes, kiwi, mango, prunes papaya and melons. Dark red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, grapefruit, and oranges are good sources of Vitamin C. Carrots, sweet potatoes, squash, eggs, and green leafy vegetables, such as kale, spinach and lettuce contain Vitamin A, an important nutrient for eye health. 
A well-balanced diet that includes fresh vegetables and fruits should meet most people’s eye-nutrient needs. Protect your eyes from excessive exposure to ultraviolet light by wearing a hat with a brim and UV blocking sunglasses on sunny days. Be sure to get regular eye exams, too. 

For more information about nutrition and eye health, see:

Filed under eyes, health, nutrition, sight, vision

Are Fruits High In Sugar?

02/01/2012 Leave a comment

Photo Credit: André Karwath CC-BY-SA-2.5 2005
Sugar is a simple carbohydrate found in many fruits. Sugars are monosaccharides and disaccharides. Monosaccharides are simple sugar molecules like glucose and fructose. Dissacharides are two sugar molecules, such as sucrose. Sucrose is the familiar granulated table sugar. Lactose and dextrose are other types of dissacharide sugars. When several sugar molecules combine, they form a starch, or a complex carbohydrate. Sugar not only makes food taste sweet, it also provides your body with the fuel necessary for energy and body functions. Although sugar provides energy and is relatively low in calories (about 16 calories per teaspoon), it contains no essential vitamins and minerals. Fresh, raw fruits contain the monosaccharide fructose, but they also contain a number of essential vitamins and minerals. The sugar content varies in different fruits, but generally, raw fruit does not contain enough sugar to derail your diet. 
Fruits that are high in natural sugar will taste sweeter than other fruits. Apples, dates, bananas, figs, cherries and grapes contain more natural sugars than watermelon, strawberries, lemons, limes and kiwi fruits. Whole, fresh fruits contain essential vitamins like A, C, E and K. Minerals include potassium, zinc and magnesium. Fruits are also abundant in fiber, which should be an important part of a healthy, balanced diet. 

For more information about sugar content in popular foods, see:
WebMD, Sugar Shockers: Foods Surprisingly High In Sugar, by  Elaine Magee, MPH, RD

Filed under diet, fruits, health, nutrition, sugar

Good Nutrition on a Budget

01/18/2012 Leave a comment

Markus Hagenlocher CC-BY-SA-3.0-migrated 2005

It can be tough to maintain a healthy diet of nutritious foods when you are on a tight budget with limited funds.  Food prices fluctuate, but mostly they continue to increase. The good news is that you can still find nutritious foods at cheap prices. The easiest way to cut your food expenses is to eat meals that you prepare at home. Skip the restaurants for dinner and avoid fast food for lunch. You will save money and feel better by cutting out extra fat, sodium and carbohydrates that are typically found in restaurant and fast foods. You will save money when you buy in bulk and avoid buying pre-packaged processed meals.

Dried beans and peas are a healthy, nutritious food that costs less $2 per 16 ounce package. Beans and dried peas are an ideal side dish, a main dish and add flavor to soups, salads and stews. Beans and peas contain an abundant source of protein and fiber. Dry beans and peas will double in size when cooked, so a little goes a long way. Soak dry beans in cold water and cook on low-to-medium heat at a simmer for about 30 minutes or until tender. .

Whole grain oats are a superb value and can be used in many different dishes. Oats can be cooked and eaten as a hot breakfast cereal or used as a topping for yogurt. Oats can also be eaten in muffins and low-sugar cookies. One serving of oats costs less than $0.15. Oats provide plenty of protein and fiber, which makes it a perfect heart-healthy food.

Vegetables remain a good buy and are an essential part of a healthy diet. You can save money by purchasing frozen vegetables instead of fresh produce. Frozen corn, green beans, peas, carrots, broccoli and Brussel sprouts are usually available in large and medium-sized bags priced from around $2 to $4 per bag. A 24-ounce bag of frozen vegetables contains about 8 cups of vegetables. Vegetables are low in calories, high in fiber, protein, potassium and Vitamin A and Vitamin C.

Rice is a stable food for millions of people around the world. Brown rice is delicious alone or as a side dish. Cook brown rice until tender and use it in soups, casseroles or salads. Brown rice costs less than $0.20 cents per serving and a small bag that contains 10-1/2 cup servings costs less than $2. Brown rice is packed with protein and fiber making it a healthy food choice. Whole wheat pasta costs around $0.25 per serving. Use whole wheat pasta for cold pasta salad dishes or as a main dish. Whole wheat pasta is rich in nutrients and fiber.

Buy in bulk when you can to cut your grocery bill without sacrificing nutrition. If you have the space, grow some vegetables. Tomatoes, cucumbers and beans can be grown in a small area or in patio containers. Join a community garden where you can grow carrots, corn and potatoes. If you are a city-dweller and don’t have space or there is no community garden in your area, start a community garden. Shop at a farmer’s market for fresh vegetables grown in your area.

For more information about eating better meals for less money, see:

MSNBC, Eat Better for Less Money, 2009

Filed under food, health, nutrition

Do You Need A Vitamin Supplement?

01/17/2012 Leave a comment

Photo Credit: Ragesoss CC-BY-SA-3.0 2008

Most people will get all the nutrition they need from the foods they eat every day. Fruits, vegetables, meat or vegetable proteins, dairy and fish can provide complete nutrition for most people. Some people may not be able to get all the nutrients and vitamins they need from diet alone. Those with food allergies, such as lactose intolerance or nut allergies, may not get enough calcium or protein in their diet. People who neglect their food intake due to busy lifestyles may also require a vitamin and mineral supplement. It is always best to adjust your eating  habits to include foods that provide you with complete nutrition. However, if it is not possible to make dietary changes, a vitamin and mineral supplement may help fill in the nutrition gaps. 
It is important to remember that vitamin and mineral supplements are not a substitute for eating food. Supplements are often composed of different molecular combinations than those found in foods and may not be as easily absorbed by the body. Also be aware that vitamin and mineral dietary supplement tablets may not contain all the trace elements your body needs that are typically found in natural foods like beans, rice, oranges and whole wheat. For example, oranges are loaded with Vitamin C, but fresh oranges also contain calcium, fiber, potassium and other trace elements that your body needs to maintain a healthy immune system. Dietary supplements are not designed to replace nutritious foods, but merely to provide additional nutrition that may be lacking in your diet. 
People who are healthy and incorporate a variety of foods in their daily diet including protein, fiber, carbohydrates, and fats usually do not need a vitamin or mineral supplement. Another way to avoid the necessity of taking a dietary supplement is to eat foods that are fortified with extra nutrition. Vitamin D fortified milk and dairy products, juices with extra Vitamin C and enriched grains are usually sufficient to meet all your nutritional needs. Your doctor can help you decide if you need a vitamin supplement. If you decide to supplement your nutrition with an over-the-counter vitamin, read the label carefully and heed any warnings. Avoid over-dosing by taking more than is recommended. People who may need a vitamin supplement include pregnant women (be sure to follow your doctor’s advice if you are pregnant) vegans and vegetarians who do not eat enough plant proteins, people with food allergies and those who eat less than 1600 calories every day. Check the expiration date on the label and discard all dietary supplement pills that have exceeded the expiration date. 

Filed under health, nutrition, vitamins

Nutritional Snacks For Traveling

01/14/2012 Leave a comment

Photo Credit: Jon Sullivan Public Domain

It isn’t always easy to eat healthy meals and snacks when traveling. Fast food and vending machines may be convenient, but the fare they offer can undo your weight-loss program and often the food is high in fat, but low in nutrients. You should eat when traveling because your body will need energy to fight off fatigue. The best way to avoid hunger and the urge to grab a fat laden burger or a bag of greasy chips from a vending machine is to plan ahead and pack your own snacks. Fewer airlines and practically no rail companies provide in-transit meals. The meals that are provided are usually highly processed foods laden with chemical preservatives. The best alternative is to bring your own food. Check with your travel agent or transportation provider to make sure the snacks you want to bring on mass transit are permitted before you leave home. Drink plenty of water before you begin your trip and stash a few bottles of water in your carry-on baggage. Dehydration can contribute to fatigue and headache. 
Pack a few apples, oranges, whole peaches and grapes for your trip. These fruits travel well and will keep fresh for hours in plastic containers or a soft-side lunch box. Wash your fruits thoroughly and dry them before placing them in plastic containers or in a lunch box. Don’t slice or peel the fruits, but plan to eat the fruit whole. Oranges can be peeled and separated into slices before placing them in a container. 
Granola and nuts travel well and won’t spoil during long trips. Pick up a box of granola or granola and fruit bars on your way to the airport or train station. Granola and nuts are loaded with fiber, vitamins, minerals and antioxidants that are essential to healthy cell function. Granola and nuts contain heart-healthy fats that your body needs to absorb fat-soluble vitamins and minerals. Select whole nuts and granola bars with whole grains, such as oats, for maximum nutrition. Always eat a healthy breakfast before you travel. Eating breakfast will prevent mid-morning hunger and the temptation to indulge in sweet rolls or donuts. Limit your caffeine consumption. Caffeine can increase your heart rate and make you feel fatigued after the caffeine wears off. 
When staying in a hotel, bring bottled water, fresh fruit and whole-grain crackers to the hotel. High fiber crackers and cookies make a filling and healthy late-night snack and can help you avoid the temptation to order room service food. Try to avoid ordering fast food or room service during your trip. Many fast food menus contain foods that are high in saturated fat and calories, but offer little in nutrition. Bring a bag of fresh, raw vegetables along for the trip. Carrots, celery and broccoli travel well in plastic containers.

Filed under health, nutrition, planning

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