Something to Chew On

A Guide to Eating Right and Living Well


Leave a comment

Figge’s Favorite Groceries

grocery shoppingWith the success of  Figge’s Favorite Things blog post, I thought I would follow up with a list of some of my favorite foods that frequently occupy my shopping list. Years ago, my diet heavily consisted of processed luncheon meats, frozen dinners and snack bars. Today, fresh fruits, vegetables and meats are typically what fill up my grocery cart. This was no overnight process, but slowly, I began to step outside my comfort zone and taught myself how to prepare and cook with fresh ingredients. To stay healthy, I rely on clean, minimally processed foods. Combined with a healthy dose of physical activity each week, clean eating helps keep my cholesterol down, energy up and promotes a good night’s sleep.

  1. Eggs. Eggs have been hounded over the years for their fat and cholesterol content. However, with today’s research on eggs, we are learning that 1) the cholesterol found in eggs is not what is causing high cholesterol in individuals and 2) the benefits of the yolks include a Vitamin B12 source, eye-healthy lutein , zeaxanthin antioxidants, and choline, which is essential for cardiovascular and brain function.
  2. fresh-spinachSpinach. This green giant gets sautéed in with my eggs each morning and makes several appearances in other meals throughout the week.
  3. Peanut or almond butter. If I could eat almond butter every day, I would; but because the cost of it is often more than peanut butter, I tend to go back and forth between these heart-healthy fat and protein snack additions.
  4. Cauliflower. My kitchen often looks like a cauliflower war zone. For those of you that regularly cut up cauliflower, you know what I’m talking about! My preferred way of cooking it is steaming in a sauce pan and then mashing it in my food processor. Add a pinch of salt, garlic powder, onion powder, butter and garnish with chives and you have a great vegetable side dish (not to mention for the cost of $3 or less!)
  5. Spaghetti Squash. We have been having a lot of fun with spaghetti squash this winter. It is a great substitute for pasta in recipes. To me, it is not very tasty when served plain, but if you add mixed vegetables, seasonings, sauces or a homemade mayo to the mix, you’re set-to-go for a delicious meal.
  6. Chicken. This is the most popular protein consumed in our household. For that reason, I am constantly finding new ways to season and prepare it. We also consume beef, pork and fish but chicken definitely takes the podium for most consumed.
  7. Apples. This fruit is a good source of antioxidants and soluble fiber. I usually have at least one and sometimes two apples a day with my peanut or almond butter for heart-healthy, filling snacks.
  8. Whey protein powder. Since both my husband and I do Crossfit, we need a quick source of protein for our post-workout snacks. One scoop of protein powder poured in 8 oz. of almond milk allows my body to quickly refuel after a workout, promote lean tissue growth and speed up recovery time.
  9. Ground flaxseed. This antioxidant powerhouse can be easily mixed into recipes or sauces or can even be sprinkled on top of foods to add fiber, omega-3 and healthy lignans to any dish.
  10. Sweet potato. These Vitamin A giants interestingly are most often consumed with my breakfast meal. I’ll sauté a medium-large sweet potato in 1 Tbsp of coconut oil on Sunday nights and then portion out servings to grab and go for the week. NCI5_POTATO


Leave a comment

What’s Your Yogurt IQ?

Fruit-and-yogurtWhat are the health benefits of yogurt?

Yogurt is a high-quality, low-fat, easily-absorbed protein source. (Try saying that three times fast!) Additionally, yogurt is a good source of calcium and active cultures (probiotics) that can promote a healthy gut. Individuals with lactose intolerance often can consume yogurt without gastrointestinal distress. The translation of yogurt “yoghurt” means “dense and thick”. Yogurt is made by the fermentation of milk sugar (lactose) into lactic acid. This thicker substance is tangier in taste when compared to milk.

With so many yogurt varieties, is there any difference between them?

Not all yogurts contain live active cultures. The term “made with live/active cultures” is somewhat deceiving because all yogurts are made with live cultures; but live cultures do not survive heat treatment/pasteurization. Look for phrases like “active yogurt cultures” or “contains active cultures” to identify the yogurt varieties that contain the probiotic benefits. Dr. Ted Paradowski, Springfield Clinic Gastroenterologist recommends patients choose Activia yogurt for its probiotic benefits.

One of the main nutritional differences between Greek yogurt and regular yogurt is the protein content. A standard-size container (5.3-6.0 oz) of Greek yogurt contains anywhere from 10-20 grams of protein while the same serving of regular yogurt contains only 5-6 grams of protein. Unsweetened yogurt (both Greek and regular) will contain the lowest amounts of sugars; however, most people prefer the sweetened/flavored varieties. Try to find the yogurts with the least amount of ingredients for increased nutritional value. Be careful of kid-friendly varieties such as Go-Gurt. This type of yogurt contains the highest amount of added sugars and is also lowest in protein content. Basically, your kids are getting more calories from the added sweeteners than they are from the yogurt itself. Watch the calcium content difference. In many cases, Greek yogurt contains less calcium than normal yogurt.

To Greek or not to Greek?

Greek yogurt has been a hot trend to take grocery store shelves by storm these past couple years. One thing I’ve noticed at my local supermarket is that the yogurt section appears to be phasing out regular yogurt options to make room for more Greek yogurt brands and varieties.

Many will argue that the term “Greek” is being used too loosely. Typically, Greek yogurt has gone through an extra straining process that removes the liquid whey and milk sugars. This is the reason why this type of yogurt is much thicker and tangier in taste. However, some brands simply add a thickening agent and protein concentrate to their regular yogurt and call it “Greek”.

This year especially, we have seen Greek yogurt products popping up everywhere from cereal to granola bars to veggie dips.  Greek yogurt is most notable for its lean protein content, but do all these additional products retain the same benefits or are they just a marketing gimmick?

Most of the time, the term “made with Greek yogurt” on food items is simply a way to get consumers to buy that product thinking it’s going to be healthier than the item sitting next to it on the shelf. For example, Post has recently come out with Honey Bunches of Oats Greek Honey Crunch cereal. Compared to their standard variety, Honey Bunches of Oats Honey Roasted cereal, the “Greek” variety contains more calories, more carbs and added sugars with just a minimal increase in protein content. Don’t be fooled by frozen Greek yogurt either. Often, these substitutions are simply sweet treats disguised as health foods.

How creative are you with using yogurt?activia-active cultures

It’s thick, creamy texture makes it a great base for smoothies or an excellent swap for mayonnaise and sour cream in recipes. Whether you use regular or Greek yogurt, these healthy recipe substitutions will add more nutrients to your everyday favorites!

  • Try mixing yogurt with herbs and spices to make a protein-packed veggie dip.
  • Add a dollop on potatoes or tacos instead of sour cream.
  • Substitute yogurt for some of the mayonnaise when making tuna, chicken or potato salad.
  • For additional ideas, download this handout: http://oldwayspt.org/sites/default/files/12ways_yogurt.pdf


Leave a comment

Dinner’s Ready

Dinner time is often the one chance for everyone to sit down together, share a meal and discuss life’s events that day. However, in today’s busy world, this Norman Rockwell scene often is replaced with everyone jammed into the car and going through a drive-thru window. Did you know that families who sit together at home for three or more meals per week are more likely to consume:Norman-Rockwell-Freedom-from-Want-1943

  • More fruits and vegetables
  • Less fried food and soda
  • Less saturated fat and trans fat
  • More fiber, calcium, iron and vitamins B6, B12, C and E

When you think about these facts, it makes perfect sense that a home-cooked meal is going to be more nutritious than one purchased from the fast-food, drive-thru window. Most fast-food purchases include fried foods (chicken nuggets or chicken tenders, fries, fish fillets, onion rings) and a sugary-sweetened beverage, resulting in meals that are loaded with saturated and trans fats, sodium and added sugars. When meals are prepared at home, they are more likely to include a fruit and/or vegetable, a lean protein that has been grilled or baked, a whole grain product and either water or low-fat milk to drink.

Two nutrients that most American kids do not consume enough of are dietary fiber and potassium. Additionally, we are not getting enough plant-based foods. Eating more plant-based foods can help easily increase both dietary fiber and potassium intake. Foods that are excellent sources of potassium include: acorn and butternut squash, avocados, baked beans, bananas, broccoli, cantaloupe, mushrooms, nectarines, kiwi, spinach, sweet potatoes, white potatoes, oranges, tomatoes. Dietary fiber can be found in whole wheat bread and whole wheat pasta, nuts and seeds, beans (all varieties), berries, apples, pears, oranges, oats and peas to name a few. Adding these foods to familiar recipes or serving them by themselves is a wonderful way of improving nutritional intake at the dinner table.

Eating together as a family not only sounds like a great idea, research is showing that there are both social and health benefits that can be experienced by all family members.1 Additionally, children and adolescents who share family meals three or more times per week are2:

  • More likely to be in a normal weight range
  • Have healthier eating patterns

Additional benefits of family meal times include:

  • Better academic performance
  • Better connectedness and communication at home
  • Better language and communication skills
  • Opportunities to model healthy eating habits
  • More family time

As our families grow and take on more extracurricular activities, it can be more difficult to have everyone sit down at the same time for dinner. Making time in everyone’s schedules for a family meal has benefits that go beyond nutritional health. In a report published by the National Center on Addiction and Substance Abuse at Columbia University, 2011, they found that teens who consumed dinners with their families 5-7 times per week compared to those who sat down with the family less than 3 times per week were3:

  • 4x less likely to use tobacco
  • 2x less likely to use alcohol
  • 2.5x less likely to use marijuana

To limit distractions, make mealtimes a no-phone zone and turn off the television. Remember to make family meal time fun! Discussing bad grades or negative events should not occur at the dinner table. Positive family talks can be stemmed from questions like:

  • What was the best thing that happened today?
  • What was the funniest thing you saw or heard today?
  • Did you learn anything new today?
  • If you could eat the same vegetable every single day, what would it be?
  • What has been your favorite memory so far this year?

1.Family Dinner and Diet Quality Among Children and Adolescents. Arch Fam Med. 2000;9:235-240.

2.Is Frequency of Shared Family Meals Relate to the Nutritional Health of Children and Adolescents? Pediatrics, Official Journal of the American Academy of Pediatrics. May 2011.

3.The Importance of Family Dinners VII. The National Center on Addiction and Substance Abuse at Columbia University. September 2011.


Leave a comment

When In Rome: The Mediterranean Diet

While skipping off to the coasts of Greece and Italy may seem like a fantastic idea, a less expensive option may be to bring the Mediterranean style of eating into your home. Research consistently shows that following the Mediterranean diet can help reduce one’s risk for developing heart disease, diabetes and possibly degenerative cognitive disorders like Alzheimer’s disease.med pyramid

Principles of the Mediterranean diet include:

  • Consumption of fruits and vegetables, whole grains, fish, chicken and eggs, beans and nuts, olive oil and small amounts of dairy.
  • Regular daily physical activity.
  • Family meal times.
  • Focus on plant foods and minimal consumption of red meat and processed foods and beverages.
  • Increased use of herbs and spices, not condiments to flavor foods.
  • Diet low in saturated fat with olive oil as the main fat source.

Foods to include on your next grocery list:

Vegetables

  • Tomatoes
  • Broccoli
  • Spinach
  • Artichokes
  • Red/green peppers
  • Mushrooms
  • Fresh green beans
  • Eggplant
  • Zucchini
  • Mustard/collard greens
  • Squash
  • Olives
  • Onions
  • Sweet potatoes

Fruits

  • Apples
  • Bananas
  • Melons
  • Blueberries
  • Strawberries
  • Raspberries
  • Pomegranate
  • Peaches
  • Plums
  • Oranges
  • Kiwi

Fish/Poultry/Dairy

  • Salmon
  • Shrimp
  • Scallops
  • Tuna
  • Tilapia
  • Chicken
  • Eggs
  • Greek yogurt

Beans

  • Chickpeas
  • Hummus
  • White, Black, Pinto Beans
  • Lentils

Nuts/Seeds

  • Walnuts
  • Almonds
  • Cashews
  • Ground Flaxseed
  • Pine Nuts

Grains

  • Oatmeal
  • Quinoa
  • Bulgur
  • Barley
  • Wild/Jasmine/Brown Rice
  • Couscous
  • Whole Wheat Pasta

Healthy Oils/Fats

  • Olive oil
  • Avocados

Herbs/Spices

  • Garlic
  • Basil
  • Oregano
  • Cilantro
  • Parsley
  • Mint
  • Coriander
  • Cumin

While this is not an all-inclusive lists of foods found in the Mediterranean diet, it can be a great place to start.

What are the pros for following the Mediterranean diet?

  • Increased consumption of omega-3 fatty acids. Healthy fats containing omega-3 fatty acids have been shown to help reduce LDL (the bad) cholesterol levels, help prevent degenerative eye disorders and possibly reduce inflammation.
  • Increased fruit and vegetable consumption. Most people miss the mark for consuming 5 servings of fruits and vegetables daily. Incorporating Mediterranean recipes into your meals can help you easily reach that goal.
  • Limited red meat consumption and dairy consumption. Red meat and high-fat dairy products are some of the highest sources of saturated fats. Diets high in saturated fats have been linked to an increased risk of heart disease.
  • Family meal times. Research shows that families who eat together consume more fiber, calcium, iron and Vitamins B6, B12, C and E and consume less sodium and added sugars. Children and adolescents who share family meal times are more likely to be in a normal weight range and have healthier eating patterns.

The potential cons?

  • Meal planning. Most recipes require fresh ingredients that take to time to be chopped, cooked and prepared. However, planning ahead can help you utilize preparation and cooking time more efficiently.
  • Cost. Some items such as salmon, seafood and nuts can be more costly compared to other proteins.
  • Kid-friendliness. Consuming more natural flavors may take time to adjust to for young kids. Keep in mind that many children with unhealthy BMIs often consume too many processed food items and sugary-sweetened beverages.

Whether you take the Mediterranean diet on full-storm or simply incorporate a few Mediterranean-style meals into your week, consuming minimally processed foods is a great habit for a healthy lifestyle.


1 Comment

Eating Right Through All Stages of Life

Healthful eating and physical activity play a significant role in aging well. For older individuals, it may be a bit harder to consume adequate levels of nutrients each and every day. Chewing difficulties, appetite changes, medications, stress of caring for ill family members and a decrease in digestive enzymes can all affect dietary choices and nutrient absorption.

Protein is a vital component in our diets. It serves as the building block for bones, muscles, cartilage, skin and blood. Protein intake is also associated with wound healing, recovery and immunity. Many older adults observe a loss in lean body mass as they age. Adequate protein intake can help preserve that lean muscle tissue. The recommended dietary allowance (RDA) for protein for adults is 0.8 grams of protein/kg of body weight. Newer research is suggesting that the protein needs for older adults may be higher than this well-established recommendation. Protein sources with the best bioavailability include eggs, milk, poultry, fish and meat. Beans, nuts, seeds and whole grains can also provide protein in the diet, but these sources do not contain all the essential amino acids needed in the diet and most be consumed with complimentary protein sources.pumpkinoatmeal

One problem that many older adults face is a difficulty in chewing. Tough foods such as animal proteins can become more cumbersome to consume at meals. Cutting proteins into small pieces or utilizing moist cooking methods are two ways to help make chewing easier. Here are a few other tips for increasing protein in the diet:

  • Add dry milk powder to soups, sauces, casseroles or mashed potatoes
  • Consume cheese on whole wheat toast, whole wheat crackers, vegetables or soups
  • Keep hard-cooked eggs readily available for snacks or salads
  • Add leftover meats to soups, casseroles, salads, omelets or shredded into a dip mix
  • Sprinkle chopped nuts such as walnuts onto cereal, yogurt or on top of salads.
  • Stir in beans into sauces and pasta dishes
  • Order fish dishes when dining out since fish tends to be more tender and easier to chew
  • Spread peanut butter on toast, English muffins, whole grain bagels or whole wheat crackers

Taking care of loved ones often takes priority over one’s own health. My grandma was the sole caretaker of my grandpa when he became ill later in life. With each visit to my grandparent’s home, it was very noticeable that my grandma was losing weight mainly from increased stress levels and putting her own needs second to those of her husband. It’s just as important to encourage our healthy loved ones to consume well-balanced meals in addition to those suffering from illness.

As the body ages, it does not absorb vitamins and minerals as efficiently. Nutrients impacted by these physiological changes include Vitamin D, Calcium and Vitamin B-12. Good sources of these nutrients include milk or fortified milk substitute, yogurt, cheese, fatty fish, egg yolks, dark green vegetables and poultry. Dementia is often regarded as a natural part of aging; however, one possibility for memory loss and signs of dementia could be due to a Vitamin B-12 deficiency.

Fluid needs are also a concern for older individuals. Many people lose the strong sense of thirst as they age, making them more susceptible to dehydration. In addition to consuming adequate fluid amounts, consuming foods with high water contents like fruits, vegetables and soups can also preserve one’s hydration status.

Researchers at Tufts University have developed a modified plate method that addresses dietary concerns for older individuals. Proper nutrition is a significant component in the prevention and management of chronic diseases. Today marks the 20th anniversary for National Senior Health and Fitness Day but remember, every day is a new opportunity to make wholesome, nutritious food choices.

Find out more on nutrition for older adults.


1 Comment

Label Reading 101, Part 2

Label Reading 101, our first lesson on label reading educated us on how to understand the serving size, calories and amount of fat values that are listed on the nutrition facts label. We know to be aware of individually packaged food items like chips because they often come with this hidden message: “You got served…twice!” It’s also important to look at the bigger picture, such as amount of added sugars or sodium, when selecting an item with reduced-fat or fat-free labeling.

Today, we’ll tackle some of the other important nutrient information that is posted on the label:

  • Carbohydrates
  • Fiber
  • Sodium
  • Calcium
  • “Sugar-free”

Carbohydrates. Total carbohydrates is a very important value to monitor, especially if you are a diabetic and need to watch your carb intake. Remember, the gram amount listed is per the indicated serving size of the product. I know what you’re thinking—isn’t sugar more important to observe? When it comes to carb-counting, it is more important to look at the total carbohydrates number. Fiber and sugars are indented underneath this value because they are components of the sum of total carbohydrates in the food item. The other missing components are starch and sugar alcohols, which are not required to be listed. It is a good idea to compare the sugar content when looking at two like items. One cup of Cheerios contains just one gram of sugar, while one cup of Frosted Flakes packs in almost 15 grams of sugar. Clearly, the Cheerios would be the better choice in this scenario.

Fiber. Did you know that the average American needs at least 25 grams of fiber per day? Fiber is a wonderful nutrient that can help control appetite, improve feelings of fullness, help reduce cholesterol levels, promote a healthy colonic environment and possibly help improve blood sugar control. It can be found in whole grains, fruits, vegetables, beans/legumes and nuts/seeds. Choosing healthy foods includes incorporating foods that are high in fiber. When looking at the label, try to choose foods with at least three to four grams of fiber per serving. Make sure you are consuming adequate amounts of water if consuming foods that are very high in fiber such as beans, legumes or fiber-fortified cereal products, such as Fiber One or Fiber Plus.

Sodium. When you think of someone who needs to watch their sodium intake, we typically think of Uncle John, who had a heart attack last year, or your neighbor, Jess, who has had two kidney stones. In reality, everyone should be monitoring sodium intake. A good rule of thumb is to limit meals to no more than 600 mg of sodium. Keeping up with these recommendations becomes very difficult when consuming a lot of processed food items. Choosing fruits, vegetables and fresh lean proteins are easy ways of consuming foods with lower sodium contents. Using fresh spices and herbs is another way to add flavor and zip to our meals without adding to our sodium intake. Check out this article on finding the herb/spice that’s right for you.

Calcium. Individual calcium needs range from 1000 mg to as much as 1500 mg per day. A common question is, “how much calcium am I consuming if it’s listed as a percentage on the food label?” Here is a little secret: add a ’0′ to the percent value listed for calcium and that is how many milligrams the item contains. For example, one eight ounce serving of almond milk reads it has 45% of calcium; this means it contains 450 mg per eight ounce serving. Keep in mind that calcium is the only nutrient this trick applies to. When monitoring calcium intake, remember that your body only absorbs about 500 mg in one sitting. This is especially important for individuals who are taking calcium supplements and monitoring calcium intake.

“Sugar-free.” Become more aware of sugar-free products as this “health halo” tricks a lot of us. Many studies have found that when people perceive an item to be healthier, such as foods with low-fat or sugar-free on the label, we tend to consume larger portions of them. Using Calorie King, I compared Reese’s Peanut Butter Cups with Russell Stover Sugar-Free Peanut Butter Cups.

Serving Size

Calories

Carbohydrates

Reese’s
Peanut Butter Cups

2 pieces (1 pkg)
1.5 oz

210

24 grams

Russell Stover
Sugar Free
Peanut Butter Cups

4 pieces
1.3 oz

180

17 grams

One important message to take away from this is that sugar-free does not mean carbohydrate-free or calorie-free. If you are someone who is monitoring your carbohydrate intake, it’s important to always check the labels, whether an item is sugar-free or not.

Reading food labels is very important for monitoring your nutritional intake. Some of the best foods for us don’t even have a label: fruits, vegetables or fresh proteins. Try to do most of your grocery shopping around the perimeter of the store and limit purchases from the center aisles for improved nutrient quality of food choices.

food-vs-product


2 Comments

Label Reading 101

Reading food labels can be very advantageous; you can find information on serving sizes, calories, amount of fat, calcium content and many other nutrients. However, if you’re like most people, reading food labels can become quite overwhelming.  I’ve had a family friend tell me that she doesn’t read food labels because there is too much information on there. I began reading labels when I was in high school. Unfortunately, the only thing I looked at was the amount of fat

The truth about food labels.

The truth about food labels.

and paid no attention to the rest of the information provided. Just like everyone else, I could have used a little help from a Label Reading 101 course.

Label Reading 101

Today’s Lesson:

  • Serving size
  • Calories
  • Fat
  • “Reduced fat” and “fat-free”

Serving Size: The serving size of a product is located at the very top of the nutrition facts label. This is the foundation for all the nutrient information because all the numbers listed below are pertinent to that listed serving size.

I want to make a little side-note; serving size ≠ portion size. Serving size is the amount recommended on the food label; portion size is the amount you actually serve yourself. For example, not many people actually measure their cereal in the morning; rather we pour until we think we’ve got the “right amount” in our bowl. The serving size of most cereals is ¾ cup. As an experiment, pour the amount of cereal you normally have and then measure out your portion to see how closely your estimates are to the recommended serving size.

Calories: Calories is the first bolded item found on the label. The calorie amount shown is based on the listed serving size. Keep in mind some products may contain several servings per container. In this case, you may see two columns of information: one indicating the calories per serving, and one for the entire container. You will often see this format on candy, chip and beverage containers. “Calories from fat” is a little unnecessary. It’s more important (and, to be honest, much easier) to pay attention to total fat and its other components (saturated, trans and unsaturated fats) instead of monitoring “calories from fat.” Below is my explanation of this.

Fat: The total fat value is a sum of all the different types of fat in that product. Nutrients that are indented under a bolded item means that they are components of the total value. Saturated fat, trans fat, monounsaturated fat and polyunsaturated fat all make up the total fat value. Saturated fats and trans fats are the types of fats to consume less of in the diet. Try to find products with no more than three grams of saturated fat per serving and no amounts of trans fat.

Sometimes, we get turned away from a food item because the fat content is much higher than other products. For example, peanut butter has a fat content of 16 grams per two tbsp serving size and a four ounce serving of salmon has around 12 grams of fat. However, these total fat values are mainly composed of the healthy fats that we strive to get in our diets; mono- and polyunsaturated fats. This is why looking at “calories from fat” can be misleading. The value listed doesn’t indicate if those are calories from good fats or the unhealthy fats. An example of an unhealthy fat is Chili’s nachos on their appetizer menu; just four chips with all the toppings contain almost 30 grams of fat and over half of that is saturated fat (aka the kind of fat that is not kind to our waist lines).

Labels that say “reduced fat” or “fat-free”: Many people purchase these types of items like fat-free salad dressing or reduced-fat peanut butter because the label makes it sound like they are healthier options. Unfortunately, in many cases, they’re not. One solid piece of advice to remember is fat-free does not mean “calorie-free.” Often, the fat-free or reduced-fat options of foods have almost the same amount of calories as the regular version. Sometimes health halos accompany food labels with the words “fat free” on it. This means that people tend to consume larger portions of the food because they believe that it is healthier than the regular version. Unfortunately, I speak from personal experience on this one.

Another important piece to remember is that fat flavors our food. When fat is taken out of product, it is often replaced by extra sodium and extra sugars which doesn’t necessarily make a healthier food product. Reduced-fat peanut butter has twice the amount of sodium in it compared to regular peanut butter. Fat is important in our diet; we especially need it to absorb fat soluble vitamins (A, D, E and K) which are often found in our non-starchy vegetables. This is why fat-free salad dressing is not the best choice to make. If you don’t have any fat in the meal, your body will have a hard time absorbing the vitamin K from your spinach or the vitamin A from the raw carrots in your salad. Stick to a vinaigrette; they spread easily and your portion sizes tend to be smaller.

Next week’s lesson:

  • Carbohydrates
  • Fiber
  • Sodium
  • Calcium
  • “Sugar-free”
Follow

Get every new post delivered to your Inbox.

Join 3,694 other followers