All articles tagged with #dietitian tips
Frozen fruits are a nutritious and cost-effective option, with berries, cherries, and mangoes being particularly beneficial due to their high vitamin and antioxidant content. However, some fruits like watermelon and citrus may not thaw well for certain uses, and frozen bananas are best bought fresh and frozen at home. It's recommended to choose plain frozen fruits without added sugars or artificial ingredients for optimal health benefits.
Registered dietitians warn that granola, often perceived as a healthy snack, can be unhealthy due to high added sugar and saturated fats. To choose healthier options, check for high fiber content, low added sugar (less than 8 grams), and minimal unhealthy oils, or consider making your own with wholesome ingredients. Portion control is also important to avoid excess calories and fats.
Dietitians recommend stocking up on artichokes, cottage cheese, peaches, rhubarb, and strawberries in June to take advantage of their nutritional benefits and seasonal availability. These foods can help create balanced, nutrient-dense meals quickly and easily. Additionally, consider keeping pantry staples and planning meals to minimize waste and maximize the use of fresh produce.
As the winter months make it harder to get enough vitamin D from sunlight, experts recommend incorporating vitamin D-rich foods into your diet, such as fatty fish like salmon and tuna, eggs, mushrooms exposed to UV light, fortified dairy products, and vitamin D-fortified breakfast foods and drinks. It's important to pair vitamin D with fat sources for optimal absorption, and to consider the needs of specific groups, such as those with disabilities or cultural practices that limit sun exposure.
Nutrition experts recommend choosing healthier late-night snacks that include a balance of macronutrients like fat, carbohydrates, and protein, and are easily digestible to maintain blood glucose levels overnight. Foods rich in magnesium, tryptophan, and melatonin, such as nuts, seeds, dairy, and fruits, can support heart, muscle, and bone health, improve sleep quality, and positively impact sleep. Avoiding high-fat, high-sugar, spicy, and acidic foods, and closing the kitchen three hours before bed can also contribute to better sleep and overall health.
Amy Shapiro, a registered dietitian, recommends nine Mediterranean diet snacks for weight loss, including sliced apple with Greek yogurt and hemp seeds, whole wheat toast with avocado and tomatoes, almond-stuffed dates, hummus with cut-up veggies, whole wheat toast with smoked salmon and cream cheese, pistachios, lentil soup topped with avocado, fresh berries and yogurt, dark chocolate with almonds and dried unsweetened cherries, and homemade popcorn. These snacks are rich in fiber, protein, antioxidants, and heart-healthy fats, making them ideal for weight loss and overall health.
Vinegar, particularly apple cider vinegar, offers potential health benefits such as aiding digestion, weight loss, and blood sugar control. It contains prebiotic fiber that supports gut health and can be incorporated into the diet through salad dressings, glazes, and pickled vegetables. However, it's important to consume it in moderation and consult a doctor before including it regularly, especially for those with diabetes.
Many foods marketed as "healthy" are actually ultra-processed and can contain ingredients linked to weight gain and increased disease risks. However, dietitian Taylor Grasso suggests that these foods can still be included in a balanced diet if consumed in moderation. She recommends choosing protein bars with minimal ingredients, opting for low-sodium turkey or chicken sausages over highly processed vegetarian sausages, selecting salad kits with fewer additives, incorporating soy milk as it has a nutrient profile closest to cow's milk, and making or choosing trail mixes with less added sugar and salt. It's important to limit ultra-processed foods in favor of whole foods that provide more nutrients and fewer unnecessary ingredients.
A dietitian specializing in high-protein diets shared four quick and easy breakfast ideas. These include an egg scramble with sautéed vegetables and added protein, oatmeal with cinnamon, nuts, and berries, Greek yogurt with cinnamon and berries, and high-protein pancakes topped with nut butter, banana, and maple syrup. The dietitian emphasizes the importance of balancing nutrients and portion sizes, while also incorporating fruits and vegetables for micronutrients.