Shira Sussi, MS, RD, CDN, is a clinical nutritionist at NewYork-Presbyterian/Columbia University Irving Medical Center. She works at the Charles B. Rangel Community Health Center, part of NewYork-Presbyterian’s Ambulatory Care Network, and the Outpatient Nutrition Practice at NewYork-Presbyterian/Columbia. She primarily works with pediatric patients, pregnant women, and adults living with obesity, diabetes, chronic kidney disease, and heart disease.
Yes. A smoothie typically contains fruits and/or vegetables, but other ingredients, such as milk, yogurt or protein powder, may be added as well. Smoothies can contain lots of ingredients: flaxseed, green tea, kefir, herbs and more. This is another option to increase consumption of fruits and vegetables, which may also increase your intake of calories and nutrients, like protein, vitamins and minerals. Juicing typically includes just the fruit and/or vegetable that has been liquefied. Some juicers remove fiber from the whole fruit or vegetable. Fiber is an important nutrient and many Americans need more fiber in their diets. Read on for more about fiber below.
Eating a plant-based diet is linked to lower risk of heart disease, stroke and some cancers. But only one in 10 Americans gets their daily recommended 5-7 servings of vegetables and fruit. Juicing is a fun and easy way to add more fresh produce to your diet. Juicing a variety of vegetables and fruit can also provide more vitamins and nutrients than eating one type of produce.
To see how well the principles embodied in the Healthy Eating Pyramid stacked up against the government’s advice, Harvard School of Public Health researchers created an Alternate Healthy Eating Index with a scoring system similar to the USDA’s index. They then compared the two indexes, using information about daily diets collected from more than 100,000 female nurses and male health professionals taking part in two long-term studies.
Putting down the salt shaker and skipping sugar in your coffee is a step in the right direction, but that’s not where most people get the majority of their salt and sugar. Sodium and sugar are rampant in most packaged foods from pasta sauce and mac and cheese to rice mixes and soups. Start by checking the nutrition label on your breakfast cereal (some pack up to 20 grams of sugar per serving!).
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Collards: These fan-like greens stand out as a nutritional superstar. Their vitamin K, A, C and magnesium levels are off the charts and they are rich in folate, B2 and B6 (9). Collards are also rich in isothiocyanates which are powerful sulfur compounds that protect the P53 gene. The P53 gene is considered the guardian of the genome and regulates a normal cell cycle. Mutated p53 gene leads to failure in the normal cell cycle and the development of cancerous formations (10).
For many people, food is a chore, a challenge, even a source of dread, as they try to overcome poor eating habits. But eating should be a joy and a centerpiece of family life. Many cultures around the world emphasize the enjoyment of food, which includes cooking and eating with others, as an integral component of good health. The latest Dietary Guidelines say that eating healthfully involves “enjoying food and celebrating cultural and personal traditions through food.” According to some research, shared mealtimes, especially during childhood, may help protect against nutrition-related health problems as well as increase prosocial behavior in adulthood.
What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.
We're finding that way too many people are replacing multiple meals with just 1 glass of juice, and "feeling light-headed for some reason". Being healthy and losing weight doesn't mean eating less, it means eating right. Anyone can lose weight by starving themselves. Don't do this, no one said to do this. Alright, maybe some fad diets say to do this, but they're terrible and that's why they're fad diets.
Most recipe books you see out there are a picture with a name and ingredients, we want to go a bit further and add our health benefit/conditions in with our juiced nutrition facts to blow all of them out of the water. Again, it's one of those things that we don't want to just make a quick buck on and we want you to love it. It's proving to be a bigger project than we thought, but it's being worked on.