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NIFS Healthy Living Blog

Nutrition Label Reading 101: How to Read Your Food’s Package (Part 2)

GettyImages-165661895In part 1 of this blog, I showed you how to interpret the nutrition information on the front of your favorite packaged foods. Now let’s get into the back of the package!

Serving Size and Servings Per Container

This doesn’t necessarily tell you how much to eat, but all of the values on the label apply to this chosen serving size. You might be surprised to see that many items you thought were individually packaged really are telling you that two cookies are 160 calories. Let’s say you eat the entire package (it happens!). You can take the “servings per container” and multiply that by all of the listed values. If two cookies are the serving, but you actually ate the entire bag, just take your 10 servings and multiply it by 160 calories to calculate that 20 cookies would be 1,600 calories.

Calories

For anyone trying to lose weight, it helps to cut back on calorie content, especially calories from packaged foods because they are often empty calories: the food gives your body a lot of calories but provides very little nutrition.

% Daily Values

Unless you are sticking to a strict 2,000-calorie diet, these numbers might not be very helpful for you, so don’t look into these values too much. For instance, 5% DV of fat provides 5% of the total fat you want to eat on a 2,000-calorie diet. In some areas you may need more or less than the 2,000 calorie % Daily Value. Low is 5% or less—aim low in saturated fat, trans fat, cholesterol, and sodium. High is 20% or more—aim high in vitamins, minerals, and fiber.

Total Fat

Total fat sums up all of the following values. Type of fat is extremely important. Often, items that are “reduced fat” end up increasing your sodium and added sugar to make up for what fat would have brought to the table—taste and body. So don’t shy away from fat completely. Just be mindful that fat packs a punch in terms of calories, so you want to practice everything in moderation.

Saturated Fat

The American Heart Association recommends keeping saturated fat to less than 5–6% of your total caloric intake. This means that if you eat about 2,000 calories per day, you will want to keep saturated fat at 13g or less per day. In general, about 3g of saturated fat per serving is a good goal to aim for, but make sure to try and stick to no more than 13g per day. The majority of saturated fat comes from animal products such as beef, pork, poultry, butter, cream, and other dairy products.

Trans Fat

The goal is 0g of trans fat. Keep an eye out in the ingredient list for partially hydrogenated vegetable oil. A trans fat ban is going into effect; however, the grace period means you may still have to watch for this harmful type of man-made fat. If a small enough amount exists, the serving size can be altered, and manufacturers may list trans fat as 0g even if there is a tiny amount of trans fat in the product.

Polyunsaturated and Monounsaturated Fat

The “healthy fats!” These fats may not always be listed. There isn’t a big reason to limit them other than they can add a large amount of calories fairly quickly and contribute to weight gain. However, these healthy fats don’t raise cholesterol like the saturated and trans fats do. These fats are found in nuts, nut butters, olive oil, fish, and vegetable oils. We won’t put a limit on these healthy fats because, in general, the more the better because they help increase your good cholesterol (especially if you are replacing an unhealthy fat with a healthy fat—think olive oil for cooking instead of butter).

Cholesterol

The body is capable of making its very own cholesterol from dietary fat intake, so current nutrition recommendations do not emphasize limiting dietary cholesterol; rather, they talk about limiting saturated and trans fat (dietary cholesterol is seen as impacting body cholesterol levels less so than dietary fat does). However, because the science is always changing, try to keep cholesterol to no more than about 200–300 mg/day because any dietary cholesterol is ingested and taken in as simply cholesterol.

Sodium

The 2015–2020 Dietary Guidelines for Americans recommend consuming less than 2,300mg of sodium per day. The American Heart Association recommends sticking to 1,500mg or less.

Total Carbohydrates

The sum of your starches, fiber, and sugar (added and natural) [see below]. Carbohydrates have somewhat of a bad reputation, but you ideally want most of your diet to stem from carbohydrates. So don’t shy away from these just because you might see a number you think is too high. Carbs provide your body with most of its energy needs, give your brain all of its energy supply, decrease chronic disease risk (fiber!), are key for digestive health (more fiber, yes!), and help with weight control (complex carbs!).

Dietary Fiber

Most experts agree that the average American should aim for a minimum of 25–30g of fiber per day. On average most of us come in at around 12g/day. See if you can get your 1–2 slices of bread to come in as close to 5g or more of fiber if possible!

Sugars

We aren’t sure if these are natural sugars (natural fruit sugars we don’t worry about!) or added (cane sugar), but we can sometimes deduce from the ingredients list whether most of the sugars are added or natural. If you see high fructose corn syrup, corn syrup, brown sugar, cane sugar/juice, honey, or maple syrup (there are many different names for added sugar!) near the top of the list, the sugar value is likely all added sugar. The American Heart Association recommends that men keep daily added sugar intake to less than 36g (9 teaspoons) and that women aim for less than 25g (6 teaspoons) daily. The 2015–2020 Dietary Guidelines are more lenient and recommend 48g or less daily for adults and 30–35g or less for children.

Added Sugars (optional)

Again, somewhere between 25-48g of added sugar daily or less is recommended (see above).

Protein

In general, the recommendation (dietary reference intake) is to consume about 0.36g of protein per pound of body weight daily. Anywhere from 10–30g of protein per meal is a good number to aim for. If you weigh 150 pounds, this means that you will want about 54g of protein daily (about 18g at each meal).

Vitamin D

600 IU or 15 mcg for most adults is recommended (aim for a higher %DV).

Calcium

1,000mg/day for most adults; women age 50+ 1,200mg/day.

Iron

Adult males and women over age 50 need 8mg per day. Women age 19–50 need 18mg. Pregnancy increases this need to 27mg daily.

Potassium

Aim for about 4,700mg of potassium per day (Dietary Guidelines for Americans).

Ingredients List

Pick items that have fewer ingredients—this usually means that they are less processed. Or bonus if the first three ingredients are whole foods. Ingredients are listed from highest weight to lowest weight. When it comes to crackers or bread, look for “WHOLE wheat” as opposed to “enriched flour” to pick breads that contain the entire grain. Whole grain, whole wheat, whole [other grain], brown rice, oats/oatmeal, or wheatberry means the grain is WHOLE. Wheat, semolina, durum wheat, and multigrain mean you might be missing some parts of the grain. Enriched flour, wheat flour, bran, and wheat germ mean there are no whole grains.

***

It’s no wonder that we are so confused by labels—there is a lot of information to try and remember and process! The best way to avoid being misled is to avoid most processed foods. With most whole foods (apples, potatoes, oats, etc.), we can be certain that we are not getting too much or too little of any one nutrient. But even dietitians enjoy the convenience (and taste) of packaged foods every now and then, and we hope that the tips in this article help clear up some confusion for you.

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: nutrition calories fiber whole foods carbs sodium sugar fat carbohydrates food labels

The Carb Conundrum: Avoid Them for Weight Loss and Healthy Eating?

GettyImages-902999388In recent years, carbohydrates have seemingly been blamed for our health problems. Many of us now shun potatoes, rice, and even fruit in fear of the dreaded pounds that could come with eating carbohydrates. While many diets demonize carbohydrates, others preach the benefits of higher-carbohydrate diets. Through all of this confusion, I will try to set the record straight.

No single food or food group should be blamed for weight gain or credited with weight loss. Carbohydrates span a broad range of foods, from beans, fruits, and veggies to pizza, pasta, cookies, and French fries. While we hate to oversimplify the equation, weight gain does come down to calories in versus calories out. If we eat too much of anything—even fruits and veggies—we will gain weight. The caveat is that fruits and veggies are nearly impossible to eat too much of because they are rich in fiber and low in calories, while other foods can pack a calorie-dense punch in a very small serving.

How easy is it to eat an entire bag of Chex Mix while you might struggle to eat half a cup of carrots?

Carbohydrates and a Healthy Diet

Carbohydrate-rich foods form the foundation of a healthy diet. The National Academy of Sciences recommends people consume 45–65% of their daily calories from carbohydrates. In a 2,000-calorie diet, this is equivalent to 225–335 grams daily. Carbohydrates are crucial for energy production in the body for working muscles, fuel for proper mental function, supplying vitamins and minerals, as well as providing large amounts of fiber for decreasing risk of chronic disease like heart disease and cancer. Many foods contain carbohydrates: whole grains, fruits, starchy veggies, milk and dairy, pasta, beans, and refined/processed foods.

Should I Avoid Carbohydrates?

In recent years, many have found lower-carbohydrate, higher-protein diets to be beneficial in weight loss. However, the long-term effects of such a diet are not well studied. Many “low-carb” diets can lead to an increase in foods like red meats, processed meats, and saturated fat–containing foods like cheese, butter, and cream. Carbohydrate-rich foods provide numerous health benefits and you should not avoid them. Certain areas of the world called Blue Zones offer an interesting look into the benefits of a higher-carbohydrate diet. They have not only the highest rates of longevity but also very low rates of chronic disease. Blue Zone populations consume 95% of their calories from vegetables, fruits, grains, and legumes and eat meat sparingly.

“Good” Versus “Bad” Carbohydrates

But it is important to think about the types of carbohydrates you are consuming. Unrefined carbohydrates are unprocessed, whole foods that are high in fiber (and many other nutrients) and digest more slowly. Unprocessed, whole-food carbohydrates help you feel fuller and get you through the day feeling less hungry. Processed carbohydrates lack fiber and may have added oils and sugar—they can leave you feeling low on energy as they are quickly digested and burned for fuel. Unprocessed carbs are key to long-term health and can help with weight control. They also guard against type 2 diabetes, cancer, and cardiovascular problems. Try to limit most processed carbohydrates because they are low in nutrients and high in calories.

Unprocessed Carbohydrates

  • Oats
  • Brown rice
  • Fruit
  • Beans
  • Whole grains
  • Vegetables

Processed Carbohydrates

  • Soda
  • Baked treats
  • Packaged sweets/snack foods
  • Fruit juice
  • Breakfast cereal
Did you now that in 1915 the average American consumed 17.5 pounds of added sugar in a year? As of 2011, the average American consumed over 150 pounds of sugar annually!

In summary, carbohydrates should be welcomed to not only help with weight management but also prevent disease. Make most of your carbohydrates whole, unprocessed foods for a balanced, healthy diet while enjoying the processed/refined carbohydrate foods in moderation. And if you’d like some help with figuring out what to eat, look into Nutrition Coaching at NIFS.

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: weight loss healthy eating calories endurance disease prevention fiber energy whole foods carbs fruits and vegetables carbohydrates longevity

The Keto Diet: A Registered Dietitian’s Review

GettyImages-1134020458The “keto diet,” which is short for ketogenic diet, is a low-carbohydrate, high-fat diet that is similar to the Atkins Diet, and is one of today’s most popular diets. The goal of a low-carb diet is to reduce carbohydrates and replace them with fat. This puts your body into a state of ketosis. When this occurs, your body breaks down fat into ketones for energy. The main idea here is that by starving the body of carbohydrates, you will force it to break down fats, which proponents of the diet suggest results in the best weight-loss results.

There are different versions of the keto diet. Some allow for added carbs around workouts, or some keto days followed by high-carb days, high-protein keto diets, and a standard keto diet of 75% fat, 20% protein, and 5% carbs. It usually includes meat, eggs, cheese, milk, nuts and seeds, oils and fats (like avocado, coconut oil, ghee, butter, and olive oil), vegetables (limited to dark leafy greens and mushrooms, and fruit (berries in moderation). Generally the diet does not include starchy veggies (potato/sweet potato, pumpkin, legumes, etc.), grains (oats, rice, quinoa, corn), or fruits (banana, mango, pineapple, apples, oranges).

Why Is This Diet So Popular?

Keto diets have become increasingly popular in the health-conscious community for a few reasons:

  • Weight loss: How many fad diets have you tried over the past few years that promise hitting your weight-loss goals in just a few weeks or even less than 6 months? Often weight loss is “water weight”: as stored carbohydrates are utilized, water is lost.
  • Reinforcement of getting to eat what we thought to be “bad” foods.
  • No calorie counting—however, many of us create a calorie deficit that results in weight loss without thinking about it when we are no longer eating favorites like pizza, donuts, cookies, chips, etc.

How Healthy Is the Keto Diet?

As a registered dietitian, my goal in nutrition counseling is to help people establish lifelong sustainable habits, and the research points us in a different direction than keto. But first, kudos to anyone who is trying to modify their lifestyle with any diet. Low-carb diets may be useful in the short term for weight loss, but in the long term (longer than a year), there are no documented benefits.

Take a look at the following research on some other healthier eating patterns.

Plant-Based Diets

A study of the eating patterns of more than 15,400 adults in the U.S. and another 432,000 people around the world found that restricted-carbohydrate levels replaced or supplemented by animal-based protein and fat sources could lead to a higher risk of premature death. The study suggests that plant-derived protein and fat such as vegetables, nuts, peanut butter, and whole-grain breads were associated with lower mortality.

Low-Carb Diets

A second study examined the relationship among low-carb diets, heart disease, cancer, and all-cause death in 24,825 people. Compared to those in the high-carbohydrate group, those who ate the lowest carbohydrates had a 32% higher risk of all-cause death over 6 years. Risk of death from heart disease and cancer increased by 51% and 35%, respectively.

The Secrets of the Blue Zones: Living to 100

What do Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, California; and Nicoya Peninsula, Costa Rica all have in common? These places are called Blue Zones. Blue Zones are isolated areas of the world where researchers have found populations that contain a surprisingly high percentage of centenarians—people who live to age 100+. Not only are these individuals living longer, but they are doing so in phenomenal health without problems like heart disease, obesity, cancer, or diabetes. Here’s what researchers have found when it comes to their diet:

  • Stop eating when your stomach is 80% full to avoid weight gain.
  • Eat the smallest meal of the day in the late afternoon or evening.
  • Eat mostly plants, especially beans. Eat meat rarely, in small portions of 3 to 4 ounces. Blue Zoners eat portions this size just five times a month, on average.
  • Alcohol in moderation (no more than 1-2 glasses of wine per night).

The Conclusion: High-Fiber, Low-Calorie Diets Are Best

There is evidence that ketogenic diets help with conditions like Parkinson’s disease, Alzheimer’s disease, and epilepsy, but for the majority of the population, I encourage you to eat a well-balanced diet that emphasizes plant foods. Think of cheese, butter, and meat as garnishes to your meal and shift your plate from a high-calorie, high-saturated-fat meal to a high-fiber, lower-calorie, and nutrient-powerhouse meal!

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: nutrition weight loss healthy eating protein fiber carbs dietitian ketogenic diet keto

The Nutritional Benefits of Eating Breakfast

GettyImages-155392951Start your day off right by nailing breakfast with a healthy, nutrient-rich meal. Breakfast helps kickstart your metabolism and burn more calories throughout the day. Eating breakfast tells your body there are plenty of calories to be had throughout the day. When you skip breakfast, the message is clear: conserve calories rather than burn them. Those who skip breakfast may eat fewer calories but still tend to have higher BMI.

Other studies have found more benefits to breakfast, including:

  • Consuming less fat.
  • Meeting fruit and veggie recommendations.
  • Higher daily calcium intake.
  • Higher daily fiber intake.
  • Better memory and improved attention span.

Skipping breakfast leads to:

  • Higher likelihood of being overweight.
  • Less likely to meet recommendations for fruit and veggie consumption.
  • More likely to consume unhealthy snacks.

So, a Pop-Tart a Day Will Mean Improved Health?

Not quite! Try to choose a breakfast that is unrefined/unprocessed and moderate in calories, high in fiber (5 grams or more), nutrient-dense, and has some protein (about 10–15 grams to help with keeping you full).

A sugary breakfast option like Pop-Tarts, donuts, or Cinnamon Toast Crunch lacks the fiber to keep you full throughout the morning and can pack a punch in terms of calories. Have you checked the serving size on the back of a cereal box? Unfortunately, people usually go way over that ¾ cup recommendation, and a bowl of cereal can sometimes max out at roughly 2,000 calories. A 16-oz. bowl holds about 6.5 times the serving size of Frosted Flakes. Add the milk and that can get you even closer to 2,800 calories! This can equate to relatively quick weight gain, especially if you find you are hungry again by 10am.

Some Good Breakfast Options

So what are some good choices for breakfast?

  • Oatmeal with fresh fruit and nuts
  • Whole-grain toast with avocado
  • Fruit smoothie with protein powder or nut butter
  • Egg scramble (or try tofu!) loaded with veggies
  • Whole-grain bagel with nut butter and slices of banana
  • Greek yogurt with fruit
  • Piece of fruit and handful of almonds
  • Apple slices with peanut butter
  • Overnight oats
  • High-fiber cereal with fruit and low-fat milk or plant milk (try Barbara’s, Nature’s Path, or Kashi)
  • KIND Bars, GoMacro bars, RXBars (high protein, low sugar)

Here are a few recipes for healthy breakfasts you can make quickly and take with you on a busy morning.

Breakfast Is on NIFS, June 25 and 27!

Check out our breakfast table in the Fitness Center hallway to sample a few of these breakfast ideas on June 25th and 27th from 11am to 1pm!

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: nutrition calories breakfast weight management fiber energy

Heart-Healthy Trends: Weighing Nutrition News

GettyImages-636162332When it comes to nutrition and your heart, the things you hear in the news can be very confusing:

Don’t eat eggs.
Eggs are good for you.
Coconut oil is amazing and should be in everything.
Coconut oil is full of saturated fat and is bad for your heart.
Fat-free dairy is the only kind you should eat.
Fat from dairy is good for you and your heart.

A lot of time there is a study that comes out saying something isn’t good for us, and then there is one that follows that says it is good for us. Hopefully after reviewing some of the tips below, you will feel more confident in making the best nutrition choices for your heart.

Remember the Basics

When it comes to heart health, we know that unprocessed whole foods are best. These foods are higher in fiber, which is helpful in lowering cholesterol. They are also lower in added sodium and preservatives that can affect your blood pressure.

As much as possible, aim to eat foods that are fresh and not packaged or processed. This includes fruits and vegetables, lean meat and eggs and beans, milk and yogurt with minimal or no additions, and whole grains such as brown rice, quinoa, sweet potatoes, and whole-wheat pasta. At each meal aim to incorporate at least three of these food groups. At snack time, choose two food groups that have some fiber and protein to help keep you full.

Everything in Moderation

Eggs, coconut oil, and dairy can definitely all be a part of a balanced diet. However, if you are eating a dozen eggs per day, putting scoops of coconut oil in everything, and consuming dairy all day long, that can affect your health and your heart. Anything that you consume to excess will provide excess calories, which leads to excess fat being stored in the body if it isn’t burned off.

Therefore, remember to enjoy all foods, but in moderation. One or two eggs per day at breakfast is ideal. A teaspoon of coconut oil to sauté your veggies in is an appropriate serving size, and 3 servings of dairy per day is recommended.

The moderation rule applies to not only these foods but also sweets, higher-fat foods, and alcohol. Learn to enjoy these foods in moderation, with the majority of your choices coming from whole and unprocessed foods, and you will keep your heart healthy.

Pay Attention to Details of Health News

If you are watching a news story or if you see an article on the internet that is talking about the newest trend in nutrition, dive a little deeper. Check to see whether this was a major study that was done by a reputable source. Or is it just an article written by someone who doesn’t have the credentials that are important when trying to come up with recommendations for health.

Something else to look at is the sample size of the study and how long it was. Did they only have a handful of subjects do the testing, and was it for a short period of time? If so, then this isn’t something you can rely heavily on. Studies that have very large sample sizes (think thousands of participants) and go on for years (20+) are the ones that most nutrition recommendations come from, and these are the ones you want to pay attention to. Otherwise, remember to stick to the basics and enjoy a balanced diet with all foods in moderation.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition protein fiber whole foods whole grains heart health

New Year, New Weight: Burning Calories for Weight Loss

GettyImages-6291562403,500. What does that mean? If you can be in deficit 3,500 calories or burn 3,500 calories, you are rewarded with a one-pound fat loss. As the New Year begins, many individuals will be striving to get rid of or burn many of those 3,500 calories to get started on weight loss.

Here are ways to burn calories that bring it back to the basics: eat less, move more, and you will lose weight.

Think Your Drink

Studies have shown that when liquid is consumed with a meal, whether or not it is calorie-free, the person’s level of satiation does not change. This means that all of those calories are being drunk but no food is given up to balance them out. The average 12-ounce soda has 150 calories, and the Big Gulps can have more than 400 calories. If you order a soda at a restaurant, it’s hard telling how many calories you will consume due to how often the waiter fills your glass.

Specialty coffee drinks can be loaded with calories, too. Ask for nonfat milk in place of the standard 2% milk and save 40 calories. Say “no whip” and save 70 calories. And finally, getting the smallest size can save numerous calories depending on the beverage. Load up on plenty of liquids that are low in calories such as decaffeinated coffee and tea, flavored water, and low-calorie juices. Each of these simple swaps can save multiple calories on the way to 3,500.

Portion Distortion

The portion sizes that are served today are considerably larger than they were 20 years ago. Therefore, more calories are being consumed in serving sizes that seem “normal.” In order to cut more calories, attempt to stick to a single serving or the smallest offerings of items. For example, you can save 140 calories by ordering the cheeseburger instead of the double cheeseburger, and save 210 calories from the Quarter Pounder with cheese. Look at labels and use the serving size on the nutrition facts panel as a guide. Aim to stick to the amount recommended.

Filling Fiber

When weight loss is the goal, it is easier to stay in control of calories when you feel satiated. Foods that offer fiber help the body stay full; therefore, the need to eat more is lessened. Reach for whole-wheat bread, pasta, and brown rice versus the non-fiber-filled counterparts, and the fiber will help keep your stomach from growling for a longer period of time.

The same is true when you eat a piece of fresh fruit or veggies, which are higher in fiber, instead of chips or pretzels that have no fiber. The more fiber you eat, the fuller you will feel and the fewer calories you will consume.

Move More

Whatever exercise that is currently part of your routine, increase it:

  • Park farther away at stores.
  • Take the stairs instead of the elevator
  • Work out for 25 minutes instead of 20
  • Go for a walk after lunch or dinner.
  • Play your child’s Wii games.
  • Take hourly stretch breaks.
  • Wear a pedometer.
  • Add strength training to your normal cardio routine
  • Sign up for a race and start to train for it.

Whatever you choose, make sure it is something enjoyable so you will continue for the long term. All of these simple changes equal more calories burned.

Track Your Choices

Start writing down your food and beverage choices daily. If what you choose to eat is going to be recorded, it might make you think twice about the extra helping of dessert. Seeing what you eat can be very helpful to guide serving sizes and the types of food you choose—and helps with accountability.

A helpful online food journal database is MyFitnessPal. This allows you to pick from a large database of food choices and see where your diet is lacking or in excess. In addition, physical activity can be tracked, too. But be honest; on average, users underreport around 10% of their food intake.

***

This year make an effort to change small things: replace the usual soda with water, measure the servings of cereal that go into your bowl, eat the orange vs. drinking the juice, walk the dog for an extra 10 minutes, or start recording your food intake. Every small change is one step closer to that magic number of 3,500.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

 

Topics: nutrition weight loss calories accountability water fiber new year movement

Late-Night Snacks: Satisfy Your Craving with Healthy Eating

GettyImages-945953942If your evening snack is turning into a fourth meal each night, that could hinder your wellness goals or sabotage your daily workout.

There is a lot of thinking that you shouldn’t eat after a certain time of night. However, your metabolism doesn’t shut off at a certain time, so the timing of the snack isn’t necessarily the problem, as long as you make sure to have it at least an hour before bedtime so that it can be more easily digested before you go to sleep.

More often than not, nighttime snacking is from boredom or habit rather than actual hunger. Therefore, assess how you are feeling and then decide whether you are truly hungry and need a snack to hold you over until breakfast.

Healthy Nighttime Snack Options

If you really are hungry, try some of these balanced snacks that are a better option than the salty chips or bowl of ice cream.

  • One apple and a tablespoon of peanut butter
  • Container of Greek yogurt with fresh fruit
  • Raw veggies and hummus
  • Small bowl of high-fiber cereal (at least 3 grams per serving) and milk
  • String cheese or a light cheese wedge and a few whole-wheat crackers
  • Air-popped popcorn and a handful of nuts
  • Blueberries and strawberries with light whipped topping
  • An ounce of dark chocolate and a glass of milk
  • Avocado spread on a Wasa cracker or a slice of whole-wheat bread
  • Low-fat cottage cheese and fruit

Are You Eating Enough During the Day?

If you are consistently starving before bed, it might mean that you aren’t eating enough calories throughout the day. Start monitoring your meals and see if you are spreading your calories evenly between breakfast, lunch, and dinner with a couple of snacks between meals. Making sure you have enough fuel throughout the day can decrease late-night desperation eating.

The other thing to consider is whether you had enough protein at dinner. Protein helps keep you full and satisfied, so have a serving around the size of the palm of your hand or around 25 grams to guarantee you are getting the benefit.

Remember to stop and assess your hunger level first before reaching for any late-night treats!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating snacks protein fiber

10 Foods That Will Keep You Satisfied with Fiber, Protein, and More

GettyImages-855098134Are you one of those people who are always hungry? Are you constantly thinking about your next meal or snack and what you’re going to eat? The issue could be that you aren’t choosing meals or snacks that fill you up and keep you satisfied. So the alternative is grazing constantly to get that full feeling.

Luckily there are lots of foods out there that are filling and will keep you satisfied longer. These foods are ones that are high in protein, fiber, or good-for-you fat. Here’s a list of 10 foods to choose when you want to stay fuller longer.

  • Nuts: Nuts have all three things that help keep you full: healthy fat, protein, and fiber. The key is to stick to a serving size because they are calorie dense. Measure out an ounce and enjoy all types of nuts at snack time or meals to keep you full.
  • Avocado: Loaded with good-for-you fat, these tasty treats are a nice addition to a sandwich or salad, or as a dip for veggies. Like nuts, they are very calorie dense, though, so a little goes a long way. Stick to a fourth of an avocado as a serving and enjoy the benefits of staying satisfied.
  • Eggs: Studies have found that protein keeps you more full than carbs. When you eat eggs versus a bagel for breakfast, the eggs win every time for post-meal satisfaction. Start your day with this complete protein; grab a hard-boiled egg for a snack or add it to your salad at lunch and enjoy staying fuller longer.
  • Popcorn: This tasty snack is high in fiber, which helps with the full factor. It also takes up a lot of volume, which means a serving size is pretty large (3 cups!) for a snack. So, if you like to reach for a larger snack, popcorn could be your new go-to item!
  • Berries: Loaded with fiber, these sweet and tasty fruits are an excellent way to increase your fullness factor. They can easily be added to breakfast, lunch, dinner, or snack time. The cancer-fighting antioxidants are just an added bonus.
  • Cottage cheese: Dairy foods are high in protein, which is a plus for keeping you full. Cottage cheese is also a great way to vary your snack routine. Toss in some fruit, veggies, or nuts for some crunch, and every day can be a different experience.
  • Celery: If you have heard that celery is a negative-calorie food, you know this a great go-to item for filling you up and keeping you full. It’s low in calories and high in water and fiber content, both of which will help keep those hunger pangs away.
  • Greek yogurt: Another protein-packed goodie is Greek yogurt. Choose a 2% variety to add some fat to your snack or meal. The portion-controlled cup is also nice to help keep the serving size in check.
  • Beans: You get protein and fiber-filled goodness with all of your bean varieties! Toss them into soups, salads, and dips and enjoy the benefits of staying full longer.
  • Sugar-snap peas: Another high-fiber veggie that you can add to your routine is sugar-snap peas. They are crunchy and filling and super easy to prepare. Just wash and go!

Add some or all of these 10 foods to your daily routine and enjoy the benefits of keeping that growling stomach at bay!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition weight loss snacks lunch protein fiber fruits and vegetables fats

Summer Foods: Delicious Fruits and Vegetables for Healthy Eating

GettyImages-1009597020It is important to get in the nine recommended servings of fruits and veggies each day. This can definitely be challenging. However, in the summertime when produce is readily available all over the country, this is the time to make it a priority to reach that goal! These fruits and veggies are also at their nutrient peak, which is more reason to load up and fill your plate with these colorful items!

  • Tomatoes: Filled with antioxidants and Vitamin C but most importantly the phytochemical lycopene, which is a cancer fighter.
  • Zucchini: This vegetable has a fiber called pectin, which has been linked to increasing heart health and lowering cholesterol.
  • Watermelon: This fruit is loaded with…water, which this time of year with high temperatures is important to help stay hydrated. It contains lycopene, which is useful for preventing skin cancer.
  • Oranges: Citrus fruit is loaded with potassium, which is important to replace when you lose it through sweat during the summer months. Also, since oranges are 80 percent water, they can help keep you hydrated.
  • Cantaloupe and honeydew melon: More fruit loaded with water to help keep you hydrated. These melons are high in Vitamin C and potassium, and honeydew has high levels of B vitamins.
  • Raspberries: This fruit is typically very pricey in the off season, so take advantage of the lower prices and get 8 grams of filling fiber per cup. They are also loaded with Vitamin C.
  • Peaches and nectarines: Loaded with antioxidants, Vitamin C, Vitamin A, and fiber, these sweet treats are nutrition powerhouses and the perfect portable snack.
  • Dark, leafy greens: Fill up on raw veggies versus steamed this time of year, especially greens, and load up on much-needed carotenoids. These convert to Vitamin A and protect your skin from sun damage.
  • Strawberries and blueberries: These sweet berries are filled with flavonoids. They increase blood flow to the skin and decrease sensitivity to light, which can improve the skin’s appearance.

Try some or all of these produce powerhouses soon when the cost is cheaper and they are more readily available. Enjoy the health benefits along with the fresh flavors of these fruits and veggies.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating summer hydration fiber whole foods vitamins fruits and vegetables

Fad Diet Book Bestsellers for Weight Loss: Buy or Skip?

It seems like every couple of months a new book comes out about a new diet plan for weight loss and shoots to the top of the bestseller list. I decided to check and see what which fad diets are currently topping the list and give you the positives and negatives of them. Of the top eight books, three were related to Whole30 and four were based around the Ketogenic Diet.

GettyImages-855269290.jpgKetogenic Diet (Keto)

This diet plan cuts out all carbs except a very low 20 grams per day, and focuses on a high-fat diet. Doing this allows your body to enter ketosis, where it is breaking down dietary and stored body fat into ketones. The body will now focus on using fat for energy instead of sugar, which is what it normally uses. Protein intake is also lower than traditional low-carb diets to really focus on getting around 75% of your diet from fat.

Pros:

  • Scientifically since you aren’t consuming carbohydrates, your body has no other choice than to burn fat for energy, which results in fat loss.
  • Once you get through the initial stage of getting your body into ketosis, you are less likely to feel hungry, even on a low-calorie diet. This also comes from eating a high-fat diet that will have you consuming more calorie-dense foods.
  • You will reduce your insulin levels and inflammation.
  • Due to the small amount of foods you are allowed to eat, you will more than likely increase your intake of good-for-you fats from nuts, fish, and avocado.

Negatives:

  • It can be very challenging to follow such a strict diet that only allows 10% from carbohydrates and 15% from protein, which is not traditionally how we eat.
  • The first week as your body gets into ketosis can be very challenging with mood swings, hunger, tiredness, and headaches.
  • In order to get so much fat in the diet, most people end up eating a lot of foods high in animal fat or saturated fat.
  • Initial weight loss has been found with this diet, but long term it hasn’t been seen (which may be due to the challenge of sticking to the diet).
  • This diet is very low in fiber, which is needed to keep your heart healthy and keep you full.

Whole30

This diet plan eliminates all sugar (real and artificial), alcohol, grains, legumes, dairy, baked goods, junk food and treats (even if they are made with approved ingredients); and no stepping on the scale or taking body measurements for 30 days. You are encouraged to eat real food, specifically meat, seafood, and eggs and lots of fruits and veggies with herbs and seasonings.

Pros:

  • Focuses on real food, so you don’t have to buy special foods and instead can buy everything you need at the grocery store.
  • Encourages healthy fats, lean protein, and lots of fresh fruits and vegetables.
  • Helps to eliminate processed and packaged foods and makes you focus on fresh foods.
  • Discourages replacing junk food with “healthier junk food” made with approved ingredients and encourages no junk food at all.

Negatives:

  • When you eliminate entire food groups such as grains and dairy, you are more likely to be at risk of vitamin and mineral deficiencies, specifically calcium, Vitamin D, and B Vitamins.
  • If you are choosing non-lean meats, you can be taking in high levels of saturated fat, which will affect your cholesterol.
  • Your fiber levels will decrease when eliminating all grains and legumes (beans).
  • A diet this strict is challenging to maintain long term and may cause rapid weight loss followed by weight gain, which is called yo-yo dieting and has been found to slow down the metabolism and makes losing weight in the future more challenging.
  • If you aren’t used to preparing all of your meals and snacks at home, this will add a lot of time to your typical routine.

If you want to try something new and popular, keep in mind that these diets might not be the best long-term solution due to their strict rules. Both options have some positive aspects about them that can be incorporated into your diet. It never hurts to try something new when the end result is to increase your overall health. Now it’s up to you if you want to spend the money to buy the books and read more!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: weight loss protein fiber carbs whole30 ketogenic diet fad diets books fats