Build Muscle, No Steak Required

today we know a balanced vegetarian diet that includes non-meat protein assists muscular development … no steak required.

Well-planned vegetarian diets that meet energy needs and contain a variety of plant-based protein foods, such as soy products, other legumes (beans), grains, nuts and seeds can provide adequate protein for athletes without the use of special foods or supplements. Consideration must be made for the type of vegetarian diet an athlete follows:

• Vegan – a vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products and which relies on plant protein only to meet protein needs;
• Lactovegetarian – a vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products, a source of protein;
• Lacto-ovo vegetarian – a vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products, sources of protein.

Unlike fat and carbohydrates, very little protein is stored in the body. This is why athletes eat small amounts of protein throughout the day, to ensure this important nutrient is available for when their bodies need it most. Moreover, not every protein is equal. Eggs and dairy foods are considered a source of "complete protein" because they contain all nine of the essential amino acids the human body cannot synthesize on its own. On the other hand, plant-based proteins, with the exception of soy beans, are "incomplete proteins" because they lack one or more of these nine essential amino acids. Be sure to include a variety of protein sources throughout the day to provide all the essential amino acids.

Key is Protein Quality

"It's protein quality that builds muscle and there are other options than meat," says Academy of Nutrition and Dietetics Spokesperson Roberta Anding, RD, director of sports nutrition and a clinical dietitian at Baylor College of Medicine and Texas Children's Hospital, as well as a certified specialist in sports dietetics. The standard method of determining protein quality is the protein digestibility-corrected amino acid score (PDCAAS), which compares a protein's amino acid quality based on both the amino acid requirements of humans and their ability to digest it.

Egg protein has a high PDCAAS since it contains the perfect balance of the nine essential amino acids and is easily digestible, making it an excellent protein source for vegetarians. Other vegetarian foods that have a high PDCAAS include dairy products like low-fat yogurt and milk, and soy, including tofu, edamame, soy milk, and soy yogurt.

Eat Protein at Every Meal

Anding recommends that vegetarian males looking to build muscle eat good quality protein at every meal. Here are some tips for building muscle without consuming meat:

• Eat five or six small meals per day that not only include protein, but fruits, vegetables, whole grains, nuts, vegetable oils, and plenty of water.
• At least half your calories each day should come from carbohydrates, which fuel your muscles.
• Fats are necessary for building muscle and supply energy to muscles during workouts. Good sources of fat include olive oil, almonds, walnuts, avocados, and canola oil.

Diabetes and Diet

There is no one diet for all people with diabetes. There is, however, a "recipe" for eating healthfully that is similar to recommendations for heart health, cancer prevention and weight management.

To successfully manage diabetes, you need to understand how foods and nutrition affect your body. Food portions and food choices are important. Carbohydrates, fat and protein need to be balanced to ensure blood sugar levels stay as stable as possible. (This is particularly important for people with Type 1 diabetes.)

The keys to a healthy eating plan are:

• Eat meals and snacks regularly (at planned times).
• Eat about the same amount of food at each meal or snack.
• Choose healthful foods to support a healthy weight and heart.

Put Together a Plan

You need a registered dietitian nutritionist on your team who will work with you to put together an individualized eating plan that takes into account your food preferences, level of physical activity and lifestyle.

Your RDN will work with you and your physician to strike the right balance between your eating plan and any diabetes medications you take.

Plan Healthy Meals

Good health depends on eating a variety of foods that contain the right amounts of carbohydrates, protein and healthy fats, as well as vitamins, minerals, fiber and water. If you have diabetes, a healthy daily eating plan includes:

• Starchy foods including breads, cereals, pasta, rice, other whole grains and starchy vegetables such as beans, corn and peas
• Non-starchy vegetables including carrots, green beans and broccoli
• Fruits
• Lean meat, fish, poultry, low-fat cheese and tofu
• Fat-free or low-fat milk and yogurt
• Healthy fats such as plant-based oils and trans-fat-free spreads

The actual amounts of each food group depend on the number of calories you need, which, in turn, depends on your age, gender, size and activity level. Together with your RDN, you can develop an eating plan that is best for you.

Meal Plan Options: Food Lists and Carbohydrate Counting

Carbohydrates affect your blood sugar more than protein or fat. As your eating plan is designed, portioning out foods high in carbohydrates will help control blood sugar levels.

Choose Your Foods: Food Lists for Diabetes

The food lists for diabetes planning uses food groups, like the ones listed above: starchy foods, vegetables, fruits, meats, dairy and fat. Within each food list are food choices that contain similar amounts of fat, protein and carbohydrates. Because foods are divided this way, you are able to substitute one food choice for another within any one group. For example, bread, cereal, rice and potatoes are all starch choices. Your eating plan will specify a certain number of starch choices that you can have for a meal or snack. You may then select any foods within the starch group that stay within the number of choices planned. For each meal you will likely have food choices from at least three to four food lists.

Carbohydrate Counting

You may need to keep track of the amount of carbohydrates you eat and drink. Your RDN will determine a specific amount of carbohydrates for each meal or snack to ensure your blood sugar stays in good control. Your job is to learn the number of carbohydrates in each food and drink measured in grams or carb choices, then keep to the planned number at each meal and snack.

Carbohydrate counting gives you wiggle room in terms of making food choices since one carb choice equals 15 grams carbohydrate. However, to ensure you eat healthfully your focus should be on whole grains, fruits, vegetables, beans and low-fat milk. Sweets should be saved as occasional treats.

If you have been diagnosed with diabetes, seek the expert advice of a registered dietitian nutritionist to help you manage the disease while ensuring you get the nutrients your body needs. Use the Find a Registered Dietitian Nutritionist tool to locate a registered dietitian nutritionist in your area.

Want to Be Fast on Your Feet? Eat Beets!

Want to run faster? Try borscht. Or maybe a nice roasted beet salad?

A study by researchers at Saint Louis University, published in the April 2012 issue of the Journal of the Academy of Nutrition and Dietetics, shows that eating cooked beets "acutely improves running performance." The key, the study says, is nitrate.

You may be more familiar with sodium nitrate, which, when used as a curing agent for meats such as sausage, bacon and hot dogs, is converted to sodium nitrite. While there have been some concerns about the effects of sodium nitrite on the human body, epidemiological investigations and human toxicological studies have not shown a relationship between nitrate intake and the risk of cancer. Actually, more than 70 percent of the nitrate an average person consumes comes from vegetables such as cauliflower, spinach, collard greens, broccoli and root vegetables such as beets.

For the study, the researchers tested 11 "moderately fit" runners as they ran a pair of 5-kilometer races on a treadmill. Before one race, they gave volunteers a placebo; before the other, they gave them a 200-gram (7-ounce) serving of baked beets (which contains approximately 500 milligrams of nitrates).

The results? After eating beets, the runners went an average of 3 percent faster and shaved 41 seconds off their times. And their biggest speed gains came over the final 1.1 miles of the race. According to the study, 200 grams baked beetroot, or an equivalent nitrate dose from other vegetables, should be consumed 60 minutes before exercise.

What to Eat and When

While eating specific foods such as beets before a run could help boost performance, according to Academy of Nutrition and Dietetic spokesperson Joy Dubost, PhD, RD, CSSD, nutrition is something athletes should consider all day long.

Dubost says to consider when you'll exercise when choosing meals. Before a morning workout, for instance, she says to eat a light breakfast or small snack such as cereal with low-fat milk, whole-grain toast with peanut butter, eggs with 100-percent fruit juice or fruit with low-fat yogurt.

If you prefer to run later in the day, Dubost suggests start the morning with a carbohydrate-laden breakfast (cereal, whole-grain bagels, or yogurt and fruit); have a light, balanced lunch (sandwich with cheese and turkey or other lean meats, or whole-grain pasta with vegetables); a dinner with lean protein (such as grilled skinless chicken breast, brown rice or baked potato, and steamed veggies); and a filling snack (a hardboiled egg with a slice of whole-grain toast and peanut butter; low fat cheese with whole grain crackers).

While the middle of a long distance run is obviously not the time for a four-course meal, getting some hydration and carbohydrates during a grueling session can help you push through. "Current research supports the benefit of carbohydrate consumption in amounts typically found in a sports drink for events lasting one hour or longer," Dubost says. However, if you are exercising for less than an hour, water is probably all you need. "Prevent dehydration by taking adequate fluids early in the event," Dubost says. "Drink before you become thirsty."

After you've crossed the finish line, a good mix of protein and carbohydrates can make all the difference in how your muscles recover and prepare for the next big event. Dubost says good options for post-run snacks include: peanut butter and jelly on whole-grain crackers or bread; yogurt with raisins; or a fruit smoothie. Or, get in touch with your inner child and have a glass of low-fat chocolate milk. "A growing body of scientific research has identified chocolate milk as an effective workout recovery option," Dubost says. "Milk provides fluid and minerals for rehydration, casein and whey proteins to support body protein synthesis, and a lower glycemic carbohydrate called lactose. The chocolate provides a more pleasing, palatable flavor and does provide some extra carbohydrates."

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How a Man’s Diet Affects Fertility Too

When it comes to conceiving a baby, diet and lifestyle are just as important for men as for women.

One-third of the cases of infertility are related to the male partner, with some of the most common causes of sperm-related infertility including low sperm count, slow moving sperm, abnormal shape and size of sperm and problems with semen.

Diet and lifestyle choices can affect the health of a man’s sperm, so use the following information to guide you in making healthy choices.

Eating for Fertility

• Get Your Fruits and VegetablesColor your plate with at least 2½ cups of vegetables and 2 cups of fruit: leafy greens, purple and yellow vegetables, apples, oranges, kiwi, blueberries and melon.
• Choose Whole GrainsEat at least half of all grains as whole grains each day, such as a bowl of oatmeal in the morning, whole-grain bread at lunch and brown rice with dinner.
• Eat Low-Fat DairyDairy products are full of calcium, vitamin D, potassium and protein — all nutrients that keep your body functioning well. Choose at least 3 servings of low-fat or fat-free dairy, such as 1 cup of milk or yogurt or 1 ounce of cheese each day.
• Cut Down on MeatEat less red meat and choose leaner protein sources: fish, turkey, chicken breast or pork chops. Eat vegetable proteins including beans, nuts, seeds and tofu.
• Be Smart about FatsLimit saturated fats from meats, full-fat dairy products and fried foods. Replace with healthy fats. Snack on an ounce of walnuts or almonds each day, drizzle extra-virgin olive oil on roasted vegetables and salads or add avocado to your sandwich.

Other Healthy Lifestyle Choices for Conception

• Don’t Drink Too Much AlcoholOver-consuming alcohol is linked with poor production of normal, healthy sperm. If you drink alcohol, follow these guidelines for men: no more than two drinks a day (one drink equals 12 ounces of beer, 5 ounces of wine or 1½ ounces of spirits).
• Avoid Cigarettes and MarijuanaTobacco use is linked with low sperm counts and slow moving sperm; smoking marijuana over a prolonged period of time can result in low sperm counts and poorly developed sperm.
• Keep a Healthy WeightResearch has shown that overweight and obesity can lead to fertility problems by creating hormonal disturbances. Eat right and balance calorie intake with exercise. By eating fewer processed foods and more whole foods — such as fresh fruits, vegetables, whole grains, healthy fats and lean proteins — there’s less room for mindless eating and empty calorie consumption. On the flip side, being underweight has negative effects on sperm, such as decreased count and poor function.
• Exercise in ModerationAim to exercise five days a week for 30 minutes. Too much exercise has been shown to decrease testosterone, which can indirectly lower sperm counts. Avoid steroid use; it can affect fertility by causing testicular shrinkage.
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Breakfast Basics for Busy Families

Eating breakfast can improve children's behavior and school performance, as well as help them maintain a healthy weight. But a survey by the Academy of Nutrition and Dietetics Foundation reveals that breakfast isn't eaten all of the time by 42 percent of Caucasian and Hispanic children, and 59 percent of African American children.

This news is startling; when children skip breakfast, research shows us that their brains and bodies suffer all day long.

While breakfast might seem like a hurdle in your busy morning, a healthy diet doesn’t need to take extra time to prepare.

• Get organized the night before. Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it’s ready to cook in the morning.
• Keep breakfast simple. On busy days, get the family going with something as quick as a bowl of whole-grain cereal with a banana.
• Pack your breakfast to go. If there’s no time to eat at home, plan a nutritious option to eat in the car or bus. Busy teens can grab a banana, a bag of trail mix and a carton of milk.

Protein — a missing component in many morning meals — helps children go strong and stay focused until lunch. Go lean with protein choices: a slice or two of Canadian bacon, an egg, a slice of lean deli meat or low-fat cheese, a container of low-fat yogurt or peanut butter on toast.

Add in nutrient-rich whole grains to energize both kids' bodies and brains along with an extra nutrition punch. Plus, whole grains provide a longer lasting source of energy and curb hunger as they tend to digest more slowly. Serve kids whole-grain cereals such as oatmeal or whole-grain breads, muffins, waffles or pancakes.

Breakfast is a perfect time to enjoy fruits and vegetables children need for optimal health. Try fresh seasonal fruit alone or in cereal, add frozen fruits to yogurt, or toss chopped vegetables into an omelet.

Whatever your morning routine, remember that breakfast is an important meal for the family, and doesn’t have to be time consuming!

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Smart Nutrition Solutions for Any Case of Morning Madness

We all experience "morning madness" — whether it's a time crunch, a picky eater or lack of appetite in the morning, many things can keep you from making it out the front door on time. The good news is that healthy breakfast options are available for no matter what morning hurdles you face.

Quick Breakfast Fix: Running low on time? Here are speedy breakfast ideas to get you and your family out the door and ready for your day.

• Mix low-fat yogurt with whole-grain cereal, and serve with a glass of orange juice.
• Blend low-fat milk, frozen strawberries and a banana for a 30-second smoothie to enjoy with a bran muffin.
• Add dried cranberries and almonds to quick-cooking oatmeal.

Picky Eater: Do your children demand certain foods every morning? You can make subtle changes to give their traditional breakfasts a nutritional boost.

• Doughnuts: Offer whole-grain toaster waffles with reduced-sugar syrup. If doughnuts are on the menu, consider serving the smaller option of doughnut holes and add other food groups such as low-fat milk and fruit to ensure some extra nutrition to get you through the day.
• Bacon: Switch to Canadian and turkey bacon, which is much lower in fat than regular bacon.
• Toast with peanut butter: Use whole-grain toast to boost fiber and use peanut butter instead of butter or jam. Add a glass of low-fat milk or orange juice.
• Sugary cereals: Substitute low-sugar, whole-grain cereals and berries.

Lack of Appetite: Many kids complain that they just don't feel like eating when they get up. If this is true for your child, here are some things you can do:

• Spread it out: Have your child eat a piece of fruit and drink a glass of low-fat milk before they leave the house. Then, on the bus, they can eat an oatmeal muffin or a low-sugar breakfast cereal bar.
• Eat breakfast at school: Many schools serve a variety of nutritious breakfasts for kids. Encourage your children to take advantage of these options if available.
• Be a role model and eat breakfast: If your child sees you making time to eat a healthy meal, he or she will follow your good example.
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Heart Health for Women

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Heart disease is the leading cause of death in American women. What a woman eats and her lifestyle choices play a big part in her heart health.

Other Risk Factors

While you can change what you eat and whether you exercise, there are some risk factors for heart disease you cannot change. These include:

• Aging: As women get older, their risk for heart disease goes up.
• Gender: More women than men have heart attacks and strokes as they age.
• Family History: If a woman has a close blood relative with heart disease, the chances she will have heart disease are greater.
• Race: Black women have a higher risk of heart disease than white women. Their chances of dying from a stroke are also greater.
• Previous Heart Attack: If a woman has already had a heart attack, she is at risk of having another one.

Take Care of Your Heart

Choose heart-healthy foods like whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein and heart-healthy fats. Limit your calories by filling up on high-fiber foods like whole grains, fruits and vegetables. Fiber can help you lose weight and keep the pounds off by filling you up faster and for a longer time.

Fat Matters for the Heart

The amount and kind of fat you eat makes a difference. Fat should make up 20 percent to 35 percent of your total calories, but only 10 percent of those fat calories should come from saturated fat. Research shows that eating too much saturated fat is not good for the heart. Foods like bacon, sausages, fatty meats, butter, ice cream and other full-fat dairy foods contain saturated fat.

Unsaturated fat is a different story. It has been shown to be beneficial for cholesterol levels and overall cardiovascular health. Foods like olive oil, canola oil, avocados, nuts and seeds contain unsaturated fat.

Omega-3 fatty acids, a type of unsaturated fat, have been found to be helpful in preventing sudden death from heart attacks. Fatty fish like salmon, mackerel, tuna and herring, contain two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

The recommended intake for omega-3 fatty acids is 500 milligrams per day. That’s basically two 6-ounce servings of fatty fish per week.

Another type of omega-3 fat, alpha-linolenic acid (ALA), is also proven to have cardiac benefits. Flaxseeds and walnuts contain ALA. Consume two tablespoons of ground flaxseed or one ounce (about a handful) of walnuts each day for heart health.   

Fruits and Vegetables Matter

When it comes to loading your plate, fruit and vegetables are where it’s at. Not only are they low in calories and high in fiber and antioxidants, they can also help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.

Aim for 4,700 milligrams of potassium every day for good blood pressure. That’s at least two cups of fruit and three cups of vegetables daily.

Slow and Steady Weight Loss for Heart Health

If you are overweight or obese, gradual weight loss offers the best results for overall health. It doesn’t take much to see results; your overall health will improve noticeably with a five to 10 percent drop in weight. Get at least 30 minutes of regular exercise most days of the week; this will help with weight loss and keep your heart beating strongly

Raising Healthy Eaters from Preschool to High School

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Food, nutrition and eating skills are among the most important things you can share with children — food to fuel busy, successful lives, nutrition to nourish strong bodies and smart brains, and eating skills to enjoy the social aspect of meals with family and friends.

As with any part of raising children, no one does a perfect job with nutrition, not even nutrition professionals. As a parent, grandparent or adult caregiver, you can help raise healthy eaters during these critical years by doing your best to:

• Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.
• Provide calm, pleasant meal times where adults and children can talk together.
• Allow children to use their internal signals to decide how much and what to eat.
• Explore a variety of flavors and foods from different cultures and cuisines.
• Share an appreciation for healthful food, lovingly prepared and shared with others.
• Make food safety, including washing hands, a part of every eating occasion.
• Teach basic skills for making positive food choices away from home.
• Find credible food and nutrition resources when you don’t know the answer.

While this may seem like an intimidating list, two family habits go a long way in making this happen: regular family meals and involving kids in nutrition from the ground up.

Make Family Meal Times a Priority

Sometimes a very simple act can have important, long-lasting benefits. According to parenting and health experts, that is exactly the case with family meal times. Eating and talking together helps:

• Foster family unity.
• Prevent behavior problems at home and school.
• Enhance academic success.
• Improve nutrition.
• Promote healthy weight for kids.

With that impressive list of benefits, it’s worth making the time and effort to enjoy more family meal times each week. Look for easy ways to add just one family meal to the schedule. If evenings seem too hectic for family dinners, set aside time for a weekend breakfast or lunch. After a month or two of this new pattern, you can add another family meal each week. Before you know it, you will be eating together on most days.

Get Kids Involved in Nutrition

This one is fun for everyone and it can happen anywhere: your kitchen, the grocery store or a community garden. Every trip through the supermarket can be a nutrition lesson. Kids can learn to categorize food into groups: grains, fruits, vegetables, milk foods and meat/beans. They can choose new foods that they want to try, such as picking out a new fresh, frozen, canned or dried fruit each trip. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.

Nutrition is just one of many reasons to have a garden. The process of planting, watching over and harvesting a garden provides daily opportunities for children to learn valuable lessons and enjoy physical activity, while reaping the fruits (and vegetables) of their labor.

Coping with Picky Eating Phases

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Every parent of a young child has been through the pain of a picky eating phase: the time your child refused to eat anything except peanut butter for weeks, then announced “no more peanut butter!” Or the month when your child wouldn’t eat anything white and got hysterical if foods touched each other on the plate.

Toddlers Are Naturally Picky Eaters

All kids go through stages of being picky about food. Between the ages of 1 and 3, they are expressing independence about everything, including food. These frustrating behaviors are actually perfectly normal:

• After rapid growth during their first year, toddlers start growing more slowly. They need less food and are less interested in eating.
• Kids are hesitant or even afraid to try new items. They want to see, touch and think about it several times before eating it.
• Toddlers are busy. They have a whole world to explore and it’s hard to sit for a meal. They are also very busy telling everyone “I can do it myself!”

Dividing Up the Responsibility

How can you ensure toddlers get the nutrition they need without going crazy? Take a deep breath and relax. Adults want kids to try new foods for all the right reasons; unfortunately, we often go about it the wrong way. Forcing or bribing children to eat foods rarely gets the desired result.

An adult’s job in feeding kids includes buying and preparing a variety of tasty, healthful foods; offering regular meals and snacks; and making the eating environment as pleasant as possible. The rest up to your children. Whether they eat, how much they eat and what they eat is their responsibility.

Children are often more open to new foods when everyone surrounding them is relaxed about eating. Although they may not eat perfectly every day, they tend to eat well enough over the course of several days or a week.

Making Meals and Foods Toddler-Friendly

There’s no need to become a short-order cook or beg your child to eat green things. However, you can make eating more toddler-friendly.

• Toddler-Size Their Eating Environment. Most young children are more comfortable in a booster seat so their legs don’t dangle. They also like cups, plates, utensils and food servings that are the right size for small hands and mouths.
• Turn Down the Noise. Toddlers are easily distracted by almost anything, including television, music, phone calls and loud conversations. Help your toddler focus on food by keeping things calm.
• Think Bright Colors and Fun Shapes. Like adults, toddlers eat with their eyes first. Use cookie cutters to make almost anything into an appealing shape.
• Keep Young Chefs Busy in the Kitchen. Helping prepare meals is one of the best ways to get kids to try new foods and to eat what’s good for them.

Ethnic Foods for a Healthy Plate | healthcasket.in

Eating right is not a one-size-fits-all proposition. A healthy plate can include foods from all corners of the globe. In fact, the 2010 Dietary Guidelines for Americanscalls a healthy eating pattern “an array of options that can accommodate cultural, ethnic, traditional and personal preferences and food cost and availability.”

Regardless of your heritage, follow these guidelines: make half your plate fruits and vegetables; about one-quarter protein, such as lean meat, poultry, seafood or beans; and about one-quarter grains, preferably whole grains. With each meal, add fat-free or low-fat milk, yogurt or cheese.

With increasing varieties of food available today, nutritious, healthy meals can fit within any cultural preferences.

Examples of healthful menus items from ethnic traditions include:

Chinese: Stir-fried chicken and vegetables such as bok choy, snap peas, carrots and bean sprouts; brown rice; and a dish of lychee fruit.

Italian: Minestrone (a hearty, tomato-based soup with, vegetables and pasta) with kidney beans added for folate, fiber and protein; gnocchi (flour or potato dumplings) with chopped vegetables like spinach mixed into the dough and served with lycopene-rich tomato sauce.

Greek: Tzatziki sauce (a creamy dressing of low-fat yogurt, garlic and cucumber) served on pita sandwiches or as a dip with vegetables; and dolmas (grape leaves stuffed with ground meat, vegetables such as bell peppers, eggplant and squash, rice, dried fruit and pine nuts).

Mexican: Jicama (a crisp and slightly sweet root vegetable) peeled, sliced and served on a salad with lime vinaigrette or chopped for a crunchy addition to salsas; and gazpacho (a cold tomato-based raw vegetable soup) made with spinach or cucumbers.

Or, try these additional menu ideas for ethnic foods that add flavor, variety and nutrition:

• Fruit chutney (Asian Indian)
• Grilled pineapple as part of a chicken shish kabob (Middle Eastern)
• Mango or other tropical fruit smoothie (Latin American)
• Baked pumpkin sprinkled with cinnamon (African)
• Polish beets (European)
• Stir-fried greens (Asian)
• Cactus salad (Latin American)
• Succotash (Native American or Southern U.S.)
• Couscous (African)
• Quinoa (Latin American)
• Naan bread (Asian Indian)
• Egg noodles (German)

Total Diet Approach to Healthy Eating [Infographic] The foundation of a healthy lifestyle includes physical activity and consuming a balanced variety of nutrient-rich foods and beverages in moderation. The Academy of Nutrition and Dietetics refers to this as the total diet approach to healthy eating.

Grilled Fruits and Vegetables Add Color, Nutrition and Flavor | healthcasket.in

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Grilled Fruits and Vegetables Add Color, Nutrition and Flavor

Summer is a great time to fire up the grill. Consider yourself a grill master? Spice up any cookout by adding fruits and vegetables to the menu.

Beyond the benefits of adding color, variety and flavor to the menu with fruits and vegetables, you're also serving up a variety of vitamins and nutrients. Remember, the Dietary Guidelines for Americans recommend filling half your plate with fruits and vegetables at each meal.

Throw a kabob of color onto the grill with marinated vegetables including red or yellow bell peppers, mushrooms, eggplant, cherry tomatoes and onions. Simply brush the vegetables with olive oil and your favorite spices and grill over medium heat, turning until marked and tender (about 12 to 15 minutes, and 8 to 10 minutes for cherry tomatoes and pre-boiled potatoes).

Whether you're a vegetarian or an avid meat lover, a grilled, marinated Portobello burger is a tasty alternative. Marinate and grill mushrooms, gill sides up, over medium-low heat with the grill covered until they are marked and softened (about 15 minutes). Flip and grill until cooked through, being careful not to char the gills (1 to 2 minutes).

For a flavorful dessert, try fruit kabobs with pineapple slices or peach halves. Grill on low heat until the fruit is hot and slightly golden. Serve them on top of low-fat frozen yogurt or angel food cake.

Another tasty option — grilled watermelon! Since watermelon is primarily made up of water, when you put it on the grill some of the water evaporates, leaving an intense watermelon flavor. Grilling watermelon slices only takes about 30 seconds on each side.

If you're grilling meat as well, choose healthier options such as lean cuts of beef, pork, chicken or fish. As you grill, keep raw meat and poultry (and raw meat juices) separate from ready-to-eat foods, including fruits and vegetables. This means using separate plates, cooking utensils and cutting boards.

Remember to always use a food thermometer when cooking meat, poultry or fish to ensure it reaches a safe minimum internal temperature. Using a food thermometer is key to reducing your risk of food poisoning.

Low-fat, Greek or Organic: An Explosion of Culture | healthcasket.in

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The grocery store dairy aisle has gone multicultural. In the last five years a mind-blowing 2,500-percent increase in sales of Greek-style yogurt have lead the charge in a diversifying yogurt section. A shopper in 2007 had essentially two decisions to make when choosing yogurt: "fruit on the bottom" or the kind with strawberries or blueberries already mixed in. Now, a consumer can select from the following: full-fat, low-fat or non-fat; Greek or regular; drinkable Kefir; organic or conventional; and even yogurts with added fiber. And more varieties are probably being added as you read this.

Ancient Food

Yogurt is one of humanity's oldest processed foods, with evidence of its creation potentially going back 7,000 years. It’s made and used in a variety of ways in societies from India to Europe to the Middle East to Africa. All these varieties of yogurt share a few things in common. Each is made with live cultures, which are a kind of good bacteria that transform liquid milk into the sour taste and thick consistency of yogurt. And Academy Spokesperson Sarah Krieger, MPH, RDN, LD/N, says all yogurts contain important nutrients like calcium, vitamin D, protein, potassium and B vitamins.

Whey Cool

No matter the type you choose, Krieger, has one piece of advice: "Eat the whey!" she says. The whey is the liquid that can pool at the top of a yogurt container, and it is the source of much of yogurt's calcium. You can stir it back into the rest of the yogurt. Or, "use it in smoothies or instead of water in hot cereal," Krieger suggests.

Whey (actually the absence of it) is key to Greek yogurt. "Greek yogurt has most of the whey removed" through a process of straining, Krieger says. "Leaving a product that is thicker, with more protein, but less calcium — unless calcium is added back. Read the ingredients to see if calcium has been added."

Lactose Intolerance Help and Other Health Benefits

For people with lactose intolerance who don't want to give up on dairy's nutritional benefits, yogurt can be a good option. "Yogurt contains less lactose than ice cream and milk," Krieger says. "A person with many symptoms from lactose intolerance should eat yogurt with other foods — including nuts, fruit or cereal — and possibly in smaller amounts."

Yogurt has less lactose because the introduced bacteria – also called "live cultures" with names such as Lactobacillus acidophilus, L. casei, L. reuteri and Bicfidobacterium bifidum (or Bifidus) — help digest the lactose. Even for people with no problems digesting lactose in other forms of dairy, live cultures in yogurt are still beneficial. They promote overall gut health and immunity. To make sure the yogurt product you're considering has these cultures, either look on the ingredient label for the bacteria listed above, or the National Yogurt Association's "Live and Active Cultures" seal.

More Yogurt Options

Other recent yogurt products added to store shelves include drinkable yogurt, kefir, squeeze-able yogurt and yogurt with added fiber. For these products, Krieger advises buyers to check nutrition labels and ingredient lists. Look for added colors or sugars, especially in the kinds marketed to kids.