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Whole Grains Health

15 Foods and How to Swap



Sodium is a mineral that occurs naturally in some foods but is added to many others in the form of sodium chloride. This salt can be added during the preparation or manufacture of food.

Just 1 teaspoon of salt contains around 2,300 mg of sodium – worth a whole day! That makes it really easy to overdo it with this savory ingredient. In fact, 90 percent of people in the US consume too much sodium.

What’s the big deal about showing too much love to salt? Consistent eating of too much sodium (especially through processed foods) has been linked to conditions such as high blood pressure, heart attack, and stroke.

A low-sodium diet may also benefit people who experience:

The average American eats approximately 3,400 mg of sodium per day. Do you want to limit your sodium intake? Here are 15 of the saltyest foods and how to make a switcheroo for each one.

1. Canned soup

Sometimes the convenience of a hot bowl of soup comes out of a can. But these simple pre-made soups are extremely high in sodium.

Canned chicken or turkey noodle soup could have 834 mg of sodium per cup. And if you eat the whole can (which many of us do sometimes) the total is more than double that.

Swap it

  • If you have the time, make a homemade pot of soup with little sodium broth.
  • Look for a low-sodium version of your favorite canned soup. For example, a low sodium chicken noodle soup can only reset 429 mg of sodium per cup.

2. Cottage cheese

Salt in cheese stops bacteria growth, keeps moisture in check, and improves taste and texture.

One of the salty cheeses is cottage cheese. A 2 percent product contains 696 mg of sodium per cup.

For your information, opting for a low-fat cottage cheese is getting a product with a higher sodium content (1 percent milk fat cottage cheese contains 918 mg of sodium per cup).

Swap it

Low sodium cottage cheese is becoming increasingly popular. But be prepared that it probably won’t taste like its sodium-containing counterpart.

3. Salad dressing

The superstar of a salad is usually the dressing. Many salad dressings contain salt, MSG, or other sodium derivatives.

If you’re a ranch dressing lover, every tablespoon you eat contains 135 mg of sodium. Vinegar-based dressings are comparable in terms of sodium content. Italian dressings contain 146 mg per tablespoon.

Swap it

DIY your salad dressing! Vinegar and oil make a good base. Just add your favorite herbs and spices to enhance the flavor.

4. Beef jerks

This on-the-go snack is filled not only with protein, but also with sodium. The added salt will help preserve and flavor the meat.

If you’re consuming 1 ounce (about 28 grams) of beef jerky, you need about 505 mg of sodium. However, this can vary depending on the brand and taste.

Swap it

Try other nutrient-dense snacks that don’t require refrigeration, like unsalted mixed nuts, whole-food snack bars, or dried fruits.

5. Delicatessen meat

Whether you are doing a Sammie at home or visiting a local deli, if you eat cold cuts, you are likely eating a lot of sodium. This meat is processed with added sodium to preserve the meat and give it flavor.

Some meats may contain more sodium than others. For example, every 3 slices (27 grams) of hard salami contains 535 mg of sodium. But 28 grams of Deli Roast Beef contains 239 mg of sodium.

Swap it

More and more companies are releasing versions of deli with reduced sodium content. For example, a low sodium turkey would push the sodium back to 189 mg per 28 grams. If you have a go-to brand, check out their website to see if they publish the nutrition statistics for their products.

6. Pickles

When pickling foods (such as cucumbers, green beans or cabbage) are immersed in brine. This helps preserve the food and gives it a slightly sour taste.

One dill pickle spear contains 323 mg of sodium. In moderation, this could be manageable for you. However, if you have a cucumber with your salty french fries and salami sandwich, the sodium levels can add up quickly.

Swap it

Try the fresh ingredients before they are pickled! If you’re missing that pickled flavor, try pickling fresh cucumbers quickly by soaking them in white vinegar and water for about 2 days.

7. Boxed meals

Who hasn’t turned to Hamburger Helper or Mac and Cheese for a quick dinner? Boxed meals, while convenient and inexpensive, are also high in sodium.

A 1-cup serving of prepared mac and cheese contains 869 mg of sodium. (And who only eats 1 cup of mac and cheese?)

Swap it

  • The sauce or seasoning package typically provides most of the sodium in a box meal. With these packages separated in the box, add less than needed or make your own, low-sodium version.
  • Do you have a little more time Try to make one of these quick meals in 10 minutes or less.

8. Frozen meals

When you exit the aisle with the prepackaged meals and head towards the freezer, you may be disappointed. Frozen meals can also contain a medium sodium punch. Pizza is a common frozen meal that is particularly high in sodium.

A 15.1-ounce frozen cheese pizza (452 ​​grams) contains a whopping 2,020 mg of sodium. The addition of hot peppers increases this total to 3,140 mg per 532 grams of pizza.

Swap it

Look for frozen meals that are high in vegetables and whole grains with minimal sauce. Check out the nutrition facts to compare options while in business.

9. Baked beans

Baked beans are a popular summer side dish, often paired with hamburgers, hot dogs, and other grilled favorites. The bummer is that they are filled with sodium. One cup of canned baked beans (with added pork) contains 1,050 mg of sodium.

Also, unlike regular canned beans, you can’t rinse them to lower sodium levels.

Swap it

Stand out from other party guests and create your own baked beans. Just make sure to put the salt down and add herbs and spices to the flavor.

10. Pretzels

The salt is quite noticeable when you eat pretzels – whether you get the twists, sticks, or nuggets, they’re all topped with a hefty dose of coarse salt.

Pretzels can contain 280 mg of sodium per 30-gram serving, depending on the brand.

Swap it

Although unsalted pretzels exist, they don’t provide much nutritional value. Instead, try a snack of fresh vegetables and hummus (or any other dip – just check the labels and opt for lower sodium options).

11. Canned vegetables

Since canned vegetables don’t go bad as quickly as fresh ones (see you guys, wilted spinach we bought a week ago and never touched), they’re understandably a convenient option.

Like any other canned food, canned vegetables contain a large amount of sodium. One cup of drained mixed vegetables contains 349 mg of sodium.

Swap it

  • Just choose frozen vegetables if you are looking for a long lasting option.
  • After you’ve drained canned vegetables, rinse them out to remove some of the sodium that’s sitting on them.

12. Sauces and spices

If you want to keep things sassy, ​​these products are likely pretty salty too. Soy sauce is one of the saltyest of them all. Only 1 tablespoon contains 879 mg of sodium.

Another sauce that is often salty is BBQ. Depending on the brand, a dip tank can contain around 288 mg of sodium.

Swap it

  • Many sauces, including soy sauce, are available in low-sodium varieties.
  • You can also make some of your own sauces (and skip the added salt).

13. Hot dogs and sausages

What Goes With Salty Baked Beans? The hot dog. Oh, and his cousin, Bratwurst. These grilled wieners usually contain sodium nitrate, which helps in preservation, but also means they’re quite high in sodium.

Your classic Frankfurt beef can contain around 497 mg of sodium, and a bratwurst can contain 634 mg.

Swap it

You probably won’t find many low-salt processed meats. Instead, try plant-based dogs, which tend to be lower in sodium. However, this is not a hard and fast rule. Double-check the label for the safest exchange.

14. Pork products

Sausage, bacon and ham: all pork products … and all salty as the sea. Many of these meats are cured, which essentially means adding salt to the meat to preserve it and improve the taste.

One sausage patty can contain around 285 mg of sodium, and just one slice of pork bacon contains 210 mg.

Swap it

Try to get most of your protein from other meats and vegetables that are low in sodium. Lean beef, chicken, lentils, and edamame are all high in protein. Just make sure you look for no-salt options to reduce sodium.

15. Bagels and other breads

This might be the most surprising item on the list. Bread doesn’t usually have a salty taste, but it’s one of the top 10 foods that people usually get a large chunk of sodium on every day.

What does salt do in bread? It helps control yeast fermentation, improves crust color, and adds flavor.

A normal slice of white bread can contain around 134 mg of sodium, depending on the brand. More of a bagel fan? A regular regular bagel will likely have around 443 mg of sodium.

Swap it

  • Although it may take some searching, some bread options are low in sodium. Check to see if any are available at your local store.
  • You could always go the homemade route and make your own delicious low-sodium bread.

Whole Grains Health

How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic



Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?

The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics

“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “

Indicates your baby is ready to wean the formula

Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “

A healthy solid food diet for a baby should include:

  • Fruit.
  • Grains.
  • Protein from meat, eggs, or boiled beans.
  • Vegetables.

“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”

Signs your baby is NOT ready to wean the formula

Your baby should continue feeding if:

  • You’re not gaining weight.
  • Were born prematurely.
  • Have not established a balanced solid diet.
  • You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)

Health conditions that affect how long babies drink formula

Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:

“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”

How to wean your baby off formula

If your baby likes the taste of cow’s milk:

  1. Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
  2. For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
  3. Stop giving milk as soon as you have drunk the milk without any problems.

If your baby prefers the taste of formula:

  1. Build the formula as usual. Do not add cow’s milk to the milk powder.
  2. Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
  3. Feed your baby the mixture.
  4. Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.

Bottle or cup?

Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”

Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”

Does my baby still need milk when he wakes up at night?

Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “

Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.

But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “

When to apply the brakes when stopping the formula

Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:

  • Dramatic change in her bowel movements.
  • Abundance.

If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.

Signs that your baby may not tolerate cow’s milk include:

  • Constipation.
  • Diarrhea.
  • Rash.
  • Vomit.

What is the best milk for a 1 year old?

Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.

Your doctor may recommend 2% milk instead if your baby:

  • Is difficult for her size.
  • Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
  • Is blocked.

Milk alternatives for toddlers

Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.

The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “

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Whole Grains Health

Meeting sleep recommendations can lead to smarter snacks



Photo credit: CC0 public domain

New studies show that missing more than 7 hours of sleep each night, which is recommended, may lower the chances of choosing a treat than those who meet the guidelines with their eyes closed.

Analysis of data from nearly 20,000 American adults showed a link between failure to follow sleepy diet recommendations and snack-related carbohydrates, added sugar, fats, and caffeine.

The preferred food category without meals has been set – salty snacks, sweets and soft drinks are the same for adults. Sleep Habits However, people who sleep less tend to eat more total snack calories in a single day.

The study also revealed what appears to be a popular American habit, a dinner that is no matter how much we sleep.

Christopher Taylor, professor of medical nutrition and lead study author at Ohio State University School of Health and Rehabilitation Sciences, said:

“Not only do we sleep when we stay up late, but we also have all of these obesity-related behaviors: lack of physical activity, prolonged screening times, a variety of foods that we consume as snacks, not meals. Whether or not you meet your sleep recommendations will have a huge impact. “

Recommended by the American Academy of Sleep Medicine and Sleep Study Group Adults should regularly sleep at least 7 hours a night to promote optimal health. Sleep Less There is an increased risk of many health problems, including weight gain, obesity, diabetes, high blood pressure, and heart disease, than recommended.

“We know sleep deprivation is broadly linked to obesity, but it’s all these little behaviors that determine how it happens,” says Taylor. I did.

The abstract of the study is in the Journal of the Academy of Nutrition and Nutrition The study will be presented in a poster session on October 18, 2021 Food Nutrition Conference & Expo.

The researchers analyzed data from 19,650 American adults, ages 20 to 60, who participated between 2007 and 2018. National Health and Nutrition Examination Survey.

This study collects 24-hour meals from each participant, details what and when all foods are consumed, and asks about the average hours of sleep on weekdays.

The Ohio State University team ranked participants on whether they met sleep recommendations based on whether they reported more than 7 hours or less than 7 hours of sleep per night. Using the USDA database, researchers estimated participants’ snack-related nutrient intake and classified all snacks into food groups. Three snack time frames were established for the analysis. It’s from 2:00 a.m. to 11:59 a.m., 5:59 p.m., and 6:00 p.m. to 1:59 p.m. in the evening.

According to statistical analysis, almost everyone (95.5%) eats at least one snack a day, and more than 50% of the snack calories of all participants are soda and energy drinks and chips, pretzels, cookies, and pastries. It was of two broad categories including.

Participants who did not meet sleep recommendations were more likely to eat morning treats, less likely to have afternoon treats, and have more calories than participants who slept more than 7 hours at night. I have eaten a lot of low-nutrient snacks.

Although many physiological factors are involved in the relationship between sleep and health, Taylor says that behavior modification, particularly avoiding the nose at night, not only helps adults adhere to sleep guidelines, but also improves their diet. Said it could help you.

“Following sleep recommendations helps to meet certain sleep needs that are relevant to our health, but it is also related to the fact that we are not doing anything that could harm our health. “Says registered nutritionist Taylor. “The longer you stay up, the more chances you have to eat. At night, these calories come from treats and sweets. Every time you make these decisions, you increase your risk of developing chronic diseases. Here are some calories and foods that are relevant and we don’t have whole grains, fruits, or vegetables.

“If you’re in bed trying to sleep, at least you won’t eat in the kitchen. So if you can go to bed yourself, that’s the starting point. ”

How to sleep well in 2021

For more informations:
E. Potosky et al., Differences in Snack Intake by Meet Sleep Recommendations, Journal of the Academy of Nutrition and Nutrition (2021). DOI: 10.1016 / j.jand.2021.06.145

Provided by
Ohio State University

Quote: Smarter snacks from on September 20, 2021 (September 20, 2021).

This document is subject to copyright. No part may be reproduced without written permission except in fair transaction for personal investigation or research. The content is provided for informational purposes only.

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Whole Grains Health

How to optimise healthy eating habits



“Good nutrition is essential for optimal health throughout our lives,” replies Maria van der Merwe, President of ADSA, The Association of Dietetics in South Africa.

“Meeting our changing nutritional needs from infancy to old age increases resilience, helps us control our weight, and prevents nutritional deficiencies and the development of a variety of chronic health conditions. Should we fall ill, a balanced diet can (also) contribute to our recovery. “

But isn’t good food expensive?

As many South Africans are feeling the economic impact of the pandemic, registered nutritionist Dr. Nazeeia sayed that healthy meals are still achievable on a tight budget. “If you focus on seasonal vegetables and fruits, whole grains like oats, and more plant-based protein sources like beans and lentils instead of meat, you will save money,” she advises.

What about nutritional supplements?

With vitamins and minerals flying off the shelves, Nazeeia says it is important to note that “There is no scientific evidence that any particular food, supplement, or diet can prevent COVID or other infections. It is best to stick to healthy eating guidelines and make sure your family enjoys a variety of foods every day.

How does home cooking help?

“When we cook from scratch at home, we can use unprocessed or minimally processed foods (foods in their natural state) as the basis of our meals … (These) foods are often nutritious and good sources of vitamins, minerals, and fiber,” comments Maria . “If we cook our meals ourselves, we can also determine how much fat, salt and sugar – if available – are added when preparing the meals.”

Nazeeia agrees, adding that home cooking is a way to especially involve children in conversations about where the food comes from. It also inspires us to try new recipes and cuisines, and lays the foundation for healthy habits that can last a lifetime.

So what are some tips for getting more preventative nutritional benefits on a tighter budget?

  • Focus on eating a variety of affordable foods so that you get a wider range of beneficial nutrients.
  • Prioritize unprocessed foods, including seasonal vegetables and fruits, whole grains, dried beans and lentils.
  • Eat fewer take-away meals, which are often high in salt and fat, and budget that budget on whole foods that you can prepare at home.
  • Replace sugary drinks like sodas, fruit juices, and energy drinks with plenty of clean, safe water – you’ll be amazed at how much you save!
  • Cut down on your meat consumption and instead focus on more plant-based diets. Inexpensive dried beans and lentils are a tasty substitute for meat dishes or can be added as an additional ingredient to lengthen your meat dishes.
  • When meat options get too expensive, switch to other cheaper animal protein sources like eggs, maas, and yogurt.
  • Plan your meals and grocery purchases in advance. Look out for specials and work with family, friends, and neighbors to shop in bulk together.
  • Grow your own products. Spinach, kale, and traditional vegetables like marog are just as easy to grow as onions, beans, beetroot, carrots, and tomatoes.

Information provided by ADSA. To find a registered dietitian near you, visit

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