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Whole Grain Benefits

8 Best Foods for Dieters to Eat Healthy

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It can be a little overwhelming when trying to start a healthy diet. There are so many dietary foods to choose from and the media offers different messages about which foods are always healthy. Fortunately, registered nutritionists are here to quickly break down the best diet foods for dieters looking to lead a healthy lifestyle. Additionally, here are some ideas on how to easily incorporate these foods into your diet without any hassle.

Here are eight of the best diet foods for a healthy body.

1. Nut

Nuts are often unpopular because of their fat content. But that makes them great! Nuts are high in polyunsaturated fats and monounsaturated fats and healthy fats called fiber. These nutrients help keep you feeling full after a meal and help keep your diet going longer.

Not only do nuts keep you full, but they also help improve your health. For example, one study found that nuts help improve blood sugar control, weight control, and heart health.

When consuming nuts, it should be noted that they are high in calories due to their high fat content. When consuming nuts, it is important to eat them in moderation. The American Heart Association recommends consuming about 4 servings of unsalted nuts per week. A serving of nuts is the equivalent of just a handful of whole nuts (1.5 ounces). If you want to use nut butter instead, one serving is 2 tablespoons.

2. Lean protein

You need to eat when you are dieting or trying to build muscle. Enough protein. This is the message that personal trainers, magazines, and nutritionists always hear, but what kind of food are they talking about?

If you want to increase your protein intake, your focus should be on a lean source of protein. These include chicken breasts and lean beef. Lean protein sauce excludes products like beef and pork that contain saturated fat (an unhealthy type of fat that you should try to reduce).

Not only does protein help build muscle, it is also difficult for our bodies to digest, so trying to do so will burn more calories. This is known as the “heat effect of food”. Our bodies have to work hard to digest lean protein so we have fewer calories than when we eat carbohydrates and fats.

3. fish

Fish like chicken breasts and lean beef are high protein foods that are generally low in fat. Certain fish, such as salmon, are high in fat but contain healthy fats that are similar to those found in nuts. Fish fat also supplies the body with other nutrients. Omega-3 fatty acid. These fatty acids can help reduce your risk of cardiovascular disease, glaucoma, and various psychiatric conditions such as depression and dementia.

Fish can also be an excellent source of protein for those with a plant-positive diet, in the Mediterranean or on a Pescetarian diet. The Food and Drug Administration (FDA) recommends that adults in the United States eat 2-3 servings of fish per week, with one serving approximately the size of the palm of your hand (4 ounces).

4. Whole grains

While we’ve discussed the fact that proteins give foods a much higher heat effect than carbohydrates and fats, it is still important to have healthy carbohydrates as part of the diet. To do this, dieters should focus on choosing whole grains.

Whole grains are more nutritious because they are less refined than their counterparts. Whole grains provide the body with fiber that will help you stay full longer and help you feel full. Fiber also helps lower cholesterol and prevent blood clots from forming.

Whole grains also help the body maintain stable blood sugar levels. This is important for all dietitians, but especially for people with prediabetes and diabetics. These foods also provide the body with a wide variety of vitamins and minerals such as iron, B vitamins, magnesium, zinc, copper, and antioxidants.

If you’re looking for a way to include whole grains in your diet, try adding oatmeal to your breakfast! If you’re bored with plain old oatmeal, try soaking a virtual granola overnight with a mix of oatmeal and your favorite toppings.

5. Legumes

As you may have heard of nuts, lean protein, and whole grains, the term “husk” may be a little more alien. Legumes are a category of vegetables and include products like green peas, beans, chickpeas, and lentils.

According to the American Diabetes Association, regular consumption of legumes can reduce the risk of type 2 diabetes and improve glycemic control in people who already have the disease. They have also been shown to improve heart health, and studies have shown that they can improve weight management, which is key to dieting.

Some legumes, such as chickpeas and beans, also serve as excellent sources of lean protein for those looking for a more plant-based, vegetarian, or vegan diet. .. Throw chickpeas or rinsed unsalted black beans on a bowl of lettuce or brown rice for protein and feeling full without ingesting animal-based foods.

6. berry

As mentioned earlier, fiber it is a very important nutrient for those who are on a diet. It helps improve blood sugar stability and heart health while maintaining postprandial satiety and satisfaction. Berries, like nuts and whole grains, are high in fiber. In addition, berries provide antioxidants to our body. This is a helpful substance. Prevents cell damage.

It’s best to consume antioxidants with whole foods rather than supplements. So add some berries on your day! If you’re still not sure, check out these benefits.

7. Dark leafy vegetables

Like other vitamins and minerals, dark leafy vegetables are another great source of fiber. For example, kale and spinach are high in vitamins A, E, C, and K. Other dark leafy vegetables like broccoli and mustard are high in many B vitamins.

Dark leafy vegetables are also high in antioxidants which, as mentioned above, help prevent cell damage. Antioxidants are known to help prevent osteoporosis and inflammatory diseases. These vegetables are low in calories and carbohydrates and are suitable for those who want to be lean.

Adding dark leafy vegetables to your diet is very easy! They are the perfect base for salads or you can use them to make sandwiches or wraps.

8. Greek yogurt

Greek yogurt contains twice as much protein as regular yogurt. This is very useful for those on a diet. In addition, Greek yogurt has fewer carbohydrates than regular yogurt. Greek yogurt also provides your body with probiotics that improve gut health and reduce gas.

When looking for Greek yogurt, choose one that is low in sugar to avoid unnecessary caloric intake. If possible, choose unsweetened yogurt and add toppings like berries and nuts to add flavor.

Finally

Trying to start a diet while maintaining a healthy lifestyle is not difficult to do. As we discussed, there are so many healthy foods that many of us already eat in our daily lives. If you have not yet eaten some of these foods, it is very easy to get started!

If you’re looking for something simpler, don’t be afraid to grab a handful of nuts as a snack or make oatmeal for your morning breakfast. These foods will help keep you full and provide your body with many of the nutrients it needs to keep your diet on track.

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Recommended picture credits: Louis Hansel via unsplash.com

Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News

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For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.

ANNOUNCEMENTS

  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, theatre@parkland.edu or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at TKleparski@parkland.edu or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.

STEVICK CENTER ACTIVITIES

Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.

Bingo:

  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.

Bridge:

  • Noon to 3 pm Thursdays.

Euchar:

Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.

HOT LUNCH PROGRAM

The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.

Sunday:

  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.

Tuesday:

  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.

Tuesday:

  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.

Tuesday:

  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.

Friday:

  • Chef’s choice — regional favorites will be served.

VOLUNTEER OPPORTUNITIES

If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at rsvpchampaign@gmail.com or 217-359-6500.

CURRENT NEEDS

Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at rsvpchampaign@gmail.com or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice

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By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?

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In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.

Summary

Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!

Summary

When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.

Summary

Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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