Wellness at MGH - Eat Well Blog

Tapping Into Tofu

9/25/2020

With several new meat alternatives coming to market in recent years, tofu has taken a backseat. However, tofu remains a good source of protein and, unlike more processed meatless products, it typically contains few additives and is low in sodium.

Tofu also contains more isoflavones, plant compounds with potentially protective properties. Research shows eating tofu may lower the risk of heart disease and could help protect against breast cancer.

The amount shown to be beneficial ranges from eating it at least once a week to consuming a serving (1/5 of a block of tofu) at least 3 to 4 times per week.

Not sure how to incorporate tofu into your diet?

Try marinating and baking it – then add it to sandwiches and salads (try this recipe)
Use firm or extra-firm tofu as your protein for a stir-fry
Blend silken tofu into soups or smoothies

REFERENCES:
Bhagwhat S, Haytowitz DB, and JM Holden. USDA database for the isoflavone content of selected foods: release 2.0. USDA Nutrient Database Laboratory Beltsville Human Nutrition Research Center. 2008; 1-69.
Ma L. et al. Isoflavone intake and the risk of coronary heart disease in US men and women: results from 3 prospective cohort studies. Circulation. 2020; 141(14):1127-1137.
Messina V. Tofu’s many faces. Today’s Dietitian. 2015;17(4):22-26.
Nechuta SJ. et al. Soy food intake after diagnosis of breast cancer and survival: an in-depth analysis of combined evidence from cohort studies of US and Chinese women. The American Journal of Clinical Nutrition. 2012; 96(4):123-132.
Wu AH, Lee E, and C Vigen. Soy isoflavones and breast cancer. American Society of Clinical Oncology Education Book. 2013; 13: 102-106.

By Meredith Berman, MGH Dietetic Intern

In Matters of Health Does Dairy Really Need to Be Avoided?

8/28/2020

It can be hard these days to sort diet facts from fiction. One food group that tends to be portrayed negatively in the media is dairy. Does it actually promote significant health risks?

Here's What the Research Shows:

Weight Control

Those who regularly consume dairy, particularly whole fat sources, may have a reduced risk of becoming overweight or obese. Consuming dairy has also been associated with lower waist circumference.

Disease Risk

Consuming at least two servings of dairy daily may reduce risk of hypertension and diabetes. Eating dairy has been associated with lower blood pressure, triglycerides, and blood sugar.

Nutrient Content

Dairy is a good source of both protein and calcium. Although whole dairy products contains saturated fat, more research is needed to better understand what role this type of fat might play when it comes to our health. It has been suggested that other nutrients in dairy may help moderate cardiac risk factors.

So if you like yogurt, cheese, and milk there is little evidence to support avoiding them to reduce major disease risks.

REFERENCES
Astrup, A. Yogurt and Dairy Product Consumption to Prevent Cardiometabolic Diseases: Epidemiologic and Experimental Studies. The American Journal of Clinical Nutrition. 2014; 99(5): 1235S-1242S.
Bhavadharini, B. et al. Association of Dairy Consumption with Metabolic Syndrome, Hypertension and Diabetes in 147, 812 Individuals from 21 Countries. British Medical Journal Open Diabetes and Research Care. 2020; 8:e00826.
Rautianinen, S. et al. Dairy Consumption in Association with Weight Change and Risk of Becoming Overweight or Obese in Middle-aged and Older Women: A Prospective Cohort Study. The American Journal of Clinical Nutrition. 2016; 103(4): 979-988.

By Lauren Sorel, MGH Dietetic Intern

How to Add Mindfulness to Your 'Work From Home' Routine

7/24/2020

Mindfulness is a commonly used term these days - it means having enhanced awareness of the present moment. It is associated with improved stress management and quality of life.

Mindful eating is mindfulness targeted at behaviors that promote eating with attention and awareness. Mindful eating is linked to a health body mass index (BMI) and can reduce distracted eating habits that lead to unnecessary food consumption.

As many people continue to work from home, incorporating mindfulness can help reduce anxiety around eating and support productivity.

Here are some tips to incorporate mindfulness into your work routine:

Set a schedule with time set aside for taking lunch and breaks
Eat meals away from your "desk" and free from your phone or computer
Slow down and savor each bite to help your brain recognize when you are full
Place a glass of water next to you while you work to help stay hydrated

Go for a 10 to 15 minute walk (or try a meditation) if you get restless

REFERENCES:
Durukan A and A Gul. Mindful Eating: Differences of Generations and Relationship of Mindful Eating with BMI. International Journal of Gastronomy and Food Science. 2019; 18: 100172.
Framson, C et al. Development and Validation of the Mindful Eating Questionnaire. Journal of the American Dietetic Association. 2010; 109(8): 1439-1444.
Fung TT, Long MW, Hung P, Cheung LW. An Expanded Model for Mindful Eating for Health Promotion and Sustainability: Issues and Challenges for Dietetics Practice. Journal of the Academy of Nutrition and Dietetics. 2016; 116(7): 1081-1086.
Mantzios, M and JC Wilson. Mindfulness, Eating Behaviours, and Obesity: A Review and Reflection on Current Findings. Current Obesity Reports. 2015; 4(1): 141-146.
Winkens, LH, et el. The Mindful Eating Behavior Scale: Development and Psychometric Properties in a Sample of Dutch Adults Aged 55 Years and Older. Journal of the Academy of Nutrition and Dietetics. 2018; 118(7):1277-1290.

By Cameron Allen McDonald, MGH Dietetic Intern

Hydrate Right This Summer

6/26/2020

Studies suggest that even mild dehydration - a water loss of 1 to 2% - may affect how well our brains function.* Dehydration can also cause cramping, especially for those participating in sports like tennis, soccer, and cycling.

For most of us, the best way to hydrate is with water. Eating regular meals also helps support hydration through the consumption of electrolytes like sodium, chloride, and potassium in our food.

That said, hydrating with drinks that contain electrolytes may be helpful for some people. For instance exercisers who experience heavy sweating, especially those participating in high intensity activities in hot weather, may benefit from a drink that include electrolytes.

Some people may be concerned about sports drinks that contain artificial coloring and added sugar. Luckily, you can also make a hydrating electrolyte drink from home - check out the recipe below.

Homemade Electrolyte Drink
provides 80 mg sodium and 60 mg potassium per cup

2 cups coconut water
2 cups filtered water
Juice from 1/2 a lemon
1/8 teaspoon salt

*A loss of 2% body weight is 3 pounds for a 150-pound person.

Please note:
If you are exercising for longer than an hour at a high intensity, you may benefit from commercial sports drinks - they contain a specialized ratio of electrolytes, plus added carbohydrates to help with proper fueling. Also, if you have a medical condition, like kidney disease or high blood pressure, talk to your doctor or dietitian before making any significant changes to your beverage intake.

REFERENCES:
Huang WC, Tung YT, Wu MS, et al. Low-Osmolality Carbohydrate–Electrolyte Solution Ingestion Avoid Fluid Loss and Oxidative Stress after Exhaustive Endurance Exercise. Antioxidants (Basel). 2020; 9(4):336.
Riebl SK and BM Dav. The Hydration Equation: Update on Water Balance and Cognitive Performance. The American College of Sports Medicine Health & Fitness Journal. 2013; 17(6): 21–28.
Sawka MN, Burke LM, and Eichner R, et al. American College of Sports Medicine Position Stand. Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise. 2007; 39(2):377-390

By Courtney Cayer, MGH Dietetic Intern

Resources to Feed You and Your Family

5/22/2020

Are you or someone you know struggling with having enough food to eat? In Eastern Massachusetts, 1 out of 11 of our community members is at risk for hunger. Hunger affects people from many different backgrounds, especially during a pandemic.

Need extra support? Here are some resources that can help:

The Greater Boston Food Bank

Search here for services offering food in your community.
They also support mobile markets providing fresh foods to community members in need - here are some locations.

Supplemental Nutrition Assistance Program (SNAP)

This service is available to both employed and unemployed people based on income limits. Once enrolled, an electronic card can be used like a bank card at most supermarkets, convenience stores, and farmers' markets.
Here's how to apply in Massachusetts.

COVID-19 Food Resources in Boston

Check out a map and list of resources here (including school meal programs, food pantries, and soup kitchens).

Need more help?

Call Project Bread's FoodSource hotline at 1-800-645-8333. They can help determine if you are eligible for SNAP and assist in finding other resources in your area. They have material available in 160 languages too.

REFERENCE
Ending Hunger. The Greater Boston Food Bank. Accessed May 2020.

By Alysia Vega, MGH Dietetic Intern

Spring Has Sprung: Grow Fresh Herbs Indoors

5/15/2020

Commonly used herbs, like sage, rosemary, and thyme, contain protective plant chemicals that may help fight chronic diseases, like heart disease and cancer. These compounds have been shown to attack inflammation and may inhibit the growth of cancer cells.

Aim to optimize the potential benefits of herbs by eating them regularly. One way to do this is to grow them at home.

Tips for starting an indoor garden:

Select a supportive pot: look for one that is 6 to 10 inches in diameter with holes in the bottom, which will allow water to drain out.
Use indoor potting soil (not garden soil).
Place them in a sunny spot (ideally one that gets at least 6 hours of sunlight daily).
Keep the temperature stable: 65 to 70 degrees is optimal.
Use those herbs frequently - regular harvesting helps promote growth.

Looking for starter plants? Check out your local home improvement or garden store online.

REFERENCES
Chohan, M, Naughton DP, Jones L, Opara El. An Investigation of the Relationship Between the Anti-inflammatory Activity, Polyphenolic Content, and Antioxidant Activities of Aooked and In Vitro Digested Culinary Herbs. Oxidative Medicine and Cellular Longevity. 2012;2012:627843.
Jiang, T. Health Benefits of Culinary Herbs and Spices. Journal of AOAC International. 2019; 102(2): 395-411.
MacCaskey M and B Marken. Gardening for Dummies. New York, NY: Wiley Publishing.2006.
Opara M and M Chohan.Culinary Herbs and Spices: their Bioactive Properties, the Contribution of Polyphenols and the Challenges in Deducing their True Health Benefits. International Journal of Molecular Sciences. 2014; 15(10): 19183-19202.
Tapsell, L et al. Health Benefits of Herbs and Spices: the Past, the Present, the Future. Medical Journal of Australia. 2006; 185(4): S1-S24.

By Kristin Otto, Dietetic Intern

Simple Tips to Make Fresh Food Last Longer

4/24/2020

Though there are no major shortages of food in this country, canned and frozen foods may be difficult to find due to consumer stockpiling. Fear not - fresh foods can also be frozen at home. Refer to our chart below to learn how to freeze them.

Plus Here's 4 Tips to Make Your Produce Last Longer:

Separate and layer heads of lettuce with paper towels - the towels will absorb excess moisture and help prevent premature spoilage

Give your berries a quick vinegar bath - mix 1 cup distilled white vinegar with 3 cups water in a bowl and soak the berries for a few minutes (this will kill mold spores, which can make fruit spoil quicker), then rinse and dry thoroughly

Wrap whole cucumbers, zucchini, and summer squash in plastic wrap - this minimizes moisture loss and helps keep them crisp

Try frozen grapes - if refrigerated grapes don't last as long as you'd like, throw them in the freezer for a sweet, refreshing snack that will keep for months

REFERENCES
Coronavirus Disease 2019 (COVID-19) Frequently Asked Questions. FDA. Accessed March 2020.
Demichele, K. How to Store Fruits and Vegetables. Cook's Illustrated. 2019. Accessed March 2020.
Refrigerator and Freezer Storage Chart. FDA. 2018. Accessed March 2020.
The Big Thaw - Safe Defrosting Methods for Consumers. USDA Food Safety and Inspection Service. 2013. Accessed March 2020.

By Kylie Sakaida, MS, RD, LDN

3 Ways to Make Healthy Meals Using Long-lasting Ingredients

4/13/2020

Avoid unnecessary trips to the grocery store by making use of long-lasting ingredients. To create a supportive meal, mix and match simple combinations of starch, produce, protein, and healthy fats (like olive oil and olives).

1. Utilize Tortillas to Make a Variety of Quesadillas and Tacos

PROTEIN OPTIONS: black, pinto, or garbanzo beans, frozen shrimp, or cheese
PRODUCE OPTIONS: frozen spinach, peppers, or broccoli and jarred salsa

Tip: frozen produce often has just as many - if not more - vitamins than fresh

2. Use Leftover Grains (Like Rice or Quinoa) for a Stir-fry

PROTEIN OPTIONS: tofu or eggs
PRODUCE OPTIONS: frozen broccoli, peas, or peppers and canned vegetables like baby corn or mushrooms

3. Get Creative with Pasta

PROTEIN OPTIONS: white beans, chickpeas, anchovies, or tuna
PRODUCE OPTIONS: garlic and onions, canned tomatoes (or tomato paste), dried mushrooms and herbs (like basil, oregano, or thyme), jarred roasted red peppers, sun-dried tomatoes, and frozen broccoli or spinach

Tip: try this pasta with chickpeas recipe, which utilizes only pantry ingredients

By Kylie Sakaida, MS, RD, LDN

Keep Supportive Staples on Hand for Your Health

4/3/2020

Getting enough vitamin A, C, and E is important for maintaining a healthy immune system. Most of us don't need supplements to do this. In fact, you can support your immune system even while minimizing grocery store trips.

Here's how to stock your kitchen with healthy foods that have low perishability:

Broccoli, spinach, and peppers are vitamin C-packed veggies that hold up well to freezing - add them to eggs, pasta, and soup.

Citrus fruits also contain vitamin C - toss 1/2 cup canned pineapple over cottage cheese, yogurt, or even oatmeal and get about 10% of your daily requirements of the nutrient. Better yet, canned mandarins offer roughly 40% per serving.

Nuts and seeds have a long shelf life and are excellent sources of vitamin E - they'll last even longer if you store them in the fridge or freezer.

Don't forget vitamin A - stock up on canned salmon and dried fruits like mango or apricots.

Spice up your pantry with paprika or red pepper (like cayenne) for a vitamin A kick - 1 teaspoon provides 5% of your daily value.

REFERENCES:
Labeling Daily Values. NIH Dietary Supplement Label Database. Accessed April 2020.
USDA Nutrient Database Laboratory. Accessed April 2020.
Vitamin A. NIH: Office of Dietary Supplements. Last updated February 14 2020. Accessed March 2020.
Vitamin C. NIH: Office of Dietary Supplements. Last updated February 27 2020. Accessed March 2020.
Vitamin E. NIH: Office of Dietary Supplements. Last updated February 28 2020. Accessed March 2020.

By Kristine Miklos, MS, RD, LDN

Waste Not When It Comes to Veggies

3/5/2020

Approximately one-third of the world’s food supply is lost or wasted every year. Fruits and vegetables have the highest waste of any food, so we’ve gathered a few tips to help pack produce onto your plate and divert it from the dumpster.

Root Vegetables: Get Soup Savvy
Blending root vegetables is a quick, easy way to savor the flavors of the season. (They are easily frozen this way too.)

Try this Roasted Carrot Soup. Substituting traditionally-used heavy cream with Greek yogurt maintains creaminess and adds protein.

Leafy Greens: Wilted? That Works!
Sauteing leafy greens is a useful cooking strategy when their crispness begins to decline.

This Swiss Chard Frittata incorporates leaves and colorful stems, meaning none of the plant ends up in the trash.

Cauliflower: Go Halfsies with Grains
Cauliflower’s chameleon-like flavor makes it one of the most versatile vegetables out there.

Try a 50:50 ratio of rice to riced cauliflower, like with these Cauliflower Stuffed Peppers.

REFERENCE:
FAO. Cutting Food Waste to Feed the World. 2011. Last accessed 2020.