Wellness at MGH
  • Home
  • Meet Our Experts
  • Nutrition
    • Eat Well Blog
    • Recipes
    • Choose Well, Eat Well
  • Fitness
  • Mind Body
  • Results
  • Contact

Should Your Summer Salads Be Organic?

5/31/2019

 
With the assortment of health labels on our foods today, it is a confusing time for consumers. A common question: does organic matter?
​
​
Organic produce tests lower in pesticides, but research is mixed on whether it contains more nutrients.

The Environmental Working Group (EWG) releases a list of foods each year with the least and most pesticide residues (called the Clean Fifteen and Dirty Dozen, respectively). If you’d like to make a change, choosing organic produce from the Dirty Dozen list is the best bang for your buck.

​

The Dirty Dozen 

Picture
Picture

The Clean Fifteen 

Picture
Picture
Photo credit: ewg.org

​Regardless, research shows eating enough fruits and vegetables may help lower risk of premature death from chronic illnesses, like heart disease. While it is recommended to eat 4 to 5 cups of fruits and vegetables each day, only about 10% of us get that much.

So if organic isn’t in the budget, don’t fret.  A non-organic apple is better than no apple at all. 

 
References:
Brantsæter A et al. Organic food in the diet: exposure and health implications. Annual Review of Public Health. 2017; 38: 295-313.
Lee-Kwan S, Moore L, Blanck H, Harris D, and D Galuska. Disparities in state-specific adult fruit and vegetable consumption — United States, 2015. MMWR Morb Mortal Wkly Rep (CDC). 2017; 66:1241–1247.
Slavin J and B Lloyd. Health benefits of fruits and vegetables. Adv Nutr. 2012; 3(4): 506–516.


* A small amount of sweet corn and papaya in the United States is produced from genetically modified seeds. Organic versions cannot be genetically modified.

Building a Balanced Breakfast Smoothie

5/6/2019

1 Comment

 
Picture
Incorporating vegetables into breakfast is not always easy, but smoothies can help kick start your day with powerhouse nutrients in a travel-friendly format.

Blended food can feel less filling, but incorporating protein, fat, and fiber into your smoothies increases fullness by slowing down digestion and adding volume.

Other strategies for promoting satiety include sipping slowly and chewing a handful of nuts (instead of adding protein and fat to your smoothie).


MAKE A BALANCED BREAKFAST BY USING THIS CHART

Here are two smoothie ideas to get you started:

1 cup frozen mixed berries + 1 cup cauliflower + ½ cup unsweetened almond milk + ½ cup plain Greek yogurt + 1 tablespoon peanut butter + 1 teaspoon cinnamon
OR
½ cup blueberries + ½ banana + 1 cup spinach + ½ cup milk + 1 teaspoon grated ginger with small handful of almonds on the side (about ¼ cup)

 
References:
Dhillon, J et al. The effects of increased protein intake on fullness: a meta-analysis and its limitations. J Acad Nutr Diet; 2016. 116(6): 968-983
Rogers, PJ and R Shahrokni. A comparison of the satiety effects of a fruit smoothie, its fresh fruit equivalent and other drinks. Nutrients; 2018. 10(4):431.
Slavin, JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc; 2008. 108(10): 1716-3.


1 Comment
    Picture

    TOPICS

    All
    Cooking
    Diets
    Eat More Plants
    Hydration
    Probiotics
    Protein
    Supplements
    Vegetables

    Archives

    December 2022
    November 2022
    October 2022
    August 2022
    July 2022
    June 2022
    May 2022
    March 2022
    February 2022
    December 2021
    November 2021
    October 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    December 2018
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • Meet Our Experts
  • Nutrition
    • Eat Well Blog
    • Recipes
    • Choose Well, Eat Well
  • Fitness
  • Mind Body
  • Results
  • Contact