 With cold and flu season in full swing, it is important to incorporate foods with nutrients that may provide benefits for immune support. The foods listed below are important year-round and are especially timely during the winter months.
CITRUS FRUITS Fruits such as oranges, grapefruits, lemons, and limes contain vitamin C and flavonoids. Both of these protective plant components target compounds in the body called free-radicals, which can damage our cells and make us more susceptible to viral infections such as the flu or COVID-19. Citrus fruits reach their peak season during the fall and winter months, making them a great option during cold and flu season. Try this recipe: Citrus Salad GARLIC Garlic contains alliin, which forms compounds in the body that can protect against free radical damage. Due to this, garlic is currently being studied for its potential to protect against viral infections. Though research is not yet conclusive, garlic is a flavorful addition to soups, stews, and other warm dishes during the winter months. Pro tip: crush or chop garlic instead of adding it whole when cooking. This may help generate some of the protective components found in garlic. (Eating garlic raw is another option.) Try this recipe: Garlic Mushroom Stir Fry MUSHROOMS Mushrooms contain selenium, which plays a key role in the body’s response to infection. One serving of mushrooms (½ cup cooked) provides over 10% of the recommended daily intake of the mineral. Research suggests that getting enough selenium can help fight viruses from replicating in the body. Try this recipe: Stuffed Mushrooms REFERENCES: Barchielli G, Capperucci A, Tanini D. The role of selenium in pathologies: an updated review. Antioxidants. 2022;11(2):251. Damle VG, Wu K, Arouri DJ, Schirhagl R. Detecting free radicals post viral infections. Free Radical Biology and Medicine. 2022;191:8-23. Garlic and Organosulfur Compounds. Linus Pauling Institute. Updated September 2016. Accessed October 2024. Guillin OM, Vindry C, Ohlmann T, Chavatte L. Selenium, selenoproteins and viral infection. Nutrients. 2019;11(9). Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. The Cochrane Database of Systematic Reviews. 2013;2013(1):CD000980. Liu W, Zheng W, Cheng L, et al. Citrus fruits are rich in flavonoids for immunoregulation and potential targeting ACE2. Nat Prod Bioprospect. 2022;12(1):4. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews. 2010;4(8):118. Mitra S, Paul S, Roy S, et al. Exploring the immune-boosting functions of vitamins and minerals as nutritional food bioactive compounds: a comprehensive review. Molecules. 2022;27(2). Mushrooms, White, Stir-fried. U.S. Department of Agriculture: FoodData Central. Accessed October 2024. Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. Journal of Nutritional Science. 2016;5:e47. Rouf R, Uddin SJ, Sarker DK, et al. Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends Food Sci Technol. 2020;104. Vishwakarma S, Panigrahi C, Barua S, Sahoo M, Mandliya S. Food nutrients as inherent sources of immunomodulation during COVID-19 pandemic. Lebensm Wiss Technol. 2022;158:113154. By Eva Pellerin, MS MGH Dietetic Intern
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 Fall is finally here, and so is pumpkin season! From pumpkin-spiced lattes to pumpkin pie, this ingredient finds its way into many of our favorite foods.
Not only is pumpkin delicious and versatile, but it also provides various health benefits. This winter squash supports vision, boosts immune function, and promotes healthy digestion. Pumpkin is a great source of both vitamin A and fiber. Vitamin A is a fat-soluble vitamin that plays an important role supporting eye health and immune function. Fiber is a type of carbohydrate found in plant sources that helps you feel full, improves digestion, and maintains blood sugar levels. Even adding a small amount of pumpkin can offer benefits. ¼ cup of canned pumpkin puree provides over half of your recommended daily goal of vitamin A plus 2 grams of fiber. There are many ways to incorporate pumpkin into your diet. Try some of these creative recipes to add sweetness to your meals and boost your vitamin A and fiber intake. REFERENCES: Calcium I of M (US) C to RDRI for VD and, Ross AC, Taylor CL, Yaktine AL, Valle HBD. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. 2011. Accessed September 20, 2024. FoodData Central. Accessed September 20, 2024. Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, Dumitrescu DE, Roșca AC, Drăgănescu D, Negrei C. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022; 14(13):2641. Office of Dietary Supplements - Vitamin A and Carotenoids. Accessed September 20, 2024. By Peyton Walker, MS MGH Dietetic Intern  Research has shown that plant-based diets can help reduce the risk of diseases such as diabetes and heart disease. A plant-based diet does not mean you have to be vegetarian or vegan. It means choosing more fruits, vegetables, grains, nuts, seeds and beans in your diet instead of foods from animals (like red meat and poultry).
Plants contain fiber (fruits and vegetables), healthy fats (avocados, nuts and seeds), proteins and carbohydrates (beans, lentils, quinoa, tofu, chickpeas, veggie burgers, nuts and seeds) which can help manage blood sugar, cholesterol, blood pressure and weight. Studies have also shown that consuming more plant than animal proteins is beneficial for the environment. Raising animals for food typically requires more land, water and fuel to produce the amount of meat expected from the population. This usage contributes to the emission of greenhouse gasses (e.g. methane from cow manure) and this negatively affects the climate by raising the temperature of the earth. What can you do to help the environment and your health? Incorporate more plants into your diet. Cut down on your portion of meat and add more produce to your meals. Here are some tips to get started: START WITH A PLANT-BASED BREAKFAST:
REDUCE THE MEAT IN CLASSIC DISHES:
Tip: frozen vegetables (and fruit) contain just as many vitamins and minerals as fresh ones. Also, frozen can often be less expensive than fresh produce. USE MEALS THAT NATURALLY FEATURE BEANS:
REFERENCES: Bačėninaitė D, Džermeikaitė K, Antanaitis R. Global warming and dairy cattle: how to control and reduce methane emission. Animals (Basel). 2022;12(19):2687. Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015; 63(3):957-62. Jain R, Goomer S. Nutritional and health benefits of plant proteins: a review. Plant Archives. 2020; 20:160-162. Kahleova, H, Fleeman, R, Hiozkova, A et al. A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein. Nutr Diabetes. 2018; 8(1): 58. Sabaté J, Sranacharoenpong K, Harwatt H, Wien M, Soret S. The environmental cost of protein food choices. Public Health Nutrition. 2015;18(11):2067-2073. Stehfest, E, Bouwman, L, van Vuuren, DP et al. Climate benefits of changing diet. Climatic Change. 2009; 95: 83–102. By Celine Delaronde, MS MGH Dietetic Intern  Eating regularly throughout the day is good for maintaining energy and managing hunger. It also can help curb the end-of-day hunger and reduce overeating at night. Snacking can help with this, but it can be challenging to know what options might be most supportive. Including protein with your snacks can promote fullness, slow down digestion and provide a steady source of energy. Additionally, having a good source of fiber in your snacks will help too.
Below is a list of refrigerated and shelf stable snacks that can be kept with you during the day. If you get hungry between meals, consider trying the following options: Snacks to keep cool:
Snacks safe at room temperature:
Note: brand names are for educational purposes only - their mention is not an endorsement. REFERENCES: Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021;50(2):280-287. Gwin JA, Leidy HJ. Breakfast Consumption Augments Appetite, Eating Behavior, and Exploratory Markers of Sleep Quality Compared with Skipping Breakfast in Healthy Young Adults. Curr Dev Nutr. 2018;2(11): nzy074. Lodi A, Karsten B, Bosco G, Gómez-López M, Brandão PP, Bianco A, Paoli A. The Effects of Different High-Protein Low-Carbohydrates Proprietary Foods on Blood Sugar in Healthy Subjects. J Med Food. 2016; 19(11):1085-1095. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. Sharafi M, Alamdari N, Wilson M, Leidy HJ, Glynn EL. Effect of a High-Protein, High-Fiber Beverage Preload on Subjective Appetite Ratings and Subsequent Ad Libitum Energy Intake in Overweight Men and Women: A Randomized, Double-Blind Placebo-Controlled, Crossover Study. Curr Dev Nutr. 2018;23(6): nzy022. By Celine Delaronde, MS MGH Dietetic Intern  With summer approaching you might be thinking more about your hydration, but do you need a special hydration product?
The short answer – it depends. What are hydration products? Hydration products are often found in powder forms and contain electrolytes. Electrolytes, like sodium, potassium, and chloride, are lost in sweat. Electrolytes help control muscle function, hydrate, and balance your blood. Electrolyte losses vary by person. Who should use hydration products? People who exercise, sweat excessively, or have digestive problems like diarrhea or vomiting may benefit. Research suggests that for every 1 hour of moderate to intense exercise (brisk walking, biking, running, or high-intensity interval training), two cups (or 16 ounces) of fluid, 300 to 600 mg sodium, and some carbohydrates should be consumed to assist with rehydration. Carbohydrates can help with electrolyte absorption. What’s the difference? We reviewed some popular brands:
Final answer? Certain products may aid in rehydration after intense exercise, periods of excessive sweating, or fluid lost through vomiting and diarrhea. For most people who exercise less than 1 hour, and are not excessively sweating or having digestive issues, plain water and food is usually enough to support hydration. If you are wondering if you may benefit from regularly consuming these products talk with your doctor or dietitian. REFERENCES: Aghsaeifard Z, Heidari G, Alizadeh R. Understanding the use of oral rehydration therapy: A narrative review from clinical practice to main recommendations. Health Sci Rep. 2022;5(5):e827 Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1): 38. McDermott BP, Anderson SA, Armstrong LE, et al. National Athletic Trainers' Association Position Statement: Fluid Replacement for the Physically Active. J Athl Train. 2017;52(9):877-895. Sawka MN, Burke LM, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. ?June 2022 Parrish By Emily Kolasheski MGH Dietetic Intern  Budget friendly healthy eating can seem like an impossible task, especially with rising food costs. Here are some tips on achieving healthy eating without breaking the bank.
BEFORE SHOPPING
DURING SHOPPING
Make sure to check the size of the whole package to determine if you can use it before it may spoil. Purchasing by unit price can often lead to purchasing a larger amount of an item, so ask yourself: “Can I use this before the expiration date?”
This is an app from the United States Department of Agriculture designed to assist in making affordable healthy choices and offers ways to prepare budget friendly foods. Can't get the app? Check out their website for tips instead. REFERENCES 6 Tips for Eating Healthy on a Budget. Centers for Disease Control and Prevention. Published December 2021. Accessed October 2024. Academy of Nutrition and Dietetics Offers Tips for Healthful Eating as Consumer Food Spending Increases. Eat Right PRO: Academy of Nutrition and Dietetics. Published November 2023. Accessed March 2024. Arky, J. How Much Cheaper Are Store-Brand Groceries Than Name Brands? Nasdaq.com. Published 2022. Accessed March 2024. Cox J. Shop Healthy on a Budget. Academy of Nutrition and Dietetics. Published March 2022. Accessed March 2024. Smart Shopping | SNAP-Ed. New York State Office of Temporary and Disability Assistance. Published June 2015. Accessed March 2024. By Halle Derouin, MS MGH Dietetic Intern  Most people benefit from eating one to four hours before a workout. This can depend on how your body reacts to eating before exercise and also on how long you plan to workout. Read on to learn more about how to fuel your body before workouts.
CARBOHYDRATES Carbohydrates are our body’s preferred source of quick energy. They help to fuel workouts. If workouts are lengthy or intense, eating carbohydrate beforehand is particularly helpful. Examples of carbohydrates: fruit, yogurt, oatmeal, pasta, bread PROTEIN Eating protein with a carbohydrate source before exercise will slow digestion of the food and allow for a steady release of energy for the body. Additionally, providing the body with protein pre-workout may reduce muscle breakdown. Examples of protein: yogurt, chicken, eggs, tofu, nuts and nut butter, seeds and seed butter Both the intensity and duration of exercise can impact the type of fuel you may need. In particular, longer and more strenuous workouts benefit from including carbohydrates. Here are some examples depending on your current workout routine: Suggestions for workouts less than 90 minutes: Low to moderate intensity (meaning you can carry on a conversation during the activity):
High intensity (meaning you can only carry on very brief conversations or cannot talk at all during the activity):
Suggestions for workouts more than 90 minutes: Low to moderate intensity:
High intensity:
Please note eating higher fiber foods (like nuts and beans) closer to the time of exercise may cause digestive upset for some people. REFERENCES: Eating and Exercise: 5 Tips to Maximize Your Workouts. Mayo Clinic. December 2023. Accessed February 2023. Ormsbee M, Bach C, Baur D. (2014). Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients. 2014; 6(5): 1782–1808. Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020;12(11):3473. By Celine Delaronde, MS MGH Dietetic Intern  Following a healthy diet can be challenging, especially during holidays. We often focus on what to eat or how much we should have. These concerns can increase stress and discourage sustainable habits. This can be distressing with frequent holiday gatherings where we have less control over what is offered. Instead of over-restricting, eating mindfully can help us enjoy the food we love and has been shown to reduce stress and emotional eating. What is Mindful Eating? The definition of mindfulness is “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.” Mindful eating is one way to practice mindfulness. It helps us to appreciate food and can enrich our eating experience. Eating mindfully is associated with decreased distractions and increased awareness of the flavor of food. 5 Tips to Practice Mindful Eating this Season:
REFERENCES: Bennett BL, Latner JD. Mindful Eating, Intuitive Eating, and the Loss of Control Over Eating. Eating Behaviors. 2022; 47:101680. Garrett E, Licata A, Hoffman J. Mindful Eating and Perceived Stress in College Students. Journal of the Academy of Nutrition and Dietetics. 2021;121(9): A94. Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of your Body and Mind to Face Stress, Pain, and Illness. Revised and updated edition. New York: Bantam Books; 2013. Khan Z, Zadeh ZF. Mindful Eating and it's Relationship with Mental Well-being. Procedia - Social and Behavioral Sciences. 2014;159:69-73. Morillo-Sarto H, López-del-Hoyo Y, Pérez-Aranda A, et al. ‘Mindful eating’ for Reducing Emotional Eating in Patients with Overweight or Obesity in Primary Care Settings: A Randomized Controlled Trial. European Eating Disorders Review. 2023;31(2):303-319. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. Aug 2017;30(3):171-174. By Yu-Hsiang Chiu, MS MGH Dietetic Intern  According to the CDC, only 10% of adults in the US are consuming adequate vegetables and only 12% are consuming adequate fruits. Shopping at a farmers market is a great way to get fresh tasting produce and mix up your fruit and vegetable routine.
Why Eat Seasonally? One of the best things about getting produce from the farmers market is the great taste. There is nothing like the taste of a crisp apple in the fall. Beyond the flavor, shopping at a farmers market is a great way to engage with your community and try new foods. Research shows affordability of fruits and vegetables can be a barrier to eating them regularly. If you are worried about the cost of foods at a farmers market, remember that you can use SNAP benefits there. The Healthy Incentives Program (HIP) even gives you cash back on your EBT card if you purchase produce. You may also be eligible for the farmers market coupon program in Boston. What is in Season in New England During Early Fall?
There are many health benefits of consuming fruits and vegetables. They are loaded with vitamins, minerals, and other antioxidants. For example, pumpkins contain vitamin C, copper, fiber, and beta-carotene. Beta-carotene is part of the carotenoid family, a group of antioxidants that may offer protection for your heart. Pumpkins can be delicious in both sweet and savory recipes. Try a savory pumpkin stuffed with your favorite vegetables, rice, and cheese if you want something hearty and savory. Follow along with this recipe here. REFERENCES: Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. Morbidity and Mortality Weekly Report. 2022; 71:1–9. Miller V, Yusuf S, Chow CK, Mente A. et al. Availability, Affordability, and Consumption of Fruits and Vegetables in 18 Countries Across Income Levels: Findings from the Prospective Urban Rural Epidemiology (PURE) Study. Lancet Glob Health. 2016; 4(10): e695-703. Xavier AA, Pérez-Gálvez A. Carotenoids as a Source of Antioxidants in the Diet. Subcell Biochem. 2016; 79:359-75. By Abigail Harrison, MS MGH Dietetic Intern  Magnesium, the fourth most abundant mineral in the body, can be found naturally in foods and is crucial to a variety of bodily functions.
Why is magnesium important? The mineral plays a key role in bone mineralization and vitamin D synthesis, making adequate amounts of magnesium vital to building and maintaining healthy bones. It is also involved in energy production and regulation of blood sugar. Lastly, magnesium is critical to muscle and nerve function, acting as an electric conductor to contract muscles and help keep the heart beating steadily. What happens if you don't get enough? Magnesium deficiency can result if your diet is too low in magnesium-rich foods. Other factors that influence magnesium intake include how food is grown and processed. Digestive disorders and chronic diseases, like diabetes, can also increase deficiency risk. Early signs of deficiency can include fatigue, loss of appetite, muscle spasms, nausea, and weakness. If the deficiency is left untreated, more severe symptoms, like abnormal heart rhythms and seizures, can occur. Here are some tips to boost your intake: Magnesium is found in a wide variety of plants. To increase your intake, aim to include a handful (about ¼ cup) of nuts or seeds per day. Switching from refined grains (like pasta) to whole grains (like quinoa) helps too. Try to eat leafy greens as often as you can and consider adding beans to salads. Some of our favorite magnesium-containing foods are:
RESOURCES: 25 Magnesium-Rich Foods You Should Be Eating. Cleveland Clinic. Published March 2023. Accessed June 2023. Magnesium. The Nutrition Source: Harvard T.H. Chan School of Public Health. Last Reviewed March 2023. Accessed June 2023. Magnesium: Fact Sheet for Health Professionals. National Institutes of Health: Office of Dietary Supplements. Last Updated June 2022. Accessed June 2023. Razzaque MS. Magnesium: Are We Consuming Enough?. Nutrients. 2018;10(12):1863. Signs You May Have a Magnesium Deficiency Cleveland Clinic. Published October 2022. Accessed June 2023. Volpe SL. Magnesium in Disease Prevention and Overall Health. Advances in Nutrition. 2013;4(3):378S-83S. By Isabel Balady MGH Dietetic Intern |
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