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Healthier Holiday Treats

11/12/2020

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Research has shown that, on average, adults gain 1 to 2 pounds between Thanksgiving and the start of the new year. No need to panic. Here are some tips on how to treat yourself while staying on track: 

  • Try fresh fruit (orange slices, strawberries, or bananas) dipped in melted dark chocolate and topped with chopped pistachios or peanuts. Fiber from the fruit, plus the fat and protein from nuts, will help prevent overeating and keep you full.
 
  • Make mini versions of cupcakes or slice brownies into small bite-sized squares for built-in portion control.
 
  • Choose pies made from pumpkin, sweet potatoes, squash, berries, or apples, which have fiber and disease-fighting nutrients. When possible, opt for open-faced versions. Since they are made with less crust, they are lower in saturated fat (the type linked to heart disease).
 
  • Substitute half of the cream cheese in cheesecake with 1% cottage cheese for less saturated fat and more protein - whip or blend the cottage cheese until smooth before adding it in.

REFERENCE
Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. 2017;2017:2085136. 


By Rosanne Walsh, MGH Dietetic Intern
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Simple Tips to Make Fresh Food Last Longer

4/24/2020

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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
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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
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3 Ways to Make Healthy Meals Using Long-lasting Ingredients

4/13/2020

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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


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Reducing Food Waste at Home

8/29/2019

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In the United States, we throw out a lot of food. It is estimated that:
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  • Over 20% of the food supply is wasted after it is purchased
  • On average, each person throws away one pound of food every day
  • The average family discards almost $1600 in produce annually

​Here are tips to reduce food waste so that your money goes further at the grocery store.

Plan meals ahead and shop with a list. When you only buy what you need, you are less likely to have leftover ingredients at the end of the week.

Utilize your freezer to store leftovers, meats, fruits, and vegetables

Adapt your favorite recipes to use up leftover produce by swapping in similar vegetables:
  • Green Vegetables: Zucchini, Broccoli, Green Beans, Brussel Sprouts, Asparagus 
  • Leafy Vegetables: Spinach, Kale, Collards, Chard, Cabbage
  • Sweet Vegetables: Corn, Red Pepper, Carrots, Peas
  • Creamy or Starchy Vegetables: Eggplant, Yams, Butternut Squash, Potatoes

References:
Buzby JC, Farah-Wells H, Hyman J. The Estimated Amount, Value, and Calories of Postharvest Food Losses at the Retail and Consumer Levels in the United States. United States Department of Agriculture Electronic Journal. 2014. 
Conrad Z, Niles MT, Neher DA, Roy ED, Tichenor NE, Jahns L. Relationship between food waste, diet quality, and environmental sustainability. Plos One. 2018;13(4). 
Venkat K. The Climate Change and Economic Impacts of Food Waste in the United States. Int J Food System Dynamics. 2011;2(4):231-446.
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A Season for Squash

11/5/2018

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With the return to cool temperatures, we also usher in a season of squash. Varieties include butternut, spaghetti, delicata, kabocha, and acorn.
 
These winter vegetables are a good source of vitamin A, which supports a healthy immune system and may help protect against cancer.
 
They also contain fiber and generally have fewer calories per cup compared to other types of carbohydrates.
 
Due to their tough exterior, squash can be intimidating to cook. But certain varieties (like spaghetti or acorn squash) are easy to prepare.  To roast them:
 

1. Cut the squash in half using a large sharp knife
2. Scoop out seeds and stringy flesh
3. Brush inside with olive oil and season with salt and pepper
4. Roast (flesh side down) in a 400° oven for 30 to 45 minutes (or until tender when pierced with a fork)
5. Shred the spaghetti squash with a fork or scoop out the acorn squash flesh using a spoon  
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Need inspiration?  Try this recipe. 

​REFERENCES

Nosowitz, D. The Modern Famer Guide to Winter Squash Varieties. Modern Farmer, 2017. Accessed September 2018.
Vitamin A: Fact Sheet for Health Professionals. NIH: Office of Dietary Supplements, Updated 2018. Accessed September 2018.
Winter Squash. Harvard T.H. Chan School of Public Health: The Nutrition Source. Accessed September 2018.
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SUPPORTIVE SEASONAL COOKOUTS

7/13/2018

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You can encourage healthy habits and still enjoy summer cookouts with family and friends with these tips:

Grilled Vegetables
  • Take advantage of the variety of vegetables starting in June (like peppers and onions). Grilling is a simple way to prepare them.
  • Check out this resource on seasonal produce and use this recipe for grilled vegetables all summer long.

Homemade Meals
  • Instead of buying potato or pasta salad, find a simple recipe to make at home. Use yogurt instead of mayo for a lighter version.
  • Try this option featuring Greek yogurt and sweet potatoes

Stay Hydrated
  • Sometimes thirst can be mistaken for hunger. It can also make you feel tired. Keep a reusable water bottle in your car, backpack, or purse to avoid feeling sluggish from dehydration.

Get Up and Move!
  • After a cookout, go for a walk, swim, or play a pick-up game. Aim for 20 to 30 minutes of activity a day as an initial goal.

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Plant-Powered Diets

6/1/2018

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Plant-based diets are becoming increasingly popular—and for good reason. 
They can help lower blood pressure, reduce risk of diabetes, and lower risk of early death. People who follow plant-based diets also tend to weigh less, despite consuming similar calories compared to meat-eaters.


The type of plant-based diet you follow matters though.

To see health benefits, include a variety of protective foods like whole grains, fruits, vegetables, beans, nuts, and seeds.
​
Looking to increase your plant intake?  Here are some ideas to get you started (click on the links below):


For the CARNIVORE: mushroom meatloaf
For the CARB lover: broccoli cauliflower parmesan pasta
For the TOFU-neophyte: peanut tofu
For the ON-THE-FLY meal-planner: 5 plant-powered meals

REFERENCES
Ambika, S. et al., Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology, 2017. 70(4): 411.
Derbyshire, E.,
Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Front Nutr, 2016. 3:55.
McEvoy, CT., Temple, N. and JV Woodside, Vegetarian Diets, Low-meat Diets and Health: A Review. Public Health Nutr, 2012. 15(12): 2287-94.
Rizzo, N., Jaceldo-Siegl, K., Sabate, J. and G. Fraser,
Nutrient Profiles of Vegetarian and Non Vegetarian Dietary Patterns. J Acad Nutr Diet, 2013. 113(12): 1610-1619.  

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