Category: Cooking - Wellness at MGH

Healthy Eating with Kids

4/20/2023

Have you been struggling with eating healthier while also balancing family dynamics? Are you wondering how you can have both healthy meals and happy kids? Try these tips!

INVOLVE KIDS IN MEAL PREP
They can help you prepare by:

Washing produce
Stirring and mixing
Using child-safe knives to help chop
Adding a garnish on top of the plate

Involving your kids in cooking is a great way for them to start learning about food and healthy eating. Research even suggests cooking with kids may increase their preference for vegetables.

LET THEM PICK OUT FOOD
Have them:

Choose a vegetable for dinner
Pick out healthy snacks to have in the house
Select new foods in the grocery store they have never tried
Choose theme nights, try: taco night, rainbow night (providing one food from each color), make a picnic (you can even do this indoors)

Use this as an opportunity to teach your kids about healthy eating with family activities.

CONSULT A FAMILY-FRIENDLY COOKBOOK OR TRY ONE OF THESE HEALTHY RECIPES:

Sometimes complicated meals can feel overwhelming for kids, stick to the basics and work from there.

REFERENCES:
American Heart Association editorial staff. When Kids Help Cook, Healthy Family Meals Are Easier. American Heart Association. Updated August 23, 2019. Accessed April 2023.
Asigbee F, Davis J, Markowitz A, et al. The Association Between Child Cooking Involvement in Food Preparation and Fruit and Vegetable Intake in a Hispanic Youth Population. Current Developments in Nutrition. 2020; 4(4).
Spill M, Callahan E, Johns K, et al. Repeated Exposure to Foods and Early Food Acceptance: A Systematic Review. USDA Nutrition Evidence Systematic Review. 2019.

By Maria Cherry, MGH Dietetic Intern

Meal Planning for Your Health

10/13/2022

Meal planning is a useful tool to have in your healthy lifestyle toolbox. It consists of writing down meal options to assist in grocery shopping and weekly food preparation.

Meal planning can help increase the consumption of fruits and vegetables in our diets and reduce intake of added sugar, saturated fat, and sodium.

How to Start Meal Planning:

Choose a guide to help organize your meals

Create your own or find a meal planning template online.

Need help? Try this one to help plan weekly meals (this one focuses on planning dinner).

Check your fridge, freezer, and pantry for items to incorporate in your weekly plan

Look in your fridge for perishable foods that you need to use up.
Consider frozen items (like frozen chicken breast) and canned items (like beans).

Get inspired and make a menu

Use online sources to help create a menu you'll look forward to - check out this registered dietitian resource for recipe ideas (this one is also great for families).
Think about what you can prepare ahead of time or use as leftovers for the next meal. Ideas include:

Overnight oats with nuts and berries
Grain bowl using dinner leftovers (click here for suggestions)
Turkey and cheese sandwich on whole grain bread with a piece of fruit (click here for more sandwich ideas)

Feeling overwhelmed? Start by selecting a protein (like peanut butter, eggs, beans, or chicken); grain (like oatmeal, whole wheat tortilla, or quinoa); and fruit or vegetable.

Time to grocery shop

Once you have outlined a menu, compare the ingredients with those in your pantry to streamline your grocery list and shop efficiently.

REFERENCES:
Gordon, Barbara. 3 Strategies for Successful Meal Planning. Academy of Nutrition and Dietetics. Reviewed August 2022. Accessed October 3, 2022.
U.S. Department of Agricultural and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Accessed October 2022.

By Taylor Klein, MGH Dietetic Intern

Food Safety: Let’s B. Cereus

7/21/2022

The American food supply is considered quite safe, but it’s not without flaws: about 1 in 6 Americans is impacted by foodborne illness or “food poisoning” every year, which can include gastrointestinal upset, dehydration, and, in rare cases, lead to hospitalization or death.

Many foodborne illnesses are caused by bacteria, most commonly Salmonella and Campylobacter. These bacteria grow rapidly in a temperature range known as the “Danger Zone” (40 to 140℉).

Though food poisoning is often associated with meat, illness-producing microbes such as Bacillus cereus can also grow in improperly stored starches such as rice, beans, and pasta. Read on to learn how to protect yourself.

To Keep Food Out of the Danger Zone:

Refrigerate or freeze food as soon as possible – throw out food left at room temperature for longer than 2 hours.
Cook food to its safe minimum internal temperature:
- Seafood and whole cuts of meat – 145 ℉
- Ground meat – 160 ℉
- Whole or ground poultry – 165 ℉

To Safely Eat Leftovers:

Use within 3 to 4 days (check out this chart for specifics).
Reheat previously cooked foods to 165 ℉ (click here for tips).

REFERENCES:
McDowell RH, Sands EM, Friedman H. Bacillus Cereus. StatPearls Publishing. Sept 16, 2021.
Office of Disease Prevention and Health Promotion. Healthy People 2020. Accessed July 7 2022.
Tack DM, Ray L, Griffin PM, et al. Preliminary Incidence and Trends of Infections with Pathogens Transmitted Commonly Through Food — Foodborne Diseases Active Surveillance Network, 10 U.S. Sites, 2016–2019. CDC Morbidity and Mortality Weekly Report. 2020;69(17):6.
USDA Food Safety and Inspection Service. Keep Food Safe! Food Safety Basics | Food Safety and Inspection Service. Updated December 20, 2016. Accessed July 2022.
USDA Food Safety and Inspection Service. Leftovers and Food Safety. Updated July 31, 2020. Accessed July 2022.
U.S. Food and Drug Administration. Safe Minimal Internal Temperatures. Published August 2017. Accessed July 2022.
U.S. Food & Drug Administration. What You Need to Know about Foodborne Illnesses. February 17, 2022. Accessed July 2022.

By Avery Lorio, MGH Dietetic Intern

Once Again, It’s Pumpkin Season

10/13/2021

There’s no denying it - pumpkin season is back! These days you can find pumpkin in everything from ice cream to alfredo sauce. But do these pumpkin options offer any benefit to our health?

It depends.

Pumpkin, a type of winter squash, has an impressive nutrient profile, with benefits ranging from skin and eye health to immune support and heart benefits.

A 1-cup serving of pumpkin contributes several key nutrients:

Vitamin A - promotes eye and skin health and contributes to a strong immune system.
Carotenoids - antioxidants that may reduce risk of heart disease and cancer.
Fiber – assists in both weight loss and heart health by helping to keep you full and lowering cholesterol.

When evaluating festive fall foods, look for pumpkin as one of the first few ingredients listed on a food label. (Sadly, pumpkin ice cream usually has more cream and sugar than pumpkin.)

Or try this creamy pasta fettuccini as a comforting way to celebrate the health benefits of pumpkin.

REFERENCES:
Pumpkin, cooked, boiled, drained, without salt. Cronometer. 2021.
Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155.
Vitamin A: Fact Sheet for Consumers. National Institutes of Health: Office of Dietary Supplements. 2021.
Young AJ and Lowe GL. Carotenoids-Antioxidant Properties. Antioxidants. 2018;7(2):28.

By Deanna Nappi, MS, MGH Dietetic Intern

Healthier Holiday Treats

11/12/2020

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

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

Reducing Food Waste at Home

8/29/2019

In the United States, we throw out a lot of food. It is estimated that:

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.

A Season for Squash

11/5/2018

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

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.

SUPPORTIVE SEASONAL COOKOUTS

7/13/2018

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.