For some people, coming into adulthood means learning the truth about myths you always heard as a kid, like going outside with wet hair won't give you a cold or how egg yolks aren't bad for you (in fact, they're great for you).
Beyond egg yolks, plenty of other foods have been villainized over the years, whether it was by your parents growing up, your doctor, or even what you saw on TV and in movies. So many foods that we were once told to avoid are beneficial in terms of your health.
Find out which 15 foods you don't have to avoid.
Canned or frozen vegetables
Canned and frozen vegetables are often more inexpensive and last longer than you'll find in the produce section. However, some people think that they're not as nutritious because the veggies are canned or frozen. Research has shown that the canning process preserves nearly all the veggies' nutrients. Fat-soluble vitamins, protein, carbs, and fat should largely remain intact during the canning process, making canned vegetables a budget-friendly solution for when you can't buy fresh all the time. Canned vegetables contain more sodium since it's used as a preservative. When opting for canned vegetables, it's best to choose low-sodium canned veggies.
As for frozen vegetables, they're typically flash frozen at the peak of their nutrition, meaning that they retain more nutrients than fresh vegetables, which experience nutrient depletion as they spoil.
Egg yolks
For the longest time, it was believed that egg yolks are harmful because they're high in cholesterol. The yolk of an egg is where you'll find the bulk of the cholesterol. However, studies show that dietary cholesterol (the cholesterol in the food you eat) does not necessarily impact serum cholesterol (the cholesterol in your bloodstream). Research has been mixed on what yolks will do to cholesterol, but the overwhelming conclusion is that consuming eggs regularly does not increase your risk for cardiovascular disease. Eggs contain healthy fats (monounsaturated and polyunsaturated fatty acids) that help boost HDL (the good cholesterol) levels. It is more about what other foods you are eating with the eggs; for instance, eggs are often paired with processed meats such as bacon, which are high in sodium and saturated fats, which can increase blood pressure and LDL (the bad cholesterol) levels.
Bread
Many people steer clear of bread because it's high in carbs and doesn't offer much nutrition. Fiber- or grain-rich bread has more nutritional value and is sometimes lower in carbs. However, these breads tend to be more expensive. If it's within your budget to pick a higher-quality bread with better nutrients, that's great. It's best to choose breads with more than 3 grams of dietary fiber per serving.
Foods with gluten
Unless you have celiac or gluten sensitivity, there's no need to avoid eating gluten. This protein, which is found in wheat and some grains, can be digested by the body for most people, according to Johns Hopkins Medicine. As long as you have no problems digesting gluten, it can benefit your body. Gluten has been linked to lowering the risk of type 2 diabetes and helping the cardiovascular system.
Potatoes
Potatoes are starchy, so many people steer clear of them. But potatoes also have a lot of good-for-you nutrients, according to the Mayo Clinic. They have potassium vitamins C and B6, manganese, magnesium, phosphorus, niacin, folate and fiber -- as long as you're eating the skin. Much of a potato's nutrients will be found in the skin, so go ahead and eat the whole thing.
Chocolate
The research on chocolate is still mixed. There's a good chance you've seen that dark chocolate is beneficial for your health, but it is only better for you when compared to white chocolate because it contains flavanols, which have been linked to heart health. However, most chocolate contains sugar and saturated fats, not to mention calories. Enjoying chocolate in moderation will help you satisfy your desire for it without throwing off your healthy eating plan.
Popcorn
Here's what you have to remember about popcorn: It's not all created equally. There's a big difference between the popcorn you get at the movies and the popcorn you air pop at home. Air-popped popcorn is a great snack because it's whole grain. According to the American Heart Association, lightly seasoned air-popped popcorn is rich in fiber, which can help lower the risk of heart disease and other health issues. When you start adding a ton of butter or oil to the mix, you lower the nutrient quality of your popcorn.
Coconut oil
Coconut oil is quite high in saturated fat, which means it can raise your LDL cholesterol -- in other words, the bad cholesterol. But what Harvard Medical School noted is that coconut oil also has the power to raise your HDL cholesterol right along with it, balancing your cholesterol levels out. That being said, because coconut oil is so high in saturated fat, it isn't something you want to reach for too frequently. Harvard Medical School suggests using it sparingly and rotating it with other nutrient-dense oils (like olive or avocado).
Table salt
While keeping your sodium intake in check is important for your overall health, you still need to be taking in some sodium. Sodium helps your nervous system, muscular system and more -- so you do need it, but some assume that means table salt is not the way to go. You might have seen sea salt or kosher salt touted as a better alternative to table salt. But the American Heart Association pointed out that all of them have the same amount of sodium, so there's nothing better about sea salt than table salt. The recommended intake is 2,300 mg of sodium per day or less.
Coffee
Once upon a time, coffee was linked to heart problems, whether because of caffeine or a lack of nutrients in the coffee itself. However, a 2021 paper at Harvard's School of Public Health implied that coffee could be a healthy part of your day. The new research said drinking coffee daily can "lower [the] likelihood of type 2 diabetes, heart disease, liver and endometrial cancers, Parkinson's disease, and depression." Just be mindful of the sweeteners and creamers you add to your coffee.
Avocados
Avocados do have a lot of calories and fat, but it's good fat. Plus, avocados have plenty of other nutrients, according to the USDA. They're a good source of B5 but also contain other nutrients like potassium, vitamins E and K. If calories or a high level of fat are a concern, don't eat the whole avocado in one go. Though they can be tricky to preserve once they've been cut, you should be able to make it last for a day in the fridge, so you eat just half at a time.
Nuts
Yes, nuts have fat in them, but that's why we like them -- it's good fat. According to Harvard Medical School, nuts are loaded with unsaturated fats, protein, fiber, and other nutrients (depending on which nut you're looking at). Some contain good amounts of vitamins B and E, folate and more. These make a great snack to tide you over between meals, because they have enough protein to satiate any hunger pangs. Nuts can be pricey, but you're getting a lot of value for your buck when you consider how nutritious they are and how far they can go with filling up your belly.
White rice
You've probably heard that white rice is empty calories because all the nutrition was removed when the grains were bleached. What you may not have heard is that white rice is packed with iron and B vitamins to bolster its nutritional value, according to the Kendall Reagan Nutrition Center. While brown rice has more fiber, magnesium, and other nutrients, white rice shouldn't be shelved, especially because it's often cheaper to purchase. You'll still get nutrition from white rice.
Cheese
Cheese has a lot of nutrients and shouldn't be wholly avoided. Even if you're lactose intolerant, there are some cheeses you can still eat! According to the National Dairy Council, cheese is a great source of calcium, phosphorus and vitamin A. Some cheeses are better nutrition-wise than others -- think fresh, unprocessed cheese rather than packaged cheese -- but you'll still get nutrition even with some of the more cost-efficient cheeses.
Pasta
Pasta is another food viewed as carb-loaded and void of nutritional value. Refined pasta, which is most commonly consumed, has a limited amount of nutrition, but whole-grain pasta does. Studies have shown that whole-grain pasta has more nutritional value and can keep you fuller longer. This pasta, though, is usually more expensive than refined pasta. Packing your spaghetti dinner with some veggies or a salad can help make your whole meal more nutritionally sound and fill you with vitamins and minerals.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
While any nutritionist or registered dietitian can offer helpful guidance about eating habits that support overall health goals, preventive cardiology nutritionists (part of the larger field of preventive cardiology) specialize in heart health. "As a preventive cardiology nutritionist, I focus on managing the risk factors associated with cardiovascular disease," says Julia Zumpano, RD, an expert in disease prevention and management at Cleveland Clinic.
How To Make an Appointment With a Preventive Cardiology Nutritionist
The Academy of Nutrition and Dietitians is a good place to find a preventive cardiology nutritionist in your area through the website's "Find an Expert" tab. Many providers are also offering virtual appointments as well as in-person. These appointments may or may not be covered by your insurance. "It depends on your plan and also what your risk factors are," says Zumpano. "For example, some insurance providers cover appointments if you have high cholesterol, but it may not cover it if you are overweight. And some insurance providers cover virtual appointments while other providers only cover in-person providers."
Besides figuring out insurance and payment, many people wonder what to expect when scheduling an appointment. While Zumpano says appointments always vary by individual, there are some general questions she always asks of her patients.
Questions To Expect From a Preventive Cardiology Nutritionist
1. What is your family health history?
People with a strong family history of heart disease, high blood pressure, diabetes, elevated triglycerides, or weight metabolic syndrome are at a higher risk of cardiovascular disease. If anyone in your family has experienced any heart problems, she wants to know.
Zumpano will of course ask about your health history, too. Are you on any medications? Do you have diabetes? Have you had a stroke or any other cardiovascular issues before? This is the appointment where you want to bring it up.
2. What do you like to eat?
Here's the good news about heart disease: It's largely preventable. One way to prevent heart disease is choose a healthy diet. "I generally focus on a whole food diet or a Mediterranean diet," Zumpano says, namechecking the eating plan with hundreds of scientific studies linking it heart-health benefits.
Zumpano says the principles of a whole foods diet (which focuses on unprocessed or unrefined foods without unnecessary additives like salt, sugars, oils, or preservatives) and the Mediterranean diet (which includes foods high in omega-3s and unsaturated "healthy" fats, including fish, extra-virgin olive oil, nuts, grains, legumes, fruits, and vegetables) can be implemented by people with various food interests; it's about the nutrient principles, not the specific region. This is why Zumpano asks what people like to eat. From there, she can help clients brainstorm heart-healthy meal ideas that they're sure to enjoy eating.
Watch the video below to learn more about the Mediterranean diet:
3. How much time do you have and what's your food budget?
What you eat isn't just about preferences; it's also about how much time and money you have to devote to groceries. That's why Zumpano says she asks for more details on what a client's daily routine is and what mealtime looks like for them. A heart-healthy meal plan for someone who lives alone and loves to cook is going to look vastly different from a parent pressed for time because they're also working full-time. "If someone tells me they're super busy, we come up with quick and easy meals together that they can try at home," says Zumpano. "Convenience is a strong factor for someone when figuring out what they are going to eat, so it's important." Similarly, a person's income and food budget also shape Zumpano's recommendations.
But Zumpano has more good news: You can stick to a heart-healthy diet even if your time and income are limited. Inexpensive, heart-healthy foods include beans, chickpeas, canned tuna, and frozen vegetables.
4. What is your favorite way to stay active?
Preventing cardiovascular disease isn't just about food; physical activity is important, too. "We make appropriate exercise goals based on where they are at, what they like, and what is attainable for them," says Zumpano. "Then, we come up with concrete ways to meet these goals."
If someone expresses interest in yoga, for example, she may share with them some yoga videos on YouTube. Or if someone is a parent with young kids, they may discuss a type of physical activity they can do together, or alternatively, figuring out a plan for when he or she can get a 45-minute break from caregiving to focus on doing something solo. "Again, it really depends on the individual," Zumpano says.
5. How are you managing the stress in your life?
High levels of psychological stress directly increase the risk for cardiovascular disease. "I ask patients what they are doing to manage the stress in their life and how they're sleeping," she says. "If someone doesn't have a stress management plan in place, often I start by teaching them some deep breathing exercises. I also often recommend journaling or meditation," she says. If someone's stress levels are so high that they can't manage them on their own, Zumpano may refer them to a therapist who can offer more in-depth and on-going support.
What happens next?
The initial appointment helps your preventive cardiology nutritionist learn more about you before laying the groundwork of new heart-healthy habits. The follow-up appointments are used to determine what's working and to make any necessary changes to the plan. Over time, a variety of circumstances or health needs may change, which means the plan will need to be adjusted as well.
Most important to remember is that we have a lot of control over our cardiovascular health. Scheduling time with a preventive cardiology nutritionist can be an important step in figuring out how to use that control. Keeping in mind your family history, income level, and time constraints, a preventive cardiology nutritionist can help you address your individual needs.
To transform education and the lives of children and adolescents, this publication urges governments and development partners to put learners’ health and well-being at the core of the education agenda and to Strengthen the quality and reach of school health and nutrition programmes.
We need comprehensive policies and programmes that address all learners’ needs holistically, are relevant and responsive to contexts and evolving needs, coordinated across sectors and sustained by increased policy and financial commitments.
There are many ways in which schools can promote physical and mental health and well-being. This starts by including health and well-being in curriculum, providing nutritious school meals and ensuring access to health services. It also means ensuring that school environments are free from violence and conducive to good health, nutrition, development and learning. Greater efforts to engage learners and communities and to ensure school staff and teachers have the necessary knowledge, tools and support are also needed.
School health and nutrition actions are a cost-effective investment. They can help reach marginalized learners and advance inclusion and equity, while benefitting multiple sectors including education, health, social protection and agriculture.
American Indians and Alaska Natives (AI/AN) have traditional food and nutrition practices that support holistic health. However, these traditional practices have been interrupted by Western food systems, which has led to disproportionate rates of type 2 diabetes (T2D) among AI/AN communities.
Nutrition education interventions are particularly effective when developed to meet the needs of specific communities and when they emphasize strengths-based, culturally relevant healthy dietary practices. A research brief in the Journal of Nutrition Education and Behavior shares the results of a successful culturally adapted, online diabetes nutrition education program for AI/ANs. The implications of the findings have guided program changes for improved diabetes nutrition education.
"Nutrition education is one of the cornerstones of a comprehensive diabetes education and support program," says lead researcher Sarah A. Stotz, Ph.D., MS, RDN, CDCES, a Research Assistant Professor at the Centers for American Indian and Alaska Native Health, Colorado School of Public Health, University of Colorado Anschutz Medical Campus, Aurora, CO, U.S..
"Although the literature supports the value of such interventions, to our knowledge no up-to-date, large-scale, nutrition-specific diabetes education programs that prioritize American Indians and Alaska Natives with existing T2D have been developed."
The American Diabetes Association's (ADA) What Can I Eat? Healthy Choices for American Indians and Alaska Natives with Type 2 Diabetes (WCIE) curriculum is a five-lesson diabetes nutrition education program for adults with T2D and their families.
Each class includes a didactic lesson, interactive learning activities, physical activity, mindful eating activity, peer-to-peer learning opportunities, and goal setting. Example nutrition subjects covered in the classes include the diabetes plate method, food label reading, healthful traditional AI/AN foods, and healthy eating strategies for families and communities.
In 2018, the Minnesota-based Shakopee Mdewakanton Sioux Community partnered with the ADA to fund the development of a culturally adapted version of WCIE for AI/AN adults with T2D. Key ways in which WCIE was adapted for AI/AN adults include the incorporation of a focus on healthful traditional Native foods (e.g., beans, corn, squash, walnuts, fish, wild game) and designing in-class activities focused on mindful eating that align with AI/AN culture (e.g., food gathering visualization mindful activity).
In response to the coronavirus disease 2019 pandemic, which disrupted pilot testing of the adapted curriculum, researchers retooled the curriculum for synchronous online delivery. Evaluation took place at five collaborating reservation-based tribal and intertribal urban Indian clinical sites. After each of the five 90-minute classes, all participants and class facilitators completed a feedback survey. A demo of WCIE participants and all WCIE educators and site coordinators also participated in remote focus groups.
The WCIE curriculum was well received by program participants, class facilitators, and site coordinators. Most participants reported that the classes were enjoyable, a good learning experience, and culturally respectful. Key themes from the evaluation focused on the strengths of the program (e.g.. benefits of synchronous online learning), recommendations for curriculum improvements (e.g., more time for peer-to-peer interaction), and preferences for who facilitated the classes (e.g., educator should be AI/AN or very familiar with the community if not).
"We plan to refine the curriculum to include shorter, more frequent online classes; hybrid class options; and a co-teaching model that includes an AI/AN peer educator working with an RDN to teach the classes," states Dr. Stotz.
More information: Sarah A. Stotz et al, Evaluation of a Synchronous, Online Diabetes Nutrition Education Program for American Indians and Alaska Natives With Type 2 Diabetes: Facilitators and Participants' Experiences, Journal of Nutrition Education and Behavior (2023). DOI: 10.1016/j.jneb.2022.10.013
Citation: Culturally adapted online experience improves type 2 diabetes nutrition education for native peoples (2023, February 8) retrieved 19 February 2023 from https://medicalxpress.com/news/2023-02-culturally-online-diabetes-nutrition-native.html
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Some Eaton County elementary students will get a taste of the health care profession Friday at what officials call “Mini-Medical School.”
Mini-Medical School is a hands-on, interactive learning session for students in grades 3-5.
It’s designed to get kids thinking early on about potential careers.
High school students are volunteering to share information about nutrition, hygiene, exercise and other topics.
Eaton Regional Education Service Agency Superintendent Sean Williams says the dynamic between older and younger students works well.
“The younger kids trust, sometimes, the teenagers a little bit more and really feel like they’re getting some insider information,” Williams said. “It’s a win-win for our program when we can have that exposure both ways.”
Williams adds the program is part of a larger curriculum that exposes students to potential career fields.
“(There’s) a lot of exploration at this age,” Williams said. “In middle school, we start looking at more of the pathways, where if a student is interested in going into maybe auto tech or looking at a medical track or business…that’s where you would really start having that repetition.”
Eaton RESA is co-sponsoring the program alongside the Michigan Health Council.
The Mini-Medical School will take place Friday at Eaton Rapids Greyhound Intermediate School.
audio: Lead researcher Sarah A. Stotz, PhD, MS, RDN, CDCES, Centers for American Indian and Alaska Native Health, Colorado School of Public Health, shares the results of a successful culturally adapted, online diabetes nutrition education program for AI/AN adults based on the ADA’s What Can I Eat? Healthy Choices for American Indians and Alaska Natives with Type 2 Diabetes (WCIE). view more
Credit: Journal of Nutrition Education and Behavior
Philadelphia, February 8, 2023 – American Indians and Alaska Natives (AI/AN) have traditional food and nutrition practices that support holistic health. However, these traditional practices have been interrupted by Western food systems, which has led to disproportionate rates of type 2 diabetes (T2D) among AI/AN communities. Nutrition education interventions are particularly effective when developed to meet the needs of specific communities and when they emphasize strengths-based, culturally relevant healthy dietary practices. A research brief in the Journal of Nutrition Education and Behavior, published by Elsevier, shares the results of a successful culturally adapted, online diabetes nutrition education program for AI/ANs. The implications of the findings have guided program changes for improved diabetes nutrition education.
"Nutrition education is one of the cornerstones of a comprehensive diabetes education and support program," says lead researcher Sarah A. Stotz, PhD, MS, RDN, CDCES, a Research Assistant Professor at the Centers for American Indian and Alaska Native Health, Colorado School of Public Health, University of Colorado Anschutz Medical Campus, Aurora, CO, USA. "Although the literature supports the value of such interventions, to our knowledge no up-to-date, large-scale, nutrition-specific diabetes education programs that prioritize American Indians and Alaska Natives with existing T2D have been developed."
The American Diabetes Association's (ADA) What Can I Eat? Healthy Choices for American Indians and Alaska Natives with Type 2 Diabetes (WCIE) curriculum is a five-lesson diabetes nutrition education program for adults with T2D and their families. Each class includes a didactic lesson, interactive learning activities, physical activity, mindful eating activity, peer-to-peer learning opportunities, and goal setting. Example nutrition subjects covered in the classes include the diabetes plate method, food label reading, healthful traditional AI/AN foods, and healthy eating strategies for families and communities.
In 2018, the Minnesota-based Shakopee Mdewakanton Sioux Community partnered with the ADA to fund the development of a culturally adapted version of WCIE for AI/AN adults with T2D. Key ways in which WCIE was adapted for AI/AN adults include the incorporation of a focus on healthful traditional Native foods (e.g., beans, corn, squash, walnuts, fish, wild game) and designing in-class activities focused on mindful eating that align with AI/AN culture (e.g., food gathering visualization mindful activity).
In response to the coronavirus disease 2019 pandemic, which disrupted pilot testing of the adapted curriculum, researchers retooled the curriculum for synchronous online delivery. Evaluation took place at five collaborating reservation-based tribal and intertribal urban Indian clinical sites. After each of the five 90-minute classes, all participants and class facilitators completed a feedback survey. A demo of WCIE participants and all WCIE educators and site coordinators also participated in remote focus groups.
The WCIE curriculum was well received by program participants, class facilitators, and site coordinators. Most participants reported that the classes were enjoyable, a good learning experience, and culturally respectful. Key themes from the evaluation focused on the strengths of the program (e.g.. benefits of synchronous online learning), recommendations for curriculum improvements (e.g., more time for peer-to-peer interaction), and preferences for who facilitated the classes (e.g., educator should be AI/AN or very familiar with the community if not).
"We plan to refine the curriculum to include shorter, more frequent online classes; hybrid class options; and a co-teaching model that includes an AI/AN peer educator working with an RDN to teach the classes," states Dr. Stotz.
This curriculum is available at no cost to organizations who serve AI/AN communities by request.
Journal
Journal of Nutrition Education and Behavior
Method of Research
Survey
Subject of Research
People
Article Title
"Evaluation of a Synchronous, Online Diabetes Nutrition Education Program for American Indians and Alaska Natives With Type 2 Diabetes: Facilitators and Participants’ Experiences
Article Publication Date
8-Feb-2023
Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert system.
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We’ve come a long way since the days of hyper-processed kibble. And when you combine quality, minimally processed ingredients with the expertise of scientists with Ph.Ds (including two board-certified veterinary nutritionists), and options specially tailored for picky eaters, sensitive stomachs, allergies, joint pain, and more, and you have Nom Nom dog food.
FAST FACTS:
- Plans can be tailored for health concerns, including allergies, sensitive stomachs, arthritis, joint pain, and flaky coats
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- Shipped straight to your door in personalized, pre-portioned packages
- All packaging is recycled or recyclable
- Plans start at $1.57 per meal
- Get 50% off your two-week trial here
How Is Nom Nom Personalized To Your Dog?
You start by taking Nom Nom’s quiz. Questions include your pet’s breed, body type, age, and noteworthy conditions (like allergies, arthritis, or picky eating habits). It should only take about two minutes to complete the whole thing.
From there, Nom Nom will recommend a science-backed recipe based on your quiz results, but you can still manually choose between any of the four available recipes. You can also pick up to two at a time, in case you want to see which one your dog likes better.
How Is Nom Nom Different?
It’s easy to see how a brand like Nom Nom is a step up from kibble. (It’s made fresh and includes whole-food ingredients to preserve as much taste and nutrients as possible.) That said, there are a handful of popular dog food brands that create fresh recipes for your dog — so how is Nom Nom any different from those?
For one, Nom Nom has an in-house team of animal experts, including Ph.D scientists and two board-certified veterinary nutritionists. This team guides not only the ingredient selection but also how it’s made to preserve the most nutritional benefits.
Plus, Nom Nom also does the heavy lifting for you in terms of serving sizes. The brand personalizes your dog’s meal packages right down to the calorie. As a result, every meal provides complete nutrition without the need for measuring out your pet’s portions. Just open up the package and serve. (The brand also uses dry ice to keep the food cool in transit and all of the packaging — including the individual meal packs — is either recycled or recyclable.)
What Recipes Are Offered & What’s In Them?
Arguably the best thing about Nom Nom is how simple its recipes are. Each ingredient is easy to recognize and pronounce — but that doesn’t mean it’s lacking in nourishment. On-staff nutritionists meets the standards set by AAFCO’s Dog Food Nutrient Profiles with whole food ingredients.
- Chicken Cuisine: chicken, sweet potatoes, squash, spinach
- Turkey Fare: turkey, brown rice, eggs, carrots, spinach
- Pork Potluck: pork, potatoes, green beans, squash, kale, mushrooms
- Beef Mash: beef, potatoes, eggs, carrots, peas
How Much Does Nom Nom Cost?
While the recipes are extremely transparent, the cost is a little more convoluted. Plans start at $1.57 per meal, but since meals are customized to each pet, the overall cost will differ depending on the recipe you choose as well as your dog’s weight, age, and activity level. When I took the introductory quiz for my dog (Oscar, a 12-pound Maltese mix with allergies and the pickiest palette ever), it came out to roughly $32 a week.
However, Nom Nom is currently offering a 50% discount on your first two-week shipment, so you can give the brand a try for half off. The shipping is free. Nom Nom is a subscription service, which means your dog’s food will ship to your house automatically every month. It’s billed and shipped every four weeks.
Who Shouldn’t Feed Their Pet Nom Nom?
Nom Nom currently doesn’t make prescription diets for dogs with special medical issues, so if that’s the case, you’re best off working with your veterinarian to determine the best meal plan. (That said, the brand does say that you can contact them directly and they’ll consult their veterinary nutrition team to determine if Nom Nom is a good fit.)
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