What is Sustainable Eating?
These days, we hear a lot about the importance of being sustainable. We know we should recycle whenever possible, limit unnecessary electricity and water use, pass on plastic straws and bags, and so on. However, you may find it surprising that one of the most impactful ways we can be more sustainable is through our food. Below are five easy steps you can take to make what you’re eating more sustainable!
Support Local Food Shopping locally is a great way to support your community, local farmers, and the environment. Shopping locally is better for the environment because it reduces the amount of fuel needed to transport food. Choosing to shop at Farmer’s Markets is a great way to put this into practice. St. Louis Sprout & About has a Farmer’s Market Guide which is a great resource for finding a market near you! In addition to farmer’s markets, local grocers like Local Harvest and City Greens also offer a wide array of locally sourced goods.
Pay Attention To Seasonality Selecting produce according to seasonality promotes sustainability. When you buy produce out of season, those items likely had to travel farther to reach your store. For example, when you buy oranges during February in St. Louis, they were shipped in from a warmer state. An additional bonus to focusing on seasonality is that the foods you buy will likely have a better taste and more nutrients since they were picked closer to ripeness and did not have to travel as far to reach you! Seasonality may give you more variety in your produce. Eating the same fruits and vegetables all year round can get boring. By buying seasonal produce, fruits and vegetables you eat will naturally change throughout the year. The Missouri Farmers Market Directory has a great seasonality chart to help you know which items are in season!
Start An Herb Garden If you have ever gone shopping for fresh herbs, you have likely seen herbs for sale in plastic, whether it be in a plastic container or produce bag. If you want to be more sustainable, and even save some money, try growing your own herbs. During the Spring and Summer, you can easily grow your favorite herbs outside. You could also choose to start an herb garden in pots on a windowsill or balcony. This way you have easy access to your favorite herbs while cooking! Not only is this a fun project, but it is also better for the environment and can be better for your wallet! Check out our Pinterest board for more gardening tips and tricks.
Make Small Changes To Reduce Daily Waste According to the EPA, the average person produces about 4.4 pounds of trash per day! Additionally, the EPA reports that a good portion of this daily waste comes from food and beverage packaging. While it is important to recycle when you can, there are also a few more small changes you can easily make to reduce your waste altogether.
Consider Composting Another way to reduce your food waste is to compost! You can compost most things in the kitchen you would typically throw away. Carrot and potato peels, fruit rinds, and even eggshells can all be composted! In fact, you can even add lawn clippings and leaves to your compost pile! Click here to see a great guide about composting for beginners!
Bottom line is that we can all work at making small changes in our everyday behaviors to reduce our impact and promote sustainable practices. What steps will you take to work toward sustainability? Let us know in the comments below!
Students of all ages return to school this month. Set them (or yourself) up for success by nourishing your body in a way that supports brain health.
What does brain health look like for you?
As with overall health, your idea of a “healthy” brain may look different from that of someone else. One goal may be to improve focus at work and school. Another may be to delay cognitive decline as you age. Healthy eating can support these goals. Let’s look at how to nourish your brain to achieve both.
What foods are best for brain health?
There are plenty of great articles highlighting foods that are good for your brain like blueberries, walnuts, and salmon. While these foods are all nutritious and excellent for your brain (among other things), it is easy to get caught up in trying to eat specific foods and miss the basics of nutrition. It is important to lay a foundation, so let’s hold off on the details (we’ll come back to them), and talk broadly about what and when to eat to support brain health and offer tips on how to create a plan that works for you. You can always layer in more detailed approaches based on the latest research once you are confident with the basics.
Fueling your brain in 3 easy steps
Whether you are a student or a working adult, you are learning new information all of the time. To do this, you need to stay focused on the task (listening, reading, discussing etc), think critically about the information, and store the information so they can retrieve it again later. It also helps to maintain an upright position in a chair. All of this takes energy.
1. Eat regularly throughout the day.
Your brain is the most energy demanding organ in your body and it does not store energy for later use. This means your brain needs a continuous supply of energy. Regular meals and snacks spread out across the day provide the fuel you need.
A place to start could be with a morning meal. In a 2009 systematic review of 45 studies on breakfast and academic performance, researchers found that eating breakfast was better for academic performance than skipping it. More of an impact was seen in children who may have missed out on important nutrients. A 2016 study added to the evidence for breakfast in teens. Of the 12-18 year old students studied, those who regularly ate three meals a day, especially breakfast, did better in school. The study also teased out a few key food groups for performance - fresh fruits, vegetables, and milk.
Children use up more energy stores overnight than adults and their brains use energy at a higher rate so it's especially important for kids to refuel in the morning before school. For those attending St. Louis Public Schools, all SLPS school children may eat a free breakfast and lunch without filling out a Family Application for Meal Benefits. If you would rather make breakfast at home, try these quick options. We’ve highlighted* ingredients that are of particular interest in preserving brain health.
Berry Overnight Oats
Microwave egg & Veggie Bowl with spinach* (this works in a mug too)
2. Eat all the macronutrients.
Include carbohydrates, proteins, and fats in your healthy eating style. That’s right. All three of them. Unnecessarily cutting out or severely restricting any one of these important nutrients can impact how your brain (and body) function. Your brain is fueled by glucose, the sugar formed when carbohydrates are broken down by our digestive tract. Numerous studies demonstrate a link between blood sugar levels and performance on tests that measure attention, reasoning, and memory. Without this form of energy, your brain will not work at its best.
Your brain also needs amino acids (many from protein in your diet) to make new pathways and neurotransmitters, chemicals involved in signaling between brain cells. These signals travel faster when their pathways are insulated. Fatty acids from the fat in our diet, are used to make this insulation called myelin. If you aren’t sure where to find certain macronutrients in food, check out this guide. Of course the easiest way to ensure you get a mix of all of the macronutrients is to create balanced meals. See step 3 for how.
3. Use MyPlate to create balanced meals.
The MyPlate method focuses on ½ of your plate fruits and non starchy vegetables, ¼ of your plate whole grains or starches, and ¼ of your plate lean proteins and nonfat or low-fat dairy. Whole grains can be found in whole wheat bread, brown rice, whole grain pasta, oatmeal, quinoa, farro, and many other grains. Starchy vegetables like corn, peas, and potatoes also fall into this section of the plate. When choosing lean proteins, look for foods like chicken, fish, beans, nut butters, eggs, lean ground meat, or loin or round cuts of meat. Aim to make your plate look like MyPlate for most of your meals in the day. We go into more depth about this approach when discussing heart healthy swaps for grains, protein, and fats in Love Your Heart, because what’s good for your heart is also good for your brain!
Maintain your brain as you age.
You likely want to stay sharp for years to come. Delaying dementia and other forms of cognitive decline is an area of extensive study. Without effective drug therapies, prevention may be key and researchers are looking at dietary approaches as a possible strategy. This is where we get into more details around meal patterns and foods that may be protective.
Two dietary patterns, the Mediterranean diet, and the DASH (Dietary Approaches to Stop Hypertension) diet were protective against cognitive decline in study participants. These diets have a few similarities - they both emphasize eating plenty of fruits, vegetables, and whole grains while limiting saturated fats. Using these diets as a springboard, researchers developed a hybrid diet, MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) that incorporates many food components of these diets such as extra-virgin olive oil, nuts, whole grains, and low-fat protein options like legumes and poultry.
The MIND diet takes it a step further to adjust foods and/or servings of food items based on the wealth of data on nutrients important for brain health. In particular, green leafy vegetables and berries are emphasized and fish servings are 1 or more servings per week vs. the higher consumption in the Mediterranean diet. Researchers found that when more of the MIND diet components were present in the diet it was associated with slower decline in several areas measuring brain function. It looks promising and may be worth including many of these foods into your healthy eating style.
Remember: HOW you eat is as important as WHAT you eat.
Prioritize your plan to fuel your brain so you may improve your ability to hold attention, stay focused, think critically, store information, and make decisions. You know, all the ways your brain needs to function at work and school. Nutritious, balanced meals and snacks before, during, and after school or work help you achieve your goals. Keep the WHAT simple until you’ve got a routine that works for you. Then, play around with food swaps to maximize brain health.
As the kids are gearing up to go back to school, here are some nutrition tips that will get their year started strong! Excerpt from our Back to School Nutrition post.
Not sure if you’ve found a healthy snack? Check out this tool to help you choose a healthier packaged snack (you will need to register to use the tool but it is FREE).
Nutrition and risk of dementia: overview and methodological issues
Nutritional prevention of cognitive decline and dementia https://www.ncbi.nlm.nih.gov/pubmed/29957766
A systematic review of the effect of breakfast on the cognitive performance of children and adolescents.
Grilling season is here! With summer comes many get-togethers with friends and family for summer holidays, graduation parties, and other outdoor celebrations. Barbecues can be loaded with not so healthy choices of hot dogs, burgers, and desserts.
Signature barbecue foods tend to be processed and fatty meat products. Research has found that a higher consumption of processed meats is linked with high risk of heart disease. Other research has found that a high consumption of charred or well-done grilled meats may also increase risk of some cancers.
Have no fear! We have your top ten tips to hosting a healthy barbecue this summer!
1. Choose your protein - One of the biggest contributor to heart disease is that high saturated, fatty meat. Choose leaner proteins such as turkey burgers or chicken. We also love grilled fish like salmon or tilapia, which are full of heart healthy fats. Additionally, beans and legumes offer a great source of plant-based protein. Try out making your own black bean burgers like these here!
2. Aim for whole grain - When choosing buns for burgers or whipping up quick side dishes, opt for whole grain alternatives. Whole grains are a great source of fiber, which can help slow rises in blood sugar, keep you full longer, and promote digestive health. Make sure your whole grain breads and buns have the first word “whole” in the ingredient list on the back of the package. For more on whole grains, check out our blog article!
3. Grill up those seasonal vegetables - Grilling can be an excellent way to prepare seasonal vegetables. Most veggies can be tossed in some olive oil with a pinch of salt and thrown on some foil onto the grill. Try out some Missouri summer vegetables!
4. Pack a side salad - If you aren’t hosting the event, offer to bring a healthy salad or fruit salad so that you know you have an option for a healthy side. Greens are in season in the summer months in Missouri, making salads a perfect option. Chop up any mix of vegetables (and/or fruits) and bring a quick homemade dressing!
5. Prep fresh fruit - Fruit is a delicious and refreshing side for summer! We love making a fruit salad, grilling fresh fruit, or making a fruit based dessert. When grilling fruit, the natural sugars caramelize, giving them an extra, natural sweetness.
6. DIY Dry Rub - Rubs and seasonings can be extremely high in sodium. Many Americans consume too much salt through convenience foods, cured meats, and pre-made seasonings. Lower your sodium intake by making your own homemade rubs and seasonings. We recommend buying bulk seasonings and mixing different combinations into jars that you can have on hand. We love these combinations below from Cook Smarts.
7. Hydrate with H2O - Many barbecues tend to be accompanied by lemonade, sweet tea, sodas, or alcoholic beverages. These beverages add empty calories and do not offer many other health benefits. Stay hydrated in the summer months with good old water! Take a look at our creative tips to make water a bit more exciting.
8. Use the MyPlate Method - The MyPlate method focuses on ½ of your plate fruits and non-starchy vegetables, ¼ of your plate whole grains or starches, and ¼ of your plate lean proteins and nonfat or low-fat dairy. Build your plate with a whole grain bun, lean protein burger or fish, grilled vegetables or salad, and grilled fruit dessert!
9. Upgrade your Side Dishes - Try to health-ify your side dishes! Make coleslaw with a vinegar base instead of mayonnaise, add veggies to your pasta salad, bring guacamole or hummus with cut-up vegetables, or use plain Greek yogurt in your go-to potato salad recipe.
10. Indulge! Finally, don’t get so caught up in trying to be healthy that you don’t allow yourself to indulge. Choose indulgences mindfully. Pick foods that you truly enjoy; don’t just eat desserts you aren’t excited about just because they are available. Balance your indulgence by eating all of those delicious veggies and still giving yourself permission to eat those foods you love!
This summer, try out some of these tips for those upcoming barbecues! Choose vegetables where you can but also choose the foods you love in moderation! What tips do you plan on trying out this summer? Let us know in the comments below!
With summer weather and the Missouri heat, it is extremely vital to stay hydrated. We often hear people struggling to keep up with the recommended water intake. But, why is that? For one, we hear that water is boring. Hands up if you agree? With soda and sugar-sweetened beverages at every turn, water can definitely be less appealing.
In this article, we’re arguing in the name of water. We’ll discuss the benefits of drinking more H2O and some creative ways to get in that wet stuff so that drinking water doesn’t have to feel so boring!
Why does it matter?
Water has so many important roles in the body. It provides a medium for our cells to carry out the necessary functions such as nutrient metabolism or other enzymatic reactions. For one, it helps to maintain a healthy body temperature. It also lubricates and cushions joints, protects your tissues and spine, and helps get rid of toxins through urine, sweat, and other bodily functions. It filters through the kidneys, respiratory system, and digestive system to eliminate waste and ensure proper digestion. Drinking enough water can even ease constipation and prevent kidney stones. It can help you to feel full after a meal, keep you alert and awake throughout the day, and keep you hydrated during physical activity.
How much do I need?
The amount of water you need in a day can vary from day to day based on different circumstances. Your hydration status is impacted by weather, if you are sick or running a fever, if you exercise, if you have medical conditions that may require more or less water, and even if you are pregnant or breastfeeding.
For most people, an average recommendation remains about 64 oz. per day. This is where that 8 cups of water a day rule of thumb comes from. Aim for eight, 8 oz. glasses of water or hydrating substances daily. Keep in mind that foods can contribute to overall fluid intake too! We’ll talk about that a bit more below. Be sure to discuss hydration with your dietitian or physician for more specific recommendations based on various conditions.
How Can We Hype Up Hydration?
Now for the fun part. Take a look at our top four tips to get more creative in getting enough fluid in.
St. Louis is known for its hot and humid summers. Be sure to beat the heat this summer with these hydrating tips. We’re planning on making a fruit-infused mocktail for a refreshing pool-side afternoon! How are you staying hydrated this summer?
Be sure to check out one of our own SLU RD’s talking about hydration this week on KMOV!
This year we are celebrating the 5th Annual Flash Mob! Have you joined Let’s Move! STL for the flash mob? If you love to dance and move your body, then this event is for you!
Saint Louis Public School District (SLPS) students in elementary and middle grade levels continue to take steps to improve their health and combat obesity. The fifth annual Let’s Move! STL Move Your Body Flash Mob will take place to help them along their journey. The entire metropolitan community is invited to join in the Move Your Body fun on Friday May 3, 2019, at the Ford Plaza in Busch Stadium, home of the St. Louis Cardinals!
Students at all SLPS elementary schools and select middle schools will join together for a synchronized dance routine. The event is sponsored by Let's Move! STL, the Healthy Schools Healthy Communities initiative, in partnership with SLPS, the City of St. Louis Department of Health, BJC School Outreach and Youth Development, COCA, -Center of Creative Arts, Aetna, a CVS business , and Saint Louis University’s Department of Nutrition and Dietetics.
Last year’s flash mob was a huge success, with approximately 52,000 students, teachers, and community partners statewide spending the morning engaged in fun and physical activity. Students have been dusting off their dancing shoes from the four previous years and are ready to perform not one, not two, but three dance routines. They will perform Beyonce’s “Move Your Body” routine, the “Gimme 5” dance to Kidz Bop’s “Uptown Funk,” and the newly choreographed “Can’t Stop the Feeling!” routine, choreographed by advanced students from COCA.
“Programs like Let's Move! STL and AIM for Fitness continue to help SLPS tackle the issue of childhood obesity with a focus on nutrition, physical activity and teaching students about the importance of embracing a healthy, active lifestyle. Each year brings exciting new ideas and fresh opportunities, as we continue to make progress and encourage healthy behavior change,” said Leanne White, project director for Saint Louis Public Schools.
“The partnerships and collaborations that are budding out of these health-minded programs are very beneficial. Not only are they sustainable, but the collaborations are allowing for engagement of individuals from all levels, from those who are directly impacted by the programs to those who make the policies and final decisions about the programs. I truly feel it is a holistic approach,” said Erica Oliver, a community health partner with BJC School Outreach and Youth Development. Additionally, “Let’s Move! STL enjoys being a part of the growing interest for health and physical activity in the Saint Louis Public Schools,” said Lauren Landfried, the Let’s Move! STL Flash Mob coordinator for the City of St. Louis Department of Health. “The partnerships that have been created from this annual event continue to prove essential to making the St. Louis community healthier.”
For more information about the flash mob on May 3, 2019, the Healthy Schools Healthy Communities initiative or Let’s Move! STL, please contact:
M. Leanne White, Project Director – Saint Louis Public Schools
Lauren Landfried, Let’s Move! STL Flash Mob Coordinator – City of St. Louis Department of Health
Erica Oliver, Community Health Partner – BJC School Outreach and Youth Development
About Healthy Schools Healthy Communities
Healthy Schools Healthy Communities (HSHC) empowers communities to build a healthier future for children and families across Missouri. An initiative of Missouri Foundation for Health, HSHC brings together schools, community organizations, businesses, parents, and residents to identify and push for changes that increase access to healthy food and physical activity where our kids live, learn and play. Saint Louis Public Schools and BJC School Outreach and Youth Development are co-leading the HSHC initiative in the City of St. Louis, currently targeting the Carr Square, Carondelet, Greater Ville, Forest Park Southeast, Shaw, Fountain Park, and Bevo Mill communities.
About Let’s Move! STL
Let’s Move! STL is a comprehensive initiative to combat and solve the challenge of obesity and diseases related to poor diet and fitness by leveraging community resources, coordinating partnerships and engaging the community towards the goal of zero obesity by 2020. The City of St. Louis Department of Health is the lead coordinating agency for Let’s Move! STL.
About Saint Louis Public Schools (SLPS)
Saint Louis Public Schools has been preparing students for a bright future since 1838. The District serves approximately 22,000 children in pre-kindergarten through grade 12. With nearly 70 schools and programs, including Magnet and Choice schools, SLPS has a school to fit every child’s needs. For more information about SLPS, visit the District’s website at www.slps.org or follow the District on Twitter, Instagram, Pinterest or Facebook.
About BJC School Outreach and Youth Development
BJC School Outreach and Youth Development, a division of BJC HealthCare, provides health prevention education and career exploration opportunities for students. It offers programs to equip young people with the information and skills they need to become health literate, increase academic performance and reduce high-risk behavior.
Ever wonder what the keys to unlocking a long life of happiness and good health are? Think blue. Blues Zones, studied by Dan Buettner and his team, are areas where people live the longest, healthiest, and some of the happiest lives in the world, unlike the American society that we live in today plagued by chronic disease. Many of these illnesses result from unhealthy lifestyles, and the American way of life and ideology often contribute to these diseases.
We tend to value productivity and focus just on work, rather than on healthy behaviors and taking care of our bodies. Americans would benefit from taking the necessary time to relax and enjoy life. Relaxation leads to lower stress levels, stronger immune systems, and improves mental health status. Research conducted on other nations has found that not all populations are facing the high rates of chronic disease like the United States is.
Dan Buettner teamed with National Geographic and the National Institute on Aging to identify the locations and lifestyle behaviors that seem to ensure the longest lives in the world. They found that people who live in Blue Zones reach the age of 100 at rates 10 times greater than in the United States. Buettner discovered 9 lifestyle characteristics, called the Power 9, that these areas have in common that lead to longer lives.
Sardinia, Italy is one of the first discovered Blue Zones. They still harvest much of their food, hunt, and fish. They eat a mostly plant-based diet, consisting of whole grains, beans, fruits and vegetables, while enjoying red wine daily. Cannonau wine is the staple drink of the Sardinians that has 2-3 times the amount of flavonoids than other wines. Flavonoids are rich antioxidants found in foods such as wine, grapes, apples, blueberries, and many other plant foods. They also drink goat’s milk regularly. Aside from diet, other behaviors include walking five or more miles a day, laughing with friends, and valuing elders and family.
Across the globe, in Okinawa, Japan, centenarians are actively roaming the island while enjoying sunshine, gardening, and walking. The area is one of the poorest, however it has with some of the happiest and healthiest people in the world. The citizens of Ikaria, Greece exercise by gardening and walking. They nap every afternoon, drink plenty of goat’s milk, eat a Mediterrian style diet, and value time with family and friends.
In Loma Linda, California, people meditate, walk daily, eat plenty of nuts and seeds, practice moderation, and focus on giving back to the community. In Nicoya, Costa Rica, they keep a sense of purpose throughout each day, focus on family life, work hard, relish sunshine, and value traditions.
So what is it that each of these locations have in common? The Power 9 points out the intersecting behaviors in every zone.
Try incorporating the Power 9 into your everyday life. Here’s some tips: drink wine (in moderation), take a nap, spend time with family, learn to relax, and go for a walk. How great does that sound? The keys to living a longer and healthier life lie within some of the most enjoyable activities.
Check out Dan Buettner’s work at https://www.bluezones.com/ or his TED talk here.
Happy March! As dietitians this is one of our favorite months because it is finally National Nutrition Month! We are thrilled to have an entire month devoted to nutrition, food, and healthy eating. As an added bonus, we also have RDN Day which is on March 13!
In light of National Nutrition Month and RDN Day coming up, we want to talk about what it is that dietitians do, what the difference between a dietitian and nutritionist is, and why dietitians truly are the nutrition experts.
When working in the community or with clients, we have found that there is so much confusion on what a dietitian actually does or who is a dietitian.
So what is a registered dietitian or registered dietitian nutritionist (or RD/RDN for short)?
A registered dietitian must complete a bachelor’s degree in nutrition and dietetics. A bachelor’s degree focuses on areas of food service, food service management, food science, chemistry, biochemistry, medical nutrition therapy, anatomy, and physiology.
Once the undergraduate is completed, students must complete a dietetic internship. Dietetic internships might be found within a university, healthcare facility, or food service management company. The internship is a comprehensive program, requiring 1200 hours of supervised practice in community, clinical, and food service areas.
After the dietetic internship has been completed, students must then sit for the national exam though the Commission on Dietetic Registration. After passing the exam, the professional is then deemed a dietitian and must hold a license in their practicing state. A dietitian is then required to complete continuing education appropriate to their professional areas.
Where do registered dietitian nutritionists work?
A registered dietitian nutritionist can work in many different areas. You might find an RDN in:
What’s the difference between a registered dietitian or registered dietitian nutritionist and a nutritionist?
This is one of the most commonly asked questions. It can be a confusing concept, but to simplify it: all dietitians are nutritionists, but not all nutritionists are dietitians.
Why is that?
A nutritionist is not a legally protected title. This means that there is no consistency in education or background in order to become a nutritionist. In some cases, nutritionists may not have any nutrition background at all.
Whereas, registered dietitian is a legally protected title. Therefore, in order to practice as a registered dietitian or registered dietitian nutritionist, a professional must complete rigorous school work, dietetic internship, pass a registration exam, and hold an active license in the practicing state. Dietitians are the only people who can practice medical nutrition therapy.
Why does it matter?
Dietitians are the experts in nutrition and dietetics because they have a thorough background in the physiology of nutrition and the chemical interactions foods have in the body. This background allows them to weed out fact from fiction and help you to navigate your health considering a wide array of considerations. They are trained to consider your food preferences, health conditions, budgets, schedule, culture, lifestyle, and many other things to help you make the best nutrition choices for your life.
This graphic above is an excellent representation of all the components dietitians are trained to think about when evaluating nutrition and health habits!
How do I find a dietitian?
To find a registered dietitian near you, you can go to this website to locate an RDN in your area. You can also ask your doctor if they have a dietitian that they can refer you to as well. If you just have questions for a dietitian, Let’s Move! STL is a team of five registered dietitians ready to answer your nutrition related questions. To ask a question, click here!
This month, find an RDN and wish them a happy National Nutrition Month! Sign up for our monthly newsletter here to stay up to date with our NNM events and other blogs and recipes we share on the site!
In honor of American Heart Month, we’re talking heart health. Many of you may be affected by heart disease or know someone who has. This month, we wanted to give you information that could help you and your loved ones adopt healthy choices in the hopes of preventing this life-threatening disease.
Did you know that about 610,000 people die of heart disease in the United States every year, which is about 1 in every 4 deaths. Smoking, eating an unhealthy diet, and being physically inactive all put you at a higher risk of developing heart disease. But there are some simple changes to your diet and lifestyle to help reduce your risk of heart disease!
For starters, eating a healthy and balanced diet can begin to reduce your risk of chronic diseases, including heart disease. We like to focus on the MyPlate method to ensure you’re eating balanced meals.
Eat Balanced Meals
The MyPlate method focuses on ½ of your plate fruits and non starchy vegetables, ¼ of your plate whole grains or starches, and ¼ of your plate lean proteins and nonfat or low-fat dairy. Whole grains can be found in whole wheat bread, brown rice, whole grain pasta, oatmeal, quinoa, farro, and many other grains. Starchy vegetables like corn, peas, and potatoes also fall into this section of the plate. When choosing lean proteins, look for foods like chicken, fish, beans, nut butters, eggs, lean ground meat, or loin or round cuts of meat. Aim to make your plate look like MyPlate for most of your meals in the day.
Eat the Right Fats
Fat is a macronutrient needed by the body. Fat provides structure to cells and cushions membranes to prevent damage. Oils and fats are also needed to absorb fat-soluble vitamins like vitamin A, a micronutrient important for healthy eyes and lungs. But too much unhealthy fat can contribute to your risk of heart disease.
There are four major types of fat:
Saturated & Trans Fats
Both increase LDL (or “bad” cholesterol) and are linked to an increased risk of cardiovascular diseases. Trans fats also lower HDL (or the “good” cholesterol). Aim to limit saturated fats by replacing them with healthier sources of fat like mono- and polyunsaturated fats. Avoid trans fats whenever possible.
Saturated fats are often found in:
Trans fats are often found in:
Monounsaturated & Polyunsaturated Fats
Unsaturated fats like monounsaturated fats and polyunsaturated fats have been shown to improve brain function, lower cholesterol levels, and decrease risk of heart disease. These are the healthy fats that we want to include into our diet regularly.
Monounsaturated fats are often found in:
Polyunsaturated fats are often found in:
Including a range of healthy fats in your diet can have health protective benefits. Try cooking with olive oil, having a handful of nuts as a snack, or incorporating seafood during the week.
High blood pressure can also contribute to higher risk of heart disease because it increases pressure and stress on your heart. To decrease your blood pressure, be sure to limit your sodium or salt intake to 2300 mg per day. Aim to base the majority of your meals around foods naturally low in sodium like fresh or frozen fruits and vegetables and unseasoned whole grains.For more information on sodium, take a look here.
High Sodium Foods Include:
To limit some of your salt consumption, opt for low sodium or no salt added versions of foods. For canned beans or vegetables, drain and rinse two times to remove some of that salt.
Maintain a Healthy Lifestyle
Practicing an overall healthy lifestyle reduces your risk even further. Make sure to exercise, get enough sleep, drink enough H2O, and live a smoke-free life. Find movement you enjoy such as walking, dancing, yoga, cycling, weight lifting, you name it!
This month, choose one of these tips to focus on. Create a SMART goal and take it as a challenge to reduce your risk and protect that loving heart. Work on filling out this handout here to determine a SMART goal for you! What goals are you going to work on this month? Leave a comment and let us know!
Hands up if you make a New Year’s resolution each year? This time of year is filled with cleanses, detoxes, and fad diets that are typically expensive, not evidence based, and unsustainable. How many of you have tried one of these fads once the New Year rolled in? How many of you kept that habit throughout the whole year?
Often, New Year’s resolutions are created with great intentions, but fall flat by the end of January. Have you taken time to reflect on why those goals don’t last? Have you ever wondered why this is? It could be that you took on too much too soon or worked hard toward goals that weren't really designed with your health and well-being in mind.
This year, we want to challenge you to build healthy lifestyle habits that are sustainable and realistic for your life and your body.
And we’ve got just the program for you!
Small Changes for Health is a program crafted by registered dietitians that covers a range of topics to help you achieve the healthiest life based on your individual needs! We’ll start the program by teaching you how to make SMART goals that will last for years to come.
So, what is Small Changes for Health?
A FREE, 10-week program designed to help you build healthy habits one week at a time. The program focuses on physical activity, healthy eating, sleep, and other self-care strategies designed to improve well-being.
The theme for 2019 is “An Ounce of Prevention”. Whether you’d like to do what you can to minimize your risk for chronic disease, or prevent the progression of an existing disease, the habits you build will support either goal.
How does it work?
Each week you receive an email with a small change in physical activity and a healthy habit challenge for you to complete We will also share tips and resources to help you meet the goals.
What are the changes?
For the physical activity change, you may be asked to do an activity for a specified length of time and number of days during the week. The goal is to move more often so you feel your best!
What are the challenges?
The healthy habit challenge encourages you to do a healthy activity like eating balanced meals, sleeping more, and adding to your support network. With practice, the activities become healthy habits designed to improve mental and physical well-being.
What are the prizes?
Small Changes for Health is offering up prizes and grand prizes that you could win by participating:
What will I need to participate?
Access to a computer, tablet or smartphone to access the information and tips and good walking/running shoes are the basics.
When does it begin?
The program starts the week of January 14th, 2019 and runs through the end of March.
Sign up today! https://www.smallchangesforhealth.com/
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This time of year can be as stressful as it is joyful. The holidays are a great time of gathering and celebrating. However, for many people, the holidays bring anxiety over food choices and overindulgence. Do you fear diving into holiday foods? In this month’s blog, we’re addressing the holiday food fears and giving you the tools you need to maintain your health goals all through this hectic month.
One of the best parts of a standard holiday meal is that it can be easily converted into MyPlate. We love using MyPlate as a simple checklist for creating healthy, balanced meals. Aim to make ½ of your plate fruits or non-starchy vegetables, ¼ whole grains or starchy vegetables, and ¼ a lean protein. You also want to ensure that you’re incorporating healthy fats at each meal to also keep you full. At least 3 of your meals per day should contain 3 or more different food groups.
So often, people skip meals during the holidays in order to “save” for larger meals. Skipping meals leads to bingeing later on, increased cravings, drops in blood sugar, fatigue, and irritability. Stay happy this holiday season by eating regularly throughout the day. Start the day with a healthy, balanced breakfast to get you off on the right foot. Aim for MyPlate based meals, complete with fiber, protein, whole grains, and healthy fats to keep you full.
Bring Your Own
If you’re attending parties or family gatherings, offer to bring a healthy side dish. Take on the salad-making responsibilities or try out that roasted veggie dish you’ve been waiting to try. When you bring your own veggies, you can rely on having at least one healthy option on hand.
A healthy and balanced diet includes all foods. They all have a place, even those cookies and cakes. The key to enjoying these treats is practicing mindfulness. Be intuitive about your food choices. Choose foods that you truly enjoy, not just the store-bought cake that someone shoved in your hand. Evaluate which foods really do bring that sense of satisfaction and joy to your life. Choose those. Don’t just eat the candy that doesn’t do much for you because it’s around. Aim for wholesome and deliciousness and take the time to savor that treat slowly.
Physical activity doesn’t have to go out the window because you allowed yourself to enjoy indulgences. Make a point to go on a family walk after dinner or play an active game with friends. Embrace the cold and go for a morning hike before festivities begin or do a yoga video in your downtime. Activity does not need to be strenuous, but you’ll feel much better when you get that blood flowing!
This holiday season, ditch the stress and guilt associated with food. Refocus your holiday to be about spending quality time with friends, family, or giving back to the community. The holiday season is about celebrating the ones you love, rather than the food itself. Work on incorporating foods you love with mindfulness and intention, and experience the liberation from food rules. Check out more ideas on our holiday Pinterest board here! Happy holidays from Let’s Move! STL!