Understanding what fats come from where and how much your body needs can drastically aid the average person in reaching their fitness, dietary, or health goals. Unsaturated fats or “good fats” are usually found within certain natural foods such as avocados, nuts, and seeds! It usually isn’t easy to go overboard on these, as unsaturated fats are usually recommended for healthy hair, skin, and nails and have the tendency to keep one full for a long period of time. Saturated fats are fats usually found in fatty animal products, and can be detrimental to overall health as they raise cholesterol levels and increases the risk of cardiovascular disease (Mayo Clinic). Trans fat are naturally occurring fats that are usually found in small amounts (Mayo Clinic). A typical trans fat would be that of vegetable oils such as olive oil, coconut oil, and canola oil. Again, the general rule of thumb is to avoid it when not plant-derived, and always consume in small amounts!

Ideally, carbohydrates should amount to about 40 to 65 percent of your daily caloric intake (Healthline). Carbohydrates are your bodies main source of energy, as it gets broken down into glucose and becomes the fastest and easiest to use. Carbs can be good or bad however, like most things. The difference between a complex carb and a simple carb is the difference between efficient fuel and empty calories. Simple carbs are such things like white bread, potato chips, cereal, and soda. While a complex carbs provides complex nutrition such as rice, beans, fruits, veggies, whole-wheat pasta, and oatmeal! Knowing what kinds of carbohydrates you are consuming is the fundamental basis towards understanding proper nutrition.

We discussed serving size, ingredient list, sugar, sodium, fat, and carbs. After reading this two-part post you should now be more familiarized with knowing what a “healthy diet” truly consists of! If you have any further questions about your health, do not hesitate to reach out and schedule a free appointment with one of our Registered Dieticians at a HealthNet location nearest to you.

Posted by: Emily Jump, Marketing and Communications Intern

The first most important thing to understand is serving size, which is usually located at the top left of the label. If a serving size is 12 crackers with 120 calories per serving size, but there are 60 crackers in the box, eating the whole box means consuming a whopping 600 calories! Knowing exactly how much you are eating can better help you understand where to fit your snacks in during the day and how much to eat of what. That box of crackers just replaced an entire meal that could have been something else with more substantial nutrition.

Near the bottom of the label lists all the ingredients that are found within the product. The first ingredient listed is the main ingredient, meaning that most of the product is made up of that ingredient. If the first ingredient is cane sugar and the last ingredient is apple juice, that means that there is far more sugar than there is fruit juice. What many people also trip up on is the pronunciation of certain words found in this list. Usually these words are long scientific words that are often confusing. In order to breakdown what these words mean, it is important to understand prefixes and suffixes, as prefixes and suffixes determine the origin of each ingredient. For example, if an ingredient starts with “lact-” that means that it is a derivative of milk, meaning someone with a dairy intolerance would not be able to consume that product. The suffix “-ose” found in the words glucose, fructose, and lactose, means “sugar.” This understanding is also useful when reading cosmetic products, as the suffix “-cone” means a variation of silicone, which has been a recent infamous ingredient to avoid in shampoos and conditioners.

The next most important thing to understand in a nutrition label is grams of sugar, and how much is too much! According to Healthline, the recommended amount of sugar to consume a day is 37.5 grams for males and 25 grams for females. The average person consumes 76.7 grams of sugar a day, which is equal to 19 teaspoons and 306 calories (Healthline). To put these numbers into perspective, a bottle of sweet tea contains 44 grams, a can of soda contains 39 grams, and an energy drink contains 27 grams of sugar. If you want to stay inside your daily limit of sugar, opt for drinks with a lower amount of sugar per serving (less than 10) or only indulge in a couple of sips of soda or tea!

Stay tuned for Part 2 where we discuss sodium levels, different types of fat, and carbohydrates!

Posted by: Emily Jump, Marketing and Communications Intern

A general rule of thumb is this: If it came naturally from the earth i.e.: fruits, vegetables, nuts, and seeds, then it has the HealthNet’s stamp of approval! Processed foods are usually the culprit; however, we’ve narrowed it down to which ones to avoid, which ones to choose, and which ones to make at home!

Peanut Butter

• Peanut butter can often be used as a significant source of protein, it’s very filling and tastes amazing. However, most peanut butters are loaded with sugar, oil, and salt. Try using peanut butters with just two ingredients: dry roasted peanuts, and salt. If it must be stirred, that is a natural indication that the peanut butter has not been overly processed.

Oatmeal

• Oatmeal is often promoted as a great option for breakfast because of its high nutrient content and ability to keep you full until lunch. However, individual packets of oatmeal that can be prepared in the microwave are usually contaminated with extra sugars and unnecessary additives to make it “easier” for the consumer. The good news is that oatmeal labeled as “steal cut” or “rolled oats” are not overly processed and have the potential to taste like whatever you want depending on what you add to it. Try adding cinnamon, mashed banana, and frozen berries to your next bowl of oats!

Hummus

• Over the last few years, everyone has seemed to come to a common consensus that hummus is extremely delicious, as well as being a healthier alternative than other vegetable and cracker dips. Although true, it is important to be cautious when eating hummus because of the high oil content. A large amount of oil is directly associated with a high calorie count. It can be easy to go overboard with hummus because of how addicting it can be to snack on. If eating in moderation seems too difficult, one could always opt to making their own with a can of rinsed chickpeas, tahini, garlic, lemon, olive oil, spices, and salt! This way you can control the portion size of the oil and salt, so you know exactly what is going into your body.

Salad Dressing

• Much like hummus, store bought salad dressing always seems like a good idea in theory. It is made for salad so it must be healthy, right? Not necessarily. These dressings are usually very heavy on the oil and salt. Luckily, dressings can actually be made from home and stored in the fridge for a few days. If a salad dressing must be refrigerated it is generally a good indicator that it is fresher and better for you than those found on the shelves in the grocery aisles. Mashing up an avocado with some salt and lime juice and diluting it with water is a great healthier alternative to store bought options.

When it comes to healthier alternatives always be observant of sugar, salt, and oil/fat content. Understand how many calories in a serving size, and never forget the option of creating your own at home. Doing so usually results in a tastier final product anyways!

Posted by: Emily Jump, Marketing and Communications Intern

“Put Your Best Fork Forward” is the theme for National Nutrition Month 2017 which is a reminder that each of us can decide if we will or will not make healthier food choices. Making small changes over time can help improve our health now and into the future.  By putting your best fork forward you can make sound and informed decisions on what you put on your fork as well as developing healthy, as well as, reasonable exercise habits.  Just remember each bite counts!

For more information on a healthy diet, call a HealthNet health center near you and ask to make a FREE appointment with our dietitian, Karen! Our dietitian can help you with weight loss, diabetes, cholesterol and much more!

Post by Karen Gough

Sources:

http://www.eatright.org/

• Bananas
• Oranges
• Apples
• Carrots
• Hard boiled eggs
• String cheese
• Yogurt
• Granola bars (Always be sure to check the nutritional content when buying grocery store granola bars. Some bars can be full of sugar!)
• Almonds
• Whole grain cereals

Healthy snacks don’t have to be hard to find. Fill up your lunch box with healthy snacks for the family and enjoy them on the go!

Interested in learning more about healthy eating? Call your HealthNet health center and ask to make a FREE appointment with our dietitian, Karen!

The month of March is celebrated as National Nutrition Month! This year’s theme for 2016 is “Savor the Flavor of Eating Right.” “Savor the Flavor of Eating Right” tells us that every one of us should be mindful to take time to enjoy our foods and personal traditions.

Eating for your specific lifestyle should be enjoyable as well as a way to appreciate the pleasures, flavors and social experiences food can add.  Each one of us have a reason for our eating habits and being mindful of our personal lifestyle can help us to make healthy and flavorful foods, and that is the best way to savor the flavor of eating right!

For more information on a healthy diet, call your HealthNet health center and ask to make a FREE appointment with our dietician, Karen Gough.

Post by Karen Gough

Sources:

EatRight.org: http://www.eatright.org/resources/national-nutrition-month

With Thanksgiving behind us, how did you do with your holiday eating behaviors?  Did you need your stretchy pants?  Did you make room for any fruits or vegetables?  Was your whole plate covered in gravy?  If you didn’t do as well as you wanted, here are 10 tips you can try out at upcoming holiday gatherings.

1. Use a smaller plate.  This will trick your brain into thinking you are eating more than you actually are.
2. Drink water. This will help you stay hydrated and feel full longer.
3. Make sure are not extremely hungry before getting to the “big meal.”  Being overly hungry before the meal could lead to overeating.
4. Load half your plate with healthy fruits and vegetables.  This will allow you to get some healthy calories and nutrients.
5. Think ahead about what foods will be available during the meal and plan what you are going to eat.  This will help cut down on impulse eating as you follow through with your plan.
6. To reduce the temptation to snack, stay out of the kitchen or away from areas where food is being prepared.
7. After your first plate of food, wait 20-30 minutes before going back for more. This will allow your mind to understand how full you are.
8. Exercise and be active throughout your day.  This will help burn more calories.
9. Give yourself permission to not finish and\or throw away extra food on your plate (or your child’s plate).  This will help limit extra calories that you are tempted to consume.
10. Moderation is key!  If there are a lot of foods you want to try, focus on putting a smaller portion of each item on your plate.

Hopefully these tips will allow you to cut down on extra calories, improve the quality of time spent with friends and family, and feel successful in a challenging environment!

Happy Holidays!

Post by Mike Lockard

Summer is here and most of us will probably attend a cook out or barbecue or host our own. While cookouts are great to spend time with family and friends, they might not be great for your health.

According to The Daily Meal, a single day of barbecue eating could total 2,652 calories!  Check out the information below on the calories and fat in your favorite cookout foods.

Hot dog with ketchup:                    315 calories/18.5 grams of fat

Potato salad (1 cup):                       358 calories/20.5 grams of fat

Hamburger patty:                            250 calories/9 grams of fat

Pasta salad (4.9 oz):                        370 calories/26 grams of fat

Lemonade (8 oz):                             98 calories/25.7 grams of sugar
*According to calorieking.com

To make it easier to say no to these unhealthy cookout foods, eat before you go so you are less likely to grab a plate full of food at the cookout.

If you can’t resist, be aware of your portions and drink lots of water. Water will help you feel full and can help stop the temptation of grabbing seconds!

Need help with healthy eating? Make a free appointment to see our Registered Dietitian today! Find a HealthNet Health Center near you by clicking here.

http://www.eatrightpro.org/resources/media/multimedia-news-center/national-nutrition-month-media-materials

There is no better time to get rid of your unhealthy eating habits than March, which is National Nutrition Month! This year’s theme, “Bite Into A Healthy Lifestyle” starts at the time when many New Year’s resolutions start to fail.  National Nutrition Month is a great reminder to try and eat a wholesome diet and maintain your exercise plan. Below are tips for eating better, as well as how to keep a healthy diet.

The internet has many different diet plans, but in reality there is no miracle to healthy eating and lifestyle changes. “There is no one pill, food, drink, or machine that is the key to achieving optimal nutrition and health,” says Morgan Richardson of the Scotland County Health Department (1). When shopping choose items such as fruits, vegetables, whole grains and fat-free or low-fat dairy products. You should also plan time during your day to exercise and always be aware of your portion sizes. Don’t be fooled by low-calorie foods! Sometimes they can add up more than you think if your portion size is bigger than it should be. A lot of a good thing is not always a good thing!

A healthy diet can reduce your risk of diseases like heart disease and Type 2 diabetes. It can also help lower blood pressure and cholesterol, and even prevent certain types of cancer.

Eating a balanced diet doesn’t mean you have to stop eating certain foods. When you don’t eat certain foods, it is common to want those foods again. If you give in and eat those foods, you might feel guilty and go back to your unhealthy eating habits (1).

The President’s Council on Fitness, Sports & Nutrition recommends eight healthy eating goals which are (2):

• Make half your plate fruits and vegetables.
• Make half the grains you eat whole grains.
• Switch to fat-free or low-fat (1%) milk.
• Choose a variety of lean protein foods.
• Compare sodium in foods.
• Drink water instead of sugary drinks.
• Eat some seafood.
• Cut back on solid fats.

The bottom line: 

Try to be more mindful of your food choices and exercise every day.  One way to do this is to keep daily food and activity logs.  There are several apps or web sites you can use that are free (myfitnesspal.com or app, fatsecret.com or app)!

Post by Karen Gough

Sources:

1. http://www.ibtimes.com/national-nutrition-month-2015-ideas-healthy-eating-habits-recipes-tips-balanced-diet-1830886

2. http://www.fitness.gov/eat-healthy/how-to-eat-healthy/

Our society is becoming so fast paced that we want things to be taken care of quickly and look for instant gratification.  That’s why we all, yes, even I’m guilty of it, go through the drive thru to grab dinner on the go instead of cooking at home.  Have you seen the statics now on obesity in America?  Did you know that more than 2/3 of adult Americans are obese or overweight? Or that about a quarter of 2-5 yr. olds and one-third of school-age children (including adolescents) are overweight or obese in the U.S.?  (Ogden et al., 2014)

When I was reading these facts it was quite a shock to me.  Did you know that obesity is considered a medical illness and that it has its own set of issues that follow with it?  Why is it that we don’t take a few minutes out of our day to cook healthy meals at home?  Why is it that we are okay with eating chips or drinking 48 oz. sodas from the gas station and think that it is sufficient for us and our bodies to function properly?  It seems that we as a society have gotten away from eating our fruits and vegetables that have all the natural nutrients our bodies need on a daily basis.

I attended a conference last year that mentioned, if we just ate healthier and ate our recommended fruits and vegetables, our body would get the necessary dopamine and serotonin naturally that we are looking for in medicines now.  I’ve read numerous articles talking about the unhealthy effects of processed foods on us and our immune system.

So I ask you, is it really worth it to you and your family’s wellness and well-being to go through the drive-thru consistently?  Is it worth adding to or creating medical issues?  What we put into our body affects our moods and irritability.  What we do or do not put into our body also affects our overall well-being and how we function.  If we don’t get the essential vitamins, nutrients and proteins we need, it kurplunks, like a car when it doesn’t get its regular oil changes, tune ups, and gas.

So remember, this year as our New Year’s resolution, let’s all try to eat healthier meals!

For more information on a healthy diet, call your HealthNet health center and ask to make a FREE appointment with our dietician, Karen Gough.

Post by Bhumi Bhavsar

Source:  http://frac.org/initiatives/hunger-and-obesity/obesity-in-the-us/