{"id":6577,"date":"2020-03-23T09:00:48","date_gmt":"2020-03-23T15:00:48","guid":{"rendered":"https:\/\/dsiohn098w.mpqhf.org\/blog\/?p=6577"},"modified":"2020-04-30T11:17:12","modified_gmt":"2020-04-30T17:17:12","slug":"better-nutrition-national-nutrition-month","status":"publish","type":"post","link":"https:\/\/dsiohn098w.mpqhf.org\/blog\/better-nutrition-national-nutrition-month\/","title":{"rendered":"Better Nutrition for National Nutrition Month"},"content":{"rendered":"

\"Better<\/p>\n

Better Nutrition for National Nutrition Month<\/h2>\n

By Mountain-Pacific Quality Health<\/em><\/p>\n

March 23, 2020<\/p>\n

Eating a healthier diet is one of the best measures you can take to prevent disease. Diabetes, cancer, heart failure, obesity and so much more can be prevented or managed with diet and exercise. But sometimes foods we think are healthy can be deceiving. So how do you know when foods have the health benefits we need?<\/p>\n

<\/p>\n

Vegetables would never deceive us.<\/strong><\/h3>\n

Yes and no. Generally speaking, getting three to five servings of vegetables every day is an important part of a healthy diet. They provide important vitamins and nutrients to support good health. But some vegetables are, in fact, healthier than others.<\/p>\n

Frozen, canned or fresh?<\/em><\/p>\n

Packaging can make a difference, but maybe not in the way you think. Studies show frozen and canned vegetables can be just as healthy as fresh vegetables. In fact, they are a great alternative to fresh vegetables, especially when your favorite vegetables are out of season. But remember to check the labels on bags and cans. Look for packaging that advertises \u201cno salt added.\u201d Avoid frozen or canned vegetables packed in sauces. These tend to be higher in fat and sodium (salt).<\/p>\n

Starchy or non-starchy?<\/em><\/p>\n

There are two main varieties of vegetables: starchy and non-starchy. Starchy vegetables include potatoes, corn and beans. They are higher in carbohydrates and calories compared to their non-starchy counterparts, like broccoli, tomatoes and zucchini. It might be a good idea to watch your portion sizes when it comes to starchy vegetables, especially if you\u2019re managing diabetes<\/a> or trying to lose weight. Non-starchy vegetables contain very few calories and might be a better option. But all vegetables are rich in nutrients and are almost always a healthier choice than other starchy foods such as pasta.<\/p>\n

Veggie chips or potato chips?<\/em><\/p>\n

Most people think opting for a bag of veggie chips over your average bag of greasy and salty potato chips is healthy. Not necessarily. Check the label. Veggie chips are often high in fat, sodium and calories. Also, some of the nutrients and vitamins are lost when veggie chips are processed. If you want a healthy \u201cchip\u201d option, your best bet is to make your own veggie chips by baking kale, squash or another sliced vegetable with just a little bit of sea salt.<\/p>\n

Ok, but fruit is always our friend.<\/strong><\/h3>\n

Maybe. But be sure to choose your friends wisely.<\/p>\n

Fruit often gets a bad reputation, because sugar in fruit breaks down in your body the same way sugar in cookies and cakes does. This can be concerning for people living with diabetes. But for most people\u2014and often even those with diabetes\u2014fruit usually offers more benefits than risks.<\/p>\n

Fruit over sweets<\/em><\/p>\n

Fruits do contain sugar, but they also contain vitamins, minerals, antioxidants<\/a> and fiber. The fiber is important, because it slows down how your body absorbs sugar. This means, even if you have diabetes, you shouldn\u2019t see the severe spike in sugar like you probably would with a cookie or candy bar. Also, a serving of fruit has less sugar than a serving of ice cream or cake. If sugar is a concern, some fruits are lower in sugar than others. These include strawberries, oranges, peaches, blackberries, raspberries, grapefruits, lemons, limes and kiwis\u2014and don\u2019t forget avocados and tomatoes are fruits, too!<\/p>\n

Fruit over fruit juice<\/em><\/p>\n

Some fruit juices are better than others, but many juices have just as much sugar as soft drinks. Beware of jugs or bottles of \u201cjuice cocktail,\u201d \u201cjuice-flavored beverage\u201d or \u201cjuice drink.\u201d These have added sweeteners, making them high in calories. Even drinks that claim to be \u201c100% fruit juice\u201d can be tricky, as the nutrients and fiber found in the pulp and flesh of fruits are lost in juice. Eating a piece of fruit is often a better choice, but if you love a nice, tall glass of cold juice, go for dark berry juices like pomegranate, cranberry or prune, or consider trying vegetable juice.<\/p>\n

Fruit over dried fruit<\/em><\/p>\n

Dried fruit has its pros and cons. Like fresh fruit, dried fruit can provide fiber, vitamins and antioxidants. But again, the key is to always read the label. Some dried fruits are sweetened with added sugars or have artificial preservatives. Others are coated in yogurt or fried in oil. Read the ingredients. Dried fruits with only one ingredient, the fruit itself, make for as healthy a snack as fresh fruit.<\/p>\n

Other \u201chealth foods\u201d can also be deceiving.<\/strong><\/h3>\n

Granola bars and protein bars are often considered healthy but may not be what they seem. They can be full of sugar and preservatives. Labels that read \u201corganic\u201d or \u201clow fat\u201d can also be tricky. They sound healthier than their counterparts, but are they really? Organic doesn\u2019t mean less calories or less fat<\/a>. And a product may be low in fat but high in sugar or preservatives to keep the flavor you get with the full-fat versions.<\/p>\n

If you\u2019re looking for healthier food options, here are some tips to make sure you\u2019re not falling for nutrition tricks at the supermarket:<\/p>\n