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Nutrition in the New Year: 10 Tips to Eat Healthier in 2021

Nutrition in the New Year: 10 Tips to Eat Healthier in 2021

By Lacey Anderson, MS, RD, LDN

With so much nutrition information floating around, it can be tough to figure out the best way to make healthier choices in the New Year. Our advice is to start small and remember the basics of healthy nutrition. Research shows that simple, everyday changes add up to make big impacts on your health. Here are some simple tips for a healthier new year!

1. Swap white bread for whole-grain bread. Whole grains are full of fiber and healthy carbohydrates that provide lasting energy. When a food is made with a whole grain, that means it includes all parts of the original grain, including a fibrous outer layer, energizing inner layer, and a vitamin and mineral-dense pocket called the germ. Look for the word “whole” as the first ingredient on a nutrition facts label to know if a bread is a whole grain. Food companies get creative with labeling their products: bread labeled “wheat” or “multigrain” is not always a true whole grain, so make sure to double-check the label.

2. Use olive oil instead of butter when cooking. If you are focused on improving your heart health this year, replacing a saturated fat such as butter with an unsaturated fat such as olive oil will go a long way. According to the American Heart Association (AHA), replacing one teaspoon of butter or margarine with olive oil can lower the risk of cardiovascular disease by 5% and coronary heart disease by 7%. According to a study done by the AHA, those who consumed more than half a tablespoon of olive oil each day had a 15% lower risk of having any kind of cardiovascular disease. Olive oil and other unsaturated fats are the best for heart health and can be used during the cooking process or sprinkled on top of a salad or dish before eating.  

3. Add more beans and legumes into your diet. Beans and legumes, including kidney beans, pinto beans, black beans, garbanzo beans, lentils, and soybeans, are rich in protein, fiber, iron, zinc, potassium, and folate. They provide a lot of protein and fiber, with less fat than other protein sources such as meat. Fiber-filled foods such as beans and legumes are healthy for the digestive system. They help to lower cholesterol in the body, feed the helpful bacteria in your gut, and can help prevent colon cancer. The American Cancer Society recommends getting enough fiber from whole plant foods to reduce the risk of colon cancer. If you are new to beans or legumes, try replacing half of the meat in your recipe with beans!

4. Start out your morning with a piece of whole fruit instead of a glass of juice. When eating a whole fruit, the natural sugars are digested slowly because they are accompanied by fiber found in the fruit. Whole fruits such as berries and citrus fruits are extremely nutrient-dense and are full of antioxidants and vitamins. Choosing a whole piece of fruit with a meal or as a snack also helps to sustain your body between meals. Fruit juice, on the other hand, is a highly concentrated version of the fruit, so it is much higher in sugar and lacks fiber. Try a juicy orange, berries, or a banana with breakfast for a more nutrient-dense start to your day.

5. Eat more veggies! This one is plain and simple. Adding just one more serving of vegetables into your day will go a long way for your health. Vegetables are nutritional powerhouses that contain many vitamins, minerals, and antioxidants that help to reduce the risk of chronic disease. They are also full of fiber and are very versatile in cooking. The USDA’s dietary guidelines for Americans recommend that adults eat a minimum of five servings of vegetables daily.  

6. Snack on yogurt. Yogurt is a good source of gut-friendly probiotics. New research shows that the bacteria in our gut impact our health like we never knew before. Gut bacteria act as the first line of defense for our immune system, help to digest the fiber in our food and create healthy molecules for our body to use. Having abundant and diverse gut bacteria is linked to better health outcomes and even improved mood status in adults. The probiotics in yogurt help to replenish and grow these helpful bacteria in your colon. Not all yogurts are the same, though. Look for a yogurt that lists specific probiotic strains on the label and a variety that is higher in protein and low in added sugar.

7. Have a serving of nuts or seeds during the day. A handful of nuts is more than just a crunchy and delicious snack. Nuts and seeds contain many important nutrients such as omega-3 fats, fiber, vitamin E, and plant sterols which help to reduce cholesterol. This combination of nutrients and protein help to keep you full and sustained in between meals, making them a healthy and balanced snack. Choose low-sodium varieties, and sprinkle on top of salads, smoothies, or oatmeal!

8. Try meatless Monday. Going meatless once weekly helps to increase plant foods in the diet, such as beans, legumes, whole grains, and vegetables. Focusing on these foods even one day a week can help develop healthier habits over the year. Additionally, meals made with beans and legumes instead of meat are not only more environmentally friendly, but can also be much cheaper than their meat counterparts, making it a healthy swap for your health, the planet, and your wallet! Check out the Poe website for some delicious meatless meals!

9. Eat a rainbow of fruits and veggies during the week. Research shows that, although people in the US are consuming more fruits and vegetables compared to previous years, the variety among types is low. Fruits and veggies contain powerful molecules called phytochemicals that contribute to the rich color in plants and have incredible health benefits to the body. These phytochemicals include lycopene in red foods which helps reduce the risk of heart disease, chlorophyllin in green foods which helps to reduce the risk of cancer, beta-carotene in orange foods which helps reduce cell damage, and anthocyanins in purple foods which helps with memory and cognitive performance. Eating fresh fruits and vegetables from each color group during the week ensures that you are getting the full variety of phytochemicals and antioxidants to keep your body healthy year-round.

10. Think twice about taking a supplement. The nutrients that our bodies need are best absorbed when we eat real food. Taking high levels of specific supplements can be expensive and ineffective for your health. Overall, it is recommended to get vitamins and minerals through real food, and an overall healthy and balanced diet is the best way to stay healthy, rather than just focusing on getting large amounts of one nutrient in particular. Always consult a doctor before starting any supplement regimen.

Resources:

Olive Oil May Lower Heart Disease Risk.

American Cancer Society Guideline for Diet and Physical Activity

 Featured Poe Resource: #PoeFit

Need a little daily motivation to stay fit? Follow #PoeFit on Twitter for the latest tips, insights, and information on keeping fit and maintaining a healthy household.

These are fun and simple things you can do at home without a lot of special equipment, with participation from the whole family! Each week, the Poe Center posts a helpful series of tweets dedicated to nutrition, physical activity, or gardening.

Check it out here, or follow us on Twitter.

 Featured Poe Program: Poe's Cooking with MyPlate Challenge

Participants: Ages 10 – Adult.
Program Length: 2 hours

Participants work together in the kitchen to compete in a food-preparation challenge. Healthy cooking strategies are introduced, as well as reviewing MyPlate, reading a nutrition facts label, and practicing basic kitchen safety. Recipe choices include stir fry, turkey tacos, pizza with whole grain crust, and frittatas.

Programs can be presented online and is great for youth and family groups to participate from home. Call (919) 231-4006 for details.

by Signal

Happy Healthy Holidays! 5 Nutritious Recipes to Try this Season

Happy Healthy Holidays! 5 Nutritious Recipes to Try this Season

By Alicia Dosh-Eller, MPH

Having a happy holiday in 2020 also means having a healthy holiday. Along with all the important measures to prevent the spread of COVID -19, taking a new spin on some old favorites for your holiday dinner will also make your holiday table healthier. Instead of indulging in foods that are high in saturated fat, salt, or sugar, which can make you feel sluggish, the alternative recipes below are healthy, full of nutrients, and best of all, taste good! 

Mashed Cauliflower
Instead of mashed potatoes and gravy

Cauliflower is a nutrient-rich vegetable that is often overlooked during the holidays. It is high in fiber, which aids with digestion, and also contains antioxidants which can help prevent cancer. When steamed and mashed up, it takes on a similar consistency and appearance to white potatoes. Mashed cauliflower can even be seasoned like mashed potatoes- but go easy on the salt, butter, and gravy. Instead, try seasoning with garlic, onion, black pepper, chives, and/or parsley for a side dish that is full of flavor.

Ingredients- serves 4:

• 1 medium cauliflower head cut into florets (or 16 oz. frozen bag of cauliflower florets)
• 1 tablespoon olive oil
• ½ teaspoon of salt
• ¼ teaspoon ground black pepper
• 3 cloves of peeled garlic
• Garnish- chopped fresh chives and/or parsley

Instructions

• Boil cauliflower and garlic in a large pot of water for about 10 minutes or until tender. Drain and return to the pot.
• Transfer the cauliflower and garlic to a food processor (or mash by hand), add olive oil, salt, and pepper. Blend until smooth.
• Garnish with chopped chives and/or parsley

Herb-Roasted Turkey Breast
Instead of baked ham

Roasted turkey breast, especially without the skin, is a much leaner meat than baked ham. Turkey is a great source of protein, which helps maintain lean muscle mass and makes you feel fuller longer. When roasting a turkey breast, always be sure to cook until its internal temperature reaches 165 degrees F.

Ingredients- serves 8:

• 1 turkey breast (about 5-6 pounds)
• 5 teaspoons lemon juice
• 1 tablespoon olive oil
• ½ cup chicken or vegetable broth
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme 

Instructions

• Preheat oven to 325 degrees F.
• Remove skin from the turkey breast (or if keeping the skin, carefully loosen it from the meat).
• Combine lemon juice, olive oil, salt, pepper, rosemary, and thyme in a small bowl.
• Brush mixture on the turkey breast (or underneath the skin and on top of the skin if keeping).
• Pour broth into a 3-quart baking dish.
• Bake uncovered for 2 - 2.5 hours or until cooked to 165 degrees in the center (cover with foil if it starts to brown too quickly).
• Remove from oven and let sit for 10 minutes before carving.

Pomegranate Pear Pecan Salad
Instead of green bean casserole

Incorporating vegetables into your holiday dinner is essential for a well-balanced meal. While dishes such as green bean casserole sound healthy, casseroles are often loaded with salt and saturated fats, which can contribute to high blood pressure and high cholesterol. This year, add festive colors and vitamins with a nutritious pomegranate pear and pecan salad. The base of leafy greens provides a good source of calcium and iron, the pecans provide a protein crunch, and the pomegranates and pears give a sweet burst of antioxidants.

Ingredients- serves 4:

• 8 ounces of dark leafy greens (such as spinach)
• ¼ cup pomegranate seeds
• 2 cored & diced pears
• ½ cup pecans
• Dressing: 
  • ½ cup olive oil
  •  ¼ cup red wine vinegar
  • 2 teaspoon Dijon mustard
  • salt & pepper to taste

Instructions

• Mix the leafy greens, pomegranate, pears and pecans in a big bowl. 
• Whisk the ingredients for the dressing in a separate, smaller bowl.
• Add dressing to the salad, toss and serve.

Black Bean Brownies
Instead of sugar cookies

Sugar cookies are a traditional holiday treat that are typically filled with high amounts of butter and sugar. Instead, make these cute black bean reindeer brownies that kids can even help decorate. Black beans are rich in protein and fiber and make for a moist brownie that everyone will enjoy! Plus, you really can’t taste the black beans - trust us. Olive oil is a heart-healthy unsaturated fat that can be used instead of butter. 

Ingredients- serves 12

• 1 14-ounce can of low-sodium black beans, drained and rinsed
• 2 eggs
• ½ cup cocoa powder
• ¾ cup sugar
• 2 tablespoons olive oil 
• ½ teaspoon baking soda
• ½ teaspoon baking powder 
• 1 teaspoon vanilla extract
• Decoration (optional)- Chocolate frosting, 24 candied eyes, 12 red chocolate candies, 24 unsalted pretzels 

Instructions

• Preheat oven to 350 degrees F and line an 8x8 baking dish with parchment paper.
• Place all ingredients for brownies into a food processor and blend until smooth.
• Pour into the prepared baking dish and smooth evenly.
• Bake 40-50 minutes or until a toothpick inserted in the center comes out clean.
• Let cool and slice into 12 rectangles.
• (Optional)- Spread a thin layer of chocolate frosting on the brownies. Place two pretzels on each brownie for “antlers”, along with candied eyes and nose.

Cranberry Lime Punch
Instead of spiked holiday beverages

No holiday dinner is complete without a festive drink. However, many punches, eggnogs, and other holiday cocktails are often loaded with unnecessary sugar. The American Heart Association recommends no more than 25-30 grams added sugar daily depending on your age and gender. Instead, try a cranberry lime punch that is low in sugar and helps you to get adequate water intake. The festive garnish is also attractive to children and adults alike!

Ingredients- serves 1

12-ounce lime flavored sparkling water

• ¼ cup 100% cranberry juice
• 2 teaspoons lime juice
• Handful of ice cubes
• Sliced lime & whole cranberries to garnish

Instructions

• Fill glass with ice.
• Add cranberry juice and lime juice.
• Fill the rest of the glass with sparkling water.
• Garnish with lime slices & cranberries.
• Enjoy!

 Featured Poe Resource: Poe's Favorite Recipes 

Keeping a book or list of recipes can help you plan quick, delicious, budget-friendly healthy recipes for you and your family. Online resources can help with healthy meal planning, cooking, and grocery shopping. Poe has kept a list of our favorite recipes, including beautiful downloadable recipe cards, a downloadable cookbook from WakeMed and Poe, and recipes from Meredith College’s Dietetic Interns. There's so much to cook!

Check out our recipes here.

 Featured Video: Winter Recipes with Poe and WakeMed

Join the Poe Center, WakeMed, and Chef Chris as they make Butternut Squash Mac & Cheese and a delicious Brussels Sprouts Salad. These recipes are perfect for a chilly winter day. This video is the winter installment of our Seasonal Recipe Series with WakeMed.

by Signal