Nutrition Corner: 15 Foods For Healthier Eating

I found this list of 15 foods (at WebMD) you can buy at the store for healthier eating and weight loss.

1. Eggs - I'm always harping on eating more protein and eggs definitely fit that bill. The protein source right at the start of the day helps keep you feel fuller longer. What to avoid? Bread!
2. Beans - beans contain a weight-loss hormone called cholecystokinin. Beans can also stabilize blood sugar, keeping you feeling satiated longer, as well as help lower cholesterol.
3. Salad - since salad tends to be almost calorie free (excluding the dressing of course) you should eat large quantities to feel full. You are then less likely to eat too much of less healthy things.
4. Green tea - contains antioxidants that boost your metabolism.
5. Pears - this fruit is now the top fiber source in fruits so better to fill you up!
6. Soup - apparently when you eat soup your brain believes you are full - I knew our brains were suckers!
7. Lean Beef - certain amino acids contained in lean meats can help you to slim down while still feeling satisfied. Dairy products and fish contain some of the same amino acids.
8. Olive Oil - boosts the metabolism, extra virgin is the best bet!
9. Grapefruit - no, no, not the grapefruit diet....but eating half a grapefruit before each meal or drinking one serving of juice three times a day can help you drop weight...fo' real! The phtochemicals reduce insulin levels, which forces the body to burn the calories instead of storing them as 'fluff'.
10. Cinnamon - helps lower blood sugar levels as well as cholesterol. Put it on everything!
11. Vinegar - Really? Vinegar? It likely helps you feel fuller faster due to the acid content slowing the passage of food into the small intestine. It also helps prevent the blood sugar spike that can occur with refined carbs. So go ahead and dip you bread in some vinegar...or maybe not!
12. Tofu - So you thought tofu was worthless and unappealing? Well, guess what...it's good for you and can taste good as well! Tofu is an appetite-squashing protein. Cook with seasonings and it tends to take on the taste and flavor of what you are cooking it with. I love it in a stirfry.
13. Nuts - while nuts have more fat content, they are more filling and rev the resting metabolism. That means you burn more calories while sitting on the sofa watching TV then you would if you hadn't eaten any nuts! Walnuts specifically can be a great source of Omega 3 fatty acids :)
14. High-fiber cereal - eating a bowl for breakfast can curb your appetite. After all, breakfast is the most important meal of the day!
15. Hot red pepper - capsaicin is an ingredient found in red pepper, which works by suppressing the appetite.

All of these foods are easy to incorporate into your daily diet...give it a try and let me know what you think!

Nutrition Corner: Omega-3s

Omega-3s rock. That's all there is to it. They are fantastic for you whether you are pregnant or not, and at any stage of your life!

Omega-3s are found largely in fatty fishes such as tuna, mackerel, and salmon. They also can be found in walnuts, flaxseed, and full-fat salad dressings (but use in moderation!). You can also purchase supplements at any store selling vitamins, etc.

Why should you? Here's some of the benefits...

• A recent study published by Human Reproduction showed that women with ample omega-3 consumption may have a lower risk of endometriosis. The study involved 70,000+ american nurses followed over a 12 year period. Of these women, those that consumed plenty of omega-3s had a 22% lower risk for endometriosis!
• Omega-3s lower inflammation and can decrease your risk for cancer, heart disease, and arthritis.
• Omega-3s seem to be highly concentrated in the brain and it is felt that they are important for cognitive and behavioral function. Infants of mothers who did not consume enough omega-3s during pregnancy, were found to have more risk for developing nerve and vision problems.

Symptoms of omega-3 defiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Another type of fatty acid necessary in the diet is the Omega-6s. This fatty acid promotes inflammation. Having a careful balance between the omega-3s and the omega-6s can lead to optimal health. Most Americans have 14-25 times the omega-6s then the omega-3s....this isn't good. Using a mediterranean diet tends to lead to a healthier balance of these fatty acids. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption (unless pregnant of course).

Have I convinced you? I hope so. I recommend omega-3 supplements to all my patients....running out to go pick up some more for myself :)

Nutrition Corner: Minerals

We've covered vitamins so let's move on to minerals now. During pregnancy, minerals are typically obtained in adequate numbers between dietary intake and your prenatal vitamin. Let's look at the minerals in detail...

Iron

During pregnancy, iron is needed for the manufacture of hemoglobin in both mom and baby's red blood cells (RBCs). The baby will draw iron from momma, so mom needs to keep her iron levels up. Iron is better absorbed from dietary sources than from supplements. The RDA is 30mg. Most prenatal vitamins contain around 27-35mg. But again, iron is better absorbed by the body if it comes from dietary sources. So, try eating foods such as lean or organ meats, enriched grains, green leafy veggies or dried fruits, and egg yolks.


Calcium

This mineral is important for bones, muscles, and regulatory functions in cells and blood. Again, the baby will draw calcium from momma to help with skeletal growth. Pregnant women need about 1200mg of calcium a day. Good food sources for calcium include milk, cheese, whole grains, leafy veggies, and egg yolks. Tip: if you find yourself having frequent 'charley horses', or leg cramps, try getting more calcium in the form of a supplement or dietary. This usually takes care of those pesky leg cramps!


Phosphorus

Phosphorus works closely with calcium, with the body maintaining a careful ratio in the blood. Our diets in the US are typically very high in this mineral. Typically foods that are high in phosphorus contain only small amounts of calcium. The RDA is 1200mg during pregnancy. Foods high in phorphorus include lean meats, milk, cheese, processed meats, snack foods, and carbonated beverages. No supplementation is needed on this one!


Magnesium

Much of this mineral is stored in the bones, similar to calcium and phosphorus. Active magnesium is found in the nerve and muscular cells. This mineral can also be taken as a supplement to decrease leg cramps, however does not cause any change in blood levels of the mineral. The RDA is 320mg. Dietary sources include green veggies, nuts, wheat bran, soybeans, and wheat germ.


Iodine

Iodine is important for preventing many mental deficiencies in the developing baby's brain. The RDA is 22o micrograms. The source is idodized salt and seafood. It is rare to have a deficiency in this mineral in the US.



Zinc

This mineral is a component of insulin so has an active role in metabolism. The zinc RDA is 15mg. Zinc supplements are not recommended at this time due to lack of evidence that shows a benefit. Foods rich in zinc include oysters, shellfish, Brewer's yeast, wheat germ, wheat bran, pine nuts, bran cereals, and pecan nuts. Other sources that also have zinc include liver, cashew nuts, fish, eggs, and parmesan cheese.



Manganese

This trace mineral is typically ingested in adequate amounts from food sources so supplementatation is not necessary. The mineral plays a role in the formation of bones and cells. The RDA is 2.6mg. Food sources include:

1 cup raisin bran cereal: 1.9 mg
1 cup cooked brown rice: 1.8 mg
1 cup cooked oatmeal: 1.3 mg
1 ounce (19 halves) pecans: 1.3 mg
1 ounce English walnuts (14 halves): 1.0 mg
1/2 cup pineapple chunks: 0.9 mg
1/2 cup boiled spinach: 0.9 mg
1/2 cup black beans: 0.4 mg
1 ounce (23 whole kernels) almonds: 0.6 mg
1 slice whole wheat bread: 0.6 mg1 cup black tea: 0.5 mg
1/2 cup raspberries: 0.4 mg
1/2 cup sliced strawberries: 0.3 mg

Nutrition Corner: Vitamins

I was recently emailed by a patient of ours. She is pregnant with her third baby and wants to really make every effort to be healthy. She was wondering what minerals, vitamins, herbs, and spices were safe during pregnancy and in what amounts. I decided to break this down a bit and will talk about vitamins first. A couple posts will follow in the near future with more information about minerals and herbal use during pregnancy. Great questions Amy!

I've always felt that it's a struggle to get everything we need in our daily foods when it comes to minerals and vitamins. Or maybe I'm the one who struggles with that! Anyway, during pregnancy, healthy eating becomes even more critical due to eating 'for two'. Typically a prenatal vitamin (and it doesn't have to be a fancypants one at that!) is adequate for most women coupled with a healthy sensible diet. What follows are the most common minerals and vitamins we need (and why) and the amounts recommended for pregnancy. Keep in mind this is a general overview and that some women may have special needs. Also important to remember - it's better to get most minerals and vitamins from dietary sources as opposed to pill form.

First, a few definitions...

• Protein - provides the structural base for all new cells and tissues in the mother and baby.


• Carbs - Source of energy


• Lipids - Fat....enuff said?


• RDA - Recommended Daily Allowance

Vitamins

• Thiamin, riboflavin, and niacin contribute to the production of energy. They are found in almost all foods but exceptionally good sources include whole grains, legumes (beans, etc), organ meats, pork, milk, cheese, lean meats, and leafy green veggies. RDAs respectively are 0.5, 0.6, and 6.6mg per 1000 calories eaten. So if you eat a 2000 calorie a day diet, then you should be getting 1mg a day of thiamin to maintain optimal health.
• Folic acid is involved in DNA and RNA synthesis so very important for cell growth and division. It was found that having enough folic acid in the diet significantly reduced the liklihood of neural tube defects (NTD) such as spina bifida. It is recommended that women be taking folic acid prior to pregnancy or as soon as pregnancy is known to gain maximal effect. The recommended amount is 0.4mg per day. If a woman has previously had a child with a NTD, then she should be taking 4mg. Orange juice is the largest contributor of folate in America.It can also be found in many foods, however does not absorb as well as the synthetic (pill) form. Go figure!
• Vitamin B12 is important for the nervous system. Deficiency in this vitamin is rare as it is present in all foods of animal origin (i.e. milk, eggs, meat, liver, cheese) as well as being manufactured by bacteria in the gut. The RDA is 2.2 mcg.
• Vitamin B6 is another important vitamin involved in protein formation and can affect the nervous system as well. the RDA is 2.2mg per day. Some benefit may be gained in taking this vitamin in high doses (25mg three times a day) for women experiencing extreme nausea and vomiting during early pregnancy. Good sources for this vitamin include wheat, corn, liver, meat, and milk.
• Vitamin A is involved with reproduction, the immune system, and vision among other things. This is one that you don't want to have too much of as it can be harmful to the growing baby. The RDA is 5000-8000 IU depending on what source you look at. Sources of Vitamin A include animal sources (butterfat, liver, egg yolk) and plant sources (drak green or deep yellow vegetables or fruits, fortified margarine).
• Vitamin C assists in the formation of connective tissue, skin, tendons, and bones. The RDA is 60mg and this is easily met with dietary intake. Vitamin C rish foods include citrus fruits, papayas, strawberrries, melons, broccoli, potatoes, tomato, cabbage, green or chili peppers.
• Vitamin D assist the body in maintaining calcium balance and absorption. Adequate intake is 5 mcg (adequate intake is used when insufficient evidence exists to develop an RDA). Most people are able to get adequate Vitamin D from sunlight exposure. Very few foods contain this vitamin. Cod liver oil and some fish (salmon, mackerel) contain high levels.
• Vitamin E assists in absorption of Vitamin A, is an antioxidant, and is responsible for maintaining cellular membranes. It is extremely rare to be deficient in Vitamin E. The RDA is 15mg. Food sources include nuts, seeds, and vegetable oils. Green leafy veggies and fortified cereals contain significant amounts.
• Vitamin K is essential for blood clotting. No supplementation is necessary unless a known defieciency (rare). Foods rich in vitamin K include green, leafy vegetables such as spinach, broccoli, asparagus, watercress, cabbage, cauliflower, green peas, beans, olives, canola, soybeans, meat, cereals, and dairy products.

Coming soon.....Minerals!