DID YOU KNOW? Did you know foods labeled as “cracked wheat,” “multigrain,” and “wheat flour” do not necessarily indicate they are 100 percent whole-grain? The easiest way to determine a 100 percent whole-grain product is to take a look at the ingredient list. All food labels should list ingredient in order, by weight. Foods that are 100 percent whole-grain will list a whole-grain ingredient first like bulgur, quinoa, wild rice or whole wheat. FACE THE FATS By Emily Boettcher Fat is a major source of energy for your body and aids in absorbing and transporting vitamins. This macronutrient also protects your organs and allows the body to grow and develop properly. Sources of fat should make up 20 to 35 percent of your daily calories - that’s 44 to 77 grams of fat total per day based on a 2,000 calorie diet. The Percent Daily Value that you find on a nutrition facts label is for total fat, but here are the facts on how the types of fat are different: Trans Fats Trans fatty acids are not essential for good health. The American Heart Association recommends cutting back on foods containing trans fats. Examples: partially hydrogenated oils, margarine, baked goods, fried foods Increased consumption of trans fats found in highly processed foods is associated with: Increased risk for cardiovascular disease Increased low-density lipoprotein (LDL), a.k.a. “bad” cholesterol Decrease in the high-density lipoprotein (HDL) , a.k.a. “good” cholesterol Saturated Fats Your body produces saturated fatty acids so they are not essential to your diet. Examples: Coconut oil, palm oil, beef, pork, chicken fat, butter, cheese Limit saturated fat to 10 percent or less of calories in a day – that’s about 20 grams total per day based on a 2,000 calorie diet. Increased consumption of saturated fat is associated with: Increased risk for cardiovascular disease Increased risk of developing type 2 diabetes Increased total blood cholesterol and LDL Monounsaturated & Polyunsaturated Fats Both types of unsaturated fats are recommended in your daily diet. Examples: avocado, tuna, salmon, sardines, mackerel, herring and lake trout, walnuts, flaxseed, sunflower seeds and some oils like olive, canola, peanut, safflower, sesame When consumed in moderation, both forms are found to: Improve blood pressure Improve blood cholesterol levels Decrease risk for cardiovascular and heart disease Decrease risk of type 2 diabetes Pay attention to the food label Nutrition Facts to learn which types of fat your foods contain. Choose foods with unsaturated fats and limit foods with saturated fats. Remember that some fat is necessary for a healthy body, so enjoy this macronutrient in moderation! IN THIS ISSUE The food you eat affects all aspects of your health. This month, the Healthier Living Newsletter is all about food. A well balanced diet is not just about cutting out bad foods, but also about including the nutrients your body needs. Use the information in this issue to make mindful food choices. It doesn’t have to be all or nothing. Find ways that you can modify your current eating habits in a way that will help you achieve your goals for better health. Correction: In our January Newsletter Did You Know section, the recommendation for fiber is 25 grams for women and 38 grams for men under 51, and 21 grams for women and 30 grams for men ages 51 or older. MARCH 2017 WHAT’S INSIDE QUESTION & ANSWER Multivitamins TARGET TRAINING Oblique Knee Tuck LIFE BALANCE Protein CHALLENGE OF THE MONTH Dining Out FOOD FOR THOUGHT/RECIPE Probiotics By Kate Bendickson
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QUESTION & ANSWER IN THIS ISSUE Multivitamins TARGET ... · to your diet. Examples: Coconut oil, palm oil, beef, pork, chicken fat, butter, cheese Limit saturated fat to 10 percent
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Transcript
DID YOU KNOW?
Did you know foods labeled as “cracked wheat,” “multigrain,” and “wheat flour” do not necessarily indicate they are
100 percent whole-grain? The easiest way to determine a 100 percent whole-grain product is to take a look at the
ingredient list. All food labels should list ingredient in order, by weight. Foods that are 100 percent whole-grain will
list a whole-grain ingredient first like bulgur, quinoa, wild rice or whole wheat.
FACE THE FATS
By Emily Boettcher
Fat is a major source of energy for your body and aids in absorbing
and transporting vitamins. This macronutrient also protects your
organs and allows the body to grow and develop properly. Sources
of fat should make up 20 to 35 percent of your daily calories - that’s
44 to 77 grams of fat total per day based on a 2,000 calorie diet. The
Percent Daily Value that you find on a nutrition facts label is for
total fat, but here are the facts on how the types of fat are different:
Trans Fats
Trans fatty acids are not essential for good health. The American
Heart Association recommends cutting back on foods containing
While you might think of bacteria as being bad for you, did you know
that some forms of bacteria are considered healthy? Several forms of
bacteria live in and on your body, including a group of bacteria
known as probiotics. Probiotics are live bacteria that have been found
to be helpful to the digestive system as they help move food through
your gut.
What do they do?
Although a great amount of research has been done on probiotics,
much remains to be learned. It is thought that probiotics replace
helpful bacteria that you lose when you get sick or take antibiotics.
Probiotics also may help slow down the growth of harmful bacteria in
the body. There is also some evidence showing that probiotics help
treat digestive issues such as diarrhea and irritable bowel syndrome.
Where are they found?
You can find these helpful bacteria in many foods or in supplements.
For instance, yogurts labeled with “live and active cultures” are
especially rich in probiotics. This means the yogurt was processed in
a way that preserved the good bacteria found in milk. Look for other
probiotic foods like fermented vegetables such as sauerkraut and
kimchi, soft cheeses and sourdough bread or even fermented drinks
like Kefir and kombucha.
Are they safe for me to take?
It is generally safe for healthy adults to add probiotics to their diet.
Side effects are rare but usually mild if they occur. These might
include an upset stomach, gas or bloating. Probiotics are not safe or
recommended for people with underlying medical problems as
probiotics can lead to serious infections and allergic reaction. Speak
with your doctor if you are thinking about starting to eat (or take)
probiotics regularly.
PUT THE “PRO” IN PROBIOTIC
By Lindsey Ulrich
DIRECTIONS:
1. Place all ingredients in blender
2. Blend until smooth.
3. Enjoy!
Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.