31 October 2018
WEDNESDAY, Oct. 31, 2018 (HealthDay News) — As scientists look more deeply into the effects of diet on health, they’re finding that more and more everyday foods offer benefits that go well beyond making dishes tastier. Garlic, an ingredient found in almost every type of cuisine, is emerging as one such superfood. Part of the allium family, which includes onions and leeks, garlic has a number of compounds that supply its health-boosting effects as well as its pungent aroma. According to wide-ranging research, garlic seems to improve immunity and heart health, help fight certain cancers, and lower triglycerides and total cholesterol. Some of these benefits can be seen after eating just one meal with raw garlic. Yet overall there’s enough evidence to have at least half a clove every day, researchers suggest. Garlic is readily available and relatively inexpensive. Buy one whole head of garlic at a time — the skin should be dry and papery and the visible bulbs should be firm and full, not shriveled. To get the most benefits, chop, slice or crush fresh garlic to use it. This fires up a process that makes its compounds more potent. Wait 5 to 10 minutes before eating or adding to a dish, especially if you’ll be mixing it with a highly acidic food like lemon juice. Some easy ways to use minced raw garlic are to blend it into avocado, along with red onion, jalapeno and cilantro for guacamole; into chickpeas for hummus; or into cooked white beans for bean dip. Whisked into oil and vinegar with your choice of herbs, garlic adds zest to salad dressings and marinades. But you don’t have to always eat it raw. As long as the garlic is prepped as suggested and added toward the end of a recipe, it will retain its nutritional value when cooked. More information Learn more about garlic from the Linus Pauling Institute at Oregon State University.
18 October 2018
THURSDAY, Oct. 18, 2018 (HealthDay News) — Protein is key to your well-being and deserves a significant place in every diet. Knowing the best sources can boost your health as well as help you feel more satisfied on fewer calories. Seafood is an excellent protein source, with dozens of types of fish and shellfish to try. Eat a 3.5-ounce serving at least twice every week, and include fish high in omega-3 fatty acids, such as salmon and trout. These are nutrients that your body needs, but can’t make, so you must get them through your diet. Make friends with the manager of the seafood section at your favorite market and don’t be shy about asking for the freshest choices. Note: It’s usually seafood that’s past its prime that’s guilty of smelling up your kitchen, not fresh fish. Chicken and turkey are other well-known protein sources, but you may not realize that it’s OK to cook them with the skin on to keep the meat moist. Just remove it before eating. Also, keep in mind that breast meat has less fat and therefore fewer calories than dark meat. Be sure to put vegetable proteins on the menu. These include legumes such as beans and lentils. They have a protein-fiber combo that helps regulate blood sugar as well as fill you up. What about red meat? For many people, it’s fine to eat it once a week or so. But choose lean cuts — skip the cold cuts, hot dogs and other cured meats — and limit the portion size to three ounces. Trim off as much fat as you can before cooking, and pour off any melted fat before eating. Also use healthier cooking methods, such as baking, broiling and grilling on a rack, which allow fat to drain off. More information The American Heart Association has tips to help you get more non-beef sources of protein into your diet.
05 April 2018
THURSDAY, April 5, 2018 (HealthDay News) — Whether you want to lose weight, maintain your weight or just eat healthily, you need to know about protein. Protein in the foods you eat helps build and maintain your bones, muscles and skin. However, you need to consume protein every day because your body doesn’t store it the same as it stores carbohydrates and fats. Most adults should eat 5 to 7 ounces of protein daily, according to the U.S. National Institutes of Health. Knowing the best sources of protein can boost your health as well as help you feel more satisfied on fewer calories. But, you need to choose carefully. Seafood is an excellent source of protein. Your options are many, with dozens of types of protein-rich fish and shellfish to try. Aim to eat a five-ounce serving at least twice every week. And, for even more benefits, try to include fish high in omega-3 fatty acids, such as salmon and trout. Omega-3s can help reduce risk factors for heart disease, such as cholesterol and blood pressure. Chicken and turkey are great protein foods, too. For the healthiest approach, remove the skin before eating. Keep in mind, too, that breast meat has less fat — and therefore fewer calories — than dark meat. Including particular vegetables on your menus will ensure you get even more protein. Try beans and peas — kidney, pinto, black or white beans, split peas, chickpeas and hummus. Besides helping you feel full, they have a protein-fiber combo that helps with blood sugar. And don’t forget eggs. For most people, one a day doesn’t raise the risk for heart disease. And, since only the yolk contains saturated fat, egg whites are an unlimited option. As for red meat, it’s often OK to eat it once a week or so. Just choose lean cuts and limit your portion size to 3 ounces. Trim off as much fat as you can before cooking, and pour off any melted fat before eating. Also use cooking methods, such as baking, broiling and grilling on a rack that allow fat to drain off. Protein provides a satisfying, filling, element to your diet. Just remember that a little goes a long way. More information The U.S. Department of Agriculture’s “Choose My Plate” website has more on protein food groups.