Is Breakfast Important?

For most, the foods they choose to eat come from habits learned in childhood.  Unfortunately, many of these food choices were influenced by commercials that promised ever tastier and easier ways to prepare meals rather than evidence about nutrition. Complicating the development of healthy taste preferences was the food industries’ influence over Federal food guidelines […]

Calorie Density – What is it and why does it matter?

            Almost everyone finds it difficult to lose weight by eating less.  Fortunately, there is a solution to this vexing problem on the produce aisle.  By substituting the appropriate low caloric density foods for foods with a high caloric density, calories intake decreases.  This strategy has the advantage of allowing you to eat all you […]

Are You a Proteinaholic?

While food controversies over the last few decades tainted public opinions about carbohydrates and fats, protein survived with reputation intact.  With help from food marketing, protein has arguably achieved rock star status as the macronutrient of choice.  It’s noticeable how many foods promote their protein content as if it should be our most important concern. […]

The risky American lifestyle

            If you have diabetes or prediabetes, what follows may be fairly judged as preaching to the choir.  If you don’t, be aware that living the typical American lifestyle significantly increases your probability of having diabetes.             If you haven’t been diagnosed with diabetes, you may wonder if you’re home free.  Well, if you live […]

Is Natural Food Better?

            If you are a health conscious shopper it’s compelling to take a second look at products marked “natural” when choosing among otherwise similar products. If you have this inclination you are in the majority.  Consumer Reports found that over 60% of shoppers regularly look for “natural” labels when shopping. Unfortunately, the word natural has […]

Do Diet Sodas Help You Lose Weight?

            While diet sodas have fewer calories than their sugary cousins, they can undermine weight loss efforts.             In a study comparing diet sodas with water, the water group lost almost 20% more and had greater improvements in fasting insulin.             As shown in the infographics below, water also provides benefits when compared with the […]

Family nutrition – thoughts to eat by –

            If past suggestions to your family about improving nutrition or weight loss haven’t led to change then don’t feel you’re out of options.  Changing lifelong habits can take more than one motivating idea.             As a first step, consider how the message is being presented.  If the family ‘health talk’ comes across as judgmental […]

Nutrition Myths

            A healthy diet is important for general health and wellness.  Unfortunately, we live in a world bombarded with dietary myths and poorly supported ‘scientific evidence’ masquerading as dietary information.  Myths abound about micronutrients (vitamins and minerals), macronutrients (carbohydrates, proteins, and fats), non-nutrients (components of food of no proven value), and calories.              A common […]

Tips for Managing Portion Sizes

            Our average daily calorie intake in the United States has increased over 24 percent (about 530 calories) since 1970.  Meanwhile, most have become less physically active with diets trending toward more simple carbohydrates and processed foods.             A large coke at McDonalds in 1955 was only 7 oz.  By the turn of the century […]