Latest news with #2020-2025DietaryGuidelinesforAmericans
Miami Herald
13-05-2025
- Health
- Miami Herald
Heart-Healthy Foods
Most of us would agree on the importance of a healthy heart. Our food and lifestyle choices over our lifetime can make a difference in keeping our hearts strong and healthy. According to the Academy of Nutrition and Dietetics, you can decrease your risk of heart disease by filling your plate with the right foods. Those include fiber-rich whole grains, fruits, vegetables, beans and lentils as well as plant-based fats, such as avocado, nuts, seeds and olive oil. How do you do that on a daily basis? —Focus on eating more plant-based foods, such as vegetables and legumes, and fewer meats high in saturated fat. Not only are fruits and vegetables low in calories and good sources of dietary fiber and antioxidants, but they can also help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and veggies so good? They provide potassium, a mineral that has been shown to lower blood pressure in clinical studies. Include at least two cups of fruit and three cups of vegetables daily to help increase your potassium intake. Foods higher in potassium include tomatoes, spinach, potatoes, bananas and squash. —The amount and type of fat you eat makes a difference. Research has found that saturated fat may have negative effects on heart health. The 2020-2025 Dietary Guidelines for Americans recommend limiting the amount of saturated fat you consume. Foods such as bacon, red meat, butter and ice cream contain saturated fat. Replacing sources of saturated fats with unsaturated fats has been shown to be beneficial for overall cardiovascular health. Foods including olive oil, canola oil, avocados, walnuts and almonds contain unsaturated fat. In addition, omega-3 fatty acids, also a type of unsaturated fat, have been found to be helpful in preventing sudden death from heart attacks. Fatty fish, such as salmon, mackerel, tuna and herring, contain two types of omega-3 fatty acids, DHA and EPA. Another type of omega-3 fat, ALA, may also provide cardiac benefits. Flaxseeds and walnuts contain ALA. Include two tablespoons of ground flaxseed or one ounce (about a small handful) of walnuts on a regular basis to increase your ALA intake. —Aim for at least 2 hours and 30 minutes of moderate-intensity aerobic activity throughout the week and ideally on most days of the week. Simple activities make a difference. This includes walking, jogging, biking and dancing. Participate in strength training, such as weightlifting, at least two times per week. Remember to incorporate balance and flexibility exercises, too. —Even if you eat right and exercise regularly, poorly managed stress can wreak havoc on your health. Getting enough sleep, practicing relaxation techniques and nurturing relationships are healthy habits that can help protect you from the harmful effects of stress. The bottom line is we can keep our hearts healthy by choosing a lifestyle that includes fruits, vegetables, whole grains, healthy fats, exercise and less stress. Q and A Q: Do prunes have health benefits? A: Besides helping to prevent constipation, prunes may help protect against bone loss in postmenopausal women, according to research presented at the World Congress on Osteoporosis, Osteoarthritis and Musculoskeletal Diseases in March 2022. In a study of 235 postmenopausal women, those who ate five to six prunes per day for a year maintained hip bone mineral density and were protected against hip fracture risk, while women who ate no prunes lost significant bone mass at the hip and increased their hip fracture risk. Prunes are rich in nutrients that support bone health. RECIPE Happy Fourth of July! Here's a red, white and blue salad from AllRecipes, perfect for your celebration with friends and family or simply to enjoy for lunch. At most potlucks, desserts are abundant. This salad will balance things out. RED, WHITE AND BLUE SALAD Servings: 6 1/4 cup extra virgin olive oil 1/4 cup strawberry preserves 1 tablespoon white wine vinegar 1 teaspoon Dijon mustard 1/4 teaspoon sea salt, or to taste 1 head red leaf lettuce 1 cup sliced strawberries 1 cup blueberries 1/4 cup crumbled feta cheese 2 tablespoons sliced almonds Combine olive oil, preserves, white wine vinegar, Dijon mustard and sea salt in the bowl of a small food processor. Pulse several times, until dressing is combined. Pour into a serving container and set aside. Wash lettuce and dry in a salad spinner. Use some of the outer, larger leaves to line a medium salad bowl, with the red color of the leaves to the outside of the bowl. Tear remaining lettuce leaves and add to the bed of whole leaves. Arrange strawberries, blueberries, and feta cheese crumbles on top of the torn lettuce. Sprinkle with sliced almonds and drizzle with strawberry vinaigrette. Refrigerate any remaining dressing in a sealed container, up to five days. Serves 6. Per serving: 174 calories; 1.9 grams protein; 15.9 grams carbohydrates; 11.8 grams fat; 6.6 milligrams cholesterol; 172.4 milligrams sodium. Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@ or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at COPYRIGHT 2025 Last Updated: Thursday, May 08, 2025 09:45:36 -0700
Yahoo
12-05-2025
- Health
- Yahoo
FIRST LOOK AT YOUR NEXT HEALTHY AVOCADO OBSESSION
Food & Culinary Nutrition Experts Explore Trendy Ways to Enjoy this Nutritious Fruit Morning, Noon, and Night MISSION VIEJO, Calif., May 12, 2025 /PRNewswire/ -- Avocados are having another culinary moment, far beyond the classic toast. Challenged by Avocados – Love One Today®, food and culinary nutrition experts across the country crafted innovative recipes* that showcase the fruit's goodness and versatility. From morning coffee to evening sweet treats, experts are redefining how to enjoy this nutrient-dense food. Reimagined Recipes with Healthy AvocadoThe creamy texture and mild flavor of fresh avocado offers endless possibilities to uplevel dishes with more nutrition. Javacado Frozen Mocha – Jumpstart the day with a no-added sugar coffee creation worthy of barista envy blending caffeine with the creamy satisfaction of avocado. Key Lime Pie Avocado Frozen Yogurt Bark – Give the viral 'date bark' a new spin by combining creamy avocados, Greek yogurt, honey, and zesty lime juice. A no-bake, freezer-friendly delight. Avocado Gnocchi with Avocado Cilantro Lime Creamy Sauce – Try this modern take on Nonna's classic pasta dish for dinner. This recipe swaps traditional potatoes for mashed avocados, resulting in soft, pillowy gnocchi with the goodness of unsaturated fats. Street Corn-Style Soup – Make this simple, one-pot meal that captures the essence of street corn in a creamy soup. The mix of avocado, corn, and white beans makes for a fiber-filled meal sure to keep you satisfied. Miso-Marinated Salad with Whipped Avocado Dressing – Up the salad game with this umami-rich dish. Miso-marinated farro gets a creamy, citrusy boost from a vibrant avocado dressing, turning everyday greens into a culinary experience. Beyond Fads and Flavor – Avocado Fuels Nutrition GoalsFinding new ways to incorporate avocado onto the plate isn't just about flavor—it's about nutrition, too. A nationwide survey representing more than 1,000 adults found that while nearly all Americans (93%) recognize the importance of good nutrition, only half (50%) consistently maintain healthy eating habits four to seven days a week. This gap is further emphasized by the 2020-2025 Dietary Guidelines for Americans which reported that about 90% of Americans eat too few vegetables and 80% of Americans do not eat enough fruit. "Finding easy, customizable ways to enjoy whole foods is essential to health and well-being," said Amanda Izquierdo, MPH, RD, LDN, PR & Advertising Manager at the Hass Avocado Board. "Avocados make it simple to stay on track with your nutrition goals—especially for people who are struggling to consistently maintain healthy eating habits. With their unique combo of fiber (3g per serving), good fats (6g unsaturated fats per serving), and a creamy texture, they keep you satisfied while bringing endless possibilities to the kitchen. Plus, they're incredibly versatile, making it easy to add to any meal, from breakfast to dinner, and everything in between." Avocado lovers everywhere are invited to think beyond traditional toast and give these new recipes a spin. Find the full recipes and even more recipe inspiration and cooking tips at *Avocados – Love One Today challenged the 1600+ RDs in the Food & Culinary Professionals (FCP) dietetic practice group of the Academy of Nutrition and Dietetics—a leading network of nutrition experts in the food and culinary space—to get creative with avocados. About Avocados – Love One Today®Avocados – Love One Today® is a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides facts about fresh avocados in relevant and credible ways to help make it easy for health professionals and consumers to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus. Visit for avocado nutrition, recipes, and tips. MEDIA CONTACTMichelle View original content to download multimedia: SOURCE Avocados - Love One Today Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
USA Today
27-03-2025
- Health
- USA Today
Calcium is a vital part of your diet. Are you getting enough?
Calcium is a vital part of your diet. Are you getting enough? Show Caption Hide Caption Hair loss: Can vitamins really regrow your hair? Experts weigh In Uncover the truth about hair loss. Can vitamins help? Experts reveal the facts, myths, and when supplements might be the right solution. Calcium plays an important role in your wellbeing: Not only is it essential for your bone health, but research has shown that deficiencies have been linked to cardiovascular disease, pregnancy complications and cancers. While you can find calcium in a wide variety of foods, many of the most calcium-rich options are dairy. If you regularly consume milk, yogurt, cheese and other dairy products, you might be on your way to getting your full daily dose. But, as registered dietitian Jamie Nadeau tells USA TODAY, "especially with the increased popularity of dairy-free milk alternatives, dairy consumption has gone down." Regardless of what's part of your day-to-day diet, here's how much calcium you should be consuming in a day, and the best foods to help you meet those goals. Your body needs calcium. Here's how to vary your diet to make sure you're getting enough How much calcium should you have per day? People over the age of 4 should be getting between 1,000 and 1,300 milligrams of calcium per day, depending on their age and sex, per the National Institutes of Health's Office of Dietary Supplements. Most need 1,000 mg, while women over the age of 50 need 1,200 mg. And if you're pregnant or breastfeeding, that number rises to 1,300 mg. "Unfortunately, most people aren't eating enough calcium-rich foods daily to met those needs," Nadeau says. Nearly 30% of men and 60% of women above the age of 19 don't consume enough calcium, according to the 2020-2025 Dietary Guidelines for Americans. And, per NIH, children and teens between 4 and 18, those who are Black or Asian and adults 50 or older who are living in poverty are also susceptible to getting less than the recommended amount. Not getting enough calcium can lead to several conditions that weaken bones and increase your chances of falls and broken bones, including osteoporosis, rickets and osteomalacia. What do minerals do for the body? Calcium, magnesium, iron and their benefits What foods are high in calcium? That aforementioned rise in dairy-free alternatives doesn't have to come at the expense of you getting in enough daily calcium, experts say. "Luckily there are lots of dairy-free sources of calcium too," Nadeau says. "Fortified dairy-free milks like almond milk, oat milk or soy milk can be a good source as well, just be sure to check the label." More foods high in calcium, according to the Office of Dietary Supplements, include:
Yahoo
19-02-2025
- Health
- Yahoo
7-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian
Reviewed by Dietitian Maria Laura Haddad-Garcia What's the secret to a long, healthy life? Certainly genetics play a role, as does a little bit of luck. That said, lifestyle factors, such as nutrition habits and physical activity, definitely matter too. With so much nutrition and health information out there, it's hard to know what we should actually be doing to add length (and quality!) to our lives. Fortunately, there's one style of eating that may help. Research links following the super-popular Mediterranean diet with a longer 'healthy life expectancy,' meaning it may extend the number of years someone lives without chronic diseases or injuries. Wondering how to start? Follow this seven-day Mediterranean diet meal plan to help promote longevity. Related: The 6 Best Healthy Habits to Help You Live Longer This meal plan incorporates the principles of the Mediterranean diet by including a wide variety of plant-based foods, such vegetables, legumes, fruits, nuts, seeds and whole grains. You'll also find an array of protein-rich foods, like fish, shellfish, soy, poultry, eggs and dairy. We limit refined grains, such as white flour, and added sugars as well as processed meats. Each day provides an average of 99 grams of protein. Protein is often emphasized for its role in satiety and muscle growth, and protein intake also plays a pivotal role in healthy aging. Research shows that adequate protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging. We also include an average of 33 grams of fiber per day. Fiber is an important nutrient with many health benefits, and research shows that it can play an important role in supporting a long, healthy life. One study found that high fiber intake reduced all-cause and cardiovascular mortality in older adults with hypertension, while another study showed that high fiber consumption improved cognitive function in adults over age 60. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Related: 30-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup blueberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Lemon-Dill Tuna Salad 1 medium orange 1 medium apple 1 serving Lemon-Roasted Salmon with Green Herb Sauce 1 serving Melting Broccoli 1 serving Tzatziki Cucumber Slices Daily Totals: 1,792 calories, 91g fat, 103g protein, 157g carbohydrate, 30g fiber, 1,894mg sodium. Make it 1,500 calories: Change A.M. snack to 1 large pear and omit evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Apple-Cinnamon Muesli 1 clementine 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 medium apple 1 serving Chicken & White Bean Skillet Daily Totals: 1,796 calories, 71g fat, 104g protein, 189g carbohydrate, 33g fiber, 1,371mg sodium. Make it 1,500 calories: Change dinner to 1 serving Sheet-Pan Chicken Fajitas. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Apple-Cinnamon Muesli 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 serving Tzatziki Cucumber Slices 1 serving One-Pot Lentils & Rice with Spinach Daily Totals: 1,822 calories, 74g fat, 87g protein, 211g carbohydrate, 38g fiber, 1,551mg sodium. Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1 medium apple. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 1 serving Apple-Cinnamon Muesli 1 medium apple 1 Tbsp. natural peanut butter 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 serving Tzatziki Cucumber Slices 1 serving Pistachio-Crusted Halibut 1 serving Green Beans Amandine 1 serving Lemon-Parmesan Crispy Smashed Potatoes Daily Totals: 1,780 calories, 75g fat, 96g protein, 183g carbohydrate, 33g fiber, 1,711mg sodium. Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ cup raspberries. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup blueberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 cup blackberries 1 serving Garlic Chicken Thighs with Olives & Potatoes Daily Totals: 1,798 calories, 84g fat, 101g protein, 165g carbohydrate, 33g fiber, 1,634mg sodium. Make it 1,500 calories: Change A.M. snack to 1 clementine and reduce to ½ cup blackberries at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack. 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup blueberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Chopped Power Salad with Chicken ½ cup sliced strawberries 1 serving Tzatziki Cucumber Slices 1 serving Sticky Sesame Tofu & Broccoli 1 medium peach Daily Totals: 1,823 calories, 89g fat, 104g protein, 169g carbohydrate, 30g fiber, 2,056mg sodium. Make it 1,500 calories: Change A.M. snack to 1 plum and omit evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup raspberries 1 large pear 1 serving Chopped Power Salad with Chicken ½ cup sliced strawberries 1 serving No-Added-Sugar Cherry Crumble 1 serving One-Pan Garlicky Shrimp & Rice 1 serving Cacio e Pepe-Inspired Kale Salad Daily Totals: 1,806 calories, 81g fat, 96g protein, 182g carbohydrate, 33g fiber, 1,693mg sodium. Make it 1,500 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Make Apple-Cinnamon Muesli to have for breakfast on Days 2 through 4. Prepare a double batch of Bell Pepper & Feta Chickpea Salad to have for lunch on Days 2 through 5. Is it OK to mix and match meals if there is one I do not like? Definitely, if there's a meal you don't like, feel free to mix and match with other recipes in this plan or browse all of our healthy aging, high-protein and high-fiber recipes for additional inspiration. To promote healthy aging, we prioritized recipes rich in fiber and protein and included plenty of plant-based foods. Can I eat the same breakfast or lunch every day? Yes, if it's easier for your routine to eat the same breakfast and lunch every day, go for it! The breakfasts range from 374 to 453 calories, while the lunches span 413 to 535 calories. These ranges are fairly similar, so a simple swap should work for most people. If you're closely monitoring calories or other nutrients, you may want to adjust a snack or two to fit your personal nutrition goals. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is the Mediterranean diet? The Mediterranean diet is a way of eating that prioritizes plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds and legumes. It also includes plenty of fish and healthy fats, such as olive oil and avocado. Poultry, eggs, dairy and meat are included in the Mediterranean diet, but typically with less emphasis than plant-based foods. Whole grains Beans Lentils Fruits Vegetables Olive oil Avocado Fish Shellfish Poultry Dairy Herbs and spices While there's no one strategy that will guarantee greater longevity, it's clear that some nutrition and lifestyle factors can help increase the length and quality of our years. Eat More Protein: Protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging. Adequate protein intake is particularly important for older adults. Eating sufficient protein helps prevent and delay age-related muscle loss, which is important because good muscle tone and strength can help preserve good balance and reduce fall risk as we age. Focus on Fiber: Eating plenty of fiber can reduce the risk of chronic diseases, including type 2 diabetes and heart disease. Research also links a high-fiber diet with improved cognitive function in adults over 60. Fiber-rich foods include beans, whole grains, nuts, seeds and many fruits and vegetables. Follow the Mediterranean Diet: The Mediterranean diet is continuously applauded for its health benefits. And, research links following this healthy eating plan with an increased number of healthy years lived. Stay Active: Regular physical activity can improve the chances of healthy aging, and staying active can help prevent or delay the loss of both physical and cognitive function. Check out our The Best Walking Plan to Help You Reduce Stress to get dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
