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As dietitians, we often hear clients express concerns about fruit and its impact on their health. With the rise of low-carb diets and the demonization of sugar, many people are questioning whether or not fruit is actually good for them. So, let’s set the record straight once and for all: fruit is not bad for you.

Fruit (yes, even bananas) is a natural, whole food that is packed with essential vitamins, minerals, fiber, and antioxidants. It provides our bodies with essential nutrients that are necessary for optimal health and well-being. Plus, fruit is a great source of hydration, as it is mainly composed of water.

One of the main reasons people are wary of fruit is its sugar content. Yes, fruit does contain natural sugars like fructose, but that doesn’t mean it’s unhealthy. The sugar in fruit is accompanied by fiber, which helps to slow down the absorption of sugar into the bloodstream and prevents spikes in blood sugar levels. This is why fruit is a much better option than processed sugars found in sugary drinks and desserts.

Additionally, the sugar in fruit is balanced by an array of vitamins, minerals, and antioxidants that provide numerous health benefits. These nutrients are essential for proper immune function, healthy skin, bones, and muscles, and overall well-being. By including a variety of fruits in your diet, you can ensure you’re getting a wide range of nutrients that will support your health.

Of course, it’s important to be mindful of portion sizes and choose whole fruits over fruit juices, which can be high in sugar and lacking in fiber. But overall, fruit is a nutritious and delicious part of a healthy diet. Don’t be afraid to enjoy your favorite fruits in moderation and reap the many health benefits they have to offer.

So, go ahead and indulge in your favorite fruits guilt-free, and remember that moderation is key when it comes to any food. Your body will thank you for it.

We are often asked about the different types of dietary fat and how they can impact our health. While fats have gotten a bad reputation in the past, it is important to understand that not all fats are created equal. In fact, some fats are essential for optimal health and well-being.

When it comes to dietary fat, there are three main types: saturated fats, unsaturated fats, and trans fats.

Saturated fats are typically found in animal products like meat and dairy, as well as in certain plant-based oils like coconut and palm oil. While some experts believe that saturated fats can raise cholesterol levels and increase the risk of heart disease, others argue that not all saturated fats are created equal and that some may actually have health benefits.

Unsaturated fats, on the other hand, are known as the “good fats” and are found in foods like avocados, nuts, seeds, and olive oil. These fats can help lower cholesterol levels, reduce inflammation, and improve overall heart health.

Trans fats are considered the worst type of fat and are often found in processed foods like baked goods, fried foods, and margarine. Trans fats have been linked to an increased risk of heart disease, stroke, and diabetes, making them a major contributor to poor health.

In order to promote optimal health, it is important to focus on consuming more unsaturated fats and limiting the intake of saturated and trans fats. This can be achieved by incorporating more plant-based oils, fatty fish, nuts, seeds, and avocados into your diet, while also reducing your consumption of processed foods and fried foods.

Remember, not all fats are created equal, and it is important to focus on consuming the right types of fats to support your overall health and well-being. If you have questions or concerns about your fat intake, be sure to consult with a registered dietitian for personalized guidance and support.

We often see clients at the start of the new year with a laundry list of resolutions related to their health and nutrition. While it’s great to see people motivated to make positive changes, we always encourage our clients to approach goal setting in a realistic and sustainable way. Here are some tips to help you set achievable resolutions related to your diet and overall well-being this new year:

Be specific: Instead of setting vague goals like “eat healthier” or “lose weight,” try to make your resolutions more specific and measurable. For example, you could aim to eat five servings of fruits and vegetables each day, or cook at home at least four times a week.

Set small, attainable goals: Rather than overwhelming yourself with big, unattainable goals, start small and gradually build upon your successes. Maybe you start by drinking more water each day, and once that becomes a habit, you add in a daily walk or start choosing healthier snacks.

Focus on behavior changes, not outcomes: While it’s perfectly fine to have weight loss or fitness goals, try to shift your focus to the behaviors that will help you achieve those outcomes. For example, instead of fixating on the number on the scale, focus on incorporating more whole foods into your diet or committing to regular physical activity.

Seek support: Making changes to your diet and lifestyle can be challenging, so don’t be afraid to ask for help. Whether it’s enlisting the support of a friend, family member, or a professional like a dietitian, having someone to hold you accountable can make a big difference in your success.

Practice self-compassion: Remember that change takes time, and setbacks are a natural part of the process. Instead of beating yourself up for slipping up on your goals, practice self-compassion and use it as an opportunity to learn and grow.

By approaching your new year’s resolutions and goal setting with a realistic and sustainable mindset, you’ll set yourself up for success and make lasting changes to your health and well-being. Here’s to a happy and healthy new year!

As the leaves begin to change and the air grows crisper, it’s time to embrace the flavors and nutrients of fall! Fall is a season of abundance, with a variety of delicious and nutritious foods readily available. As dietitians, we are excited to share our top tips for incorporating fall’s bounty into your diet to promote health and well-being. Let’s dive into the vibrant world of seasonal nutrition and explore how to make the most of your fall harvest.

Fall offers a colorful cornucopia of fruits and vegetables that are not only delicious but also packed with essential nutrients. We recommend incorporating these autumnal stars into your diet:

Pumpkins: Rich in vitamin A and fiber, pumpkins are incredibly versatile. Try using pureed pumpkin in soups, smoothies, or baked goods.
Sweet Potatoes: These orange gems are an excellent source of vitamin C, fiber, and antioxidants. Roast them for a side dish or make sweet potato fries for a healthier alternative.
Apples: Apples are a symbol of fall, and they’re loaded with fiber and vitamin C. Snack on fresh apples or use them in salads, oatmeal, or as a topping for yogurt.
Brussels Sprouts: These mini cabbages are rich in vitamin K and fiber. Roasting them with a drizzle of olive oil and a sprinkle of seasoning can turn them into a delightful side dish.
Cranberries: High in antioxidants, cranberries are a must for fall. Use them in sauces, salads, or bake them into whole-grain muffins.

Warm and Nourishing Soups:
As the weather cools down, there’s nothing quite like a warm bowl of soup to comfort the soul. Opt for homemade soups filled with seasonal vegetables and lean proteins. Butternut squash soup, vegetable chili, or a hearty lentil stew are great choices. These soups are not only delicious but also provide essential nutrients to keep you energized throughout the fall.

Mindful Indulgences:
Fall is synonymous with cozy treats like apple pie, pumpkin spice lattes, and caramel apples. While it’s essential to enjoy these indulgences in moderation, consider healthier alternatives. Bake your own apple crisp using less sugar, opt for a homemade pumpkin spice latte with unsweetened almond milk, or enjoy a small piece of dark chocolate for a guilt-free dessert.

Fall is a season of change, and it’s the perfect time to embrace a change in your eating habits too. By incorporating seasonal produce, enjoying warm and nourishing meals, and making mindful choices, you can savor the flavors of autumn while nourishing your body.

As the leaves start to change and the air turns crisp, there’s one fall activity that brings joy to New Englanders – apple picking! Beyond being a fun outing for the family, apple picking also provides an opportunity to embrace the season’s bounty of fresh, juicy apples.

Apples are not only delicious but also incredibly nutritious. Here are some reasons why you should consider making apples a regular part of your diet:

1. Fiber-Rich: Apples are packed with dietary fiber, which aids in digestion, helps regulate blood sugar levels, and keeps you feeling full. This makes them an excellent choice for weight management.

2. Antioxidant Arsenal: Apples are a great source of antioxidants, including vitamin C. Antioxidants help combat oxidative stress in the body, reducing the risk of chronic diseases and supporting overall health.

3. Heart-Healthy: Regular apple consumption has been linked to a reduced risk of heart disease. The soluble fiber in apples, known as pectin, can help lower cholesterol levels and improve heart health.

4. Blood Sugar Control: Apples have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar levels. This makes them an ideal snack for individuals with diabetes or those looking to maintain stable energy levels throughout the day.

5. Hydration: Apples are composed of over 85% water, making them an excellent choice for staying hydrated, especially when you’re out in the orchard on a sunny day.

Apple picking allows you to discover a wide range of apple varieties, each with its unique flavor and texture. Some popular choices include:

– Honeycrisp: Sweet and juicy, perfect for snacking.
– Granny Smith: Tart and crisp, ideal for baking and salads.
– Fuji: Sweet and crisp, great for eating fresh.
– Gala: Sweet and aromatic, a favorite among kids.
– Cortland: Slightly tart, perfect for pies and applesauce.

Now that you’ve gathered a basket full of apples, it’s time to enjoy them in various ways:

1. Snacking: Eat them fresh, sliced, or with a dab of peanut butter for a satisfying snack.
2. Baking: Make apple pies, crisps, muffins, or a simple baked apple for a warm, comforting treat.
3. Salads: Add sliced apples to salads for a crunchy and sweet twist.
4. Smoothies: Blend apples with other fruits and vegetables for a nutritious beverage.
5. Applesauce: Make homemade applesauce without added sugars for a wholesome snack or condiment.

Grab your baskets and head to the nearest orchard for a memorable apple-picking adventure that nourishes both body and soul. Happy picking!

Many of us need our caffeine fix daily; but what is caffeine really doing for our body? Is it good or bad for us? How much should we be drinking? How does it affect our appetite?

Caffeine is a stimulant in the body that works by stopping the action of adenosine in the brain. Adenosine is a neurotransmitter in our brain that can make us feel tired. When we consume caffeine, it binds to adenosine receptors in the brain, which causes us to feel more alert and awake.

Since caffeine is a stimulant, it makes processes in our body work faster. We feel more awake, more alert, and our heart beats faster. Caffeine is also a diuretic because it increases blood flow in our kidneys and movement in our GI tract. This is why many of us will experience more frequent urination and/or bowel movements when consuming caffeine. Caffeine is also known to stimulate dopamine in the brain, which could have potential benefits for those with depression. Caffeine also contains polyphenols, which have positive effects in our body that could reduce our risk of diabetes and heart disease.

 

Caffeine is generally considered safe to consume up to 400 mg, sources state. For some perspective, here are some other common caffeine sources:

1 cup brewed coffee: 95mg

1 cup instant coffee: 60mg

1 shot espresso: 65mg

1 cup black tea: 47mg

12oz can of soda: 40mg

1oz dark chocolate: 24mg

8oz energy drink: 85mg

Supplements: 200mg per tablet

When consuming caffeine, it is recommended to consume with or after having food to reduce the speed of absorption in the body and limit some of those negative effects like anxiety, stomach upset, or jitters.

Caffeine is known to be an appetite suppressant and increases our basal metabolic rate (BMR), which can have benefits for weight maintenance. However, it’s important to also consider what you’re putting in your caffeine such as cream, added sugars, or syrups. If you’re someone who enjoys sweet coffee, try brewed in coffee flavors, natural sweeteners, or swapping out milk for cream!

If you’re someone who consumes caffeine every day, you may notice when you miss your daily dose. Caffeine has some withdrawal effects for frequent consumers; causing them to feel more tired and drowsy than usual. This is something to keep in mind; but these withdrawal effects typically fade within a week of no consumption.

Bottom line: Caffeine has some potential benefits for us, but it is important to be mindful of how much you’re consuming each day and what you’re putting in your coffee!

 

Written by: Carolyn McHugh – Nutrition Assistant

 

If you feel confused when it comes to reading nutrition labels, you’re not alone. Breads are a product that has a wide range of seemingly healthy claims on their package. But what do these claims mean?

100% whole grains – the only label that means 100% of the grains used are whole grains, the product contains no refined flour.

High fiber/excellent source of fiber – contains at least 20% (5 grams) of your daily fiber requirement.

Good source of fiber – contains 10-19% (2.5-5 grams) of the daily fiber requirement.

Organic – at least 95% of the ingredients are certified organic (don’t use pesticides or other chemicals).

Whole grain/whole wheat – at least 51% of the grains are whole grains by weight.

Made with whole grains – the product contains some whole grains, but is likely not 100% whole grain.

Multigrain – made with more than one type of grain but they might be refined.

Refined – processed grain containing just the endosperm for a finer texture and extended shelf life. Most fiber is removed.

Enriched – Some of the nutrients that were removed during processing are added back into the product.

Gluten free – food contains less than 20 parts per million of gluten.

The most recent Dietary Guidelines for Americans recommend that all adults eat a least half of their grains as whole grains. We recommend looking for 100% Whole Wheat/Whole Grain bread most often.