Spring Clean Your Diet, Satisfy Cravings

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If warmer weather and fresh air send you into tidying mode, don’t forget your pantry. Spring clean your pantry and refrigerator and you’ll make better food choices and improve your health in the long run.

Count on Color for Protecting your Body

The colorful compounds in fruits, vegetables and grains protect plants from diseases and pests. In your body they help protect your tissues including skin, bone and muscle, from harm. Think of all forms of produce and grains in a variety of colors (see below). Fresh, frozen, 100% juice, dried or roasted veggie snacks and dried fruits with no added sugar (I often turn to figs and raisins when I want something sweet).

Here’s an example of of what color can do for you:

Orange fruits and vegetables may be protective against bone loss.

Black, deep red and dark purple produce and grains (examples: black rice, purple carrots, 100% grape juice made with Concord grapes, 100% pomegranate juice) are good for artery health; they help expand arteries to accommodate greater blood flow (very important for maintaining healthy blood pressure).

Dark greens are good for skin and eyes. They can help eyes adjust to bright light and also support night vision. Some examples include spinach, kale, turnip greens, collard greens, broccoli, zucchini, Brussels sprouts and romaine lettuce.

Add Snacks that Satisfy Hunger and Taste

When you want to satisfy hunger, look for foods high in protein and fiber. If you want to satisfy hunger and taste at the same time, consider options that fulfill your cravings. Looking for salty and crunchy? Beanitos hint of lime chips are amazing with guacamole. Searching for something sweet? Yogurt parfaits, granola + milk (Purely Elizabeth’s and The Toasted Oat are 2 of my favorites). There are also a number of bars that satisfy hunger and taste at the same time. Check out the newest Luna bars including chocolate dipped coconut (you won’t miss Mounds or Almond Joy). Find a few other crave worthy options here.

Discover Missing Nutrients

Vitamin D has been the rage for years but there are other nutrients that are ‘shortfall nutrients,’ those most of us do not consume in adequate amounts. Among them are potassium and magnesium.  Potassium is important for healthy blood pressure, nerve and muscle functioning and removing waste products from cells. Branch out from bananas and consider including leafy greens, carrots and potatoes and citrus fruits such as oranges and grapefruits for potassium. Think out of the box with kale chips, roasted carrots and potatoes or slow cooker vegetables with potatoes. Magnesium is  necessary for muscle and nerve functioning, blood sugar control, bone health, blood pressure regulation, energy production and normal heart rhythm. It also helps with sleep and muscle relaxation. Get a little more magnesium with beans, nuts, seeds, dark green leafy veggies, avocados and potatoes.

In addition to focusing on the food mentioned here, place foods you want to consume at eye level and treats you want to eat rarely in the back of the cabinet or bottom of the freezer out of sight and reach. Chances are, you’ll forget they are there.

 

Why “Avoid Processed Foods” is Bad Advice

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Countless internet blogs preach about the dangers of processed food, how eating a diet with processed food will make you gain weight and your health will suffer. Yet anyone who writes this nonsense doesn’t understand the real definition of processed foods (and I bet large sums of money they eat many processed foods) and the benefits they provide.

A processed food is “any food other than a raw agricultural commodity (“food that is in its raw or natural state, including all fruits that are washed, colored, or otherwise treated in their unpeeled natural form prior to marketing”) and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration, or milling (1, 2).” Fruits, vegetables, beans, legumes, livestock – these are all agricultural commodities. And therefore, all of the following are processed foods: frozen broccoli, frozen chicken breast, dried beans, dried pumpkins seeds. Who in their right mind would dare say any of these foods are harmful or will make you pack on the pounds? Someone who has no clue what they are talking about. Not to mention there are many reasons why processed food are healthy:

Versatility

If you want to get a wide array of nutrients and healthy plant compounds (such as antioxidants) you should eat a wide variety of foods. If you take all processed foods out of your diet you’ll only eat what is in season and hasn’t been altered.

Value

Dried beans, oatmeal and rice are processed foods that are very affordable. All cost pennies per serving (about 15 cents for a serving of brown rice). Canned and frozen fruits and vegetables are another great example of affordable foods that are picked at their peak of ripeness, preserving nutrition value and flavor. In addition, 100% juice is a bargain, thanks to food processing.

Concord Grapes
Concord Grapes
Welch's 100% Grape Juice made with Concord Grapes
Welch’s 100% Grape Juice made with Concord Grapes

A few weeks ago I had the opportunity to see a Concord grape farm – where they grow and   process the grapes into Welch’s 100% Grape Juice made from Concord Grapes. Nothing is wasted during this process. The Concord grapes are crushed – skin, seeds and all (so more of the grape is in the bottle) – and heated to release healthy polyphenols (plant based compounds) straight from the grape into the juice. In fact, 40 whole Concord grapes are in every 8 oz. serving of Welch’s 100% Grape Juice made from Concord Grapes. This is important because over a decade of research indicates that, thanks to the Concord grape, 100% grape juice made from these grapes helps support a healthy heart. Because the Concord grape harvest season is very short, lasting approximately 12 weeks, juice processing delivers the benefits of Concord grapes to us year round.

I consider all of these processed foods a good nutrition bargain. Plus, you may end up with less food waste, thanks to a longer shelf life, if you buy canned and frozen produce and poultry as well as 100% juice.

Convenience

In between long days and traveling, there are days I like meals that take me 5 minutes or less to throw together (not to mention if I’m hungry I want to eat asap). Frozen and canned foods allow me to do this. Steamed vegetables? They take about 7 minutes in my stovetop steamer. Canned? Less than 1 minute to open the can (because sometimes I don’t even heat them up). Frozen chicken breast? Perfect, I don’t have to go by the grocery store late at night if there is nothing in my fridge.

So the next time you hear someone say you should eat fewer processed foods, ask them to define “processed food.” And if you read it in a blog, move on to nutrition advice grounded in science.

Disclosure: I am an advisory board member of family-farmer owned Welch’s.

1) 21 U.S.C. United States Code, 2010 Edition, Title 21 – Food and Drugs. Chapter 9 – Federal Food, Drug, and Cosmetic Act, Subchapter II – Definitions.

2) SEC. 201. [21 U.S.C. 321]. CHAPTER II—DEFINITIONS 1.