Healthy Eating

Avoiding Animal Products Does Not Ensure a Healthy “Plant-Based” Diet

In observational study recently published in the BMJ found that a healthy plant-based diet was associated with lower blood pressure, but an unhealthy plant-based diet was not. The study compared dietary recall and blood pressure data from over 4,600 men and women ages 40 to 59 living in the United States, United Kingdom, Japan, and […]

Italian Clean-the-Fridge Vegetarian Chili

Ingredients: 1 (15-oz) can black beans 1 (15-oz) can kidney beans 2 Tbsp olive oil 5 to 6 cups chopped vegetables, whatever is in your fridge or freezer ¼ to ½ cup vermouth, cooking sherry or white wine 1 (15-oz) can tomatoes, roughly chopped, including juice ¾ cup low-sodium vegetable broth (more as needed) 2 […]
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Q. I’m trying to cut back on sodium intake. Is garlic salt a good...

A. Helen Rasmussen, PhD, RD, FADA, LDN, a research dietician and dietary services supervisor at the HNRCA, answers: “Excess sodium intake may increase risk for high blood pressure, stroke, osteoporosis, heart failure, stomach cancer, kidney stones/kidney disease, and headaches. The American Heart Association (AHA) recommends adults aim for no more than 2,300 milligrams (mg) of […]

Q. I understand fiber can help keep me regular. Is oatmeal a good...

A. Nicola McKeown, PhD, an associate professor at the Friedman School and a scientist at the HNRCA renowned for her research on whole grains and health, answers: “Constipation is a common problem that affects 16 percent of the U.S. population (and about a third of adults age 60 and older). Health professionals recommend patients suffering […]

How Your Medications Interact with Food Intake

Many concerns about interactions between medications and foods are unfounded. Understanding how foods interact with absorption and metabolism of common medications—and how to work around side effects that may influence dietary intake—can help reduce the stress around making healthy dietary choices. MYTH #1: All medications should be taken with (or without) food. “The effect of […]

Tufts Report: Restaurant Meals Fail to Meet Ideal Nutrition Standards

A new study by Tufts researchers found that restaurant meals consumed in the United States are likely to be of poor nutritional value. The study analyzed 24-hour dietary information provided by a nationally representative sample of more than 35,000 U.S. adults between 2003 and 2016. Over 20 percent of all reported calories came from meals […]

Upping Lean Red Meat Intake During Resistance Training Shows No Benefit

A randomized controlled trial published recently in The American Journal of Clinical Nutrition found that consuming additional lean red meat when working out did not help older adults build muscle. During the six-month trial period, 154 adults ages 65 and older participated in a three-day pre week resistance-based exercise training program. On training days, half […]

Mix ‘N Match Mediterranean Grain Salad

Ingredients 1 cup intact whole grain (such as wheat berries, brown rice, farro, sorghum, oats, millet) 1 (14.5-oz) can diced, no-salt-added tomatoes 1/3 cup olives, such as Kalamata, pitted and chopped 1 (14.5-oz) can white beans, or beans of your choice, drained and rinsed 2 Tbsp lemon juice 1 Tbsp red wine vinegar 2 Tbsp […]

Amp Up Your Diet with These Plant Proteins

Replacing some (or all) animal protein with plant protein; eating more vegetables; and choosing naturally fiber-rich foods in place of refined carbohydrates are all excellent ways to improve the healthfulness of your dietary pattern. Eating more legumes helps you do all three! Legumes are inexpensive, versatile, tasty…and underutilized. The many shapes, colors, and sizes can […]
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The Stress-Diet Connection

Does stress impact our food choices? Conversely, can dietary choices help us better manage stress? “These are important questions, but difficult to answer,” says Robin Kanarek, PhD, emerita professor of psychology at Tufts. Stress and Your Body: Physiologically, stress activates two main pathways in the body. The first is the “fight-or-flight” response of the sympathetic […]