Healthy Eating

Q. What does “low” or “reduced” on a label mean, and what is the...

A. Kelly Kane, MS, RD, an assistant professor at the Friedman School and Tufts University School of Medicine and director of nutrition at Tufts Medical Center, answers: “The terms reduced and low on packages or labels are defined by the U.S. Food and Drug Administration (FDA). In order for a food to be labeled as […]
Flavor plain yogurt with anything you like, from cinnamon, fruit, and granola to cucumber and dill.

Q. You frequently recommend eating plain yogurt, but I find it too sour. What...

A. Judith C. Thalheimer, RD, managing editor of Tufts Health & Nutrition Letter, answers: “Yogurt supports a healthy gut microbiome and is an excellent source of under-consumed calcium, but it is often loaded with added sugars, which have clearly been shown to be detrimental to health. A regular six-ounce container of strawberry yogurt can have […]
There are a number of ways to keep dairy in your diet, despite lactose intolerance.

Making Lactose Tolerable

If you are one of the estimated 30 million adults in the U.S. who feels bloated or develops diarrhea, gas, or a rumbling tummy after eating dairy products, you may not have a sufficient amount of the enzyme lactase in your small intestines to break down the milk sugar lactose. The beneficial microbes in your […]
Lentils come in many different colors and sizes. All are delicious, healthful, versatile, and easy to cook.

Lentils: Easy, Tasty Nutrition

Lentils may not be a staple in your pantry, but they should be! Easy to prepare, delicious, nutritious, and versatile—these tiny legumes check the boxes of an excellent food choice in a healthy dietary pattern. Despite research on the emerging health benefits of regular legume consumption, most Americans are not giving them the love they […]
Replacing some calories from carbohydrates (particularly refined carbs) with calories from foods rich in unsaturated fats is a health-promoting choice.

Replacing Some Carbs with Healthy Fats Is Good for Blood Cholesterol Levels

A recent analysis added to our understanding of the relationship between type of dietary fat and blood cholesterol levels. Dietary changes that raise blood levels of “good” (HDL) cholesterol and lower “bad” (non-HDL) cholesterol can decrease risk for cardiovascular disease. (Non-HDL cholesterol is a combination of LDL and other lipids.) The study, which combined information […]
Simple tricks can help your veggies explode with flavor.

Flavor!

If you equate healthy dietary choices to eating like a rabbit or you’re simply tired of the same old veggies, take heart! Open that spice drawer, stock up on tasty (and nutritious) toppings, and get ready for easy, delicious dishes.       Science Says. There’s no question that vegetables are a health-promoting choice. “Dietary […]
CHIMICHURRI

Chimichurri Sauce

Ingredients: 1 cup parsley (or ½ cup parsley and ½ cup cilantro) 2 Tbsp fresh oregano (or 2 tsp dried) ¼ cup red wine or cider vinegar 3 cloves garlic Pinch red pepper flakes (optional) 1/3 cup olive oil Salt and pepper, to taste Steps: Pulse parsley, oregano, vinegar, garlic, and red pepper flakes several […]
pickled vegetables

Pickled Vegetables

Ingredients: ½ cup water ½ cup white vinegar Salt to taste (½ to 1 tsp) Sugar to taste (0 to 1 tsp) ½ lb raw vegetables* (about 1½ cups), cut into bite-sized pieces, matchsticks, florets, or rings Optional flavor add-ins: 1 or 2 sprigs fresh herbs or ½ to 1 tsp dried herbs (dill, thyme, […]
Plant Based

“Plant-Based” Diets Done Right

Plant-based diets (patterns that maximize plant-derived foods and minimize animal-derived foods) are a good choice for your health. They are consistently associated with lower risk of various chronic diseases, including cardiovascular disease and type 2 diabetes. And plant-based foods are generally better for the environment. But not all plant-based choices are equally healthful. Highly processed […]
Lentils

Lentils with Blistered Tomatoes and Kale

Ingredients Tomatoes: 2 tsp olive oil ½ lb tomatoes, cherry or grape; halved Pinch of salt Lentils: 2 Tbsp olive oil 2 Tbsp shallot or onion, diced 2 cloves garlic, roughly chopped 2 cups green or brown lentils, cooked OR 1 (15 oz) can lentils, drained and rinsed 2 Tbsp balsamic vinegar ½ tsp salt […]