Nutritious Bites

Get Your Dairy While Trying to Lose Weight

A new study recommends a high dairy diet.

The 2010 Dietary Guidelines for Americans recommend a daily intake of 3 servings of dairy, where milk, yogurt, cheese and fortified soy beverages are included in the group, but many Americans do not consume the recommended amount. A new study indicates that premenopausal women who are dieting need to consume adequate dairy when trying to lose weight to help prevent bone loss due to weight loss. The study, from McMaster University in Hamilton Ontario, in the Journal of Clinical Endocrinology and Metabolism, followed 90 overweight or obese women, ages 19 to 45, for 16 weeks. The study consisted of calorie-restricted diets and daily exercise with three subgroups. One group ate a high dairy diet, one group had a medium dairy and one a low …

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Nutritious Bites

Making the Shift to Healthy Eating

Incorporate more fruit and vegetables into your diet.

January usually brings a resolution to lose weight, eat healthier or work out more, and often by this stage of the month the resolution has fallen by the wayside. If your goal was to eat healthier, there are some simple tips to make this happen. This week, I attended a workshop at the Culinary Institute of America. The goal of the workshop was to boost the inclusion of vegetables, whole grains and beans into the American diet. One of the main concepts of the workshop was incorporating beans, veggies and whole grains not just plopping them on a plate and hoping that your family will eat them. A few of the ideas for inclusion included using beans in place of some of the meat in chili, making oatmeal by adding a variety of other grains and …

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Read It Before You Eat It: Breaking Down Food Label Lingo

Author Bonnie Taub-Dix visited University City to promote a book that helps shoppers decipher nutrition and ingredient labels.

Bonnie Taub-Dix's book Read It Before You Eat It has a simple theme: the fine print of food packaging holds the key to eating healthy. During her fall book tour visit to Subterranean Books, Taub-Dix explained that understanding nutritional information and deciphering the ingredients is not so simple. Her book breaks down the label lingo. The Nutrition Labeling and Education Act mandates that food product labels contain certain information: name of the product and manufacturer, contents, ingredient list and nutrition facts. But, Taub-Dix explained, manufacturers can manipulate language to convince consumers their products are healthy and diet-friendly. Taub-Dix decodes some of the lingo: Besides deciphering the language on food labels, Taub…

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