Filed under: Nutrition
Seafood is a good source of protein, healthy fats, and other nutrients that can boost your heart health and performance. It also might reduce your risk of cancer, diabetes, neurological disorders, and even depression.
Aim for two 4-oz servings each week. It can be as easy as opening a can of tuna, sardines, or salmon or thawing a bag of shrimp or fillets. Select fresh when possible, but frozen and canned varieties are often cheaper and more convenient. By varying your choices, you can fit seafood in your budget and find new kinds to enjoy. Remember: If it’s already in your pantry or freezer, chances are you’ll eat it more often!
- Choose from several varieties. These include fish fillets, shellfish (such as crab, shrimp, and lobster), oysters, mussels, and clams. Fatty fish—rich in omega-3s that boost heart health—include salmon, mackerel, lake trout, sardines, and albacore tuna. Select shrimp or a mild-tasting fish such as tilapia or flounder if you’re eating seafood for the first time. In addition, young children and women who are pregnant or nursing should consume fish and shellfish that are lower in mercury.
- Make it lean. Grill, broil, or bake your seafood instead of breading and frying it. Experiment with different spices and herbs too.
- Cook once and eat twice. Use leftovers to top salads, fill tacos, or toss with whole-wheat pasta. Here are a few quick recipes: Add one cup of fresh or frozen corn to your favorite seafood chowder for an easy meal. Or mix one egg, 2½ cups prepared mashed potatoes, 1 Tbsp parsley (chopped), and ½ cup green onions (chopped). Add 14½ oz canned salmon (drained and flaked). Hint: Use a fork to crush the salmon bones for an extra boost of calcium! Mold into 8 patties, dip in bread crumbs or panko, and cook in a nonstick pan until golden.
Brisk fall weather means it’s the perfect time to hit the couch for a weekend of watching football. But don’t let all the hard work and smart decisions you’ve made during the week go to waste. Avoid weekend binging and (too much) lazing by staying active during commercial breaks and making healthy choices when it comes to snacks.
The average football game consists of about 11 minutes of actual play—so you’re watching huddles, replays, and commercials in-between. Use that downtime to your advantage, call an audible, and get moving during time-outs!
- Complete a quick DIY workout during commercial breaks.
- Go for a jog around your neighborhood during halftime.
- Remember to make healthy food choices too.
Check out A Football Fan’s Guide to Food and Fitness for ways to stay healthy and active during football season.
Whole grains—such as brown rice and oatmeal—keep you fuller longer and provide sustainable energy to boost your performance throughout the day. Those who eat whole grains daily have a lower incidence of prediabetes, heart disease, cancer, respiratory and infectious diseases, and mental decline too.
Make sure to make at least half of your grain choices whole grains daily to get the vitamins and nutrients they contain and that are missing from refined and processed grains. The more processed grains you eat, the more important nutrients you miss out on. Read more...
Children need guidance from their parents about eating a well-balanced diet. As they grow, your interactions with them around food will change. They’ll take on more responsibility for feeding themselves too. Still, you’ll continue to influence their eating preferences through the foods you prepare and offer to them. Read on for age-specific tips to encourage your kids’ healthy eating too. And if you haven’t seen it yet, be sure to read Part 1 about general nutrition tips for helping your children learn how to be “healthy eaters” at all ages. Read more...
How you approach feeding your children influences their food choices, the amount they eat, and their weight. While it’s important for kids to maintain a healthy weight, it’s also helpful for them to determine when they’re hungry and when they’re full.
Insisting kids eat more after they say they’re full can interfere with their ability to learn what “being full” really feels like. Trust that your child’s brain is sending signals back and forth to his or her belly, indicating “full.” And if children are offered a selection of generally healthy foods, they’ll eat the right amount and grow healthy. for specific tips you can use to help your own children eat healthfully as they grow. the rest of this article
Healthcare providers commonly treat kids with attention-deficit hyperactivity disorder (ADHD) with medication and behavioral therapy, but proper nutrition can improve your child’s success in school and at home too.
Nutrient-dense foods boost kids’ overall health, especially for those with ADHD. They often consume poor diets consisting of mainly white flours and sugars because kids with ADHD crave these foods. However, these foods are missing valuable nutrients needed for muscle growth and brain development. Inadequate fuel can impact your child’s behavior, mood, sleep, and even lead to constipation. However, your child can grow and perform well when he or she eats a variety of foods: whole grains, protein, dairy, fruits and vegetables, and water. Read more...
Aim to eat five servings—about 2½ cups—of vegetables every day to boost your health and performance. Don’t like vegetables? Here are some tips to help even die-hard “veggie haters” work a few vegetables into their meal plans.
- Grill your vegetables! Grilling adds those familiar tastes that most people enjoy. Baste vegetables with your favorite low-fat marinade for flavor. Tip: Roasting vegetables in the oven makes even bitter-tasting ones taste sweeter. Try asparagus, onions, and summer squash.
- Add vegetables to foods you already love! Add pureed butternut squash to macaroni and cheese, chopped onions and peppers to pizza, grated zucchini or carrots to pasta sauce, or black beans to canned soup. Omelets are great vehicles for a variety of veggies: spinach, tomatoes, mushrooms, and more.
- Drink up! There are lots of tasty vegetable juices in grocery stores nowadays. Look for low-sodium versions or vegetable-fruit juice blends. Try custom-blending your own by mixing bottled carrot juice with your favorite fruit juice. Or whip up a nutritious smoothie instead!
- Challenge your taste buds. Do you truly not like broccoli, or have you just never had it prepared in a way you like? Change your cooking technique and try again. Try baking, roasting, grilling, sautéing, steaming, or eating vegetables raw for a different flavor and texture.
- Flavor it up. A little flavor goes a long way with vegetables. Prepare veggies using a pinch of sea salt, fresh or dried herbs or spices, a sprinkle of Parmesan cheese, or a swirl of balsamic vinegar to turn up the flavor.
- Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Visit More Matters for other ideas and recipes for vegetables.
Boost your meals with powerful veggies! The recommended intake of vegetables varies depending on your age, weight, and calorie needs. This chart from the U.S. Department of Agriculture will guide you.
Freezing your favorite summertime fruits and vegetables enables you to enjoy them all winter long. It’s a popular preservation method because it’s fast and ensures your foods taste flavorful while retaining nutrients. And you can cut food costs by buying your produce at roadside stands or farmers’ markets because their offerings are often cheaper.
Check out the National Center for Food Preservation’s page to learn more and/or try your hand at other preservation methods, including pickling, drying, and canning. HPRC offers some tips to help you start “putting food by” or preserving your favorites. Read more...
Service members have enjoyed frozen treats at least since the Army and Navy boosted morale by serving ice cream sandwiches and sundaes to troops during World War II. However, these frozen sweets often contain excess calories and sugar, which can add to your daily calories. The good news is you can whip up healthy frozen treats at home.
The following tried-and-true favorites will delight your “inner child” and still fit nicely in a healthy meal pattern. And they include fruits and dairy—with additional calcium, potassium, fiber, protein, and other nutrients—possibly MIA from your diet. They also can be made for pennies, which is refreshing for your wallet!
- Pudding pops. Prepare your favorite pudding recipe or powdered mix with skim milk. Add chopped peaches or berries. Freeze in molds or 4-oz paper cups for one hour. Insert popsicle sticks and freeze 2 more hours.
- Frozen yogurt sundae. Scoop ½ cup frozen yogurt into a dish. Add one chopped banana and a handful of nuts.
- Banana split. Lay banana halves in a dish. Add watermelon chunks and berries. Top with ½ cup frozen yogurt (any flavor) and 1 Tbsp of crunchy granola.
- Banana pops. Insert a popsicle stick into a peeled, ripe banana. Freeze 2 hours. Put 1 tsp chocolate chips in the bottom corner of a small plastic bag. Melt in microwave for approximately 90 seconds. Cut off the corner of the bag and drizzle chocolate over frozen fruit. Quickly press with 1 tsp crushed nuts.
- Frozen fruit. Portion canned fruit (in 100% juice) or fresh fruit (with juice) into 4-oz paper cups. Or use single-serving fruit cups. Freeze 1 hour. Insert popsicle sticks and freeze 2 more hours.
- Frozen smoothie. Extra smoothie on hand? Freeze any leftovers in ice cube trays for 2 hours. Pop out.
Enjoy and stay cool!
Photo from U.S. Naval Institute
Olympic athletes follow a rigorous training schedule with their eyes on the Gold, and what they eat and drink can make a winning difference! Most of them work with sports dietitians to help reach their nutrition goals. However, others can learn from their examples as well:
- Food fuels and nourishes your body to help you perform well. Olympic athletes teach the importance of nutritious fueling every day by including the right balance of foods and beverages for each workout and event.
- Successful Olympians jump-start their days with breakfasts that include protein and carbohydrate-rich foods. This keeps them energized and ready for the next challenge.
- It’s important to keep a healthy relationship with food. Food is more than fuel. Even after eating to meet a specific goal, sometimes it’s still healthy to eat a favorite food just because you’re in the mood. However, some Olympians are at greater risk of eating disorders, especially those who become too focused on body image and develop an unhealthy relationship with food.
- There’s no one-size-fits-all approach to calorie needs. Some endurance athletes take in over 5,000 calories daily. The United States Olympic Committee provides helpful eating guidelines for its athletes.
Remember that the goal for a healthy lifestyle is something greater than Gold: your wellness!
Fun facts: Did you know that the Armed Forces Sports (AFS) program paves the way for service members to compete in national, Olympic, and international athletic competitions?
Let’s cheer on the 16 Armed Forces members participating in Rio’s Olympic Games and those who will compete in the Paralympics next month.
Go team USA!