Written by Nicole German, RD for Diet-Blog.com

When you think about heart healthy foods, what comes to mind? Nuts, salmon, olive oil, and whole grains are the well-known foods for heart health. But, what about those lesser known foods that keep the heart pumping strong?

Dried Fruits: Some dried fruits like prunes contain a cocktail of phenol antioxidants that work together to prevent cell damage. An added bonus is that dried fruits contain good sources of fiber which can help to lower cholesterol levels and protect the heart.

Blueberries: We know blueberries as the anti-aging fruit—the fruit that will help keep the mind strong. Yet, blueberries protect the entire body. Studies show that eating at least one cup per day can improve cholesterol levels and lower triglycerides. Most interestingly, blueberries can actually improve the quality of the blood due to the combination of antioxidants they contain.

Grapes: Not a red wine drinker? Don’t worry; you can still get health benefits from eating the whole fruit. Grapes have a dual function: they are anti-inflammatory and have high antioxidant power. Grapes are most notable for their ability to lower blood pressure as they may help to dilate blood vessel walls and prevent cell build-up within the walls.
Read Full Post >

Missy Chase Lapine’s The Speedy Sneaky Chef released this morning full of ideas on how to sneak more fruit and vegetables into family dishes to increase the nutritional quality of their meals. We have to ask though – is sneaking in the good-for-you foods sending the right message to your kids about healthy eating?

In her 2007 book The Sneaky Chef, Lapine inspired parents to “sneak” fruit and vegetables into their children’s meals by adding fruit or vegetable purees into unexpected dishes, like spinach puree to a pan of brownies. Her latest book offers readers 75 all-new healthy recipes that they can prepare, relying on convenience foods like jarred tomato sauce, boxed macaroni and cheese and prepared pancake mixes.

While adding fruits and vegetables to packaged foods will inarguably up their nutritional ante, there are pros and cons to relying on bags, boxes and jars to get dinner on the table. Though Lapine recommends only the highest quality products, even some natural and organic options, the reality of today’s economic times is that many families will opt for lower-priced packaged foods, many of which contain artificial dyes, high-fructose corn syrup and other highly processed ingredients with little to no nutritional value..

Read Full Post >

See more Empty Calories right here in the blog each week, or receive one each month when you subscribe to our free newsletter.

Read Full Post >

When I helped the first graders at my son’s school with their food group assignment recently, I was amazed at how many were confused about where to place types of food. So many didn’t know what a green bean was, or what strawberries were. Most were completely unaware that fish was a “meat.” It was disheartening and a good glimpse at the nutrition blunders our kids deal with. After hearing this morning’s news, things are going to get much more difficult. According to Congress, pizza will now be placed in the vegetable category.

Surely, I’m not alone in the jaw-drop response to this news. I re-read it just to make sure I was getting this right. But in clear print, the fact that school lunch pizzas contain tomato paste allows Congress to mark it as a vegetable, therefore keeping it on the menu multiple times a month in schools all over the country.

A congressional committee is responsible for this and other ridiculous staples being allowed to stay on our kids’ menus. As a fightback against the Obama administration’s proposal to make school lunches better and healthier for our kids, a bill was released late Monday entailing all the guidelines.
Read Full Post >

One of the problems with the American diet seems to be that fresh, nutritious produce is unaffordable or not easily accessible to many segments of the population. However, research presented recently at the American Dietetic Association’s Food and Nutrition Conference and Expo demonstrates that one of the best nutritional values in the produce department, providing significantly better nutritional value per dollar than most other raw vegetables, is one that is easily accessible, practical, and loved by most: The white potato. Per serving, white potatoes were the largest and most affordable source of potassium of any vegetable or fruit.

Dr. Adam Drewnowski and colleagues from the University of Washington complied nutrient data from the USDA Food and Nutrition Database for Dietary Studies with the USDA Center for Nutrition Policy and Promotion national food prices database. They found that potatoes were the least expensive source of dietary potassium, a nutrient identified by the 2010 Dietary Guidelines as lacking in the American diet. The cost of potassium-rich white potatoes was half that of most other vegetables.

Read Full Post >