Blog

Do Terra chips count as vegetables?

by Monica Reinagel, MS, LDN

veggie chipsNatalie writes:

“Are Terra Chips healthy ? The ingredients are just vegetables (sweet potatoes, carrots, beets, etc.) and oil. Am I getting a serving of vegetables by eating these?”

Technically, yes. These would constitute a serving of vegetables. But before you replace that side salad with a bag of veggie chips, let’s think about what eating vegetables offers us.

[bctt tweet=” Before you replace that side salad with a bag of veggie chips, let’s think about what eating vegetables offers us. ” via=”no”]

Continue reading “Do Terra chips count as vegetables?” >

Given up on losing weight?

by Monica Reinagel, MS, LDN

The number of overweight and obese Americans has climbed steadily in recent decades, from 53% of adults in 1988 to 65% in 2014. At the same time, fewer overweight Americans are trying to lose weight--just 47%, down from 55% back in 1988.

The authors of the study, which was published in JAMA this month, wondered whether we've simply made our peace with being fat.

"As more people around us are getting heavier, we simply believe we are fine, and no need to do anything with it," lead author Liang Zhang told the AP News Service.

That may be part of it.

Continue Reading

Foods that can help with insomnia

by Monica Reinagel, MS, LDN

Q. Do you have any recommendations for what to eat to help falling and staying asleep? I read the following:

“Try eating a kiwi. High levels of antioxidants and serotonin in the fruit may regulate slumber. Or, try a spoon of almond butter. One tablespoon offers up a healthy dose of magnesium. Deficiencies of that mineral have been linked to muscle cramps and insomnia.”

A. Believe it or not, both of these recommendations are supported by actual published research. A small study of 24 people experiencing sleep disturbances found that eating 2 kiwi fruit 1 hour before bedtime every night for 4 weeks led to significant improvements in their sleep quality. Unfortunately, there was no control group, so it’s hard to say how much of this effect was due to placebo effect. Continue reading “Foods that can help with insomnia” >

Make your own calcium-fortified cashew milk

by Monica Reinagel, MS, LDN

In the ever expanding category of nondairy milk, cashew milk has become a favorite. Although soymilk is a closer match for cow’s milk in terms of protein, it does have that distinctive beany flavor. (Which I don’t find unpleasant…just pronounced.)

Cashew milk, on the other hand, has a much milder flavor. To my palate, at least, it is the most dairy-like in taste and mouth feel. It’s also–by far–the easiest nondairy milk to make yourself, which can save you big bucks. You can even add your own calcium and vitamin D! Continue reading “Make your own calcium-fortified cashew milk” >

An easier way to stay on track

by Monica Reinagel, MS, LDN

Keeping a record of everything you eat–whether you jot it down in a notebook or use a mobile app like My Fitness Pal–can be a very effective tool for improving your eating habits. Part of it is increased awareness and part of it is the accountability. Even if no one ever sees your diet log but you, you may decide to pass on that random cookie or doughnut hole if you know it’s going on your “permanent record.”

On the other hand, it’s kind of a pain. Even with the convenience of a smart phone app, logging every bite you eat every day quickly becomes tedious. Most people start to drift away from the habit after a week or two–often, when they have a day they’d just as soon be “off the record.” And the benefits of that increased awareness and accountability gradually slip way.

A simpler way to stay on track

Continue reading “An easier way to stay on track” >

What’s the optimal timing for meals and exercise?

by Monica Reinagel, MS, LDN

Every week, there seems to be a new study or analysis on these questions, such as the one I reviewed in last week’s Nutrition Diva podcast, and others that I’ve tackled in countless other posts and podcasts over the years.

Having spent so much time reviewing all this evidence, I thought I’d share with you my typical eating/exercise schedule. Continue reading “What’s the optimal timing for meals and exercise?” >

Is fruit more nutritious when it’s ripe?

by Monica Reinagel, MS, LDN

Evie asks: “Is fruit more nutritious when ripe than unripe? For example, would a green banana have less potassium than a yellow one?”

The nutritional content of fruits (including those fruits we think of as vegetables) absolutely changes as the fruit ripens. Whether you would consider it more or less nutritious might depend on your definition, though! Continue reading “Is fruit more nutritious when it’s ripe?” >