Healthy Foods for the Highway

It’s hard to believe, but summer is winding down. Soon, fall colors will replace lush green trees and scarfs will replace swimsuits. But before the last steamy days of summer slip away, many folks will hit the road for one last getaway. Whether you are riding solo for a few hours, hitting the road with your best friends for an overnight adventure, or packing up the kids for a cross-country haul, you can still eat healthy while on the road.   Three-to-Five Hour Road Trips For trips that are shorter in distance, you don’t have to worry about prepping full meals or food spoiling. Pack a few snacks that will satisfy every craving – from salty and sweet to chewy and crunchy. To keep portions in check, pack snacks in individual bags.   Five-to Eight Hour Hauls For a longer drive, you’ll want to full meals and snacks to get you through your journey. You should make sure to include a balance of carbohydrates, protein and fats to keep your diet going in the right direction. For these, you’re going to need a cooler and plenty of ice packs to keep these perishable snacks at a safe temperature: For the Kids Hit the road to your favorite destination to soak in those last rays of sunshine, but don’t forget to make those healthful, nutritious choices along the way. 

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Fast Take: Glyphosate – Let’s Communicate

This week, self-proclaimed consumer product “experts” released a report that examined the residue presence of glyphosate, an herbicide that is widely used by growers (as it is the main ingredient in many commercial weed-killers, such as Roundup), in a variety of common foods. Before you “join the frenzy” that these groups and others are trying to create, let’s insert some logic into the conversation and ask and answer a few simple questions. What is glyphosate? Glyphosate is an herbicide that has been used for crop protection since 1974. It is widely used because it is non-toxic to humans and animals; does not persist in the environment; and is notably effective for broad-range weed control, which increases yield and quality of crops, reduces soil erosion, and enhances harvesting efficiency. As one of the most widely used agricultural compounds, it has been the subject of numerous toxicological research experiments. For the past 40 years, the safety of glyphosate has been reviewed and confirmed by science and multiple government agencies. The findings from these reviews reveal that glyphosate is not a carcinogen, an endocrine disrupter, or a developmental toxicant. Isn’t the use of glyphosate regulated? These “experts” want us to believe that glyphosate is used irresponsibly and the government is not involved in the oversight and regulation of our food system, but that could not be further from the truth. The use of pesticides is closely monitored and regulated by the U.S. Environmental Protection Agency (EPA), U.S. Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA). In addition, these agencies ensure that we do not consume pesticide residues at harmful limits. Has the safety and potential health impact of glyphosate exposure been examined? Yes, time and time again. You may recall the March 2015 scientifically controversial conclusion by the International […]

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6 Tips for Mindful Eating [VIDEO]

With the hustle and bustle of day-to-day life, sometimes it seems nearly impossible to eat intentionally (especially when some of your meals are on the go!). Nevertheless, research shows that mindful eating can lead to greater awareness of how and why you are eating. This enhanced awareness may reduce “mindless eating” and subsequently help with weight management. Mindful eating may even help you have a more satisfying eating experience. Here are 6 quick tips that you can use to start eating more mindfully. 1. Turn Off or Silence Your Devices Even when eating from home, this can help minimize distractions. Those texts, tweets, emails, and posts will still be there once you’ve finished. Take the time to relax and enjoy your food without all the interruptions. 2. Take a Moment to Clear Your Head Appreciate the food that’s in front of you. It takes a lot to prepare and produce the food you’re about to eat. Slow down your pace and pause for a moment of gratitude. 3. Use Your Senses Mindful eating involves all 5 senses, so take note of the appearance, aroma, textures, flavors, and sounds of your food. You may notice more about the food than you ever have before! 4. Name the Flavors As you eat your meal or snack, consider the 5 basic tastes and which you are experiencing. The 5 basic tastes are umami, bitter, sweet, salty, and sour. Sometimes foods contain more than one — can you tell the difference? 5. Notice the Texture Is the bite crunchy or creamy? Is it dry or moist? Paying attention to the texture of each bite you take may help make your eating experience more intentional. Maybe you’ll discover you prefer crunchy and dry over creamy and moist. 6. Set Down the Fork In between bites, place […]

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A Mindful Approach to Eating During the Holidays

The holiday season has arrived, and chances are, you have a few festive celebrations on the horizon. Whether it’s a party with co-workers, a dinner with friends or an eventful family gathering, the holidays are a wonderful time to relax and spend time with the people you care about most. Many of us are also looking forward to this time of year as a chance to enjoy an array of seasonal foods and beverages. At the same time, it’s common to feel overwhelmed by all the rich foods and sweet treats we can seem to find at every turn. One way to prevent yourself from feeling overwhelmed by the options at holiday gatherings is by paying attention to your internal hunger cues and the sensory aspects of the different foods you eat. Below are some mindful eating tips to make your eating experiences more enjoyable and nourishing this holiday season. There is no doubt that the fall and winter holidays involve a lot of delicious foods. Hopefully these mindful eating tips will make the abundance of food choices a little easier to navigate. This post includes contributions by Alison Webster, former dietetic intern, and Alyssa Pike, RD.

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What To Know Before You Go Keto

Every January, we’re bombarded with messages that a new diet or gym membership is the key to a “new us” in the new year. As the calendar flips, our mindset often follows suit, and many of us look to shave off a few holiday pounds with a diet that provides quick results. One diet that gets a lot of attention for this is the ketogenic diet, an eating style that has grown in popularity in the last decade. In our 2022 IFIC Food and Health Survey, seven percent of respondents reported that they had followed the ketogenic diet in the past year. You may have heard of the ketogenic diet (often called by its shorthand, “keto”) but you may not actually know much about it. This article explains the basics of the ketogenic diet, with a few cautionary tips you should know if you are thinking about giving it a go. What is the ketogenic diet? Although it may seem like the ketogenic diet has been recently created, it’s not a newly discovered way of eating. In fact, the ketogenic diet was first put into practice in the 1920s as a treatment for people with epilepsy after research demonstrated that fasting reduced seizure activity. Therapeutic usage of ketogenic eating patterns by medical professionals continues today, but the diet is also becoming more popular outside its clinical applications. What exactly is the ketogenic diet? The ketogenic diet is an eating pattern that includes high amounts of fat, low to moderate amounts of protein, and very little carbohydrates. The keto diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. It does not allow much, if any, room for fruits, vegetables, grains, potatoes, sweets, or other carbohydrate-rich foods. Although there are variations to the ketogenic diet, they all […]

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Build Your Own Snack Dip [INFOGRAPHIC]

Welcome to the sixth installment of Food Insight’s Build Your Own Series! We are excited to share simple but tasty ways to spice up the healthiness of your favorite foods. Next up is snack dip — an option that’s perfect for a midday snack. If you’re new to snack dips or just want to find more ways to enjoy one, keep reading. First things first: choose a base, preferably with protein. Protein may help you feel full longer and build muscle. Hummus, cottage cheese and Greek yogurt are all great options. These bases are simple and perfect for building flavor! Next up, veggies. In addition to adding flavor, vegetables will provide a variety of vitamins and minerals to your snack dip base. Blending in fresh, frozen or canned veggies like spinach, sun-dried tomatoes or artichokes will work perfectly. But you don’t have to limit yourself to just these. Get creative! Let’s turn to seasonings. Fresh or dried herbs will add some kick to your dip. If you’re looking to reduce your sodium intake, replace salty additions with one (or more!) of the following: cayenne pepper, garlic or parsley. Now it’s time for the dippers. Both veggie and grain options will work well here! Grains contain B vitamins, which play an important role in your body’s metabolism and nervous system. The Dietary Guidelines for Americans recommend making half your grains whole, so reach for whole grain options like whole wheat pita bread and whole grain crackers. If you like pretzels, they can be a great option too. The most nutritious dipper option is fresh cut vegetables which provide key nutrients like vitamins A & C, potassium and fiber. Vary your veggie dippers for a colorful array of nutrients. When it comes to building a healthy snack dip, the options are endless. […]

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Food Colors: Resources You Can Use

Why do we choose the foods we eat? What makes this food more appealing than that food? What are the things you like about your favorite food? Take a look and you’ll see that the color makes a difference in what you choose to eat. Food colors provide a familiar look to foods and often function in food in other ways too. They enhance colors that occur naturally in food. They offset any discolor when food is exposed to light, temperature and storage conditions. Food colors are unique; they are classified as ‘color additives’ and are certified by FDA which confirms their safe use. They are listed on the food label and these resources are a guide for you to learn more about food colors, color additives and what they do to food. Food Ingredients and Colors Brochure For centuries, ingredients have served useful functions in a variety of foods. Our ancestors used salt to preserve meats and fish, added herbs and spices to improve the flavor of foods, preserved fruit with sugar, and pickled cucumbers in a vinegar solution. Today, consumers demand and enjoy a food supply that is flavorful, nutritious, safe, convenient, colorful and affordable. Food additives and advances in technology help make that possible. This brochure in partnership with the U.S. FDA is your guide to understand the role of ingredients, colors and flavors in food. Color Me Red: New Studies on Food Coloring Safety Did you know food coloring can be made using natural and artificial ingredients? Both of which are safe and regulated by the U.S. Food and Drug Administration (FDA). These colorings are used in a variety of foods, not just baked goods, but they are also safely used in ice cream, yogurt, soft drinks, cereals, sausage casings, cheeses and the list goes on. […]

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Go Further with Food: Nutrient Density

The first article in our “Go Further with Food” series focused on food waste. Now we turn our attention from throwing out less food to throwing in more nutrient-dense food to further our health. Food has a lot offer. It’s how we sustain life and it’s a big part of how we enjoy life too. But food can also present a conundrum. While it’s critical that we each get enough to eat, eating too much too often can be detrimental to health as well. And even if we consume the right amount of food, we also have to think about getting the right amount and types of nutrients. Striking the right balance between nutritional quality and calorie quantity, a ratio that describes the nutrient density of our diet, isn’t always easy to do. How do we know if something is nutrient-dense? Nutrient density can be a tricky concept to understand. Luckily, the 2015-2020 Dietary Guidelines for Americans (DGA) has taken care of the definition of “nutrient-dense” for us. And as it turns out, it’s not just about the foods, but how they’re prepared as well. According to the DGA, “All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry — when prepared with little or no added solid fats, sugars, refined starches, and sodium — are nutrient-dense foods.” How can you increase the nutrient density of your diet? Every food choice presents the opportunity to increase the nutrient density of our diet, but not everything we eat needs to be nutrient-dense. Rather, the goal is for the overall diet to be nutrient-dense. One way to do this is by thinking more critically while grocery shopping, since that’s where many of our eating patterns begin to take […]

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