Jerry the Blogger

Mission: Nutrition

Follow Jerry as he starts making healthier nutrition choices using the Balanced Life™ Plan.

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October 13, 2009

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Eat to Keep Cold and Flu at Bay

posted by: Jerry

Colds and flu, particularly H1N1 or "swine flu," are all the buzz right now, aren't they? Our family has been fortunate, because so far we've only had to deal with minor colds. Colds are no fun, but at least they're not as serious as flu.

Other than the obvious ways to help reduce our chances of catching a cold or the flu -- getting flu shots and washing our hands frequently -- I wondered if we could do anything else to improve our odds. It turns out that the foods you choose to eat may help stave off sickness.

I did some research, and a number of trustworthy sites recommended different nutritional solutions to prevent cold and flu. But one in particular gave some good, specific tips for how to eat to stay healthy.

According to the University of Tennessee Medical Center, here are some foods (and drinks) to seek out this cold and flu season:

Water: Drink lots to keep hydrated, which helps mucous membranes stay soft and moist, preventing tiny cracks that allow viruses and bacteria to enter. Who knew?
Yogurt: The probiotics found in yogurt's live active cultures ("good" bacteria) can help keep the gut and intestinal tract low in disease-causing germs.
Whole Grains, Fruits and Vegetables: Plant-based foods are high in antioxidants and phytonutrients, which may boost your immunity. Shop for broccoli, red onion, blueberries, grapes, oats, barley and tea. And don't forget Orville Redenbacher's SmartPop! popcorn contains lots of antioxidants.

We're definitely going to heed this advice and eat right. Colds and flu, stay out of my way!

Topic: Healthy Foods and Nutrients

August 18, 2009

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Popcorn Gets Its Props

posted by: Jerry

When it comes to snacking, I definitely lean toward the salty, crunchy stuff. Sweets are fine as occasional desserts, but I'm always in the mood for chips, crackers or -- my personal favorite -- popcorn. So how happy was I to hear the news this week that popcorn was shown to contain lots of cancer-fighting antioxidants?

I knew popcorn is a whole-grain food and a source of fiber (4 grams in 100-calorie serving). But now I find out that popcorn, along with other whole-grain snacks and breakfast cereals, provides you with a healthy dose of polyphenols as well. Polyphenols are thought to play a role in fighting major diseases like cancer and heart disease. I've heard of other foods that contain polyphenols, among them chocolate, wine and coffee (also some of my faves). Now I can add popcorn to the list!

Of course, the kind of popcorn you choose makes a difference in how nutritious a snack it is. I go for Orville Redenbacher's Smart Pop! It tastes like the gourmet popping corn the brand's known for, but it also is 94% fat-free, with 0 grams trans fat and no cholesterol per serving. They recently reduced the sodium content by 30% as well. I'm a big fan of the 100-calorie mini-bags because they're extremely satisfying and keep me from overeating.

Next time it's movie night at your house -- or just a long afternoon at the office -- you might consider reaching for a bag of popcorn to get your salty snack fix. Just think, you could be fighting cancer with each tasty popped kernel!

Topic: Healthy Foods and Nutrients

August 04, 2009

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Vitamin D: Are You (or Your Kids) Getting Enough?

posted by: Jerry

If you have a well-balanced diet with a variety of nutritious foods, you don't have to worry about getting all your necessary vitamins -- right? Well, you may need to worry, according to new findings that 7 out of 10 U.S. children aren't getting enough vitamin D.

Even though I usually eat pretty healthy, I still take a daily multivitamin just to cover my bases. Good thing, I guess. Most major multivitamins contain 100% of your daily vitamin D requirement. If you try to get your vitamin D strictly from food, you'll likely be one of those who fall short. Foods like milk and fish contain vitamin D, but not enough. And while our bodies make vitamin D when we're exposed to direct sunlight, many people don't get the necessary 15 to 20 minutes of sun exposure each day (without sunscreen, that is).

We also make sure our daughter takes her multivitamins, so hopefully she's in the 3 out of 10 kids who meet the minimum requirement. She gets a decent amount of sunshine (when it's sunny, that is) but we don't rely on that as a sole source of vitamin D.

So what's the big deal about vitamin D, anyway? This vitamin is important for maintaining strong bones and teeth. It also helps your body absorb the amount of calcium it needs. If your body doesn't have enough vitamin D, it can steal calcium from your skeleton. That can't be good, right? It can put you at risk for weak bones, heart disease and rickets.

While it's good to seek out foods containing vitamin D and to get a little daily sunshine, I think it's also smart to hedge your bets with a multivitamin or daily vitamin D supplement -- just in case. Want to learn more about vitamins, minerals and other essential nutrients and how they affect our bodies? Check out the Start Making Choices Nutrition Facts 101 interactive tool.

Topic: Healthy Foods and Nutrients

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Jerry
My name is Jerry, and I'm a father, editor, and photographer. I've gained too much weight recently, and in 2006, my wonderful daughter was born... Read More