6 Healthy Eating Tips That Aren’t True

Everyone is telling you which foods are good for you. Stop listening! Here are six seemingly healthy eating tips that the science just doesn’t back up.

False Tip: Fresh fruit is better than frozen.

The Truth: Food manufacturers freeze fruit at their peak of freshness in order to preserve its quality and nutritional value. Freezing fruit is a great way to preserve it if you bought a little too much or it’s on sale. Frozen fruit is very convenient, especially when you’re super-busy with work and family, plus it lasts longer than fresh. Fresh isn’t necessarily better than frozen, and both count toward your daily recommended amount of fruit.

False Tip: Fresh vegetables are healthier than canned.

The Truth: If you think canned is the bad guy, think again. This means of preservation has been around for about 200 years. Yes, canned vegetables can have loads of salt, but you can now find many with no added salt. Additionally, canned vegetables will still retain much of their vitamins, even when stored for several months, which is a clear advantage over fresh.

False Tip: Multigrain bread is always the healthiest choice.

The Truth: Multigrain just means the bread is made from several grains — that doesn’t mean they’re whole grains, which are more plentiful in nutrients. According to the Dietary Guidelines for Americans, you want to make half your grains whole — so the next time you pick up a loaf of bread, make sure the grains named in the ingredient list include the word “whole,” such as whole rye and whole wheat.

False Tip: Bottled water is better than tap water.

The Truth: According to an investigation conducted by the Environmental Working Group, a variety of contaminants were found in tested brands of bottled water. Further, bottled water does have a larger carbon footprint than tap water, and doesn’t contain the nutrients found in tap water (such as fluoride). This may be a good excuse to purchase a few reusable water containers you can fill with tap water.

False Tip: Coconut oil is the only oil you should use.

The Truth: Advocates of coconut oil believe that its medium-chain triglycerides make it super healthy. However, several types of fat found in coconut oil, including palmitic, myristic and lauric acids, have been found to raise both your bad (LDL) and good (HDL) cholesterol as well as total cholesterol. Although the debate continues, your best bet is to include coconut oil in your healthy-oil repertoire along with other healthy oils, like sesame, olive, peanut and safflower.

False Tip: There are only a handful of superfoods.

The Truth: Although many believe that exotic-sounding foods like acai, chia seed and goji berries are the healthiest of all foods, that’s not the case. Your body needs a variety of food groups in order to get all the nutrients you need to stay healthy. Therefore, wholesome foods like Greek yogurt, almonds, pears, broccoli, barley, eggs and avocado also achieve super status.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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How the Pumpkin Spice Lattes of the Season Stack Up

They’re everywhere, and they’re here for a limited time only, but should you be rushing out to get your pumpkin latte fix on a daily basis? Check out the nutrition info from these popular chains before you swap the seasonal latte for your usual morning joe.

Starbucks Pumpkin Spice Latte (12 ounces with skim milk, no whipped cream)  

The iconic espresso-and-milk drink no longer contains artificial coloring and now even features real pumpkin (albeit puree). The main flavor ingredient? Pumpkin Spice Flavored Sauce, a mixture of sugar, condensed skim milk and pumpkin puree. Enjoy a small without whipped cream and you can walk out with a drink that’s 100 calories more than a classic latte of the same size. Worth it? For a limited time, we think so.

Per serving: Calories 200; Fat 0 g; Sodium 170 mg; Carbohydrate 39 g; Sugars 38 g; Protein 11 g

Dunkin’ Donuts Pumpkin Swirl Latte (small with skim milk)  

It’s a real competitor to the Starbucks version at about 20 calories less, but with little transparency as to the ingredients actually used (flavored lattes are presweetened and naturally and artificially flavored), the caloric intake isn’t your only concern.

Per serving: Calories 180; Fat 0 g; Sodium 140 mg; Carbohydrate 37 g; Sugars 36 g; Protein 8 g

Panera Pumpkin Spice Latte (16 ounces with reduced-fat milk)

Panera’s new pumpkin latte recipe is free of artificial ingredients (Panera removed mono- and diglycerides, sodium benzoate and potassium sorbate to make this fully clean). It’s now made with milk, real pumpkin, whipped cream, spices and salted caramel sauce. Keep calories down by customizing the caloric classic. The skinny uses skim milk, skips the whip, has a drizzle of caramel and 1 pump of pumpkin. Or, opt for the vegan-friendly version made with almond milk and no whip or caramel.

Classic per serving: Calories 450; Fat 12 g; Sodium 150 mg; Carbohydrate 76 g; Protein 10 g

Vegan per serving: Calories 290; Fat 6 g; Sodium 180 mg; Sugars 34 g

Pumpkin Skinny with Caramel per serving: Calories 230; Fat 1 g; Sodium 140 mg; Sugars 33 g

Pret a Manger Pumpkin Spiced Latte (12 ounces with skim milk)

Pret’s organic espresso is blended with organic milk and pumpkin spiced syrup. Since the brand already focuses on natural ingredients, they’ve incorporated them into this fall favorite as well. At 150 calories, it’s the lightest option offered in this roundup.

Per serving: Calories 150; Fat 0 g; Sodium 160 mg; Sugars 24 g; Protein 10 g

Au Bon Pain Pumpkin Pie Latte (16 ounces with whole milk)

100 percent Arabica beans, responsibly grown in pesticide-free orchards, are used for Au Bon Pain’s espresso drinks. The pumpkin pie version features whole milk, espresso, pumpkin syrup (sugar, water, organic pumpkin puree, natural and artificial flavors, citric acid) and cinnamon. Skip the whole milk if you want to bring the calories down.

Per serving: Calories 270; Fat 7 g (Saturated 4 g); Cholesterol 20 mg; Sodium 105 mg; Carbohydrate 37 g; Fiber 1 g; Sugars 34 g; Protein 7 g

McDonald’s McCafé Pumpkin Spice Latte (12 ounces)

McCafé uses whole milk, 100 percent Rainforest Alliance-Certified espresso and pumpkin spice-flavored syrup in this fall drink. Opt for skim if you’re looking to cut back on calories and fat.

Per serving: Calories 270; Fat 9 g (Saturated 5 g); Cholesterol 25 mg; Sodium 130 mg; Carbohydrate 41 g; Sugars 39 g; Protein 10 g

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Yom Kippur: Foods for Breaking the Fast

Yom Kippur is the Jewish Day of Atonement, and is a day (usually upward of 24 hours) for fasting, with no food or drink. If you do keep the fast (even most of it), what you choose to eat afterward is important. The last thing you want is a bad stomachache, or worse. Here are some things to keep in mind.

Start with Fluids

You haven’t had fluids in over 24 hours. Before devouring tons of food, start slow with warm fluids like coffee or tea (and add real sugar, honey or agave). If you’re not a hot-beverage drinker, then try a glass of still water.

You can also start off with a warm bowl of soup or broth. A low-fiber chicken noodle soup with a homemade broth brimming with minerals is a good choice. Any broth — chicken or vegetable — is a good choice too.

 

Take Your Time

Even when taking your first drink, take small sips and let your digestive system get used to it. The same goes when eating food. Don’t just shove everything down quickly, because if you do, your stomach won’t be too happy with you.

 

Break the Fast Together

Schedule your break-fast with a group of family and friends. This is a good time to surround yourself with people you like to converse with, as this will help slow down the pace of your eating. It’s also easier to make the break-fast potluck, so you don’t need to worry about preparing lots of food when you’re utterly famished.

 

Go Low-Fiber

Low-fiber foods are easier for the stomach to digest after it hasn’t seen food for a while. Start with white (yes, I said white!) bread or the traditional break-fast food — a bagel. It’s important to replenish your carbs first, which will help provide you and your brain with energy.

 

Remember Your Protein

Your body hasn’t seen protein in a while, so make it an easily digestible one — no fried chicken or heavy sauces. Go plain with grilled chicken or turkey, hard-boiled eggs, or a lighter tuna or egg salad.

 

Take a Break

Between each bagel or bowl of soup, take a 15- or 20-minute break. Let your body adjust to the food and start digesting it. Then move on to the next. Your body is moving a little slower than usual right now, so give it the time it needs.

 

Veggies and Fruit Matter

There are lots of good-for-you nutrients in both fruits and veggies. Fruits are made from fructose, a simple sugar that is easier for the gut to digest. As for your veggies, a puree may be easier to handle (like mashed potatoes or sweet potato puree). Many folks, however, do just fine with cut-up veggies too. Just listen to your body and take your time eating.

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Tell Us Your Favorite Healthy Fall Dinner and You Could Win a a Lagostina Stainless Ceramic Cookware Set

This week welcomes the official start of fall and getting back into the full swing of weeknight dinners at home. It’s also prime time at the market for end-of-summer and beginning-of-fall produce that’s just asking to be whipped up into a delicious and healthy dinner.

That’s why we’re giving away a 10-piece stainless ceramic cookware set from Lagostina ($399.99), so you can make a healthy meal at home with the market’s bounty. You’ll get all you need to make sautees, soups, veggies and more, including: an 8″ skillet, 10″ skillet, 1.5-qt. saucepan with lid, 3-qt. saucepan with lid, 3-qt. deep sauté pan with lid and a 6-qt stockpot with lid.

So, tell us, what’s your favorite healthy fall dinner? Need inspiration? Make these healthy fall apple recipes or a healthy soup tonight!

NO PURCHASE NECESSARY.  Open to legal residents of the 50 United States and D.C., 21 years or older.  Ends 9/28/15.  To enter and for complete details and odds, visit our Healthy Eats blog.

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The Wild Side of Blueberries

 On a recent sponsored trip to coastal Maine, I was fortunate enough to tour the magnificent wild blueberry barrens and get down and dirty with this native North American berry.

What Are Wild Blueberries?

Unlike the cultivated berries that grow on waist-high bushes, wild blueberries grow on low bushes that grow and spread surprisingly close to the ground. Although they get some thoughtful TLC from experienced farmers, these blueberries are truly a wild crop, not planted but continually spread naturally on the same land for over 10,000 years.

The nature of this life cycle allows for the growth of thousands of different varieties collectively. You can see this by the various colored berries flourishing in these vast fields.

This highly perishable crop cannot be shipped fresh, so instead the berries are frozen at their peak of freshness. So while the harvest season is incredibly short (basically July and August), they can be enjoyed all year round from the freezer section of the grocery store.

Nutrition Facts

One cup of wild blueberries contains 80 calories and an impressive 6 grams of fiber. You will also get some iron, zinc and a lower natural-sugar content than you would from cultivated blueberries. Wild berries also have a claim to fame in the antioxidant department, boasting nearly twice the amount of flavonoids found in traditional berries and more of these cell-protecting compounds than cranberries, strawberries, blackberries and pomegranate.

10 Things to Do with Wild Blueberries

Don’t let the frozen preparation stifle your culinary creativity. There are so many ways to enjoy these petite frozen berries.

Top pancakes with a blueberry sauce made with pineapple juice and fresh peaches.

Blend frozen berries in a food processor and flavor them with lemon zest and a pinch of sugar for a refreshing, low-calorie treat.

Steep some berries in a warm cup of green tea.

Make a flavorful topper to smother a Greek Yogurt Cheesecake.

Blend with coconut milk, frozen banana and a drizzle of agave for a vegan breakfast smoothie.

Bake a batch of Overnight Blueberry Buns.

Add to your favorite BBQ sauce recipe to give it a sweet and tangy edge.

Whip up a batch of Wild Blueberry Cornmeal Waffles.

Stir into a steamy bowl of oatmeal to infuse with flavor and nutrients.

Defrost and blend with olive oil, balsamic vinegar, mustard and herbs for a fresh and colorful vinaigrette.

 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Pumpkin Spice Latte Baked Oatmeal

As cozy as a crisp fall morning, this pumpkin spice latte oatmeal was made for curling up on the sofa, mug of coffee in one hand and breakfast in the other. Just like its namesake beverage, the moment you taste this oatmeal you’ll know we’ve left behind the dog days of summer and entered scarf season.

One part casserole, one part oatmeal and one part cake, this oatmeal is tender, fluffy and moist. It’s hard to believe that it’s also packed with vitamin A, fiber and antioxidants, thanks to the generous helping of pumpkin puree and old-fashioned rolled oats.

This pumpkin version is a spinoff of my basic baked oatmeal recipe that I tweak for each season. Even if you’re not an oatmeal enthusiast, I beg you to try the baked version. It’s not as goopy as the stovetop variety, as it takes on more of a cakelike texture. We served a version of this for brunch on the morning of our wedding and it almost stole the show!

This oatmeal is delicious right out of the oven, but I prefer to dress it with all of the toppings when serving a group. For my bowl, I place a generous serving of oatmeal in the bottom and top with milk, chopped nuts and a drizzle of maple syrup. Whatever way you choose, welcome in fall with this pumpkin spice latte baked oatmeal.

Pumpkin Spice Latte Baked Oatmeal
Serves 6

1 cup 100 percent pumpkin puree
1/3 cup packed brown sugar
2 large eggs
1 1/2 teaspoons pumpkin pie spice
1 teaspoon instant espresso powder
3/4 teaspoon baking powder
1/2 teaspoon vanilla extract
1 cup milk
1/3 cup 100 percent pure maple syrup
2 3/4 cups old-fashioned rolled oats

For serving (optional)
Milk of choice
Chopped nuts
Extra maple syrup

Directions:

Preheat the oven to 350 degrees F. In a large bowl, whisk together the pumpkin puree, brown sugar, eggs, pumpkin pie spice, espresso powder, baking powder, vanilla extract and a pinch of salt until smooth. Whisk in the milk and maple syrup.

Add the dry oats to the pumpkin mixture and stir together to combine.

Pour the oatmeal into a lightly greased 8-by-8-inch baking pan. Bake for 30 to 35 minutes until cooked through. Remove and serve as is or top with milk, chopped nuts and a drizzle of maple syrup.

Per serving: Calories 267; Fat 5 g; Carbohydrate 49 g; Fiber 4 g; Protein 8 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

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A New Giveaway from ReUseIt (Glass Food Storage Containers!)

One of the best things in my kitchen right now are my glass food storage containers. They make everything easier:

• Prepping for the week (storing cut veggies and fruit)
• Storing leftovers in the freezer (I make a big batch of a meal and freeze half of it, for an easy weeknight dinner later in the month!)
• Keeping my fridge organized and keeping food fresh
• Storing Layla’s food for the week (all of her snacks can be prepped ahead of time and stored)

And they last forever and don’t absorb food flavors or colors the way plastic containers will.

A while back, I threw out all of my plastic food storage containers and switched to glass because of the BPA concerns. Even though plastic is now BPA free, glass is naturally free of all toxins so you don’t have to worry about phthalates, lead or any other icky chemicals leaching into your food. Plus, produce and other food stays fresher longer in glass, so you’ll be able to hang onto your leftovers longer—cutting food waste without needing to turn to disposables!

When the folks at ReUseIt contacted me to try their glass storage containers, I was excited to add some different size options to the containers I already had. Their containers are great: they are microwave and dishwasher safe, and they have a BPA-free plastic lid with snap top closures and a secure silicone ring to ensure an airtight seal.

And now, one lucky reader has the opportunity to win a set of FOUR glass storage containers from ReUseIt! The set includes one 7.5-cup, one 3.5-cup, one 2.5-cup and one 1.5-cup glass containers.

To Enter: You can enter in one of five ways (each option below counts as a separate entry):

1. Sign up for my free, monthly newsletter (it has healthy recipes and tips – no annoying ads  plus you’ll get a free healthy meal plan when you sign up!)
2. Subscribe to The Picky Eater via RSS or via email
3. Like The Picky Eater on Facebook
4. Follow me on Twitter (@pickyeaterblog)
5. Follow me on Pinterest

Then post a comment here for each option above that you chose. 

This giveaway will be open until Friday, October 2nd at 11:59pm PST. I’ll be selecting the winner at random (via random.org) and will contact them via email. I’ll be announcing the winner in the comments of this post on Saturday, October 3rd.

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