How Does Added Sugar Affect My Health? Added sugars provide no nutrition, and are therefore referred to as “empty calories”. A good rule of thumb is to avoid products that have a lot of added sugar.  What food items contain added sugars? Major sources of added sugars are: regular soft drinks, all kinds of desserts…

Fats to Limit Saturated fats and trans fats should be limited in your diet. Aim for less than 10% saturated fats in your caloric intake for the day.  What are saturated fats? Saturated fats are more likely to be solid at room temperature. Examples include lard, butter, ghee, full fat dairy, and marbled meats. Saturated…

Healthy Fats Your body needs some fat for energy, absorption of vitamins, and to protect your heart and brain health and to support immune function. Fats add flavor to foods and come in many forms. All fats are calorie dense. For example, a single tablespoon of oil has about 135 calories.  Which foods contain fats?…

Dairy and Your Health Milk naturally contains all the three macronutrients: carbohydrate, protein and fat. It’s also rich in calcium, potassium, phosphorus, and vitamin D. How do dairy products affect my blood glucose? Milk and yogurt both contain carbohydrates, which has an effect on your blood glucose levels.  Cheese is made from fat and protein…

Grains, Starchy vegetables and your health Grains and starchy vegetables are an important part of a healthy, balanced diet when chosen correctly and consumed in reasonable portions.  Many of them are also excellent sources of fiber, vitamins, minerals and phytonutrients (health beneficial substances). What are starchy food items? Starches occur naturally in a large range…

How does protein affect your health? Protein foods provide amino-acid building blocks. These are the materials the body uses to build and repair cells and tissues. Where are protein foods found? Meat, poultry, seafood, legumes, eggs, milk, cheese, processed soy products, nuts, and seeds are part of the protein food group. Legumes like beans, peas,…