April 26, 2016


In many lunchtime sandwiches across the nation, deli meats are a standard. Fast food chain Subway has built its fortune on the sale of deli meat sandwiches. One brand in particular, Oscar Mayer, has been a beloved namesake for generations of lunch packing moms. There's no doubt, Americans love their bologna. Can these meats be a part of a healthy diet?


The term "deli meat" refers to meats preserved by smoking, curing, salting or adding preservatives.

In most cases, red meat is used, either pork or beef. As tasty as they are, deli meats are NOT a health food. Multiple studies have demonstrated that increased consumption may lead to heart disease and cancer.


Among the problems associated with cold cuts are high levels of unhealthy fats, high levels of sodium, nitrates, and other additives.


Saturated Fats. Not all fats are created equal and the saturated fats in processed meats may increase the risk of cardiovascular disease.


Sodium. Salt is a natural preservative that has been used for a...

April 14, 2016


Ketchup, mayonnaise, and mustard are the quintessential condiments of the American meal. This triumvirate is found in nearly every household fridge across the nation, begging the question - which is the healthiest?


Ketchup is made of tomatoes, vinegar, sugar, salt and spices. Here is the ingredient list for the most popular brand, Heinz:


tomato concentrate from red ripe tomatoes, distilled vinegar, high fructose corn syrup, corn syrup, salt, spice, onion powder, natural flavoring.


A serving of ketchup is one tablespoon. It is only 15 calories, but all of them are from sugars! There are no fats and no proteins. Ketchup is also surprisingly high in sodium, with 190 milligrams (about 10% of the daily maximum). The one redeeming value of ketchup is that it is made from tomatoes, and thus is a great source of lycopene, a type of antioxidant.


Mayonnaise is a mix of raw eggs, oil, and spices. Here is the ingredient list for top selling Hellmann's


Real Mayonnaise:


soybean oil, water, whole eg...

April 5, 2016


Making vegetables an integral part of your diet decreases the chance of disease, improves vital body functions, and helps to lose weight.


There are 3 places at the grocery store where you will find vegetables:

  • the produce section

  • the freezer

  • the canned foods aisle.

It's true that fresh veggies are the prom queen of the grocery store, don't discount the other two options.


Let's talk about frozen vegetables first. Flash freezing is a technique by which a food is exposed to extremely cold temperatures for a brief time period. It freezes almost instantly. This technique allows vegetables to retain almost all their original nutritional values. Flash freezing has no effect on the calorie count, protein and carb levels, mineral levels, or amount of fiber. There is a very slight loss of vitamins, usually vitamin C, but it is negligible.


Almost all frozen vegetables sold these days are flash frozen, which is great from a nutrition perspective. Unfortunately, not all frozen veget...

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Registered Dietitian

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