Serving Size: 1 popsicle | Serves: 8
- 1 cup strawberries, diced
- 1 medium banana, diced
- 2 cups nonfat vanilla yogurt
- Stir all ingredients together in a medium bowl.
- Pour mixture into popsicle molds.
- Freeze for at least 6 hours. Run molds under hot running water until popsicles can pull out easily to serve.
Nutrition information per serving: 50 calories, 0g total fat, 0mg cholesterol, 25g sodium, 10g total carbohydrate, 1g fiber, 6g sugar, 2g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.
Mother always said you are what you eat. What we eat becomes more connected to our bodies every day. Now scientific evidence suggests diet plays a bigger role in brain health than we ever knew. Following a brain healthy diet (MIND diet) can reduce your risk of Alzheimer’s and dementia by 35–53%. MIND diet research at Rush University followed 923 individuals aged 58–98 for more than four years. Reduction in dementia risk among those who closely or moderately followed the diet was observed.
The MIND diet combines the Mediterranean diet pattern and the DASH (Dietary Approaches to Stop Hypertension) diet with mild calorie restriction. The MIND diet encourages minimally processed plant-based foods and limited consumption of animal foods high in saturated fat. It also encourages food found to be potentially brain protective such as green leafy vegetables, whole grains, lean meat, fish, poultry, and berries. Research continues on the effects of the MIND diet on cognitive decline in the brain.
Foods to Eat More:
- Beans, every other day
- Berries, at least twice per week
- Fish, at least once per week
- Green leafy vegetables, every day
- Other vegetables, at least once per day
- Nuts, every day
- Olive oil
- Poultry, at least twice per week
- Whole grains, three times per day
Foods to Eat Less:
- Fried food or fast food, less than one serving per week
- Pastries and sweets, no more than five servings per week
- Red meat, three 3- to 5-ounce servings per week
- Butter and stick margarine, less than one pat a day
- Whole fat cheese, one to two ounces per week
Source: Diet for the Mind, Dr. Martha Clare Morris, 2017.
One of the biggest buzzwords in current media refers to the smallest subject: the human gut microbiome. This microbiome is a collection of microorganisms living in the human intestinal tract; aka the “good gut bugs.” These good gut bugs help our gut produce compounds needed for digestion and absorption of other nutrients. They also provide protection against harmful “bugs” and support our immune system. These good gut bugs have also been shown to promote brain health.
There is communication between the human microbiome and the brain, called the gut-brain axis. This means the health of your gut microbiome may impact the health of your brain—a healthy gut leads to a healthy brain.
The best way to take care of your gut microbiome is to focus on your overall eating pattern.
- Eat a variety of fruits, vegetables, and whole grains.
- Choose fiber-rich foods because increasing fiber can promote abundance of gut bugs.
- Try fermented foods and foods with pre- and probiotics to improve the variety of your good gut bugs.
- Prebiotics are plant fibers that promote the growth of healthy bacteria. They are found in many fruits, vegetables, and whole grains, including apples, asparagus, bananas, barley, flaxseed, garlic, jicama, leeks, oats, and onion.
- Probiotics contain specific strains of healthy bacteria. The most common probiotic food is yogurt; other sources include bacteria-fermented foods, including sauerkraut, kombucha, and kimchi.
- Shreiner AB, Kao JY, Young VB. The gut microbiome in health and in disease. Curr Opin Gastroenterol. 2015;31(1):69–75. doi:10.1097/MOG.0000000000000139.
- Foster JA, Lyte M, Meyer E, Cryan JF. Gut microbiota and brain function: An evolving field in neuroscience. Int J Neuropsychopharmacol. 2016;19(5):1–7. doi:10.1093/ijnp/pyv114.
- Jandhyala S, Talukdar R, Subramanyam C, Vuyyuru H, Sasikala M, Reddy D. Role of the normal gut microbiota. World J Gastroenterol. 2015;21(29):8787–8803.
Fruit-infused water has become popular in recent years. It’s a great way to drink more and stay hydrated. With no added sugar, it’s a good alternative to juice or soda. The endless flavor combinations are tasty and refreshing. There are some important food safety tips to remember, however. To avoid increased bacteria growth and foodborne illness, follow these tips:
- Start with clean hands; wash hands with warm water and soap for 20 seconds.
- Wash produce thoroughly under cool running water. Use a clean produce brush on firm items such as oranges or lemons.
- Use clean cutting boards and utensils to avoid crosscontamination.
- Store infused water in the refrigerator at 40°F or below in a sealed pitcher.
- If you are taking your infused water on the go, make sure to drink it within four hours. Infused water at room temperature must be used or discarded after four hours to prevent bacteria growth.
- For best results, drain fruit solids within 24 hours and refrigerate water up to three days.
- Always start with clean equipment for new batches; avoid refilling the same pitcher.
Source: Michigan State University Extension
Food portions can be a challenge, but choosing sensible amounts of all food is important for achieving and maintaining a healthy weight. The best way to achieve and maintain a healthy weight is to make small, long-term changes in what you eat and drink, along with getting daily physical activity.
Follow the MyPlate healthy eating food plan:
- Make half your plate fruits and vegetables—think variety and make it colorful.
- Make half your grains whole grains.
- Choose low-fat and fat-free dairy products.
- Vary your protein—poultry, seafood, meat, eggs, nuts, and beans.
Other helpful tips:
- Avoid portion distortion—read labels, measure, and place servings into containers or baggies.
- Record the amount of food you eat with a three- to five-day food journal—you might be surprised!
- Use smaller bowls and plates at mealtime.
- Choose foods with less saturated fats, sodium, and added sugar.
- Cook more often at home to control the ingredients in your food.
- When dining out, look at nutritional information before ordering.
- Drink water or low-calorie beverages with meals.
- Get the recommended 150 minutes of moderate-intensity physical activity each week.
Set realistic and achievable goals for your health. Remember, if you slip up one day don’t dwell on it, just press on with your health goals in mind. Download Key Nutrients from the Extension Store for additional information.
A new term in the world of diets is the Flexitarian Diet. The mission of the Flexitarian Diet is to add more plant-based foods to your diet. Flexitarians eat less meat than they used to, but don’t give it up completely. The Flexitarian Diet has benefits like those seen with vegetarian diets—a reduced risk of heart disease, diabetes, and certain types of cancer. The American Heart Association encourages the Flexitarian Diet as a good compromise to promote heart health. This way of eating can be fun—and may save you money!
Try these simple tips:
- Find ways to replace meat at your meals with legumes or soy products. For example, have a black bean burger instead of a hamburger.
- Start out small, by making just one meal each week meatless. You may find you enjoy the variety.
- Visit the Extension Store to download a free copy of Dried Beans, Peas, and Lentils Can Help You Save $$.
- Find vegetarian recipes on the American Heart Association website.
- When you do eat meat, select a lean cut. Lean cuts of meat include the words “loin” or “round.” After cooking, rinse ground meat with water and drain to reduce fat content. Limit your daily intake to 6 ounces.
Melina V., Craig W., Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. The Academy of Nutrition and Dietetics. 2016;116(12):1970–1980.
American Heart Association. Vegetarian, Vegan and Meals Without Meat. Last Reviewed January 27, 2017.
The International Food Information Council (IFIC) Foundation’s 2018 Food and Health Survey reported consumer confusion about food and nutrition. Eighty percent of survey respondents stated they have come across conflicting information about food and nutrition, and 59% state the conflicting information makes them doubt their food choices.
It is no wonder consumers are confused. There is an explosion of nutrition and food safety information readily available, making it difficult to sort fact from fiction. One reliable source is the IFIC Foundation. The IFIC Foundation’s mission is to effectively communicate science-based information on health, nutrition, and food safety for the public good. The public nonprofit organization partners with credible professional organizations, government agencies, and academic institutions to advance the public understanding of key issues.
Topics recently explored on the IFIC Foundation’s website and blog include the following:
- What’s the Carnivore Diet?
- Google Can’t Diagnose Your Food Allergy
- Everything You Need to Know About Aspartame
- Snacking Series: Do Snacks Lead to Weight Gain?
Food Advocates Communicating Through Science (FACTS) is a global network of the IFIC Foundation that can help consumers understand the science behind the myths and truth related to food, nutrition, and food safety.
Learn more about the IFIC Foundation or about FACTS.
Source: IFIC Foundation
Intermittent fasting (IF)—the practice of abstaining from food for limited periods—is growing in popularity as a dieting fad. Two main types of IF are the 5:2 diet and time-restricted feeding. On the 5:2 diet, a person eats normally five days of the week and then eats just one meal a day on two nonconsecutive days. Time-restricted feeding involves fasting for about 16 hours a day, with an 8-hour eating window, usually from 10 a.m. to 6 p.m.
Some people are attracted to IF as a way to lose weight because it doesn’t require calorie-counting. However, fasting can cause headaches, fatigue, and lightheadedness. Fasting at certain times may lead to overeating at other times. This practice is dangerous for people with certain health conditions, such as diabetes.
In the short term, according to the American Heart Association, IF does not help people lose weight or lower their cholesterol levels any more than conventional methods of dieting do. The long-term effects of this way of eating are unknown.
If you are interested in exploring proven and safe methods of weight control, visit the Weight-control Information Network (WIN). Consult your doctor before beginning any weight-control program.
Sources: www.todaysdietitian.com/newarchives/0218p34.shtml; www.webmd.com/diet/a-z/intermittent-fasting; www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend
Summer is the time to get out the camping gear and head outdoors. In addition to the hot dogs and s’mores, consider packing some of the following choices to balance out meals and snacks.
- Fruits and veggies. Sturdier fresh produce that holds up well includes apples, carrots, snap peas, and oranges. Dried fruit also makes a great snack.
- Whole grains. Popcorn is a whole grain and is an easy snack to take along. For cereal bars, check the nutrition label and choose those made with whole grain and that have a lower sugar content.
- Dairy. If you have adequate refrigeration, hard cheeses, cheese sticks, and yogurt tubes are much easier to pack than a carton of milk.
Preparing fresh produce can be easy when you have the information you need and a few skills. The Produce Basics information found on the Spend Smart. Eat Smart. website and app describe how to store, clean, and prepare various fruits and vegetables. Check out this link: spendsmart.extension.iastate.edu/cook/produce-basics/. Search for Spend Smart. Eat Smart. at your app store and download the free app today!