Posts in category: Wellness

What counts towards daily fruits and vegetables?

Fresh, dried, canned or frozen: it all counts towards your daily portions. Juice and smoothies only count as 1 of your total portions, though, because sugars are released when fruits are blended or juiced. You also can lose some of the fiber if pulp is separated out.

Eating more fruits

Eating enough fruit in a day (1.5 – 2 servings) doesn’t mean you have to have a banana or apple everyday for breakfast. Try varying your fruits, and preparation, to get to your daily dose.

Each of these counts as 1 portion of fruit you need per day:

• 2 kiwis
• 7 strawberries
• 1 apple
• ½ grapefruit
• 1 slice of melon
• 2 slices of mango
• 1 heaped tablespoon of raisins
• 2 dried figs
• 1 handful or dried bananas
• 2 canned peach halves
• 2 handfuls of frozen blueberries

Vegetables

If you don’t like salads and cauliflower, don’t worry. There are a lot of options when it comes to getting your daily dose of vegetables (2-3 cups).

Each of these options count as 1 portion of vegetable you need per day:

• 2 broccoli spears
• 4 heaped tablespoons of spring greens
• 3 heaped tablespoons of cooked, canned, or frozen carrots, peas, or corn
• 3 celery sticks
• 1 medium tomato
• 3 heaped tablespoons of kidney beans or chickpeas

These are tasty, but don’t count towards your 5-a-day

Potatoes, yams, cassava, and plantain are delicious sides and can be cooked in a variety of ways. Unfortunately, they are considered “starchy foods” and don’t count towards your daily servings of fruit and vegetables.

While they don’t count towards your fruits and vegetables, they can count towards your diet in the “starchy” category. Think breads, pastas, or rice.

What are the benefits of health eating for children?

Children can also benefit greatly from a healthy diet. When kids eat health food, they are helping their bodies:

• Maintain skin, teeth, and eye health
• Support muscles
• Meet and keep a healthy weight
• Strengthen bones
• Support brain development
• Support growth
• Boost the immune system
• Aid digestion function

What does healthy eating look like?

The USDA recommends nutrient-dense foods and drinks that stay within reasonable calorie limits. These include:

• Vegetables of every variety: green, red, orange, starchy or leafy; they all count
• Fruits: whole fruits are especially recommended
• Grains: try to make half a whole grain
• Dairy: fat-free or low-fat milk, yogurt, cheeses, and even lactose-free, fortified soy, and yogurt alternatives count
• Protein: lean meat, poultry, eggs, seafood, beans, nuts, and soy products can all count as a healthy protein source
• Oil: vegetable oils and those in seafood and nuts are also part of a healthy diet

Remember that these foods should also reflect your personal preferences and health requirements, your cultural foods, and your budget. If eating certain food groups is not good for you, don’t worry. There is no one way to be eating a healthy diet.

Try to avoid overindulging in added sugars, saturated fats, sodium, and alcohol. A limited amount of these food categories is okay, but too much is not good for your body

How making eating healthier a long-term change

Eating well isn’t just a “diet” that’s here today and gone tomorrow. Instead, consider it a change in lifestyle that will positively affect you and your family for years to come. The Centers for Disease Control and Prevention recommend a 3-part approach to making changes: reflect, replace, and reinforce.

Reflect

Look at your current eating habits. Not everything you’re doing now is bad, but there is a reason you’re trying to improve. Consider why you’re eating or drinking in unhealthy ways, what those are, and if there is anything that makes you reach for those things. Knowing why you’re eating or drinking poorly may help you break those habits.

Replace

Try replacing your unhealthy eating habits with good ones. If you’re eating too fast, trying actively eating more slowly. If you’re eating emotionally or out of boredom, try to find something to feel better or occupy your time outside of the kitchen, like calling a friend or starting a new hobby. And if eating unhealthy food is your hardest habit, try replacing your snacks and planning healthy and balanced food ahead of snack and mealtimes.

Reinforce

Remember that every change doesn’t have to happen at once. You may even find yourself falling back to bad habits. It takes time to replace our bad habits, and too much change too soon can be overwhelming.

Don’t beat yourself up if you fall back into a bad habit. Reflect on why that habit resurfaced and how you can return to a healthy replacement.

Don’t forget to check in with your doctor

Anytime you plan major changes to your lifestyle or diet, be sure to contact your regular physician. They may want to address any medical conditions specifically or help you regulate your diet in a clinical way.

You can also reach out to a registered dietitian. They can help you ensure your new eating habits are appropriate and will help you improve your health.

You can start today

Whatever your age, you can start making positive lifestyle changes today. Eating well can help you stay healthy and independent — and look and feel good — in the years to come.

Want to start improving your overall health too? A health insurance plan may help you pay for regular doctor visits and could cover preventive health screenings, prescription medications, and more. Contact a licensed insurance agent at (818) 8057113 today to get started, or explore your coverage options online today.

How much caffeine is safe to take in? 

The U.S. Food and Drug Administration says most adults can safely consume up to 400mg of caffeine per day from all sources (drinks, food, supplements).³

Wondering how much caffeine you consume in a day? 

Here’s how much caffeine is found in common drinks and supplements:³

• Coffee. An 8-ounce cup of coffee has 95–200 mg of caffeine
• Soda. A 12-ounce can of soda has 35–45 mg of caffeine
• Energy drink. An 8-ounce energy drink has 70–100 mg of caffeine
• Tea: An 8-ounce cup of tea has 14–60 mg of caffeine
• Chocolate: A 1-ounce piece of dark chocolate has about 20 mg of caffeine⁷
• Weight-loss supplements. Many weight-loss supplements contain caffeine, but the amount varies from 1–300 mg or more.
• Caffeine tablets typically contain 100–200 mg of caffeine⁸

What happens when you consume caffeine?

Everybody knows a shot of caffeine can be a quick way to boost energy and stay awake. But what’s really happening when you consume caffeine? There’s some short-term benefits, along with some less-than-healthy side effects: 

Short-term benefits of caffeine

When you drink a cup of coffee, gulp down an energy drink‌ or take a supplement with caffeine, the short-term benefits are what keep most people coming back for more. 

Consuming caffeine in small amounts can:⁴

• Increase alertness
• Reduce fatigue
• Improve reaction times
• Decrease appetite and support weight management
• Improve mood and decrease depression 

Consuming too much caffeine can have negative effects on your health, too.

This can include:⁴ 

• Increased anxiety
• Trouble sleeping
• Elevated blood pressure
• Consuming high amounts of caffeine can even be fatal
• For pregnant women, consuming more than 200mg of caffeine per day can increase the risk for low-birth weight and other problems during pregnancy.
• In some cases, caffeine consumption can also contribute to nervousness, dehydration, and stomach discomfort.⁹

Here’s what caffeine withdrawal looks like:

If you’ve been used to a daily dose of caffeine, your body and your brain start to expect it. Remember, it’s an addictive stimulant. 

And if you call it quits on caffeine without a gradual reduction, there’s a good chance you’ll go through withdrawal symptoms such as:²

• Irritability
• Headaches
• Depression
• Fatigue

Fortunately, caffeine withdrawal symptoms are typically strongest the first few days after quitting. If you can make it through a week without caffeine, withdrawal symptoms typically subside. 

7 Healthy Ways to Curb a Caffeine Addiction 

Wondering how to curb your caffeine addiction to protect your health without major withdrawals?

Here are 7 healthy ways to curb caffeine cravings.⁵

1. Track your caffeine consumption

Before you make any changes to the amount of caffeine you’re consuming, keep track of how much you’re consuming. 

• Remember, the U.S. Food and Drug Administration recommends limiting caffeine consumption to‌ or less than 400 mg per day.
• Once you know what your caffeine intake looks like, you can create a plan to make some changes.

2. Check food labels for caffeine content

Not sure how much caffeine is in your coffee, energy drink, chocolate, or supplements? 

• Read the food label. Many products made with caffeine include the amount of caffeine it contains in milligrams.
• Can’t find it on the label? Chances are pretty good you can look up the caffeine content in drinks and products online, too. 

3. Cut back slowly

If you want to lessen withdrawal symptoms associated with cutting back on caffeine, make your exit gradually.

For example: 

• Drink one less cup of coffee per day.
• Instead of an energy drink with high levels of caffeine, switch to a soda with less caffeine.
• Or only drink half an energy drink or soda.

4. Drink more water

Before you gulp down a cup of coffee, energy drink, soda or other caffeine sources, make sure you’re drinking enough water. 

• For most adults, that’s around 64+ ounces of water per day.
• You may need more water if you exercise a lot, have a physically-demanding job, work in hot weather or live in a hot climate
• Instead of supporting hydration, caffeine has the opposite effect of drinking water and increases dehydration and urination.

5. Get your Zzzs

A lot of people reach for caffeinated drinks and supplements to combat tiredness and fatigue. But it’s really just a temporary fix if you’re not getting enough sleep. 

Instead of relying on caffeine to get you through the day, get enough sleep.

Here’s how:¹⁰ 

• Aim for 7 to 9 hours of sleep per night.
• Create a bedtime routine
• Turn of all electronics and screens about an hour before bed
• Stay away from caffeine late in the afternoon or evening
• Go to bed at the same time every night, even on weekends.

6. Be more active

One recent study found that just 20 minutes of exercise has the same effect on mood, focus and memory as a cup of coffee.⁶ 

• Start your day with 20 to 30 minutes of exercise.
• Or if you’re feeling tired, take a walk instead of gulping down a caffeinated drink. 

7. Eat healthy foods

Skipping meals or eating sugary sweets and snacks can cause rapid changes in blood sugar levels.⁶ This can impact mood and energy levels.

Caffeine might be a quick fix, but there’s a better way:¹¹ 

• Eat more nutrient-dense foods like fruits, vegetables, whole grains, nuts, seeds‌ and legumes
• Whole and fresh foods take longer to digest and help regulate blood sugar levels better than sugary snacks and refined carbohydrates. 

Ready to curb caffeine cravings and improve your health? 

Cut back on caffeine gradually, and adopt these healthy lifestyle habits. You’ll feel better, have more energy‌ and be healthier.