Hydration Tips From Our Nutrition Experts

There are many ways to maintain a healthy lifestyle, and that includes staying hydrated. Our experts share why hydration is so important to healthy living, how much water should be consumed daily, and the many ways to hydrate your body.

Why is water important?

  • Keeps body temperatures normal.
  • Improve brain function and mood.
  • Prevents constipation.
  • Gets rid of waste from the body in urine, sweat, and the digestive track.
  • Lubricates joints and protects your spinal cord and other tissues.

How much should you drink?

That’s not as simple of a question as it sounds. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is 3.7 liters (125 oz.) for adult men and 2.7 liters (93 oz.) for adult women. All beverages (even coffee and tea) count as fluids, and plenty of foods are good sources of fluids, like fruits, vegetables, and soups. The common wisdom of 8 cups of water a day (64 oz.) is great place to start!

When do you need more water?

In general, you need more water when you lose more water by sweating or by your digestive track.

  • During hotter months
  • More physically active
  • Running a fever
  • Having diarrhea or vomiting

How can you tell if you’re not drinking enough?

You may have one or more of the signs below if you need more water:

  • Thirst
  • Darker than light yellow urine
  • Dizziness or headaches
  • Muscle cramps or fatigue

Tips for getting enough water?

  • Carry a water bottle. Try freezing one overnight for ice-cold water all day.
  • For a little extra flavor, add something! Lemon, lime, mango, mint, cucumber, strawberry, melon, jalapeno or a low/no calorie flavoring can enhance the taste of water.
  • Have a glass of water with meals before, after, and during exercise.
  • Still having trouble remembering – try an app. There are free phone apps that will help you set goals and send you reminders to keep you on track.
  • Snack on watermelon, cucumbers, other water-rich fruits and vegetables or reduced-fat yogurt. You’ll benefit from the extra fluid and healthy nutrients.
  • Use a large water container such as 1 gallon (128 oz.) and mark off times to indicate how low the water level should be at different points in the day such as 12 p.m., 4 p.m., and 8 p.m.
  • Place water bottles or cups in different areas of the home or office where you spend a lot of time, such as the chair you usually read in. These can serve as a physical reminder to drink more.

Looking to increase your water intake? Book an appointment with our nutrition experts to get the assistance you need.

Trick Your Taste Buds

Have you ever wondered why certain foods taste sweet, sour, salty, or bitter? The taste map of the tongue has been a fascinating topic of study for scientists, and understanding how our taste buds perceive flavors can be a journey. Let’s explore the science behind our tongue’s unique map!

The Basics of Taste:

Before we dive into the taste map, let’s review the basic tastes we experience:

  • Bitter
  • Sweet
  • Salty
  • Sour
  • Umami (savory)

While most people notice a distinction between these categories of tastes, not everyone tastes things in the same way. That’s because of how taste buds detect certain molecules varies from person to person. 

Debunking the “Taste Zones” Myth:

You may have heard about the idea of the tongue having different “zones” for each taste. However, scientific research has debunked this myth. Taste buds are scattered across the entire tongue, and each taste bud can detect all five basic tastes. The regions of the tongue may have slightly different sensitivities to different tastes, but there are no exclusive zones for specific flavors.

The Role of Taste Buds:

Taste buds play a crucial role in how we perceive flavors. Taste buds contain taste receptor cells, that can detect the chemicals in the foods we eat. So, when we consume something, molecules from the food bind to these receptors, triggering signals to the brain, which interprets the taste. Fun fact – Taste buds have a lifespan of about 10-14 days, new ones are constantly replacing the old ones!

Taste and the Brain:

The journey of taste doesn’t end with the tongue; it’s just the beginning. Once taste receptors on the tongue are activated, signals are sent to the brain’s gustatory cortex. Here, the brain processes and interprets the taste information, triggering emotional and physiological responses to the flavors we experience.

Taste and Genetics:

Each person’s taste preferences can be influenced by their genetic makeup, making certain tastes more appealing or less appealing. Some individuals might be more sensitive to bitter tastes, while others may have a heightened preference for sweet flavors. Check out this fun at-home experiment to test how your genetics might affect your taste.

Taste Bud Map Experiment:

  1. Draw the outline of a giant tongue on a piece of white paper with a red pencil. Set the paper aside.
  2. Set up four plastic cups, each on top of a piece of paper. Pour a little lemon juice (sour) into one cup, and a little tonic water (bitter) into another. Mix up sugar water (sweet) and salt water (salty) for the last two cups. Label each piece of paper with the name of the liquid in the cup—not with the taste.
  3. Using toothpicks, dip them in one of the cups. Place the stick on the tip of the tongue. Do you taste anything? What does it taste like?
  4. Dip again and repeat on the sides, flat surface, and back of the tongue. If experimenting with young ones, have them recognize the taste and where on their tongue the taste is the strongest, and then have them write the name of the taste—not the liquid—in the corresponding space on the drawing.
  5. Rinse mouth with some water and repeat this process with the rest of the liquids.
  6. Note: Help them fill in the “tongue map,” by writing in all the tastes. If they want to draw taste buds and color in the tongue, have them do that, too.

Remembers, our tongues play a vital role in our daily lives, from savoring delicious flavors to aiding in speech and communication. Taking care of our oral health, including our tongues, is crucial for overall well-being. Schedule an appointment with your NOAH provider today to embark on the path to better tongue health!

Get a Sports Physical for School

The beginning of the school year means new opportunities. If your child is starting a sport for the first time, changing sports, or deciding to try a new physical activity outside of class, then it’s time for them to have a sports physical so a medical professional can make sure they are healthy enough to play their new sport or activity safely.

What is a sports physical?

  • Screening for safe and healthy participation in sports and activities.
  • Checking that your child’s body is ready for the physical demands of the activity.

Does my child need a sports physical?

  • Yes. In Arizona it is state law that a student gets a sports physical if they are playing a team or club sport at school.
  • And where it isn’t required, it is highly recommended because almost all kids are active in some way! This exam looks at the physical and mental demands of their sport or activity and can address any concerns related to their health.
  • To make life easier and to have less appointments, the American Academy of Pediatrics recommends scheduling a sports physical with your child’s next routine well-child visit.

What happens during the appointment?

  • Bring your child’s completed Pre-Participation Physical Evaluation form with you. Write down any important medical information like past surgeries, injuries, or illnesses, and any family history of heart disease should be reviewed. Write down any questions you may have to discuss with the doctor.
  • At the appointment, the doctor will check your child’s:
    • Vitals: height, weight, pulse, and blood pressure
    • Eyes: if your child may need corrective lenses or a new prescription
    • Medical history
    • Fitness: heart, lungs, abdomen, joints, flexibility, strength, and reflexes             
  • This is also a good time to talk with your child’s doctor about any concerns for your child’s new or ongoing activity or sport, such as:
    • Concussions
    • Special needs or disabilities       
  • Your NOAH provider may also request lab work for your child or refer them to a specialist for further evaluation. If needed, your NOAH Care Team will help set up the next steps for this, and most children are able to play after this extra clearance.

Safe and healthy participation in sports and physical activities is the goal, so get your child’s physical scheduled with your NOAH provider and enjoy watching them play and have fun.

5 Tips to Eat Healthy During Summer

With summer in full swing and your kiddos out of school, you may notice that your family’s mealtime routine is a bit more relaxed. It’s easy to indulge in beverages and foods which increase your empty caloric intake which can put on extra weight. And as we age, those pounds are much harder to get rid of.

Make healthy eating year-round; exercise helps burn those extra calories, but what about the lack of vitamins and minerals you may be missing out on? The best way to maintain a healthy diet is to develop and keep a mealtime routine and offer a variety of nutritious foods for your family year-round.

Try following these tips:

  1. Buy a variety of foods. When you go grocery shopping, start in the fruits and vegetables area. Then head over to the dairy and meats section. This allows you to focus on macronutrients that your body needs (carbohydrates, proteins, and fat). These nutrients give your body the energy it needs to maintain a balanced diet. By filling your cart with these foods first, you are less likely to have room for processed items that include high sugar, sodium, and carbs your body doesn’t need.
  2. Meal prep. It’s not just for the work week. Making good nutrition choices is easy if you prep right after you go grocery shopping. Designate a shelf or drawer in your refrigerator that includes cut-up fruits and vegetables, portioned out. In your pantry place the healthier items such as dry roasted edamame or chickpeas, low-sugar breakfast bars and nut/fruit trail mix, and popcorn in the front so these are the first items to grab. These snacks can be portioned out ahead of time making it much easier for your family to choose when they are hungry.
  3. Be mindful. Eating together whenever possible is a great way to catch up with your family and allows you to enjoy your food. Fill your plate with lean protein, vegetables, and grains. Fresh fruits make a great dessert option and help clean your palate. Most importantly, take the time to chew properly and taste the goodness.
  4. Smart drinks. This, especially during the summer months when it’s hot, can be tricky. Instead of grabbing a sugar-filled beverage, have ready-to-go containers filled in the fridge with water, low-fat or fat-free milk, or milk alternatives in the front that are easy to grab and go. This will help everyone avoid those empty calories.
  5. Get everyone involved. Going to the grocery store with your whole family can be an adventure that’s for sure, but it can also be an opportunity to educate your kiddos on what to buy and how to read labels. Teaching them the importance of a healthy diet at a young age will make them more likely to stick with it into their teens and beyond. It also allows them to learn how to make healthy food purchases.

But don’t stop here, meal prepping is way more fun as a family activity and it speeds up the process, making it feel less like a chore and more like a family bonding experience. Kids can peel fruits and vegetables, measure and scoop and assemble bags.

Eating healthily may reduce any sluggish feelings you may experience from processed carbs, high-saturated fats, and high-sugar drinks. According to the Centers for Disease Control and Prevention (CDC), the benefits of healthy eating may boost immunity, strengthen bones, and reduce your risk of developing chronic diseases. For more information on nutritional eating benefits, visit https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html.

Charcuterie – The New PB & J

A French term roughly translated as cured meat, charcuterie found popularity back in the 15th century largely due to its ability to be stored at room temperature. While lack of refrigeration is no longer a factor, charcuterie is all the rage these days. From casual at home snacking to formal black-tie events and every kind of restaurant in between, you’ll find yourself enjoying little bits of a lot of things rather than meal-sized portions. Even better, we don’t have to eat what we don’t like. Bingo! This type of eating is perfect for picky eaters – especially kids.

Packing the perfect lunch at 6 a.m. while trying to get your kids (and maybe even yourself) out the door can be challenging. What’s worse is finding the same perfectly packed lunch untouched at the end of the day because “effective immediately, your child no longer likes _________” (insert item here).

With picky eaters and food allergies, the traditional peanut butter and jelly might not make the grade anymore. Next time you’re packing school lunch, mix it up with charcuterie-inspired options. Even if two or three items come home, you can rest assured that your child had at least some nourishment during the day.

Choose one from each column for a well-balanced lunch:

GrapesCarrot SticksBeef JerkyString CheeseWhole Grain Crackers
Apple SlicesSnap PeasCubed Chicken BreastYogurtPretzels
Cubed MelonBroccoli FloretsEdamameCheese Slices or CubesPopcorn
Raisins or Dried CranberriesJicama SticksAlmondsYogurt or Sour Cream Based Ranch DipDry Cereal (low sugar)
BerriesEdamameTofuCottage CheeseWhole Grain Toaster Waffle
Sliced BananasSliced Bell PeppersHard Boiled Egg SlicesLow-Fat Cream CheesePita Chips

How to Pack

For a simple, disposable option – fill sandwich or snack size bags with dry ingredients and disposable two-ounce sauce cups with sauces and other ingredients that might leak or spill. Pack it all in a paper lunch bag and skip the dirty dishes.

Reusable lunch containers are the perfect size – just fill with disposable or reusable cupcake liners to create individual cups for each food. Or try two-ounce little containers that come with lids. Reusable containers are easy to find and won’t break the bank – especially if you want to trash any that have been lurking in the bottom of a backpack for two weeks.

For items that need to stay cold, a frozen bottle of water is a perfect option and makes for an icy cold drink at lunchtime.

Looking for more ideas to enhance your child’s lunch options? NOAH’s team of registered dietitians are available for creative suggestions. Schedule an appointment today!

Maintaining a Healthy Prostate

By Jason Pawloski, RDN | Registered Dietitian

June is Men’s Health Month, so we’re taking a moment to highlight the importance of screenings and eating healthful to prevent some of the common health concerns men experience.

Prostate Cancer

Prostate cancer is a type of cancer that develops in the prostate gland, which is a small walnut-shaped gland found in men. Prostate cancer occurs when the cells in the prostate gland start to grow uncontrollably. These abnormal cells can form a tumor and, if left untreated, may spread to other parts of the body. Although prostate cancer is the second most common type of cancer in men, it often grows slowly and may not cause significant symptoms in the early stages.

Prostate cancer that’s more advanced may exhibit signs and symptoms such as:

  • Trouble urinating
  • Blood in the urine
  • Losing weight without trying
  • Bone pain
  • Erectile dysfunction

Erectile Dysfunction

Unfortunately, estimates suggest that about 40% of men will experience some degree of erectile dysfunction (ED) by the age of 40, and up to 70% of men will likely experience this problem by the age of 70 years old. Frequent erectile dysfunction, however, can be a sign of health problems that need treatment.

Prostate cancer and erectile dysfunction might not always be preventable, but there are some things you can do to reduce your risk.

Reduce Your Risk

Start by eating a heart healthy diet! In many cases, ED results from vascular disease. So, in other words, what foods are good for heart health are also great for proper blood flow and sexual health.

By eating a high fiber diet, low in saturated fats, and including various sources of heart healthy fats, this may help to protect against prostate cancer and erectile dysfunction.

  • For a heart healthy diet:
    • Eat at least five servings of fruits and vegetables per day (more is better!)
    • Choose more whole grains – brown rice, whole wheat, oats, quinoa, etc.
    • Eat essential fats daily – fish, nuts, seeds, avocados, olive oil
    • Limit intake of refined grains and added sugars
    • Limit intake of processed meats, red meats, and high fat dairy

In general, a healthful diet can be helpful for preventing so many different chronic conditions, not just for preventing cancer and erectile dysfunction. Schedule an appointment with a NOAH Registered Dietitian for expert guidance and support in navigating men’s health and nutrition-related matters.

Exercise Options: Alternatives to the Gym

Physical activity is an important part of health and wellness. Not everyone can go to a gym, especially with a busy schedule. Thankfully, there are many other exercise options. Always check with your healthcare provider before starting a new exercise program, especially if you have any physical or health limitations.


  • For adults: at least 30 minutes a day, five days a week of moderate-intensity aerobic activity (ex. brisk walking, riding a bike, and mowing the lawn). Preferably, also with two days a week of muscle strengthening exercises (ex. Lifting weights, using resistance bands, and some forms of yoga).
  • For children ages 6 to 17 years old: at least 60 minutes (one hour) or more of moderate-to-vigorous intensity activity most days and at least three days a week of muscle strengthening exercises.
  • For more information, please check out CDC guidelines.

Outdoor Exercise Options

  • Walk or jog around your neighborhood
  • Hike at a local trail
  • Play basketball, frisbee, tennis, etc. in your own yard or a park
  • Jump rope in your garage or outside
  • Take a bike ride
  • Do gardening and yard work

Home Options

  • Walk briskly around the house or up and down stairs
  • Dance to your favorite music
  • Use home cardio machines like a treadmill, stationary bikes, or rowing machine
  • Use free weights, resistance bands, or one of these items lying around your house for muscle strengthening
  • Download a cardio or strength training app, many of which don’t require any exercise equipment.
  • Exercise videos. YouTube is full of videos for cardio, muscle strengthening, yoga/stretching, and other exercises. Here are some examples from well-respected sources:

Join a Team or Take a Group Class

  • Joining a team or taking group classes is a fun and social choice.
  • Check out City of Phoenix Parks and Recreation for classes and team sports for youth and adults.
  • Your local gym may have classes or you can go to a specialized studio for things like martial arts, spin, barre, yoga, etc.

Physical activity is one very important piece to overall health and wellness. Learn more about the many services our nutrition team can offer in NOAH’s individualized, comprehensive healthcare.

World Health Day 2023

By Maggie Hensley, RDN | Registered Dietitian

It’s finally springtime! For a lot of us that usually comes with some form of spring cleaning. Culturally, spring cleaning has deep roots in Jewish traditions around Passover, Iranian celebrations of Nowruz, Chinese Lunar New Year, Thailand’s Songkran Festival, and many others. Along with the themes of renewal and cleansing, these traditions have another thing in common: food!

As a dietitian I often think about how food connects to the rest of our lives in interesting ways. In light of World Health Day and spring cleaning, I wanted to explore what we can do to “clean up” our relationship with food.

Let’s Start by Dusting Off Our Big Book of Food Rules

Do you notice that you have specific rules around certain foods? Like restricting “junk foods”, only eating at home or during specific times of day or having to exercise more to “earn” foods or “burn off” foods? Do these sound familiar or remind you of any of your own food rules? Some research shows that restricting certain foods can contribute to eventually binging. So, as we clean house, are there any food rules that we are ready to toss out?

Now Let’s Head to the Basement of “Bad” Foods

We often hear a lot of negative talk around calories and carbohydrates which can lead us to thinking of some foods as “good” and some as “bad.” The truth is that food, like people, are more complex than that. Foods are not good or bad, they just do different things. Some give us quick energy, some longer lasting energy, but they all have complex vitamin and mineral profiles. Some can also comfort our grief, soothe our broken hearts, and reconnect us to treasured memories. What steps can we take today to throw away our focus on the good food/bad food fight, and to start making peace with all foods?

The Last Place We’ll Tidy Today is the Attic

This is where all our preconceived ideas about health, weight, and body size live (amidst a lot of other things). A common misconception is that our weight determines our health. It does not. People in lower weight bodies get the same chronic conditions that those in higher weight bodies get. If we fed every single person the exact same diet our heights, weights, shapes, and health would still be very different. I think it’s time to get rid of those notions and instead celebrate how beautiful our diversity is!

If any of these spaces sound familiar and you would like someone to help you tidy your relationship with food, please schedule an appointment (free if your primary care doctor is a NOAH provider) with one of our Registered Dietitians. They are experts in the science of nutrition and exploring relationships with food, they are also conveniently located in person or through telehealth at all of our NOAH clinics.

Let’s Talk About Potatoes

By Taylor Hoeg, MS, RDN | Registered Dietitian Nutritionist

Potatoes are the star ingredient in a wide variety of dishes. Just some of the dishes utilizing potatoes include hashbrowns, mashed potatoes, baked potatoes, potato salad, potato pancakes, potato wedges, and gnocchi. Dishes containing potatoes are served during celebrations, family gatherings and holidays. If you are anything like me, potatoes can bring a sense of nostalgia. When I think about potatoes, I think about warm summer nights, waiting out by the grill for the baked potatoes to be done. I think about various thanksgivings, and the debate my family always had about mashed potatoes vs. whipped potatoes.  I think about my high school graduation party, and the happiness I felt eating my mom’s blue cheese potato salad. For many others and me, potatoes bring a sense of joy and are connected to memories. But as a dietitian, I have seen firsthand how potatoes, like many other foods, are misjudged. If potatoes are such a common food, why are they often misunderstood? To answer this question, we first must understand, what is a potato?

What is a Potato?

I am often asked, what is a potato? Is it a vegetable? Is it a carb or carbohydrate? Well, the short answer is both!

A vegetable is defined as “a usually herbaceous plant (such as the cabbage, bean, or potato) grown for an edible part that is usually eaten as part of a meal”.

A carb or carbohydrate is defined as “a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains”.

Potatoes fit into both categories. Potatoes are considered a tubers root vegetable, which means a potato is the thick root of the solanum tuberosum or potato plant. The tuber is used by the potato plant to store carbohydrates and nutrients. This is why the potato is high in carbohydrates and various other micronutrients.

What is in a Potato?

Potatoes have both soluble and insoluble fiber. Soluble fiber has been linked to lowering blood cholesterol and blood glucose. Insoluble fiber is bulky and moves through the digestive system, helping to maintain regular bowel movements and prevent constipation.

Potatoes are high in Vitamin C. This is a water-soluble vitamin with a variety of health benefits. Vitamin C is an antioxidant and plays an important role in preventing certain cancers, cardiovascular disease and decrease inflammation. Also, Vitamin C plays an important role in the immune system, wound healing, and the absorption of dietary iron. Potatoes are also high in potassium. This is a mineral that is needed for nearly every bodily function. Just to name a few, potassium is necessary for kidney, heart, muscle, and nerve function.

Are Potatoes Unhealthy?

For most individuals, potatoes can be part of a healthy and balanced diet. As stated previously, potatoes contain a variety of nutrients linked to health benefits.

BUT, potatoes are often linked to the sources of saturated fat they are prepared in or topped with. Potatoes are often fried to create chips or fries, cooked with butter, or topped with cheese, butter, sour cream, and bacon. While fat is a healthy part of the diet, high amounts of saturated fat can be linked to elevated cholesterol and increase the risk of heart disease. That being said, potatoes themselves are not unhealthy. So, get creative! Look for a variety of cooking methods and toppings for your potatoes.

Where Can Potatoes be Found?

For those of us living in Arizona, red skin potatoes and russet potatoes are in season from April to July. Keep an eye out for these potatoes at your local farmer’s market!

Otherwise, a variety of potatoes can be found in most grocery stores. Potatoes are grown in nearly every state in the United States. So, they are not in short supply.

Potato Recipe Ideas

Oven Roasted Potatoes and Vegetables

These potatoes can be enjoyed at breakfast, lunch and dinner! They are also delicious as leftovers.

6 servings

Time: 1 hour, 10 minutes


  • 4-6 medium russet potatoes, diced (about ½”)
  • 1 medium zucchini, diced (about ½”)
  • 1 large red bell peppers, diced (about ½”)
  • 1 large yellow, diced (about ½”)
  • ½ large red onion, diced (about ½”)
  • 2 cloves of garlic, minced
  • 3 Tbsp of olive oil
  • 1/2 tsp onion powder
  • 1/2 tsp chili powder
  • Salt and pepper to taste


  1. Preheat oven to 400 degrees F.
  2. Combine produce (potatoes, bell peppers, zucchini, onion, garlic) in a large bowl, with olive oil and seasoning, and combine.
  3. Place produce on baking sheet.
  4. Place baking sheet in oven for 45-60 minutes (or until produce is tender), stirring after 30 minutes.
  5. Enjoy!

Blue Cheese Potato Salad

12 Servings

Time: 45 minutes


Potato Salad

  • 3 lbs. red skin potatoes, diced (about ½”)
  • 4 tbsp olive oil
  • 2 cloves garlic, minced
  • 3/4 large white onion, diced
  • 1 tbsp balsamic vinegar

Blue Cheese Dressing

  • 1/2 cup plain Greek yogurt
  • 1/4 cup mayonnaise (can use low fat)
  • 5 oz blue cheese
  • 2 tbsp sour cream
  • 1 ½ tbsp horseradish
  • Pepper to taste


  1. Preheat oven to 450 degrees F.
  2. In large bowl, combine potatoes, 3 tbsp olive oil, garlic, salt and pepper.
  3. Arrange potatoes in single layer on baking sheet, and place in oven for 35 minutes, or until potatoes are tender.
  4. Meanwhile, in large skillet place 1 tbsp olive oil, and onions on low-medium heat for 30 minutes, stirring occasionally. After 30 minutes add balsamic vinegar. Continue cooking for 1-2 minutes, or until vinegar evaporates.
  5. Dressing: In small bowl, combine Greek yogurt, mayonnaise, blue cheese, sour cream, horseradish, and pepper.
  6. Lastly, combine potatoes, onions, and dressing.
  7. Enjoy!

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.

Traditional / Heritage Diets

By Jason Pawloski, RDN | Registered Dietitian

There is no one single diet or style of eating that works for all! For many, one important thing to consider when eating healthfully is honoring some of the traditions of your upbringing or family history.

This may mean preparing common meals that your family and ancestors used to eat. For others, this might mean finding new and creative ways to implement some of the food staples into your current meal choices in a new way, even by just one ingredient at a time.

Rather than focus too much on the difference between traditional diets, let’s focus more the similarities found in many of these different dietary models.

One of the leading groups that illustrates and helps us appreciate this topic is the non-profit Oldways Cultural Food Traditions.

Implementing traditional diets can be a great way to make healthful changes when one is trying to improve their health. Whether you’re interested in addressing current health concerns or trying to prevent health problems from occurring later, traditional diets can be a great model to follow.

Common Features of Different Traditional/Heritage Diets

  • Focus more on plant-based foods (fruits, vegetables, grains, etc.) and including a variety of different food groups (lean proteins, including fish and seafood, and legumes)
  • Different spices and herbs
  • Different types of rice and beans
  • Locally sourced, minimally/non-processed foods

Traditional/Heritage Diets – Common Food Staples

  • African Heritage diet – leafy greens, root vegetables, sweet potatoes, whole grains
  • Asian Heritage diet – fish/seafood, soy foods, nuts/peanuts, vegetables
  • Latin American diet – beans, corn, chili peppers
  • Mediterranean diet – commonly eaten in nations that border the Mediterranean Sea
  • Native American – beans, corn, squash, potatoes, tomatoes, chili peppers, cacao
  • The Nordic diet – fish, whole-grain cereals, fruits/berries, legumes (beans and peas)

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.