Is Your Produce Storage Helping or Hurting Your Foods?

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Where we store fruits and vegetables impacts their shelf-life. Some fruits and vegetables like high humidity, others can sit on the counter, while some put off high amounts of ethylene gas causing nearby produce to ripen (or spoil) quicker. If you’re trying to eat more fresh fruits and vegetables, then knowing where they should live in your kitchen is very important, but it can be confusing. Here is a quick produce storage guide to help you store food in the correct location:

Produce Storage Tips

Refrigerate in Crisper DrawerCountertopDark and Away
Apples*Bananas*Onions*
Pears*OrangesGarlic
BerriesGrapefruitPotatoes*
GrapesTomatoesWinter squash
CanteloupeWatermelon (whole)
Honeydew
Watermelon (cut)
Broccoli*
Cauliflower*
Peppers
Leafy greens (kale, lettuce, spinach, arugula, etc.)
Carrots
Corn
Cucumber*
Mushrooms
Zucchini
*These are fruits and vegetables that emit especially high amounts of ethylene gas. The more ethylene a fruit or vegetable produces, the quicker it will ripen. Unfortunately, the gas can also quicken the ripening process of other surrounding produce. Store these fruits and vegetables away from others to help prolong shelf life.

Pro Tip 1

If you’re wondering about produce that is not on this list, notice where the produce is stored at your grocery store. Are they misted on a refrigerated shelf? Are they in a room temperature bin? This can tell you where to store them at home.

Pro Tip 2

Want to eat a piece of produce that is not yet ripe? Place the unripe produce in a paper bag on the counter for 1-2 days. This traps the ethylene gas around the fruit or vegetable and promotes quicker ripening time.

Pro Tip 3

Is your countertop produce ripening a bit too quick? Toss them in the crisper drawer in the fridge to slow the ripening process and get a few more days out of them.

If you have questions about what foods are helpful for a healthy diet or for specific health needs, call 480-882-4545 to schedule an appointment with a NOAH dietitian or request one online.

10 Bright Ideas for Weight Loss

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If losing weight in on your list of resolutions, you’re not alone. According to a recent Gallup survey, more than half (52%) of Americans say they would like to lose weight. People who are successful with losing weight and keeping it off don’t just diet; they shift their mindset to developing healthier eating habits and a more active lifestyle. Here are some simple tips to get started.

1. Think “better choices” not “diet.”

Instead of trying to starve yourself or eliminating foods you love, choose to prioritize foods that allow you to fill up on fewer calories. These are foods that are:

  • Minimally processed
  • High in fiber
  • Low in fat and sugar

Examples include fruits, vegetables, cooked whole grains such as barley, oatmeal, buckwheat bulgur (cracked wheat), quinoa, millet, wild rice and brown rice, and legumes for protein. Always pick leaner choices such as white breast meat of chicken or turkey (without skin), pork loin, lean beef (eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak), legumes, and seafood. Prepare these items with little added fat.

2. Don’t skip breakfast.

Starting the day with a high fiber, low fat breakfast will help you consume fewer calories the rest of the day. Never skip breakfast!

3. Only eat when you are hungry.

Avoid eating to relax, cure boredom, or overcome depression. These are emotions that trigger a desire to eat. Instead, brainstorm better ways to distract, calm, comfort, and nurture yourself without turning to food. Take a walk or call a friend.

4. Snack for better health.

  • Snack only when hungry.
  • Instead of packaged snacks, think “out of the bag” and enjoy fresh fruits and vegetables with low fat dips or fat-free, light yogurt. Baked potatoes, sweet potatoes and oatmeal also make great snacks.

5. Limit sugar and refined starch.

  • Limit the amount of foods you eat that contain added sugars.
  • Limit refined starch foods that are made with flour and are low in fiber. Fill up instead with high-fiber choices such as corn, potatoes, yams, lima beans, peas, dried beans, and whole grains.

 6. Use less fat when cooking.

  • Prepare foods using lower-fat cooking methods such as baking meats on a rack, broiling, grilling, roasting, or steaming instead of frying.
  • Eliminate “extra” fats.  Trim visible fats from meats. Drain cooked ground meat. Remove skin from poultry.

7. Be a smart shopper.

  • Avoid shopping when tired or hungry as that’s when you’re more likely to walk away with unnecessary impulse buys.
  • Fill grocery carts 2/3 full of whole foods instead of convenience foods. These include fat-free dairy, fruits, whole grains, vegetables, seafood, chicken, and lean cuts of meat.
  • Opt to order groceries online for pick-up to avoid supermarket temptations.
  • Spend most of your time in the produce section of the store. Buy plenty of fruits and vegetables. Aim for 8-10 servings of fruits and vegetables each day.
  • Follow these storage tips to keep produce fresh longer.

8. Be a little adventurous.

  • Be adventurous and expand your range of healthful food choices.
  • Use online recipe boards to modify traditional high-fat favorites, and to introduce quick healthful dishes.

9. Take care when eating out.

  • When you eat out, choose soup and salad or smaller dishes that are low in fat.
  • Ask for sauces and dressing on the side.
  • If portions are large, take half home.

10. Try to make exercise fun.

  • Take up several aerobic activities that are enjoyable, such as an aerobics class, walking, bike riding, swimming, running, hiking, tennis, softball, etc.
  • Work out aerobically for at least an hour a day, five or six days a week.
  • Include weight lifting, also known as resistance training, three to four times a week.
  • Celebrate your effort by determining the number of calories used in your workout.

Navigating the Holidays as a Diabetic

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Food choices can feel difficult to make during the holiday season if you are diabetic. It’s especially hard to make good choices among a spread of options at every holiday party and get together. Taking time to make a plan before the event is a good way to avoid temptation; you’ll feel good about your choices and your body will too.

Tips to Stay on Track

Be a picky eater when choosing your foods. Scan the options first before choosing and find a balance of carbohydrates, protein, and vegetables.

Choose a smaller dinner plate. Use a plate that is 9” in diameter or smaller for better portion control and to combat overeating. Avoid going back for extra helpings of carbohydrate foods like potatoes, stuffing, casseroles, and dessert.

Serve yourself non-starchy, low carbohydrate foods first as these foods won’t have a significant impact on your blood sugar. Vegetables like asparagus, green beans, carrots, leafy greens, mushrooms, and broccoli are all great low carbohydrate options.

Watch the drinks which can contain hidden calories and sugar. Opt for water, zero-calorie sparkling water, or only one glass of something special!

Stay active by taking time to move. Mingle with friends, play with family members, or help cook and prepare food.

Find substitutions for ingredients when you are preparing any food. Offer to bring a dessert that you can enjoy and know how it will fit in with your other choices (ex. sugar-free pudding with cool whip, baked apples, oatmeal bars). Check out NOAH’s collection of healthy recipes for inspiration!

Don’t skip meals in anticipation of a feast! Although we want to save up our calories for a great dinner, make sure meals or snacks are still included during the day to avoid spikes in blood sugar.

Although the holiday season might seem challenging, using the tips above can make it more manageable. The holidays are more than food – they’re about seeing family and friends, creating memories, and enjoying good company. 

Learn how to manage your diabetes along with other healthy eating tips and tricks with the help of a NOAH dietitian. Call 480-882-4545 to schedule an appointment or request one online.

Lunchbox Win for Picky Eaters

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From casual at home snacking to formal black-tie events and every kind of restaurant in between, you’ll find charcuterie boards on the menu. These carefully curated assortments of food allow you to enjoy little bits of a lot of things rather than meal-sized portions of one specific thing. 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:

FruitsVegetablesProteinDairyGrains
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!

Tips for Smart Snacking

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When we think about snacking, we often picture unhealthy foods like cookies, chips, and candy, but healthy snack options can be an important part of our daily diet. According to a study published in the National Library of Medicine snacking can keep blood sugar and energy levels steady between meals, prevent overeating at mealtimes, and provide more opportunities to get the right nutrients each day. Below are some tips for healthier snacking that are easy, delicious, and dietitian approved.

  • Think of snacks as small meals. Use the MyPlate model to plan your snacks. At a minimum, try to include a source of protein and a source of carbohydrate, for example an apple with peanut butter or grapes with cheese. When possible, add vegetables to the snack to add fiber, water, vitamins, and minerals to your diet.
  • Make small changes to your current snacks. For example, if you like snack packs from the supermarket that include a mix of meat, cheese, nuts, crackers, or fruit, try to recreate your own healthier (and less expensive) version at home. Look for low sodium cold cuts, low fat cheese, unsalted nuts, berries, and high fiber or whole grain crackers.
  • Enjoy a variety of healthy snacks. Check out NOAH recipes or speak with a dietitian at NOAH for personalized snack ideas.

Check out these healthy snack ideas to get you started:

  • 2 Tbsp hummus with 1 cup cucumbers, carrots, grape tomatoes and/or celery sticks
  • 4 dates with 1/4 cup almonds
  • 2 Tbsp natural peanut butter with 2 celery stalks and raisins (ants on a log)
  • 1/4 cup salsa and 1/3 cup cooked quinoa
  • 1/2 cup low sodium cottage cheese with fresh tomato and basil
  • 6 oz Greek yogurt with
    • 1/2 Tbsp honey
    • 1/2 sliced apple or mango
  • 20 grapes dipped in Greek yogurt and frozen
  • Brown rice cake and 2 Tbsp almond, peanut, or sunflower butter
  • Turkey jerky and 1/4 cup mixed nuts
  • 1 hardboiled egg with whole wheat bread or high fiber crackers

Get Fresh at Your Local Farmers Market

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There are many ways we can properly fuel our body, and a good way to start is by being surrounded by nutritious foods such as the ones you can find at the farmers market. Around the valley, you can find a variety of farmers markets with local vendors and farmers year-round. You can find fresh produce, delicious food, and even homemade products. It’s a great way to try new things you wouldn’t typically find in stores.

Reasons to attend a local farmer’s market:

  • Enjoy seasonal produce – the produce is as fresh as it gets and usually at its peak in flavor.
  • Support your local farmers – this helps the local economy by supporting small businesses and creating more jobs.
  • Cheaper prices – you can typically find great deals on conventional and organic produce.
  • Less carbon footprint – farm to table is much closer when you’re shopping at your local farmer’s market a few miles away from home.
  • Physical activity – you’ll do plenty of walking while traveling between vendors and getting some fresh air is always a great decision.
  • Variety – you’ll find a variety of vendors selling pasta, bread, and fruits and vegetables among many other edible and non-edible items.

Tips for the farmer’s market:

  • Get there early – you want to increase your chances of finding the most variety before the crowd arrives.
  • Bring your own bags – most booths don’t offer any and you can help save some plastic.
  • Bring the family, pets are welcomed too – this is a great way to involve children by allowing them to choose their fruits and vegetables.
  • Talk to the farmers – they love sharing about their farming practices and will share some tips and tricks on food preparation.
  • Shop the color of the rainbow – For a well-balanced diet, pick fruits and vegetables of all different colors for a variety of vitamins and minerals.
  • Sample before you buy – this allows you to try different products without having to buy them first.
  • Shop the deals – walk around once writing down prices or produce and come around a second time shopping for the best prices. If you find a great deal, buy extra to freeze, or make into large batches for leftovers.  

On WIC, SNAP, or 60 years and older? Keep reading.

If you are on WIC or are a qualifying senior, you may be eligible for $80 (per family member) to $100 toward your purchase of locally grown produce at a participating farmer’s market. Collect coupons from February 15 to September 30 at these participating locations: Locations – Arizona Farmers Market Nutrition Program (azfmnp.org).

SNAP Recipients:

Do you have a SNAP/EBT card with an active balance? For every $1 you spend, you receive an additional $1 to spend on fruits and veggies, dried beans, and edible plants and seeds – there is no daily limit on how much you can double.

Click here for participating locations: Locations — Double Up Food Bucks Arizona (doubleupaz.org)

If you have any questions regarding nutrition related concerns, request an appointment online or call 480-882-4545 to schedule with one of NOAH’s registered dietitians.

Easy Egg Substitutes That Won’t Cost You The Farm

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People can’t stop talking about the price and availability of eggs and we don’t blame them. 

According to a report from the U.S. Bureau of Labor Statistics, the average price for a dozen eggs increased by 53% over the last year and doesn’t show signs of coming down anytime soon.  

Luckily, if we’ve learned anything through supply shortages and rising costs in recent years, it’s how to let go of everyday staples and learn to get by with alternatives.  

Finding an alternative to eggs might be easier than you think.  

Aside from being fried, scrambled, poached, deviled, and chopped – a great source of flavor and protein – eggs are most often used as a recipe ingredient to help baked goods rise, thicken sauces and soups, bind dry ingredients together, and add moisture. 

Egg Alternatives – Replaces one egg in a traditional recipe.

Leavening (helps baked goods rise) 

  • ¼ cup of diet soda, seltzer, or carbonated water 
  • 2 tbsp. water, 1 tbsp. vegetable oil, and 2 tsp. baking powder 
  • 1 tsp. baking soda and 1 tbsp. vinegar 

Thickening 

  • 1 tbsp. plain gelatin dissolved in 1 tbsp. cold water, then add 2 tbsp. of boiling water 
  • ¼ cup mashed white or sweet potatoes 
  • 1 tbsp. ground flaxseeds (or chia seeds) and 3 tbsp. water 
  • 3 tbsp. aquafaba (liquid from canned/cooked beans) 

Binding and Moistening  

  • ½ cup bananas, mashed 
  • ¼ cup unsweetened applesauce (replaces eggs, butter, and oil in traditional baking recipes or box mixes) 
  • ¼ cup canned pumpkin or squash 
  • 2 tbsp. tomato paste 
  • ¼ cup soft tofu (pureed)  
  • ¼ cup plain yogurt 
  • 3 tbsp. creamy nut butter 
  • ¼ cup buttermilk 

Take inventory of which of these ingredients are floating around in your pantry or fridge, pair them up with savory or sweet recipes, and see how these egg alternatives measure up to the real thing. It might take some trial and error to find what flavor and texture works in your favorite recipes, but it sure beats the price of eggs. 

Keep in mind that while these substitutions for eggs might make a recipe turn out the same, the nutritional value may differ. Eggs are a great source of protein which is essential to your diet. If you have questions about creating or maintaining a balanced diet, schedule an appointment with one of NOAH’s registered dietitians today. 

Exercise Options: Alternatives to the Gym

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The start of a new year is the perfect time to set goals and prioritize your health. Adding physical activity to your routine is a great way to support your overall wellness, reduce stress, and boost your energy. You don’t need a gym membership or hours of free time to make it happen—there are plenty of creative ways to stay active, even with a busy schedule. Before beginning a new exercise program, be sure to consult with your healthcare provider.

Recommendations

  • 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.

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.

Whether you’re aiming for more outdoor adventures, fun group classes, or quick at-home workouts, every small step counts toward better health and well-being. Schedule an appointment with your NOAH provider today for more tips and tricks to bettering your health this year.

Managing Your Child’s Diabetes During the Holidays

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The holiday season is a time for celebration with family and loved ones, but it can be challenging for children with type 1 or type 2 diabetes to manage their blood sugar levels. Changes in daily routines, special meals, and an abundance of new foods can lead to fluctuations in blood sugar. However, with a few mindful strategies, children can enjoy the holidays while staying healthy.

Here are some tips to help keep holiday eating fun and balanced:

  1. Follow the “MyPlate” Method: Encourage your child to fill half their plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates.
  2. Choose Non-Starchy Vegetables: During holiday meals, load up on options like broccoli, cauliflower, peppers, zucchini, Brussels sprouts, and asparagus.
  3. Carb Counting: Help your child keep track of carbohydrates to manage blood sugar levels and medications effectively. Work together as a team to monitor intake throughout the day.
  4. Don’t Force Finishing Meals: If your child takes more food than they can eat, don’t pressure them to finish everything.
  5. Sweets in Moderation: It’s okay for your child to have sweets, just aim for small portions and keep an eye on their overall intake.
  6. Monitor Blood Sugar Frequently: With holiday treats and activities, be sure to check your child’s blood sugar levels more often to stay on top of any changes.
  7. Stay Active: Incorporate physical activity, like a family walk or fun games, to help regulate blood sugar and keep everyone moving.

Most importantly, enjoy the holiday festivities together and don’t stress too much over perfect routines. The key is balance and enjoying the moment!

If you have questions about managing diabetes during the holidays, schedule an appointment with your NOAH provider today. Our team can connect you with one of NOAH’s in-house dietitians to create a personalized plan for navigating the holiday season with ease.

Get Cooking with NOAH’s Must-Have Fall Cookbook!

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Fall is here, and what better way to embrace the season than with the irresistible flavors of NOAH’s Fall Cookbook? 🍂 Compiled by NOAH’s expert team of nutritionists, this cookbook is your go-to guide for cozy, healthful, and delicious meals that will warm your heart and satisfy your taste buds all year long.

From simple, tasty snacks to impressive sides, drinks, and desserts, the Fall Cookbook has it all! Whether you’re looking for quick and easy dishes or recipes that will take your culinary skills to the next level, this collection has something for everyone. Each recipe has been thoughtfully designed and adapted by our Registered Dietitian Nutritionists to be nutritious and bursting with flavor.

These recipes are perfect for everyone—from heart-health-conscious foodies and those managing diabetes to anyone who loves food that tastes amazing and nourishes the body. With NOAH’s Fall Cookbook, you’ll discover new favorites to make again and again.

Registered Dietitian Nutritionists at NOAH care about the food you eat, and how it tastes. That’s why each recipe has been thoughtfully created and adapted to be healthy, nutritious, and something you will enjoy eating. So whether you or a loved one are looking for fall flavors that support heart health or a diabetic-friendly diet, or you just love food and want it to taste good and be good for you, these recipes have you covered.

Get the NOAH Fall Cookbook

Get Your NOAH Fall Cookbook Today!
Cozy up with a homemade pumpkin spice latte, whip up a batch of pumpkin gnocchi, or enjoy the crunch of spiced pumpkin seeds. Whatever you’re craving, NOAH’s Fall Cookbook has it covered.

For personalized guidance or to make healthy eating even easier, reach out to NOAH’s nutrition services. Your health journey starts with delicious, healthy choices—download your copy of NOAH’s Fall Cookbook now! 🌟

If you have any questions about your healthy diet or ways to make changes, contact NOAH about our nutrition services.