Is Your Produce Storage Helping or Hurting Your Foods?

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By Noel Ugarte, MS, RD | Registered Dietitian

Where we store produce – our 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

Crisper Drawer:

  • Apples*
  • Pears*
  • Berries
  • Grapes
  • Cantaloupe
  • Honeydew
  • Watermelon (cut)
  • Broccoli*
  • Cauliflower*
  • Peppers
  • Leafy greens (kale, lettuce, spinach, arugula, etc.)
  • Carrots
  • Corn
  • Cucumber*
  • Mushroom
  • Zucchini

Countertop:

  • Bananas*
  • Citrus
  • Stone fruit
  • Tomatoes

Dark and away:

  • Onions*
  • Garlic
  • Potatoes*
  • Winter squash
  • Watermelon (whole)

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 in 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.

*These are fruits and vegetables that emit especially high amounts of ethylene gas. Ethylene is a natural gas produced by fruits and vegetables as a growth regulator. 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.

If you have more questions about what foods are helpful for a healthy diet, or for specific health needs, contact NOAH today to speak with one of our Registered Dietitian Nutritionists. To learn healthy meals, snacks, and more to make with your produce, check out the NOAH recipe library!

Pick Your Produce – Fresh Fruits and Vegetables for Healthy Eating

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By Noel Ugarte, MS, RD | Registered Dietitian

It happens all too often: we purchase loads of fresh fruits and vegetables with big plans of eating a healthier diet, only to toss out the majority of the produce the next week when it goes bad. Fresh fruits and vegetables are an important part of a healthy diet, so let’s find a better way to make them part of your daily life.

As a dietitian, one of the hardest parts of eating more fruits and vegetables is making sure it actually makes it onto your plate before spoiling! We can do a few things to make sure that the shelf-life of produce is extended.

Picking Your Produce

Picking produce – your fruits and vegetables – at the correct stage of ripeness starts at the grocery store. Don’t be afraid to use your sense of sight, touch, and smell to investigate the produce before placing them into your cart.

I recommend planning out meals and snacks for the week to prevent defaulting to fast food or unhealthy snacks when life gets busy. This usually means grocery shopping at least one time per week. If you know you will be enjoying specific fruits and vegetables at the end of the week, you may want to purchase it under-ripe and allow it to finish ripening in your home. If you will be enjoying the produce the same or next day, get it when its ripe to enjoy optimal flavor and nutrients. If you want to enjoy the produce steadily throughout the week, you could purchase a mix of under-ripe and ripe produce. Here are the best tips for different types of produce.

Berries

  • Under-ripe: firm and small, green/red/pink/white in color
  • Ripe: slightly yielding and plump, deep purple/blue/red in color
  • Over-ripe: soft and easily squished, wrinkles, black/brown spots
  • Fun fact: blueberries get a dusty, white film called bloom on their outer skins. This bloom naturally protects against pests and retains moisture. Removing the bloom should be done right before the blueberry is consumed, otherwise it may ripen quicker than desired.

Melons

  • Under-ripe: empty “plinking” sound when knocked on, light in weight, no smell, firm when pressed at blossom-end
  • Ripe: deep and full sound when knocked on, heavy, sweet smell, slightly yielding when pressed at blossom-end
  • Over-ripe: solid and thudding sound when knocked on, very soft or mushy rind, strong and overly sweet scent
  • Fun fact: watermelon develops a white spot where it sits on the soil without sunlight as it grows. When ripe, the white spot will turn more yellow.

Citrus

  • Under-ripe: firm when squeezed, little to no smell, green/light yellow
  • Ripe: slightly yielding when squeezed, sweet smell, bright and even color
  • Over-ripe: very soft, dark spots or uneven coloring, leathery and less oily peel

Stone Fruit

  • Under-ripe: firm near stem, underdeveloped color, little to no smell
  • Ripe: slightly yielding near stem, bright and deep color, sweet smell
  • Over-Ripe: soft all over, brown spots
  • Fun fact: stone fruit are fruits with a pit in the center, including peaches, nectarines, cherries, plumbs, and mango. The colors of each type of stone fruit vary significantly. It may be more helpful to use the firmness and smell as a gauge of ripeness if you are unsure of the ideal color.

Bananas

  • Under-ripe: green peel and pseudo-stem
  • Ripe: bright yellow, firm, little to no smell, brown pseudo-stem
  • Over-Ripe: brown color or spots, soft, sweet smell
  • Fun Fact: Much of the process of ripening involves the fibers of the plant breaking down. As fruit ripens, it generally becomes softer and sweeter with a higher sugar content. The sugar content of an unripe banana versus an over ripe banana is particularly significant!

Avocados

  • Under-ripe: firm when squeezed, bright green or uneven color
  • Ripe: slightly yielding when squeezed, dark skin color (color may vary; green, black, brown)
  • Over-Ripe: soft and mushy when squeezed, white/ashy mold formation on skin, rancid smell

Tomatoes

  • Under-ripe: firm when squeezed, dull skin, uneven color, no smell
  • Ripe: slight yield when squeezed, shiny skin, even color, aromatic smell
  • Over-ripe: very soft when squeezed, wrinkles, leaking juice

Peppers

  • Under-ripe: dull skin, uneven color
  • Ripe: shiny skin, even color
  • Over-ripe: soft and mushy when squeezed, wrinkles
  • Fun fact: corking is when the ribs and seeds of the pepper grow faster than the outside of the pepper causing small, shallow cracks in the skin. It is thought that peppers with corking have sweeter or spicier flavors depending on the type of pepper you choose.

Cauliflower

  • Under-ripe: less than 6-8 inches in diameter when whole
  • Ripe: white in color, tight florets, 6-8 inches in diameter when whole
  • Over-ripe: brown or yellow in color, loose florets, grainy texture when consumed
  • Fun fact: white cauliflower is the most consumed cauliflower variety in America. However, this vegetable can come in a variety of other colors including yellow, green, and purple. Their colors should be vibrant; under-ripe colored cauliflower may look less vibrant while over-ripe may have dark or brown spots

Broccoli

  • Under-ripe: light green color, less than 4-7 inches in diameter when whole
  • Ripe: dark green color, tight florets, 4-7 inches in diameter when whole
  • Over-ripe: yellow or brown color, loose florets, open buds

Carrots

  • Ripe: bright color depending on variety, firm, crisp and not easily bent
  • Over-ripe: soft, easily bent
  • Fun fact: blushing is when the carrot skin becomes dry and white. As the carrot becomes dehydrated, some of the carrot’s skin cells begin to shrivel and die. Blushing can be an indication of freshness but does not necessarily mean the carrot is over-ripe or sick. Carrots (including dehydrated blushing carrots) have a long shelf-life of 3-4 weeks.

Corn

  • Under-ripe: tender silk, difficult to peel husk from the ear, small kernel buds at the top of the ear
  • Ripe: slightly dry silk, large kernels visible at the top of the ear, milky clear/white liquid when kernel squeezed, can have a sweet smell
  • Over-ripe: silk and entire husk dry, wrinkled or shriveled kernels visible at the top of the ear, minimal to no liquid when kernel squeezed

Cucumber

  • Ripe: firm when squeezed, medium-to-dark green in color, can have a fresh smell
  • Over-ripe: very soft when squeezed, wrinkled skin, yellow or brown spots
  • Fun fact: cucumbers are commonly coated in an edible wax to preserve moisture and provide a shiny appearance. This wax coating should be washed off the cucumber right before preparing and eating. Washing the coat off several days before eating may lead to excess moisture loss and may lead to quicker ripening process.

If you want to learn more about healthy changes to make in your daily life, contact NOAH to meet with one of our Registered Dietitian Nutritionists today!

Celebrate a Healthier Season with NOAH Holiday Recipes

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The holiday season is filled with traditions and memories. Sometimes these are traditions shared throughout our family for generations, are new traditions we make with friends and family, or are something unique to the place where we live. But so often, that tradition involves something festive to eat or drink. The season and memories are intertwined with holiday recipes that bring the season to life.

However, to really make the holidays memorable, they should include everyone. If you, a family member, friend, or guest is living with diabetes, heart disease, food allergies or sensitives, or another chronic condition managed with diet, NOAH has some great recipes.

NOAH’s Registered Dietitian Nutritionists are thrilled to share some of their favorite holiday recipes for meals, treats, and snacks with everyone in a way that is healthy for all your friends and family to enjoy. So enjoy everything from sharable appetizers that pack a flavorful punch (without the calories), vegetarian versions of classic main dishes, or show-stopping drinks and desserts that bring the festive feel to a new level.

You can download the NOAH Holiday Cookbook to enjoy these new holiday recipes or reimagined, healthier versions of classics!

Click here to go get your NOAH Holiday Cookbook today. Then, you can enjoy these holiday meals and the flavors and tastes of the season in a deliciously healthy way.

Native American Heritage Month – A Nutrition Perspective & Recipe

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By Maggie Hensley, RD | Registered Dietitian

NOAH acknowledges with respect, that the physical locations of NOAH’S programs are within the ancestral homelands of Native American tribes that have sustained connections to its lands and waters, including the Akimel O’odham (Pima), Pee Posh (Maricopa), and Tohono O’odham peoples. Thousands of years ago they settled around the Gila River and built a complex maze-like network of canals. This made it possible for them to grow crops in the middle of the Sonoran Desert. The traditional crops they grew included: cotton, melons, tobacco, and fruit. But most important were “The Three Sisters” of corn, squash (pumpkin), and beans.

The Three Sisters

Bavi Beans – Courtesy of Ramona Farms

The Three Sisters were grown in an ingenious farming practice of planting all three on a small hill very close together. The corn stalks provide a ladder that the beans can grow upward on. The beans in turn give stability to the corn stalks during high winds. The leaves of the squash keep the soil cool and damp in the hot sun.  

Just like they grow better together, they are also better eaten together. For example, there are proteins that our bodies need, but we must get them from our food because our bodies don’t make these types of proteins. When the corn and beans are eaten together, they are a “complete” protein.

All three staples – corn, beans, and squash – also provide fiber. The fiber is great for heart health and blood sugar management. The three sisters also have good fats (especially pumpkin seeds), and a lot of vitamins and minerals!

The Bavi Bean

One bean, the bavi, or tepary bean, has been growing here for over 5,000 years. They are higher in protein and iron than kidney, navy, or pinto beans. They are one of the most heat tolerant beans in the world, which makes them ideal for growing in desert conditions.

The Akimel O’odham use tepary beans to make a dish called poshol. Poshol is a traditional soup that has beans, corn, wheat berries, and a variety of vegetables. Celebrate Native American Heritage month by enjoying some traditional poshol and learning about the Native cultures and history in our community. For more information on the Tribal communities in the greater Phoenix area please check out the Gila River Indian Community, the Tohono O’odham Nation, the Salt River Indian Community, and the Ak-Chin Indian Community. To learn more about Indigenous cultures throughout Arizona please see the Inter-Tribal Council of Arizona.

Ramona Farms Poshol features their heirloom Bavi Beans

Traditional Poshol by Ramona Farms

Ramona Farms, a more than 4,000-acre farm in the Gila River Indian Community in Sacaton, AZ, began in the 1970s when Ramona and her husband Terry began farming the 10-acre allotment her parents had farmed. Their farm grew and with the support from the community, and Ramona’s father’s wishes for his daughter and the land, they slowly began farming the nearly extinct bavi beans. Today Ramona Farms bavi beans and other products are available to purchase at local stores throughout Arizona, through their online store, and in countless dishes as restaurants around the country.

Enjoy a delicious meal featuring two of The Three Sisters. The traditional Poshol recipe is equally delicious and nutritious, and it features Ramona Farms bavi beans.

Traditional Poshol Recipe

To learn more about NOAH’s nutrition services, visit NOAHhelps.org/nutrition/services.

10 Tips for a Healthy Holiday

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By Kahti Paydar | Registered Dietitian Nutritionist

The holiday season is around the corner and making it a healthy holiday isn’t as hard as you think! Check out these 10 tips from our Registered Dietitian Nutritionist Kahti.

Healthy Holiday Top 10 Tips

  1. Be realistic. The holiday season isn’t the time to lose weight or start a new diet. Instead, the goal can be to maintain your weight. Balance party eating with other, healthier meals.  Eat small lower-calorie meals during the day so you can enjoy celebration foods without overeating.
  2. Don’t go to the party hungry. Keep your meals normal and nutritious during the day. Make sure you aren’t really hungry when you go to a party.  Eat a small, low-fat snack like fruit or a bagel, or a protein-filled snack like chicken before you head out the door. This will help you avoid rushing to the food table when you arrive.
  3. Meet and greet. Conversation is calorie-free. Get a beverage and settle into the festivities before eating. Try sparkling water with a lime twist rather than alcohol or high-calorie drinks.
  4. Choose lower-calorie party foods. Have some raw vegetables with a small amount of dip. You can also offer to bring healthy food – like fruit and vegetables – to make sure everyone has something nutritious to enjoy.
  5. Choose your drinks wisely. Remember that alcohol is packed with calories. A holiday-sized mixed drink can have 500+ calories. Choose light beer over mixed drinks or mix with soda water instead of a sugary option. And remember to drink plenty of water because alcohol dehydrates the body quickly.
  6. Pace, don’t race. Pay attention to how quickly you eat and what you are eating and drinking. Savor the flavor by eating slowly and choosing your food carefully.
  7. Watch portion sizes. When we are celebrating and having fun, we don’t always pay attention to what or how much we are eating. Try to eat a variety of foods. A good rule is to keep proteins to about the size of the palm of your hand.  Fill the other parts of the dish with as much salad or vegetables as you want.  Your starchy carbohydrates, like pasta, rice and potatoes should just take up 1/3 of the plate. Stay away from seconds!
  8. Continue regular exercise. It can be harder during the holidays but make fitness and exercise a priority, but being active will not only keep extra calories away, it can also reduce the stress of social events and family gatherings.
  9. Choose your indulgences. Don’t waste calories on something that’s just so-so. But when it comes to your favorite foods, dig in and enjoy.  Make every calorie count and enjoy the once-a-year pleasures.
  10. Try the 80/20 approach.  About 80% of the time do the things that are healthy for you. The other 20% let go a little and enjoy a healthy amount of your favorites. Trying to be all healthy all the time can set you up for failure, so give yourself permission to enjoy! You’ll have fun and feel better at the start of the new year.

Keep your healthy habits throughout the holiday season by prioritizing nutritious foods: fruits, vegetables, whole grains, and lean proteins, and exercising and staying active. But that doesn’t mean you shouldn’t enjoy the fun and flavors of the season! If you need a little extra help or motivation, talk to a NOAH nutritionist.

Supporting a Loved One With Diabetes

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By Christa O’Mara | Nurse Practitioner

Family and friend support make a big difference in how someone manages their diabetes, according to the CDC. We all want to help our loved ones but it can confusing what do to.  Here are a few tips that can help!

How to Help

  1. Understand diabetes: Understanding how the body works will help you understand diabetes. When a person eats or drinks something with carbohydrates, it turns into glucose (sugar) in the body. This sugar flows thru the blood stream to feed all the cells of your body, but it cant get into the cell without help. Insulin does this! If you have type 1 diabetes, your body stopped making insulin. If you have type 2 diabetes, your body has become resistant to insulin, so the insulin doesn’t work as well anymore. Neither type of diabetes is worse than the other. In both types of diabetes, the sugar levels in the blood rise and can’t get into the cells. Every person is different, so each person’s treatment plan will vary. But there are some common things that are important for everyone.
  2. Be supportive: Being supportive and kind are both important. Your loved one did not do something wrong. Being blamed or criticized will just make them feel bad and won’t help them get better. Being optimistic can make a huge impact! Ask if you can join them at medical appointments or diabetes education classes. 
  3. Make changes together: Create a daily routine of doing some fun types of exercise or other activity. Exercise makes your body use insulin better and lowers blood sugar levels. Choose something together that you and your loved one like to do. Move as much as possible. Remember exercising does not mean you need to go to a gym. You can dance, jog, walk briskly, swim, ride a bike, play soccer or basketball, run and play with your kids or your dog; the possibilities are endless! Your goal is 30 minutes a day, but its okay to start with 10 minutes per day and increase it every week.
  4. Eat better together: There are plenty of delicious, healthy foods to choose from! One option is the plate method. Half your plate can be a non-starch veggie, one quarter should be a nutrition dense carbohydrate and the remaining quarter can be a lean protein. The NOAH nutrition team has a video explaining this in detail. The American Diabetes Association is also a great resource for information. They even have recipes! Your health care provider can also connect you with one of our dieticians to work with you and your loved one.

Receiving a diagnosis of diabetes can be scary. But with lifestyle changes and medications that are tailored to each person, this disease can be controlled so complications are avoided. There are many diseases where this is not an option. Having the support, acceptance and love of friends and family will help your loved one (and yourself) feel better and improve your health!

Cool Down! A New Dietary Treatment for Menopause

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By Daniel Davis, MD | Internal Medicine

A study published by the North American Menopause Society found a plant-based diet rich in soy reduces moderate-to-severe hot flashes by 84%. During the study, nearly 60% of women became totally free of moderate-to-severe hot flashes. Overall hot flashes (including mild ones) decreased by 79%.

What does this all mean for diet and menopause? We dive in with Dr. Daniel Davis.

What are hot flashes?

Hot flashes are one of the most common symptoms of menopause with about 80% of American women experiencing them. Hot flashes can be mild or serious enough to impact your day-to-day life. The feeling is usually a flushing warmth or heat in the upper body and face.

Traditional treatment for hot flashes

Most women with mild hot flashes can treat them with small changes: fans, air conditioning, dressing in layers, and avoiding things like spicy foods and stress. For serious hot flashes, women for a long time were given estrogen (a group of hormones in women) therapy. Now we know that these treatments increase the risk of some cancers, blood clots, heart attacks, and strokes! After learning this, many providers began treating serious hot flashes with other medicines like anti-depressants. Diet wasn’t considered in most patient’s treatment plans.

But that changed in March of 2021 when a study in the American Journal of Menopause showed diet might play an important role in menopause and hot flashes.

How does diet impact menopause?

Scientists have known for a long time that not all women have hot flashes like American women, particularly those countries not following a western/American diet. In countries like Japan and other parts of Asia, only about 15% of women develop hot flashes compared to 80% of American women!

While researchers are still figuring out why 65% more American women have hot flashes compared to Japan, diet is top of mind. People living in Asian countries usually eat less animal products (meat, dairy), eat more vegetables, and have other differences.

How did the study work?

The March 2021 study looked at women all experiencing the same hot flash symptoms, and randomly put them in two groups and watched they symptoms:

  • Group #1 – Dietary Changes – low fat vegan diet
  • Group #2 – No Dietary Changes – known as the control group

Women in group #1 with the vegan diet saw a 79% decrease in all hot flashes. Women in group #2 had a 49% decrease.

For severe hot flashes – the kind that disrupt daily life – women in group #1 had a decrease of 84%, while women in group #2 saw severe hot flashes decrease 42%. When it came to less severe hot flashes (mild or moderate), 59% of the women on the vegan diet in group #1 said they didn’t have ANY!

The vegan diet group also lost a significant amount of weight and had other health improvements compared with group #2 that did not change their diet.

What does this mean about estrogen, diet, and menopause?

Estrogen is still an important factor for menopause and hot flashes. But doctors and researchers want safer ways to replace estrogen. One way is diet.

Luckily most plant foods – like soybeans and tofu – have estrogen-like nutrients that help during menopause. What’s even more exciting is that these foods have health benefits, like decreasing the risk of breast, prostate, ovarian, and uterine cancer.

People concerned about children or males consuming estrogen don’t need to be. There isn’t a hormonal effect on men or on children’s normal development from foods. Most people can and should consume soy. If someone has a soy allergy, which is rare, they should not treat hot flashes with soy foods.

What about estrogen supplements for menopause?

I recommend against consuming phytoestrogen supplements (plant-based estrogen-like pill). Herbal supplements in the USA often contain ingredients not on the label and they aren’t regulated by any government agency, so we really don’t know what is in them or if they provide any benefits. Additionally, not all plant-based estrogen-like nutrient pills are the same. Some have potentially risky plant estrogens being sold as safe supplements.

What does Dr. Davis recommend?

As a doctor, I recommend you talk to your primary care provider or registered dietician if you are working with one before making any major changes to your diet. If you want to make an appointment with a dietician, NOAH’s has a team of registered dieticians here.

Plant based diets, like a vegan diet, can have a lot of health benefits and a well-planned vegan diet is good for anyone according to the American Dietetics Association. Eating a plant-based diet can also prevent and be part of a treatment plan for diabetes, heart disease, hypertension, cancer, and obesity.

What now?

This study shows that diet can have a tremendous impact on menopausal symptoms. The vegan diet in this study is safe and could lead to many other benefits. Ask your medical provider or dietician if you can give it a try.

You can read more about this study here, and find the full scientific paper free here.

Summer Fun with Kids

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By Noel Ugarte, MS, RD |Nutrition Educator

Every summer, as the sizzling sun sets, I still think back to my childhood when my family would go to the park to play a few friendly rounds of kickball. Afterward, we would cool down with snacks before walking home. I loved these park competitions when I was a child. They were the perfect opportunity to let loose, be myself, and have fun with adults. That’s what summer fun with kids is all about! The good news is that the Centers for Disease Control and Prevention (CDC) agrees that physical activity can help children grow strong bones and muscles, improve brain function, and prevent chronic conditions.

Ready to get started with a fun summer with your kids?

#1. Choose an Activity

Having summer fun with kids is always going to be active! School-aged kids and adolescents should get at least 60 minutes of moderate or harder physical activity every day. Whatever activity you pick, it should increase heart rate and breathing. Think of fun activities you can do as a family and if it’s too hot outside (hello, Arizona summer!), get active inside!

Here are some ideas to get started: 

  • Water balloon toss or tag
  • Hiking/biking at a local location or National Park
  • Tug of war
  • Swimming
  • Jump rope
  • Races – one-on-one, relay, sack races (hopping)
  • Dance party or dance-off competition
  • Obstacle course race

#2. Fuel and Hydration

It is really important to keep your body fueled when you’re doing activities – especially in the Arizona heat! The Academy of Nutrition and Dietetics has easy suggestions for how much water kids should drink but remember it might be more with exercise or hotter temperatures. Be sure to drink lots of water throughout the day. NOAH’s team shares these recommendations.

Age RangeGenderTotal Cups Water Each Day
4 – 8 yearsBoys and Girls7
9 – 13 yearsGirls9
 Boys10
14 – 18 yearsGirls10
 Boys14

What kids eat is important too. Food gives us energy and important nutrients. Keep snacks available to refuel before, during, and after physical activities. Try to find non-perishable foods – things that won’t spoil or melt at high temperatures – to pack if you’re going outdoors. Some food examples include: 

  • Trail mix
  • Peanut butter crackers
  • Popcorn
  • Almonds, walnuts, peanuts
  • Tuna pouch and crackers
  • Chewy or crunchy granola bars (if hot, avoid chocolate chips!)
  • Pretzels

Taking perishable foods is still a good idea if you can keep them cool with ice packs or in a cooler. Some suggestions include: 

  • Fresh cut fruit or vegetables
  • Dairy products such as cheese, yogurt, milk
  • Meat, poultry, eggs

The USDA Food Safety and Inspection Service recommends packing cold perishable foods between at least two cold sources (frozen gel packs, frozen water bottles, frozen juice packs) to prevent foodborne illness. 

Enjoy a safe, happy, healthy, and active summer with the kids in your life!

Healthy Eating for Men

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By Brandon Bolton, RDN |Nutrition Educator

June is Men’s Health Month. That means it’s time to bring awareness to men’s health and the potential health issues all men face. It is a month dedicated to spreading awareness, education, prevention, detection, and treatment of disease among men, but men’s health is important all year.

According to the Centers for Disease Control and Infection’s National Vital Statistics Report men, on average, die almost five years earlier than women. One reason for this may be that men are more reluctant to go to the doctor and preventable health problems aren’t detected early. In fact, some studies show that women go to the doctor twice as often as men. It is important to encourage all men to seek regular medical advice and early treatment for injury and disease.   

Taking men’s health seriously starts with a healthy diet. Men have specific nutritional needs, and regardless of age, all men need the nutrition from a healthy diet. Food is more than just fuel for the body, and an unhealthy diet can put you at an increased risk for chronic diseases such as cardiovascular disease and type 2 diabetes.

What’s in a Healthy Diet?

According to the Academy of Nutrition and Dietetics, a healthy diet for men includes:

  • 2+ cups of fruits and 2½ cups of vegetables each day for vitamins, minerals, fiber and helpful phytochemicals
  • Whole grains like barley, brown rice, and oatmeal should be at least half of the grains you eat every day. So swap that white bread/pita/tortilla for a whole wheat version.
  • Get enough fiber, at least 38 grams per day for men under 50; 30 grams of fiber per day for men older than 50. Good sources of fiber include berries, popcorn, avocado, apples, nuts, and whole grains listed above.
  • 2 – 3 servings of fish per week.
  • Unsaturated fats such as oils, nuts, and oil-based salad dressings instead of saturated fats like full-fat dairy foods, butter, and high-fat sweets.
  • 3,400 milligrams a day of potassium from fruits, vegetables, fish, and dairy.
  • Eat a variety of protein foods and include seafood and sources like beans, lentils, nuts, and peas.

Since men typically are larger and have more muscle mass than women, they require more calories throughout the day. On average, moderately active males need 2,200-2,800 calories and at least 50 grams of protein per day. Keep in mind, these are just averages. Specific energy needs are determined by your height, weight, age, activity level, and medical history. Consider working with a Registered Dietitian Nutritionist to help determine your energy needs and help you develop healthy eating patterns that can last a lifetime.

Food Allergy Awareness Week

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Food allergies are getting more attention in recent years – which is a good thing! Around 32 million Americans, including 5.6 million children, are living with a potentially life-threatening food allergy. The more we know about allergies, the better!

Food Allergy vs Food Sensitivity

First things first; food allergies and food sensitivities or intolerances aren’t the same thing. Food allergies are a serious medical condition where your body’s immune system reacts to a specific food protein. It can look like getting a rash or hives, swelling, dizziness, itching, and even anaphylaxis (a serious reaction that can affect breathing and blood pressure read more here).  

If someone thinks they or a family member may have a food allergy, a medical provider should be the one to test and diagnose the allergy.

Food sensitivities or intolerances do not involve the immune system. Things like lactose intolerance, gluten sensitivity, and others are in the digestive system. They can cause serious discomfort like bloating, constipation, cramping, and nausea, but they can’t be fatal. Read more about food sensitivities.

Most Common Food Allergies

People can be allergic to many different kinds of food. Common food allergies are:

  • Peanuts – One of the most common food allergies in children and adults, peanuts – a legume (different from a tree nut) – is usually a lifelong allergy.
  • Milk and Dairy Products – Cow’s milk is the most common allergy in infants and young children, though most outgrow it. It is also one of the most common adult food allergies too.
  • Eggs – A common food allergy for babies and children, many will outgrow it. Some adults remain allergic, and it can be to egg whites, or egg yolks since they contain different proteins.
  • Shellfish – Allergies to this type of seafood, including shrimp, prawns, lobster, and crayfish are typically lifelong, though most people don’t experience a reaction until they are an adult.
  • Soy – Most common in infants and young children, most outgrow a soy allergy. Soy is a legume like peanuts but being allergic to one doesn’t mean someone will be allergic to the other.
  • Wheat – This allergy affects children the most, but many outgrow it by age 10. This is not the same a celiac disease, wheat allergies are to the proteins found in wheat, not gluten.
  • Tree Nuts – Not the same as peanuts, tree nuts include almonds, cashews, walnuts, and more. An allergy to these nuts also includes things like nut butters and oils. Being allergic to one type of tree nut increases the risk of becoming allergic to other tree nuts.

What Next?

If you or a loved one is diagnosed with a food allergy, try not to feel overwhelmed. While it does mean you need to change what you eat, there are many resources and people and groups to support you, including NOAH’s Nutrition Services team.

Make sure you have a proper diagnosis with a medical provider. Discuss with them what the diagnosis means. Will the child outgrow it? What medications should you have? What does a severe reaction look like?

Finally, the most important thing to know is that the best way to prevent an allergic reaction to food is to avoid that food. That is what most doctors recommend along with having an epi-pen on-and always to treat any reaction to food allergies. Even a small amount can cause a reaction, but here are some tips.

There is promising news about a new intensive treatment called “food allergen desensitization” which is available and can resolve the allergy in some cases – though definitely not all cases. If you are interested in learning more about this treatment, ask your medical provider if this is right for you.

To get you started on figuring out your food allergies and staying safe, check out our recipes with different ingredient options.