Tag Archive for: nutrition

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.

Go Green for Your Health

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When it comes to nutrition, adding more leafy greens to your plate is one of the easiest ways to boost your health. Packed with essential vitamins, minerals, and fiber, greens can support digestion, strengthen your immune system, and even improve heart health.

Why Greens Matter

Leafy greens such as spinach, kale, arugula, and romaine lettuce are rich in vitamins A, C, and K, as well as antioxidants that help fight inflammation and reduce the risk of chronic diseases. These vegetables also contain fiber, which promotes gut health and keeps your digestive system running smoothly.

Easy Ways to Eat More Greens

Not sure how to include more greens in your diet? Here are some simple ways to get started:

  • Blend into a smoothie – Add a handful of spinach or kale to your morning smoothie for an extra nutrient boost.
  • Toss into a salad – Mix different greens for a variety of textures and flavors. Top with nuts, seeds, and a healthy dressing.
  • Sneak into meals – Stir greens into soups, stews, or pasta sauces to add nutrients without changing the taste.
  • Try lettuce wraps – Swap out tortillas or sandwich bread for romaine or butter lettuce wraps for a fresh, low-carb alternative.

A Small Change with Big Benefits

Incorporating more greens into your diet doesn’t have to be complicated. Whether you’re blending them into a smoothie, tossing them in a salad, or adding them to your favorite dishes, these simple changes can make a big impact on your overall health. Looking for more personalized nutrition advice? Schedule an appointment with a NOAH Registered Dietitian Nutritionist to discuss how you can go green to give your body the nutrition it needs!

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.

5 Tips to Eat Healthy During Summer

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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.

World Health Day

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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 foods, 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 differences are!

If any of these spaces sound familiar and you would like someone to help you tidy your relationship with food, please schedule an appointment 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 health center locations.

Help and Support for Eating Disorders

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The earlier an eating disorder is detected, the better the chance for recovery. It’s important to be familiar with the signs and symptoms of disordered eating. The first step towards positive changes is to recognize disordered eating behaviors. The second step is to reach out and tell someone that you trust. You can tell a close friend, family member, or a healthcare professional. Starting this conversation can be challenging, but you’re doing the right thing by asking for help and support and you should be proud of yourself.

Resources

The National Eating Disorders Association (NEDA) website offers a screening tool to determine if it’s time to seek professional help for an eating disorder.

For support, resources, and treatment options, individuals can contact the Helpline at (800) 931-2237. NEDA provides online forums accessible 24/7 for individuals and loved ones seeking to connect and communicate about the eating disorder recovery process. Additionally, they offer a support group finder to locate in-person and online support groups.

Managing an eating disorder requires a multidisciplinary approach involving a medical doctor, therapist, family members, and a Registered Dietitian Nutritionist (RDN). How can a Registered Dietitian help? Nutrition counseling is essential, and an RDN can assist individuals in challenging distorted thoughts about:

  • Body image and weight.
  • Exploring emotions and fears related to food and hunger.
  • Achieving goals without fear of judgment.

It’s important to have a strong support system when recovering from an eating disorder. Schedule an appointment with your NOAH provider to help you make and stick to healthy habits.

Charcuterie – The New PB & J

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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:

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!

Let’s Talk About Potatoes

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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

Ingredients:

  • 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

Instructions:

  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

Ingredients:

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

Instructions:

  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

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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.