Highbrow Magazine - balanced diet https://www.highbrowmagazine.com/balanced-diet en Yes, a Small Portion of Beef Can Be Part of a Balanced Diet https://www.highbrowmagazine.com/10092-yes-small-portion-beef-can-be-part-balanced-diet <div class="field field-name-field-cat field-type-taxonomy-term-reference field-label-hidden"><div class="field-items"><div class="field-item even"><a href="/food" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">Food</a></div></div></div><span class="submitted-by">Submitted by tara on Tue, 08/13/2019 - 10:24</span><div class="field field-name-field-image field-type-image field-label-hidden"><div class="field-items"><div class="field-item even" rel="og:image rdfs:seeAlso" resource="https://www.highbrowmagazine.com/sites/default/files/styles/large/public/field/image/1beef_0.jpg?itok=-MBPVIGK"><img typeof="foaf:Image" src="https://www.highbrowmagazine.com/sites/default/files/styles/large/public/field/image/1beef_0.jpg?itok=-MBPVIGK" width="480" height="328" alt="" /></div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden"><div class="field-items"><div class="field-item even" property="content:encoded"><p> </p> <p>Imagine you are preparing for a trip to the grocery store. To meal-prep for the upcoming week, you develop a balanced grocery list with various items spanning the five food groups: fruits, vegetables, dairy, grains and protein. You know protein is essential to a balanced diet and maintaining energy and many products are now boasting protein content, but do you know what foods are healthful high sources of protein? And do you know how much protein you really need?</p> <p> </p> <p>With 18 grams of protein per serving, eating a small portion of beef is high in protein, easy to prepare and can support a healthy diet. However, only 62 percent of American beef consumers consider ground beef to be high in protein and just 70 percent of them consider beef cuts to be high in protein, according to a recent landmark consumer study conducted by Cargill.</p> <p> </p> <p>The U.S. Department of Agriculture’s MyPlate site outlines the amount of protein in various key sources. Common portions of beef, such as a small steak or lean hamburger, have more protein than most other options in the food group, like pork, chicken, nuts and seeds, and beans and peas. Stocking up on beef, in addition to other proteins, can help shoppers reach the amount of protein their bodies need to thrive.</p> <p> </p> <p>According to the USDA Dietary Reference, people should consume about 0.4 grams of protein per pound of body weight as part of a balanced diet. Therefore, someone who weighs 150 pounds needs 60 grams of protein each day. Whether making tacos, steak or burgers on the grill, a small portion of beef is an easy-to-prepare protein option that can contribute to a healthy diet year-round.</p> <p> </p> <p>Protein helps repair cells, boosts energy and keeps us satiated longer. It sustains you through a long workday, boosts your stamina for exercise,  and ensures you don’t get hungry again soon after eating a meal.</p> <p> </p> <p>People are also increasingly interested in consuming more healthy fats with their protein. Beef is packed with Omega-3 healthy fats that help prevent the risk of heart disease and other chronic diseases. In addition to the nutritional value and protein content, beef can be a cost-effective option that delivers flavor, convenience and cooking versatility.</p> <p> </p> <p><img alt="" src="https://www.highbrowmagazine.com/sites/default/files/2beef.jpg" style="height:417px; width:625px" /></p> <p> </p> <p>Even consumers who regularly buy beef struggle with selecting the best cuts for their purpose, and many of them lack an understanding of how to use the USDA grading system as a guide when purchasing beef.</p> <p> </p> <p>While surveying the meat case at the grocery store, consumers should look for the USDA grades on packaging. Choosing USDA Select grade beef offers a leaner protein source with slight amounts of fat and marbling. For a high-quality cut of meat for a special occasion, a prime cut of beef offers abundant marbling and flavor, but it is not considered lean. The choice grade of beef offers moderate marbling and flavor and is a little less lean than select cuts.</p> <p> </p> <p>When choosing ground beef, each cut can be a good source of protein and is similar in flavor and tenderness, but varies in fat content:</p> <p> </p> <p>Ground Beef — 73 percent lean, 27 percent fat</p> <p>Ground Chuck — 80 percent lean, 20 percent fat</p> <p>Ground Sirloin — 85 percent lean, 15 percent fat</p> <p>Ground Round — 90 percent lean, 10 percent fat</p> <p> </p> <p>Among the five food groups, protein provides consumers with nutritional benefits and the affordability of beef can make it a possible candidate as part of a balanced diet.</p> <p> </p> <p><strong>© 2016 Brandpoint - All Rights Reserved.</strong></p> <p> </p> <p> </p> <p><strong>Highbrow Magazine</strong></p> <p> </p> <p> </p> <p><strong>Image Sources:</strong></p> <p> </p> <p><strong><em>Brandpoint</em></strong></p> <p> </p> <p><strong><em>PorscheBryan (<a href="https://pixabay.com/photos/steak-dinner-tenderloin-3557662/">Pixabay</a> – Creative Commons)</em></strong></p> </div></div></div><div class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above"><div class="field-label">Tags:&nbsp;</div><div class="field-items"><div class="field-item even" rel="dc:subject"><a href="/beef" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">beef</a></div><div class="field-item odd" rel="dc:subject"><a href="/balanced-diet" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">balanced diet</a></div><div class="field-item even" rel="dc:subject"><a href="/protein" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">protein</a></div><div class="field-item odd" rel="dc:subject"><a href="/omega3s" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">omega3s</a></div><div class="field-item even" rel="dc:subject"><a href="/cooking-beef" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">cooking beef</a></div><div class="field-item odd" rel="dc:subject"><a href="/usda-dietary-chart" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">usda dietary chart</a></div><div class="field-item even" rel="dc:subject"><a href="/food-groups" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">food groups</a></div></div></div><div class="field field-name-field-author field-type-text field-label-hidden"><div class="field-items"><div class="field-item even">BPT</div></div></div><div class="field field-name-field-pop field-type-list-boolean field-label-above"><div class="field-label">Popular:&nbsp;</div><div class="field-items"><div class="field-item even">not popular</div></div></div><div class="field field-name-field-bot field-type-list-boolean field-label-above"><div class="field-label">Bottom Slider:&nbsp;</div><div class="field-items"><div class="field-item even">Out Slider</div></div></div> Tue, 13 Aug 2019 14:24:19 +0000 tara 8900 at https://www.highbrowmagazine.com https://www.highbrowmagazine.com/10092-yes-small-portion-beef-can-be-part-balanced-diet#comments Misunderstood Foods That Are Now a Part of a Healthy Diet https://www.highbrowmagazine.com/8883-misunderstood-foods-are-now-part-healthy-diet <div class="field field-name-field-cat field-type-taxonomy-term-reference field-label-hidden"><div class="field-items"><div class="field-item even"><a href="/food" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">Food</a></div></div></div><span class="submitted-by">Submitted by tara on Sun, 02/11/2018 - 12:12</span><div class="field field-name-field-image field-type-image field-label-hidden"><div class="field-items"><div class="field-item even" rel="og:image rdfs:seeAlso" resource="https://www.highbrowmagazine.com/sites/default/files/styles/large/public/field/image/1healthyfood.jpg?itok=UesvmsAx"><img typeof="foaf:Image" src="https://www.highbrowmagazine.com/sites/default/files/styles/large/public/field/image/1healthyfood.jpg?itok=UesvmsAx" width="480" height="320" alt="" /></div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden"><div class="field-items"><div class="field-item even" property="content:encoded"><p> </p> <p>Throughout history, misconceptions, misinformation and popular culture have influenced Americans' eating habits. Many foods that were previously eaten daily are now considered unhealthy. Conversely, some foods that were thought to be “bad for you,” are now considered nutritious.</p> <p> </p> <p>“Nutrition is exciting. Just about every day there is new research about how certain foods work in our body," says Registered Dietitian and Nutritionist Dawn Jackson Blatner. “Over time as research is done, foods that were once considered unhealthy can be found to actually play a key role in healthy diets."</p> <p> </p> <p>What historically “unhealthy” foods are now considered wholesome? Blatner provides some examples:</p> <p> </p> <p><strong>Eggs</strong></p> <p> </p> <p>Shunned for many years, eggs were believed to be bad for heart health due to high cholesterol levels. However, numerous studies have shown that intake of dietary cholesterol has little influence on blood cholesterol levels. In fact, the Harvard School of Public Health states that the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet — not the amount of cholesterol you take in from food.</p> <p> </p> <p>Today, eggs are part of a healthy diet — so much so that recently the country’s leading weight loss service announced that eggs are now included on its zero points list. Keep in mind, though, that not all eggs are created equal. When shopping for eggs, look for Eggland’s Best eggs, which have significantly more nutrition than ordinary eggs.</p> <p> </p> <p>“Many health and nutrition organizations are finally recognizing eggs for the nutrient powerhouse they are,” says Blatner. "Eggland’s Best eggs have six times more vitamin D, more than double the omega-3s and more than double the vitamin B12 of ordinary eggs, making them the best egg option to maximize your nutritional intake.”</p> <p> </p> <p><img alt="" src="https://www.highbrowmagazine.com/sites/default/files/1pistachios.jpg" style="height:350px; width:623px" /></p> <p> </p> <p><strong>Nuts</strong></p> <p> </p> <p>Snacking on nuts today is typically considered a healthy way to keep hunger pangs at bay, but it wasn't always this way. Nuts used to have a bad reputation for being high in fat and calories, and were often avoided, especially by people who wanted to lose weight.</p> <p> </p> <p>Today, many nuts are considered the ideal nutritious snack as they contain heart-healthy monounsaturated fats. For example, the versatile almond is relatively low in calories when compared to other nuts and has more calcium than other varieties, according to Health.com. Plus, almonds are rich in fiber and vitamin E, an important antioxidant.</p> <p> </p> <p>"Nuts can make a great snack or wonderful addition to recipes," says Blatner. "The one thing to be mindful of is sodium intake. Opt for raw nuts or dry-roasted varieties. These are minimally processed and typically won't contain the salt and oils you'll find in other varieties."</p> <p> </p> <p><strong>Carbohydrates</strong></p> <p> </p> <p>Due to empty calories and low nutritional value, cutting carbs has been at the heart of diet fads for decades. The problem with this is that it assumes all carbs are equal, which is false.</p> <p> </p> <p>“The important thing to realize is there are high-quality and low-quality carbs,” says Blatner. “Instead of shaming all carbs, focus on high-quality sources of carbohydrates that fuel the body and give you energy — skip the refined grains like white bread and focus on whole grains.”</p> <p> </p> <p><strong>Brandpoint</strong></p> </div></div></div><div class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above"><div class="field-label">Tags:&nbsp;</div><div class="field-items"><div class="field-item even" rel="dc:subject"><a href="/eating-healthy" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">eating healthy</a></div><div class="field-item odd" rel="dc:subject"><a href="/healthy-food" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">healthy food</a></div><div class="field-item even" rel="dc:subject"><a href="/balanced-diet" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">balanced diet</a></div><div class="field-item odd" rel="dc:subject"><a href="/eggs" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">eggs</a></div><div class="field-item even" rel="dc:subject"><a href="/nuts" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">nuts</a></div><div class="field-item odd" rel="dc:subject"><a href="/carbohydrates" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">carbohydrates</a></div></div></div><div class="field field-name-field-author field-type-text field-label-hidden"><div class="field-items"><div class="field-item even">Brandpoint</div></div></div><div class="field field-name-field-pop field-type-list-boolean field-label-above"><div class="field-label">Popular:&nbsp;</div><div class="field-items"><div class="field-item even">not popular</div></div></div><div class="field field-name-field-photographer field-type-text field-label-above"><div class="field-label">Photographer:&nbsp;</div><div class="field-items"><div class="field-item even">Google Images; Wikipedia Commons</div></div></div><div class="field field-name-field-bot field-type-list-boolean field-label-above"><div class="field-label">Bottom Slider:&nbsp;</div><div class="field-items"><div class="field-item even">Out Slider</div></div></div> Sun, 11 Feb 2018 17:12:10 +0000 tara 7926 at https://www.highbrowmagazine.com https://www.highbrowmagazine.com/8883-misunderstood-foods-are-now-part-healthy-diet#comments Top 4 Nutrition Trends in 2018 https://www.highbrowmagazine.com/8832-top-nutrition-trends <div class="field field-name-field-cat field-type-taxonomy-term-reference field-label-hidden"><div class="field-items"><div class="field-item even"><a href="/food" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">Food</a></div></div></div><span class="submitted-by">Submitted by tara on Sun, 01/21/2018 - 16:43</span><div class="field field-name-field-image field-type-image field-label-hidden"><div class="field-items"><div class="field-item even" rel="og:image rdfs:seeAlso" resource="https://www.highbrowmagazine.com/sites/default/files/styles/large/public/field/image/1nutrition.jpg?itok=Q9Pto4X4"><img typeof="foaf:Image" src="https://www.highbrowmagazine.com/sites/default/files/styles/large/public/field/image/1nutrition.jpg?itok=Q9Pto4X4" width="480" height="310" alt="" /></div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden"><div class="field-items"><div class="field-item even" property="content:encoded"><p> </p> <p>Several food and nutrition trends were in the spotlight this year, including the continued rise of plant-based diets, non-dairy ice creams and superfoods that are blasts from the past — legumes, apples and cabbage. It can be easy to experience nutrition whiplash in the New Year, but don’t be a victim. Get a jump-start on understanding the top nutrition trends that will impact quality of life and make it easier to add important vitamins and nutrients to the body.</p> <p> </p> <p>“The start of a fresh year always ushers in new opportunities to make one’s health better,” said Elizabeth Somer, MA, RD and author of "Eat Your Way to Sexy." “Study after study consistently finds that most Americans don’t meet even minimum standards of a balanced diet, so it’s important to be aware of advances in nutrition, so you can optimize your health all year long.”</p> <p> </p> <p>There are four key nutrition predictions that will top 2018.</p> <p> </p> <p><strong>No. 1 — Personalized nutrition</strong></p> <p> </p> <p>A one-size-fits-all approach that can be applied to vitamins, minerals, omega-3s and other essential nutrients doesn’t align with what research reveals about individual nutrient needs. Many factors tweak the basic recommendations, including age, gender, health status, medication use, stress level, sleep habits, exercise routines and more.</p> <p> </p> <p>For example, when the body is exposed to ultra violet (UV) light, it manufactures vitamin D; however, as we age, the body becomes less and less efficient at making vitamin D. This is when dietary and supplement sources become increasingly more important while the needs for the vitamin increase.</p> <p> </p> <p>It is no wonder there will be a growing trend and demand for personalized nutrition recommendations in 2018. Nutrition innovators — like <a href="http://www.vitaminpacks.com">www.vitaminpacks.com</a> — are already responding by developing comprehensive nutritional assessments to curate unique combinations of vitamins and nutrients designed specifically to the individual consumer.</p> <p> </p> <p><img alt="" src="https://www.highbrowmagazine.com/sites/default/files/2nutrition.jpg" style="height:266px; width:560px" /></p> <p> </p> <p><strong>No. 2 — Awareness of drug nutrient interactions</strong></p> <p> </p> <p>According to a recent paper published in the European Journal of Nutrition, vitamins and other nutrients play a crucial role in metabolism — the process in the body that supports overall health. How vitamins and phytonutrients interact with prescription medications can impact metabolism.</p> <p> </p> <p>In one example, antacid medications can interfere with vitamin B12 and calcium absorption, so requirements for these and other nutrients may increase, yet people don’t make the adjustment in their supplement plans. Therefore, it is important to consult a healthcare practitioner before adding a dietary supplement, so prescription medications and vitamin supplements can live in harmony.</p> <p> </p> <p><strong>No. 3 — Go with your gut</strong></p> <p> </p> <p>Probiotics are live bacteria that are good for health, especially the digestive system. It may be easy to think of bacteria as something that cause diseases, but the body is full of bacteria, both good and bad. Probiotics are the "good" or "helpful" bacteria because they have been known for years to help keep the gut healthy. What’s more, research has shown that the benefits of probiotics may span more than the gut, including the circulatory, hormonal and nervous systems. Probiotics are naturally found in the body to varying degrees, and there are high levels of probiotics in some foods and supplements.</p> <p> </p> <p>Encouraging the growth of probiotic bacteria is important in maintaining an effective intestinal barrier, enhancing nutrient absorption and blocking toxins and pathogens. A focus on gut health and spotlighting food and dietary supplements that support a healthy belly will top 2018 nutrition trends.</p> <p> </p> <p><strong>No. 4 — Vitamin K2</strong></p> <p> </p> <p>Don’t confuse this K2 with the mountain in the Himalayas. Vitamin K2 is an overlooked vitamin that helps control calcium movement in the body and supports healthy arteries and bone health. It is found at sub-optimal levels in the traditional diet, but can be found at high levels in fermented foods, like sauerkraut and the Korean dish kimchi. Vitamin K2 will no longer be overlooked in 2018. Ask a healthcare practitioner about adding this important vitamin to the diet.</p> <p> </p> <p><strong>Brandpoint<a name="_GoBack" id="_GoBack"></a></strong></p> </div></div></div><div class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above"><div class="field-label">Tags:&nbsp;</div><div class="field-items"><div class="field-item even" rel="dc:subject"><a href="/good-nutrition" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">good nutrition</a></div><div class="field-item odd" rel="dc:subject"><a href="/health" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">health</a></div><div class="field-item even" rel="dc:subject"><a href="/probiotics" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">probiotics</a></div><div class="field-item odd" rel="dc:subject"><a href="/vitamin-k2" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">vitamin k2</a></div><div class="field-item even" rel="dc:subject"><a href="/balanced-diet" typeof="skos:Concept" property="rdfs:label skos:prefLabel" datatype="">balanced diet</a></div></div></div><div class="field field-name-field-author field-type-text field-label-hidden"><div class="field-items"><div class="field-item even">Brandpoint</div></div></div><div class="field field-name-field-pop field-type-list-boolean field-label-above"><div class="field-label">Popular:&nbsp;</div><div class="field-items"><div class="field-item even">not popular</div></div></div><div class="field field-name-field-photographer field-type-text field-label-above"><div class="field-label">Photographer:&nbsp;</div><div class="field-items"><div class="field-item even">Google Images</div></div></div><div class="field field-name-field-bot field-type-list-boolean field-label-above"><div class="field-label">Bottom Slider:&nbsp;</div><div class="field-items"><div class="field-item even">Out Slider</div></div></div> Sun, 21 Jan 2018 21:43:04 +0000 tara 7906 at https://www.highbrowmagazine.com https://www.highbrowmagazine.com/8832-top-nutrition-trends#comments