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Healthy Winter Eating

by Midtown Nutrition on January 23, 2018



Eating soup is a great way to stay warm and eat a balanced meal. Broth-based and tomato-based soups are usually low in saturated fat, and packed with vitamins and minerals.


Vitamins A, C, D and E are especially important in the winter. They help keep your immune system strong and Vitamin D is important for bone health. Food sources are:

Vitamin A–sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs, and foods fortified with vitamin A, such as milk or cereal.

Vitamin C–oranges, grapefruit, tangerines, red bell pepper, papaya, strawberries, and tomato juice.

Vitamin D–sockeye salmon, canned tuna, sardines, and fortified foods with such as milk (cow, soy, or nut milks), cheese, and yogurts.

Vitamin E–sunflower seeds, almonds, vegetable oils (sunflower or safflower oil), hazelnuts, peanut butter, and cereals with vitamin E added (fortified).


Cold, dry air, and long hot showers can dry out your skin. Most people should drink about seven to nine 8-ounce cups of fluid per day. Best fluids are water, seltzer water, unsweetened tea or coffee.

Healthy Holiday Eating

December 20, 2017

HEALTHY HOLIDAY EATING SIZE MATTERS By choosing mini and bite-sized portions of your favorite treats you can reduce total fat and calories. When at a holiday meal or party, take time to survey all of the food available. Then fill up your plate, just once, with small portions of your favorites. Or try using smaller […]

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Food Intolerance

November 29, 2017

FOOD INTOLERANCE Do you sometimes get bloating, gas, abdominal pain, diarrhea, constipation or reflux? It may be a food intolerance. WHAT IS A FOOD INTOLERANCE? A food intolerance occurs in your digestive system (your stomach and intestines) when your digestive system is unable to break down certain foods properly so they may be absorbed by […]

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October 23, 2017

PCOS Around 10% of women of childbearing age in the United States have PCOS (polycystic ovarian syndrome), making it one of the most common hormonal disorders in women and the primary reason for female infertility. PCOS is a health condition characterized by an imbalance of hormones in the body. Although called polycystic ovarian syndrome, a […]

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Healthy Summer Meals

August 14, 2017

HEALTHY SUMMER MEALS As summer winds down, make your picnics, barbeques, and other summer meals healthier. SIDE DISHES Reduce Fat: –Use less mayonnaise than the recipe lists, or substitute low-fat mayonnaise. –Substitute low-fat sour cream or plain yogurt for mayonnaise. Increase Fiber: –Mixed green salads, colorful roasted vegetables, and beans help keep calories in check […]

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GMO’s–Genetically Modified Organisms

July 24, 2017

GMO’S–GENETICALLY MODIFIED ORGANISIMS WHAT ARE GMO’S? GMO’S are crops that have been produced through genetic engineering. By using biotechnology, you can take a desired trait and transfer it from one plant or organism to another plant or organism. Some desirable traits that can be transferred include -insect resistance -drought tolerance -herbicide tolerance -disease resistance -enhanced […]

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Coconut Oil

June 28, 2017

COCONUT OIL Coconut oil has made headlines again, this time the American Heart Association is weighing in. In their position statement, they explain that coconut oil is 82% saturated fat which is higher than butter (63% saturated fat) and beef fat (50% saturated fat). For a person eating around 2,000 calories/day, it is recommended to […]

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Better Snacking

May 19, 2017

BETTER SNACKING A well-timed snack may prevent overeating at the next meal. But sometimes we snack mindlessly, and often when we’re not hungry. That kind of snacking can make weight control difficult. Here are some strategies for smarter snacking. BUY SNACKS IN INDIVIDUAL SERVING PACKAGES When we buy snacks in individual serving sizes it is […]

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Enhance the Flavor of Meals

April 18, 2017

ENHANCE THE FLAVOR OF MEALS –Cooking can be healthy, tasty and cost-effective. Research suggests that taste more than nutritional content determines what foods people select. –To maximize food’s flavor AND nutrition quality it is helpful to start with high quality ingredients. It’s also important to handle and store foods properly. Poor storage reduces flavor and […]

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The Paleo Diet

March 10, 2017

THE PALEO DIET The Paleo Diet, sometimes called the Caveman or Paleolithic Diet, is the presumed diet of ancient human hunter-gatherers who lived in the Paleolithic Age before agriculture was developed. The diet consists of a little over 50% of calories from protein, divided between lean meat and fish, and the remainder from fruits, nuts […]

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