ND'S Newsletter Archive

Get the latest in nutrition news, plus helpful tips for staying healthy, sent to you straight from ND's nutritionist, Monica Reinagel! Sign up now on the homepage for the ND Newsletter to get the most out of ND.
Sent: 5/05/2008
Subject: Are you doing enough to prevent osteoporosis?
Osteoporosis: Are You Doing Enough?
Dear Nutrition Data Friends,

May is Osteoporosis Awareness and Prevention Month, and a good time to ask yourself whether you are doing enough to avoid this common and debilitating disease. A survey conducted by the International Osteoporosis Foundation found that despite efforts to raise awareness, too many of us remain in denial about our risk.

Even worse, physicians don't seem to be discussing osteoporosis with their patients, and as a result, many are not diagnosed or treated early enough to avoid painful fractures.

As with so many things, prevention is by far the best form of treatment. Throughout the month, we'll be talking on the Nutrition Data blog about ways that you can build stronger, healthier bones. Please come join the conversation.

While you're there, I hope you will also take a moment to fill out the brief survey that you'll find on our homepage later this week. The information we gather will help us continue to add the content and tools that will be most interesting and useful to you. All responses will be kept strictly confidential, of course. (Please click here to review our Privacy Policy.)

Good health and good eating,

Monica Reinagel, L.D.N, C.N.S

Quick Tips From the Nutritionist

Nutrient of the Week: Cholesterol
May is also National Egg Month, which makes it an ideal time to explore the role of dietary cholesterol in the development of heart disease. Do eggs deserve a place in a heart-healthy diet? Many Nutrition Data users seem to think so!
Read more on the ND Blog..

Nutrition Connection: Microwaving
Microwaving is a convenient and energy-efficient way to heat foods. But how does it affect the nutrient content of foods?
Find out on the ND Blog..

Nutrition News
I just returned from a great conference hosted by Dr. Andrew Weil where I had the opportunity to talk with many provocative researchers and thought leaders about the latest advances in nutrition science.
Read more on the ND Blog..

Healthy Food Facts
Nutrition Facts for Egg, hard-cooked
One large egg has 71% of the daily allowance for cholesterol but only 8% of the allowance for saturated fat.
For a complete nutritional analysis of hard-cooked eggs and 10,000 other foods,
click here..

Earth day: Diet for a Healthy Planet
Sent: 4/21/2008
Subject: Diet for a healthy planet
Making Your Diet Healthier for the Planet
Dear Nutrition Data Friends,

Tomorrow is Earth Day, and concern for the health of the environment has never been greater. If you're looking for a way to make a positive difference, look no further than your dinner plate. Making environmentally healthy food choices can have an even bigger impact on your carbon footprint than trading that SUV for a hybrid.

One of the biggest ways to lower the energy cost of your diet is to reduce the amount of animal products you consume. It takes about ten times as much energy to produce a calorie of animal protein as it does to produce a calorie of vegetable protein. This has led some eco-conscious eaters to adopt a completely vegetarian diet. But even one or two meatless days a week can also have a substantial effect--on both your health and the health of the planet. For more ways to "green" your diet, see the ND Blog.

See also the recent blog discussions on a hot, new healthy sweetener; the important differences between soluble and insoluble fiber; and the latest research on folic acid, osteoporosis, and colon cancer.

Good health and good eating,

Monica Reinagel, L.D.N, C.N.S

Quick Tips From the Nutritionist

ND Champions
After an unexpected angioplasty last year, musician Bob Walpole took control of his health using the diet tracking and analysis tools on Nutrition Data.
Read more on The ND Blog.

Nutrition Connection: Low Blood Sugar
Do you feel weak, shaky, or queasy between meals? You might be suffering from low blood sugar. For tips on how to avoid blood-sugar dips:
Read more on the ND Blog.

Spring Shape-Up
It's not too late to get started on our Spring Shape-Up--a four-week program for a fitter, healthier you, designed by fitness trainer Steve Cabral.
Learn more on the Dieting & Weight Loss Blog.

Healthy Food Facts
Nutrient Balance Chart of Edamame (steamed green soybeans)
Edamame (steamed green soybeans) are an excellent source of high-quality vegetarian protein.
For a complete nutritional analysis of edamame and 10,000 other foods, click here.

Functional foods ("Can your diet do more for you?")
Sent: 4/07/2008
Subject: Four weeks to a fitter, healthier you
Join Fitness Expert Steve Cabral in Our Spring Shape-Up
Dear Nutrition Data Friends,

Your New Year's resolutions may have fizzled, but don't despair: Now is the perfect time to renew your commitment to a healthy lifestyle. Longer days and warmer weather bring more fresh, nutritious fruits and veggies to your market and also make it easier to be more active.

As I stated in this recent blog post, a healthy diet and regular exercise work hand in hand to prevent disease and enhance your quality of life. If you aren't sure where to start, try the four-week program our resident fitness expert Steve Cabral has designed to ease you into an exercise routine that will help you take off the winter weight and strengthen and tone your entire body. Why not start today?

While you're on NutritionData.com, be sure to check out our newly redesigned Search Results pages, which make it even easier to zero in on the specific foods you're looking for in our vast database. See my blog post for a quick tour of the new features.

Good health and good eating,

Monica Reinagel, L.D.N, C.N.S

Quick Tips From the Nutritionist

Fabulous Fiber
It doesn't contain any calories, vitamins, or minerals, but fiber is absolutely essential to good health, disease prevention, and weight management. However, taking fiber supplements doesn't appear to be as effective as eating fiber-rich foods, such as raspberries.
Read more on The ND Blog.

Soy: How Much Is Too Much?
As part of a recent post discussing contradictory evidence on the health benefits of soy products, I polled ND users on their soy intake. Forty percent say they eat soy every day, while almost 20 percent try to avoid it. The consensus of comments seems to be that soy is best consumed in moderation.
Cast your vote on ND.

Customized Recipe Collections
Design and print your own hardcover cookbook, customized to your dietary preferences and goals. Choose from any of the more than 25,000 chef-tested recipes on Epicurious.com--including hundreds of gluten-free, dairy-free, low-carb, low-sugar, and low-fat dishes--or add your own personal recipes.
Read more on The ND Blog.

Healthy Food Facts
Nutrient Balance Chart of Raspberries
Raspberries are an excellent source of fiber, containing a third of a day's supply in one cup.
For a complete nutritional analysis of raspberries and 10,000 other foods, click here.

Are you an ND Champion? Tell us your Story
Sent: 3/24/2008
Subject: Who can you trust for nutrition info?

Who Do You Trust for Nutrition Info?
Dear Nutrition Data Friends,

If you haven't visited the Nutrition Data blog, lately, you'll find there are some great discussions underway, such as whether cutting sodium enhances fat loss, how cooking alters essential fatty acids, who you can trust for nutrition information, and lots of other interesting topics.

It's not too late to add your own perspective. Simply click on any link and join the conversation!

Hopefully by now you've had a chance to check out the fantastic new design of our food and recipe detail pages! (See my blog post for a quick tour of the new pages.)

One of my favorite features on the new food detail page is the "Cook with this" box. A single click takes you to a list of recipes (from our sister site Epicurious.com) featuring whatever ingredient you've selected from our database. Look for the "Cook with this" box on the right-hand side of every food detail page. (Click here to see an example.)

The response to our redesign efforts has been overwhelmingly positive—thank you for all the kind words and helpful suggestions. Stay tuned for more redesigned pages and features in the near future.

Good health and good eating,

Monica Reinagel, L.D.N, C.N.S

Quick Tips From the Nutritionist

ND Tips and Tools
To make it easier to identify foods that fit your dietary goals, Nutrition Data awards foods 0 to 5 stars in each of three categories: weight loss, weight gain, and optimum health.
Learn more about this tool.

Nutrition Connection: Weight Loss
Fallen off your weight-loss program? Don't give up! Find out how to renew your commitment and succeed.
Read more on the ND Weight Loss Blog.

ND Spring Shape Up
Get ready to get in shape with Steve Cabral, our resident fitness expert. Beginning this Thursday, Steve will be offering a seven-part Spring Shape Up designed specifically for beginners.
Post your fitness questions on Steve's Fitness Blog.

Healthy Food Facts

Nutrient Balance Chart of Asparagus
Asparagus is a terrific source of 19 different vitamins and minerals.
For a complete nutritional analysis of asparagus and 10,000 other foods, click here.

Fresh and Nutritious: Spring veggies are here.


Sent: 3/10/2008
Subject: Does red meat get a bum rap?

Red Meat Is Not All the Same
Dear Nutrition Data Friends,

Researchers in Seattle have just published the outcome of a study that looks at the connection between diet and prostate health. As I noted on the Nutrition Data blog, the results are in line with the general consensus on what makes for a healthy diet: Eating more fruits and vegetables and less total fat appears to lower the risk of prostate problems.

But one thing about this study causes me to raise an eyebrow: While eating more protein seemed to reduce the risk of prostate problems, the authors report that those who frequently ate "red meat" had more problems than those who ate it less often.

Personally, I think red meat gets a bum rap from studies like this. Drive-through hamburgers are a whole lot different than grass-fed bison steaks, nutritionally, yet both are lumped together as "red meat." How the meat is prepared also matters: Cooking meat at high temperatures, particularly over direct flames, can create harmful compounds that are not otherwise present. I just don't think it makes sense to lump all red meat into the same category. What do you think? Join the discussion on the Nutrition Data Blog.

Good health and good eating,

Monica Reinagel, L.D.N, C.N.S

Quick Tips From the Nutritionist

Nutrition Safety
Grilling meats over open flames can create carcinogenic compounds. Learn how to make your cookouts safer with our guide to grilling meats.
Read more on ND.

Nutrient Connection: ADHD
New research suggests that differences in the way their bodies process fats may cause some behavioral symptoms in kids and teens with ADHD. Diet and nutrition may be part of the solution.
Learn more on the ND Blog.

Join Me in Virginia
I'll be presenting a four-day retreat and workshop on antiaging nutrition in April.
Find out more on the ND Blog.

Healthy Food Facts

Caloric Ratio of Bison
Bison, or buffalo, is a great source of lean protein, with only 15% of the calories coming from fat.
For a complete nutritional analysis of bison meat and 10,000 other foods, click here.

Vitamin D levels can drop in winter, these foods can help.


Sent: 2/25/2008
Subject: Find out what your body needs

Dear Nutrition Data Friends,

One-size-fits-all nutrition guidelines, such as the government's recommended Daily Values (DVs) for nutrients, have their place. But they're based on the needs of the "average" person, consuming 2,000 calories per day. How "average" are you?

Your actual calorie requirements could be closer to 2,500 or 1,500. And your requirement for many nutrients, such as calcium and iron, varies substantially depending on your age and gender. For example, the all-purpose DV for vitamin K is 80 mcg/day, but a 30-year-old male needs 120 mcg/day, while a 60-year-old female needs 90 mcg/day and a six-year-old child needs only 55 mcg/day.

That's why I love the Daily Needs Calculator on NutritionData.com. Enter your height, weight, age, gender, and daily activity levels, and the calculator will estimate how many calories you need to consume to maintain your current weight—as well as recommended nutrient minimums specific to your age and gender.

You can replace the one-size-fits-all DVs with your individual daily values (IDVs) on Nutrition Data. Find out how on the Nutrition Data Blog.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From the Nutritionist

Sodium: How low can you go?
We hear a lot about reducing sodium to lower the risk of high blood pressure. But one Nutrition Data reader wondered whether it is possible to go too low. How much sodium do you need to be healthy?
Find out on the ND Blog.

Nutrient of the Week: Omega-3 fats
Perhaps you're eating more fish or taking fish oil capsules in an effort to get more omega-3 fats into your diet. Omega-3s are also being added to everything from peanut butter to eggs to mayonnaise. Is it possible to overdo it?
Find out on the ND Blog.

Nutrition Connection: Fasting
Some recent studies have suggested that modified fasting techniques, such as skipping one meal a day or fasting every other day for several weeks, can help overweight people who are otherwise healthy to lose weight. But some Nutrition Data users question the safety of this approach.
Join the discussion on the ND Blog.

Healthy Food Facts

Nutrition Facts Label for Microwave Popcorn
Popcorn is a filling, low-calorie snack, with four grams of fiber and four grams of protein per one-ounce serving.
For a complete nutritional analysis of popcorn and 10,000 other foods, click here.

February is Heart Health Month, find heart-healthy foods.


Sent: 2/11/2008
Subject: Chocolate: Good for Your Heart, but What About Your Bones?

Dear Nutrition Data Friends,

It seems as if all the news about chocolate has been good in recent years. A square of dark chocolate per day can help mend a broken heart, in the most literal sense, by preventing heart disease and high blood pressure.

It's a prescription many of us gladly embraced. But now a new study suggests that regular chocolate consumption may have an unanticipated downside: accelerated bone loss. The findings are preliminary, but researchers suspect that oxalates in chocolate may interfere with calcium absorption. To find out how to enjoy your chocolate without putting your bones at risk, see the Nutrition Data Blog.

You might also be surprised to learn that you can't judge a chocolate's flavonoid content based solely on its cocoa percentage. If you're a milk chocolate fan, like me, you'll be glad to know that special processing methods can preserve maximum flavonoid content (and health benefits) even in lighter chocolates. Read more on the Nutrition Data Blog.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From the Nutritionist

Nutrient of the Week: Saturated Fat
Saturated fats are found in animal products, such as butter and lard, but also in certain vegetable oils, including palm kernel oil and coconut oil. Are they all the same nutritionally? You might be surprised.
Read more on the Nutrition Data Blog.

Nutrition Connection: Caffeine and Diabetes
Eating more fruits and vegetables and limiting your intake of meat, salt, sugar, and alcohol are among the latest dietary recommendations of an international panel of cancer researchers.
Read more on the Nutrition Data Blog.

Heart-Healthy Menus for Valentine's Day
Whether you're cooking a romantic dinner for two or supper for the family, try these quick and easy recipes for a special, healthy meal.
Read more on the Nutrition Data Blog.

Healthy Food Facts

Nutrition Facts Label for Lard
Lard has less saturated fat (and more monounsaturated fat) than butter.
For a complete nutritional analysis of lard and 10,000 other foods, click here.

February is Heart Health Month, find heart-healthy foods.


Sent: 1/28/2008
Subject: The biggest challenge to your healthy lifestyle
Dear ND Friends,

What's your biggest challenge to eating healthily? For most people, it's not that a healthy diet takes too much time, effort, or cash (although these are factors for some). According to our recent poll, lack of willpower is the number-one hurdle to keeping your healthy resolutions. (You can still vote in this poll and add your comments on the ND Blog.)

"Willpower," as Elaine Murphy recently wrote on the Nutrition Data Dieting & Weight Loss blog, "is a learned behavior, not something you simply have or don't have." In other words, you can develop stronger willpower just the way you can develop stronger muscles.

Once you've made up your mind to make a change, Elaine recommends writing a list of the most compelling reasons behind your decision—and reviewing them daily to keep your willpower strong. Sharing your motivations with others, as many of you have done on the ND Blog, can also be a powerful way to strengthen your resolve.

Even if you've slipped a little on your good intentions, it's not too late to renew your commitment to a healthier lifestyle in 2008. We're here to help with information, tools, expert advice, and—most importantly—a supportive community of people with similar goals.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Nutrition Research: Effects of Fast Food
We all know that fast food isn't the healthiest choice, but how much damage can an occasional trip through the drive-through do? Well, it turns out that fast food is much more harmful to some than to others.
Find out more on the ND Blog.

Nutrition Connection: Cancer
Eating more fruits and vegetables and limiting your intake of meat, salt, sugar, and alcohol are among the latest dietary recommendations of an international panel of cancer researchers.
Read more on the ND Blog.

Nutrient of the Week: Cholesterol
Watching your cholesterol? A growing body of research suggests that avoiding foods that are high in saturated and trans fats is more important than avoiding foods high in cholesterol.
Read more on the ND Dieting & Weight Loss Blog.

Healthy Food Facts

Caloric Ratio Pyramid for Shrimp
Shrimp is a naturally low-fat food, with only 10% of its calories coming from fat. It contains no carbohydrates.
For a complete nutritional analysis of shrimp and 10,000 other foods, click here.
Sent: 1/14/2008
Subject: A new look for Nutrition Data.com
Dear ND Friends,

One of our new year's resolutions at Nutrition Data was to upgrade the look and feel of the site to make it more user-friendly and easier on the eye. We've spent the last several months working with our design team, user interface specialists, and the ultimate usability experts—Nutrition Data users—to find ways to make Nutrition Data's tools and reports easier to find, use, and understand.

Next week, we'll be unveiling the first phase of our "makeover" with a brand-new homepage. Over the next several weeks, we'll also be rolling out a new look for our food and recipe detail pages and some terrific new search and pantry features. I hope you'll agree that the new designs are not only attractive but make it easier to access and use all the great tools and information Nutrition Data has to offer.

Let us know how you like our new look by e-mailing us at feedback@nutritiondata.com, and stay tuned for more exciting changes in the coming weeks.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Nutrient of the week: Fructose
Recent research suggests that fructose, found in fruit and sweetened beverages, can have harmful effects on the liver and cardiovascular system. Should you be limiting your fruit intake? Find out on the ND Blog.

Nutrition Safety
Drinking enough fluids is important to your health, and carrying a water bottle with you can help you stay hydrated. But concerns have been raised over the safety of a popular type of hard plastic water bottle. Read more on the ND Blog.

Customized recipe collections
Design and print your own hardcover cookbook, customized to your dietary preferences and goals. Choose from any of the more than 25,000 chef-tested recipes on Epicurious.com—including hundreds of gluten-free, diary-free, low-carb, low-sugar, and low-fat dishes—or add your own personal recipes. Read more on the ND Blog.

Healthy Food Facts

Nutrition Facts for Pineapple
Pineapples are an excellent source of vitamin C and are also relatively low in fructose.
For a complete nutritional analysis of pineapple and 10,000 other foods, click here.
Sent: 1/2/2008
Subject: Make 2008 your healthiest year ever!
Dear ND Friends,

Happy New Year! As you turn the page on the calendar to a fresh new year, it's a great time to renew your commitment to a healthy diet and lifestyle. There are so many good reasons to eat healthier—to lose weight, to have more energy, to set a good example for your kids, to live longer….What is your primary motivation? Vote in our poll and then see what inspires other ND users to make healthy changes.

Whatever your motivation, Nutrition Data can help you make 2008 your healthiest year ever. The first step is to know what you eat: Analyzing your diet with Nutrition Data's diet-tracking tools is a great way to jump-start your healthy-eating resolutions, and pre-stocked pantries make it quick and easy to get started. Choose from low-fat, low-carb, heart-healthy, and other options. One click, and you're on your way to a healthy diet.

For more inspiration, why not sign up for our free Healthy Dinner Tonight feature? Every day I select a healthy, great-tasting, and quick-to-prepare recipe from the chef-tested collection at Epicurious.com and do a complete nutritional analysis. Sign up to have my daily pick delivered your e-mail in-box (or feed-reader) every day, and you'll never have to worry about what's for dinner again. (For tonight's healthy recipe, see below.)

Wishing you good health and good eating in the New Year!

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Healthy Dinner Tonight!
Thinly sliced eggplant stands in for pasta in these cannelloni, reducing the carbs and adding extra fiber. A brilliantly colored sauce of roasted red peppers, garlic, and shallots ups the nutritional ante and provides an entire day's supply of vitamin C (which makes the iron in this vegetarian dish more easily absorbed by the body). And even with a creamy goat cheese filling, this dish remains low in fat and calories.

Go to the healthy recipe on Epicurious.com.

See the complete nutritional analysis on Nutritiondata.com.

Sign up to receive a new healthy recipe every day.


Sent: 12/17/2007
Subject: Can food take the place of sleep?
Dear ND Friends,

The longest night of the year is coming up this week, and many of us will burn the lights into the wee hours. But could living in a round-the-clock society be taking a toll on your health? An international panel of cancer experts just announced its conclusion that working the night shift (and other disruptions of the natural wake/sleep cycle) is a probable risk factor for cancer.

Read more about this research—and foods that can reduce the danger—on the ND Blog. Hint: The best breakfast for shift-workers may be oatmeal with ginger and bananas.

Elsewhere on the blog, we've been talking about the latest jumble of conflicting research on low-carb diets and whether or not you should limit your salt intake. As usual, there's a little bit more to both stories than tends to make it into the headlines. And, as always, your views are welcome. Come join the discussion!

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

New From ND
Your ND Pantry, where you can store your favorite foods and recipes for easy access, is the gateway to many of Nutrition Data's most powerful tools and features. Our new quick start feature allows you to add a customized selection of healthy foods to your Pantry with a single click. Choose from low-fat, low-carb, heart-healthy, and other prestocked pantries. Read more on ND.

Nutrient of the Week: Sodium
The recommended daily amount of sodium is 2,400 mg per day, or less for those on a sodium-restricted diet. But a diet based on packaged and prepared foods can easily exceed this limit. For a list of prepared foods that are highest in sodium: Get the ND facts.

The Nutrition Connection: Dementia
A healthy diet can help protect you from age-related mental decline. In particular, eating more veggies and grains and less saturated fat appears to preserve the gray matter as you age. Avoiding sugary foods may also help. Read more on ND.

Healthy Food Facts

Nutrition Facts for Bananas
In addition to being a good source of potassium and fiber, bananas are a rich natural source of melatonin, which helps to regulate your body clock.
For a complete nutritional analysis of bananas and 10,000 other foods, click here.
Sent: 12/03/2007
Subject: Take the 100% challenge!
Dear ND Friends,

Not long ago, a Nutrition Data user posed an interesting question: Is it possible to get 100% of the recommended amounts of essential nutrients without taking vitamins or eating foods that have been fortified with additional nutrients, such as milk with added vitamin D or cereal with added iron? As it turns out, it's a little more difficult than you might think!

I took a stab at it myself, putting together a balanced meal plan made up of nutrient-rich, unprocessed foods. And yet, when I analyzed my meal plan using Nutrition Data's total consumption report, I was surprised to see that I came up short in vitamins D, E, and B12! Since then, other users have posted their own attempts with more success! For the purposes of this exercise, we've been using the standardized Daily Values (DV) recommended by the National Academy of Sciences, but you can establish your own nutrient targets. See ND Tips and Tools, below, to learn how.

To view all the sample meal plans (or submit your own), visit the ND Blog and take the 100% challenge. Even if you choose to take supplements or eat fortified foods, it's a fun way to challenge yourself to get the most out of what you eat.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

ND Tips and Tools
At Nutrition Data, we use the government-recommended Daily Values as the default setting in our nutrition analysis reports. But one size doesn't fit all: You can create your own Individualized Daily Values by editing your preference settings. Read more on ND.

Nutrition Connection: Diabetes
Researchers have found a way to uncouple the link between obesity and diabetes—at least in lab rats. It appears that inflammation (which usually accompanies obesity) may be the true culprit in the development of diabetes. Could this discovery lead to new preventive therapies? Read more on ND.

Stay on Track for the Holidays
Why are New Year's resolutions so popular? Because the holiday season so often sabotages our healthy eating patterns and exercise routines. ND blogger Elaine Murphy offers simple but effective strategies that will help you enjoy all the festivities without overindulging. Read more on ND.

Healthy Food Facts

Nutrition Balance Indicator for Monica's Sample Meal Plan
The Nutrition Balance Indicator for my sample meal plan shows that I'm still short on several important nutrients, such as vitamin D.
For a complete nutritional analysis of my sample meal plan and 10,000 other foods, click here.
Sent: 11/19/2007
Subject: Thanksgiving without the misgivings
Dear ND Friends,

This Thursday, millions of Americans will sit down with family and friends and consume two days' worth of calories in a single meal. That's right: The average Thanksgiving dinner contains from 3,000 to 4,000 calories! Of course, a single day of overindulging isn't going to ruin your health—but it might set you back on your diet. Here are some tips on how to enjoy Thanksgiving without the misgivings.

Eat breakfast. You might be tempted to skip breakfast and/or lunch on Thanksgiving day to "save" calories for the big meal, but if you're ravenous when you sit down to dinner, you're more likely to end up as stuffed as the turkey.

Enjoy it all, but in moderation. Stuffing, mashed potatoes, and gravy can hardly be considered health food—but it wouldn't be Thanksgiving without them. Don't deprive yourself of your favorite dishes, but do keep portions small.

Include healthful dishes on the menu. Round out the menu with plenty of healthful seasonal vegetables, such as puréed squash, steamed green beans, sauerkraut, beets, or Brussels sprouts. Fill your plate with vegetables first, and it will be harder to overdo it on the stuffing and gravy.

Slow down. My mother always bemoaned the fact that it took us about 20 minutes to consume a meal that she had spent 12 hours preparing. Eating more slowly will not only increase your enjoyment of this special meal but will help prevent overeating.

Wishing you a safe and happy Thanksgiving celebration,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Tryptophan
Tryptophan is an amino acid that can induce sleepiness by increasing serotonin levels. However, the nutrient is only effective as a sleep-inducing agent when taken on an empty stomach: If you feel sleepy after a big turkey dinner, it's probably not the tryptophan in the bird but rather the effort of digestion (or the wine!). For a list of foods high in tryptophan:
Get the ND facts.

ND Tips and Tools
Take your food diary to the next level! You can now download your total consumption report to keep a permanent, detailed record of your day-to-day intake. Look for the "download as CSV file" link at the top of your total consumption report. Read more on ND.

Healthy Recipes for Thanksgiving
WNutrition Data blogger Dana Lilienthal, M.S., R.D., has collected some terrific recipes for a healthy Thanksgiving feast. Each recipe also includes a complete nutritional analysis that can be added to your ND Pantry with a single click. For a new healthy recipe every day, visit ND's Diet and Weight Loss Blog.

Healthy Food Facts

Nutrition Facts label for cornbread stuffing
A half cup of cornbread stuffing (about the size of an ice cream scoop) contains 179 calories and 22 grams of carbohydrates, so enjoy it in moderation.
For a complete nutritional analysis of cornbread stuffing and 10,000 other foods, click here.
Sent: 11/05/2007
Subject: More upgrades and new features!
Dear ND Friends,

In our continuing effort to provide you with the most complete and accurate information about the foods you eat, we've just updated the nutrient information on NutritionData.com to reflect the latest release from the USDA (SR20). The current set of food composition data includes dozens of new foods, including prepared foods (such as soups and sauces), fast-food menu items, and traditional and ethnic foods.

Of particular interest to Nutrition Data users may be new listings for different kinds of soy milk, tofu, omega-3-enhanced peanut butter, and trans-fat-free margarines. I'm particularly excited to see several new alternative grains in the database, such as quinoa, teff, kamut, and spelt. In addition, the USDA has updated the nutrient values for many existing foods with new and/or more accurate information. Choline content has also been added for several thousand foods. (See ND's Nutrient of the Week, below.)

To learn more about the recent data updates, and how they affect you, please also see the ND FAQ. For details on another exciting new ND feature, see ND Tips and Tools, below.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Choline
Choline is needed for proper nerve function and cellular signaling and also helps to recycle homocysteine in the body, thereby reducing the risk of cardiovascular disease. As a building block for important neurotransmitters, choline may also protect against age-related cognitive decline. For a list of foods high in choline:
Get the ND facts.

ND Tips and Tools
NutritionData has teamed up with our sister site Epicurious.com to produce a new daily recipe feature. Every day, we select a healthy, gourmet recipe and do a complete nutritional analysis of it. You can save the recipe (and all its ingredients) to your pantry with a single click. Read more on ND.

ND User Poll
Would you be willing to cut your food intake by a third or more in exchange for 20, 30, or even 50 extra years? Almost half of ND users say they'd consider it. To register your vote and join this provocative discussion: Go to the ND Blog.

Healthy Food Facts

Nutrition Facts label for teff
Teff is an ancient grain native to northeastern Africa. Higher in calcium and iron than wheat, teff is also acceptable for gluten-free diets.
For a complete nutritional analysis of teff and 10,000 other foods, click here.
Sent: 10/22/2007
Subject: Can antioxidants really protect you?
Dear ND Friends,

Antioxidants are supposed to keep you healthy, right? They help prevent disease and slow aging by stabilizing damaging free radicals—or so the theory goes. But lately, several studies have found that increasing your intake of antioxidants doesn't, in fact, reduce your risk of various diseases. What gives?

I suspect that we've simply been too narrow in our focus. Antioxidants by themselves may not be the panacea we hoped, but antioxidants do play an important role in reducing inflammation. As I wrote this week on the ND Blog, I think research will ultimately reveal that a diet that is rich in antioxidants as well as anti-inflammatory is the key to living longer, healthier lives. What do you think? Join the conversation on this and other topics on the ND Blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Zinc
Zinc is critical for neurological and immune function. It also affects your sense of taste and smell. To learn about a surprising sign of zinc deficiency: Get the ND facts.

The Nutrition Connection: Inflammation
An anti-inflammatory diet may lower your risk of heart disease, cancer, diabetes, osteoporosis, and depression. It can also help reduce symptoms of arthritis and other inflammatory conditions. ND's IF Ratings guide you to the most and least inflammatory foods. Learn more on ND.

ND Tips and Tools
The new Nutrition Data Diet and Weight Loss Center offers tools, guidance, and motivation to help you reach your weight-loss goals. Check in daily for new low-calorie recipes, fitness tips, and dieting strategies. Read more on ND.

Healthy Food Facts

Inflammation Factor Rating for Yellowfin Tuna
With an IF Rating of 116 per serving, yellowfin tuna is moderately anti-inflammatory.
For a complete nutritional analysis of yellow fin tuna and 10,000 other foods, click here.
Sent: 10/08/2007
Subject: Gaining or losing…the healthy ways
Dear ND Friends,

There's more exciting news from Nutrition Data this week! We are launching a brand-new section of the Web site dedicated entirely to healthful weight loss. At the Nutrition Data Dieting and Weight Loss Center, you'll find reliable and responsible information, tools, and daily advice from weight loss, nutrition, cooking, and fitness experts that will empower and inspire you to reach your personal health goals. Come see what it's all about, and you'll be one step closer to your target weight!

If you have ever struggled to lose weight, it may be difficult to believe that anyone would find it challenging to gain weight. "How hard can it be, when I can gain weight just smelling a chocolate chip cookie?" you might be thinking. But for those who struggle to gain weight, it's not just a matter of gorging on doughnuts and milkshakes. Healthful weight gain takes just as much effort as healthful weight loss. Read more about Nutrition Data's tools for healthy weight gain on the ND Blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

ND's Recipe for Better Health
Make every day a little healthier with a nutritious recipe hand-selected by registered dietitian and new ND blogger Dana Lilienthal. Each delicious recipe comes with a complete nutritional analysis that can be added directly to your own ND pantry. Find out more.

The Nutrition Connection: Meal Replacement Bars
Energy or weight-loss bars can be a convenient substitute for a nutritious meal or snack. But all food bars are not the same. Nutrition counselor and new ND blogger Elaine Murphy explains what to look for in a meal replacement bar: Learn more on ND.

Nutrient of the Week: Phosphorus
About 1% of your body weight is phosphorus! Most of that is in your bones, and the rest helps store and transfer energy, ensure cell membrane integrity, and maintain the pH balance of your tissues. Good sources include meat, dairy products, nuts, and grains. People with kidney disease sometimes have to limit phosphorus intake. For a list of foods high or low in phosphorus, use ND's Nutrient Search Tool.

Healthy Food Facts

Nutritional Target Map for a Krispy Kreme Doughnut
Nutrition Data's Nutritional Target Map shows that a Krispy Kreme doughnut (with 240 calories) is not very filling, with a Fullness Factor of only 1.3, nor is it particularly nutritious, with an ND Rating of 0.6.
For a complete nutritional analysis of a Krispy Kreme doughnut or 10,000 other foods, click here.
Sent: 09/24/2007
Subject: Nutrition Data News
Dear ND Friends,

I'm happy to announce that a recent performance upgrade has all but eliminated server time-outs that some users were experiencing when using our recipe analysis function. We're sorry for any frustration the problem may have caused and appreciate your patience while we worked on the solution. (We're also working on some terrific new features that I will be writing more about in the near future!)

If you've never used the recipe analysis tool, I invite you to give it a try. It's a great way to get a detailed nutritional picture of what you're eating every day or to modify your favorite recipes to make them healthier. See my recent post on the Nutrition Data blog for more details on how to get started analyzing your recipes or meal plans.

While you're visiting the blog, be sure to vote in our recent poll on whether you think simpler labeling conventions at the grocery store, such a 0 to 3 star "healthy rating," would simplify the process of choosing healthier foods. So far, almost half of Nutrition Data users think a healthy rating would be helpful, while more than a third would rather read the ingredient list and draw their own conclusions. Share your ideas on this and other nutrition-related topics on the Nutrition Data blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

ND News
Want to help us improve Nutrition Data? We'll be testing some changes to ND in the coming months and are looking for Nutrition Data users who live in the New York metro area to give us feedback. If you'd like to be involved, drop us a line at feedback@nutritiondata.com

The Nutrition Connection: High Blood Pressure
A diet that is low in sodium and high in potassium, magnesium, and calcium can help you maintain a healthy blood pressure. In addition, certain foods like celery and garlic may actually lower elevated blood pressure. Learn more on ND.

Nutrient of the Week: Iodine
Iodine is essential for the production of thyroid hormones, which regulate metabolism, body weight, growth, and reproductive function. Iodized salt is the primary source of iodine in the American diet. Could cutting back on salt lead to iodine deficiency? Read more on ND.

Healthy Food Facts

Nutritional Target Map for Celery
Nutrition Data's Nutritional Target Map shows that celery is both nutrient-dense, with an ND Rating of 4.5, as well as filling, with a Fullness Factor of 4.5.
To learn more about Nutrition Data's Nutritional Target Map, click here.
Sent: 09/10/2007
Subject: A Healthful Harvest
Dear ND Friends,

Summer may be drawing to a close but the fruits of the harvest continue to be bountiful. Most areas of the country will be glutted with tomatoes, cucumbers, and summer squash for a few more weeks. Apples, pears, broccoli, and winter squash (including pumpkins!) start to peak toward the end of the month. (See my post on the Nutrition Data Blog for local harvest guides.)

With all this produce at its flavorful and nutritional peak, it's a great time to focus on getting more fruits and vegetables into your diet (and into your kids' lunch boxes). For healthy recipes that make the most of the harvest, visit the Nutrition Data Blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Vitamin B12
Vitamin B12 works with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke, and other conditions, such as osteoporosis and Alzheimer's disease. For a list of foods high in vitamin B12: Get the ND Facts.

The Nutrition Connection: Soft Drinks and Diabetes
New evidence suggests that soft drinks sweetened with high-fructose corn syrup (HFCS) may play a role in the development of diabetes, particularly in children. But is HFCS really the chief culprit? Learn more on ND.

ND Tips and Tools
From acacia to xanthan gum, Nutrition Data's food additives guide explains exactly what those strange-sounding ingredients on the label are and what they do. Find out more.

Healthy Food Facts

Caloric Ratio of Corn on the Cob
Nutrition Data's Caloric Ratio Pyramid shows that corn on the cob contains mostly carbohydrates but also provides small amounts of fat and protein.
For a complete nutritional analysis of corn and nearly 10,000 other foods and ingredients, click here.
Sent: 08/27/2007
Subject: Diet soft drinks and your heart
Dear ND Friends,

Soft drinks are one of the primary sources of sugar in the American diet, and many experts blame our rising obesity rates on our national addiction to soda pop. (On average, Americans drink one supersized soft drink every day.) But lately, sugar-free soft drinks are coming under increasing scrutiny as a threat to health. Both regular and diet sodas contain phosphates, which leach calcium out of bones and increase your risk of osteoporosis. Ironically, diet sodas may also increase your appetite and cause you to eat extra calories.

But most recently, researchers have demonstrated that drinking more than one soda a day (diet or regular) increases your risk of metabolic syndrome by 40%. Metabolic syndrome is a major risk factor for heart disease and diabetes. You can read more about this study on the ND Blog.

It may be time to get serious about kicking that soft drink habit. Iced herbal teas or spring water will wet your whistle just as well. But if it's the bubbles you're hooked on, try making your own sparkler using plain seltzer and a splash of an antioxidant-packed fruit juice, such as pomegranate or grape. Your heart, bones, and waist will thank you for it!

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Fructose
You might have heard that fructose (the kind of sugar found in fruit) is better for you than regular table sugar (sucrose). But new research suggests that fructose-sweetened beverages may raise triglyceride and LDL cholesterol levels.Read more on ND.

The Nutrition Connection: Probiotics
Probiotic supplements and foods containing "live cultures" are touted as a way to promote immune function and digestive health. Find out what beneficial bacteria can do for you and whether probiotic products are worth the money. Learn more on ND.

ND Tips and Tools
Nutrition Data's Daily Needs Calculator can help you work out how many calories you should be eating to lose, gain, or maintain your weight. You can also find out how many calories you will burn with various kinds of exercise.Learn more.

Healthy Food Facts

Nutrition Facts for Watermelon
Watermelon is a great source of vitamins A and C and has only 46 calories per cup.
For a complete nutritional analysis of watermelon and nearly 10,000 other foods and ingredients, click here.
Sent: 08/13/2007
Subject: How to start eating healthier
Dear ND Friends,

Every 20 seconds or so, an American is diagnosed with diabetes and someone else suffers a heart attack or stroke. For many people, a medical crisis (either their own or that of someone close to them) is a turning point that motivates them to eat healthier. But how do you start? This week I got a note from a recently diagnosed diabetic who was sure ND could help her gain control over her health—she just wasn't sure where to begin. I suggested that she begin by setting up a personalized pantry and getting familiar with the concept of glycemic load. (You can read my complete answer on the Nutrition Data Blog.)

Of course, Nutrition Data offers a wealth of tools that can help you understand the ways foods affect your health and how to make positive changes in your diet. But at first, all that information can be a little overwhelming—especially for someone who hasn't thought that much about nutrition before. Fortunately, other Nutrition Data users are always eager to help, as the comments posted in response to this blog topic demonstrate.

If you have questions about your health and nutrition, feel free to post them on the blog—you can also share your tips and experience with other ND users.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Chromium
You need only small amounts (25 to 30 micrograms a day) of chromium to be healthy. Nonetheless, it is a very important nutrient. Chromium helps your body process sugar (glucose) correctly. What are good sources? Find out on ND.

The Nutrition Connection: Juicing
Juicing your own fruits and vegetables can be an enjoyable way to get more produce into your diet. But how many valuable nutrients get left behind in the pulp? Read more on ND.

ND Tips and Tools
People who want to track the glycemic load of their diets are often frustrated by the fact that glycemic index values are only available for a fairly limited number of foods. Nutrition Data has developed a formula that provides an estimated glycemic load (eGL) for every food in the ND database. Learn more.

Healthy Food Facts

Nutritional Target Map for Dried Apricots
The Nutritional Target Map shows that dried apricots, with an ND rating of 3.7, are nutritious. But with a Fullness Factor of only 1.6, they may not be the best choice if you're trying to cut calories.
For fruits that are better for weight loss, click here.
Sent: 07/30/2007
Subject: Winning the battle against obesity
Dear ND Friends,

It's been a big week for nutrition research. An article in this week's New England Journal of Medicine urges the government to quadruple the recommended daily intake for vitamin D. The author claims that a billion people are currently suffering from vitamin D deficiency, causing skeletal problems in children and osteoporosis in adults. Read more on the ND Blog.

Meanwhile, researchers at Johns Hopkins released their dire prediction that 75% of Americans will be overweight or obese by the year 2015. But early results of our poll suggest that NutritionData users are winning the battle of the bulge. Learn how the Better Choices tool is helping ND users take (and keep) the pounds off.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Vitamin D
This frequently overlooked vitamin is critical for absorption of calcium and phosphorus, minerals that help prevent osteoporosis. Fortified foods (and sunshine) are the primary sources of this vitamin for most people. The primary natural source is fish. For a list of fish high in vitamin D: Get the ND facts.

The Nutrition Connection: Exercise
A new sport drink features carbohydrates plus whey protein to help muscles recover faster. Could a designer drink pump up your workout? Find out.

ND Tips and Tools
You're the decider. NutritionData's preference settings let you customize your daily nutrient targets to match your body size, health goals, and the latest research. Learn more.

Healthy Food Facts

Nutrient Balance Indicator for Canned Sockeye
The Nutrient Balance Indicator shows that sockeye is an excellent source of protein, calcium, and vitamin D, but not nutritionally complete. For a higher Completeness Score, eat sockeye with spinach, which is high in fiber, folate, vitamin C, and vitamin K.
To learn more about NutritionData's Nutrient Balance Indicator and Completeness Score, click here.
Sent: 07/16/2007
Subject: Calcium pills not the best protection against bone loss
Dear ND Friends,

Are you taking a calcium supplement as a hedge against bone loss and osteoporosis? It's not a bad idea, but a new study suggests that eating calcium-rich foods, such as kale, yogurt, and Chinese cabbage, may be a better way to protect your bones. Researchers from the Washington University in St. Louis found that women who got most of their calcium from foods had denser, healthier bones than those who took calcium supplements, even though their total calcium intake was slightly less.

As we've discussed before on the ND Blog, vitamin supplements have their place as part of a healthy lifestyle, and our recent poll shows that four out of five ND users take at least one supplement a day. But as this study demonstrates, the more nutrients you can get from actual foods, the better! You can use ND's tools to track your daily nutrient intake and to find foods rich in calcium or other nutrients you may be missing.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Nutrient of the Week: Calcium
Calcium builds strong bones but also has many other essential roles, including regulating blood clotting and muscle contraction. For a list of foods high in calcium: Get the ND facts.

The Nutrition Connection: Joint Pain
Nightshade plants (tomatoes, peppers, eggplant, and potatoes) can worsen joint pain in certain individuals—but they don't affect everyone the same way. Are nightshades contributing to your joint pain? Find out.

ND Tips and Tools
ND's recipe analysis tool lets you see how your favorite home recipes add up nutritionally. A few easy pointers will help you get the most accurate analysis. Learn more.

Healthy Food Facts

Nutrition Facts for Low-fat Yogurt
Just one serving of low-fat yogurt provides 30% of your daily calcium requirement.
For a complete nutritional analysis of low-fat yogurt and nearly 10,000 other foods and ingredients, click here.
Sent: 07/02/2007
Subject: Healthy Tips and Recipes for the Fourth
Dear ND Friends,

Planning a cookout for your Fourth of July celebration? There's nothing like the smoke-infused flavor of chicken or steaks grilled over coals. However, grilling meat can also produce carcinogenic compounds, formed when protein and fat are exposed to open flames or high temperatures. Fortunately, you can dramatically reduce the danger with proper grilling techniques.

Marinating meats before grilling can reduce the formation of carcinogenic chemicals by more than 90%. As a bonus, marinades also tenderize and add flavor to meats. You can improvise your own secret sauce using virtually any combination of vinegar or citrus juice, soy sauce, Worcestershire, honey, mustard, herbs, and spices. Or, browse hundreds of interesting marinade recipes on our sister site, Epicurious.com. For more ways to minimize the formation of harmful chemicals at your next cookout, see our section on Grilling Meats.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Healthy Holiday Recipe
Looking for something a little different to serve at your Fourth of July picnic? This easy Wild Rice Salad is high in protein and vitamin C, and makes a nice break from the same old potato and macaroni salads. Get the delicious details.

Heart Health Tip
Folate (or folic acid) helps your body metabolize homocysteine—which can increase your risk of heart disease—into harmless methionine. Leafy greens and lentils are both good sources. Learn more.

Weight-Loss Research:
A new study finds that a low-glycemic diet is more effective for some types of dieters than others. Find out more.

Healthy Food Facts

Nutritional Target Map for Wild Rice
The Nutritional Target Map illustrates that wild rice is both nutritious (with an ND Rating of 3.2) and satisfying (with a Fullness Factor of 2.5).
For a complete nutritional analysis of wild rice and nearly 10,000 other foods and ingredients, click here.
Sent: 06/18/2007
Subject: Healthier fast foods?
Dear ND Friends,

I've been on a couple of long road trips this month and have wrestled with that eternal question: "What can I find to eat at this gas station/rest stop/strip mall that is reasonably healthy?" While it can be very challenging to find healthful food on the run, I'm here to report that—in a pinch—it can be done. Healthier options such as salads, grilled sandwiches, yogurt, and fresh fruit are starting to show up at most of the fast food restaurants—and the quality is pretty consistent.

The Black Bean Soup from Subway is a good choice, for example. As you can see in the Nutrition Facts at right, it's got plenty of fiber and protein and is low in sugar, fat, and calories. Or, try the Bean Burrito from Taco Bell. If you order it "al fresco," they will omit the cheese and sauce and pile on fresh salsa instead, which reduces the fat even further and boosts the antioxidant content. (Plus, they don't have French fries at Taco Bell, which I sometimes don't have the will-power to resist!)

Many fast-food restaurants now have brochures readily available on the counter that detail the nutritional information of the various menu items. These materials make it much easier to zero in on the lower-fat and -calorie options. To help you stay healthy this travel and vacation season, you'll also find nutritional information from several dozen fast food and convenience restaurants on Nutritiondata.com.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Nutrition Trends
A new nondairy beverage on the market is made from organic hemp seeds. Its high omega-3 fatty acid content sets hemp milk apart from other nondairy milk alternatives—but how does it taste? Find out more.

Nutrient of the Week: Thiamin
Thiamin (vitamin B1) is a water-soluble vitamin that helps the body break down carbohydrates, fat and protein and convert them into cellular energy. Vitamin B1 is also essential for the proper functioning of nerve cells. For a list of foods that are high in thiamin:
Get the ND facts.

Weight Loss Tip
Researchers found that snacking while watching entertaining television shows can increase your calorie intake by almost 50%. Which late night host is worst for your diet? Find out on ND.

Healthy Food Facts

Nutrition Facts: Subway's Black Bean Soup
NutritionData.com provides a downloadable Nutrition Facts label as part of every food and recipe analysis.
For a complete nutritional analysis of Subway's Black Bean Soup and nearly 10,000 other foods and ingredients,click here.
Sent: 06/04/2007
Subject: Healthier diets are in season
Dear ND Friends,

Summer's here, and that means that fresh, locally grown produce is available in virtually every part of the country. Make the most of it! The seasonal vegetables at your local farmer's market are healthier for you and the environment—and they taste better, too. You'll find more information and local food resources on the ND Blog.

We've also been talking about vegetarian diets for pregnant women and children in the wake of a recent court case involving the tragic death of an infant. This child clearly died of neglect and not of veganism, but the story has triggered a heated debate over the merits and dangers of vegan diets for growing children. As always, your comments have been thoughtful and thought-provoking. Thanks for making ND a more valuable forum for important food and nutrition issues.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Only on ND
The Nutrient Balance Indicator appears in every ND analysis and as part of ND's Total Consumption report. The colored wheel (shown at right) is a graphic representation of a food or recipe's nutritional balance and completeness, based on 23 essential nutrients. Find out more.

Nutrient of the Week: Potassium
Potassium is an essential mineral that is important for a healthy heart, bones, and nerves. Diets that are high in potassium and low in sodium are associated with lower blood pressure and a reduced risk of strokes. For a list of foods that are high in potassium and low in sodium: Get the ND facts.

Most Popular Foods on ND
Check out the 50 most commonly analyzed foods on ND and give yourself a big pat on the back for your healthy diet choices!
See today's list.

Healthy Food Facts

Nutrient Balance Indicator for Asparagus
The Nutrient Balance Indicator illustrates the balance and completeness of foods, based on 23 essential nutrients.
For a complete nutritional analysis of asparagus and nearly 10,000 other foods and ingredients, click here.
Sent: 05/21/2007
Subject: Best-tasting diet foods
Dear ND Friends,

This month, I teamed up with our sister site Epicurious.com to see how meals from diet delivery services stack up in terms of both nutrition and taste. The good news? The diet foods that we thought tasted the best were also the best for you! Coincidentally, Consumer Reports brought out an evaluation of several popular diet plans the same day. The results raised more than a few eyebrows in the nutrition community (including mine). Get the whole story—and add your viewpoint—on the ND Blog.

Other topics of discussion on the blog this week included your thoughts on whether beef has gotten a bum rap in the media, foods that can help prevent a sunburn, and ways to improve iron absorption. (See the Nutrient of the Week, below.) Keep all the great questions and comments coming. I love to hear what's on your mind (and your plate)!

To your health,

Monica Reinagel

Quick Tips From ND's Nutritionista

Nutrient of the Week: Vitamin C
Vitamin C improves iron absorption and helps protect your skin from sun damage. Your body can't store vitamin C, so be sure to replenish your supply frequently. For a list of foods high in vitamin C: Get the ND facts.

Only on ND
The Fullness Factor helps make weight loss easier by showing you foods that fill you up with fewer calories. Need to gain weight? The Fullness Factor will also help you find nutritious foods that are calorie-dense. Find out more.

Get in the Zone
ND's Food Category Explorer can help you zero in on foods with a specific ratio of fats, proteins, and carbohydrates. For example, the popular Zone diet recommends 40% carbs, 30% fat, and 30% protein. For a list of foods that are close to that ratio: Get the ND facts.

Healthy Food Facts

Caloric Ratio Pyramid for Taco Bell Chicken Fiesta Burrito
The Caloric Ratio Pyramid shows you the percentage of calories that come from fats, carbohydrates, and protein.
For a complete nutritional analysis of Taco Bell's Chicken Fiesta Burrito and nearly 10,000 other foods and ingredients, click here.
Sent: 05/07/2007
Subject: In defense of beef
Dear ND Friends,

I'm glad to see more people tuning in to the message that an anti-inflammatory diet can help you live longer, feel better, and look younger. But it drives me a little bit crazy when I see articles that tout chicken as anti-inflammatory and beef (or red meat) as inflammatory. As I explained in this recent blog post, it ain't necessarily so! Lean beef is also a healthy choice—and can be less inflammatory than chicken.

You can rely on ND for the most accurate information about the foods you eat. Our detailed analysis includes IF Ratings, which indicate whether foods tend to promote or quell inflammation, as well as values for fat, calories, antioxidants, and 100 other nutrients.

Elsewhere on the blog, we've been discussing the best protein sources for vegans, whether algae extracts can help those with diabetes, and ways to make your diet more enviro-friendly. Come join the conversation!

Wishing you the best of health,

Monica Reinagel

Quick Tips From ND's Nutritionista

New on ND
Ever wonder how cooking or storing food affects its nutrient content? A new section on ND explains how various preparation methods affect the amount of vitamins and minerals in your food. Learn more.

Get in Shape for Summer
Not quite beach-ready? The Self Challenge at Self.com is a fun and free online program that will help you trim down and tone up in time for summer. No gym, no dieting, just lots of fun and serious results. Learn more.

Nutrient of the Week: Lycopene
Lycopene is an antioxidant from the vitamin A family that may help prevent heart attacks and also prostate cancer in men. Cooked tomato sauce is a particularly rich source of this nutrient. For a list of others: Get the ND Facts.

Healthy Food Facts

IF Rating for Beef Tenderloin
The IF Rating shows you whether foods are inflammatory or anti-inflammatory, based on their nutrient composition.
For a complete nutritional analysis of beef tenderloin and nearly 10,000 other foods and ingredients, click here.
Sent: 04/23/2007
Subject: Soy: Can you have too much?
Dear ND Friends,

As you can see, today's issue of the ND newsletter marks the debut of our new design. I hope you like our fresh look! Nutri-News and Views will continue to come to you every two weeks, highlighting what's hot in the world of nutrition and on NutritionData.com. (For more frequent updates, please also bookmark or subscribe to my ND blog, "Notes from the Nutritionista.")

Recently on the blog I discussed pros and cons of soy foods. As one of the few vegetarian sources of complete protein, soy is often a mainstay of a meatless diet. You can learn more on ND about protein quality and why it matters to your health. However, eating too much soy can interfere with your absorption of important nutrients and may also impair thyroid function. For this reason, I suggest limiting soy foods to a couple of servings per day and, where possible, choosing less highly processed soy foods, such as steamed soy beans, tempeh, and miso. To read the entire post or join the discussion on this topic, click here.

See you on ND,

Monica Reinagel

Quick Tips From ND's Nutritionista

Secrets of Weight Loss
Butter, mayonnaise, and a lot of the "special sauces" used by restaurants are very concentrated sources of calories. If you want to add flavor to your food, try using lemon juice, soy sauce, salsa, or fresh herbs instead. Read More.

Nutrient of the Week: Vitamin K
Adequate vitamin K intake can help prevent both osteoporosis and heart disease, but those taking prescription blood thinners, such as Coumadin or warfarin, may need to restrict their intake of foods high in vitamin K. Read more.

How Many Calories Did You Burn?
Whether you spent the day playing shuffleboard or skydiving, ND's Calorie Calculator will show you how many calories you burned.Read More.

Healthy Food Facts

Protein Quality of Soybeans
For a complete nutritional analysis of soybeans and nearly 10,000 other foods and ingredients, click here.
Sent: 04/09/2007
Subject: New Research Links Blood Sugar Levels and Cancer Risk
Dear ND Friends,

A recent study revealed a newly discovered link between elevated blood sugar levels and the risk of developing cancer. Further research is needed to confirm this preliminary finding, but I think we'll be hearing much more about this in the near future. In the meantime, though, it gives us one more reason to pay attention to how dietary choices affect blood sugar levels. Maintaining a healthy blood sugar level also lowers your risk of diabetes, heart disease, and obesity.

But some of the commentary that accompanied this news story points out just how much confusion and misunderstanding there is on this topic. For example, the news media quoted a physician who recommended that people who wanted to maintain healthy blood sugar levels switch from white rice to brown rice because whole grains are thought to cause a smaller rise in blood sugar than refined grains.

But as I commented on the ND Blog, the difference in the effects of whole grains and refined grains on blood sugar is much less than most people think! When it comes to high-carbohydrate foods such as breads, pastas, and grains, the size of the portion is far more important than whether the food is whole grain or not.

ND can help you understand how foods affect blood sugar levels. As a start, read our articles about the glycemic index and glycemic load. We also have tools that will help you manage this aspect of your diet. For every food, recipe, and total consumption report, ND includes the estimated glycemic load as part of its complete nutritional analysis.

To your health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

Quick Tips from Monica

Get an extra antioxidant boost. The best sources of antioxidant nutrients aren't vitamin supplements but fresh fruits and vegetables. Broccoli, Brussels sprouts, and artichokes are particularly high in antioxidants. Find other high-powered produce.

What to eat before your workout. As a general rule, wait two hours after a large meal before working out. If it's been more than four hours since you've eaten, have a small, quickly digested carbohydrate snack (such as a piece of fruit) before working out. But save the protein, fats, and fiber (all of which are slowly digested) for after your workout. Read more.

Nutrient of the Week: Fiber. A high-fiber diet can help lower blood pressure, reduce inflammation, and keep your heart and digestive system healthy. High-fiber foods also keep hunger pains at bay and help maintain healthy blood sugar levels. Here's a list of fruits that have the most fiber per 100-gram serving: Get the ND Facts.
Sent: 03/26/2007
Subject: Nutri-News & Views
Dear ND Friends,

Recently on the ND Blog I wrote about a major new study in the Journal of the American Medical Association that took a lot of people by surprise. Researchers reported that people taking antioxidant supplements have increased mortality rates. Many people are now wondering whether they should stop taking vitamin supplements based on this research. It's a confusing topic that deserves further thought, and I invite you to join in the discussion on the blog.

Elsewhere on the blog, we've also been talking about everything from dealing with food allergies to decoding confusing nutrition labels to the globalization of the organic industry and what that means for consumers. Thanks to your contributions, the discussions have been lively and enlightening.

To keep up on all the latest news and views, bookmark the blog or subscribe via RSS and have the latest delivered right to your desktop. Below, find some quick tips that will help you make this week just a little healthier!

To your health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

Quick Tips from Monica

Maintaining healthy blood-sugar levels. Diabetics aren't the only ones who may be concerned about how foods affect blood sugar. Research shows that maintaining healthy blood-sugar levels also helps you manage your weight and appetite, and also decrease your risk for heart disease. It may even slow down the aging process. ND can help with tools to calculate the glycemic load of your diet. Read more.

Cutting calories without feeling hungry. Just because you're counting calories doesn't mean you need to go hungry. ND's Fullness Factor shows you which lower-calorie foods keep you feeling satisfied longer. Learn more.

Nutrient of the Week: Monounsaturated fat. For a healthy heart and trim waistline, try to get at least 70% of your dietary fat as monounsaturated fats. To get you started, here's a list of the seafoods that are highest in monounsaturated fats. Get the ND Facts.
Sent: 03/12/2007
Subject: Nutri-News & Views
Dear ND Friends,

I'm always interested to learn more about the people who make up the ND family. For instance, a user recently posted a question on the ND Blog about vegetarianism. That got me wondering how many vegetarians we have in the ND community. According to the results of our poll, about 11% to 12% of ND users are vegetarians—almost four times the national average. To read more about how ND can help vegetarians build healthy balanced diets (or to cast your vote in the poll), visit the ND Blog and join in the discussion.

Here in New York, we've lately been embroiled in a debate about whether certain restaurants should be required to list the calorie count of their dishes on their menus. Lobbyists and lawyers for these eateries, which include many fast-food and chain restaurants, are pushing hard to keep this information off the menu. (If you've ever looked up fast-food items in ND's extensive restaurant database, I'm sure you can imagine why.)

Just like the controversial trans-fat ban that was passed in New York City earlier this year, this new initiative (and industry resistance to it) will also, I predict, spread to other cities across the nation. Whatever the outcome of these battles in your neck of the woods, you'll find nutritional information from dozens of popular fast-food and chain restaurants on NutritionData.com.

To your health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

Quick Tips From Monica

Looking for healthy recipes? The Advanced Recipe Search function on Epicurious.com allows you to search for expert-tested recipes that are also low-fat, low-calorie, low-sodium, low-sugar, or gluten-free. Read more.

Customize your ND. You can choose which categories of foods are displayed in your ND searches and adjust the Daily Values for calories, fat, carbohydrates, and other essential nutrients with ND's Preference Settings. Learn more.

Research alert. Several of the most commonly prescribed medications can increase bone loss. Here are four ways to keep your bones strong. Read more.
Sent: 02/26/2007
Subject: Re: Tools for Transformation
Dear ND Friends,

Tom Seabourne plans to eat about 10,000 calories today. No, he's not competing in a pie-eating contest. That's just how many calories it takes to get him through the day, which typically includes an hour of heavy-duty weight training, three hours of high-intensity cardio, teaching a one-hour karate class, and a couple hundred miles of outdoor biking. Then he goes to work.

This June, Tom will be competing in the Race Across America, a bike race that begins in California and ends in New Jersey. Although the route is 50% longer than the Tour de France, Tom plans to finish it in about half the time it took Lance Armstrong to complete the Tour. He'll cycle 300 miles a day and sleep 20 minutes every six hours.

As you can imagine, Tom has to plan his diet very carefully, and ND plays an essential role. Tom uses ND's Daily Needs Calculator to figure out how many extra calories his various workouts will burn off. (Most of us use this tool to see how many calories we can afford to eat without gaining weight. Tom, on the other hand, has to work pretty hard to make sure he eats enough.)

Tom also has to pack a lot of nutritional value into those 10,000 calories. ND's Total Consumption tool makes it easier for Tom to ensure that he's getting enough protein, essential fatty acids, antioxidants, vitamins, and minerals to keep his 51-year-old body performing at its peak.

What's more, Tom's also diabetic, so he has to watch his blood sugar. ND's Glycemic Load estimator helps him select the foods that will provide enough carbohydrates during and after workouts without sending his blood sugar soaring or crashing.

Tom Seabourne is obviously an extraordinary guy. Few of us have the energy and drive to fit in eight hours of exercise a day, in addition to working 40-plus hours a week and raising five teenagers. "But if I can find eight hours a day," he insists, "you can find 30 minutes."

Tom, who has a Ph.D. in sports psychology, strongly believes that setting goals—even small ones—is key. "It doesn't have to be a marathon or a 3,000-mile bike race," he says. "Even registering for a 5K walk/run can be a powerful trigger for transformation."

For more information on how you can support Tom and his mission, read the ND Blog.

What's your goal? Whatever you choose, ND can help—with simple but powerful tools that help you calculate your nutritional needs, plan your exercise, track your intake, and manage health concerns. Visit NutritionData.com to learn how to put these tools to work for you.

If ND has helped you reinvent yourself in ways large or small, and you'd like to share your story with the ND community, send an e-mail to champions@nutritiondata.com.

To your good health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

P.S. Downloadable Nutrition Facts labels are back! You can once again download and print official Nutrition Facts labels for any food or recipe on ND. Look for the link at the bottom of the Nutrition Facts label on any nutritional analysis page.

A noted nutrition researcher, best-selling author, and professionally trained chef, Monica Reinagel is the author of The Inflammation Free Diet Plan and creator of the IF Rating system.


Sent: 02/12/2007
Subject: The Best Chocolate For Your Heart
Dear ND Friends,

Now that chocolate counts as health food, we don't need Valentine's Day as an excuse to indulge anymore. As you probably know, cacao beans contain potent flavonoids that help protect your heart in many important ways. They increase the elasticity of your blood vessels, help keep blood clots from forming, and improve cholesterol profiles. Although chocolate can b