The holiday season is already here.

This time of year is about spending quality time with family and friends and feeling gratitude for what adds meaning to our lives. Simultaneously, it is also a time of high pressure and seemingly endless eating occasions.

For those trying to maintain a healthy lifestyle, the holidays add extra challenges to your plate. Instead of waiting for Jan. 1 to kick-start a new diet, opt to commit today to a few healthy holiday eating strategies to curb the need to diet now or later.

Bring smart food to the party

From Thanksgiving to New Year’s, festive meals abound. While portion control is key when it comes to navigating buffet-style eating occasions, having smart choices can help balance out your meal.

Offer to bring a nutrient-dense dish such as a satisfying starter, salad, veggie platter or healthy dessert to holiday parties. For example, get the evening started with one-bite tuna on cucumber appetizers.

This seafood appetizer is rich in omega-3 fatty acids, boosting brain and heart health for kids and adults alike. It’s no wonder that the 2015-2020 Dietary Guidelines encourage all Americans to eat at least two servings of seafood a week. Your host will appreciate it, and you’ll be able to count on having a nutritious option.

Up the movement

During a season when eating is front and center, exercise can play an even more important role in maintaining a healthy body. You can up your activity level to burn the excess energy and stay fit.
Engage colleagues in building the office holiday party around a fun activity like dancing or karaoke. Grab a football and get a game started while the food is still cooking. Ask family and friends to go on a brisk walk outdoors after Thanksgiving dinner.

This might be a good opportunity to check out holiday decorations and catch up with out-of-town guests.

Don’t go hungry

Showing up to the celebration hungry can be a recipe for disaster. Don’t starve yourself before a holiday party, which can lead to overeating later due to huger. Avoid skimping on breakfast and lunch in anticipation of indulging later.

Instead, stick to your regular eating schedule as much as possible. Aim to enjoy a high-fiber breakfast like warm oatmeal with almond butter and sliced banana and a lunch that incorporates lean protein and lots of fresh veggies. This way your appetite will be manageable when it’s time for the holiday meal and you’ll be satisfied with the right amount of food.

Watch out for leftovers

Many of the winter holidays are just one day, but leftover food makes the holidays last longer. Although it is fun to extend the holiday spirit and cheer, traditional holiday food is typically higher in calories and fat.

To control the festive eating, make only enough food to serve the number of guests present. Be sure to send leftovers home with guests so you can return to your usual eating habits as soon as possible.

Lose the guilt

Ultimately, the holidays are meant to be enjoyed. A balanced approach to a healthy holiday season is one that is based in good habits and mindfulness, not rigidity, diets or guilt.

Be sure to drink enough water and don’t forego much-needed sleep. A well-rounded plan will set you up for success in avoiding unwanted holiday weight gain and possibly even help in losing a few pounds before the New Year.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and organizations including the National Fisheries Institute. She can be reached at RD@halfacup.com.

If you are searching for holiday gift ideas for your health-conscious friends or simply trying to set the tone for better habits within your own family, your go-to ideas for presents might need a refresher.

Millennials and older folks alike are making more mindful choices for better health, so why not take the lead and opt for alternative giving ideas? Ditch the chocolate and the DVDs and spread holiday cheer with unique gifts that show your support for your loved ones’ wellness goals.

Treat them to an experience

Physical inactivity is a risk factor for many health problems including high blood pressure and diabetes and can worsen feelings of depression and anxiety. While children have less difficulty getting in adequate exercise, inactivity worsens with age.

A study published in Psychological Science found that people derive more happiness from experiences than from material objects. Some examples of experiential gifts that encourage physical activity include a pottery class, music lessons, zoo membership, or a package of yoga classes.

Experiential gifts are perfect for people who seem to have everything and also those who have minimal living space.

Enhance their workout

You might have those in your life who are already committed to a regular exercise routine or at least trying to solidify one. A useful fitness gift can enhance any exercise lover’s workout and keep them motivated year-round. A stylish fitness tracker, wireless earbuds, ropeless jump rope, or hiking shoes are some ideas for gifts that inspire a fit lifestyle.

Gifts that nourish

If you are looking for the perfect gift for someone who is focused on eating right, there are a lot of options to choose.

Food delivery subscriptions, such as a fruit of the month club or a vegetarian meal kit service, are very popular among those interested in preparing more healthful meals at home. An indoor herb garden kit, cooking classes or a slow cooker can be a thoughtful gift for a foodie friend.

A gift that promotes healthy eating is a gift that continues to give after the holiday is over.

Healthy office treats

When choosing gifts for your co-workers or office colleagues, it can be a challenge to find something that suits all tastes. Instead of the usual sweets or generic household items like candles or picture frames, aim to please with energizing and morale-boosting presents.

A gift card to a health-conscious place to grab a quick bite during lunch break like Jamba Juice or a salad spot is convenient and practical. If you would like to add your own do-it-yourself touch, make a large batch of nutrient-dense homemade granola or trail mix, portioned out into glass mason jars, and individually labeled for each employee with the recipe included.

Holiday gifts that encourage better nutrition, fitness and overall well-being are not only unique, but truly show how much you care. You can express your support for those in your life who are committed to a balanced lifestyle, or simply need a little bit of encouragement, by giving a gift this holiday season that aligns with their goals. Whether at home, among friends or at work, setting an example of gift-giving that is wellness-driven and practical can create a holiday tradition of better health for everyone.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Although the Fountain of Youth may just be a myth, the MIND Diet is showing real promise at slowing cognitive decline in older people.

This brain-healthy diet is based on science that shows that foods and nutrients have both positive and negative effects on how the brain functions.

The MIND Diet, which stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, combines principles of the well-known Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. Both of these diets have proven to be effective at reducing the risk of cardiac problems such as high blood pressure, heart attack and stroke.

Research has shown that those who closely adhere to the MIND Diet function cognitively as if they were 7.5 years younger than those who adhered the least to this eating pattern.

In addition, rigorous followers of the MIND Diet lowered their risk of Alzheimer’s disease by 53 percent. Even those who moderately followed the diet reduced their risk of Alzheimer’s disease by about 35 percent. Overall, this way of eating appears to sharpen the mind and protect mental health as we age.

The MIND Diet emphasizes consuming vegetables, berries, nuts, whole grains, fish, and olive oil while minimizing red meat, butter, fried foods, fast food and pastries. This overall dietary pattern that focuses on beneficial foods while minimizing unfavorable foods is key to achieving positive brain health effects.

Researchers have recently found that stroke survivors who adhere to the MIND Diet experience a slower rate of cognitive decline. These are important findings because, in general, those who have had a stroke are twice as likely to develop dementia.

The book “The MIND Diet: A Scientific Approach to Enhancing Brain Function and Preventing Alzheimer’s and Dementia” provides readers with an in-depth understanding of the MIND Diet and recipes to help put the diet into practice.

Of course, other factors besides diet play a role in aging and cognitive decline such as genetics, exercise, education and smoking. However, the role of nutrition in how the brain ages cannot be underestimated. Here are some ways you can incorporate the MIND Diet into your daily eating plan:

• Eat a salad every day and include vegetables at least one additional time daily.

• Swap out refined white flour foods for whole grains like quinoa, brown rice, whole oats, whole wheat pasta, and 100 percent buckwheat soba noodles, for example.

• Choose fruit, berries and nuts for snacks while limiting fried and processed snack foods.

• Limit or avoid red meat and opt for beans, fish or poultry instead.

• Choose extra virgin olive oil more often in place of butter and cheese.

• Cut back on fried foods and fast food by preparing more meals at home.

• If you drink alcohol, consume moderate amounts of wine. Moderate intake is about one serving per day and excess amounts of alcoholic beverages can have detrimental health effects.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Day-to-day life is busy enough, and thinking about keeping your heart healthy might not always be top of mind.

February is American Heart Month, a reminder that a healthful lifestyle is essential for your heart. Instead of worrying about your heart or simply ignoring the risks, take action by eating tasty foods that also protect your cardiovascular system.

Because heart disease is the leading cause of death for both men and women — one in four deaths in the United States each year is due to heart disease — this is an issue that affects nearly everyone. Controlling or preventing high blood pressure and high cholesterol levels as well as not smoking is key to decreasing your risk of heart disease.

Other factors that can up the risk of heart problems include diabetes, being overweight or obese, inactivity and poor diet.

While maintaining a healthful weight plays a role in good heart health, simply controlling portions and exercising is not enough.

In addition, many well-known fad diets for weight loss, such as high protein diets and the ketogenic diet, are not proven to support heart health. Researchers are still looking at how these high fat and high protein diets might affect blood lipid levels and the vital organs.

An eating plan based on nutrient-dense superfoods can help you reduce the risk for heart disease.

In celebration of American Heart Month, here are some heart-healthful superfoods to incorporate into your daily menu:

Tuna

Eating the weekly recommended two servings of omega-3 fatty acid-rich seafood, such as tuna, helps reduce the risk of heart disease.

Studies have shown that eating seafood just twice a week can reduce the risk of fatal heart attacks by 36 percent. Plus, tuna is high in protein and contains considerable amounts of B vitamins and minerals, which help support blood flow and blood pressure regulation.

Wrap tuna in rice paper with shredded carrots, cucumber, avocado, and fresh herbs for a heart-healthful, handheld lunch on the go.

For more information about the health benefits and safety of seafood, visit AboutSeafood.com.

Tomatoes

The unique combination of nutrients found in tomatoes, including lycopene, potassium, vitamin A and vitamin C, make them very heart healthy.

Studies show that lycopene may even help with lowering LDL “bad” cholesterol, and potassium helps support lower blood pressure.

Cook tomatoes with a small amount of extra virgin olive oil to maximize your nutrient absorption. In fact, canned tomato products are an especially good source of these nutrients.

Nuts

Nuts — including pistachios, walnuts and almonds — contain the “good” polyunsaturated and monounsaturated fats, which with plant sterols and vitamin E, help lower LDL cholesterol, helping to protect the heart and the blood vessels.

Studies have shown that eating a 1-ounce serving of nuts at least five times weekly lowers the risk of coronary artery disease by 20 percent compared with those who rarely eat nuts.

Choose nuts as a healthy and delicious snack or sprinkle them into a salad or rice dish for a crunchy and nutritious bite.

Green tea

The beneficial properties of green tea catechins, powerful phytonutrients also found in wine and chocolate, help protect the heart, including those who are overweight or obese, by lowering both total and LDL cholesterol and improving blood pressure.

The amino acid theanine found in green tea can help with relaxation, stress reduction and lowering the stress hormone, cortisol. Enjoy your green tea hot or iced earlier in the day as it does contain some caffeine.

Berries

Colorful berries such as blueberries, strawberries and acai berries are rich in fiber, vitamin C and polyphenols with antioxidant properties that help protect the heart and the blood vessels.

Aim to eat berries at least three times per week by topping your oatmeal with them, adding fresh or frozen berries to smoothies and tossing them into a spinach salad.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

People seeking weight loss are often after the latest and greatest diet in hopes to shed pounds. Some biotech companies even offer DNA tests to pinpoint the perfect diet for your genetics.

While we all have different health characteristics based on our unique makeup, losing weight might be more about the quality of what you eat than the type of diet, regardless of your genetics.

A recent study published in the Journal of the American Medical Association (JAMA) found that dieters following either a healthy low-fat diet or a healthy low-carb diet lost on average about the same amount of weight after one year. Dieters were not instructed to count or cut calories, but instead were taught to maximize vegetables and minimize refined flours, added sugars and trans fats while focusing on whole foods that are minimally processed, nutrient-dense and home-prepared.

While technically a low-fat diet could include items such as white rice, juice, and muffins, a low-fat diet that focuses on quality and nutrient-density should emphasize whole grains, beans, fruits and vegetables, for example.

Similarly, a healthy low-carb diet would not just highlight foods containing fats and protein like processed meats and butter, but good sources of beneficial fats from avocado, nuts, seeds, olive oil, and grass-fed and pasture-raised animal products.

The participants in the JAMA study were not forced to follow restrictive diets, but instead attended registered dietitian-led courses on how to adhere to their assigned diet type without feeling deprived in addition to receiving guidance on healthy eating.

There was a focus on food choices and eating behaviors and those that reported a positive change in their relationship with food had the most success.

In addition, the researchers found that the genetic differences in fat and carbohydrate metabolism did not predict success with low-fat and low-carb diets. This means that diet quality seems to be more important for weight loss than any potential genetic predisposition.

While the science may have not yet arrived to support DNA driven diets, at least when it comes to losing weight, a meal plan that focuses on consuming nutrient-dense whole foods can certainly help you eat better and even lose weight.

Here are some ways you can build a high quality diet to help shed some pounds without the fuss of counting calories:

• Aim to eat whole grains such as oats, brown rice, quinoa, and 100 percent whole wheat products in place of foods made of refined, processed white flour.

• When choosing packaged foods, select items with fewer ingredients listed on the food label and look for ingredients with familiar names.

• Eat nutrient-dense nuts, nut butters, seeds and beans daily.

• Limit foods and beverages with added sugars.

• Limit processed meats and fried foods.

• Choose whole fruit instead of juice and fruit drinks.

• Avoid saturated fats like margarine, hydrogenated oils and vegetable shortening, which are often found in processed snacks and commercial baked goods.

• Consume foods rich in omega-3 fatty acids like salmon, sardines, avocado, olives and olive oil.

• Balance out your plate with complex carbohydrates from starchy vegetables like beets, carrots, yams and winter squash.

• Opt for pasture-raised and grass-fed animal products, which have been found to have more omega-3 fatty acids and higher levels of antioxidants than conventional meat and dairy.

• Plan ahead to prepare more meals at home using whole foods recipes and nutritious ingredients.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics to promote informed and healthful eating habits.

The theme of this year’s National Nutrition Month is “Go Further With Food.” This phrase can be interpreted to have many different meanings, hopefully sending an important message to folks in all walks of life.

Here are my tips on how you can practice better nutrition and “Go Further With Food.”

Eat breakfast

You can better meet the physical demands of your busy schedule by starting your day off right with a nourishing breakfast.

Don’t fret if you are short on time in the morning. A quick and easy meal like a bowl of oatmeal with fruit and nuts will give you the energy you need along with fiber, vitamins and minerals.

You can prepare an oat-based breakfast at night to be enjoyed on the go the next morning. Simply combine your favorite oats, seeds and a liquid like dairy milk or almond milk in a small container and place these overnight oats in the refrigerator for the next morning.

Eating well in the morning versus skipping breakfast can help adults maintain a healthful weight and normal blood sugar levels. Children who eat breakfast perform better in school and are more physically active.

Reduce food waste

Going further with food reminds us to make sustainable and economical food choices.

Up to 40 percent of the food grown and produced in the United States goes to waste. Whether it’s eating leftovers, donating unwanted nonperishable items to a food pantry or cooking smaller portions, we all can play a part in reducing food waste.

Billions of pounds of nutritious fruits and vegetables are thrown out each year because they are too ugly to sell at grocery stores. The company Imperfect Produce sources and delivers unattractive but otherwise fresh and tasty produce to their customers’ doorsteps at a significantly reduced price.

Fuel your body

For many of us, eating is so routine that we can lose sight of how important nutrition is for our bodies to feel well and stay healthy and energized.

Being mindful about planning balanced meals to fuel yourself right helps you be the best version of yourself.

Unfortunately, poor diet is a leading cause of premature death for Americans, more so than both tobacco consumption and high blood pressure. Consuming a diet that is based in whole grains, vegetables, fruit, nuts and seeds along with lean sources of protein, while limiting highly processed foods, gives the body sustained energy for good health.

Plant-based meals

While we know that eating vegetables is more environmentally sound than eating commercially farmed animals, many omnivores continue to enjoy eating meat.

However, joining the Meatless Monday movement and eating a plant-based dinner once per week can have a positive environmental effect while providing health benefits, too.

Try making a vegetarian taco salad with black beans, brown rice, roasted vegetables, salsa and avocado or a pesto vegetable pizza on a whole grain pizza crust.

Gather at the table

Family meals provide fantastic opportunities to connect with loved ones and strengthen valuable relationships. Eating together is a powerful tradition that has more positive influence than almost any other family past time.

Family mealtime provides an environment that can encourage communication, social manners and healthful eating habits. Studies continually show that family meals are very positive for children and teens and are associated with reduced risk of childhood obesity, better academic performance and decreased risk of substance abuse.

Family meals can help provide kids with a much needed reliable routine that fosters a healthful relationship with food and family.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Fruits and vegetables taste best when they are fresh and in season. Plus, with Earth Day coming up, we know that enjoying locally grown produce is good for the environment and our California economy.

Here are six fruits and vegetables that are at peak season, so take advantage of their freshness, versatility and nutritional benefits.

Artichoke

Due to their tough and sometime prickly exterior, artichokes are not the easiest vegetable to prepare, but they are worth it. In fact, while artichokes are not a “fast food,” they can be particularly enjoyable for those who like to play with their food.

Once an artichoke is steamed (or grilled), each leaf petal can be eaten, one at a time, pulling the edible portion off with a scrape of the teeth, until reaching the delicious heart.

Artichokes are a good source of vitamins A and C, folate and fiber. They are also full of antioxidants and low in calories.

While California artichokes are available year-round, they are at their best March through May.

Asparagus

Asparagus is typically grown in late winter and most of spring, but April is when it’s at its best.

Fresh asparagus is bright green, sometimes with a bit of purple at the tips, and firm. This nutritious veggie contains vitamins A, C, E, K and folate, plus potassium.

It also contains a compound called glutathione that helps break down carcinogens and free radicals, helping to protect cells in the body.

Asparagus can be served raw or blanched, sliced thinly into a salad. Another option is to steam or grill asparagus for a hot side dish or use as an ingredient in a stir-fry or egg fritatta.

Avocado

Very few fruits are a significant source of heart-healthy monounsaturated fats, but avocado is one of them. Plus, avocado is a good source of fiber and contains a variety of vitamins and minerals.

Swapping out high saturated-fat foods like butter for one that contain more unsaturated fats such as avocado can help reduce blood cholesterol and reduce risk of heart disease. While avocados from Mexico and elsewhere are typically available year-round, California avocados are in season from early spring through the summer.

Strawberry

Not only are strawberries a top source of vitamin C, they also contain a wide variety of polyphenol antioxidants that give them important anti-inflammatory properties.

Strawberries are beneficial for supporting cardiovascular and cognitive health.

They’re among the most popular berries worldwide and the majority of strawberries are grown in California, with peak harvesting from April through June.

While strawberries are delicious simply on their own, they can be enjoyed with yogurt, as topping for whole grain waffles, in a spinach salad and blended into a smoothie.

English pea

If you don’t love peas and have mostly eaten the frozen or canned product, it is time to give fresh peas a chance.

English peas, unlike green beans or sugar snap peas, grow in fibrous pods that are not to be eaten. Containing protein and carbohydrates, peas are an energizing food that is also a natural source of phytonutrients.

When purchasing in-shell English peas, you will likely need more than you expect. One pound of peas in pods will yield about a cup, or two servings, of shelled peas.

Their growing season is short, lasting from springtime to early summer, so grab some while you can.

Green garlic

Green garlic is simply immature garlic that is milder in flavor. Studies have shown that garlic can be quite beneficial for cardiovascular health, particularly when consumed at least three times per week in generous quantities.

Garlic may provide health benefits for the cardiovascular system, immune system and digestive system, among others.

While the beneficial chemical allicin may become inactivated when garlic is cooked, other beneficial compounds maintain their integrity when garlic is heated.

Therefore, it is recommended that garlic is consumed both raw and cooked to enjoy its healthful properties.

Raw garlic tastes great in pesto and salad dressing and can be added to pasta sauces and sautéed vegetables.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

It’s no secret that obesity among youths is a serious and growing problem in California and across the country.

Nearly one in three kids and teens are overweight or obese. Kids who are overweight are not only at increased risk of having weight problems as an adult and developing health problems like diabetes and cardiovascular disease, but also face bullying and self-esteem issues.

Putting young people on restrictive diets is not only ineffective but may actually be quite harmful. Studies have shown that parents’ perceptions of their child as overweight, whether accurate or not, are associated with the child gaining weight. Parenting practices that involve using restrictive feeding can cause unhealthy weight-related behaviors such as eating in the absence of hunger, resulting in a higher weight.

Instead, parents and caregivers can focus on promoting healthy eating habits by making nutritious foods easily available and not-so-good choices less accessible by default. Having “forbidden foods” present but off limits creates an unsafe and unhealthy eating environment for young children. Family meals and modeling healthy eating habits can keep children from gaining excess weight.

Beyond the family dynamic are societal and environmental factors that affect eating habits, such as food marketing to children and families. On average, kids ages 8-18 consume about 44 hours per week of broadcast, social and other media, according to the American Psychological Association.

Ads for predominantly unhealthy foods make up the majority of advertising during children’s programs. Children view about one food-related ad for every five minutes of television watched, on average.

Children as young as 6 cannot typically distinguish between regular programming and advertising, and 8-year-olds may not understand the persuasive purpose of advertising.

Advertising to kids can have a strong effect on product recognition and product requests, which have a significant effect on the food purchases of parents. Ads affect children’s food preferences and diet and increases their risk for obesity.

Children are exposed to a disproportionate number of TV and streaming ads for foods that are high in saturated fat, sugar and sodium, with minimal nutritional value.

In addition, children are exposed to targeted food marketing on food packages, billboard signs and at areas of congregation. Youth-directed advertisements for fast food, carbonated beverages and candy have increased more than 50 percent in the past 10 years. It can be frustrating for parents and caregivers who attempt to create a healthy food environment for their children but are bombarded with the marketing of junk.

Here are some steps to help avoid ads’ negative effects:

• Set limits on screen time (television, video games, computer and tablets) to one hour or less daily for children age 2-5.

• For school-age children, develop a family plan that encourages thoughtful selection of media and ensures screen time doesn’t interfere with important activities such as exercise, homework, mealtime and sleep.

• Consider allowing age-appropriate programming that does not include advertisements, like PBS Kids and Netflix, and limit exposure to commercially sponsored shows.

• Continuously monitor kids’ media consumption.

• When children make requests for junk food, engage in casual yet informative conversation about how to make better, more nutritious food choices.

• Enjoy regular family meals and avoid eating with the television or other devices on.

• Remember that children feel better about themselves when healthy eating is part of the culture of the family and not a response to individual weight concerns.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Although the changing seasons might not be so obvious here in Southern California, the longer daylight hours and blooming flowers are clear signs of spring.

This is the time to spring-clean your pantry in an effort to transition your eating habits for warmer days ahead. Besides tossing items past their prime, take this opportunity to create a nourishing center of your home that aligns with your health goals and simplifies your eating plan.

Advantages of an organized pantry

While a pantry clean-out sounds like a big undertaking, being organized in the kitchen will save you both time and money in the long run. Knowing what you have on hand will help you avoid overbuying and wasting food. Plus, a well-stocked, organized kitchen makes cooking at home a breeze.

Keep it or toss it

The first step in your pantry clean-out is to lighten the load by removing food items that don’t make the cut because they are either expired, not fresh or don’t meet your healthy eating guidelines.

You might consider getting rid of foods that contain the following: too much sodium (more than 300 mg per serving is considered high), trans fats and hydrogenated oils, artificial food coloring and other food additives.

Keep in mind that unexpired, unopened food items may be donated to your local food bank.

Stock up on healthy staples

Next, build your healthy pantry with nutrient-dense foods that you can feel good about and will make meal planning a cinch, like plain oatmeal, dried beans, canned or pouched tuna that’s rich in omega-3 fatty acids, healthy oils and vinegars, healthy whole grains, dried herbs and hearty nut butters.

For these items with long shelf lives, you can plan ahead to keep your essentials on hand by stocking up when the price is right instead of shopping at the last minute. Keep items with shorter shelf lives, like nuts, seeds and opened packages, in front.

Create a plan

Deciding on an organization strategy can help guide your efforts and make it easier to get dinner on the table. It’s common to organize pantries by package or food type by putting all cans together, all boxes side by side and all bottles in the same place. However, you can create meal starter kits, keeping items arranged with ingredients in the same recipe or meal category.

For example, pair foods based on their planned use — peanut butter and jam, whole grain pasta and sauce or canned tuna and beans and jarred olives for a salad.

Remember that we tend to go for what’s at eye level, so keep the healthiest items front and center, while placing any sweets and treats slightly out of reach.

Bins are your friends

Containers can be used to store foods and keep them fresh. Opt for transparent, reusable jars, bins and baskets that are labeled so you can see what you’ve got. Small bins keep grab-and-go snacks easily accessible.

Various-sized glass Mason jars can store open packages of flour and other baking items. Keep lighter items up high and heavier, bulkier ones down low.

Cleaning out your pantry this spring will not only help you stay organized in the kitchen but will make it easier to prepare healthy meals, cut down on food waste and save money along the way.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses, including the National Fisheries Institute. She can be reached at RD@halfacup.com.

Many people turn to fad diets when trying to improve their health and get in shape. Diets that eliminate certain food groups while promoting specific types of foods in seemingly unlimited amounts are more popular than ever. But what if it’s not just what you eat, but how much you eat, that can affect how you look and feel?

When considering amounts of food, it’s helpful to understand the difference between serving size and portion size. A serving size is a measured amount of food, which is listed on the Nutrition Facts food label on the side of the food package. In addition to the serving size, the number of servings per container is also listed on the food label. The nutritional information on the food label applies to one serving of food. However, a package that appears to contain one portion might actually consist of multiple servings.

We know that both internal and external factors affect how much we eat. For instance, both hunger and the amount of food served on a plate guide how much we choose to consume at a meal or a snack. While the dynamics of how these different factors affect eating habits are quite complex, scientists have been studying them for years.

The impact of portion sizes of beverages also has been investigated. The results of a study recently published in Addiction showed that people served smaller portions of alcoholic beverages drank less in a single drinking session than those served standard alcoholic beverage servings, even when there were no limits on the number of drinks allowed. These results were found in both a living room and a pub or bar setting.

Over the past few decades, food portion sizes have grown exponentially. Packaged items and restaurant meals often contain more than one serving, leading to not just overeating in the short term, but a misperception of what a single serving looks like. For example, a typical bakery bagel is actually three to four servings of bread. These larger portions are leading to an overconsumption of calories, particularly in people who are less active or trying to manage their weight.

Many food purveyors have taken some responsibility by getting rid of super sizes and offering more healthful menu options and even half portions. At the same time, though, it’s not unusual for restaurants to set prices to increase the perceived value of ordering larger portions.

The suggestion to buy a large size for only 25 cents more or buy an additional menu item for just a few more bucks is a common sales tactic we’ve all seen that often leads to excess consumption.

To avoid falling into the portion distortion trap, mindfulness about food choices and a focus on eating until satisfied, but not “stuffed,” are required.

Here are some tips to fight portion distortion and better meet, not exceed, your energy needs:

• Use measuring cups and spoons. If you are unsure of serving sizes, grab a set of measuring cups and read the serving size on the food label. Practice measuring out one serving of some of your favorite foods.

• Practice the Five S’s of mindful eating: sit down, smell, savor, slowly chew and smile. Distracted eating is a recipe for overeating, so focus on your food when it’s time to eat.

• Avoid eating out of large packages. Serve yourself one portion and put away the rest.

• Discourage going back for seconds. Instead of placing serving dishes on the table “family style,” serve plates at the stove and put away the leftovers.

• Prepare meals ahead of time and place portions into reusable containers to grab when it’s time to eat. Dishing out your meals when your hunger level is lower will help you steer clear of serving yourself too much, while saving time and money.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

It’s not unusual for children to turn up their noses when offered certain foods, especially when it comes to vegetables and even fruits.

Of course, we all know that vegetables and fruits are some of the most nutritious foods to include daily, but what are parents and caregivers to do about picky eaters?

While many children who are picky eaters can still obtain adequate nutrition for their growth and development, some children who are too selective with food are at increased risk of nutrient deficiencies and potential health problems. Plus, picky eaters can make family mealtime stressful and even impossible.

There are many reasons kids might refuse to eat certain foods, ranging from a need to feel in control to fear of something unfamiliar.

It appears that a child’s disposition can play a role in their openness to consume a variety of foods. Children’s food preferences are also quite influenced by the eating habits of family members and caregivers.

If you are afraid your child is a picky eater, don’t give up. Just because they push it away today doesn’t mean they won’t come around. In fact, it can take numerous exposures to unfamiliar foods for young children to accept and maybe even enjoy them.

Sensory-based food education given to preschool children ages 3-5 can increase willingness to try vegetables, berries and fruits, according to a Finnish study published last month in Public Health Nutrition. This means children who engage in hands-on learning about food through activities that use their senses — taste, touch, sight, smell and hearing — are more willing to try a diverse selection of fruits and vegetables. Activities include preparing recipes, growing vegetables in a garden and tasting fresh produce.

Teaching young children to accept a wide variety of foods is not just about eating right in the short term, but about creating a foundation for healthy eating habits and a positive relationship with food for a lifetime.

Here are some strategies to encourage children and adolescents to be open and laid-back about eating new foods.

• Involve your child in food selection. This doesn’t mean that kids make the grocery list, but they can help in picking which apples to buy or what color bell pepper to put in a salad.

• Keep mealtime upbeat and positive. The dinner table is not the place to discuss your child’s fussy eating habits. Use dinnertime to unwind, reconnect and talk about your day.

• Be persistent. If your child doesn’t like broccoli, he or she might eventually have a change of heart. Continue to make disliked foods available and enforce a “just one bite” rule to help your child become better familiarized with them.

• Don’t bribe, punish or force when it comes to food. Praise is one of the best rewards to offer for healthy eating habits and trying new foods.

• Explore together. If you have a picky eater at home, do activities together that encourage, support and provide familiarization with new foods together. Go to your local farmers market, make a new recipe, take a cooking class or check out some cookbooks or food magazines.

• Seek necessary guidance. If you feel that your child’s food aversions are severe, discuss your concerns with your pediatrician or a registered dietitian.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

In Los Angeles, as I imagine it is in other cities across the country, there is always a new hot diet. This year it’s the ketogenic diet, last year it was paleo, and of course, there are a gazillion other fad diets.

By definition, fad diets promise rapid weight loss, without any emphasis on exercise, through restrictive and unbalanced eating. The studies are clear that diets don’t work for most people, especially not in achieving lasting results. They produce rebound weight gain, tummy troubles and slowed metabolism, which just make things worse.

Now, there are times when a clinical diet is warranted for medical purposes. The ketogenic diet is used to manage seizure disorders, and a gluten-free diet is the only treatment for celiac disease.

When it comes to losing weight, fad diets simply aren’t effective. Unfortunately, dieters are often committed to lists of “good foods” and “bad foods” picked up from friends, family, the internet and occasionally even their health care providers. Excessively restrictive eating can lead to erratic eating habits, yo-yoing body weight and difficulty reaching health goals.

A major concern with fad diets is that they often, for no good reason, eliminate foods and entire food groups that are beneficial and nutritious. Dietitian-approved foods such as whole grains, fruits, beans and dairy products are forbidden in many trendy diets. And then there are the “cheat days,” which reinforce the all-or-nothing mentality that eventually leads to the on-again, off-again pattern of dieting.

It’s ideal to be able to incorporate foods you love into your menu without guilt while still adhering to an eating plan that helps to achieve your goals. This leads to a much more positive relationship with food and more sustained results. Instead of focusing on the elimination of foods, focus on what to eat, how much to eat and when to eat.

Scientific research has pinpointed specific functional components of foods that may improve health, including prebiotics and probiotics. Prebiotics are natural, nondigestible food components that promote the growth and activity of beneficial bacteria in the gut. Prebiotics come from foods like beans, whole grain, fruits, vegetables and nuts — many of the foods that are disallowed in those fad diets! These foods create a digestive environment where healthy bacteria can thrive. Studies have shown that restrictive diets like keto result in disturbances in gut microbial counts, including an increase in disease-causing bacteria.

Probiotics are the beneficial bacteria that live in the gut. Some foods and beverages naturally contain probiotics, such as kefir, sauerkraut, kimchi and kombucha.

While these foods are great to include regularly, fermented foods are not the same as taking a probiotic supplement. There is no way to account for the amount or potency of probiotics in a fermented food.

When choosing a probiotic supplement, it is important to choose high-potency, multistrain probiotic supplements that are formulated to get past the stomach acid to where they are needed in the gut.

The unique ecosystem of microorganisms living in each of us is referred to as our gut microbiome. There is a large body of research emerging on the microbiome and human health.

Multiple diseases are associated with a decrease in the diversity of the gut microbiome such as obesity, diabetes, mental illness and digestive conditions like irritable bowel syndrome and inflammatory bowel disease. We know that a healthy digestive system populated with beneficial bacteria is important for overall good health, including a strong immune system and proper nutrient absorption.

In fact, the gut is the largest organ in the body associated with the immune system.

By ditching the fad diets and taking a holistic approach that promotes balanced gut health with prebiotics and probiotics, you can make greater strides for your overall wellness, improving how you feel.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Most Californians have diabetes or prediabetes. This statistic is an alarming wakeup call about the health of Californians.

Nearly half of adults in California have prediabetes or undiagnosed diabetes. Plus, an additional 9 percent have already been diagnosed with diabetes.

Combined, this group amounts to a whopping 15.5 million people, or 55 percent of the state’s population. If those numbers are not bleak enough, about one-third of young adults 18-39 have prediabetes as well.

Prediabetes is a condition in which blood glucose levels are above normal but not high enough to be diagnosed as diabetes. An important difference is that prediabetes is considered reversible, while diabetes is a chronic condition which can be managed but typically not cured. The good news is that many of the risk factors for diabetes such as diet, physical activity and body weight are controlled by lifestyle. The bad news is that many people are unaware of their health status when it comes to their blood sugar levels.

Unfortunately, 30 percent of those with prediabetes will go on to develop type 2 diabetes within five years, while 70 percent will develop diabetes in their lifetime. The potential health consequences of diabetes are serious and costly.

The potential long-term effects of diabetes include damage to blood vessels that affect the heart, brain, eyes, kidneys and nerves.

The first indication of a statewide out-of-control diabetes epidemic came from research conducted by the UCLA Center for Health Policy Research a few years ago that analyzed data from the National Health and Nutrition

Examination Survey along with other health data of over 40,000 respondents. Experts are concerned that prediabetes and diabetes prevalence is growing at epidemic proportions and major interventions are needed to reverse this disturbing trend.

Although this is a large-scale problem, researchers found racial and ethnic disparities in prediabetes rates, with statistically higher rates of prediabetes among young Pacific Islanders, African-Americans, multiracial Americans, Latinos and Asian-Americans compared to young white adults. Diabetes rates also increase with age. Interventions that focus on both diabetes prevention and access to screening and education are key to improving the health of our communities.

We know that common sense good nutrition through minimizing processed foods high in fat and sugar and promoting consumption of high-quality foods like vegetables, lean protein, fruits, whole grains and healthy fats is important.

Unfortunately, those with inadequate access to nutritious food due to food insecurity, for example, struggle to get the right balance. In addition, overeating and carrying around excess body fat increase diabetes risk.Besides what we eat, how we move has an impact on diabetes risk too.

Studies have shown that lifestyles that lack movement contribute to the development of diabetes. Plus, walking after meals for just 15 minutes can help control blood sugar levels for people with prediabetes.

Here are some science-based strategies to help prevent diabetes:

• Talk to your doctor about your diabetes risk and get a health screening or physical to check your blood glucose levels.

• Engage in a regular physical fitness regimen. If it’s been awhile since you’ve been active, speak with your physician about how to best get started.

• Avoid sedentary behaviors like watching television, playing video games and extended periods of sitting. If your job requires you to sit, make sure you stand up for at least a few minutes every hour.

• Eat more plant-based foods that are rich in fiber such as vegetables, whole grains, beans, fruits, nuts and seeds.

• Cut back on your consumption of highly processed products including foods with added sugars and refined flours, processed meats and sugar-sweetened beverages.

• Maintain a healthy weight.

• Drink water as your primary beverage.

• Incorporate daily activities that help reduce stress levels like meditation, art, listening to music or seeking guidance from a mental health professional.

• If you smoke, make a plan to stop.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Eating well is vital for the health of your body, but what about the health of your eyes?

Carrots may be notorious for improving sight and strengthening night vision, but optimal nutrition from a combination of whole foods can help play an important role in preventing cataracts, glaucoma and macular degeneration, while promoting overall eye health. To keep your eyes healthy as you age, be sure to include these foods to protect your vision.

Lutein from dark, leafy greens

The carotenoid Lutein, related to beta carotene and vitamin A, found in dark leafy green vegetables like broccoli, spinach and kale as well as orange bell pepper, squash and corn is known for its eye health benefits. Lutein can help prevent diseases of the eye like macular degeneration, cataracts and retinitis pigmentosa.

Naturally found as a pigment in the eye, Lutein is believed to protect the eyes from sun damage by filtering light.

Everything beta carotene

Foods that are rich in beta carotene, such as sweet potatoes, carrots and butternut squash, in addition to many other foods like collard greens, spinach, milk and eggs are converted into vitamin A in the body. Vitamin A is a nutrient that helps prevent night blindness and dry eyes.

Plus, vitamin A may slow the progression of macular degeneration, the leading cause of vision loss.

Flavonoids from oranges for the win

A recent Australian study that looked at over 2,000 adults over a 15-year period found that eating an orange a day reduces the risk of developing macular degeneration compared with those who never eat oranges. Eating an orange every week also offers a significant benefit.

The researchers were able to determine that certain orange flavonoids, or antioxidants, are responsible for protecting against this eye disease. At the same time other flavonoids from tea, wine and apples, for example, did not have this same effect.

Healthy fats for dry eyes

Dry eyes, which result in inflammation in the tear glands can occur when the diet is too high in omega-6 fatty acids and too low in omega-3 fatty acids.

To improve your consumption of healthy omega-3 fats include foods like fatty fish such as salmon, sardines, tuna, anchovies and trout, as well as nuts and seeds regularly.

In fact, those who consume two to four three-ounce servings of fish weekly may have an 18 percent reduction in dry eyes and those who eat five to six servings of fish per week have a 66 percent reduction in dry eyes. Keep foods high in omega-6 fatty acids like margarine and products with refined oils to a minimum.

Considering the current science, here are the top foods to include in your daily diet to help promote good vision and healthy eyes:

• Green leafy vegetables containing lutein and vitamin A can be incorporated raw or cooked into one or more meals per day.

• Nuts and seeds are rich in vitamin E and omega-3 fatty acids and can be included multiple times per week or even daily as a snack or an addition to a salad or breakfast cereal.

• Fatty fish is an excellent source of omega-3 fatty acids. Aim to consume a serving of fish at least twice per week to reap its benefits on eye health.

• Fresh oranges are full of important flavonoids so grab one daily for a snack to help protect against macular degeneration.

• Eggs, particularly the yolks, contain the flavonoids lutein and xeaxanthin as well as vitamin D making them particularly beneficial for eye health. Include a chopped hard-boiled egg tossed into a salad or enjoy a scrambled egg with your morning toast.

• Orange fruits and vegetables like orange bell pepper, sweet potato, butternut squash, mango, and carrots are foods to consume every day to ensure you are getting in adequate amounts of vitamin A for your eyes.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

It’s no surprise that good nutrition is a key part of maintaining a healthy lifestyle. However, one of the most common barriers to eating well revolves around finding the time to prepare and eat balanced meals consistently.

Now that it’s back-to-school season and time is tight, the role of time management in eating right cannot be underestimated.

When it comes to cooking at home, lack of time and affordability are two factors that often get in the way. Scarcity of time often results in fewer opportunities to prepare meals at home, leading to an increase in fast food consumption and fewer family meals. This can lead to an overall less healthful eating pattern with unintended health consequences.

Although there are some healthful choices offered at restaurants, and convenience foods can help busy families get dinner on the table, ultimately we tend to eat best and save money when we eat home-prepared meals together as a family.

Plus, family meals are associated with better mental health outcomes and academic performance for students as well as less childhood obesity and youth drug abuse, among other benefits. If you’re a parent or a grandparent, putting aside time to enjoy family meals together might be a part of your time management plan.

Sometimes it’s not only difficult to find time to prepare meals, but to actually carve out time to eat. We’ve all been in situations where we’ve had to choose between attending an important meeting and eating our lunch. Between busy work and school schedules, appointments, commute times, family obligations and other responsibilities, it can feel like finding time to sit down and eat is nearly impossible. With limited time, eating can compete with other important activities like sleep and exercise.

Life transitions like a new job, starting college and marriage, for example, can further complicate things. Having a routine and planning how your time will be used can help you maximize the precious amount of time you have in the day.

Having a plan to prepare healthy meals at home can help get the school year off to the right start. Getting organized with your food and even creating a menu or schedule can help structure your day and your week.

When prioritizing your plan to eat well by preparing meals at home, you may need to reassess your other competing commitments. Make an inventory or your day or week to determine how much time is being spent doing various activities. Determine how much time you are willing to spend on activities like grocery shopping, cooking and cleanup and factor it into the time crunch.

There is no one best time management plan, and what works for one family might not work for your own household. However, once you set your priorities and goals and create a plan and a menu that match your own needs and lifestyle, you are well on your way.

The next step is making a habit out of your plan and getting other members of your household onboard.

Here are some strategies to help implement an organized time-management plan for better eating habits:

• Get the gear. Whether you need lunch boxes, reusable containers, a food scale or a slow cooker, make sure you have all the necessary items to make home-cooked meals, packed lunches, accessible healthy snacks and anything else to organize your food.

• Grocery shop with a list. Create a grocery list based on what you plan to eat during the coming days or week. Remember, if you plan to eat lots of fresh produce you may need to purchase smaller amounts of food more frequently to ensure freshness. This also goes for items like fish and poultry.

• Consider special services. Home-delivered groceries and meal delivery kits are some of the services offered to busy, on-the-go people who are looking to cook more often, but with less hassle.

• Try using an app. Whether it’s for general time management, meal planning or recipe organization, there are a variety of smartphone apps that can help you streamline these activities.

• Just say no. If you are overly committed and can’t find time for self-care activities like sleep, exercise and preparing food, it might be time to start saying no to others and say yes to yourself. Healthy boundaries with others can help liberate yourself.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Sweetness is one of the five basic tastes, which also include salty, bitter, sour and umami.

The desire for sweetness spans people of all ages, ethnicities and cultures. In fact, seeking out sweet foods has helped humans nutritionally throughout history to take in more calories and nutrients, while steering clear of what might be poisonous or harmful.

Fast forward to the present time where the food supply is saturated with foods highly processed with added sugars, which are fueling obesity, diabetes and other health problems.

A problem with sugar is that it simply provides calories, without any other nutritional value. Part of a healthy diet is keeping these empty calories to a minimum.

The American Heart Association recommends women consume no more than 100 calories (6 teaspoons) per day from sugar.

Men, who often need more energy, should consume no more than 150 calories (9 teaspoons) per day from sugar.

While this might seem reasonable, or even generous, most Americans are taking in about 20 teaspoons of sugar each day.

When it comes to alternative sweeteners, we’re all quite familiar with the different colored packets — pink, blue and yellow are stocked in most restaurants, coffee shops and diners. These zero-calorie sweeteners have been around for decades providing a sugar-free source of sweetness. While they are still widely consumed, more recent studies have raised serious questions about whether zero-calorie sweeteners are actually any better than sugar or if they provide their own set of problems.

A wide selection of seemingly healthier, more natural sweeteners have hit the supermarket shelves. These sweeteners appear to provide an alternative for those who want a more natural sugar void of lab-made ingredients, but choosing one among the many options can be mind-boggling.

Here are some to consider:

Coconut sugar

Coconut sugar is a light brown to reddish sugar that is made from a sap from the flower of the coconut palm tree. Although it is not a superfood, coconut sugar is an unrefined sugar option with a lower glycemic index level compared to table sugar or honey, meaning that it causes less of a spike in blood sugar levels.

It contains a type of fiber called inulin, which slows the body’s absorption of this sugar and likely explains its lower glycemic level.

Sugar alcohols

Sugar alcohols, like xylitol and sorbitol, contain carbohydrates and, therefore, are not a calorie-free sugar substitute. They contain similar characteristics as both sugar and alcohol, but do not contain the type of alcohol found in alcoholic beverages.Sugar alcohols are naturally found in many fruits and vegetables and are used commercially as a lower-calorie sweetener in products like chewing gum, desserts, syrups, and jelly.

Monk fruit extract

Monk fruit is a green gourd that looks like a melon and grows is Southeast Asia. Monk fruit sweetener comes from its extract and is 150 to 200 times sweeter than sugar, but contains no calories.

Monk fruit extract is available in the form of a liquid, granule or powder. This low-glycemic sweeteners gets its sweetness from a unique antioxidant called mogrosides.

Stevia

The sugar substitute stevia or stevia leaf extract, comes from the South American stevia plant. Stevia leaf extract contains steviol glycosides, which provide a sweet taste with no calories.

Stevia has been branded and is available in most supermarkets and health food stores, often in a green-colored packet. It is commonly used as a sweetener in many natural foods products like chocolates, beverages and yogurt.

These alternative sweeteners are believed to be safe substitutes to sugar, but have less of an impact on blood sugar levels in the body.

Other products like honey, agave, brown sugar, maple syrup, and molasses are also used in place of sugar, but are not low in calories. While agave is a lower glycemic sweetener similar to sugar alcohols, the other full-calorie sweeteners have a glycemic index level closer to sucrose, indicating that they have a greater impact on blood sugar levels.

While there is probably not one best sweetener, there certainly are many to choose from so you can still get your sweet kick, but with fewer empty calories.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

It hasn’t even been two years since California banned single-use plastic bags. This movement to create less waste may have been a small inconvenience at first, requiring shoppers to get onboard and bring their own reusable bags or purchase reusable 10-cent bags. This change in the way we shop ultimately hasn’t been that big of a deal, as customers adjusted and simply took up the practice of reusing bags.

The plastic bag ban is one step in the right direction, but other practices related to our food consumption can also help reduce the amount of trash that goes into landfills.

Health-conscious people consider daily how their eating habits affect their health, but how often do we think about how our daily habits affect the environment? A ban on plastic bags is an example of a small change in daily practices that has the potential for big environmental impact. Ecologists are studying the potential for plastics to enter the food supply through the soil and the ocean.

Now Californians have become accustomed to bringing their own bags to the market, and forgetting to take bags along can feel as odd as leaving your cellphone at home. Maybe change is not so hard after all.

Californians are often leaders in environmentally conscious living for the rest of the country, but there’s much more we can do to reduce waste — particularly from plastic, single-use materials.

Reconsider plastic straws

It’s possible that straws will be one of the next plastic products to be considered for a large-scale ban. Seattle and San Francisco have taken action to ban single-use plastic straws and utensils, and some large companies are joining in as well.

Environmentalists are concerned about straws entering the ocean and endangering sea life. Those of us concerned with the sustainability of seafood and the health of the ocean can opt to not use plastic straws as a measure of environmental stewardship. You may notice some eateries offering less controversial paper straws, and stainless steel straws may serve as an alternative.

Pack lunches with less waste

When packing lunch for yourself of your family, the amount of trash from daily brown bag lunches can certainly add up.

Single-use items like paper bags, disposable zipper bags and plastic cutlery can be swapped out for reusable lunch bags and flatware.

You may opt for eco-friendly zipper top bags for your grapes, pretzels and veggie sticks that can be washed, dried and reused.

Bee’s Wrap is a plastic wrap alternative that is sturdy and can be used multiples times to wrap up and transport sandwiches or wedges of cheese, for example. Investing in reusable lunch packing items can help your wallet while reducing waste.

Eating out consciously

You may have noticed when eating at a quick-service restaurant or getting takeout the sheer amount of trash created from your meal. From the cup and wrappers to the plastic utensils and sauce containers, there is a lot to toss out after you’re done eating.

However, this doesn’t mean you can’t enjoy a meal out. Simply look for shortcuts to help cut down on waste, like forgoing a lid and straw with your drink, taking only as many paper napkins as you will need, or opting out of a to-go bag if you plan to eat at the restaurant.

Choose to reuse

There may be places that you frequent, like coffee shops or convenience stores, that would welcome you bringing your own cup to fill instead of using their branded single-use cups. Regular use of a refillable water bottle instead of a disposable plastic one can have a significant impact on how much trash you are creating just to stay hydrated.

As consumers take on more environmentally conscious habits and support like-minded businesses, more food service establishments will follow the lead and change their practices too.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

It’s no surprise that good nutrition positively affects health. In fact, poor diet and physical inactivity are leading causes of chronic illnesses, including Type 2 diabetes and cardiovascular disease.

Unfortunately, the benefits of eating right are not easily noticed day to day, and sometimes it takes a health scare to motivate the necessary lifestyle changes for improved health.

One fact that might come as a surprise is that nearly half of American adults have at least one preventable health problem that is closely attributable to their eating habits and sedentary lifestyle. One in three adults has hypertension, or high blood pressure.

Hypertension occurs when the force of the blood flowing through blood vessels is constantly too high. High blood pressure is sometimes called a silent killer because there are usually no obvious symptoms to signal the damage that is being done to the circulatory system. High blood pressure can cause heart attack, stroke and other health problems like kidney disease.

Some people with hypertension are prescribed medication to keep blood pressure controlled. Exercise and a low-sodium diet are also often recommended for people dealing with high blood pressure.

A recent 16-week study of overweight and obese men and women with hypertension found that lifestyle modifications can decrease the need to take medicine. Specifically, participants followed the DASH (Dietary Approaches to Stop Hypertension) plan, a plant-focused diet that emphasizes lean proteins and healthy fats while minimizing the intake of salt, sweets and red meat and has been scientifically proven to lower blood pressure. In addition, many were involved in weight loss groups and regular supervised exercise.

Participants who engaged in the weight loss program, followed the DASH plan and exercised lost the most weight and lowered their blood pressure the most, leading to 85 percent of participants not needing medication. Those who made only dietary changes also experienced improvements in blood pressure, but the results were not as strong.

The first step in preventing hypertension is to know your numbers. Monitoring your blood pressure is key to being in control and avoiding problems before they occur.

If you do have hypertension, here are eight lifestyle changes you can make to help lower your blood pressure:

1. Lose weight around your waist.

Abdominal fat, which includes fat around the internal organs, increases risk of high blood pressure and other serious health problems.

2. Create a regular exercise regimen.

Engage in activities that you enjoy, but first talk to your doctor, especially if it’s been a while since you’ve been active.

3. Limit alcohol intake.

Alcoholic beverages provide excess calories that can lead to unwanted weight. Remember that moderate alcohol consumption is up to two drinks per day for younger men, one drink per day for men 65 or older and one drink per day for all women.

4. Improve the quality of your diet.

Consider adopting a DASH plan of eating.

5. Limit sodium.

The daily recommendation is 2,300 mg, but those with high blood pressure on a low-salt diet should consume no more than 1,500 mg daily.

6. If you smoke…

… talk to your physician about a serious plan for smoking cessation.

7. Reduce your stress levels.

Meditation, breathing exercises, ensuring adequate nightly sleep and maintaining a manageable schedule are just some strategies for better stress management.

8. Diet.

Eat more potassium-rich foods such as tropical fruit, leafy green vegetables, root vegetables and beans.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Fall has officially arrived and with it comes cooler temperatures. The change in season, even as subtle as it is in Southern California, might have you craving cozy, warm drinks. While a steaming beverage might be perfect on a crisp autumn day, you’ll find that some are, in fact, healthier than others. While many cold weather drinks are nutritious, some are downright calorie bombs.

Here’s what you need to know about some of your favorite warm and seasonal beverage:

It might come as no surprise that hot cocoa and eggnog are high in sugar and fat. Hot cocoa averages about six tablespoons of sugar per serving and eggnog contains more than 10 grams of fat per cup. To make a healthier cup of cocoa, use a non-fat or low-fat milk or non-dairy milk and stir in half the recipe’s measurement of cocoa mix helping to boost your calcium and vitamin D intake while cutting back on the sugar and fat. For a lighter take on eggnog, pass on the alcohol-containing kind and make your own recipe with a low-fat milk and whole vanilla beans for rich flavor.

Espresso drinks like chai soy latte, caramel macchiato and pumpkin spice latte are super popular during these cooler months, but can vary widely when it comes to calorie content. When ordering these drinks out at a restaurant or coffee shop, request fewer pumps of syrup to cut back on the sugar without sacrificing the flavor altogether.  Portion control can go a long way, so consider ordering a smaller size and savor every sip.

Hot coffee and tea are among the lowest calorie options for warm drinks. However, adding creamer, sugar and flavored syrups can really increase the calorie and sugar content. For those who like the sweet taste, but would like to cut back on the sweeteners, gradually reducing the amount used in each cup can help your taste buds adjust to less sweetness. Folks who are interested in reducing their caffeine intake can reach for non-caffeinated herbal teas such as peppermint, chamomile and ginger tea as an alternative to caffeine-containing coffee and tea.

In addition to these warm beverage favorites, consider the nutritional value of other drinks you may come across during the cooler months.

Matcha tea: This powdered form of green tea is known for its intense antioxidant and anti-inflammatory properties derived from catechins. Matcha can be dissolved in hot milk or water for a soothing beverage that might be described as slightly sweet with a grassy taste.

Hot apple cider: Nutritionally similar to apple juice, apple cider is fat-free, but contains a significant amount of natural sugar derived from apples. Since it contains the water and sugar from apples, but not the fiber, cider is not as nutritious as eating a whole apple.

Bone broth: Made from simmering animal bones as well as vegetables and seasonings on the stove or in a crockpot at a low temperature for an extended time period, bone broth is a rich and savory stock-like liquid. While it is low in calories, many recipes are high in sodium making it a not-so-good choice for those on low-salt diets.

Turmeric latte: Traditionally made without the espresso found in typical lattes, turmeric latte or “golden milk” is prepared by mixing and heating dairy or non-dairy milk, turmeric and other spices like cinnamon, cardamom and black pepper. This creamy, bright gold-colored beverage reaps the anti-inflammatory health properties of turmeric that can help support brain and joint health, for example.

The bottom line is to be aware of the nutritional value of your favorite warm drinks. Check out the nutrition facts of the drinks you may order out. Prepare warm drinks at home using consciously chosen ingredients. While it’s no problem to enjoy an occasional treat, the drinks you are consuming regularly can serve as an opportunity to gain healthful benefits while steering away from unwanted calories and sugar.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

Halloween is all about dressing up in costumes, lots of treats and a ton of imagination, so it’s no surprise that kids (and even adults) love this time of year. While Halloween might seem like a sugar-laden nightmare for parents, it can be an opportunity to teach little ghouls and goblins about mindfulness and balance when it comes to what we eat.

By emphasizing the festive aspects of the holiday such as decorations, creative costumes and community Halloween activities, you can promote excitement and fun with less focus on tricky treats. Keep in mind, the grown-ups set the stage for how this and other holidays are celebrated and keeping an upbeat attitude while setting expectations can help keep everyone on track. Whether it’s a Halloween party, trick-or-treating or a relaxed evening passing out treats to neighborhood children, here are some ways to make Halloween this year healthier and a bit less spooky.

Start with a Balanced Meal

Before heading out to trick-or-treat or participate in Halloween haunts, enjoy a family meal that includes a lean protein, an energizing carbohydrate like sweet potato or brown rice and lots of veggies. Starting the night out with a nutritious meal will help curb the candy cravings and keep everyone fueled for some mischief-making.

Join the Teal Pumpkin Project

Halloween can be challenging for families with food allergies. The Teal Pumpkin Project is an initiative that raises awareness about food allergies. Homes that want to join in can simply place a teal colored pumpkin in front of their home to let folks with food allergies know that they offer non-food items to trick-or-treaters such as bubbles, pencils, stickers, or spider rings. Families unaffected by food allergies often appreciate these alternative prizes as well.

Practice Portion Control

Before taking off on Halloween night, have a talk about how to portion out candy and save it for later. It can be helpful to set some basic rules such as no eating candy while trick-or-treating. Not only does this help reduce candy consumption by increasing mindfulness, it ensures you can inspect the candy before it is eaten. Limitations as to how many pieces can be eaten per day and where it is kept in the home may also be part of the discussion.

Offer Healthy Treats

While many people like to go all out and pass out lollipops, chocolate bars and other traditional candies to trick-or-treaters, you may want to consider some more nutritious, but still fun options. Halloween-themed fruit snacks made with real fruit, mini bags of pretzels or popcorn, or whole grain granola bars are kid-friendly and parent-approved treats with more nutritional value. If you do plan to hand out candy, wait until right before Halloween to buy it to help avoid unintentionally nibbling on candy before the 31st.

Make Safety a Priority

Remember to inspect your child’s Halloween candy before it is enjoyed, especially for younger children and those with food allergies. If anything looks suspicious or isn’t well-wrapped in a factory sealed package, toss it. This is a good opportunity to have a chat about donating some candy, which can often be done through your dentist’s office and local charities.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.