Supplements and Safety

    For some individuals, vitamins and supplements can help fill nutrient gaps when diet alone isn’t enough. However, there’s limited evidence that supplements prevent chronic disease. In some cases, high doses may even cause harm or increase the risk of certain health conditions. 

    For example, research shows that people who smoke or have smoked may have a higher risk of lung cancer and cardiovascular disease when taking beta-carotene supplements. Many vitamins and minerals also have upper intake limits that are difficult to exceed through food but easier to surpass with supplements. 

    Eating a balanced variety of foods is the best way to meet your nutrient needs while also gaining benefits like fiber and antioxidants. 

• Vitamin E: nuts, seeds, vegetable oils, spinach, fortified cereals  
• Folate: orange juice, leafy greens, broccoli, peanuts, avocado, enriched grains  
• Vitamin B6: potatoes, bananas, meats, whole grains, nuts, beans  
• Vitamin B12: dairy, meat, fish, poultry, eggs  
• Vitamin A (beta-carotene): orange/yellow fruits, root vegetables, leafy greens  

    Instead of relying on supplements, aim to stock your kitchen with nutrient-rich foods like fruits, vegetables, and whole grains. A well-balanced diet can support heart health and overall wellness. If you’re unsure whether your diet meets your needs, talk with a doctor or registered dietitian before starting supplements. 

    Source: https://www.eatright.org/health/essential-nutrients/supplements/supplements-and-safety 

Make a Fresh Start with Spring Foods

    Spring is a perfect time to refresh meals with seasonal fruits and vegetables after winter. Four spring favorites—spinach, beets, strawberries and asparagus—offer strong nutrition and versatility. 

    Spinach is rich in vitamins A and K for eye and bone health, plus folate, iron, potassium and magnesium for growth and muscle development. It can be enjoyed in salads or cooked dishes, and its mild taste blends easily into sauces, smoothies, and soups for picky eaters. 

    Beets provide folate and fiber, while beet greens add vitamins A and K along with key minerals. Roasting brings out their natural sweetness, and they can also be shredded raw, blended into soups, or mixed into dips like hummus. 

    Strawberries shine in spring with a full day’s worth of vitamin C per cup, plus fiber and manganese for bone health. They’re easy to serve fresh, in meals or drinks, and even strawberry tops can be used to flavor water. 

    Asparagus supplies vitamin K, folate, vitamin A, and iron. Its colorful varieties are fun to eat and taste great roasted or added to pastas, salads, and stir-fries.  

Source: https://www.eatright.org/food/food-preparation/seasonal-foods/make-a-fresh-start-with-spring-foods 

Fruit and Herb Sparkling Water Recipe

    Get creative and mix your favorite fruits—sweet or tart—to make refreshing aguas frescas (“fresh fruit water”). Popular in Latin American and Caribbean cultures, these drinks blend fruit with water and a splash of sparkling water for a light, fizzy finish. They’re a hydrating, vitamin C-rich, low-calorie alternative to sugary drinks. Try unique fruits like mango, papaya, or guava, or stick with favorites like berries, citrus, or pineapple.  

Ingredients: 

8 oz berries (or other fruit)  
1 cup cubed melon  
2 cups cold water  
2 tbsp fresh basil or mint  
¼ cup lemon juice  
2 tbsp sugar (optional)  
Ice  
8 oz sparkling water  

Directions: 

Blend fruit, water, and herbs until smooth. Let sit for 5 minutes, then stir in lemon juice and sugar (if using). Pour over ice, top with sparkling water, garnish, and serve immediately. 

Source: https://www.eatright.org/recipes/beverages/fresh-fruit-and-herb-sparkling-water-recipe  

6 Healthful Eating Tips to Consider During Passover

    Passover often involves larger, later meals, more sweets, and less activity, which can make healthy eating a challenge. However, maintaining balanced habits during the holiday is still achievable with mindful choices. 

    Focus on permitted whole grains such as whole-wheat matzo, spelt, farfel, and quinoa to stay full longer. Starting the day with a balanced breakfast—like Greek yogurt with fruit, eggs, or vegetable omelets—can help prevent overeating later. Throughout the day, aim for balanced meals and snacks that include fruits, vegetables, lean protein, and low-fat dairy. 

    Be intentional with desserts, choosing treats mindfully rather than out of habit. At meals, use portion control by filling half your plate with produce, one-quarter with lean protein, and one-quarter with whole grains, and eat slowly to recognize fullness. Finally, prioritize movement when possible, even if it’s just short walks, to support overall well-being during the holiday.  

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/6-tips-for-a-healthy-passover

Chocolate Almond Butter Muffins with Dried Cherries Recipe

Enjoy these vegan friendly chocolate muffins as a sweet treat at any time of the day. 

Ingredients 

• Nonstick cooking spray 

• ¾ cup vanilla soy milk 

• 2 teaspoons apple cider vinegar 

• 1 cup all-purpose flour, unbleached 

• 1 cup white whole-wheat flour 

• ⅓ cup cocoa powder 

• 1 teaspoon cinnamon 

• 2 teaspoons baking powder 

• 1 teaspoon baking soda 

• ¼ teaspoon salt 

• ½ cup dried unsweetened cherries 

• ½ cup mini dairy-free chocolate chips 

• ½ cup canned black beans, drained and rinsed 

• ⅓ cup almond butter 

• ⅓ cup maple syrup 

• ½ cup unsweetened applesauce 

• 3 tablespoons olive oil 

• ½ teaspoon almond extract 

 

Instructions 

1. 1. Wash your hands before beginning! 

2. 2. Preheat oven to 375°F. Spray muffin cups with cooking spray. 

3. 3. Stir together soy milk and apple cider vinegar in a bowl, and set it aside.  

4. 4. In a large bowl, add both flours, cocoa powder, cinnamon, baking powder, baking soda, salt, dried cherries, and ¼ cup of the chocolate chips. Stir ingredients well, and set it aside.  

5. 5. Add black beans, almond butter, maple syrup, apple sauce, olive oil, almond extract, and the original liquid mixture from step 2 into a blender. Blend on high until smooth (about 10 seconds).  

6. 6. Add the wet mixture to the dry mixture, and stir until combined.  

7. 7. Spoon mixture evenly into the muffin cups and sprinkle with remaining ¼ cup chocolate chips.      8. Bake for 15 minutes.  

8. 9. Let the muffins cool, and enjoy! 

 

Nutrition Information 

• Serves: 12 
• Serving Size: 1 Muffin 
• Per serving: 
• 238 calories 
• 11 grams total fat (3 grams saturated fat) 
• 33 grams carbohydrate  
• 5 grams protein 
• 5 grams fiber 

 

Source: https://www.eatright.org/recipes/breakfast/chocolate-almond-butter-muffins-with-dried-cherries-recipe