Weekly tidbits on the latest nutrition news.

Stuff the Turkey, Not Yourself
With the Thanksgiving holiday approaching, it is important to stay on track with healthy eating. First and most importantly continue exercising because it keeps your metabolic rate high and in turn will burn more calories each day. Secondly, strive for balance. Eat only when you are hungry and stop when you feel comfortable. You can use less fat or oil than the recipe calls for and substitute ingredients with reduced-fat versions. Just remember this Thanksgiving season, only stuff the turkey, not yourself!

Mighty Mushrooms
Mighty mushrooms contain more potassium than an orange or even a banana. Potassium is a mineral that helps to lower elevated blood pressure and reduces the risk of stroke. Mushrooms also surpass all other foods within the produce category when it comes to selenium content. One serving of baby portabella mushrooms provides almost 1/3 the RDA for selenium. Lastly, the mighty mushroom is a good source of riboflavin and niacin.

Dracula take heed, it's a garlic stampede!
We all know that garlic is helpful in warding off vampires and other creatures of the night, but did you know that garlic can also help to prevent cancer? Compounds in garlic called allyl sulfides have been found to slow or prevent the growth of tumor cells in the body. Garlic, used as a dietary supplement, has also been found to lower cholesterol and blood pressure, as well as decreasing the risk of heart disease. Although garlic can be handy around Halloween, it can have some negative side effects including bad breath, body odor, heartburn, upset stomach, or thinning of the blood.

The Facts on Fructose
Fructose is found in honey, fruits, and high fructose corn syrup (HFCS). HFCS is used in soft drinks and processed foods due to its ability to prolong the shelf life of these items. Studies have been done that link a high fructose intake to weight gain. This correlation could be because foods sweetened with HFCS tend to be high in calories and low in nutritional value. Limit intake of HFCS by choosing naturally sweetened fruits, 100% fruit juice instead of sodas or other flavored drinks, and don't forget to read nutrition labels!

"The DL on MSG"
What exactly is MSG? MSG, or monosodium glutamate, is a flavor enhancer used in foods such as soups, processed meats, and Asian cuisine. While it provides an added punch of flavor, it has been found to have a few negative side effects, including headache, nausea, and vomiting. The FDA recognizes this additive as generally safe to eat, but for the few who exhibit an allergy to MSG, it is best to avoid it. For those of you who experience no side effects from MSG consumption, enjoy the savory flavors it can add to any dish!

Understanding Organic
Organic foods are grown using natural fertilizers rather than chemicals, and animals raised organically are never treated with antibiotics. These methods result in a product of similar nutritional value, quality, and appearance, though organic foods sometimes spoil more quickly than conventionally grown foods. Also, organic foods are a bit pricier due to the extra labor that goes into the growing process. Whether you choose organics or not, it is best to purchase the freshest goods possible to ensure product quality!

Bone Up on Calcium
What can Calcium do for you? It's important for healthy bones, teeth, blood pressure, and overall health. On average Americans are consuming 1.5 servings of dairy foods per day, whereas MyPyramid suggests 2-3 servings per day. Low-fat or fat-free options are encouraged as they help control fat intake, yet still provide you with nutrients. Non-dairy food high in calcium include broccoli, sardines, and salmon. So check out these foods as well as dairy products to meet the daily recommendations for calcium!

Go Wild for Whole Grains
Make half of all your grains whole grains! Whole grains are loaded with fiber which reduces the risk of coronary heart disease. If three ounces of whole grains are eaten daily it may help with weight management. So how do you add whole grains to your diet? Try using whole grain pasta, bread, and brown rice. In mixed dishes, use barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries. Experiment by substituting whole wheat or oat flour for up to half the flour needed in pancakes.

The Mediterranean Diet
How is the Mediterranean diet different from the American diet? Well, the Mediterranean diet consists of plenty of fruits and vegetables, grains, beans, nuts, cheese, fish, poultry and olive oil. The Mediterranean countries have some of the lowest rates of heart disease in the world. While their diet contains just as much fat as the U.S. diet, it is in the form of heart-healthy monounsaturated fat found in olive oil and omega-3-fatty acids found in fish. We should take a lesson!

Make Way for Olive Oil
Butter needs to move over and make way for olive oil. Olive oil contains a high percentage of monounsaturated fats, which are healthier than polyunsaturated fats and saturated fats. A lower risk of heart disease, lowering blood pressure, and a reduction in the level of LDL (bad) cholesterol are all positive health benefits of olive oil. But before you go and start chugging olive oil, beware that every tablespoon of olive oil contains 130 calories. So, use in moderation.