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Archive for the ‘Nutrition’ Category

MyPlate Mondays: Holiday Recipes

Now that we’ve covered all the basics of healthy eating, using MyPlate as our guide, it’s time for the ultimate test: the holidays. Unlike Thanksgiving, which entails a single day of over-indulging, the winter holidays are much sneakier. Work parties, family gatherings, and meeting up with visiting friends can take up every weekend in December, and eventually take its toll on your waistline and health. Between Hanukkah, Christmas, end-of-semester stress, end-of-quarter celebrations, and finally New Years, we could take in an average of 500-1000 extra calories a day in December! But fear not! Healthy holiday

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MyPlate Mondays: Dairy

What is a dairy product? Dairy products are made with milk and retain high calcium levels How much do I need? Adults need 3 cups daily Remember: Make it fat-free or low-fat (Use this chart to determine what a cup is.)   The last of the major food groups is dairy, of which you need at least three cups daily. The biggest benefit of dairy products is calcium. Products such as cream cheese and butter are not considered dairy products because they have little to no calcium. But milk substitutes (such as soymilk) that are

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MyPlate Mondays: Protein

What is protein? Proteins are the building blocks of cells and come from animal products, beans, seeds, and nuts How much do I need? Adults need 5-6.5 ounces daily Remember: Go lean with protein (Find out how many servings of protein you need. Use this chart to determine what an ounce is.)   Of the five food groups, proteins are probably the most misunderstood category while simultaneously being the most over-consumed as the American diet places heavy emphasis on meat and animal products. With the new MyPlate graphic, we see that proteins should make up

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MyPlate Mondays: Fruits

What is a fruit? Fruits are the sweet, seed-bearing parts of plants. How much do I need? Adults need 1.5-2 cups daily. Remember: Make half your plate fruits and vegetables. (Find out how many servings of vegetables you need. Use this chart to determine what a cup is.)   Like vegetables, fruits are loaded with vitamins and nutrients and should make up around 20% of your plate. Fruits include berries, melons, apples, bananas, oranges, grapes, and also 100% fruit juices. Fruits, along with vegetables, are naturally low-fat and low-calorie, and contain no cholesterol. Fruits contain

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Eight Tips for a Happy and Healthy Thanksgiving!

Every year, millions of Americans look forward to Thanksgiving: a day of celebrating, giving thanks, and eating delicious foods. But for people with chronic diseases, those on a diet, or those just looking to maintain a healthy diet, Thanksgiving can be scary and intimidating, and it can be hard to resist breaking good habits for a day of indulgence. That’s why we’ve got eight tips for a happy and healthy Thanksgiving. We know that not everyone can control the meal they eat, so we’ve split our tips into advice for chefs and advice for guests.

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MyPlate Mondays: Vegetables

What is a vegetable? Vegetables include storage parts, leaves, and stems of plants (everything except seeds and sweet fruits) How much do I need? Adults need 2-3 cups daily. Remember: Make half your plate fruits and vegetables (Find out how many servings of vegetables you need. Use this chart to determine what a cup is.)   Vegetables provide numerous vitamins and nutrients and should make up around 30% of your plate. Vegetables include the roots (carrots, beets, turnips), tubers (potatoes, yams), leaves (spinach, chard, lettuce), flower buds (broccoli, cauliflower), and stems (celery, asparagus, bamboo). Some

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MyPlate Mondays: Grains

What is a grain? Grains include whole grains (whole-wheat flour, oatmeal, whole corn/cornmeal, brown rice) and refined grains (white flour, de-germed cornmeal white bread, white rice) How much do I need? Adults need around 6-8 ounces daily. Remember: Make half your grains whole grains. (Find out how many grains you need. Use this chart to determine what an ounce is.)   Grains form the base of any strong diet and should make up around 30% of your plate. Of all the food groups, grains may be the one group Americans get enough of. However, not

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