Water is vital to our overall health. Needed to sustain life, water makes up 60% of the human body on average. It serves as the building block of new cells and is important for:

• Regulating body temperature
• Aiding in digestion
• Assisting nutrient absorption
• Aiding in blood oxygen circulation

Approximately 80% of your total water intake comes from drinking water and beverages. The remaining 20% is derived from food. Eating adequate amounts of fruit and vegetables can help you stay hydrated.

Dehydration Awareness

Dehydration can contribute to a variety of medical conditions such as kidney stones, urinary tract infections and constipation. Symptoms of dehydration may include:

• Dark urine
• Less frequent urination
• Headache
• Fatigue
• Dry mouth
• Dizziness
• Confusion

How Much Water Do I Need?

In general, to calculate how much water you should drink daily, divide your weight into pounds by two.

Weight (lbs.) ÷ 2 = oz. of water per day
Example: 200 lbs. ÷ 2 = 100 oz. (12 8 oz. cups of water)

Factors that Increase Hydration Needs

Beyond your body’s daily need for water, your activity level, sweat rates and climate can leave you thirsty for more.

• Climate. Those who live in hot and humid climates, as well as higher altitudes, require more water intake due to excessive sweating.

• Physical activity. As you lose fluids via sweat during exercise and physical activity, it’s important to replace those fluids. It is recommended you consume six to eight ounces of water before exercising and four to six ounces every 20 minutes during exercise.

• Illness. When you are sick, your body is often working overtime. Whether you have a stomach bug and are losing fluids or have a cold with congestion, increasing your fluid intake can help replace the lost fluids and break up any congestion you may have.

What Counts as Water/Fluid?

Be mindful that other beverages can contribute to your daily fluid intake. The gold standard is plain water; however, additional options include:

• Herbal tea (for example, chamomile or peppermint)
• Sparkling water (for example, Topo Chico®, La Croix® or Bubly™)
• Flavored unsweetened still water (for example, Hint®)
• Coffee and tea

Despite their caffeine content, coffee and tea still contribute to your daily fluid intake. While caffeine has a mild diuretic effect, research shows moderate consumption of caffeinated beverages does not lead to significant fluid loss.

Tips to Help You Drink More Water

Drinking more water is sometimes easier said than done. Below are tips to help you increase your water intake throughout the day.

• Always keep a bottle of water with you.

• Buy a water bottle with time markers or choose a smart water bottle such as HidrateSpark®. This water bottle connects with an app on your phone, which tracks how much you have had to drink that day. The water bottle also glows when it is time to take a drink.

• Sip through a straw for convenience.

• Set small goals throughout the day. (30 oz. by noon, etc).

• Be intentional by taking three to five big gulps every hour on the hour.

• Download a hydration tracking app.

• Change the flavor by infusing water with fruit, citrus or herbs.

• Sparkling water adds to your hydration count and can be a refreshing change.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Ngocmy Nguyen, MS, RDN, LD, and Cooper Clinic Nutrition.

When you hear the word “snack,” what comes to mind? Do you picture chips from a vending machine or microwaveable popcorn? The word snack may remind you of childhood favorites such as packaged baked goods or fruit gummy snacks. You may feel a negative association with the word “snack” and have the misconception that snacks are “unnecessary calories” or “a bunch of sugar.” Because snacks are often demonized and misjudged, it may be surprising to know snacks can help you meet your nutrition goals.

What Can a Snack Do for You?

The primary purpose of a snack is to help bridge the gap between meals. Your body often sends you signals that it is time to eat and sometimes those signals come before the next meal rolls around. Some signs/signals indicating you may need a snack include:

• Stomach growling
• Energy dropping
• Shakiness
• Lightheadedness

Repeated extreme hunger at lunch or dinner is another sign a snack might be needed. When hunger is high, you are less likely to make mindful choices and more likely to eat quickly, which can lead to overeating. If you regularly arrive at lunch or dinner feeling ravenous, try adding a snack mid-morning or mid-afternoon.

Of course, knowing when to pick up a snack is only half the equation. You also need to know what to eat to create a balanced snack. When in doubt, select a carbohydrate source and pair it with a protein source. For example, berries with Greek yogurt.

A carbohydrate source on its own may yield somewhat of a spike in blood glucose. Adding a protein and/or fat source can help to mitigate this spike. A steady blood sugar response gives you a more sustained energy level, helping you feel your best. Protein also helps to keep you feel full longer, allowing you to arrive at your next meal with a comfortable level of hunger.

Once you have selected your carbohydrate and protein, ask yourself if there’s anything you can add to make the snack more satisfying. Fullness is different than satisfaction. Have you ever felt physically full but left wanting more? You probably needed something additional to satisfy a specific craving, which is an important piece of the nutrition puzzle but is often overlooked. If you do not satisfy your cravings, it may manifest as overeating as your body works to fill that void.

How can you make your snack satisfying? Using the example of yogurt and berries:

• Add different textures, such as a sprinkle of granola or chopped nuts
• Add a drizzle of almond butter or spoonful of dark chocolate chips for richness
• Use frozen berries for a temperature contrast

Balanced Snack Ideas

In need of some snack inspiration? Try some of the snack examples listed below.

• Oikos® Pro yogurt + berries + hemp seeds
• Food for Life® Ezekiel 4:9 bread toasted + reduced-fat cottage cheese + sliced cherry tomatoes + balsamic drizzle
• Fairlife® Nutrition Plan® protein shake/Oikos® Pro Protein shake + apple
• Seapoint Farms dry roasted edamame + Lesser Evil® cheese puffs (with avocado oil)
• Rotisserie chicken salad (made with Greek yogurt + lite mayo) + Mary’s Gone Crackers™
• Smoothie with Truvani® protein powder + frozen berries + almond milk + almond butter
• Three Wishes® cereal + low-fat Fairlife® milk
• Quaker® 30% less sugar instant oatmeal + low-fat Fairlife® milk
• Hard-boiled eggs + orange slices  
• Chia pudding with PB2® + Greek yogurt + almond milk + chia seeds
• Babybel® Reduced Fat cheese + Mary’s Gone Crackers™ + steamed edamame
• Hummus topped with Biena® roasted chickpeas + raw veggies for dipping
• Aloha or RXBAR® protein bar
• Pillars® drinkable yogurt + berries

Five Tips for Power Snacking

Snacks, when properly planned, can be an added source of nutrient-dense foods to help you power through the day. Follow these five healthy snacking tips.

1. Plan ahead. Healthy snacks often take a little extra time and effort so plan accordingly. Add some healthy snack options to your weekly shopping list. Buy items in bulk and divide them into single-serve containers to easily grab and go.
2. Be mindful. Put away distractions while you enjoy your snack. When you are distracted by your phone or TV, you are more likely to be inattentive to your internal signals of hunger and fullness. Mindful eating allows for a more enjoyable and satisfying snack.
3. Eat a balanced snack. You often hear about eating a balanced meal, but you rarely hear someone talking about eating a balanced snack. It is just as important to incorporate a lean protein, healthy fat, high-fiber carbohydrates and colorful fruits and veggies into your snacks.
4. Keep snacks at hand. Never leave home without a snack! Keep non-perishables such as nuts, dried fruit or whole grain crackers in your car, desk, office or purse/bag.
5. Snack with purpose. Remember, snacks are not meal replacements and are meant to bridge the gap between meals. Be mindful to time snacks so they do not interfere with meals. Additionally, allow for flexibility with snacks, as some days might require snacks while others may not.

Let snacks be one of your tools to help you achieve and maintain a healthy weight. Plan ahead and get snacking!

To schedule a one-on-one consultation with a registered dietitian nutritionist to build a healthy eating program or learn more about Cooper Clinic Nutrition, visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by London Robinson, MCN, RDN, LD, and Cooper Clinic Nutrition.

Diets incorporating more plant-based foods have been rising in popularity over the last decade. The main reasons for this increase are the numerous health benefits associated with consuming a more plant-forward diet.

Research shows a diet higher in plant-based foods has anti-inflammatory properties and can help improve cardiovascular health by lowering cholesterol and blood pressure. Plant-based foods tend to be rich in fiber and are nutrient dense which can provide increased satiety and help with weight management. Higher fiber foods also help to support a healthy gut microbiome and manage blood glucose levels.

A plant-forward diet focuses on consuming a variety of:

• Fruits
• Vegetables
• Nuts
• Seeds
• Beans
• Legumes
• Whole grains

While plant-based foods can offer many health benefits, it’s good to keep in mind not all options are the same. Some highly processed meat alternatives—such as plant-based burgers, chicken and pork—can contain added fats and sodium, which may not be the healthiest choice when eaten frequently.

Complete Proteins

One common misconception about a plant-forward diet is that it’s naturally low in protein. A complete protein includes all nine essential amino acids, which are the building blocks of protein, and are commonly referred to as animal proteins. For individuals who follow a plant-forward eating pattern, soy (tofu, edamame, etc.), quinoa, buckwheat, hempseed and amaranth are complete protein options.

All other vegetarian protein options need to be combined with other foods to fill in the gaps in the missing amino acids. These foods paired together are called complementary proteins. For example, pairing black beans and brown rice or whole wheat bread and peanut butter. You don’t need to consume them in the same sitting but try to include a variety of complementary protein foods throughout the course of the day.

A few ways you can add protein into your day while enjoying a variety of plant-based foods are:

• Snack on dry roasted chickpeas
• Snack on edamame
• Add hemp seeds to smoothies, salads or baked potatoes

Read more about a variety of protein you can include in your diet: Adding Plant-Based Proteins to Your Diet.

Diversifying Your Diet

When starting a plant-forward eating pattern, be adventurous and try a new recipe that includes plant-based proteins. A few ideas include:

• Cook a vegetarian meal once a week.

• Eat a whole grain at breakfast such as oatmeal with walnuts and berries.

• Choose fats such as avocado, olive oil, nuts or seeds to accompany your meals in place of saturated fats such as butter, cheese or fried foods.

Another way to start thinking more plant-forward is to decrease the serving size of animal proteins at mealtimes by filling your plate with foods such as beans, quinoa and vegetables. Make these foods the focus of your plate rather than the meat. Many plant-based meal patterns, such as the Mediterranean diet, include small amounts of lean red meat, poultry and seafood.

Embracing a plant-forward diet doesn’t require an all-or-nothing approach. Whether you’re adding more vegetables to your meals, trying a meatless meal one night a week or exploring different plant-based proteins, these small steps contribute to better health.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Kirstin Taylor, MS, RDN, LD.

With so many regions and practices around the world, five areas can help teach people ways to better their overall health. These areas have even shown ways to help you live longer. These regions are called Blue Zones.

Blue Zones, as they are dubbed by Dan Buettner, author of the book The Blue Zones Solution, are areas in the world with the highest longevity. People in the Blue Zones reach the age of 100 at a rate 10 times the average in the United States. These five areas were identified by Buettner for their longevity associated with both their diet and lifestyle:

• Ikaria, Greece
• Sardinia, Italy
• Nicoya, Costa Rica
• Okinawa, Japan
• Loma Linda, California

Despite Blue Zones being located all over the world and their inhabitants living in very different cultures, nine commonalities were found between these groups of long-lived people. By trying to adopt these nine lessons from the world’s oldest and healthiest people—the Power of 9 as Buettner labeled them—we can hopefully create positive change in our own lives.

1. Move naturally
2. Have purpose
3. Downshift
4. 80% rule
5. Plant based
6. Wine at 5
7. Right tribe
8. Loved ones first
9. Belong

Ways to Incorporate the Power of 9 into Everyday Life

1. Move Naturally

• Incorporate exercise into your day; read Fitness Files articles and watch Exercise Moves videos for tips and advice from Cooper experts
• Be active by walking and gardening

2. Have Purpose

• Find your purpose in life and commit to it to support a longer, happier life
• Volunteer at a local community group to support what you enjoy

3. Downshift

• Be mindful at mealtimes and allow time to rest and digest
• Prioritize sleep by aiming for 7-9 hours per night
• Go outside to enjoy nature and get sunshine, which helps produce vitamin D3
• Aim for more of a relaxed pace of life without stress

4. 80% Rule

• Practice Hara Hachi Bu, a Japanese eating practice of mindfully eating until you’re 80% full
• Take your time at meals and enjoy them with friends and family

5. Plant Based

• Choose whole foods from the earth and limit processed foods
• Limit meat by eating one serving a week comparable to the size of a deck of cards
• Favor fish and choose from the middle of the food chain for less mercury; avoid large predator fish such as shark, mackerel and tilefish
• Have two ice cube sizes of dairy a few times a week, primarily from goats and sheep
• Have an egg every other day for a good source of protein
• Eat at least one cup of cooked beans daily for fiber and protein
• Eat a handful of nuts daily
• Choose heart-healthy oils, such as avocado and olive oil, for cooking and salad dressing
• Eat no more than 1/4 of your plate in bread and when you do, choose whole grain or sourdough
• Slash sugar in your diet and use natural sweeteners such as honey or agave
• Avoid beverages with added sugar; instead opt for sparkling water, tea or water

6. Wine at 5

• Primarily red wine for the benefits of the resveratrol
• Enjoy a glass with friends and family during mealtimes
• For those who don’t drink, there is no research to start drinking any alcohol

7. Right Tribe

• Spend time laughing, being social and playing games with family and friends

8. Loved Ones First

• Keep your family close and live in extended family units if that works for you
• Commit to a life partner, which can add three years to your life expectancy
• Grandparents can help care for the grandchildren, adding to a sense of purpose

9. Belong

• Join a community with common interests to feel connected
• Engage in conversations with coworkers and friends
• Be open to new experiences

In addition, learning how to manage your stress can benefit your longevity. Here are tips to better manage your stress:

• Choose foods high in omega-3 fatty acids to provide antioxidant support such as salmon, chia seeds and walnuts
• Eat foods high in magnesium to help muscles relax; examples: avocado, banana, broccoli and spinach
• Consider trying herbs such as ashwagandha (nutritional supplement), lemon balm (tea) and chamomile (tea)
• Enjoy time with friends and family by dining together and playing games

The Blue Zones offer you valuable insights into how diet and lifestyle can influence longevity. Following a more plant-based diet with an emphasis on whole foods versus processed is a good place to start. Next, consider focusing on the social aspects of finding community and volunteering for a cause you believe in. Genetics may play a role in longevity, but you can have a say and choose to incorporate the Power of 9!

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article by Amber Grapevine, MS, RDN, LD, and Cooper Clinic Nutrition.

Bread is a staple in many diets around the world, but not all bread is created equal. Among the most common options is whole wheat bread, often considered the healthier choice compared to white bread. However, there’s ongoing debate about whether whole wheat bread can contribute to weight gain. It’s hard to tune out the noise and decide what’s true.

If you enjoy having a slice of whole wheat bread or two, rest assured it’s not the bread that’s causing weight gain. However, eating excess bread—or any food in excess quantities—may push a person over the amount of calories their body actually needs and create weight gain. Also, it’s important to understand the role of refined carbohydrates in weight management and how they compare to whole grains, particularly in the context of bread.

The Role of Refined Carbohydrates in Weight Gain

Refined carbohydrates are found in a variety of foods, including white bread, pastries and many processed snacks. The process of removing carbs from bread strips away most of the fiber, vitamins and minerals, resulting in a product that is calorie-dense and nutritionally poor.

When consumed, refined carbs are quickly broken down into glucose, leading to rapid spikes in blood sugar levels. This sudden surge triggers the release of insulin, a hormone that helps store glucose as fat if it’s not immediately used for energy. Over time, frequent consumption of refined carbohydrates can lead to insulin resistance, a condition that impairs the body’s ability to manage blood sugar. Insulin resistance can contribute to weight gain and increase the risk of developing type 2 diabetes.

Whole Wheat Bread vs. Refined Bread

Whole wheat bread is made from flour that contains the entire wheat kernel with its natural fiber, vitamins and minerals. This composition gives it a higher fiber content than white bread, which is made from refined flour. Fiber plays a critical role in weight management by slowing digestion, promoting satiety and helping regulate blood sugar levels.

Whole wheat also has a lower glycemic index, which refers to the effect food has on blood sugar. Compared to white bread, whole wheat causes a slower, more gradual rise in blood sugar. This steadier increase reduces the likelihood of insulin spikes and helps maintain energy levels longer, which can prevent overeating later in the day.

Evidence Supporting Whole Grain Diets

Numerous studies have investigated the health benefits of whole grains, including their impact on weight. A 2012 study from The Journal of Nutrition explored the effects of replacing refined grains with whole grains in the diet. Over 12 weeks, participants who consumed whole grains showed a significant decrease in both body weight and body fat, particularly around the abdomen. The study attributed these results to the high fiber content of whole grains, which likely contributed to greater feelings of fullness and reduced overall calorie intake.

A 2024 study published in the journal Nutrients examined the effects of whole grains on weight and fat distribution. The researchers found individuals who consumed whole grains regularly had lower body mass indexes (BMI) and less abdominal fat than those who consumed fewer whole grains. The study also noted higher whole grain intake was associated with reduced overall fat mass, particularly visceral fat, which is linked to higher risks of chronic diseases such as heart disease and diabetes.

Another study, a meta-analysis published in BMC Cardiovascular Disorders in 2020, focused on the impact of whole grains on cardiovascular risk factors in overweight and obese adults. The findings suggest a diet rich in whole grains is linked to a slight reduction in body weight and LDL (“bad”) cholesterol levels, as well as a decrease in inflammatory markers such as C-reactive protein. While the effect on body weight was modest, the overall health benefits, particularly for cardiovascular health, were clear, reinforcing the importance of whole grains in the diet​.

How to Include Whole Wheat Bread in Your Diet

Despite the benefits of whole grains, not all bread labeled “whole wheat” or “whole grain” is created equal. The key to choosing truly whole grain bread lies in understanding labels and ingredients.

When selecting which bread to buy look for 100% whole wheat on the package or look for the whole grain stamp to help you ensure you’re getting whole grains.

The amounts of whole grains recommended per day differ by age and gender. But in general, the recommendations are:

• Men, 30+ years old: 3.5-5 oz. /day
• Women, 30+ years old: 3-3.5 oz./day

A one-ounce equivalent of grains is:

• 1 slice of whole wheat bread
• 1 cup of ready-to-eat cereal
• 1/2 cup brown rice

Below are Nutrition Facts labels to help you compare whole wheat bread to white bread. The whole wheat bread (left) contains more fiber than the white bread (right). On the ingredients list you want whole wheat flour listed as the first ingredient. Be cautious of terms such as “multigrain” or “wheat” without a percentage listed as they are likely partially made with refined white flour.

Another ingredient to watch for is added sugars, often used to improve the taste and texture of whole wheat bread. High amounts of sugar can counteract some of the health benefits of whole grains by adding unnecessary calories and contributing to blood sugar spikes. Ideally, a good whole wheat bread will have little to no added sugars.

Look for breads that have a high fiber content—at least 2-3 grams of fiber per slice. This ensures you’re getting bread that not only provides whole grain nutrition but also contributes to your daily fiber intake, helping you stay full and satisfied.

Meal Ideas Incorporating Whole Wheat Bread

Avocado Toast

• 1 slice whole wheat bread, toasted
• 1/3 avocado, smashed on top of bread
• 1 egg, cooked in olive oil and placed on top of bread with avocado

Calories: 235
Protein: 10 g
Carbohydrates: 18 g

Simple Turkey Sandwich

• 2 slices whole wheat bread
• 3 oz. turkey deli meat
• 1 slice tomato
• 1 leaf romaine lettuce
• 2 tsp. Dijon mustard
• 1 slice 2% milk cheddar cheese

Calories: 295
Protein: 28 g
Carbohydrates: 29 g

Key Points

Whole wheat bread, when chosen wisely, can be a part of a healthy diet that supports weight management. Unlike refined carbohydrates found in white bread, whole wheat bread provides essential nutrients and fiber that help regulate blood sugar levels and promote satiety.

Paying attention to ingredient labels when selecting whole wheat bread and understanding the ingredients can help you make the best choice for your health. Ultimately, incorporating whole grains such as whole wheat bread into a balanced diet can contribute to overall well-being without the fear of weight gain.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Hannah Janysek, MS, RDN, LD, and Cooper Clinic Nutrition.

When it comes to nutrition, we often focus on what we eat—whole grains, proteins, fats and sugars—but recent research suggests the order in which we consume these foods may also play a critical role in our health. This concept, known as food sequencing, is gaining attention for its potential impact on blood sugar levels, which are linked to the risk of developing type 2 diabetes and other metabolic conditions.

Understanding Food Sequencing

Food sequencing involves consuming diverse types of foods in a specific order during a meal to manage the body’s glycemic response—the rise in blood glucose levels following food intake. The theory behind food sequencing is that starting with foods that have a low glycemic index (GI), such as a non-starchy veggies, nuts, beans/lentils, whole grains or proteins, can slow the absorption of carbohydrates that are eaten later in the meal. This leads to a more gradual increase in blood sugar levels, rather than a sharp spike.

The Dangers of Blood Sugar Spikes

Blood sugar spikes occur when glucose is rapidly absorbed into the bloodstream after consuming high-GI foods, such as refined carbohydrates and sugary drinks. These spikes can be harmful over time as they place a significant burden on the body’s ability to regulate glucose. When the pancreas struggles to produce enough insulin to manage these spikes, it can lead to insulin resistance—a key factor in the development of type 2 diabetes.

Chronic blood sugar spikes can also cause inflammation and damage to blood vessels, increasing the risk of cardiovascular disease. Frequent spikes followed by sharp drops in blood sugar can lead to energy crashes and increased hunger, creating a cycle that contributes to overeating and weight gain.

The Impact of Food Sequencing on Blood Sugar Levels

A 2022 study by Japanese researchers highlighted the benefits of food sequencing in controlling post-meal blood sugar levels. The study found participants who consumed vegetables and protein before carbohydrates had significantly lower blood sugar levels after meals compared to those who ate carbohydrates first. This simple change in eating order led to a reduction in the overall glycemic response offering a promising strategy for managing blood sugar levels in individuals at risk for type 2 diabetes.

Foods That Cause Blood Sugar Spikes

Certain foods are notorious for causing rapid increases in blood glucose. These include:

• Refined grains: White bread, white rice and pasta made from refined flour are quickly broken down into glucose in the body, leading to spikes.
  

• Sugary foods: Candies, pastries and sodas contain excessive amounts of simple sugars that are rapidly absorbed into the bloodstream.
  

• High-GI fruits: While fruit is healthy, fruits such as watermelon and pineapple have a higher glycemic index and can cause quick rises in blood sugar. Note that these fruits are still packed with beneficial nutrients.

On the other hand, low-GI foods, such as non-starchy vegetables, whole grains, legumes and proteins, are digested more slowly. Slower digestion leads to a steadier release of glucose into the bloodstream.

The Role of Dietary Fiber in Blood Sugar Control

Dietary soluble fiber, particularly soluble fiber found in foods such as oats, legumes and many vegetables, plays a crucial role in managing blood sugar levels. Fiber slows the digestion and absorption of carbohydrates, which helps prevent the rapid rise in blood sugar. This is why consuming fiber-rich foods first, as part of a food sequencing approach, can be beneficial.

When fiber is consumed before high-GI foods, it forms a gel-like substance in the digestive tract that slows the passage of food. This not only delays glucose absorption but also promotes a feeling of fullness, which can help with weight management.

An Example of Food Sequencing

To put food sequencing into practice, consider a balanced meal with a focus on the order in which you consume each component. Here’s an example:

Meal: Grilled chicken, mixed vegetable salad, quinoa and a slice of whole grain bread

1. Start with the salad: Begin the meal with a mixed vegetable salad, containing leafy greens, tomatoes, cucumbers and a light vinaigrette. The fiber from the vegetables and healthy fats from the dressing will help slow the absorption of glucose from the rest of the meal.
   

2. Eat the protein: Next, move on to the grilled chicken. The protein further slows digestion and helps stabilize blood sugar levels.
   

3. Consume the carbohydrates: After the vegetables and protein, eat the quinoa and whole grain bread. Since the body is already processing the fiber and protein, the carbohydrates will be absorbed more slowly, preventing a sharp increase in blood sugar.

By following this order, you can enjoy a variety of foods while minimizing the impact on your blood sugar levels. This approach is not only beneficial for those with existing metabolic concerns but can also be a proactive strategy for anyone looking to improve their overall health.

Takeaways

The order in which we consume food can significantly influence our blood sugar levels and overall health. Food sequencing, particularly starting with fiber-rich vegetables and proteins before carbohydrates, offers a practical way to manage blood glucose levels and reduce the risk of type 2 diabetes.

As supported by the 2022 study on dietitian-led nutrition therapy, this approach is an effective tool for enhancing metabolic health. By understanding the impact of different foods on blood sugar and strategically planning the sequence of your meals, you can take a simple yet powerful step toward better health.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by Cooper Clinic Nutrition

According to the American Cancer Society, more than 2 million Americans are expected to be diagnosed with cancer in 2025. At least 42% of these cases are linked to modifiable risk factors such as:

• Excess body weight
• Alcohol consumption
• Poor nutrition
• Physical inactivity
• Smoking

When it comes to implementing habits that decrease the risk of chronic diseases such as cancer, you may consider modifying any of these lifestyle factors to set yourself up for a longer, healthier life.

Many foods, food groups and diets are studied for their anti-cancer effects related to specific plant chemicals and/or fiber content present. A vast array of plant chemicals in combination work to mitigate damage done by inflammation in the body. Oxidative stress can lead to chronic inflammation, which damages the cells and tissues and is shown to increase the risk of chronic diseases including:

• Alzheimer’s disease
• Arthritis
• Cardiovascular disease
• Cancer
• Diabetes
• Depression

Oxidative stress occurs naturally; however, you can help defend against subsequent inflammation by living a healthy lifestyle. One avenue is a healthy nutrition plan, where food groups—fruits, vegetables and healthy fats—help reduce oxidative stress and inflammation. You can also limit pro-inflammatory foods such as refined carbohydrates, fried foods, sugar-sweetened beverages, red and processed meats, stick margarine, shortening, lard and alcohol.

Much of the research points to a similar sentiment: a high intake of plants is one of the most powerful choices you can make to reduce cancer risk. This can be accomplished through more than one dietary pattern, and one of the most evidence-based options is the Mediterranean diet. Not only will this impact your cancer risk, but it will help support your longevity and overall well-being! Begin reducing your cancer risk and overall risk of disease by eating more of the foods listed below.

• Fruits: According to the American Institute for Cancer Research, there is probable evidence that fruit and non-starchy vegetables decrease the risk of cancer. Each fruit has its own unique mix of antioxidants. Try to include:
  
  
  • Berries
  • Cherries
  • Citrus
  • Apples
  • Grapes
  • Watermelon
  • Apricots
  • Grapefruit
  • Tomatoes
  • Pomegranate
  • Plums
  • Peaches
  • Papayas
  • Avocados

Rather than supplementing with a single antioxidant, it is best to get your antioxidants through a variety of foods. Try incorporating fruit as a regular part of your snack routine or as a sweet way to finish your meals.

• Vegetables: We know no single food can prevent cancer on its own, but vegetables are one of the most well-studied when it comes to their anti-cancer benefits. Variety is key as each vegetable has unique anti-inflammatory capabilities. Cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts and cauliflower, are especially full of antioxidants.
  
  Keep in mind that the cooking method you use matters. Steaming your vegetables retains the highest amount of nutrients. Minimize burning or grilling your vegetables as this can increase carcinogens and decrease nutrient availability. Increase the antioxidants in your food when cooking by flavoring your food with ingredients such as onion, shallots and capers.

• Nuts: When it comes to nuts, each has its unique anti-inflammatory benefits and all can be great snack options! Try incorporating walnuts, almonds, pistachios and hazelnuts into your weekly routine, but remember variety is still most important. If you don’t enjoy nuts on their own, try adding them to Greek yogurt, cottage cheese, cereal or salad. Nut butter is another option—great for dipping your fruit in, spreading on toast and adding in smoothies.
  
  The recommended portion of nuts is ¼ cup (or one ounce), which provides 200 calories. If you aim to lose weight, be conscious of portion size to support your weight loss goals.

• Olive oil: This healthy fat is rich in polyphenols that mitigate the effects of oxidative stress in the body. Buy extra virgin olive oil in an opaque container and store it in a dark, cool place to prevent oxidation. Select an amount you can use in two to three months after opening to retain freshness and optimize nutritional value. Use olive oil on top of salads, sandwiches, bread, toast and even baked potatoes.

• Spices: Last but not least, spices are a wonderful way to bring out the flavor in your food while packing an antioxidant punch. In particular, turmeric has been studied for its role in the inflammatory process due to its curcumin component. To get the most amount of curcumin from your turmeric, consider taking a supplement made up of turmeric extract as a majority, rather than ground turmeric. Other than turmeric, black pepper and chili pepper are two spices to add to your routine to increase the cancer fighting capacity of your foods.

Navigating how to implement these changes in an individualized and realistic manner can feel like a large task. Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist to create sustainable health habits that work for you. Having support is one of the best ways to experience long-term success in your health journey! For more information, call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by Cooper Clinic Nutrition

The U.S. Department of Agriculture reported a 5.8% food cost increase in 2023 and a predicted increase of 2.2% in 2024. With higher food prices, a trip to the grocery store can become stressful especially when shopping on a budget. Many shoppers believe purchasing healthier options is expensive and a higher bill can lead shoppers to look for cheaper alternatives, which may be ultra-processed foods. Choosing healthy food doesn’t have to hurt your wallet when you know what type of products to purchase and when.

Tips for Healthy Eating on a Budget

When preparing meals for the day or week, try to make them balanced by including fruits, vegetables, grains, dairy or dairy-free alternatives and lean proteins.

• Plan ahead. Think of recipes you want to prepare throughout the week and make a list of ingredients. Using a list while grocery shopping can help you be more intentional with what you put in your cart. Often, without a list, we select food and products that were not planned for. It’s also helpful to inventory what you already have at home to prevent buying extra items. Another strategy when planning is shopping around online and looking at the surrounding grocery stores for pricing differences, weekly ads and coupons.

• Keep it simple. Recipes with a large amount of ingredients can get costly and may cause food to go to waste. Planning versatile recipes can help use the same ingredients in different ways and avoid waste.

• Buy in bulk. Buying in bulk typically costs less per ounce or pound. When purchasing meat products, find the lowest cost per pound to get the most out of your purchase and freeze what you don’t need for later.

• Consider canned and frozen produce. Canned fruit or fruit cups are a good alternative to purchasing fresh fruit. Be sure to choose ones that are packed in 100% fruit juice instead of syrup. These products also tend to be cheaper and have a longer shelf life. Buying frozen fruit and vegetables is another alternative that can last longer than fresh produce. Low-sodium canned vegetables can also be used to replace fresh veggies.

• Shop in-season ingredients. Buying in-season produce and ingredients often costs less and they are at their peak flavor.

• Expand your protein options. Meat, poultry and fish can be expensive. Consider items such as canned tuna and chicken that have a longer shelf life and may be less expensive. Eggs, canned beans and lentils can be a more cost-effective way to include protein in your meals.

• Compare family-size dairy products to individually packaged options. Individual yogurts and cheese can be convenient for on-the-go but not so easy on the wallet. Purchasing a family size yogurt tub gives you more product for less money. Another way you may save money is instead of buying shredded cheese, buy a block of cheese and grate it yourself.

• Reduce waste. Reducing the amount of food waste you have at the end of the week can help save costs. Freeze fresh produce at the end of the week and reuse it in smoothies or cook it at a later time. When purchasing dairy and meat products, pay attention to expiration dates. Choose the farthest date out to ensure the product is used before it goes bad.

Healthy eating doesn’t need to break the bank, and following these tips can help create your next delicious meal. For healthy meals ideas, check out our featured recipes in our Health Tips section.

Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist for more information and assistance with creating a healthy eating plan to help you achieve your goals. Call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by Jessica Collette, Dietetic Student at The University of Oklahoma, and Cooper Clinic Nutrition.

Holidays are all about bringing families and friends together, celebrating and of course, enjoying delicious food. So, as you dive into the holiday season, it is helpful to consider healthy eating tips and alternatives, focusing on plant-based foods. Emphasizing plant-forward holiday eating means prioritizing foods that mainly come from plants. This includes:

• Fruits
• Vegetables
• Nuts
• Seeds
• Oils
• Whole grains
• Legumes
• Beans

It doesn’t mean you have to give up dairy or meat but encourages you to be more intentional in incorporating more plant-based foods into your diet as they have numerous health benefits.

According to a study from Strategic Market Research in 2023 that studied about 100,000 American homes, 67% of U.S. citizens believe plant-based foods are healthier compared to animal-based foods. Additionally, 42% of them plan to eat more plant-based foods in the future. During the holidays, not only will this provide healthy and nutritious options, but it will also ensure you feel your best while still enjoying all the festivities. The key is to find a balance and make mindful choices so you can celebrate without regressing in your health goals.

Incorporate more plant-based foods into your holiday meal’s using the following tips.

1. Prioritize veggies as your biggest serving.
   
   Fill half your plate with vegetables. Think of Brussels sprouts, side salads, asparagus, broccoli, cauliflower, green beans, etc. These veggies can be roasted, steamed or even raw, adding a variety of textures and flavors to your meal.
   
   
2. Incorporate plant-based protein sources.
   
   Use plant-based protein sources such as beans, lentils, seitan (a plant-based protein made from wheat gluten) and tofu, making them a quarter of your plate. These foods can be incorporated into casseroles, soups, loaves or your own creative holiday-themed dishes. A baked lentils casserole can be a hearty and satisfying main dish, while sides could include a chickpea salad. Dry roasted chickpeas and edamame make for delicious toppings, whether you are adding them to dishes or serving them as appetizers.
   
   
3. Go for whole grains and starchy vegetables.
   
   Instead of using refined grains, choose whole grains such as:
   
   • Quinoa
   • Brown Rice
   • Whole Wheat Pasta
     
     In addition, starchy vegetables such as sweet potatoes, corn, peas and winter squash provide important nutrients. Whole grains and starchy vegetables also help you feel fuller longer. A quinoa and vegetable pilaf or whole grain bread stuffing can be excellent additions to your holiday table. Also, try this sweet potato casserole with brown sugar and pecans for a side dish. When preparing the vegetables, use olive oil instead of butter as a healthier option.
     
     
4. Switch from high-fat dairy to low-fat non-dairy alternatives.
   
   High-fat dairy products are high in saturated fat and calories, so swapping them out for non-dairy products that are high in protein and low in fat is beneficial. For example, use soy milk in soups, mashed potatoes or pies and cakes. Or try Greek-style plant-based yogurt for making dairy-free dips, creamy dressings and toppings for desserts. Other ideas include pea milk, almond milk, oat milk and soy yogurt. It is important to note you should avoid coconut yogurt because it is usually high in saturated fat.
   
   
5. Lighten up your desserts.
   
   For healthier dessert options, opt for fruit-based treats or those made with natural sweeteners. Baked apples with cinnamon can be just as satisfying without the extra calories. You could also try our tofu pumpkin pie, crunchy peanut butter fudge or blackberry crunch.
   
   

By following these tips, you can enjoy a festive holiday season without compromising your health goals. Embrace the opportunity to incorporate more plant-based foods to make your holiday meals both delicious and nutritious and carry these healthy habits with you all year long and beyond!

Like all types of cancer, colon cancer happens when cells grow and divide uncontrollably. All cells in your body are constantly growing, dividing and dying. That’s how your body remains healthy and working as it should. In colon cancer, cells lining your colon and rectum keep growing and dividing even when they’re supposed to die. These cancerous cells may come from polyps in your colon.

There are thought to be multiple causes for colon cancer. Diet and genetics play a role. To reduce the risk of colon cancer, limiting the consumption of red meat and alcohol is recommended. Eating fruits and vegetables has been shown to reduce the risk of colon cancer. Low dose aspirin has also been shown to be useful in some patients, though this is not generally recommended due to the long-term side effects of aspirin use.

Find more healthy recipes for any season on our Health Tips page. For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Sarah Haakenson, dietetic intern at Oklahoma State University and Cooper Clinic Nutrition.