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What is the healthiest type of bread? ●Whole-wheat bread Whole-wheat bread contains whole-grain flour. That means it will provide the nutrients contained in the entire kernel, including a good amount of gut-healthy fiber, filling protein and energizing carbs. ●Sprouted breads Some people prefer sprouted breads, which contain whole grains that have been allowed to germinate before getting turned into flour, Susie explains. Sprouted bread can also contain more antioxidants, particularly the plant-based polyphenols, Gentile adds. ●Seeded bread You'll likely find different types of whole-grain bread with added seeds, which add even more nutrients to those products. Pumpkin seeds are some of the healthiest seeds due to their high fiber, protein, zinc and magnesium content. The seeds can also add extra calories, which may be something to keep in mind depending on your goals. ●Gluten-free breads For those with gluten allergies or sensitivities, gluten-free bread will be the healthiest option. Many gluten-free breads are made with alternate starches, like corn, chickpea, oat, millet or rice flour. Additionally, sourdough bread naturally contains less gluten than other types of bread because gluten gets broken down during the bread-making process.

THE 15 BEST NUTRIENT-DENSE FOODS TO PACK YOUR PLATE WITH: 1. Salmon: Salmon is packed with protein, 3oz has 17g protein and is only 177 calories. Salmon is also a rich source of omega 3’s, which helps decrease inflammation in the body. It is also high in many B vitamins, Vitamin D, and Vitamin E. 2. Bison: Bison is also very high in protein and packed with omega 3 fatty acids. Compared to beef, bison is also leaner and contains more iron. 3oz only has 124 calories! 3. Eggs: Eggs are considered the highest quality of all the proteins! 2 eggs contain about 150 calories and 12g of protein. They are rich in vitamins A, D, E, B2, B12, and B5. 4. Edamame: Edamame is top on our list for legumes. 1 cup contains 17g protein and 8g fiber! 5. Quinoa: Quinoa is a high-quality grain rich in magnesium, calcium, potassium, B-vitamins, Vitamin E, and iron. It is also high in protein. 1 cup contains 8 grams of protein and 5 grams of fiber. 6. Beets: Beets are full of antioxidants! This vegetable is packed with vitamin C, iron, and potassium. 1 cup is only 60 calories. 7. Broccoli: Broccoli is full of fiber, packed with nutrients, and is low in calories. 1 cup contains 31 calories and 2.3 grams of fiber. 8. Artichoke: Artichokes are one of the most fibrous vegetables! 1 medium artichoke contains 7 grams of fiber. They are also packed with vitamin C, K, folate, phosphorous, and magnesium. 9. Kale: Kale is packed with nutrients! It contains high amounts of vitamins A, K, C, and B6. 1 cup only contains 33 calories and 2.6 grams of fiber. 10. Berries: Berries are packed with antioxidants. 1 cup of berries contains 85 calories! 11. Sweet Potato: Sweet potato is loaded with Vitamin A and fiber! 1 medium sweet potato contains 4g fiber and 114 calories. 12. Pomegranate: Another antioxidant-rich fruit! Pomegranates are loaded with Vitamin C. 1/2 cup of pomegranate seeds is only 72 calories. 13. Avocados: Avocados are a very rich source of monounsaturated fatty acids, folate, and vitamins C, E, K, and B6. They are also rich in fiber! One avocado contains 10 grams. 14. Brussels Sprouts: Brussels sprouts are a rich source of vitamin K. 1 cup only contains 38 calories 15. Green Beans: One cup of green beans only contains 31 calories. They are also rich in fiber and vitamin K.

What are alternative proteins? Alternative proteins are proteins produced from plants or animal cells, or by way of fermentation. These innovative foods are designed to taste the same as or better than conventional animal products while costing the same or less. Compared to conventionally produced proteins, alternative proteins require fewer inputs, such as land and water, and generate far fewer negative externalities, such as greenhouse gas emissions and pollution. Some of these products are available to consumers today, including numerous plant-based and fermentation-derived options. Others, such as cultivated meats, remain primarily in development.

What snacks should I choose? A balance of whole grains, fruits, vegetables, protein, and dairy foods can make great snacks. Balanced snacks tend to have a mix of macronutrients (carbohydrates, protein, and fat) and some fiber. Fiber is found in whole grains, fruit, vegetables, nuts, and beans. This balance of nutrients helps us stay full. Snack foods such as chips, cookies, and candies are a tasty treat but may leave you less satisfied and could leave your stomach growling soon after. When you choose snacks, aim to combine a source of fiber with a source of protein. Check out the suggestions below and pick an item from each list for a delicious snack!

Consuming Enough Calcium? Calcium helps to maintain strong bones and teeth. Calcium also helps muscles and nerves work properly, helps blood to clot, and regulates enzyme activity. Calcium can be found abundantly in dairy products and foods, but for vegans there are other plant-based calcium sources, such as: ●Legumes: tofu made with calcium sulphate and tempeh ●Vegetables: leafy green vegetables and lady’s fingers (okra) ●Drinks: calcium-fortified soy, rice milk, oat milk and orange juice ●Nuts and seeds: almonds, sesame seeds and tahini ●Others: dried fruit, pulses, brown (wholemeal) and white bread, calcium-fortified cereals and oats. And remember, the body also needs vitamin D to absorb calcium, which the body makes on its own when exposed to sunlight. Or you can get vitamin D from egg yolks, cod liver oil, or oily fish such as mackerel, salmon, tuna and sardines.

THE IMPACT OF FAST FOOD ON MENTAL HEALTH It’s no secret that food laden with inflammatory fats and processed sugars has negative effects on our physical health, but we often fail to realize what they do to our brains-therefor affecting our mood and mental clarity. Convenience foods like fast food, soda and pre-packaged snack foods have been linked to a range of mental health issues, including depression and anxiety. This is because they are high in sugar, unhealthy fats and preservatives which can have a negative impact on our mood and energy levels. Additionally, fast food is sometimes consumed as a way of coping with stress or emotional issues. This can lead to a cycle of emotional eating, which can have a detrimental effect on our mental health.

A healthy diet is essential for good health and nutrition It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. A healthy diet comprises a combination of different foods. These include: ●Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava). ●Legumes (lentils and beans). ●Fruit and vegetables. ●Foods from animal sources (meat, fish, eggs and milk).

Ensuring healthy food choices: Variety is key The most important thing to focus on when changing your diet to be healthier and more nutritious is variety. So, ensure that all five food groups are consumed daily. ●Eat plenty of fruits and vegetables every day Choose fruits and vegetables that are low in sugar to manage energy levels. These include apples, oranges, watermelons, and strawberries. Also choose high-fibre options like bananas, raspberries, and kiwis. ●Enjoy starchy carbohydrates as part of your meals Carbohydrates include all your pasta, bread, rice, noodles, potatoes, etc. Choose wholegrain/wholewheat when you can. Mashed potato goes well with a variety of dishes. ●Eat fish, chicken, lean meat and eggs daily – these are a good sources of protein Proteins can be gained from a variety of sources such as legumes and pulses, tofu, fish, eggs, and meat varieties. ●Eat enough dairy (or alternatives) by having milk, maas or yoghurt every day Dairy includes milk, cheeses, and yoghurts. For easier digestion and sustainability, you can opt for oat milk or other plant/nut alternatives. ●Oils and spreads should also form part of your daily meals Our bodies need healthy oils to function optimally. Preferably, use more avocado and olive oil and refrain from using butter and vegetable oils.

Cholesterol and healthy eating What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body. A heart-healthy eating pattern includes: -plenty of vegetables, fruit and wholegrains. -a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week. -unflavoured milk, yoghurt and cheese. People with high cholesterol should choose reduced fat varieties. -healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking. -herbs and spices to flavour foods, instead of adding salt. This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood. Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease.

Nutrition Nutrition nurses are clinical specialists with expertise in nutrition support who focus on assessing the diets of patients with various medical conditions. What do nutrition nurses do? Nutrition nurses may: plan food education programs. develop and guide the preparation of special meal plans. recommend dietary changes and options for a poor diet. create wellness programs for organizations. assist individuals to lose weight. treat illnesses by promoting healthy eating habits. manage enteral (feeding tubes) and parenteral nutrition in patients who are unable to eat or drink normally.