Back Clinic Nutrition Team. Food provides people with the necessary energy and nutrients to be healthy. By eating various foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating does not have to be hard.
The key is to eat various foods, including vegetables, fruits, and whole grains. In addition, eat lean meats, poultry, fish, beans, and low-fat dairy products and drink lots of water. Limit salt, sugar, alcohol, saturated fat, and trans fat. Saturated fats usually come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.
Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition, emphasizing how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases, and promote overall health and wellness.
Should individuals increase their intake of black pepper to help with various health issues like fighting inflammation, strengthening the immune system, and improving digestion?
Black Pepper
One of the most popular spices, black pepper offers anti-inflammatory and pain-reducing effects. Piperine is the compound that gives black pepper its flavor, helps prevent inflammation, (Gorgani Leila, et al., 2016), and helps to increase the absorption of selenium, vitamin B12, and turmeric. (Dudhatra GB, et al., 2012) Piperine has been found to be almost as effective as prednisolone – a common medication for arthritis – in reducing symptoms.
Black pepper has been used in ancient Ayurvedic medicine for thousands of years because of its concentration of beneficial plant compounds. (Johns Hopkins Medicine, 2023)
Pepper is made by grinding peppercorns, which are dried berries from the vine Piper nigrum.
The plant is a tall woody plant with small flowers that bloom a yellowish-red color.
It has a sharp and mildly spicy flavor that goes with all kinds of dishes.
Inflammation is the immune system’s response to injury, illness, or any mental or physical stressor, that triggers the body’s healing and repair process. However, long-term inflammation can lead to various health problems and, in individuals that begin to develop arthritis, joint degeneration. Damage to the body’s pain processors can exacerbate pain and other uncomfortable symptoms.
Chronic inflammation can be a cause of diabetes, arthritis, asthma, and heart disease.
While the anti-inflammatory effects have not been extensively studied in humans, there are several mouse studies that show promising results.
In one study, treatment for arthritis with piperine resulted in less joint swelling and decreased inflammation markers. (Bang JS, Oh DH, Choi HM, et al., 2009)
Antioxidants
The active compound, piperine is rich in antioxidants, which prevent or delay the free radical damaging effects from exposure to pollution, smoke, and the sun.
In one study, rats with a diet of concentrated black pepper had less free radical damage than a group that did not ingest concentrated black pepper. (Vijayakumar RS, Surya D, Nalini N. 2004)
Brain Function Improvement
Piperine has been shown to decrease symptoms associated with Parkinson’s and Alzheimer’s and improve brain function. (Ramaswamy Kannappan, et al., 2011)
Studies show piperine increased memory as well as the ability to decrease the production of amyloid plaques, which are damaging proteins associated with Alzheimer’s disease.
Blood Sugar Control Improvement
Studies suggest that piperine can improve blood sugar and improve insulin sensitivity.
In one study, individuals with insulin resistance took a piperine supplement for 8 weeks.
After 8 weeks, improvements were seen in the response to the insulin hormone to remove glucose from the blood (Rondanelli M, et al., 2013)
Improved Nutrient Absorption
Black pepper is considered to have the ability to bind and activate with other foods for improved positive health effects.
It increases the absorption of certain nutrients such as calcium, turmeric, selenium, and green tea.
It is often recommended to consume calcium or selenium with a source of black pepper and to ensure any turmeric supplement you take contains black pepper. (Shoba G, et al., 1998)
Storage
Whole peppercorns sealed in a container and stored in a cool, dry place can last up to a year.
Over time ground black pepper loses its flavor, therefore it is recommended to use within 4 to 6 months.
Allergic Reactions
If you believe you are allergic to black pepper, see a healthcare professional who can perform testing to determine the root cause of symptoms.
Allergies can present as tingling or itching in the mouth, hives, abdominal pain, and possible nausea and vomiting.
Symptoms can also include wheezing, congestion, and/or swelling of the lips, tongue, mouth, and throat.
Black pepper can be substituted with spices like chili powder, cayenne pepper, and allspice.
The Healing Diet
References
Gorgani, L., Mohammadi, M., Najafpour, G. D., & Nikzad, M. (2017). Piperine-The Bioactive Compound of Black Pepper: From Isolation to Medicinal Formulations. Comprehensive reviews in food science and food safety, 16(1), 124–140. doi.org/10.1111/1541-4337.12246
Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bio-enhancers. TheScientificWorldJournal, 2012, 637953. doi.org/10.1100/2012/637953
Platel, K., & Srinivasan, K. (2016). Bioavailability of Micronutrients from Plant Foods: An Update. Critical reviews in food science and nutrition, 56(10), 1608–1619. doi.org/10.1080/10408398.2013.781011
Kunnumakkara, A. B., Sailo, B. L., Banik, K., Harsha, C., Prasad, S., Gupta, S. C., Bharti, A. C., & Aggarwal, B. B. (2018). Chronic diseases, inflammation, and spices: how are they linked? Journal of translational medicine, 16(1), 14. doi.org/10.1186/s12967-018-1381-2
Bang, J. S., Oh, D. H., Choi, H. M., Sur, B. J., Lim, S. J., Kim, J. Y., Yang, H. I., Yoo, M. C., Hahm, D. H., & Kim, K. S. (2009). Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1beta-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis research & therapy, 11(2), R49. doi.org/10.1186/ar2662
Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. doi.org/10.4103/0973-7847.70902
Vijayakumar, R. S., Surya, D., & Nalini, N. (2004). Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high-fat diet-induced oxidative stress. Redox report: communications in free radical research, 9(2), 105–110. doi.org/10.1179/135100004225004742
Kannappan, R., Gupta, S. C., Kim, J. H., Reuter, S., & Aggarwal, B. B. (2011). Neuroprotection by spice-derived nutraceuticals: you are what you eat! Molecular neurobiology, 44(2), 142–159. doi.org/10.1007/s12035-011-8168-2
Rondanelli, M., Opizzi, A., Perna, S., Faliva, M., Solerte, S. B., Fioravanti, M., Klersy, C., Cava, E., Paolini, M., Scavone, L., Ceccarelli, P., Castellaneta, E., Savina, C., & Donini, L. M. (2013). Improvement in insulin resistance and favorable changes in plasma inflammatory adipokines after weight loss associated with two months’ consumption of a combination of bioactive food ingredients in overweight subjects. Endocrine, 44(2), 391–401. doi.org/10.1007/s12020-012-9863-0
Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356. doi.org/10.1055/s-2006-957450
With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body’s balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.
The objective is not to skip meals but to eat regular meals, just smaller and easily digestible ones. Foods low in fiber tend to be easy to digest and can help the body feel better.
White Rice
White rice is low in fat and fiber, making it easy on the stomach and easy to digest.
It is not associated with any gastrointestinal issues and is considered a safe starch because it is an easy source of carbohydrates that provides instant energy.
To digest rice even more easily, eat it by itself or pair it with foods low in fat.
Certain foods that are high in fat, like vegetable oils, can take longer to digest and could cause discomfort.
A 1/2 cup of cooked white rice:
210 calories
4g protein
0g fat
49g carbohydrates
1g fiber
Bananas
Ripe bananas are an easily digestible fruit that only contains a moderate amount of fiber.
They are associated with improvements in both constipation and diarrhea,
Individuals with a variety of digestive issues may experience relief when incorporating bananas into their diets.
Cooking bananas makes them even easier to digest as it makes certain nutrients easier to absorb.
Make sure the bananas are ripe enough.
Unripe bananas can be more difficult to digest.
1 medium raw/ripe banana:
105 calories
1.3g protein
0.4g fat
27g carbohydrates
3g fiber
Applesauce
Although made from apples, applesauce is low in fiber and a great source of vitamin C.
Cooked, canned, or processed fruits tend to be lower in fiber and easier to digest.
Applesauce is recommended to calm a variety of stomach-related ailments like constipation, diarrhea, and gastroparesis.
A 4-ounce serving of applesauce:
90 calories
0g protein
0g fat
22g carbohydrates
2g fiber
White Bread
Plain white bread is low in fiber and easier to digest than bread made with whole-grain wheat bread.
It is often fortified with nutrients including folic acid, B vitamins, vitamin D3, and more.
Try plain toast for breakfast
Use low-fat fillings for an easily digestible sandwich for lunch or dinner.
2 slices of plain white bread:
150 calories
4g protein
28g carbohydrates
2g fat
1g fiber
Chicken and Turkey
Lean proteins low in fat like chicken breast and turkey are easy to digest.
Individuals experiencing digestive problems are recommended to consume lean protein over fattier red meats.
A 3-ounce serving of skinless, boneless chicken breast:
128 calories
26g protein
2.7g fat
0g carbohydrates
0g fiber
Sweet Potatoes
Cooked potatoes of all varieties are examples of easily digestible foods.
Sweet potatoes are gentle on the digestive tract because they are mostly insoluble fiber, which speeds up digestion and increases regularity.
To make potatoes easier to digest, remove the skins and mash the inside.
Removing the skins decreases the fiber content, and mashing them makes digestion easier.
1 medium sweet potato that is cooked and peeled:
135 calories
3g protein
0.2g fat
31g carbohydrates
5g fiber
Other recommendations that could help stimulate digestion include drinking more water, getting more sleep, reducing stress levels, and exercising.
The Healing Diet
References
Howard, Sally, and Geetanjali Krishna. “How hot weather kills: the rising public health dangers of extreme heat.” BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741
Kong, Fanbin, et al. “Physical changes in white and brown rice during simulated gastric digestion.” Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x
Nguyen, Hoang Chinh et al. “Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves.” Molecules (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi:10.3390/molecules26071820
Remes-Troche, José María. “Too hot” or “too cold”: effects of meal temperature on gastric function.” Digestive diseases and sciences vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4
Salfi, Salvatore F, and Karyn Holt. “The role of probiotics in diarrheal management.” Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3
Singh, Balwinder, et al. “Bioactive compounds in banana and their associated health benefits – A review.” Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033
The brain and body need macronutrients that include carbohydrates, fats, and protein in the right amounts to energize the body. About half of the calories should come from carbohydrates, 30% from fat, and 20% from protein. Food energy density is the amount of energy, represented by the number of calories, in a specific weight measurement.
Food Energy Density
Energy density is determined by the proportion of macronutrients – protein, fat, carbohydrates, fiber, and water.
Energy-dense foods are high in calories per serving.
Foods with large amounts of fiber and water have a lower density.
Foods high in fat have an increased energy density.
An example of a high-energy-density food is a donut because of the high-calorie count from the sugar, fat, and small serving size.
An example of a low-energy-density food is spinach because it only has a few calories in a whole plate of raw spinach leaves.
Energy Dense Foods
Energy-dense foods contain a high number of calories/energy per gram. They are typically higher in fat and lower in water. Examples of energy-dense foods include:
Full-fat dairy
Butter
Cheese
Nut butter
Fatty cuts of meat
Starchy vegetables
Thick sauces
Nuts
Seeds
Less nutrient-dense foods include:
Sweets
Deep-fried foods
French fries
Pasta
Crackers
Chips
Foods like soups and beverages can be either high or low energy density depending on the ingredients. Broth-based soups with vegetables usually have low density while creamed soups are energy-dense. Non-fat milk is less dense than regular milk, and diet soda is less dense than regular soda.
Low Energy Dense Foods
Foods with low energy density include high-fiber green and colorful vegetables.
Foods with low energy density are often nutrient-dense, which means they have plenty of nutrients per serving size.
Many fruits, berries, and vegetables are low in calories, high in fiber, and packed with vitamins and minerals.
Foods high in water content like citrus fruits and melons are usually less energy-dense.
Low-calorie foods often have a low energy density, but not always.
It’s important to read nutrition labels to know how many calories are being provided daily.
Weight Management
Weight management is about watching how many calories are taken in and how many calories are burned.
Filling up on foods with low energy density will cause the body to feel satisfied while eating fewer high-density calories.
Plan all meals so they include foods with a low energy density and high in nutrients.
However, the opposite can happen if individuals eat mostly low-energy-dense foods, will need a larger volume of food to fill up, and as a result, will take in more calories.
This is not ideal for losing weight, but it could be helpful if trying to gain weight.
High-energy-dense foods that are nutritious include avocados, nuts, and seeds.
Adjustment Recommendations
Add More Fruits and Vegetables To The Plate
At least half of a plate should be covered with low-calorie fruits and vegetables.
Berries are sweet and delicious and provide antioxidants
Leave a quarter of the plate for the protein, and the remaining quarter can hold a serving of starchy foods like pasta, potatoes, or rice.
Eating more fruits and vegetables will partially fill the body leading to eating less high-energy-dense foods.
Picky eaters should try various recipes, sooner or later, they will discover something they enjoy.
Start With Salad or a Bowl of Clear Broth Soup
Soups and salads will fill the body before the main energy-dense course like pasta, pizza, or another high-calorie food.
Avoid heavy cream-based salad dressings and creamed soups.
Water has zero calories and drinking a few glasses can help suppress the hunger until the next meal, or a low-density snack.
Fernandez, Melissa Anne, and André Marette. “Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.” Advances in nutrition (Bethesda, Md.) vol. 8,1 155S-164S. 17 Jan. 2017, doi:10.3945/an.115.011114
Horgan, Graham W et al. “Effect of different food groups on energy intake within and between individuals.” European Journal of Nutrition vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1
Hubbard, Gary P et al. “A systematic review of compliance to oral nutritional supplements.” Clinical nutrition (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020
Prentice, A M. “Manipulation of dietary fat and energy density and subsequent effects on substrate flux and food intake.” The American Journal of clinical nutrition vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S
Slesser, M. “Energy and food.” Basic life sciences vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15
Specter, S E et al. “Reducing ice cream energy density does not condition decreased acceptance or engender compensation following repeated exposure.” European Journal of clinical nutrition vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627
Westerterp-Plantenga, M S. “Effects of the energy density of daily food intake on long-term energy intake.” Physiology & behavior vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030
Pesto is a sauce that is made with garlic, pine nuts, basil, cheese, and olive oil, which creates a strong, rich flavor. It is used as a marinade, dip, salad dressing, sandwich spread, and a topping for dishes like pasta and pizza. It can be homemade or bought premade, including vegan varieties. It is made with nutritious ingredients and can be consumed as part of a balanced diet. The sauces can vary in nutrition, but in general, it is a rich source of healthy fats and is also part of the Mediterranean Diet.
Pesto
Carbohydrates
The sauce is not a significant source of complex carbohydrates, dietary fiber, or sugar.
A spoonful contains under 1 gram of carbohydrates.
It is often paired with foods rich in carbohydrates, like sandwiches, pizza, and pasta.
Fats
Nearly 60% of the calories in pesto come from fats, provided by the olive oil, cheese, and pine nuts.
There are 9.47 grams of fats per spoonful, which includes:
5.63 grams of monounsaturated fatty acids.
1.53 grams of saturated fatty acids.
1.68 grams of polyunsaturated fatty acids.
It also contains 2.56mg of cholesterol.
According to U.S. Dietary Guidelines for Americans, 20% to 35% of daily calories should come from fat.
Protein
The sauce is not a protein-rich food with only 1.38 grams of protein per tablespoon.
It is often used as a condiment, it can add flavor to other foods higher in protein.
Vitamins and Minerals
Pesto contains:
33.1mg of calcium.
36.8mg of phosphorus.
31.8mg of potassium.
9.76mg of magnesium.
Health Benefits
Some of the potential health benefits of pesto.
Antioxidant Properties
Garlic, pine nuts, olive oil, and basil are rich sources of antioxidants.
Antioxidants have an essential role in defending the body against free radical damage, which can lead to disease.
Diets high in antioxidants reduce the risk of various diseases, like heart disease and cancer.
Consuming antioxidant-rich foods like pesto on a regular basis can increase antioxidant levels.
Cardiovascular Benefits
Olive oil health benefits include the reduced risk of heart disease.
Substituting other high-fat foods like margarine, butter, and mayonnaise with olive oil can help lower the risk of heart disease and stroke.
Help Lower Cholesterol
Four different types of fats – saturated, trans, monounsaturated, and polyunsaturated fats.
Saturated fats can raise LDL/unhealthy cholesterol levels.
Foods rich in monounsaturated and polyunsaturated fats like pesto can help lower LDL cholesterol levels in the blood and support HDL/healthy cholesterol levels.
Weight Management
Pesto is commonly consumed on the Mediterranean diet and can be part of a nutritious lifestyle that supports a healthy weight.
Research has shown that following a Mediterranean diet can lead to and maintain long-term changes in weight management.
Store-bought pesto can contain a large amount of sodium.
Individuals following a low-sodium diet or taking heart medications should check with their doctor before consuming these products.
To control the amount of sodium, consider making a homemade recipe that uses less salt and aligns with individual dietary preferences.
Basil is the main ingredient but some varieties are made with other herbs.
Pesto traditionally contains parmesan cheese/milk products and pine nuts/tree nuts which are common food allergens.
The sauce is a vegetarian-friendly sauce, but vegans can look for cheese and dairy-free versions.
It is possible that an allergic reaction can occur in individuals allergic to dairy products and nuts.
Individuals allergic to nuts can choose nut-free varieties.
From Consultation to Transformation
References
Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutr Diabetes. 2018;8(1):22. doi:10.1038/s41387-018-0023-3
Bolling, Bradley W et al. “Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts.” Nutrition research reviews vol. 24,2 (2011): 244-75. doi:10.1017/S095442241100014X
Bower, Allyson, et al. “The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet.” Critical Reviews in food science and nutrition vol. 56,16 (2016): 2728-46. doi:10.1080/10408398.2013.805713
Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in U.S. adults. J Am Coll Cardiol. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036
Liu, Qing, et al. “Antibacterial and Antifungal Activities of Spices.” International journal of molecular sciences vol. 18,6 1283. 16 Jun. 2017, doi:10.3390/ijms18061283
Marcelino, Gabriela et al. “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients vol. 11,8 1826. 7 Aug. 2019, doi:10.3390/nu11081826
Nicastro, Holly L, et al. “Garlic and onions: their cancer prevention properties.” Cancer prevention research (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172
Sestili, Piero, et al. “The potential effects of Ocimum basilicum on health: a review of pharmacological and toxicological studies.” Expert opinion on drug metabolism & toxicology vol. 14,7 (2018): 679-692. doi:10.1080/17425255.2018.1484450
Sun, Liangzi, et al. “Tryptophan targeted pulsed electric field treatment for enhanced immune activity in pine nut peptides.” Journal of food biochemistry vol. 44,6 (2020): e13224. doi:10.1111/jfbc.13224
Walking is a great physical exercise activity that requires endurance. When walking for two hours or more, refueling energy stores can be done with portable walking energy snacks. These are foods that can be taken along and eaten while on the move. This includes fruits, vegetables, energy bars, trail mix, energy gels, and sports drinks that can replenish the body. However, depending on when an individual goes for a walk, they need to think about breakfast or lunch nutrition before engaging in the walk. This will help to get the most benefits from the snacks, as well as, what to have after the workout for recovery.
Walking Energy Snacks
Individuals walking for a long time will want a snack – before, during, and after. There are various options to choose from. Individuals may want to experiment with various snack and drink options to find the right balance of carbs, fat, and protein so that the body gets the energy it needs without feeling weighed down or hungry soon after. The ideal walking energy snacks should be healthy, full of energy, and easy to eat on the move.
Fruit Snacks
Fruit snacks are great for the all-natural carbohydrate burst.
Bananas are great for potassium.
Apples, oranges, and raisins are also recommended packable snacks.
For certain individuals, the fiber in some fruits can get digestion moving, requiring a restroom, so plan ahead.
Some individuals can eat fruit regularly but may have an upset stomach during walking, which is why experimentation may be necessary.
Energy Bars
Nutrition bars can provide vitamins and minerals and protein but can be high in calories.
Check the labels to choose the balance of ingredients that’s best for you.
Energy bars offer a healthy combination of carbohydrates, protein, and fat.
They are convenient for a snack when on a walk.
Most products utilize peanuts/other nuts or soy for protein.
Individuals may want to avoid chocolate-covered bars, as they can melt.
Individuals can mix their own, buy in bulk, or pre-packaged.
Trail mix contains nuts for protein, raisins or other dried fruit for carbohydrates, and chocolate or carob for taste.
The salted varieties can help replace electrolytes.
Be aware of portion control, as trail mix is often high in fat and calories.
Energy Gels
Energy gels provide a carbohydrate boost designed for individuals doing endurance events and activities.
Energy gels need to be taken with water for carbohydrate digestion.
There are some that can be taken without water but may not provide as much energy.
For individuals that walk fast and breathe hard, energy gels can be safer than chewing and possibly choking.
Newer brands are trying to be natural and less sweet.
Energy and Sports Drinks
Water is not enough to keep the body hydrated on long walks.
Sports drinks with sugar and salt replenish H2O and electrolyte levels more thoroughly when walking for more than an hour helping to prevent dehydration and hyponatremia/low salt levels.
It is recommended to avoid:
High-caffeine energy drinks in small cans, as they have too much caffeine and not enough hydrating water.
Sports and energy drinks with additives and herbs, which do not help on walks, and look for those with salt and carbohydrate replacement.
Ankle Sprain Recovery
References
Francois, Monique E et al. “’Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance.” Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6
Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and sport sciences review vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275
Marangoni, Franca, et al. “Snacking in nutrition and health.” International Journal of food sciences and Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543
McCubbin, Alan J et al. “Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.” International Journal of sports nutrition and exercise metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300
Moore, Daniel R et al. “Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022
Njike, Valentine Yanchou, et al. “Snack Food, Satiety, and Weight.” Advances in nutrition (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340
Watermelon, one of the summer’s main fruits, is low in calories and rich in water. It provides an excellent source of vitamins A and C and lycopene and is less acidic than citrus fruits and tomatoes. The whole fruit is edible. The watermelon can be used as frozen chunks for water or seltzer drinks, smoothies, salsas, and salads; the rind can be stir-fried, stewed, or pickled, and the subtle sweetness pairs well with cheese, nuts, and other protein sources.
Watermelon
Watermelon poses few risks, with research deeming the fruit nontoxic. Side effects from eating too much watermelon can include abdominal discomfort, bloating, and gas.
The fruit does contain sugar, recommending individuals with diabetes should be careful to avoid sugar spikes.
Vitamins and Minerals
A fully ripe red watermelon contains higher nutrients than a less ripe watermelon.
A single serving is a healthy source of vitamins C and A, providing a significant percentage of the daily requirement.
Vitamin C aids in wound healing and can help increase anti-aging properties and immune system function.
Vitamin A is important for eye health.
Calories
One cup of diced or balled watermelon contains about 46 calories.
Wedges around one-sixteenth of the melon, or 286 g, contain approximately 86 calories.
These antioxidants can help cell repair and lower the risk of infections and certain cancers.
Contributes to Weight Loss
A group of overweight adults participated in a study that found the group that ate watermelon instead of low-fat cookies felt fuller.
The watermelon group also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.
Reduce Muscle Fatigue
The fruit contains a significant amount of the amino acid citrulline.
Capsules of concentrated citrulline are sold as nutritional supplements.
The benefits are not conclusive, but some studies show that supplements could reduce the feeling of fatigue.
Nutrition Fundamentals
References
Bailey, Stephen J et al. “Two weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans.” Nitric oxide: biology and chemistry vol. 59 (2016): 10-20. doi:10.1016/j.niox.2016.06.008
Burton-Freeman, Britt, et al. “Watermelon and L-Citrulline in Cardio-Metabolic Health: Review of the Evidence 2000-2020.” Current atherosclerosis reports vol. 23,12 81. 11 Dec. 2021, doi:10.1007/s11883-021-00978-5
Figueroa, Arturo, et al. “Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension.” American Journal of Hypertension vol. 25,6 (2012): 640-3. doi:10.1038/ajh.2012.20
Glenn, J.M., Gray, M., Wethington, L.N. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr 56, 775–784 (2017). doi.org/10.1007/s00394-015-1124-6
Martínez-Sánchez A., Ramos-Campo D. J., Fernández-Lobato B., Rubio-Arias J. A., Alacid F., & Aguayo E. (2017). Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food & Nutrition Research, 61. Retrieved from foodandnutritionresearch.net/index.php/fnr/article/view/1203
Naz, Ambreen, et al. “Watermelon lycopene and allied health claims.” EXCLI journal vol. 13 650-60. 3 Jun. 2014
Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41
Volino-Souza, Mônica et al. “Current Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective.” Nutrients vol. 14,14 2913. 15 Jul. 2022, doi:10.3390/nu14142913
A typical sandwich from home includes bread – one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich’s nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.
Sandwich Nutrition Facts and Health Benefits
Sandwich Calories and Nutrition
USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.
Total Calories 361
Fat 16.7 grams
Sodium 1320 milligrams
Carbohydrates 32.5 grams
Fiber 2.3 grams
Sugars 5.1 grams
Protein 19.3 grams
Favorites
The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.
Peanut Butter
Calories 200 – 300.
Peanut butter on white bread.
A single serving of peanut butter is two tablespoons.
Peanut Butter and Jelly
Calories 350 – 500.
Depending on how much peanut butter is used and the type of jelly or jam.
Nutella
Calories 300 – 500.
A 2-tablespoon serving is 200 calories.
Turkey Sandwich
Calories 160 – 500.
Depending on the amount of meat added and condiment choices.
Ham
Calories less than 200.
This is without the cheese.
With butter on French bread, it can be 400 calories or more.
Chicken Salad
Calories 400 – 600 or more.
Egg Salad
Calories 350 for the mayonnaise filling, plus around 150 for the bread.
Egg and Cheese
Calories 250 -400 or more.
If made on a biscuit or croissant.
Subway
230 to nearly 1000 calories.
Cut Calories
With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.
Low-Calorie Bread
Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:
Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.
Iceberg lettuce, spinach, romaine lettuce, or greens.
Shredded cabbage.
Tomato.
Sun-dried tomatoes.
Cucumber.
Jalapeno peppers.
Banana peppers.
Green peppers.
Plain or grilled onions.
Basil leaves.
Bean sprouts.
Low-Calorie Condiments
The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately.
When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.
Body In Balance, Fitness, and Nutrition
References
An, R et al.” Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008
Sebastian, Rhonda S., et al.” Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.
Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667
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