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Nutrition quick tips

30 minutes

You're far less likely to develop symptoms like reflux or heartburn if you take this much time to eat a meal. In a study by the National Center for Biotechnology Information, volunteers who scarfed their meals down in five minutes were twice as likely to develop reflux symptoms.

50 grams

The amount of sugar in a 16-ounce pumpkin spice latte. That’s 10 teaspoons worth, or the total amount of added sugar you're recommended to have in a day, according to current dietary guidelines. Made with 2 percent milk, the drink also has a whopping 380 calories. Enjoy as an occasional indulgence, but before it becomes a habit, you may want to try a healthier drink.

Some ideas:

  • Ask for the smallest size with one pump of syrup, no whipped cream and a sprinkle of cinnamon.
  • Consider a cappuccino (which uses less milk than a latte) with a pump of pumpkin spice syrup.
  • Order a black coffee with one pump of the pumpkin spice syrup. Add a splash of milk and a sprinkle of cinnamon.

As a guideline, remember one pump of pumpkin spice syrup has 5 grams of sugar and 33 calories.

Crunch into sugar snap peas

Sugar snap peas are rich in vitamin C and a good source of vitamin B6, folate and thiamin. They taste great raw, in salads or as a snack. They are also delicious when lightly cooked. For an easy side dish, blanch for just one minute in boiling water and toss in a light vinaigrette of olive oil and lemon juice.

hungry plus angry equals hangry

It's not all in your head

New research confirms that the crankiness you feel when you're hungry is real. One study of married couples shows that those with lower blood sugar felt more hostile toward their spouses who had normal blood sugar levels. Another study found that boosting blood sugar levels to "normal" in college students lessened aggressive behavior. Glucose fuels the brain. So it's likely that if you're feeling ornery, you don't have enough brainpower to keep your emotions in check.

Source: Proceedings of the National Academy of Sciences

Does the word "healthy" = eat more?

Turns out nutritious claims on the packaging of your favorite snack foods may cause you to overeat. In one study, volunteers ate more than twice as much popcorn when the labeling suggested it was healthy.

Source: Journal of the Association for Consumer Research, January 2016

Order that decaf

Caffeine in moderation is ok for most people, but overdoing it can lead to insomnia, rapid heartbeat, anxiety, dehydration and stomach issues. According to the latest Dietary Guidelines for Americans, up to 400 mg of caffeine per day (the amount in two to four 8-ounce cups of coffee) can be part of a healthy diet for adults. The Food and Drug Administration says 600 mg per day is too much.


The amount of vitamin C you'll get in just one 3-ounce serving of broccoli slaw.

Dinner (or lunch) is in the bag with this pre-washed, pre-cut mix of broccoli stems, carrots, and red cabbage. At only 25 calories per serving, you can't go wrong. Use it in a variety of ways:

  • As a crisp garnish for tacos
  • As the main vegetable in a stir fry
  • As a filling for sandwiches or wraps
  • As a substitute for pasta or rice
  • As a salad (instead of lettuce) with oil, vinegar, salt and pepper


Kids ate this much more fruits and vegetables at lunch when they had recess first, compared to kids who ate first and played later.

Researchers think that playing first makes kids hungrier. Also, when recess is first, kids are less likely to race through lunch in order to have more play time with their friends. An added bonus of recess before lunch is a 29 percent reduction in food waste.

Source: Brigham Young University and Cornell University