Learn more about nutrition and healthy eating.
Eating right is vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. In fact, it has been estimated that dietary changes could reduce cancer deaths in the United States by as much as 35 percent.
Nevertheless, a large gap remains between recommended dietary patterns and what Americans actually eat. This is evidenced by the 133 million women who are overweight or obese and the more than 7 million women who are diagnosed with an eating disorder (National Women’s Health Resource Center).
Join us in the OHSU Center for Women’s Health as we discover healthy ways to fuel our bodies and enjoy food.
Brown Bag at Nordstrom, Downtown Portland
What drives us to eat, even when we know better? And what can we do to have more control about what, when, and why we are eating? Join us in March when Jillian Romm, R.N., L.C.S.W., will help us to better understand ourselves and our relationship to food. See a details and a complete schedule.
Healthy Tips for Fruits and Vegetables
Reduce your risk of disease by eating more fruits and veggies.
Compared to people who eat few fruits and vegetables, those who eat more generous amounts ? as part of a healthful diet ? are likely to have reduced risk of chronic diseases including stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.
Help! Fresh fruits and vegetables go bad before I can use them.
Sometimes the real challenge to eating more fruits and veggies is to eat them before they spoil and suffer a cold, lonely demise in the crisper section of the refrigerator. All those important vitamins and minerals wasted. We've all been there, reached in for a bunch of spinach only to find a slimy green mess at the other end.
What can I do to minimize waste?
Try to purchase only the amount of fresh fruits and vegetables you will eat in the next few days. Remember that fruits and vegetables come in forms, including frozen, canned, or dried, which last longer. Properly storing fruits and vegetables can also help minimize spoilage. See below for storage tips. Here are some ways to use fresh fruits and vegetables before they spoil:
- Steam fresh vegetables. Allow them to cool and then place in air-tight containers and freeze. Use later in soups, casseroles, or re-heat for quick side dishes.
- Mash ripe bananas and freeze in 1/4 cup servings. Use for smoothies or homemade whole-grain breads.
- Squeeze the juice of oranges, grapefruit, lemons, or limes in a bowl. Mix with water and pour in ice trays. Freeze for flavorful ice cubes that add a fresh citrus essence to water or tea.
- Be creative. Add different fruits and vegetables to your favorite dishes to create new flavor twists.
Which cooking method is best for retaining the nutrients in fruits and vegetables?
There is no one right way to cook a particular food, and no matter how careful you are, food preparation of any kind results in some nutrient loss. However, certain techniques can help you minimize nutrients lost. Try these methods next time you cook fruits or vegetables.
- Use a steamer or cook in small amounts of water. If possible, use the leftover cooking liquid in a soup or another dish.
- Cook fruits and vegetables "just until tender" and avoid overcooking.
- Cut and cook fruits and vegetables in pieces that are as large as possible to reduce exposure to air that destroy some vitamins.
- Cook fruits and vegetables as soon as possible after cutting.
- Prepare fruits and vegetables as close to serving time as possible.
How can I be sure that fruits and vegetables are free of contaminants?
Although there is no way to be absolutely certain that any food is free of contaminants, one of the bests ways to reduce the risk of illness is to wash all fruits and vegetables, before preparing or eating. Follow these simple steps:
- Wash your hands with warm water and soap for at least 20 seconds before and after handling food.
- Wash your cutting boards, dishes, utensils, and counter tops with hot soapy water after preparing each food item and before you go to the next food.
- Rinse produce under clean running water. Do not use detergents or bleach as these products are not intended for consumption.
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Nutrition Services at OHSU
Nutrition classes at Center for Women’s Health
Read class descriptions and register online at
http://www.ohsuwomenshealth.com/classes/index.html.
Diabetes and Clinical Nutrition
The Division of Endocrinology, Diabetes and Clinical Nutrition specializes in the diagnosis and treatment of endocrine, metabolic and nutritional disorders. Areas of expertise include hypothalamic pituitary diseases, thyroid disease, bone and mineral metabolism, diabetes, clinical nutrition, and genetic and acquired disorders of lipoprotein metabolism. For more information, call 503 494-3273 or visit http://www.ohsuhealth.com/clinics/profile.cfm?clinicid=7B74F244-B4C0-8D46-6620EFB2AA1FB399.
Nutrition and healthy cooking at march wellness
One of the many benefits of being a member of march wellness is having access to healthy cooking classes in the teaching kitchen. For more information, call a representative at 503 418-6272 or visit www.marchwellness.com.
OHSU Nutrition and Dietetics Program
Have you ever thought about nutrition as a career option? There are many different avenues a degree or certificate in clinical nutrition could be used. For more information on OHSU’s programs, visit http://www.ohsu.edu/dietetic/.
Customized Health Information - A free service!
We invite you to request free personalized health information from the Center for Women's Health. OHSU staff and volunteers will research any health topic and send you the information via mail or email. Simply fill out an online request for health information to learn more about any aspect of women's health. If you would prefer a reply by mail, please include all your postal information. If you would like to make your request over the phone, just call 503 418-4506.
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Resources for Nutrition
Related Health Topics on Our Website
Online Tools
Nutrition Links
Resources at Seasons Specialty Shoppe
Find these clinician-recommended books on nutrition, as well as healthy snacks and other wellness items, Monday – Friday, 8:30 – 3:30 in the Center for Women’s Health lobby:
- 10 Habits That Mess Up a Woman’s Diet
by Elizabeth Somer, M.A., R.D.
- Healthy Weight for Everybody
by Mayo Clinic
- The Food & Mood Cookbook
by Elizabeth Somer, M.A., R.D. and Jeannette Williams
- Food Fight
by Kelly D. Brownell, Ph.D. and Katherine Battle Horgen, Ph.D.
- Strong Women Eat Well: Nutritional Strategies for a Healthy Body and Mind
by Miriam Nelson, Ph.D. with Judy Knipe
- Eat Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating
by Walter C. Willett, M.D. with Patrick J. Skerritt
- When Food is Food and Love is Love: A step-by-step spiritual program to break free from emotional eating
by Geneen Roth
- The Portion Teller: Smartsize your way to permanent weight loss
by Lisa R. Young, Ph.D., R.D.
More information at: http://www.OHSUwomenshealth.com/seasons.html.
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