Alfalfa sprouts were the rage in the U.S. in the 1970’s, but with a new millennium comes new options for nutritious early leaves and shoots. Sprouts are the first growth from the seeds of vegetables, grains and beans and are higher in protein per ounce than their full-grown counterparts. While these tiny whole-food powerhouses may be in the back row of your grocer’s produce section, they are at the forefront of nutrition. Here is a guide to what they are, what nutrients they contain, and how to use them.
Sprout: Alfafa
Sprout: Adzuki
Sprout: Broccoli
Sprout: Buckwheat
Sprout: Clover
Sprout: Fenugreek
Sprout: Garbanzo (chickpea)
Sprout: Lentil
Sprout: Mung Bean
Sprout: Mustard
Sprout: Onion
Sprout: Pea
Sprout: Radish
Sprout: Soybean
Sprout: Sunflower
Sprout: Wheat
TIPS:
– Debbie J., MS, RD
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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Sources:
Does eating two bananas a day make my tummy bigger? Which one is healthier to snack on at night – a banana or a sweet potato?
– Christina Y.
It’s doubtful that a single food is causing an increase in your middle. It’s true that bananas are somewhat more concentrated in sugar (14 grams in a medium banana) than some other fruits, but the effect is insignificant relative to a daily caloric input consisting of 1800-2000 calories. Bananas are such a nutritious food! They have much-needed potassium (12% Recommended Daily Allowance or “RDA”) that helps to counter the negative effects of sodium intake. Bananas also have a good amount of fiber (3 grams), vitamins B6 (22% for men, 32% for women) and C (17% RDA), as well as the minerals manganese, biotin, and copper. The issue may be the extra calories if you’re consuming two very large bananas, as they will have about 135 calories each. If you don’t burn off the second banana, it would add 135 calories to your consumption daily.
Which Fruits Contain the Most Sugar?
In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. A baked sweet potato has the same calories per gram as a banana, yet has one gram more fiber and five grams less sugar per medium serving. A sweet potato has more calcium, iron, magnesium, phosphorus, potassium, zinc, vitamins C and E than a banana; however, a sweet potato does have more sodium. Also notable is a sweet potato’s vitamin A content, which is nearly three times that of banana and meets your RDA in one serving! The banana leads the sweet potato only in folate and vitamin K.
– Debbie J., MS, RD
Source: USDA National Nutrient Database for Standard Reference Release 28
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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Hello, I’m a new member. I’m a 360 lb. and 5’8” female. I don’t know where to start with my nutrition. What do I eat? What serving size should I eat? How many meals a day and when do I eat? What should I shop for when buying food and drinks? Thank you.
– Sherland B.
Hello Sherland and welcome! Getting started on a new eating plan can be overwhelming. I’m guessing you have some idea of what healthier choices look like, though. Key points on choosing good foods are to:
Most often people don’t need nutrition information which you can get from a book but rather, they could use guidance on lifestyle and behavior. Your best bet may be to meet with a Registered Dietitian Nutritionist who can work with you to create a personalized plan based on your lifestyle and goals.
Without the level of detail necessary to give personalized advice, my initial nutrition advice would be to follow the 2015 Dietary Guidelines for Americans which are supported in the ChooseMyPlate.gov recommendations and MyPlate checklists. For an estimated 1800 calories that would be daily intake of:
1 ½ cups FRUIT
2 ½ cups VEGETABLES
6 ounces GRAINS
5 ounces PROTEIN
3 cups DAIRY
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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Debbie J., MS, RD contributed this article –
We’re on a mission to help Augie Nieto’s nonprofit charity find a cure for ALS (amyotrophic lateral sclerosis), which is a debilitating neurodegenerative disease that can impact anyone. Augie was diagnosed with ALS over 10 years ago and established Augie’s Quest to help find a cure for ALS. For over 5 years, LA Fitness has held an annual fundraiser each February to raise funds for Augie’s Quest. This year’s fundraiser, Action for ALS, will be on Saturday, February 25.
To stay committed to healthy eating & help improve his longevity, Augie focuses on a nutritious diet that includes extra virgin olive oil and good fats. Choosing the best types of fat is indispensable for your heart health and weight management.
You may have heard that a high intake of saturated fat, trans fat and dietary cholesterol raise the risk of cardiovascular disease. But did you know, recent studies show that consuming unsaturated fat as the predominant form of dietary fat, combined with adequate omega-3 fats, actually protects your heart from coronary artery disease1? The impact is even greater in combination with a plant-based diet low in salt and sugar2 and in conjunction with an abundance of fruits, vegetables, and whole grains as the main forms of carbohydrates1.
Substituting saturated and trans fats with unsaturated fats lowers LDL (bad) cholesterol production by the liver, meaning less potential for artery-clogging plaque. Keeping the “pipes clear” with healthy fats and adequate fiber is only one piece of the puzzle. Preventing damage to the epithelial cells lining the vascular wall and avoiding high blood pressure are also critical to avoiding stroke and heart attack. Unsaturated fats do both. In particular, olive oil’s polyphenols have anti-inflammatory and anti-oxidant functions3 to protect epithelial cells.
The Mediterranean diet, of which olive oil is the predominant fat source, is associated with increased longevity3 as well as reduced risk of cardiovascular diseases, improved health, lower mortality, and prevention of cancer and age-related cognitive decline as Parkinson’s and Alzheimer’s. Olive oil has bioactive compounds that alter cells’ gene expression, including those active in pathways of the aging process. In short, cells and tissues live better, longer.
Changing the fat that you eat may also change your body fat. While weight loss is multi-factorial, studies indicate that a high monounsaturated fat diet induces more weight loss compared to one with high saturated fat4. Why so? Olive oil, largely comprised of unsaturated fat, also contains phenolic compounds which have been shown to positively affect insulin sensitivity3 and therefore blood sugar control. These benefits are metabolically beneficial and that translates to better fat burning.
Use healthy unsaturated fats to your advantage, and your body will thank you in the long run!
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
References:
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
How can I gain weight? I eat a huge breakfast +2 protein shakes every day and 6 meals daily. I’m 6 ft tall. I started at 142 lbs. I’m up to 154 and haven’t been able to add an ounce beyond that. Help, please.
-Anthony G.
Good job on gaining some weight! Your weight for your height equates to a BMI of 21, which is within normal weight. If you were underweight, I’d recommend the following:
Focus on energy density, not just volume of food. Simply put, you need to make every bite count. So amp up calories in everything you eat and drink – entrees, snacks, beverages, and desserts.
Choosing the richest options could double your calories. For example, ¼ cup of nuts provides 160 calories compared to the 40 calories from microwave popcorn. A shake made with whole milk, protein powder, peanut butter, and frozen banana slices has 600 calories versus less than 300 calories from the same volume made with low-fat milk, protein powder, fruit and ice.
Meat lasagna made with regular ground beef, whole ricotta and whole mozzarella packs almost double the calories of one made with lean beef, low fat ricotta and part-skim mozzarella cheese.
Adding toppings whenever possible could increase calories significantly. A humble 80 calorie blueberry pancake becomes a powerhouse 150 calories with butter and maple syrup. Laying a slice of cheese on a chicken taco adds 100 calories to each. Spreading a half mashed avocado on a turkey sandwich adds 150 calories. A scoop of 150 calorie ice cream reaches 300 calories when you top it with caramel and nuts. You’ll notice that most of the additions are in the form of fat and sugar. This is no accident, as these happen to be the most energy rich.
Make every sip count by enriching your beverages. One way is to opt for the higher-calorie versions of each drink. Whole milk and nectars are richer versions of milk and juice, respectively. Go for chocolate milk for an even bigger energy load. Smoothies and frappuccinos are calorie-laden alternatives to soft drinks. Another way is to add concentrate to the liquid. For example, add 2 spoonful of dry milk or frozen concentrate to each glass of milk and juice, respectively.
If you were strictly speaking of adding lean tissue, see our article How can I gain weight in muscle, not fat?
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!