The cranberry harvest has begun. Their appearance in the produce section of the grocery store heralds the fall and winter holiday seasons. This tangy, colorful fruit adds a unique flavor plus special health benefits. They are also available in a number of forms — fresh, dried, sauced, fresh frozen, and juiced.

Cranberries are native to North America and were originally called “crane berries.” They are generally grown in bogs on low vines, some of which can be more than 100 years old. Native Americans used them to treat wounds. Today they are best known for reducing the risk of urinary tract infections.

Substances found in cranberries can actually prevent bacteria from attaching to membranes, such as those of the urinary tract. The bacteria can then not take up residence and are passed out of the body. These substances are useful in prevention, but cannot treat an established infection.

Studies suggest that this anti-adhesion effect can also reduce bacteria in the mouth, lessening the risk of periodontal disease. Some mouthwashes and toothpastes contain extracts of cranberry for this purpose.

The stomach can benefit from cranberries as well. A particular bacteria is to blame for stomach and intestinal ulcers. Similar to their effect in the urinary tract, the intake of cranberries can prevent adhesion of this bacteria to the lining of these organs.

Cranberries also contain substances that are powerful antioxidants. This means they can help reduce tissue damage in the body. Such damage could otherwise increase the chance of problems like premature skin aging, some cancers, and heart disease.

The heart and blood vessels get a boost from cranberries. Special nutrients in cranberries can reduce the risk of atherosclerosis because of their anti-inflammatory properties, can have a positive effect on the immune system, can help cholesterol levels, and can promote blood flow through the arteries by their effect on certain enzymes.

Even better news, is that all forms of cranberries can provide these health benefits and cooking does not counter the anti-adhesion properties of the cranberry. Starting about two hours after consuming, the anti-adhesion begins and can last up to 10 hours. This means that for maximal effect, people who get frequent urinary tract infections might consider getting two servings a day — one in the morning and one in the evening.

When looking at the nutritional content of these tiny fruit, one whole cup contains only about 46 calories and 12 grams of carbs, but packs a 5-gram dose of fiber. Because of the high fiber and low sugar content, the fresh berries are low in the glycemic index, which can be important for people with blood glucose issues. They also provide potassium (great for blood pressure numbers) and some vitamin C.

Many forms of cranberries are available all year, so can be a frequent part of the diet. Try freezing fresh berries so they are at your fingertips when looking for a fruity, tart flavor and a dash of red color. When buying cranberry juice, look for brands that contain at least 27 percent juice to ensure the health benefits.

If cranberries have not been a frequent part of your diet, think about all the places you could slip them in. Fresh berries can be used in quick breads like cranberry nut bread or muffins. They can be used to make a cranberry crisp or cobbler. They can be cooked into a sauce or preserves.

Dried cranberries are great in a salad, stirred into yogurt or pudding, added to quick breads, in a bread pudding, in your morning oatmeal, added to granola, used as a topping for your bagel with cream cheese, as part of a trail mix, added to boxed cereals, added to a peanut butter sandwich, on top of peanut butter in celery, added to cooked hot grain dishes (rice, quinoa, couscous, barley, bulgur, etc.), added to cold grain salads, added to apple crisp, as a filling for baked apples, or in pancakes.

Cranberry juice adds tartness to a smoothie. A festive beverage could be some cranberry juice with a splash of seltzer. Did you know that there is a cranberry juice available that contains 50 percent lower sugar content if you are trying to lower your carb intake but still want to get the nutritional benefits?

What is considered a serving? Try for one cup of fresh, ½ cup of dried, ¼ cup of cranberry sauce, or 8-10 ounces of cranberry juice. Pills and powders are also available in which 250-1000 mg would be considered a dose — but the real deal is a tastier way to get the health benefits.

With all the positive health benefits, delicious flavor, perky color and versatility of the mighty cranberry, how can you resist adding several versions to your grocery cart this week.

The grocery store can be a daunting place if you have blood glucose issues like diabetes. The good news about a diabetic diet is that when done well, it can be an excellent example of healthy eating for almost everyone.

Someone with diabetes has a higher risk of heart disease, so the guidelines for keeping blood pressure and cholesterol/triglycerides within the normal range, also apply. Instead of thinking of these as restrictions, think of these guidelines as an opportunity to make positive eating and exercise changes. These recommendations are consistent with the Guidelines for Americans that are in place to promote a healthy lifestyle for all Americans.

The overall goals that pertain to choices at the grocery store would be to increase fruit and vegetable intake, increase fiber (whole grains, fruit, vegetables, beans, nuts, seeds), choose plant-based protein foods more often (beans/legumes, nuts, seeds, nut butters, soy products), choose lean animal protein foods and consume in moderation, use heart healthy oils (olive, canola, etc.) in moderation in place of saturated/trans fats, and include low-fat calcium sources (low-fat dairy or calcium-fortified foods like soy milk).

The goals would also include food quantities and choices that contribute to a healthy body weight. For weight loss, this means enjoying “extras” (foods or beverages high in sugar, refined carbs, and/or fat; foods that do not fit into a healthy food group) less often and in smaller amounts. Foods should also be lower in sodium to keep daily intake below 1500 mg/day. Combining sources of protein, fiber, and healthy carb sources at meals/snacks can be helpful.

Hints for the grocery store — follow a grocery list as this can reduce impulse buying (often less healthy choices), read food labels, consider trying some new healthy foods for variety, and shop often enough so that healthy foods are always available.

The produce section should fill a large percentage of your cart. These colorful foods are high in nutrients, but many are low in carbs and calories. Remember that at least half your lunch and dinner plates should contain foods from this area of the store. The fresh herbs in this section can enhance food flavors without the need for added salt.

In the dairy aisle, look for lower fat products that you enjoy — low-fat milk, yogurt, cottage cheese, cheese. Choosing lower fat can help you save calories. Some studies are suggesting that low-fat dairy products can also promote fat loss when total calories are appropriate for gradual weight loss. These foods also contain protein which, when combined with carb and fiber sources, can reduce the surge in blood sugar you would otherwise get from consuming a carb source alone.

Other proteins that can help moderate blood glucose levels are found scattered throughout the store — lean meat, poultry (preferably without the skin), fresh fish, canned tuna, shellfish, reduced sodium canned beans or dry beans/lentils/split peas, unsalted nuts/seeds, peanut butter/nut butters.

Omega three fatty acids in the form of fish oils (EPA, DHA) can help to reduce the inflammation associated with diabetes and cardiovascular disease. Flax seed and some nuts are examples of another source of omega three’s (ALA) that is positive for health but not as potent for heart health as the fish oil or algae forms. The Dietary Guidelines encourage at least two servings of fish per week.

In the frozen food aisle, pick up frozen fruit and vegetables (not the ones with added sodium or high fat sauces), but limit how often you buy frozen dinners. These are generally high in sodium, do not contain enough of the food groups represented, are often low in fiber, and may be low in protein. If you decide to buy these products, look for the ones lower in sodium, lower in fat, and add some additional vegetables on the side when you prepare the meal. Adding a low-fat dairy product to the meal (like a glass of low-fat milk or some low fat yogurt for dessert) can help boost the protein.

When passing down the aisles of canned and jarred products, read food labels for sodium. The numbers can be extremely high. Fortunately, there are many products appearing on the shelves that have reduced sodium and are still very flavorful. Buy the low-sodium broths for making healthy soups, instead of buying the higher sodium prepared soups. Foods like low-sodium canned tomatoes/tomato sauce and canned pumpkin/squash can add healthy nutrients like antioxidants.

In the bread aisle, look for products where whole grains are the first ingredient. Some labels are also including the number of grams of whole grain a serving contains. The goal for adults is at least 48 gms of whole grain a day. Examples of other higher fiber grains are brown rice, quinoa, whole grain pasta, bulgur, and barley.

In the cereal aisle, add a box of oatmeal — great heart healthy fiber and nutrients. Try grinding up oats and adding them to pancake batter or baked good recipes in place of some of the flour. Other whole grain hot cereals may also be available. Look for dry cereals that are low in sugar and high in fiber/whole grain. These can be used for breakfast or a snack with low fat milk or yogurt, or can be part of a healthy train mix (about ¾ cup of the cereal and ¼ cup of unsalted nuts/seeds).

In the baking aisle, choose whole grain flour, heart healthy oils and nuts. Look for some interesting seasonings that do not contain sodium. Herbs or herb mixes work for marinades, rubs, soups, and add flavor to many other recipes. The sweet spices (like cinnamon) can add a sweet taste so you can often reduce the amount of sugar noted in a recipe. Vinegars and mustards are other options for flavor enhancement.

In the snack aisle, look for unsalted baked chips, air-popped popcorn, low sodium/low fat/high fiber crackers. Be aware that many of the calorie-controlled snack packs may not be the healthiest choice — they may have a set calorie content but not necessarily contain healthy ingredients.

By making healthy choices in your weekly shopping trips, you are more likely to be following the guidelines meant to provide you with better health outcomes.

Numerous factors determine the length and quality of our lives. A healthy lifestyle, early detection and prevention of disease, proper immunizations, and injury prevention are examples of contributors to more positive health outcomes.

Taking good care of ourselves throughout the adult years is important and can positively affect our health over the years ahead. Action steps such a consuming a nutrient-rich diet, maintaining a healthy body weight, and staying physically active are important precursors to maintaining physical and mental health. Continuing to work toward these goals is equally important as we move into the category of “older adult.” The Older Americans Act defined an “older adult” as someone 60 years and older.

Since 1900, the percentage of adults over 65 has more than tripled. Interestingly, of the most common causes of death of adults 65 and older, five out of eight are influenced by nutrition. This supports prioritizing the nutritional quality of a person’s food intake for short- and long-term health and for better physical and mental functioning.

The Academy of Nutrition and Dietetics (previously called The American Dietetic Association) recently updated its position statement about food and nutrition for older adults. In the report, it cites research suggesting that higher intakes of fruit, vegetables, whole grains, poultry, fish, and low-fat dairy products are associated with “superior nutritional status, quality of life, and survival.”

Because of the diversity within the older adult category, nutrient and calorie needs vary. For most older adults, calorie needs are lower than when they were younger. Nutrient needs, however, are generally higher. For this reason, older adults should focus on nutrient-rich foods while limiting calories from less nutritious foods.

Older adults should give special attention to intake of fiber (at least 25gm/day), fluid (> 64 ounces/day), protein (needs are actually higher than for most younger adults to prevent muscle and bone loss), calcium (1200-1500mg preferably from dietary sources — like four servings of a low-fat dairy product daily), vitamin D (> 800 IU/day), vitamin B12 (2.4 ug/day from a supplement), folic acid (400 ug/day), and food sources of antioxidants. Note that high supplemental doses of B12, folic acid, calcium, and antioxidants are not recommended.

Antioxidants available from a wide range of plant-based foods can help reduce the effects of the aging process. They are especially important for eye, bone, immune system, brain, and cardiovascular health. Besides bone health, calcium and vitamin D are also being studied for their possible connection to reduced risk of some cancers, cardiovascular disease, diabetes, and the immune system. Having a blood test done periodically to assess vitamin D status is helpful in determining actual vitamin D needs. Many older adults are vitamin D deficient.

The Tufts’ “My Plate for Older Adults” contains a number of guidelines. It encourages making at least half of lunch and dinner plates brightly colored vegetables and deeply colored fruit. It also suggests whole, enriched, or fortified cereals and grains (for nutrients and fiber). For protein, calcium, and other nutrients, it recommends low- and non-fat dairy products. Additional protein sources include dried beans, nuts, poultry, fish, lean meat, tofu and eggs.

The Tufts plan also encourages liquid vegetable oils instead of trans and saturated fat sources. Spices and other seasonings are recommended instead of added salt. The total sodium intake for the day should stay below 1500 mg. Purchasing lower sodium products can be helpful in achieving this goal.

Adequate fluid intake is also crucial. Many older adults experience a decline in the thirst mechanism, so are more prone to dehydration. Milk, tea, coffee, low-sodium soups and water are good choices. Older adults should talk to their health-care provider if they are limiting fluids because of urinary incontinence, as there are ways to address this issue.

Two major health issues in older adults are sarcopenia and obesity. Sarcopenia is a loss of muscle because of the aging process, reduced physical activity and poor dietary intake. This means a greater risk of falling, a lower metabolism, which means a lower rate of calorie burning, and an increased risk of elevated blood pressure, blood sugar and high blood cholesterol/triglycerides.

Many nutrients are involved in building and maintaining muscle. Adequate protein intake is especially important. Some experts recommend 25-30 gm of high quality protein at each meal. Research suggests that spreading protein intake more evenly throughout the day supports muscle in older adults better than having most of the protein at one meal. Also note that adequate calories are required to spare dietary protein for muscle building. Otherwise, some of it is burned for energy needs.

How many grams of protein are in some common foods? An ounce of meat/poultry/fish/cheese or an egg contain 7 gm, 8 ounces of milk has 8 gm, 8 ounces of yogurt can provide 10-16 gm, ½ cup beans/¼ cup nuts or seeds/2 tablespoon peanut butter each provide 6 gm.

Older adults can have both sarcopenia and obesity, which greatly increases the risk of medical issues. Obesity also puts undue pressure on joints, while sarcopenia lowers the support to the joints otherwise provided by muscle tissue.

Moderating body weight through appropriate food intake and regular exercise is a good idea. Adequate intake of nutrients for building and maintaining muscle, as well as activities that frequently challenge the muscles to get stronger are important in countering sarcopenia. They also help to maintain bone density. In addition, daily physical activity helps reduce the risk of many medical problems and supports mental health.

Many adults and students have at least one of their daily meals in a business cafeteria or school dining hall. In the past few years, the number of food options available in these facilities has tended to expand so there is greater variety.

This increase, however, can be a little overwhelming when it comes to putting together a healthy meal.

Most of these dining situations have a main “hot line” containing cooked meal entrees and side dishes. They may also have a “scatter system” with separate specialty areas — like a salad bar, deli/sandwich bar, pasta bar, dessert bar, etc. Some might have areas divided by ethnic foods — Asian, Italian, Mexican, etc. Others may offer “cooked to order” foods — like an omelet station or stir-fry station.

Some will offer specialty areas like one for vegetarian options or gluten-free foods. Most identify at least some of the major allergens contained in the foods — like those containing nuts, peanuts, shellfish, etc. Alternative beverages may also be available — like lactose-free milk, soy milk, rice milk, almond milk (all contain or are generally fortified with calcium at a level similar to dairy milk or yogurt).

As a consumer trying to eat healthfully, it can be helpful to think in food groups when confronting a cafeteria or dining hall. When it comes to portion sizes think of the “My Plate” proportions — about half the meal vegetables, a quarter of the plate a protein source, a quarter of the plate a whole grain or starchy vegetable, a good source of calcium and some fruit.

Entrees contain one or more food groups. When trying to make healthy choices, think of how the food has been prepared. If it has been fried, has a cream sauce, or contains cheese, you know it will contain more fat and calories than one that is broiled, baked, grilled, or otherwise prepared with lower fat ingredients.

Many people are opting to limit animal proteins in their diets even if they are not true vegetarians. Vegetarian eaters often do not get enough protein. Since plant-based proteins tend to contain less protein for the volume, it might be necessary to include several protein sources at a meal. If there is inadequate protein in a vegetarian entrée served, other protein sources can be added to it or eaten on the side.

Examples of plant-based proteins would be beans, tofu/tempeh/edamame/soy milk and other soy products, hummus, nuts, seeds, or veggie burgers. Vegetarians consuming eggs and dairy could add protein through milk, cheese, cottage cheese, yogurt and eggs from the salad bar.

Choosing an entrée that contains a lot of vegetables tends to boost the nutritional content while keeping the calories to a minimum. An example might be a stir fry with chicken or shrimp. Vegetables can also be found as cooked vegetables on the hot line, items on the salad bar, as tomato sauce on the pasta bar, as toppings in the sandwich bar, or in soups. Make these colorful foods a major part of your meal.

Seek out the sources of whole grains available. This could be a cooked grain like brown rice, quinoa, barley, whole grain pasta, or bulgur that are offered as a hot side dish, part of an entrée, on the salad bar, or in a soup. Note what whole grain bread items are available — whole grain bread, pita, tortillas, English muffins, etc.

Fruit might be in a fresh fruit salad, as dried fruit like raisins or dried cranberries on the salad bar, or as a grab-and-go whole piece of fruit. Fruit is better than juice since it contains fiber. It is also easy to consume large amounts of calories from high intakes of juice. Real fruit juice (100 percent juice), however, is better than fruit drinks, which are mostly sugar water.

Busy adults dashing through the company cafeteria or students rushing though the dining hall on the way to class, often depend on the hot line entrees as their primary meal source. Some people do not find these foods appealing and feel at a loss as to how to create a healthy meal on their own. In this case, thinking of all the foods available as ingredients can be helpful. The foods chosen do not have to look like a traditional meal, as long as the five food groups are represented.

How about taking a whole grain bread item like a whole grain tortilla, add a source of protein like grilled chicken from the salad bar or hot line, add some cooked or raw vegetables, top with a little salad dressing and roll up. Then maybe add some yogurt with fruit.

Another idea might be to get a bowl of soup and enhance it with some of the cooked vegetables, a whole grain like whole wheat pasta from the pasta bar, and some beans from the salad bar. Add a glass of milk and an apple.

For a main dish you could also make a modified stir fry by combining a cooked meat/poultry item or beans with some of the cooked vegetable and a cooked whole grain.

A vegetarian option might be a whole wheat pita spread with hummus and then topped with beans and veggies from the salad bar. Or you could add beans to whole grain pasta and tomato sauce from the pasta bar. Enhance either of these with a side salad containing nuts, seeds, and dried fruit, plus a glass of soy milk to make a complete meal.

Sodium can be a concern with eating out. Soups, foods containing cured meats, deli meats, marinades or sauces using soy sauce, some salad dressings, tomato sauces, and condiments like steak sauce are common sources of sodium. Reduce the portion size and/or frequency of eating these foods if you are trying to limit your sodium intake.

So the next time you are eating in a cafeteria or dining hall setting, scout out the options available, think by food groups, and see what creative combinations you come up with for a healthy meal.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy. Visit www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas.

Numerous research studies have noted a connection between depression and body weight, especially in women. For some people, depression can also interfere with weight loss goals.

It appears that individuals who are depressed have a greater tendency toward poorer diet quality and reduced physical activity. In some cases, depression triggers lower food intake and inadequate nutrients. In other cases, the reverse is true — a higher intake of food and calories, but generally, from less nutritious foods.

Poor dietary intake has implications for both short- and long-term health concerns. Low calorie intake often means low energy. The result can mean a more negative mood and less likelihood of being physically active. Inadequate nutrient intake can lead to deficiencies and changes in the immune system.

When it comes to eating patterns, depressed individuals are more likely to eat a diet higher in saturated fat, trans fat, sodium, alcohol and sugar. Studies indicate that they also tend to eat fast food more often. In addition, their diets tend to be lower in fiber, plant-based proteins (beans, nuts, etc.), fruits, and vegetables. Studies indicate that this can then increase the risk of obesity-related health concerns — like diabetes, high blood pressure, and high cholesterol — and often, intestinal issues.

Depression can lead to binge eating or compulsive overeating as well. These binges tend to include large amounts of less healthy foods eaten over a short period of time — often foods high in fat and/or sugar. Because of the large volume and the way these foods are processed, the individual can exhibit low energy levels and lethargy, which enhances the low mood and lesser desire to be active. A recent study noted that diet quality worsened the more severe the depression.

According to survey research, depressed individuals spend less time than non-depressed people participating in leisure-time physical activity. We all know that there is a strong connection between low levels of physical activity and higher body weight or difficulty achieving weight loss goals. The combination of higher calorie intake and lower physical activity that can occur with depression is an obvious path toward weight issues.

Unfortunately, this pattern of poor diet and low levels of physical activity due to depression can actually create a vicious cycle — depression leads to more negative lifestyle habits, which then promote depression and so on….

How does one break out of this cycle? Obviously depression can be caused by a number of factors. Some are environmentally and circumstantially driven (like relationship, financial, work, or health issues). Some depression can be genetic or related to the individual’s personal body chemistry. Major depression often requires professional medical, psychological and sometimes medication intervention.

Less severe depression can sometimes be addressed by purposeful changes in lifestyle habits, starting the upward positive spiral towards better mood. Getting support and guidance with healthy eating and exercise will sometimes kick-start a feeling of well-being, which enhances energy levels. The physical activity can boost substances in the body that create more positive emotions. Getting support from others can also make these changes seem less overwhelming.

If possible, taking action steps to remove or lessen stressors may improve mood. Feeling a lack of control in one’s life can cause some depression, so even the act of making these changes to lower stress can boost feelings of control.

Expanding ways to feel of value sometimes helps. This could mean more time spent helping others or pursuing activities that increase feelings of self-worth. Depression tends to be isolating, so trying to participate in more group activities can lessen time spent in self-absorbing thought.

When it comes to depression and eating, often food is used for comfort or to numb feelings. Sometimes it is used as the major source of pleasure in the depressed person’s life. One way to lessen the connection between depression and food is to create better life balance. Participating in other pleasurable or self-nurturing activities can also lessen the need to use food for these purposes.

Even with mild depression, working with a therapist can be helpful. We often are too close to situations to be able to see the larger picture. A therapist can offer other perspectives and help with action steps toward better life balance.

A registered dietitian can be helpful in suggesting timing and types of foods that best support brain and body fueling. This then allows the individual to better address the emotional issues. When the brain is not well-fueled, life can seem more overwhelming and out of control. When the body is not well-fueled, it is easier to fall prey to larger amounts of less healthy foods. They can also provide tips for making healthy foods more easily available.

If you are having trouble with weight issues, consider whether depression is playing a role. Think about what you can do to lessen the emotional connections you have with food and physical activity that interfere with you being at a healthy body weight.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy. Visit www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas.

With the warm summer days, comes an increase in outdoor eating — cookouts, picnics, and other eating-related social events. Burgers and hotdogs are common fare, along with chips, soft drinks, and other foods that may not be adding positively to your health or weight goals.

Why not come up with a few food ideas that are delicious, easy to prepare, and provide more positive health benefits for family and friends?

Snack foods are notoriously high in fat and sodium. A sweet refreshing replacement might be a tray of cut up fruit with a dip — like vanilla yogurt with cinnamon stirred in. What would be a cookout without sliced watermelon?

How about a platter of roasted or grilled vegetables — like asparagus, pepper strips, zucchini/summer squash strips, or whole green beans? Toss the veggies with a little olive oil (and maybe some minced fresh herbs) or Italian dressing and bake in the oven or grill till crisp-tender.

Here are several ideas for dips that go great with raw or cooked veggies. Try sautéing onions, garlic or shallots in a little olive oil, then stir in a little whole grain mustard and some balsamic vinegar.

Other dips might be salsa, a bean dip, guacamole, or hummus. You can use prepared versions or check out the many recipes of these online. Salsas can be fruit or veggie-based. Bean dips can include a lot of other vegetables, including corn.

Instead of potato chips, cut whole grain pita or tortillas into wedges and toast lightly. If you prefer, brush lightly with olive oil first. You can also sprinkle them with curry powder, onion or garlic powder, chili powder or cumin. Roasted or spiced nuts or seeds are other healthy snack options.

For an appetizer idea, cut whole grain bread into bite-sized pieces and serve with pesto and slices of fresh tomatoes (or halved cherry or grape tomatoes) or pieces of sweet peppers.

Another easy but amazing nibble is to thinly slice and lightly toast whole wheat baguettes or small pieces of other whole grain bread. Spread with a mixture of low-fat goat cheese, minced garlic, and minced fresh thyme. Sauté chopped mushrooms and minced garlic in a little olive oil. Sprinkle with more chopped fresh thyme and spoon on top of baguette/cheese pieces.

Healthy main dishes for the grill might include skinless chicken breasts, turkey breasts or turkey burgers, pork tenderloin, bean burgers, fish, shrimp, or scallops. For added flavor, try one of the many low sodium herbal rubs. A great marinade for chicken is some olive oil, balsamic vinegar, and minced garlic — plus maybe some minced fresh herbs.

Here’s a great recipe for salmon. First roast bite-sized pieces of veggies by tossing them with some olive oil and fresh herb (rosemary, thyme, oregano, or basil pair nicely) and then bake in the oven until crisp-tender. Put a salmon fillet on a piece of foil and spread the veggie mixture over the top. Cover lightly with foil and grill until the fish is cooked through. The veggies and herbs add delicious flavors and keep the fish moist.

If you have a grill basket, try doing a stir fry on the grill. Cut assorted veggies into bite-sized pieces. Add some form of protein if it is to be a main dish, like pieces of chicken, shrimp, or scallops (or just do the veggie mix alone). Toss with some olive oil and fresh herbs. Add to the preheated grill basket and stir occasionally as needed until the protein items and veggies are done.

For side dishes, how about some chilled whole grain salads. Start by cooking and chilling brown rice, quinoa, barley, bulgur or whole grain pasta. For added flavor, you can cook them in low sodium broth or add seasonings like curry powder, chili powder, or cumin. Add bite-sized raw or roasted veggies. Minced sundried tomatoes that have been marinated in oil and herbs go well with some combinations. Then toss with an Italian dressing or balsamic vinaigrette and maybe some fresh herbs. To create a main dish, just add some form of protein. Rinsed, cooked canned beans are a quick and healthy protein addition. Nuts and seeds can add some crunch, while dried or fresh fruit can add sweetness.

One example might be brown rice cooked in water with curry powder added to the water. Toss in some grilled peppers, onions, zucchini and summer squash. Add some cashews and raisins. Another might be whole grain pasta with raw or grilled veggies, minced sundried tomatoes, pieces of grilled chicken, shrimp, or scallops, balsamic vinaigrette, and some fresh basil.

If you get adventurous and cook a pork tenderloin on the grill, here’s a quick and easy glaze. In a small saucepan, stir together some apricot or peach jam, coarse-ground mustard, and minced fresh sage (or dried if fresh is not available). Heat, stirring, until jam has thinned and spoon over sliced pork while warm.

When it comes to beverages, a fun activity (and healthier option than soft drinks), especially for kids, is to set up a smoothie bar. Set out a few blenders and all the ingredients for making smoothies — plain and flavored yogurt, assorted fresh or frozen fruit, plain and flavored milk, 100 percent fruit juices, peanut butter (for a yogurt peanut butter banana smoothie or chocolate milk, yogurt, and peanut butter smoothie), and ice cubes. Kids can create their own masterpieces and come up with fun names for their special drink. The smoothie mix can even be frozen into Popsicles.

So instead of the same old cookout foods, come up with some tastier, healthier dishes to share with family and friends.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy. Visit www.pamstuppynutrition.com for nutrition information, some healthy cooking tips, and recipe ideas.

Have you lost the joy of eating? In many countries around the world, food is savored and enjoyed with family and friends. It is not analyzed or manipulated. It is grown naturally and left unprocessed. Family members and friends enjoy frequently cooking and eating meals together. Meals and snacks last longer in a relaxed atmosphere. There is laughter and camaraderie.

The quality of food is appreciated, rather than the quantity. There is less food waste because the process of food from farm to table is appreciated. Treats are less frequent and eaten in smaller amounts, not indulged.

Calories are not tallied up at the end of each day to determine if it has been a “good day” or a “bad day.” Weight loss is not the most common topic of conversation at social events. Food and guilt are not connected.

Rather than changing eating habits based on the latest headline from a preliminary research study, people use their common sense when eating (moderation, variety, and basic healthy foods).

How different that sounds from what many of us experience in our over-busy, hectic, grab-and-go food world. We live in a culture where “all you can eat buffets” and “supersized” foods are commonly advertised. Families frequently do not cook or eat together for most meals.

We get so caught up in the many “shoulds” around food and nutrients that eating becomes mechanical and clinical. We tend to think that manmade supplements are healthier than the foods Mother Nature has created for us (we will never be as wise as Mother Nature …;).

Think about yesterday’s eating. Did you take large bites and eat quickly? Did you enjoy each bite? Did you really taste each flavor? Did you think about where the food came from and what was involved in it getting to your table? Did you prepare the food with someone you care about and share the end result?

Was the food eaten while doing something else? Were you feeling stressed at the time? Were you eating alone? Did you choose to eat the food because of the flavor or because it was a quick and easy grab? Do you tend to replace meals or snacks with high calorie/low nutrient, beverages or bars rather than choosing a healthier beverage or snack?

Research tells us that when we do not appreciate what we are eating, we tend to eat more because we are “mindlessly” consuming rather than “mindfully” consuming. When each bite is appreciated, we do not need to eat as much.

What happens when you eat a food that is deemed a “bad food”? Do you feel bad about yourself? Do you eat it secretly so that no one can see? Do you eat it more quickly?

So how do we get out of this rut where food has become the enemy? One idea might be to eat more often as a family or with friends. When possible, allow more time for meals and keep the atmosphere calm and relaxed.

Try purchasing more basic healthy foods rather than processed foods. Many foods prepared from scratch do not take any longer to prepare than “convenience foods.” Keep mostly healthy foods in the house and limit how often you buy sweets. Include children in healthy food purchase decisions and preparation, as this sets the foundation for their eating habits in the future.

Remember that it is more cost effective for you to buy nutrient-rich foods — more nutrients for the cost. Buying less healthy foods often means you are spending more money for foods that are only adding to your waistline.

When possible, eat locally grown food and choose those grown without earth-damaging chemicals. Think about the long process and many resources used to grow your food and get it to your table. A greater appreciation of this journey might mean you enjoy the food more. This may also encourage you to only eat what your body needs (which can keep you at a healthier body weight and reduce food waste).

Try cooking at home more often rather than eating out or doing take-out (this is good for the wallet as well). Studies show that families who eat together more often and consume home-prepared foods, get closer to the recommended intakes of the major nutrients.

If you do choose to eat out, consider sharing meals to reduce portion sizes and to reduce the risk of food waste. Being more mindful around food and eating more slowly to enjoy all the flavors, means we get more pleasure from the foods we eat and may not need to fill our plates to overflowing.

Think about the benefits of healthy foods to your body. Eat in positive frame of mind rather than self-chastising. Banish guilt around food. Focus on getting in all the delicious healthy foods you need each day and you will have limited space for the less nutritious ones.

By taking a few action steps, you can give your body and brain the energy they need, provide the wide range of nutrients you need for short- and long-term health, and make food a positive rather than negative. Experience the joy of eating.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy. Visit www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas.

There is a misconception that healthy eating is expensive. In many cases, basic healthy foods are not only less expensive but often more nutritious than the more expensive processed foods. With a little planning and wise food shopping, you can get the nutrients you need while staying within your budget.

Start by making a grocery list of the foods you need and stick to it. Impulse buying can add up on your grocery store bill. Waste minimal money on foods that do not provide nutritional value. Focus on nutrient-rich foods and limit less healthy foods items.

Think about how long foods will last before they go bad. A good deal is a waste of money if you do not eat the food before it has to be thrown away. Buy only what you can eat before the next grocery shopping trip, or buy foods that have a long shelf life or can be frozen.

If you have freezer and/or cupboard space, buy foods in bulk when they are on sale or at food warehouses. Take advantage of store discount cards that can save you money on various food items.

Look at the unit prices of foods and compare. Generic/store brands tend to be less expensive than name brands. Convenience foods are usually higher in price. Foods with added sauces or season packs generally cost more and often contain less healthy ingredients.

Whole grains can add nutritional value and be used as less expensive fillers in mixed dishes. This means you need less of the higher priced ingredients. Bulk bins often contain basic whole grain options that are less expensive. This might include grains like brown rice, whole grain pasta, barley, and bulgur.

When it comes to breakfast grains, store brand whole grain cereals are less expensive than name brands. The inexpensive “old-fashioned oats” (rolled oats) can be used to make oatmeal or added to baked goods/pancakes for boosting nutrients and fiber. Individual packets of oatmeal are usually more expensive.

Look for whole grain bread products that are on sale or “day-old” breads sold at bakery outlets. These can be frozen and portions taken out on an as-needed basis. If you can, make your own bread/rolls/muffins.

The most expensive items on your grocery list are probably animal-based proteins. Consider having a number of meatless meals each week that include some form of beans, lentils, or peanut butter. These foods are very nutritious as well.

Beans are an excellent source of fiber. The least expensive are the dried ones, but the cooked canned beans are a lot easier to use and are still a good bargain. Rinsing the canned beans in cold water removes much of the sodium and makes them less gassy. They can be added to soups, stews, chili, salads, or grain dishes in place of more expensive proteins.

When you do buy animal-based proteins, here are a few hints for keeping down the cost. Buy family packs, as these tend to be lower in price per pound, then portion into plastic bags and freeze. In general, limit cooked meat/poultry portions to about 3 ounces (the size of a deck of cards) per person.

Buy the cheaper cuts of meat. In the case of beef, these often need tenderizing, moist forms of cooking (like in a stew or soup), or slicing very thinly. Tenderizing is as simple as marinating in some form of acid — like oil with vinegar (balsamic adds nice flavor) or lemon juice. Note that turkey tends to be cheaper than chicken. Canned tuna, salmon, or chicken tend to be less expensive as well.

Eggs and dairy products are other examples of less expensive high quality proteins. These can be used in place of meat or added to a dish to extend how much protein it contains. In many cases the lower fat forms are not more costly and might be a wiser choice nutritionally.

Fresh fruit and vegetables vary greatly in price. Some can be quite expensive, while others are relatively inexpensive. Vegetables like carrots, potatoes, sweet potatoes, whole butternut and other winter squash, and onions tend to be inexpensive throughout the year. When it comes to fresh fruit, banana prices are also fairly constant.

Otherwise, try to buy produce that is in season. Examples might be — apples and pears in the fall, citrus in the winter, strawberries in the spring, blueberries and corn in the summer, and so on. Sometimes buying by the bag (like for apples and oranges) can be cheaper than buying them individually.

Check out farmers markets or produce stands. Often the prices are lower than at the larger stores. You may also find that they lower prices of perishable produce at the end of the day. If you buy more than what you can use within a short period of time, if possible, try canning or freezing them.

If growing your own produce is an option, this can be a less costly way of securing fresh fruits and vegetables. If not, many people with vegetable gardens find they have been over-zealous in their spring planting and have an abundance to share in the fall.

Do not hesitate to buy frozen fruit and vegetables as they tend to be cheaper than fresh. Since they are flash frozen close to where they are grown, they contain nutrients similar to fresh. These can also save time as they are already cut into bite-sized pieces.

Frozen fruit can be used on cereal, in a smoothie, a topping for pancakes, or as part of a healthy dessert. Frozen veggies can be steamed or added to soups, stews, chili, casseroles.

Remember that any food wasted is also a waste of money. Only buy what you can use or store. Eat only what you need nutritionally. Eat what you buy — use all leftovers. If you are not able to use them within a few days, pop them into the freezer. Many leftovers can be added to a stir fry, soup, stew, or other mixed dish.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy. Visit www.pamstuppynutrition.com for nutrition information, some healthy cooking tips, and recipe ideas.

Bowel habits can vary from person to person and still be considered “normal.” Variations are seen in frequency, consistency of stool, and ease of passage.

We think of constipation, however, when there are longer periods of time between bathroom visits and bowel movements become more difficult or painful. There can be a number of reasons for this and some can be eased by taking a few preventive steps.

Stress, illness, low levels of physical activity, hormonal changes, aging, fluid intake, diet, and some medications can all affect our bowels. Lowering stress levels and getting regular exercise are two positive steps you can take to normalize bowel habits.

Exercise can speed up transit time in the intestinal tract. On the other hand, sitting long periods of time at your desk, in a car or plane can be triggers for constipation.

If your constipation is caused by medication, check with your health-care provider to see if your medication can be changed to one that does not have constipation as a side effect or if the dose can be lowered. Some supplements, like calcium or iron, can also cause constipation. If possible, try getting the nutrient from foods rather than supplements or take the supplement in several smaller doses or with food at a meal.

When it comes to hormones, women may experience changes in bowel status at different times of the month because of menstruation. Pregnant women also frequently report episodes of constipation. In both cases, increasing physical activity, fluid intake, and dietary fiber can be helpful.

Low fluid intake is a common reason for constipation. Many people do not drink enough fluids throughout the day. Adults should try for at least 64 ounces a day, more if the weather is hot, humid, or you are exercising. Some good clues about being adequately hydrated are the frequency of urinating and the color of your urine — paler is better.

One common reason for constipation is the typical American diet. The downfall occurs from a higher intake of processed foods and lesser amounts of foods containing fiber. Fiber creates bulk in the bowel, exercises the muscles there, and triggers the action that pushes the contents along. There are two major types of fiber in the diet, insoluble and soluble, and both can be helpful in slightly different ways.

Insoluble fiber we also call roughage. It is the part of foods that do not digest, so it creates bulk. It tends to be somewhat rougher than soluble fiber, so if someone is already constipated or bowel movements are painful, the diet should contain a lesser amount of this type of fiber and more of the soluble fiber. Examples of where this type of fiber is found include wheat bran, beans (note that beans contain both types of fiber), and the skins/seeds of fruits and vegetables.

Think of soluble fiber as a sponge. When moistened, a sponge is softer. The soluble fiber absorbs water and creates a more gentle mass as it passes through. This type of fiber is often recommended for people with irritable bowel syndrome, a condition that is a frequent cause of constipation or a vacillation between diarrhea and constipation. If your bowel movements have been hard and difficult to pass, focus on consuming more of this type of fiber. Some of the more concentrated sources of soluble fiber are oats and oat products, barley, beans, fruits vegetables, and psyllium.

If your diet does not currently contain much fiber, add it slowly over several days or weeks. If your body is not used to much fiber and you add large amounts all at once, you might experience abdominal pain and bloating. The final goal for adults is about 25-30 grams of fiber a day. For children, figure their age plus 5 gms (for example, a 9 year old would need about 14 gm of fiber a day). Again, do not forget to consume adequate fluids with a higher fiber diet or the higher fiber can trigger constipation.

Increasing fiber in your diet starts at the grocery store. Buy more whole grains, fruit, vegetables, nuts, seeds, and beans. Read food labels and buy products containing more fiber. Check out the local farmers market for some new ideas.

Try new recipes that use these foods. In cooking, ground oats, whole grain flours, ground nuts, fruit, and sometimes pureed or shredded vegetables can easily be added to baked goods. Oatmeal or oatbran is a great way to start the day. Beans can be added to salads, soups, stews, stir fries, grain dishes (like brown rice or quinoa), or eaten as a side dish. Dried fruit, prunes, and prune juice have a natural laxative effect and can be really successful in prompting stubborn bowels.

Because the medications often used to trigger frequent bowel movements, like laxatives, can be damaging if used long term, try increasing physical activity, lowering stress, and increasing fluid and dietary fiber as a first response. These are all positive lifestyle habits and the foods containing fiber also provide a number of nutrients important for overall health.

If constipation causes extreme pain, is persistent, or results in fever, bleeding or vomiting, contact your health-care provider as it may require more serious medical attention. Otherwise, try some of the steps suggested above to reduce the risk of becoming constipated or to address a milder case.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy. Visit www.pamstuppynutrition.com for nutrition information, some healthy cooking tips and recipe ideas.