Drinks a-filled with lots of sweetness

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Tis the season to rethink this

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Try we now some brand-new mocktails

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Read on for the yummy details

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The holiday season — and special events throughout the year — tend to include delicious seasonal cocktails. But what you may not realize is just how much alcohol, added sugar and extra calories these can contain.

Lots of people in the New Year vow to make changes after all they have consumed during the holidays. But what if you made some small changes before the year ends? What if you could still enjoy seasonal drinks, but make a few healthy tweaks? Alcohol can make you feel drowsy while drinking it, interrupt your sleep at night, and give you a headache the next morning. Enter sophisticated non-alcoholic drinks, often called mocktails, which mimic the taste of cocktails, but without the alcohol.

Registered Dietitian Haley Adel with UC Davis Health’s Transplant Services has some ideas for how to incorporate mocktails as an alternative to cocktails this season.

Step 1. Replace the Base

We need to find delicious ways to replace alcohol so we can still have a palatable drink. We do that by changing the base of our drink from alcohol to a zero-calorie sparkling water (brands: La Croix, Kirkland Signature, Waterloo, Bubly), low calorie sparkling water (Spindrift), and/or low-calorie sodas (Oli Pop, Poppi, Zevia).

Step 2. Switch the Source of Sweet

Next, we need to sweeten our drink. Seasonal cocktails are usually flavored with soda, mixers, juice, and syrups. However, these are full of added sugars that don’t make our bodies feel great.

Instead, flavor your mocktail with fresh or frozen fruits and veggies, herbs, and spices. Here are a few ideas:

• Cinnamon and apples
• Cucumber and mint
• Basil and berries

One way to extract extra flavor from these is to muddle ingredients. For example, to muddle, you would add berries and basil to the bottom of a glass, press them with a wooden spoon, and twist. Then you add the liquid base and mix. Voila, your flavorful mocktail is ready!

By using fruits, veggies, herbs, and spices to flavor your drinks, you are adding nutrients like fiber and antioxidants that make your body feel better. You are also swapping out the things that may make you feel sluggish like the alcohol and added sugars.

If you don’t feel like making an entire mocktail, you can always have sparkling water as your beverage with a splash of lemon or lime juice. You can also try non-alcoholic versions of wine, beer, and hard liquors. Just check the food label for the added sugars and the calories!

Recipe Ideas

Adel created this delicious original recipe using blueberries and basil.

Blueberry Basil Mocktail

Ingredients

Small handful of basil

½ cup blueberries

1 tsp sugar (optional)

1 TBSP lemon or lime juice 

1 can flavored sparkling water 

Instructions

1. Add basil, blueberries, and sugar to a wide brimmed cup or glass. 
2. https://health.ucdavis.edu/blog/good-food/gluten-free-eating-facts-tips-and-recipes/2025/11 There can be many questions about gluten and a gluten free diet. A UC Davis Health registered dietitian provides facts about gluten in addition to a delicious gluten free recipe. 

   
   What is gluten?

   Gluten is a type of protein found naturally in wheat, rye, and barley. Some people have trouble metabolizing gluten, including those with Celiac disease, and benefit from a gluten free or a reduced gluten diet. 

   What is a gluten free diet?

   The gluten free diet is not a zero-gluten diet. For a product to be considered gluten free in the United States, it must contain 20 parts per million (ppm) or less of gluten. This is the international standard as well. Products with gluten-free labels do not necessarily have zero gluten, but an extremely small amount. 

   People with Celiac disease, or those who follow a gluten free diet do not need to purchase gluten free cosmetics, toothpaste, and topical products that contain gluten. The gluten protein is too large to be absorbed through our skin and the amount of gluten we would swallow from products like lipstick, toothpaste, or mouthwash is so minimal per use that it is considered unharmful.

   What contains gluten and what starches are gluten free?

   Oats are naturally gluten free. However, it is important to purchase certified gluten free oats as they are often grown near wheat or processed in plants that also process wheat, which is not gluten free, and could lead to cross-contamination. Wheat must be listed as an allergen on a food label and can be helpful when identifying gluten-containing foods.

   Other starches that are gluten free and safe to eat include those made from:

   • Corn
   • Rice
   • Potato

   Starches that contain gluten are often used as thickeners in products. Avoid foods with the following ingredients, as they are not gluten free:

   • Gluten starch
   • Wheat starch
   • Hydrolyzed wheat protein
   • Malt
   • Wheat maltodextrin

   Starches containing gluten can be found in many items such as: 

   • Sauces
   • Salad dressings
   • Spices
   • Sandwich spreads
   • Gravies
   • Soy sauce
   • Dried fruit (it helps prevent them from sticking together)

   How can I enjoy a gluten free diet?

   There are many ways to enjoy gluten free food. Dishes such as butternut squash risotto, vegetarian tostadas and strawberry banana muffins can all be prepared gluten free. For a fun and zesty dish, try our buffalo chicken tostada recipe, created by our registered dietitians.

   Buffalo Chicken Tostadas

   Ingredients:

   Tostada Filling

   • 1 tbsp. Olive or avocado oil
   • 2-3 Chicken breasts (frozen, fresh, or canned)
   • ¼-½ c. Hot sauce (more if you like more spice)
   • 1-2 Adobo peppers (chopped)

   Black Bean Paste

   • 1 Can low sodium black beans (rinsed)
   • ½ tsp. Chili powder
   • ½ tsp. Onion powder
   • ½ tsp. Garlic powder
   • ½ tsp. Cumin
   • ½ tsp. Cayenne pepper (can omit if you want less spice)
   • ½ tsp. Paprika
   • ½-1 c. Water 

   Tortillas

   • 8 Gluten free corn tortillas
   • 8 oz. S]]> 0 https://health.ucdavis.edu/blog/good-food/falafel-bowl-with-coconut-yogurt-and-toasted-pita-chips/2025/10 Wed, 15 Oct 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/falafel-bowl-with-coconut-yogurt-and-toasted-pita-chips/2025/10

     Serves 4

     Ingredients

     Falafel

     • 2 cans (15.5 oz each) canned chickpeas, drained
     • 1 tbsp chickpea flour
     • 1 tsp ground coriander
     • ¾ tsp ground cumin
     • 1½ tbsp fresh parsley, finely chopped
     • 1½ tsp Cajun spice
     • ¾ tsp ground turmeric
     • 1½ tsp granulated garlic
     • 1½ tsp granulated onion
     • 1½ tsp kosher salt3 tbsp water

     Coconut Tzatziki

     • 4oz coconut yogurt
     • 2 oz grated cucumber
     • ½ tsp grated garlic
     • 10-12 leaves mint
     • 1 tsp red wine vinegar
     • 1 pinch of kosher salt
     • 1 ½ tsp extra virgin olive oil

     Salad & Garnish

     • 1 large cucumber, diced
     • 2 local tomatoes, diced
     • 2 tbsp lemon juice
     • 2 tbsp extra virgin olive oil
     • 4 oz mixed greens
     • 1 tbsp chili flakes (for garnish)

     Pita Chips

     • 2 pita breads, cut into 8 wedges each
     • Extra virgin olive oil (for searing)

     Preparation

     Falafel

     1. In a food processor, pulse all falafel ingredients until well incorporated but still slightly coarse.
     2. Form into small patties or balls.
     3. Heat a pan over medium heat and add extra virgin olive oil.
     4. Sear falafel on one side until golden brown, then flip and sear the other side.
     5. Transfer to a baking sheet and place in a 375°F oven.
     6. Bake until internal temperature reaches 165°F (about 10–15 minutes).

     Coconut Tzatziki

     1. Grate the cucumber and mince the garlic and dill.
     2. In a small bowl, whisk together the coconut yogurt, red wine vinegar, salt, and olive oil until smooth.
     3. Fold in the grated cucumber, garlic, and dill.
     4. Transfer to a container and refrigerate for at least 30 minutes to let the flavors meld.

     Pita Chips

     1. Arrange pita wedges on a baking sheet.
     2. Toast in a 350°F oven for 4–7 minutes, until crisp and golden.

     Assemble the Bowls

     1. Divide mixed greens among 4 bowls.
     2. Top with grated cucumber, diced tomatoes, and cooked falafel.
     3. Add a dollop of coconut yogurt.
     4. Garnish with chili flakes.
     5. Serve with toasted pita wedges on the side.
     ]]> 0 https://health.ucdavis.edu/blog/good-food/terra-madre-americas-healthy-recipes-from-our-chefs-and-dietitians/2025/10 Wed, 08 Oct 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/terra-madre-americas-healthy-recipes-from-our-chefs-and-dietitians/2025/10 UC Davis Health is excited to have been a presenting sponsor at Terra Madre Americas 2025, a culinary event that made its debut in Sacramento, America’s farm-to-fork capital. We were thrilled to work with Slow Food International to showcase our commitment to food security, healthy options, sustainable practices and local farm-to-fork cuisine.

     Throughout the weekend, our chefs hosted themed demos and tastings and our registered dietitians created healthy recipes and discussed nutrition for everyday health. Learn about the featured recipes, their connection to health and sustainability and how they can be re-created from home.

     Learn more about registered dietitians

     Eating to lower cancer risk

     Eating healthy foods can help lower cancer risk. Our registered dietitians shared how these foods, such as chicken and seasonal vegetables, can be cooked and enjoyed in an everyday diet:

     Fiesta Spiced Chicken Breast

     Yam Purée

     Sautéed Fall Vegetables

     Pluot Salsa

     Healing meals for cancer recovery

     In addition to lowering cancer risk, eating healthy can also benefit cancer recovery. One example of this is our fall-ready soup recipe featuring protein-packed beans and vitamin-rich greens:

     Braised Tuscan White Beans and Greens

     Maximizing seasonal and local produce

     Eating produce that’s local and in season is a great way to maintain a healthy diet. It also tends to be an affordable method of finding produce. Sacramento is known for its tomatoes and our chefs shared how to use this local favorite in a sauce that can be used in pasta dishes, on homemade pizza and more.

     Roasted Tomato Sauce

     Learn how to make produce last longer

     Sustainable sourcing for large scale kitchens

     Our chefs debunked myths about commercial kitchens and showcased how seafood and other ingredients can be sourced in a sustainable way, all while creating fresh, healthy and sustainably sourced recipes.  

     Olive & Vine Ceviche

     Mushroom Adobo and Coconut Ric]]> 0 https://health.ucdavis.edu/blog/good-food/roasted-tomato-sauce/2025/10 Tue, 07 Oct 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/roasted-tomato-sauce/2025/10

     Yields approx: 1/2 gallon

     Ingredients

     1 tsp sugar
     1 tsp salt
     3.5lbs Roma tomatoes 
     1/2 oz basil, stem on
     5 1/4 fl oz extra virgin olive oil
     5 1/4 fl oz canola oil
     1/4 lb peeled garlic cloves
     3/4 cup peeled, course, ground tomato (canned)
     1 1/4 cup heavy puree ground tomato (canned)

     Preparation

     1. Puree garlic, basil leaves and a small portion of oil to finely chop/lightly puree.
     2. Wash Roma tomatoes and roast on a sheet pan at 425’ up to 50 minutes.  The tomatoes should be lightly colored, skins should start to peel off and juices in pans should not brown nor dry up. Tomato liquid is worth its weight in gold. Cool tomatoes. 
     3. Puree cooked tomatoes.
     4. Place oils in a medium sauce pan with pureed garlic and chopped basil. Turn heat on medium high. Stirring occasionally, slowly heat oil to infuse garlic and basil into oil, can take 10-20 minutes. Garlic should be lightly browned, and lightly frying in oil. Do not over cook the garlic as it can become bitter. Remove from heat, stir for a couple of minutes.
     5. Very carefully add cooked pureed tomatoes and both canned tomatoes to hot oil, garlic, and basil. Stir, return to medium heat and add salt and sugar. 
     6. Stirring occasionally, slowly bring sauce up to a simmer to infuse flavors. Adjust salt and sugar as needed.
     7. Enjoy!
     ]]> 0 https://health.ucdavis.edu/blog/good-food/olive--vine-ceviche/2025/10 Mon, 06 Oct 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/olive--vine-ceviche/2025/10

     Ingredients

     1-1/2 cod or halibut
     2 cups, 4 oz. lime juice
     2 oz. yellow onions
     4 oz. English cucumbers
     1 oz. jalapenos (seeds removed)
     ½ oz. cilantro
     6 oz. avocado
     3 oz. tomato sauce
     6 oz. ketchup
     2 oz. orange juice
     4 oz. lime juice
     ½ tsp. chili powder
     ½ tsp. salt

     Preparation

     1. Dice the fish into 1/2" pieces. Combine with 2 cups of the lime juice and allow to marinate for 45-60 minutes, stirring occasionally. 
     2. Dice the onions and cucumbers into 1/4" pieces and add to a bowl.
     3. Mince the jalapenos and cilantro and add to the bowl.
     4. Dice the avocado into 1/2" pieces and add to the bowl. Mix the onions, cucumbers, jalapenos, cilantro and avocado until combined. 
     5. In a separate bowl, combine the tomato sauce, ketchup, orange juice, 4 oz of the lime juice, chili powder and salt. Whisk together thoroughly and then add it to the vegetable and avocado mixture. 
     6. Drain the lime juice from the fish and discard the juice.
     7. Add the drained fish to the mixture and mix gently, being careful not to break up or shred the fish. 
     8. Add more salt to taste if needed.
     9. Serve with tortilla chips or tostadas. 
     ]]> 0 https://health.ucdavis.edu/blog/good-food/sauteed-fall-vegetables/2025/09 Thu, 25 Sep 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/sauteed-fall-vegetables/2025/09

     Serves 4

     Ingredients

     4oz parsnip
     4oz carrot
     4oz brussels sprouts
     4oz gold beets
     2tbs oil
     Salt and pepper to taste

     Preparation

     1. Peel parsnip, carrots, and gold beets. Dice into ½” cubes. Set aside.
     2. Cut bottoms off brussels sprouts and thinly slice. Set aside.
     3. Heat up sauté pan to medium heat. Add in oil, carrot, parsnips, and gold beets.
     4. Sauté vegetables for about 5 minutes or until parsnip and carrots soften.
     5. Add in brussels sprouts and sauté for another minute. Season with salt and pepper.
     ]]> 0 https://health.ucdavis.edu/blog/good-food/braised-tuscan-white-beans--greens/2025/09 Thu, 25 Sep 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/braised-tuscan-white-beans--greens/2025/09

     Serves 8

     Ingredients

     2 cups dried cannellini beans, soaked overnight and cooked* (yields 6 cups cooked beans)
     2 tbs. extra virgin olive oil
     2 cups onions, medium dice (approx.1 large onion)
     6 cloves garlic, minced
     2 cups celery, medium diced (approx. 4 large stalks)
     2 cups carrots, small dice (approx. 4 medium carrots, peeled)
     4 cups blanched dark leafy greens such as Swiss chard, dino kale or spinach (16 cups raw)
     4 -6 cups chicken or vegetable stock
     ¼ cup parmigiano Reggiano, grated
     Sea salt and pepper to taste
     3 lemons, zested
     1 cup fresh basil leaves, chiffonade
     Pesto for serving, optional 
     1 tbs chili flakes, optional

     Preparation

     1. Sauté the onions in the olive oil until translucent, then add the garlic until slightly browned. Add the carrots and celery. 
     2. Add 4 cups of broth and simmer until the carrots are just tender.
     3. Add the cooked beans and simmer for 5-10 minutes.
     4. Add the grated parmigiano, lemon zest, chili flakes (optional) and basil. Taste for seasoning and season with sea salt & pepper to taste. Remove from the heat.
     5. Add in the blanched greens and stir to combine.
     6. Remaining broth may be added for desired consistency.
     7. Serve with a dollop of pesto on top or a drizzle of olive oil, fresh basil and more parmigiano. 

     Cooking dry beans from scratch

     1. Soak the beans: Sort through the beans and remove any debris or shriveled pieces. Place the 2 cups of beans in a large bowl, cover with water by 2 to 3 inches, and let them soak for at least 8 hours or overnight.
     2. Drain and rinse: In the morning, drain the soaking water and rinse the beans thoroughly under cold, running water.
     3. Add to pot: Place the rinsed beans in a large pot or Dutch oven. Cover the beans with fresh water by about 2 inches.
     4. Add aromatics (optional): To infuse flavor, add seasonings like a halved onion, several cloves of garlic, bay leaves, or fresh herb sprigs (such as sage or thyme).
     5. Boil and simmer: Bring the pot to a gentle boil, then immediately reduce the heat to a low simmer. Cook with the lid ajar for 1 to 3 hours, depending on the age and size of the beans. Older beans take longer to cook.
     6. Add salt: Add salt when the beans are beginning to soften, usually about halfway through cooking. Salting earlier ensures the beans are seasoned from the inside out.
     7. Test for doneness: Start checking for tenderness after 1 hour. The beans are ready when they are soft and creamy.

     Blanching greens

     To blanch Swiss chard, wash the greens, separate the stems from the leaves, and blanch the stems for 1-2 minutes and the leaves for 30 seconds to 1 minute in boiling salted water before immediately plunging them into an ice bath to stop the cooking. Drain the cooled greens, squeeze out excess water.

     ]]> 0 https://health.ucdavis.edu/blog/good-food/mushroom-adobo-with-coconut-rice-and-soy-marinated-quail-eggs/2025/09 Thu, 25 Sep 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/mushroom-adobo-with-coconut-rice-and-soy-marinated-quail-eggs/2025/09

     Serves 4-6

     Prep time: 10 minutes
     Cook time: 30 minutes

     Ingredients

     1lb fable pulled shiitake mushrooms
     1/2 cup soy sauce
     1/4 cup rice vinegar
     2 each bay leaves
     2 teaspoons black peppercorn (crushed)
     2 teaspoons cane sugar
     2 cups water
     2 tablespoons olive oil 
     6 cloves garlic, minced 
     2 sprigs green onion, thinly sliced for garnish
     1 wedge pineapple, sliced and grilled or seared 
     8 each soy marinated quail eggs 
     1lb coconut rice 

     Preparation

     1. In a medium saucepan over medium heat, combine and sauté olive oil, garlic, until fragrant.
     2. Add soy sauce, rice vinegar, bay leaves, crushed black peppercorn, cane sugar, water, and bring to a simmer.
     3. Add fable shiitake mushrooms, simmering on medium heat for 10 minutes or until sauce is reduced.
     4. Grill or sear pineapple wedge to release the sugar from the pineapple
     5. Serve shiitake mushroom adobo over coconut rice. 
     6. Garnish with soy marinated egg, grilled pineapple and green onion. 
     7. Enjoy!

     Soy-Marinated Quail Eggs

     Serves 4-6
      
     Prep time: 10 minutes
     Cook time: Up to 1 hour before

     Ingredients

     1 quart water, for soft-boiled eggs 
     8 each quail eggs

     Soy Marinade

     1/2 cup soy sauce
     1/4 cup rice vinegar
     2 each bay leaves
     2 teaspoons black peppercorn (crushed)
     2 teaspoons cane sugar
     2 cups water
     2 tablespoons olive oil
     6 cloves garlic, minced
     1 teaspoon sesame seeds 
     1 teaspoon red pepper flakes
     1 quart water and ice (ice bath)

     Preparation

     1. In a medium saucepan over medium heat, combine and sauté olive oil, garlic, until fragrant.
     2. Add soy sauce, rice vinegar, bay leaves, crushed black peppercorn, cane sugar and water and bring to a simmer.
     3. Remove from heat, cool down. 
     4. In another saucepan over medium heat, bring water to boil. Slowly lower your quail eggs in the boiling water. 
     5. Set a timer for 2 minutes. Remove from boiling water and shock in the ice bath.

     Side Note: depending on how firm you want the yolk to be. The timing begins once you have lowered the egg into boiling water.

     • Soft, runny yolk: Boil for 2 minutes.
     • Slightly thicker, but still runny yolk: Boil for 2 1/2 minutes.
     • Fully cooked: Boil for 4 minutes 

     6.Peel quail eggs and place them in the soy marinade. Marinated minimum for 2 hours. Option to pre prep overnight. 
     7.Remove from marinade, cut in halves and serve.  

     Coconut Rice

     Serving: 4 -3-ounce portions

     Prep Time: 5 minutes
     Cook Time: 60 minutes 

     Ingredients

     2.5 ounces coconut cream
     5 ounces white long grain rice
     2 teaspoons cane sugar
     1/2 teaspoon kosher salt
     8 ounces water
     1 ounce coconut flakes (toasted, for garnish)

     Preparation

     1. Toast coconut flakes until golden browned.
     2. In a medium sauce pot bring coconut cream to a simmer. 
     3. Reduce heat to medium low and continue to simmer for 5-10 minutes or until the milk has reduced to a thick paste and has reached a deep golden-brown color. Note to stir often. 
     4. Add rice, sugar and salt.
     5. Raise heat to medium-high, cook while stirring until the rice begins to brown, 3-4 minutes.
     6. CAREFULLY add the water, using caution as this will spatter and steam. Stir to combine.
     7. Allow water to come up a simmer, then reduce heat to low, cover, and cook for 15 minutes.
     8. Turn off heat and allow rice to rest (5-10 minutes) and then serve hot. 

     ]]> 0 https://health.ucdavis.edu/blog/good-food/yam-puree/2025/09 Thu, 25 Sep 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/yam-puree/2025/09

     Serves 4

     Ingredients

     1lb of yams
     Water (enough to cover yams in a pot)
     Salt and pepper to taste

     Preparation

     1. Peel yams and dice into 1” cubes
     2. Add yams into boil and add in enough water to cover the yams
     3. Heat up pot to a soft boil and cook for about 15 minutes. Yams should be done if you’re able to poke with a fork and yams don’t stick to it.
     4. Once yams are done, use a strainer and strain the yams from the water
     5. Transfer yams into mixing bowl. Use a whisk and/or potato masher to break down.
     6. Season with salt and pepper to taste
     ]]> 0 https://health.ucdavis.edu/blog/good-food/fiesta-spiced-chicken-breast/2025/09 Thu, 25 Sep 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/fiesta-spiced-chicken-breast/2025/09

     Serves 4

     Ingredients

     1lb chicken breast (or any other protein)
     2 tsp garlic powder
     2 tsp onion powder
     2 tsp Spanish paprika
     2 1/2 tsp ground cumin
     3/4 tsp oregano
     1 1/2 tsp ground black pepper
     4 3/4 tsp mild chili powder
     Salt to taste
     2tbls oil

     Preparation

     1. Mix chicken with the spices and add salt to your preference. Marinate for at least 1 hour, overnight preferred.
     2. Add oil in sauté pan and heat to medium heat. Carefully add chicken to pan and let the chicken sear for about 2-3 minutes.
     3. Once chicken begins to brown, flip chicken and cook for another 2-3 minutes.
     4. Check internal temperature of chicken is at a minimum of 165 degrees before enjoying.
     ]]> 0 https://health.ucdavis.edu/blog/good-food/pluot-salsa/2025/09 Thu, 25 Sep 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/pluot-salsa/2025/09

     Serves 4

     Ingredients

     2ea pluot
     1ea tomato
     1/2 medium yellow onion
     1/2 jalapeno
     1/2 bunch cilantro
     2ea limes
     Salt and pepper to taste

     Preparation

     1. Cut pluot in half. Be careful to cut around the seed in the middle. Dice pluots and add to mixing bowl. 
     2. Dice tomatoes and yellow onions. Add to mixing bowl.
     3. Cut top of jalapeno and in half, long ways. Use a spoon to take seeds out. Dice one half of the jalapeno. Add to mixing bowl
     4. Chop cilantro and add to mixing bowl.
     5. Cut limes in half, squeeze juice in mixing bowl.
     6. Stir all ingredients until combined. 
     7. Season salsa to taste with salt and pepper.
     ]]> 0 https://health.ucdavis.edu/blog/good-food/how-to-make-your-produce-last-longer/2025/09 Tue, 02 Sep 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/how-to-make-your-produce-last-longer/2025/09 A healthy diet includes fruits and vegetables. They promote good blood pressure and decrease cholesterol, among many other benefits. Yet, most Americans do not meet the daily recommendation of 2 servings of fruit and 2 ½ servings of vegetables.

     Produce has a limited shelf-life, which creates a challenge. It’s estimated that nearly 75 million tons of extra food is produced in the U.S. each year. Almost half of this unused food comes from fresh vegetables and fruit.

     Our dietetic specialists share ways to improve the shelf-life of your fresh produce. They also offer creative ways to prepare and enjoy these delicious, nutrient-packed foods.

     Learn how a registered dietitian can support you

     How to store produce

     Some refrigerator drawers have a setting for vegetables and fruits. These settings control the humidity in the drawers where produce is stored. The low-humidity setting helps prevent fruit, like apples, from ripening too fast. The high-humidity setting helps vegetables stay crisp. Lengthen the life of your fruits and vegetables by storing them in separate drawers.

     Learn more about produce storage recommendations

     How to store produce for best shelf-life and flavor

     • Leafy greens: Some greens come in a plastic box or bag. Blot excess moisture and wrap the greens in a paper towel or kitchen towel. This helps greens like lettuce and kale stay crisp and helps prevent wilting. Use within one week of purchase or by the “use by” date on the package.
     • Tomatoes: Whole, fresh tomatoes do not need to be refrigerated. Keep the flavor and texture by storing them at room temperature. Once cut, tomatoes should be covered and stored in refrigerator below 40°F within two hours.
     • Avocados: Time your avocado ripening with your meal planning. Underripe, green-skinned Hass avocados ripen in about four days in the refrigerator. Once ripened (deep blue-green skin), they may last up to five days in the fridge. If you don’t use the whole avocado, store it on a plate with the cut side down. Drizzle with olive oil and cover with food wrap until your next use.
     • Broccoli: Avoid rinsing broccoli until you are ready to use it. Store it in an open plastic bag in the vegetable drawer for about a week. If it feels limp, trim the stalk and stand it in 1 inch of water in the refrigerator overnight to revive it.
     • Potatoes (yellow, white, blue): Most root vegetables, like potatoes, have a shelf-life of many months. Keep potatoes ready to use by storing them in a paper bag to avoid light. Store in a cool, dry place, such as a cupbo]]> 0 https://health.ucdavis.edu/blog/good-food/what-is-the-keto-diet-and-can-it-be-beneficial-for-you/2025/05 Wed, 14 May 2025 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/what-is-the-keto-diet-and-can-it-be-beneficial-for-you/2025/05 You may have heard of friends and family trying the keto diet. It's a strict, high-fat diet with varying levels of protein and generally very low levels of carbohydrate.

       The keto diet was first used as a treatment for pediatric drug-resistant epilepsy to reduce seizures in the 1920s. It's still used for help prevent seizures in the U.S. when medications alone aren't enough. However, it can also help you lose weight if you stick with the plan long term. It may also provide other health benefits that come with weight loss.

       If you're wondering if the keto diet is right for you, our registered dietitians explain the eating plan and its pros and cons.

       What is the keto diet?

       The ketogenic or keto diet includes eating high-fat, low-carbohydrate foods to reach ketosis. In ketosis, the body uses fat for fuel, instead of sugar (glucose). This produces acids known as ketones.

       Sign up for our Health Highlights e-newsletter

       What are the basic rules of the keto diet?

       There are several different styles of keto diets. Each calls for eating different amounts of fat, protein and carbs in a day.

       Classic Keto Diet

       This is the original and best-studied of the different diet strategies. It's recommended that you work with a registered dietitian as it's the strictest, most difficult diet to follow.

       • This diet is very in high fat, very low in carbs and relatively low in protein.
       • All foods must be weighed on a scale to achieve a relative weight distribution of 4 grams of fat for every 1 gram of combined protein and carb eaten throughout the day. In other words, you will likely need to avoid all carb-rich foods (like pasta, potatoes, fruit, etc.). Also, for every serving of protein-rich food, you need four servings of a fatty food (heavy cream, avocado, olive oil, full fat cheese, etc.).
       • A typical meal might look like half an avocado with a small piece of salmon cooked in a lot of olive oil with a side salad. It will all be topped with a cream sauce made with heavy cream and cheese. You would need to eat all of the oils and creams.

       Learn about olive oil health benefits

       Modified Keto Diet

       This is a modified form of the classic keto diet, allowing slightly more protein and carbs.

       • This diet generally still requires a scale for weighing food. It's defined by a ratio closer to 3 grams of fat for every 1 gram of combined protein and carb (generally with a focus on more protein than carbs). In other words, you'll still avoid most carb-rich foods except for maybe one or two servings per day. For every serving of a protein- or carb-rich food, you'll need three servings of very high-fat food.

       Modified Atkins Diet

       This diet is the more user-friendly keto diet and likely the most popular. It's a high-fat, low-carb diet where you can choose to eat as much protein as you like.

       See how registered dietitians can support you in health eating and lifestyle changes

       What foods can you eat on the keto diet?

       Here's a list of foods you should eat on the keto diet:

       • Dairy and unsweetened dairy alt]]> 0 https://health.ucdavis.edu/blog/good-food/how-registered-dietitians-can-support-you-in-healthy-eating-lifestyle-changes-and-managing-illness/2025/03 Wed, 05 Mar 2025 00:00:00 -0800 https://health.ucdavis.edu/blog/good-food/how-registered-dietitians-can-support-you-in-healthy-eating-lifestyle-changes-and-managing-illness/2025/03 The internet, social media and our friends are full of advice about nutrition. But much of it is incorrect or misleading.

         That's where registered dietitians come in. These certified health care professionals can help you reach your weight goals, create an eating plan to help you manage disease and more. Check out why it may be helpful for you to partner with a dietitian.

         What's the difference between a nutritionist and dietitian?

         Anyone can use the title nutritionist. Someone may read a book, increase their nutritional knowledge, and call themselves a nutritionist.

         A registered dietitian (RD) or registered dietitian nutritionist (RDN) has at least a four-year degree from an accredited dietetics program. They have completed more than 1,000 hours of training and passed an exam. They also take part in ongoing education. Many RDs have graduate level education and certifications to specialize in specific health conditions.

         Because of their extensive training, registered dietitians can understand a person's health conditions, diet and social and environmental life factors. That allows them to provide personalized care.

         Nutrition can be a complex topic, so it's important to see a qualified professional. Registered dietitians evaluate and implement evidence-based information to treat your specific needs.

         Sign up for our Health Highlights e-newsletter

         What does a dietitian do?

         Registered dietitians can work in a variety of settings, including:

         • health care
         • community and public health environments
         • food service operations
         • research
         • private practice
         • corporate wellness

         Registered dietitians are an important part of the health care team. Some people think RDs just write meal plans for patients to follow. But this couldn't be further from the truth.

         Registered dietitians review a patient's tests, labs, health history, eating behaviors and lifestyle. They partner with the patient to come up with a plan to address key concerns. RDs often follow up with the patient to see how the plan is going and make adjustments to help move the patient closer to their goal.

         Often, registered dietitians help patients make lifestyle changes, such as what to eat or how to exercise. RDs support patients through the challenge of changing their daily habits.

         Explore classes for patients led by our registered dietitians

         Why would someone need a dietitian?

         Everyone could benefit from working with a dietitian. If you want help finding balance in your lifestyle and eating behaviors, you should see a dietitian.

         Even if you don't have an illness or other major concern, it can still be helpful to meet with a registered dietitian. Preventing chronic illnesses before they start is important to living a long and healthy life. Registered dietitians can help you make proactive changes and adopt healthier habits.

         When should I see a dietitian?

         The world (and internet) is full of misinformation about nutrition. Registered dietitians can help wade through the fad diets, offer different perspectives and provide ongoing accountability.

         RDs can help you with the following:

         • Manage chronic diseases such as diabetes or heart disease
         • Help if you want to gain or lose weight
         • Find out if you have possible food allergies or intolerances and help you manage life with food allergies
         • Help you try a different eating pattern such as vegan or vegetarian
         • Improve your athletic performance
         • Learn simple healthy tips like how to eat]]> 0 https://health.ucdavis.edu/blog/good-food/mediterranean-diet-foods-to-eat-health-benefits-and-how-to-get-started/2024/10 Thu, 03 Oct 2024 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/mediterranean-diet-foods-to-eat-health-benefits-and-how-to-get-started/2024/10 The Mediterranean diet is a well-researched way of eating that can help improve overall health. It focuses on whole, plant-based foods and healthy fats. These are scientifically proven to reduce the risk of chronic conditions like heart disease.

           What do you eat in a Mediterranean diet?

           The Mediterranean diet consists of many foods found in regions that border the Mediterranean Sea. These types of foods provide a variety of vitamins and nutrients that nourish our body. Food groups that are part of the Mediterranean diet include:

           • Fruits and vegetables
           • Nuts and seeds, including almonds, walnuts, sunflower seeds, and pumpkin seeds
           • Beans and legumes, such as lentils, chickpeas, black beans, and kidney beans
           • Whole grains like whole wheat bread, quinoa, brown rice, and whole wheat pasta
           • Fish and seafood
           • Healthy fats and oils, including extra virgin olive oil and avocado and nut oils

           See the 4 health benefits of walnuts and how much you should eat

           Try this recipe for Mediterranean spiced salmon

           What foods are not part of the Mediterranean diet?

           If you're trying to follow the Mediterranean diet, eat these items less often or in small amounts:

           • Highly processed foods (such as sodas, sugary fruit juices and chips)
           • Refined carbohydrates (such as white bread, white rice and pastries)
           • Fatty or processed meats (such as bacon, sausages, hot dogs and deli meats)
           • High sodium foods (such as salted nuts, instant soups and canned products)
           • Foods high in saturated fats (such as beef, coconut oil, butter and processed cheese)

           These types of foods are often linked to various health issues like heart disease and type 2 diabetes. They tend to be high in unhealthy fats, sugars and sodium, which contributes to poor health.

           Check out this guide to low sodium eating

           What are the benefits of a Mediterranean diet?

           There are several health benefits of a Mediterranean diet, including potential weight loss. Below are six benefits of this eating plan:

           1. Heart health: Many researchers found that people who adhere to the Mediterranean diet had lower blood pressure, cholesterol levels and blood glucose levels.
           2. Sleep quality: Researchers found that the Mediterranean diet is linked to better sleep quality, improves sleep efficiency and reduces the time it takes to fall asleep.
           3. Cancer risk: The Mediterranean diet is rich in fiber, healthy fats and anti-inflammatory foods. These can lower the risk of certain cancers.
           4. Mental health: The Mediterranean diet is shown to improve mental health and quality of life. It can also https://health.ucdavis.edu/blog/good-food/mediterranean-spiced-salmon/2024/09

              Serves 4

              Ingredients

              • 4 pieces of salmon (4 oz. each)
              • 1/2 tsp. Kosher salt
              • 2 tsp. Mediterranean spice (see recipe below)
              • 2 tsp. canola or olive oil

              Preparation

              1. Season salmon with Mediterranean spice and salt to taste.
              2. Heat up oil on a skillet at medium-high heat.
              3. With removed skin side up, sear on one side until golden brown. This may take a couple of minutes.
              4. Once a nice sear has formed, flip salmon with a spatula one time.
              5. Remove from heat when the internal temperature reaches 145°F.

              Nutritional Facts

              • Calories: 234
              • Fat: 15g
              • Sodium: 522mg
              • Carbohydrates: .8g
              • Fiber: .3g
              • Protein: 22.7g
              • Calcium: 21mg

              *Consuming raw or uncooked seafood may increase your risk of foodborne illness.

              Mediterranean Spice Ingredients

              • 1/3 tsp. ground ginger
              • 1/3 tsp. Kosher salt
              • 1/3 tsp. ground cumin
              • 1/3 tsp. ground turmeric
              • 1/4 tsp. ground cinnamon
              • 1/3 tsp. black pepper
              • 1/8 tsp. ground coriander
              • 1/8 tsp. cayenne pepper
              • 1/8 tsp. ground all spice
              • 1/8 tsp. ground nutmeg
              • 1/8 tsp. 5 spice seasoning

              Mix all the spices together in a mixing bowl. Store in a tightly sealed, non-porous container away from direct sunlight and heat.

              ]]> 0 https://health.ucdavis.edu/blog/good-food/shellfish-allergy-what-symptoms-you-should-watch-for-and-how-its-diagnosed-and-treated/2024/09 Fri, 20 Sep 2024 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/shellfish-allergy-what-symptoms-you-should-watch-for-and-how-its-diagnosed-and-treated/2024/09 Shellfish is the leading cause of self-reported food allergy in U.S. adults. It affects about 3% of adults and just over 1% of children.

              People with a shellfish allergy can react to one or more foods in the same shellfish family. This is different than having an allergy to fin fish.

              Some types of seafood look alike to the body. For instance, if you're allergic to one crustacean (like shrimp, crab, lobster), you're more likely to be allergic to another. Something similar is also seen with mollusks (like clam, oysters and mussels).

              What causes shellfish allergies?

              Food allergies are caused by an overreaction in your immune system. A food allergy occurs when the body mistakenly identifies a food substance (known as an allergen) as a foreign invader. This leads to an army of immune players working to remove the invader (known as a reaction). These reactions show up as an allergy.

              There are many allergens that might cause shellfish allergy. The crustacean group, which includes shrimp, lobster and crab, causes the most reactions.

              What are symptoms of shellfish allergy?

              Shellfish allergy can cause a strong immune response. Within 60 minutes of eating the allergen, people with shellfish allergy can develop:

              • mouth and throat itching
              • lip swelling
              • skin reactions, such as hives, puffy eyes and skin redness

              In some people, an allergic reaction to shellfish can be severe and life-threatening. This is called anaphylaxis. Symptoms may include:

              • coughing, wheezing, or trouble breathing due to constricted airways
              • severe abdominal pain
              • vomiting
              • diarrhea
              • low blood pressure
              • dizziness or fainting

              In rare cases, the allergy can lead to death without immediate treatment with epinephrine. Epinephrine comes in many forms that can be injected or sprayed into the nose. EpiPen is just one of several options for allergy treatment. Each one works differently, so make sure to review with your pharmacist.

              Watch this video from FARE (Food Allergy Research & Education) on how to use an EpiPen

              Check out 6 tips to help a friend with food allergies

              What are the standard diagnostic tests for shellfish allergy?

              A health care provider starts off by reviewing the person's allergy history and making a referral to see an allergist. At the allergist's office, specialists review the patient's entire history.

              The patient could undergo skin prick testing or blood testing to help confirm a shellfish allergy. However, these tests are not accurate in every situation. These tests cannot be used to predict a reaction. They can only confirm afterwards that a reaction was linked to a food.

              Clinicians would then decide if an oral food challenge is needed to confirm a diagnosis. A food challenge is an office visit where the patient would eat the food in question in small amounts while being observed. Health professionals will monitor for any signs of reactivity and treat accordingly.

              How long does it take shellfish allergy to go away, if at all? Do people outgrow shellfish allergy?]]> 0 https://health.ucdavis.edu/blog/good-food/how-do-energy-drinks-affect-your-heart-and-overall-health/2024/05 Mon, 06 May 2024 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/how-do-energy-drinks-affect-your-heart-and-overall-health/2024/05 Many people enjoy energy drinks for that quick boost of energy they provide. However, these drinks can have some negative impacts on your health and heart.

              Energy drinks are very easy to get, and many people drink them without thinking about how they might affect their health. With the rise in popularity of these drinks, knowing about these potential heart risks is important. This is especially true for people with heart problems or high blood pressure.

              Find out how energy drinks affect your heart and learn tips to safely increase your energy.

              How do energy drinks affect your heart?

              Energy drinks can affect your heart in several key ways. They may change how your heart cells function, possibly causing your heart to beat faster or in an irregular manner. You can think of this as causing your heart to sprint without a warm-up. This is crucial because such changes can lead to serious heart conditions, especially for people with existing heart issues.

              The combination of high caffeine and other stimulants in energy drinks can lead to increased heart rate and blood pressure, according to the Centers for Disease Control and Prevention (CDC). Both of these are risk factors for heart disease. The National Institutes of Health (NIH) also notes that too much of these drinks can lead to heart rhythm disturbances and other health issues.

              Explore our heart and vascular conditions and treatments

              See how we can care for your heart

              What energy drink ingredients, like caffeine, should you watch for?

              When consuming energy drinks, be aware of certain ingredients that may impact your health. These include:

              Caffeine

              Caffeine is the primary stimulant in energy drinks. Too much caffeine can lead to heart palpitations, increased heart rate, and high blood pressure.

              Taurine

              Combined with caffeine, taurine can amplify stimulant effects, potentially increasing heart rate and blood pressure.

              Guarana

              This contains additional caffeine, which might not be listed separately. The total caffeine content increases with this ingredient.

              Ginseng

              A popular herbal medicinal product, this ingredient is considered generally safe. However, research on safety and effectiveness is limited. Some herbal supplements may also interact with prescription medications. Check with your health care provider before consuming ginseng.

              Sugar

              High levels of sugar can contribute to obesity, a risk factor for heart disease, and can cause spikes in blood sugar levels.

              B vitamins

              Although B vitamins play an essential role in supporting many bodily functions, energy drinks often contain more than we should have. Too many B vitamins raises the risk of toxicity, especially for those with impaired liver or kidney function.

              Artificial sweeteners

              Used as a low-calorie sugar alternative, they can be associated with heart-related health risks.

              Tips for healthy energy drink use

              If you do consume energy drinks or need a boost, there are some things you can do to protect your health.

              • Know what's inside: Understand the ingredients in your energy drink to help you make better choices. Some ingredients might not be good for]]> 0 https://health.ucdavis.edu/blog/good-food/olive-oils-health-benefits-and-why-you-should-add-it-to-your-diet/2024/04 Wed, 10 Apr 2024 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/olive-oils-health-benefits-and-why-you-should-add-it-to-your-diet/2024/04

                If olives are botanically classified as a fruit, can we say that olive oil is fruit juice? While we may not consume olive oil in the same way that we do apple or orange juice, there’s a reason people have used it for centuries. It’s popular for cooking, as a skin moisturizer, to strengthen hair, and even as a remedy for sore throats and wounds.

                You might think this “green gold” is a much less healthy counterpart to your morning fruit juice. However, olive oil has been shown to provide many health benefits if you consume it regularly.

                Health benefits of olive oil

                Olive oil has various health benefits. The majority of the fats in olive oil are made up of monounsaturated fatty acids (MUFAs). These have been shown to increase levels of “good” cholesterol (HDL) while lowering “bad” cholesterol (LDL). Out of all plant-based cooking oils, olive oil has the highest levels of MUFAs.

                This, along with the anti-inflammatory and antioxidant compounds in olive oil, may reduce plaque buildup in your arteries. It may also help protect your body from harmful chemicals that have been linked to chronic diseases like cancer, autoimmune diseases, and heart disease.

                Types of olive oils

                While olive oil has many great benefits, it’s worth noting that different types of olive oils vary in nutritional quality. This is because they have different amounts of beneficial compounds like polyphenols (compounds with anti-inflammatory and antioxidant characteristics) and other antioxidants.

                Extra virgin olive oil (EVOO) contains the highest percentage of polyphenols and antioxidants. That’s because it goes through a single processing procedure whereas other types are processed more. More processing causes more polyphenols and antioxidants to be lost.

                Virgin olive oil (VOO) is only slightly more processed than EVOO. It still contains most of the olives’ polyphenolic and antioxidant compounds but not as many as EVOO. VOO is also milder in flavor.

                Finally, “light,” “pure,” and refined olive oils are more moderately processed. This leads to the mildest flavor, meaning they contain much less of the beneficial compounds.

                Recommended oil intake

                The daily recommended intake for oil varies depending on age, sex, and activity level. The 2020-2025 Dietary Guidelines for Americans recommends 27 grams (just under 2 tablespoons) of any type of added oils per day for a 2,000 calorie diet.

                Ways to add olive oil into your diet

                Here are some ideas for adding olive oil – to replace other types of fats – into your diet so you can reap its benefits: 

                • Use it as a salad dressing: Mix together olive oil, balsamic vinegar and mustard for a simple and delicious salad dressing.
                • Drizzle it over roasted vegetables: Toss your favorite veggies with a bit of olive oil and roast them in the oven for a healthy side dish.
                • Use it for cooking: Olive oil ]]> 0 https://health.ucdavis.edu/blog/good-food/4-ingredients-that-can-add-nutrients-to-your-soup/2024/03 Fri, 01 Mar 2024 00:00:00 -0800 https://health.ucdavis.edu/blog/good-food/4-ingredients-that-can-add-nutrients-to-your-soup/2024/03

                  For some, colder months are synonymous with soup season. From creamy tomato to hearty chili, soup is a great way to add local produce.

                  While some soup recipes are already pretty healthy, there are even more ways to add nutrients to your cozy bowl.

                  Here are four different substitutions and additions you can make to elevate your soup's health benefits.

                  Want some inspiration? Check out some of our delicious and nutritious soup recipes (Good Food is Good Medicine)

                  1. Greek Yogurt

                  Comfort soups often include heavy cream or other high-fat ingredients. It's OK to eat these in moderation. Some fats can be great for your hair, skin, and overall health. But sometimes, soups need extra protein.

                  Nonfat Greek yogurt contains about 3-6 grams of protein for every 1-2 tablespoons. In many recipes, you can easily switch cream for Greek yogurt or add it on top of your bowl of soup.

                  Aside from the high protein in Greek yogurt, it also contains probiotics. These improve gut health by supporting the live bacteria already in your body. Greek yogurt also contains vitamin B12, which helps support the creation of red blood cells while improving your central nervous system.

                  2. Pumpkin Seeds

                  Pumpkin seeds have great taste and texture, making them a perfect topping for a variety of soups.

                  These seeds are gluten-free, if unflavored, and are an excellent source of healthy fat and protein. Healthy fats are beneficial to heart health. Pumpkin seeds also contain magnesium, which promotes stronger bones and can help manage blood pressure.

                  Check out other ways to cook pumpkin (Good Food is Good Medicine)

                  3. Lentils

                  Lentils are an excellent plant protein option and are rich in flavor and color. This legume has about 18 grams of protein per cup. Lentils are also high in fiber, which can improve your gut health and digestion.

                  They add a slightly sweet and nutty flavor to dishes and are relatively inexpensive. You can also blend them into your soup, resulting in a hidden nutrient-dense addition.

                  Learn more about tips for good gut health (Good Food is Good Medicine)

                  4. Roasted Chickpeas

                  Chickpeas, also known as garbanzo beans, are another ideal source of plant protein. These are often found in hummus and other Mediterranean dishes. You can use dry roasted chickpeas as a soup topping or side snack.

                  For every 100 grams of dry roasted chickpeas, you get about 10 grams of protein, which can lead to improved muscle growth. Dry roasted chickpeas also contain about 6 grams of dietary fiber for every ounce. Fiber helps keep our digestive system healthy and may lower blood cholesterol.

                  https://health.ucdavis.edu/blog/good-food/4-health-benefits-of-walnuts-and-how-much-you-should-eat/2024/02

                  The history of walnuts can be traced back to ancient Persia, where they were once meant for royalty. Eventually, walnuts made their way to California where they were listed in the state's top 10 agricultural commodities of 2021.

                  Walnuts have been considered valuable throughout history, but why? We might find the answer by looking at the nutritional benefits of walnuts.

                  Although walnuts are high in calories, they are also extremely nutritious with a variety of health benefits:

                  1. Heart health

                  Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation. In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.

                  Learn 8 ways to reduce your risk of heart disease

                  2. Brain health

                  Studies have shown that the antioxidants and anti-inflammatory polyphenols (compounds) found in walnuts may improve brain function and slow mental decline that occurs with aging. Cognitive functions include your memory and ability to think.

                  Explore other foods for brain health and how you can keep your mind sharp

                  3. Gut health

                  Bacteria and microbes in your intestines and gut are also essential to your health. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria.

                  4. Cancer prevention

                  Microbes in your gut take compounds found in walnuts and produce urolithin compounds. These urolithins may help lower risk for certain cancers. Research is still being done to fully understand walnuts' potential role in cancer prevention.

                  How many walnuts should I eat?

                  The 2020-2025 Dietary Guidelines for Americans recommends about 5 ounces of nuts, seeds and soy products per week for a 2,000 calorie diet. One serving (1 ounce) contains 2 grams of fiber, 4 grams of protein, 18 grams of fat, and about 190 calories.

                  What nutrients do walnuts contain?

                  Although walnuts are high in calories, they are also high in nutrients. The healthy unsaturated fats in walnuts keep you feeling full for longer.

                  Recent research suggests that the way fat is stored in walnuts prevents your body from holding onto all the calories. One study found that even though an ounce of walnut has 190 calories, only about 145 are usable.

                  Walnuts also give you some of the iron and magnesium you need – about 10-14% of your daily needs.

                  What are the best ways to eat ]]> 0 https://health.ucdavis.edu/blog/good-food/9-healthy-eating-tips-that-can-help-reduce-inflammation/2023/11 Thu, 16 Nov 2023 00:00:00 -0800 https://health.ucdavis.edu/blog/good-food/9-healthy-eating-tips-that-can-help-reduce-inflammation/2023/11

                  Inflammation is quite the buzz word in the health and wellness space recently. But what is it, and why does it matter?

                  Inflammation is one of the ways the body protects itself from harm. It is an important body process, but if it goes unchecked, it can lead to health problems.

                  Following a more anti-inflammatory eating pattern can help manage chronic inflammation. Below is some information on inflammation and tips for better anti-inflammatory eating habits.

                  What is inflammation?

                  Acute inflammation is our bodies' rapid response to an injury or infection, such as a cut to your finger. Redness, swelling, and pain are outward signs of acute inflammation. These are signs that the body is beginning the healing process.

                  Chronic inflammation is typically low grade but is persistent and can last for months or years. Chronic inflammation has been linked to a variety of different health conditions like:

                  • Heart disease
                  • High blood pressure
                  • Certain cancers
                  • Chronic pain
                  • Type 2 diabetes
                  • Anxiety
                  • Depression
                  • Certain autoimmune conditions
                  • Dementia

                  What causes inflammation?

                  There are many factors that can contribute to chronic inflammation. Some factors we have control over, and others we do not. These include:

                  • Dietary choices
                  • Smoking and tobacco use
                  • Exercise habits
                  • Sleep quantity and quality
                  • Alcohol use
                  • Persistent viral or bacterial infections
                  • Allergens and environmental pollutants in our air, water, and food
                  • Stress

                  As you can see, you can make lifestyle choices that lower chronic inflammation, rather than fueling it. In particular, our food choices have a significant impact on our health. Your diet as a whole has a large effect on the level of chronic inflammation in the body.

                  Learn ways to get better sleep and why it’s important for your health (Cultivating Health)

                  Get tips to reduce seasonal allergy symptoms and treatment options to help (Cultivating Health)

                  Explore 10 health benefits of meditation and how to focus on mindfulness (Cultivating Health)

                  Healthy eating tips to help reduce inflammation

                  1. Eat plenty of fruits and vegetables

                  Try for at least six, 1/2 cup servings each day. Include as much vibrantly colored produce as you can. Different colors have different benefits. 0 https://health.ucdavis.edu/blog/good-food/health-benefits-of-winter-squash-and-ways-you-can-cook-them/2023/11 Thu, 02 Nov 2023 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/health-benefits-of-winter-squash-and-ways-you-can-cook-them/2023/11

                  Have you ever wondered about the benefits of vibrant winter squash? How do the different colors play a role in improving your health?

                  One of the many reasons squash is in high demand during the colder seasons is its high fiber and nutritional density. Some health benefits include improving blood pressure, supporting gut health, and decreasing your risk for certain diseases.

                  There are over 100 kinds of summer and winter squash. They're all incredibly beneficial fruits (and yes, squash is considered fruit).

                  Squash is more than just decorative pieces on your Thanksgiving table. Between their antioxidant levels and large list of vitamins, they're one of the best ingredients you could add to your fall or winter dinner menus.

                  Read more: 8 easy tips for healthy holiday eating (Good Food is Good Medicine)

                  Here's an overview of the vitamins and minerals that squash contain and ways in which you can enjoy these delicious gourds:

                  Acorn squash

                  Acorn squash has a hard, green shell on the outside but is filled with a vibrant, orange middle that's rich in flavor.

                  Benefits

                  This squash has a lot of antioxidants, which can boost your immunity and help your body to fight off certain diseases. Acorn squash contains antioxidants like vitamin C that help strengthen bones and blood vessels. It also has vitamin A, which helps improve the health of your lungs, heart and other vital organs.

                  How to cook

                  When creating a meal with acorn squash, slice the fruit in half and drizzle olive oil to add healthy fats. You can bake or roast it in your oven and top it off with either savory or sweet seasonings.

                  Cinnamon can add sweetness to acorn squash while still being nutritious – or even dessert. You can even eat the skin for added fiber.

                  Butternut Squash

                  Along with its buttery flavor and vibrant color, this squash almost tastes like a sweet potato. The outside and inside are much firmer than other squash before cooking.

                  Benefits

                  Butternut squash contains considerable amounts of fiber, which can help you keep a healthy weight and regulate bowel movements. It's known to help prevent colorectal cancer while the beta-carotene in butternut squash can also improve eye health.

                  How to Cook

                  Butternut squash has a much harder inside and needs to cook for longer. Cut this fruit in half, scoop out the seeds, and roast for about 40 minutes for a delicious side dish.

                  Check out this recipe for roasted squash with wild rice and cranberry (Good Food Is Good Medicine)

                  Learn the warning signs of early colon cancer (Cultivating Health)

                  Spaghetti Squash

                  You may h]]> 0 https://health.ucdavis.edu/blog/good-food/food-safety-in-hot-weather-4-tips-to-keep-your-family-safe/2023/07 Thu, 06 Jul 2023 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/food-safety-in-hot-weather-4-tips-to-keep-your-family-safe/2023/07

                  The heat is on this summer, which means many of us will be enjoying the great outdoors with our family and friends. If you're having a picnic or barbecue outside, here are some tips to keep mind to ensure everyone stays healthy and safe.

                  1. Pack food safely

                  When you're packing up food at home and preparing to take it to your outdoor gathering, make sure items are stored at the correct temperature. This is especially important for foods that are normally kept in the refrigerator or freezer.

                  Cold foods should be stored at 40°F or below to prevent bacterial growth, according to the U.S. Food and Drug Administration (FDA). Meat, poultry, and seafood can be packed while still frozen. This will help them stay colder longer.

                  It's best if you can pack your drinks in one cooler and perishable foods in another. That will help limit the number of times the cooler is opened, allowing food to stay colder longer.

                  Make sure to properly pack up leftovers, as well. Throw away or compost all perishable foods that have been left at room temperature for more than two hours (or one hour if the temperature is over 90°F).

                  Learn more about leftovers and food safety from the U.S. Department of Agriculture (USDA)

                  2. Rinse your produce

                  Before eating any fruits or vegetables, you should run them under clean water first. It's important to do this even for produce with skins and rinds that you don't eat, such as watermelon. Germs and bacteria on the peel or skin can get inside of fruit when you cut them.

                  Use your hand or vegetable brush to rub fruits and veggies with a firm skin under the water. There is no need to use soap.

                  Packaged produce labeled "ready-to-eat" or any form of "washed" don't need to be washed before eating.

                  Learn these 7 tips for cleaning fruits and vegetables

                  Read about fruit and vegetable safety from the Centers for Disease Control and Prevention (CDC)

                  3. Wash your hands and avoid cross-contamination

                  Make sure to wash your hands before handling any food. If you are working with raw meat, poultry, or seafood, wash your hands with soap and water after handling them.

                  Do not use the same utensils or plates that you've used with raw meat, poultry, or seafood unless they've been washed first. It's best to use hot, soapy water to sanitize these items. This is important because these raw food items can spread bacteria to food that's ready to eat.

                  Learn more about handling food safely while outdoors 0 https://health.ucdavis.edu/blog/good-food/bad-eating-habits-when-what-and-how-often-you-eat-matters/2023/06 Thu, 22 Jun 2023 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/bad-eating-habits-when-what-and-how-often-you-eat-matters/2023/06 When it comes to eating, everyone has different habits. Some of us enjoy three meals a day, while some of us would rather enjoy little snacks and meals spread throughout the day.

                  Additionally, we also must compete with the demands of our everyday lives affecting our meals. You might work two jobs and take care of children when you get home. Maybe you have a fixed schedule some days, but other days, a more unpredictable one.

                  Those situations will affect the way we eat, and at times, will push us to pick up bad eating habits. These can include eating close to bedtime, skipping meals, eating too fast, mindless eating, or stress eating.

                  Let’s talk about how those habits can affect your health and some suggestions for managing them.

                  Eating close to bedtime

                  Eating close to bedtime can affect your natural sleep cycle by decreasing the amount of rest you get. This has been associated with unwanted weight gain, increased blood pressure and increased risk of heart disease.

                  Things to try instead:

                  • Eat about 2-3 hours before going to bed.
                  • If you're preparing meals too close to bedtime because of your schedule, look up recipes that allow you to quickly assemble your meal. Using pre-cut vegetables or frozen cooked rice, for example, can cut down on meal prep time.
                  • If you find yourself hungry again after dinner, opt for a light snack such as a yogurt or a piece of fruit.
                  • If you're not able to fit in a full meal 2-3 hours before your bedtime and need to eat closer to your bedtime, try a smaller snack instead.

                  Skipping meals

                  Missing meals can affect your mood as your blood sugar may start to drop. You may feel tired, have trouble concentrating, or feel dizzy and irritable. Additionally, it may make you more prone to overeat at your next meal or increase cravings for high fat and high sugar foods because you feel so hungry.

                  Things to try instead:

                  • Meal planning can be helpful when you don't have time to cook for yourself on a daily basis. There are different ways to meal prep – it doesn't have to be done all on one day for the entire week. You can make a grain and a protein (chicken and rice, for example) and throughout the week add various seasonings for some variety. Using pre-cut vegetables or frozen vegetables can cut down on the time it takes to prepare and cook food.
                  • If you don't have time for a full meal, another option is to have a nutrition supplement or a variety of nutritious snacks throughout the day. These can include an apple and peanut butter, a dip like hummus or guacamole with vegetables, string cheese, a hard-boiled egg with carrot sticks, or yogurt and berries.

                  Read more from UC Davis Health: Why is breakfast important? Our dietitian gives healthy breakfast ideas

                  Read more from UC Davis Health: Meal planning tips to eat healthier and stay on budget

                  Eating too fast

                  Eating quickly makes it difficult to know when you are full. This can lead to overeating, indigestion, heart burn and unwanted weight gain.

                  Things to try instead:

                  0 https://health.ucdavis.edu/blog/good-food/4-tips-to-reduce-added-sugar-in-your-diet-and-the-health-risks-if-you-dont/2023/06 Thu, 08 Jun 2023 00:00:00 -0700 https://health.ucdavis.edu/blog/good-food/4-tips-to-reduce-added-sugar-in-your-diet-and-the-health-risks-if-you-dont/2023/06 Most of us can relate to craving a sweet treat or soda to get through the day. These foods contain added sugars. An occasional treat is okay, but too much sugar can negatively impact our health.

                  In this blog, we offer some information and tips from UC Davis Health registered dietitians to reduce added sugars in your daily eating.

                  What are added sugars?

                  Added sugars are sugars, syrups, or nectars added to foods and beverages in the following ways:

                  • used in food processing or preparation (such as sodas, cookies, cakes, and pastries)
                  • added personally (examples: adding sugar to coffee or ordering a boba drink with a 100% sweetness level)

                  How much added sugar is okay to have?

                  The Dietary Guidelines for Americans 2020-2025 recommend limiting added sugars to less than 10% of total calories daily. In a 2000-calorie meal plan, this is no more than 200 calories or 12 teaspoons of sugar.

                  For some background, the average American eats about 270 calories of added sugars daily, which equals about 17 teaspoons.

                  Read more: How much sugar is too much?

                  What are the top ways Americans consume added sugar?

                  1. Sugar-sweetened beverages, which include:

                  • Soft drinks
                  • Fruit drinks
                  • Sports and energy drinks
                  • Sweetened coffees and teas

                  Get the facts on sugar-sweetened beverages and consumption

                  Read more: Is fruit juice bad for you and your children?

                  2. Desserts and sweet snacks, which include:

                  • Cookies
                  • Brownies
                  • Cakes
                  • Ice cream
                  • Cakes
                  • Pies
                  • Donuts
                  • Pastries

                  Why should I be concerned about too much added sugar?

                  Eating or drinking too much added sugar contributes to excessive calories with no vital nutrients. This can make it harder to maintain healthy eating habits.

                  Excessive calories are associated with health problems like weight gain, obesity, prediabetes, type 2 diabetes, and heart disease. Therefore, we should be mindful of added sugars and aim to limit these foods and beverages in our diet.

                  4 tips to reduce added sugars in your eating habits

                  Our dietitians have four tips to help you decrease added sugars in your meals. Even a slight change is one step closer to a healthier meal pattern.

                  1. Find smart substitutions.

                  Replace soda and juice with healthier options like low-fat milk, carbonated water, or unsweetened iced tea. Water with some added flavoring from sliced lemons, cucumbers or mint is a great option, too.

                  Eat fruit for dessert instead of cake or cookies. A]]> 0 https://health.ucdavis.edu/blog/good-food/im-a-cardiovascular-dietitian-here-are-7-things-i-eat-and-avoid-for-heart-health/2023/02 Thu, 23 Feb 2023 00:00:00 -0800 https://health.ucdavis.edu/blog/good-food/im-a-cardiovascular-dietitian-here-are-7-things-i-eat-and-avoid-for-heart-health/2023/02

                  It’s no secret that the choices we make can affect our heart. This includes diet, physical activity, smoking and sleep patterns. Heart disease is the leading cause of death, according to the American Heart Association. Additionally, nearly 47% of American adults have high blood pressure, which increases their risk of a heart attack or stroke.

                  To help you prevent heart disease, UC Davis Health registered dietitian Margaret Junker, who specializes in cardiovascular nutrition, has some suggestions.

                  Here are seven things she likes to eat — and tips for what to avoid — for a healthy heart. (These points coincide with the 2025-2030 Dietary Guidelines for Americans.)

                  Read about 5 ways to keep your heart healthy and happy

                  1. Get plenty of fruits and vegetables.

                  Eat: My favorite are blueberries because they’re a great snack, either fresh or frozen. I also love how easy spinach is to use. You can use fresh spinach as a salad or quickly sauté with garlic and onions. A diet rich in fruits and vegetables is associated with a reduced risk of heart disease. Dried, fresh, frozen, or low sodium canned fruits and veggies all work.

                  Avoid: I avoid canned fruit in heavy syrup and any foods with high fructose corn syrup.

                  Try this recipe for a simple winter fruit salad

                  2. Choose foods made with mostly whole grains rather than refined grains.

                  Eat: My favorite grains to eat are quick oats and quinoa. Both are whole grain and easy to cook.

                  Avoid: I stay away from foods containing processed white flour because there are fewer nutrients and no fiber.

                  3. Choose healthy sources of protein.

                  Eat: There are some great options that are my go-tos in this category.

                  • Plant protein: I love to eat a serving of nuts daily. Walnuts and almonds are known for their omega 3 fatty acids. A quarter cup of nuts makes a great snack. Eating more nuts was associated with lower risk of heart disease, coronary artery disease, and stroke. Lentils are high in fiber, high in protein, easy to cook, and may cause less gastrointestinal (GI) discomfort than beans. A higher intake of legumes (beans a]]> 0