Fatty fish intake of at least two servings a week (salmon, mackerel, sardines, anchovies, herring) can lower cardiovascular risk, according to a study published in JAMA Internal Medicine, March 2021. Food frequency questionnaires from 191,558 people from 58 countries (in the PURE study) and 43,413 people with vascular disease in three additional global studies were evaluated in this meta-analysis to uncover risk of a major cardiovascular event (stroke, heart attack, congestive heart failure, sudden death). Researchers found that two servings a week of about 3 oz. each were associated with reduced risk of a major cardiovascular event in people with cardiovascular disease, but not in general populations.

Reduce Ischemic Stroke Risk with a Plant-Based Diet

A study published in Neurology (March 2021) noted that after studying data on nearly 210,000 people (Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals’ Follow-up Study) who were free of cardiovascular disease and cancer at baseline, those who followed a plantbased diet had the lowest risk of stroke. Diet quality was determined using the plant-based diet index (PDI), the healthful PDI (hPDI), and the unhealthful PDI (uPDI). Stroke data with available medical records were classified as either ischemic or hemorrhagic. Those who had the lowest PDI scores showed the lowest risk for ischemic (but not hemorrhagic) stroke.

Take Curcumin to Help with Digestive Issues

If you’re suffering from gastrointestinal difficulties, try easing them with a touch of curcumin. In an eight-week, double-blind study of 78 adults who self-reported having gastrointestinal issues in which half were given a placebo and half were given 500 milligrams of curcumin once daily, the curcumin supplement improved gastrointestinal scores. There also was a greater reduction in a down mood, as evaluated by a Depression, Anxiety, and Stress scale. The curcumin, an extract called Curcugen, was also well tolerated, with no significant adverse effects. Results of this study were published in the journal BMC Complementary Medicine and Therapies in January 2021. Larger, additional trials are required to verify the findings.

Lower Glucose Levels with Exercise

Being sedentary can increase your glucose levels and, ultimately, your risk of type 2 diabetes, according to a study in Journal of Diabetes (January 2021). This particular study looked at levels of TV viewing time and dietary patterns. A group of 3,081 people in the Australian Diabetes, Obesity, and Lifestyle Study who had not been clinically diagnosed with diabetes or heart disease at baseline (55.3 percent women, average age 57.8 years) were evaluated between 2011 and 2021. Three dietary patterns were reviewed: prudent (or healthy), Western, and mixed. Fasting and two-hour plasma glucose testing were used. People with the lowest TV viewing and the highest prudent diet consumption had the lowest two-hour plasma glucose. No associations were found between TV and the Western or mixed diet.

Consume Less Meat to Reduce Major Health Risks

People who reported consuming red and processed meat three or more times per week had more adverse health outcomes than those who ate less meat, including higher risks of ischemic heart disease, pneumonia, diverticular disease, colon polyps, and diabetes. Those who consumed red meat had the least amount of iron deficiency. Even poultry consumption showed high risk of various digestive diseases, including acid reflux, gallbladder disease, and diverticulosis. A total of 474,985 middle-aged adults from the UK Biobank study were evaluated between 2006 and 2010 and followed up an average of eight years until 2017. Dietary data was measured using online, 24-hour recall questionnaires. Hospital admissions and mortality data were also measured. The study was reported in BMC Medicine, March 2021.

Reduce Type 2 Diabetes Risk By Consuming Antiinflammatory Foods

Anti-inflammatory foods are those that are least processed, such as whole, fresh fruits, vegetables, nuts, seeds, whole grains, fatty fish, eggs, poultry, and plant-based oils such as olive or canola.

Unhealthy foods are directly linked to several chronic inflammatory diseases. Researchers have found that eliminating or reducing consumption of pro-inflammatory foods can reduce risk of chronic inflammatory diseases; in particular, reduce foods high in refined flours and added sugars, which can affect your body’s glucose release into the bloodstream, and increase your risk of type 2 diabetes.

Food frequency questionnaires from 73,495 postmenopausal women from the Women’s Health Initiative were evaluated. Across 13.3 years of follow-up (through 2019), those who consumed the most pro-inflammatory (highly processed) foods were at the greatest risk of type 2 diabetes. Meats, particularly processed meats such as sausage, pepperoni, hot dogs, and bacon, are also considered highly inflammatory.

This study was published in Diabetes Care, March 2021.

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A group of three muscles that go up the back of the thigh, your hamstrings connect to your pelvic bone. They start at the hip and go all the way to the knee. And while they are very strong and capable of helping to perform many tasks, they also are very susceptible to injury. An injured hamstring also affects several other parts of the body.

“A hamstring injury could manifest as pain in the buttocks, back of the thigh, or back of the knee,” explains Alexis DiClemente, an orthopedic clinical specialist at the Weill Cornellaffiliated Hospital for Special Surgery. The hamstrings help with the function of the hip and pelvis, so dysfunction at or tightness of the hamstrings could also result in low back pain, DiClemente says. “Pain with walking, bending the knee, or straightening the hip all can indicate a possible hamstring injury. If you’re not sure if you have injured your hamstrings, a physical therapist would be able to perform a thorough evaluation and determine an appropriate plan of action based on the examination.”

Warming Up

“Warming up before exercising, especially the larger muscle groups, helps to stimulate the cardiovascular system and increase blood flow to the muscles,” says DiClemente. After exercise, cool down with static stretching. “I recommend that my patients hold a static stretch for 30 seconds for three repetitions. Static stretching should result in tolerable stretching discomfort, and should not be too aggressive or intense.”

Two dynamic stretches DiClemente recommends for warming up the hamstrings are walking toe-touches— where you take a step, then bend down and touch one toe, then take another step and bend down and touch the other toe—and standing roll-downs, in which you slowly bend over and drop your arms until your hands are level with your feet. She also suggests riding a bicycle for a few minutes, focusing on the push-pull mechanism as you pedal. If you don’t have access to equipment, she says a moderately- paced walk also can be a good warm-up.

Strengthening Exercises

“When strengthening the hamstrings, you want to strengthen all three components of the muscle group, since the hamstrings are responsible for straightening (extending) the hip and bending (flexing) the knee,” DiClemente says. “A single-leg deadlift, bridges, and walking lunges will provide a well-rounded strengthening program for all portions of the hamstrings. But focus on slow, controlled movements to ensure proper technique and muscle activation.”

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“What’s interesting about tomato sauce is that research shows that lycopene is more bioavailable (more easily absorbed) when it is cooked, making sauce a better source of lycopene than a raw tomato,” explains Morgan Dickison, a registered dietitian nutritionist at Weill Cornell Medicine’s Comprehensive Weight Control Center. “Also, both lycopene and vitamin C can help prevent damage to cells caused by free radicals.”

Beware of Sodium and Sugar

Tomato sauces tend to be high in both sodium and sugar. “Tomatoes have natural sugar in them, so it will be impossible to find a tomato sauce without sugar, but it’s important to know the difference between naturally occurring sugar and added sugar. Sugar is added to balance out the acid, but it’s best to find a brand with the least amount of sugar and to use portion control,” Dickison says, noting that making your own can help reduce both the sodium and sugar content.

Choose Marinara Over Cream Sauces

Cream sauces, such as alfredo, are much higher in saturated fat than plain marinara sauces, which is why they did not make our list. Some of that is from the cream, but it also can be from full-fat cheese. Cheese is another item best added to taste by each individual rather than using a sauce that has cheese built in. “If you prefer a creamy taste, try pesto, vegan cashew cream (alfredo) sauce, garlic and olive oil, or avocado cream sauce.”

Look for added benefits in the Nutrition Facts label. For instance, Francesco Rinaldi’s no salt added marinara contains 540 milligrams of potassium.

Also, if you’re looking for vegan, Yo Mama’s is not the brand for you. It’s ingredient list includes chicken stock.

Add to or Make Your Own

“Making sauce at home is the best choice because you can control sugar and salt,” says Dickison. “You also can reduce saturated fat when using olive oil, and you can get creative in the types of veggies you would like to add, such as onions, mushrooms, zucchini, and eggplant.”

Adding meat, Dickison says, can make for a balanced meal and provide much-needed protein. However, “it would be best to add your own meat to a home-cooked sauce rather than purchasing a jar or canned version with meat already in it,” she says. That way, you can control the amount of saturated fat, which should be consumed in moderation, by choosing the lowest fat, or even switching to turkey or chicken chopped meat or sausage, which are healthier. You can even add your own meat to a low-sodium, low-sugar jarred or canned marinara sauce.

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Nutrient-dense foods are all-natural, whole foods that are extremely high in vitamins, minerals, antioxidants and anti-inflammatory properties, while at the same time being low in unhealthy things like sodium, sugar, and saturated fat. They include fruits and vegetables (especially dark leafy greens and legumes such as peas and beans), nuts, seafood, eggs, whole grains and low-fat or fat-free milk products. Lean meats are also on the list, but should be consumed in moderation.

Consider this: A large pear and a 12-ounce can of cola both contain about 135 calories, but the pear contains fiber, vitamin C, potassium, and other nutrients. In addition, the fiber in the pear not only will slow down hunger, but also will help regulate the glucose in your bloodstream, eliminating the risk of sugar spikes. The cola is high in calories because of its sugar content—about 36 grams—but provides no nutritional value. Also, the sugar will cause your glucose to spike quickly, and then drop just as quickly, which not only is unhealthy, but also can make you tired.

Here’s how to incorporate nutrientdense foods into your daily diet.

Shopping Tips

Start in the produce section. Remember that half of every plate should be fresh fruits and vegetables, with one-quarter protein and one-quarter grains and dairy. Also, half of your daily grains should be whole grains. Check out MyPlate.gov for more information.

Dark, leafy greens are one of the healthiest foods you can consume, and it’s perfectly fine to eat them daily, so plan a salad every day or every other day (if you’re on warfarin [Coumadin], check with your doctor before eating kale, which is high in vitamin K). To build variety, vary your toppings from crushed nuts to seeds, quinoa, a hard-boiled egg and sliced avocado. Note: Quinoa contains all nine essential amino acids ordinarily gotten from red meat, without the health risks associated with consuming red meat (e.g., certain cancers, poor heart health, or higher mortality from any cause).

Choose an oil-based dressing, which contains healthy unsaturated fats and is low in saturated fat. Fresh salad keeps for a week, and if you find cutting and chopping too timeconsuming, buy the already cut greens and other vegetables. But don’t assume these have been pre-washed. Make sure it says so on the label.

After meals, if you need to quench your sweet tooth, pick up a week’s supply of fruit. If you need a little something more, reach for dark chocolate or cinnamon to sprinkle on your fruit.

Next, focus on the poultry, meats, and frozen aisles. Spend the least amount of time in the processed foods and bakery areas (if your store’s entrance starts at the bakery department, pick up only those items that are absolutely necessary and keep going, ignoring the sweet smells).

If you must buy a boxed or canned product, think about how you can dress it up yourself. For example, buy a plain pizza or pasta sauce and add your own fresh vegetables.

Herbs and spices are healthy and flavorful, while low in calories. Experiment with a variety of choices, such as cumin, hot pepper, garlic powder, or onion powder. But stay away from garlic salt or any spice that includes sodium or sugar.

Read Labels

To know the difference between foods with the most nutrients and foods with the least, get in the habit of reading Nutrition Facts and ingredients labels. In particular, look at the sodium and sugar counts—especially the added sugars, which are now listed separately.

Your daily sodium count should be no more than 2,300 milligrams; if a half-cup of a rice dish has 630 milligrams and you consume two servings, that’s half your daily sodium allowance just in the rice dish. Be sure to consider everything else you have eaten that day or plan to eat.

Sugar should be less than 10 percent of your total calories (be careful of processed foods such as pasta sauce, ketchup, and salad dressings).

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“Getting some sun is important for vitamin D synthesis,” says Rachel Lustgarten, a registered dietitian nutritionist with Weill Cornell Medicine. “But limited sun exposure due to geography or concern over harmful ultraviolet rays may limit some people’s time in the sun.”

And while recent research has dampened hopes that extra vitamin D might be a cure-all for various health conditions, it is nonetheless important to get enough. “Vitamin D is required for optimal health,” says Lustgarten. “Vitamin D promotes the absorption of calcium and has been shown to be preventative against several bone diseases, muscle weakness, many types of cancers, including breast and pancreatic, multiple sclerosis, and type 1 diabetes.”

A recent evidence review also concluded that most studies indicate a significant association between healthy vitamin D levels in the blood and reduced risk of COVID-19 infection, severity, and mortality.

Diet and Vitamin D

Why is vitamin D more difficult to obtain from the diet than other familiar vitamins and minerals? “Vitamin D is found naturally in very few foods,” Lustgarten explains. “Fatty fish and fish oil are good sources. Vitamin D is found in smaller amounts in beef liver, cheese, and egg yolks.”

Three ounces of rainbow trout, for example, deliver 645 International Units (IU) of vitamin D, or 81 percent of this vitamin’s Daily Value (DV). (Vitamin D is measured both in IU and micrograms—mcg—and 645 IU equals 16.2 mcg.) Another fatty fish, salmon, has about 570 IU (14.2 mcg, 71 percent DV) per three ounces, depending on the variety.

Because of these natural dietary challenges, food producers have focused on vitamin D fortification. Lustgarten says, “Fortunately, vitamin D is added to many common foods, such as cow’s milk and alternative milks, orange juice, and breakfast cereal.”

One cup of fortified dairy milk contains 120 IU (2.9 mcg, 15 percent) of vitamin D; soy, almond, oat and other plant-based milks contain similar amounts. One serving of fortified breakfast cereal provides about 80 IU (2.0 mcg, 10 percent), depending on the brand.

You also can shop for mushrooms that have been exposed to ultraviolet light to boost their vitamin D content. A half-cup of these mushrooms delivers 366 IU (9.2 mcg, 46 percent).

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One way to fight this is by doing weight lifting exercises. Another way is by eating a healthy diet with lots of calcium-rich foods. “Calcium deposits in the bone act as building blocks to keep bones strong and sturdy. Our bodies are not equipped to make calcium, so we must instead get it through the foods we eat,” says Gabrielle Gambino, a registered dietitian nutritionist with Weill Cornell Medicine.

Daily Calcium Recommendation

The National Academy of Medicine (formerly the Institute of Medicine) recommends a daily calcium intake of 1,000 milligrams (mg) for women ages 19 to 50. At age 51 and older, the recommended amount jumps to 1,200 mg per day. “That may sound like a lot of calcium to consume in one day, but it’s not as hard as you might think,” Gambino says. “For example, just one cup of skim milk contains about 300 milligrams of calcium, which is almost a third of the recommended daily total for some women.”

Calcium-Rich Foods

Dairy foods are a go-to calcium source. However, milk isn’t your only option. You also can try a cup of plain, low-fat yogurt, which has more than 400 mg of calcium; a slice of low-fat cheddar cheese, which has 116 mg of calcium; or half a cup of low-fat cottage cheese, which has 100 mg of calcium.

If you’re not a fan of animal-based dairy foods, you have many other options for obtaining your daily calcium requirement. For example, there are 349 mg of calcium in a cup of fortified orange juice; 325 mg in a can of sardines; 253 mg in a half-cup of firm tofu; 181 mg in a can of salmon with bones; 130 mg in a serving of fortified breakfast cereals; 99 mg in a half-cup of boiled turnip greens; 94 mg in a cup of fresh kale; 76 mg in a tablespoon of chia seeds; and 30 mg in a slice of whole-wheat bread.

Remember Vitamin D

You need vitamin D to absorb calcium. “Luckily, many foods high in calcium also are rich in vitamin D,” Gambino says.

Make sure you’re getting enough of this vitamin by eating vitamin-D-rich foods such as dairy, fortified orange juice, trout, salmon, soy, or mushrooms.

If you’re deficient in vitamin D, talk to your doctor about taking a vitamin D supplement.

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Health Benefits

Research has shown that consuming only one to two small squares daily (6 grams) may be linked with a reduced risk of heart disease and mortality, by reducing blood pressure and inflammation. However, more research is needed to determine the optimal intake of dark chocolate for other potential health benefits.

“The flavonoids in cocoa beans, the main ingredient in dark chocolate, are known to reduce the risk of cardiovascular disease and stroke,” Mascioli says. “These antioxidants can stimulate the endothelium (tissues lining organs) to produce nitric oxide, whose function is to widen your blood vessels, which boosts blood flow and subsequently lowers your blood pressure.”

The cocoa found in dark chocolate also has been linked to significant reductions in total and LDL (“bad”) cholesterol by inhibiting both cholesterol absorption and the body’s receptors for LDL cholesterol. Additional studies link dark chocolate consumption with a reduced risk of diabetes due to reduction of oxidative stress from free-radical cells and levels of C-reactive protein—a marker of inflammation produced by the liver.

Choose Carefully

When choosing your chocolate, “The closer the food is to the original cocoa bean—the higher the cocoa percentage—the more beneficial nutrient compounds it contains,” Mascioli says. Dark chocolate generally contains 50 to 90 percent cocoa solids, cocoa butter, and sugar. As the percentage of cocoa solids increases, dark chocolate will have a progressively more bitter flavor.

But like any other food we consume, there are caveats. “While you may derive health benefits from consuming dark chocolate, be mindful that this treat is also rich in calories and saturated fat,” Mascioli cautions. “Though dark chocolate typically has lower quantities of added sugars than milk chocolate, consuming an excess amount is not recommended as it may result in unwanted weight gain.”

Dark chocolate is also a source of caffeine; just 2 ounces contains 50 to 60 milligrams of caffeine (a cup of coffee has 100 to 200 milligrams); so if you are caffeine-sensitive, have your dark chocolate earlier in the day. Drizzle melted dark chocolate over oatmeal or serve it with fresh fruit as an after-lunch dessert.

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Fruits have a wide variety of important vitamins, minerals, and fiber, and dietary guidelines require that adults consume 11/2 to 2 cups daily. Good news: 67.3 percent of adults ages 20 and over consumed fruit on any given day, and fruit consumption was higher among women (70.5 percent) than men (63.8 percent). Unfortunately, fruit consumption is down from 20 years ago, according to a February 2021 study by the National Center for Health Statistics. Adults who consumed fruit on any given day decreased from 77.2 percent in 1999–2000 to 64.9 percent in 2017–2018. The nutrients in fruit can help reduce symptoms of chronic diseases, so be sure to get your daily allowance of fruit, and to consume a variety.

Improve Lifestyle Habits to Reduce RA Risk

Current and former smokers, and obese or overweight people, have higher risk of rheumatoid arthritis (RA) than people who never smoked or have a normal body weight, according to an analysis of data in the National Health and Nutrition Examination Survey (NHANES) published in BMJ Open in January 2021. The data also showed that risk was higher among people who drank alcohol compared with people who did not drink. One-third of RA cases could be attributed to these three factors, and risk could be reduced if people didn’t smoke or drink and maintained a healthy weight.

Restrict Eating Time for More Successful Weight Loss

Time-restricted eating can produce successful weight loss results, as well as more complex weight loss interventions, noted a study published in PLOS One in January 2021. Fifty participants (mean age 50, 74 percent female) were asked to eat only during an eight-hour period every day for 12 weeks, and could choose the time period most convenient to them. During the remaining 16 hours each day, they could drink water, diet drinks or coffee or tea with no milk or sugar. Surveys were conducted weekly to ascertain adherence. Treatment results were compared with data from groups who used other weight-management methods. Those who adhered to time-restricted eating for five days per week recorded greater weight loss than those with lower adherence.

Follow a “Green” Med Diet to Reduce NAFLD

Customizing the Mediterranean diet to more severely restrict red meat and increase consumption of greens can help reduce nonalcoholic fatty liver disease (NAFLD) and promote loss of intrahepatic fat (fat originating in the liver). A group of 294 participants (average age 51, 88 percent men) with abdominal obesity and dyslipidemia (an abnormal amount of lipids in the blood) were divided into Med and green-Med weight-loss groups accompanied by physical activity. Both groups consumed 28 grams (g) of walnuts daily, while the green- Med group consumed 3-4 cups daily of green tea, 100 g of Mankai (an aquatic plant complete with all nine essential proteins) and a green shake (1,240 milligrams). Despite similar weight-loss amounts, the green-Med group achieved almost double the hepatic fat loss than the Med group (38.9 percent vs. 19.6 percent).

Add Mushrooms to Your Diet to Increase Nutrient Intake

Mushrooms are loaded with nutrients, according to a January 2021 study published in Food Science & Nutrition. Researchers evaluated dietary data from the National Health and Nutrition Examination Survey (NHANES) from 2011 to 2016 for youth ages 9 to 18 and adults 19 and older. They found that just one additional serving of raw or oyster mushrooms (84 grams) resulted in increases in fiber, copper, phosphorus, potassium, selenium, zinc, riboflavin, niacin, thiamin, folate, and vitamin B6, with increases ranging from 2 to 15 percent. In addition, oyster mushrooms increased choline and vitamin D, while mushrooms exposed to UV light almost doubled vitamin D intake. Furthermore, there was no impact on calories, sodium, or fat levels.

Eat Whole-Grain Carbs to Lower Your Mortality Risk

Regular consumption of refined carbohydrates such as white breads and desserts can increase risk of cardiovascular death, as well as heart attack, stroke, or heart failure, according to a study published in The BMJ (February 2021). A total of 137,130 participants (ages 35 to 70) across 21 countries (five lowincome, five lower-middle-income, seven upper-middle, and four highincome countries covering both urban and rural areas) were evaluated for a follow-up period of 9.5 years (2003 to 2019). Refined grains were found to increase cardiovascular risk, including death, and glycemic load (how much food will raise a person’s blood glucose level after eating it). The highest consumption (about 350 grams per day) was associated with the highest risk, compared with the lowest intake (about 50 grams per day). Those with the highest intake also had the highest levels of systolic blood pressure (the top number). Switch half your servings to whole grains to reduce cardiovascular risk.

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The core has two main functions, Ribaudo explains: to decrease the load on the spine during everyday functions, and to transfer force from the lower body to the upper body and vice versa. Having a strong, stable core helps to prevent injuries and allows us to move efficiently and perform at our best.

Good Posture Is Key

When you are in a slumped position, it puts most of the core muscles in an inefficient position, not allowing them to contract properly to give you stability and strength. The same goes for those who maintain their posture in an extended position. They have now put most of their core muscles in a stretched position. “One of the best things you can do on a daily basis is to maintain an upright, neutral posture. It is in this position that your core fires most efficiently,” Ribaudo says.

She notes that the stability of core muscles impacts the ability to keep the spine supported during any given activity. “Going for a walk, climbing a flight of stairs, playing tennis, riding a bike, shoveling, or pushing a shopping cart—all these activities require core stability,” says Ribaudo. “The more difficult the activity, the more core stability is required. Without it, independent activity becomes more difficult and can lend itself to an increased risk of injury.”

Strengthen Your Core!

Building abdominal muscles helps to stabilize your body during workouts and reduces pressure on your hips and knees, says Ribaudo. “Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony,” she adds. “This leads to better balance and stability whether you are going for a run, gardening, or doing the laundry.”

Your core is something you use every day, so be sure to add core strengthening into your exercise regimen. “If you have no time during the day for exercising, just pull your belly button into your spine (to engage your abs) 10 times a day for up to a minute,” Ribaudo suggests. “Make sure you’re not holding your breath, and choose 10 different positions to do it in!”

In addition to strengthening your core, the right exercises can make your core more flexible (the ability to move joints through a full range of motion). Weak, tight muscles limit flexibility; strong muscles enhance it.

For a customized routine, seek out the help of a physical therapist, exercise physiologist or personal trainer.

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Be Wary of Coconut

Coconut is popular because it makes the fruit bar creamy like ice cream. “This could be a good alternative for people who are avoiding dairy and want an ice cream alternative,” suggests Morgan Dickison, a registered dietitian nutritionist at Weill Cornell Medicine’s Comprehensive Weight Control Center. But, she cautions, while coconut oil does have vitamin E and polyphenols, “the fat in coconut oil is mostly saturated fat, so we must consider the cardiovascular risk factors. Some evidence suggests that coconut oil can lead to significantly increased LDL (“bad”) cholesterol, compared to other vegetable oils. Saturated fats should be less than 10 percent of your daily calories. For this reason, it’s important to consume anything made from coconut in moderation.”

Should You Choose Organic?

There are lots of organic options, and while organic products have fewer ingredients and won’t contain additives or preservatives, it’s easy to assume that because something is organic, it’s automatically healthy, Dickison says. “Remember that organic products could still have a lot of added sugar and can be high in calories or fat, so it’s important to always read the ingredients list and the Nutrition Facts label.”

For instance, of the 12 grams of sugar in Alden’s Organic Blackberry bars, 11 grams are added sugars. GoodPop is organic, vegan, and gluten-free. But beware that Good Pop’s Orange n’ Cream uses coconut cream, which adds or increases saturated fat levels. 365 Everyday Value (a Trader Joe’s brand) and Whole Fruit are also organic brands. Natural Choice bars are organic and vegan. However, their manufacturer (Brothers International) did not provide Nutrition Facts labels for our review.

While not organic, Outshine brand is made with no high-fructose corn syrup, no artifical colors or flavors, and is fat free and gluten free.

Make Your Own!

You could easily make your own bars at home, Dickison suggests. All you need is a mold (such as for Popsicles or even ice cubes), some pureed fruit (made in a blender) and yogurt. Add some fruit chunks for additional flavor and fiber. Then, just blend, pour into the mold, insert a holding stick and freeze overnight, or for at least six hours. Sticks can be purchased in a craft or party store, or online.

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