TuftsNutritionLetter

Tufts experts say: Biotin is a water-soluble vitamin also called B7. Adequate intake of biotin for people over age 19 is 0.3 mg a day. Since most U.S. adults get 0.4 to 0.6 mg a day from foods like egg yolks, biotin deficiency is rare. Read more: bit.ly/39NFzhE

The pasta aisle is full of new choices, but which are best for health? Check out our six top tips for picking pastas. Hint: Look for whole grains or legumes as the first (or only) item on the ingredient list. Read more: bit.ly/2Kw69BT

Get through the last couple cold snaps before warm weather takes hold with our loaded vegetable chili! Recipe: bit.ly/2KD9wqo

Tufts experts say: Animal proteins including poultry, eggs, and fish are good sources of a readily absorbed form of iron called heme iron. The dietary iron found in plant foods like legumes, grains, nuts, and greens is less readily absorbed non-heme iron. bit.ly/39NFzhE

New study finds that “more than 80,000 new cancer cases among U.S. adults in 2015 could be attributable to suboptimal diet.” Low consumption of whole grains and fruits and vegetables both contributed to diet-associated cancer cases. Read more: bit.ly/2XcVTWC

During uncertain times, comfort food is on the menu. Try our spicy shakshuka for a warm bowl of comfort that’s also packed with nutrients. Recipe: bit.ly/3dY70Zy

Tufts experts say: The plant foods that are highest in protein are soy and other beans and legumes, nuts and seeds, and some grains. Lentils, edamame, tofu, pumpkin seeds, and quinoa are among the many great sources of plant-based protein. Read more: bit.ly/2UFXnXP

Oats and other whole grain foods high in soluble fiber may improve blood sugar control but may not significantly affect appetite, new study finds. Read more: bit.ly/2TqR1JR

Try our take on this classic Greek Tzatziki as a dip, with meat or poultry, in sandwiches, or any way you like! Recipe: bit.ly/2PvsOkD

Tufts experts say: Beans are high in viscous soluble fiber, which helps lower blood cholesterol levels. Many plant foods are also good sources of soluble fibers, including apples, pears, plums, citrus fruits, and oats. Read more: bit.ly/3bhsIX7

The average American family wastes about $2,200 worth of food per year. Maximize the nutrients in your produce and minimize waste by buying and storing fresh food strategically. Read more: bit.ly/39F99pX

Our healthy take on classic spaghetti and meatballs: Plant based meat balls with whole gran pasta and a sprinkle of Parmesan on top! Recipe: bit.ly/2uurib7

Tufts experts say: Chlorella is a type of algae that can be processed into a nutritional supplement. It provides a variety of nutrients but there is insufficient evidence to definitively say that it does any of the many things it’s advertised to do. bit.ly/2GSuyzB

A mixed-up plate makes for healthier meals. Loading up soups, salads, stir-fry, and even pasta dishes with healthy plant foods adds highly nutritious flavor, texture, and visual appeal. See our top 5 healthy mixed-dishes: bit.ly/38rT7iP

Try our whole grain pasta with broccoli for a quick weeknight dinner that packs a nutrient punch. Recipe: bit.ly/2RsvGyL

Tufts experts say: THNL is solely subscriber supported and does not accept advertising, or any type of monetary or in-kind consideration from any food or ag. industry groups. The publication is dedicated to providing unbiased nutrition information. bit.ly/30pEF86

Going gluten-free might not be the healthiest choice for everyone. A recent meta-analysis found that gluten-free diets may be lower in important nutrients like fiber and folate and higher in calories. Read more: bit.ly/2R18o4b

Our colorful squash, corn, and black bean salad is a warming winter dish with flavorful flair. Make it: bit.ly/358HVoR

Tufts Experts say choose enjoyable steps toward your achieving your resolutions and make your goals SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. Read more: bit.ly/2ZwHwLS

Support and counseling may help sustain dietary changes: Early results from a randomized clinical trial show that participants who had frequent check-ins with dietitians had better adherence to a Mediterranean diet. Read more: bit.ly/2tSCs8Q