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The wrinkly dried grape we call a raisin is sweet and rich in calories. It is very handy in the pantry when an immediate jolt of energy is needed, or it can be mixed into oatmeal where no one even thinks twice about what is in there. But a raisin’s tininess can fool us. And … Read more

When you buy a bag of ground beef, you read the percentage to determine ratio of meat-to-fat. That doesn’t mean, however, that you’ll eat as much iron. The difference lies in what we’re assuming: most of us think raw weight = the nutrients we eat after cooking. This leads to calculation errors, but the calculator … Read more

There’s also the chance that you’ll be faced with a giant plate of baked potatoes at your favorite restaurant, and perhaps you’re worried about all of that potassium. Potassium is definitely an electrolyte, so it should of being limited by some people (i.e., those who have heart or kidney problems). A medium sized russet potato … Read more

You grab a bottle of coconut water. You heard it helps you stay hydrated and maintain electrolytes. And that’s true, but what’s in the bottle will actualy determine how much it benefits you. Most people believe all coconut waters is created equal, like assuming all tap water tastes the same regardless of municipality. But it’s … Read more

A big head of broccoli costs next to nothing, and properly prepared will last three or four meals. Weight isn’t the only way to think about volume, especially with something like water. Raw florets is light and fluffy; they look like a cup but aren’t. Steamed, that same cup are now dense and heavy. Though … Read more

Did you know that a date can help keep your blood pressure stable and your muscles firing? Next time you snack on some to fuel up pre-workout, try tracking the potassium; most of us wouldn’t think of that. We’d think of dates as something sweet and full of sugar. However, potassium will help you balance … Read more

You’ve got a bag of spinach in the crisper drawer, some of it’s going a little soft but you want it to contribute to your healthy eating efforts. The issue: Spinach is deceptive. A big cup of it look like a lot, but when heated, all those fluffy raw leaves dissapears into nothingness. Need to … Read more

When you grab a bag of cornmeal, I’m guessing sodium isn’t the first thing that pops into your mind. It looks just like sand or flour, just innocent-looking ground grains. And you figure any salt come later, once you mix it in. If you purchase plain yellow cornmeal from the bulk bin, you’d be right… … Read more

The white powder goes into your bowl of batter; you’re preparing quick bread or muffins. “Oh,” you say, “I need one teaspoon of baking soda.” No big deal: Just another leavening agent. But that teaspoon have more than a thousand milligrams of sodium. That detail tends to vanish until you look at the nutrition label … Read more

Potassium, It’s one of those nutrients that always feels elusive, and one that turns up in familiar kitchen ingredients. Sweet potatoes, if you’ve got any, should of hanging around somewhere at this point. And these aren’t just sugary starches we’re talking about; they’re also a source of good minerals. How do you know how much … Read more