Ask Tufts Experts: How long to keep leftovers; Purposeful weight gain

I want to reduce my food waste, but I don’t want to eat spoiled food. How long will leftovers keep in my fridge?

Judith C. Thalheimer, RD, LDN, executive editor of Tufts Health & Nutrition Letter, answers: “How long leftovers stay safe and good quality depends on the type of food. As a general recommendation, refrigerated leftover cooked animal protein is best if eaten in three to four days. Cooked grains and starches may last a bit longer. Another option is to wrap tightly and freeze until you are ready to use. I’ve included specific information on some common foods below. For more information, go to foodsafety.gov or check out the FoodKeeper app, which contains information on over 650 different foods.

“Remember, these ranges are just suggestions, and food that is not of “best quality” is not necessarily dangerous. Food spoilage bacteria are not the same organisms that cause food poisoning. Spoiled food will look or smell different and may have a different texture, but it is typically not dangerous. Reducing food waste saves money, increases the amount of food available for people who don’t always have enough to eat, conserves natural resources and energy, decreases environmental damage, and contributes to addressing climate change. Most importantly, use your best judgment. If something does not smell or look right, discard it.”

Following a recent illness, I need to gain weight. How can I do that in a healthy way?

Jillian Reece, RD, a dietitian with the Tufts Medical Center Weight and Wellness Center, answers: “To gain weight, you need to increase your calorie intake. To support overall nutrition and health, try to get calories from nutrient dense foods rather than eating empty calories. For example:

➧ Add nuts/seeds to yogurt, oatmeal, or whole grain cereals.

➧ Use extra oils such as olive or soybean oils in cooking and dressings. A teaspoon provides 40 calories.

➧ Add extra protein to meals or snacks in the form of eggs, salmon, beans, or poultry. An extra ounce of protein is approximately 50 calories, depending on the source.

➧ Blend nutrient dense, calorie dense foods, like nuts/nuts butters, avocado, and full-fat yogurt, along with fruits and vegetables into smoothies.

➧ Spread nutrient dense nut butters, mashed avocado, guacamole, and bean dips on whole grain breads or crackers.

“Add snacks between meals and/or after dinner utilizing healthy, high-calorie foods like the ones I’ve already discussed. The nutrient- and caloriedense smoothies mentioned above are a good choice (commercial meal-replacement or calorieboosting nutrition shakes are available if making your own is not an option). Drinks like milk, plantbased milk substitutes, and small amounts of 100% fruit and vegetables juices instead of water will up calorie intake but may make you feel prematurely full. Limiting liquids at meals and instead drinking between meals may be more effective.

“Consider adding strength-building activities like weight training, yoga, or bodyweight exercises (for example squats and push-ups) along with nutrition changes to ensure the weight you gain includes muscle mass, not just fat.”

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