Plant Forward Diets and Why They Shouldn’t Be a Trend

By Madeline Nathe

            If you follow food trends you’ve probably heard of the phrase “plant based.” Even if you don’t follow food trends I’m guessing you’ve heard your doctor, dietitian, or mom tell you to eat more fruits and vegetables. But is that all that a plant based diet is? I want to dive headfirst into the idea of plant based diets and explore how you might be able to incorporate this into your lifestyle.

            First off is the “why.” Why would you as an individual and food consumer want to take up a plant based diet. As a dietitian whose SLU education taught her that evidence based practice is best, I found some research to support this. And as someone who knows that research articles aren’t the most exciting thing to read, I’ve boiled it down to the nitty gritty for you. Both the American Heart Association and the American Diabetes Association recommend following a diet with a variety of fruits and vegetables, whole grains, nuts, legumes, poultry, fish, and vegetable oils.^1,2 All but 2 of the items on that list are plant based. Fruits and veggies also have high contents of phytochemicals, antioxidants, and phytoestrogens which can help reduce inflammation, inhibit oxidation of bad fatty acids, and lower blood pressure.³ Plant based foods are high in dietary fiber, a component of foods that is very important for our health in various ways. Fiber gets fermented in our gut and provides a healthy microbiome – this plays an important role in our immune system, our brain health, and perhaps even body weight.^4,5 Some other reasons to go plant based include environmental and sustainability reasons, cost purposes, and a desire to eat less processed foods – each of these reasons could be a series of blog posts on their own, so we’ll just focus on the basics today.

Source: https://www.plantforwardkitchen.org/

            Now that we’ve got a good idea of why and how this can be a good practice for our health, I want to think of it in a slightly different light. The word “diet” often scares people and makes them thing of cutting out sweets, bread, or entire food groups (I’m looking at you, keto diet). In actuality, the word diet literally means “the kinds of food that a person, animal, or community habitually eats.”⁶  I’d also like to think of plant based diet as a plant “forward” diet. The word “forward” in general sounds more optimistic to me, which is something I like when thinking about food, but it is also makes me think of plants being at the forefront of my meal, plate, or menu.

Beet and Orange Salad with Crispy Chickpeas from my popup dinner – delicious, filling, and 100% plant forward [photo by Karly Wilson]

As Americans and especially Midwesterners, we often think of dinner as what meat or protein we’re going to have and then what do we eat as sides, which is where we add in our veggies. If you are making a plant forward meal, you might be planning your meal around what fruits and vegetables are in season and what protein would complement it, versus the other way around. Thinking of meat as a supplement to your meal and not the main focus, is one way to practice a plant forward diet. Another option you can do in practicing plant based diet would be to swap meats for beans, tofu, or other plant proteins. You could also do half meat and half plant based. Something I saw during one of my food service rotations was using half ground beef and half mushrooms in tacos and meatloaf recipes. Mushrooms still provide a meaty flavor and texture but overall you are cutting back on the amount of meat you’re using. However, the best advice I can give when cooking vegetables and fruits is to properly season and highlight them. Use spices, acids, vinegars, seeds, herbs to complement the fruit or veggie so they shine and become truly delicious. I hosted a popup dinner last year for my capstone project and served a beet salad (see picture above). The salad was simple and had 6 ingredients: beets, oranges, cumin, sumac, chickpeas, cilantro, plus olive oil and salt (absolute staples you need in your kitchen). Many people at the dinner told me they never liked beets until they tried that – and I attribute it all to the power of using tangy acids, spices, and bright oils to elevate the beets.

Crispy Cauliflower with Charred Scallion Salsa Verde and Whipped Tahina from my popup dinner [photo by Karly Wilson]

But how else can we make this fit in our lifestyles successfully so that it’s not just a short term trial like so many other diets? In the US we’ve seen a decline in home cooking and a rise in eating out, buying convenience food items, and premade fast casual options. Perhaps plant forward for you means cooking at home because you won’t purchase and consume as much meat. Or maybe it means finding less processed, convenient snacks and swapping them with a homemade plant forward option. Challenging yourself to do meatless Mondays, or simply eating a smaller portion of meat is one way to ease into plant forward eating. Figure out what you could play with and know what you will not change in your diet. For me, its dairy. I know that dairy is a great source of protein and nutrients for me. I see this as a nutrient dense food in my plant forward diet. Because of that, I choose to go plant forward in other areas of my diet.

Source: https://www.aeb.org/incredible-egg-trends/incredible-egg-trend-plant-forward

Stepping into a plant forward lifestyle and diet can be intimidating at first. Just simply walking around the farmers market always inspires me and gets the wheels turning about what plant forward meals I want to make. The produce is beautiful, it is always buzzing with people, and during peak summertime there’s usually too many delicious fruits and veggies to bring home at once. This is a trendy “diet” right now, so I’m seeing lots of food bloggers, magazines, and Instagram accounts developing plant forward recipes. Seeing a picture of a beautiful dish can usually get me in the kitchen to try it out for myself. Finding your own way to practice plant forward eating will lead to health benefits and a new found exploration for ingredients, meals, and menus. And as Michael Pollan says, “Eat food. Not too much. Mostly plants.”⁷ Happy eating!

Bonus:

Here are some Instagram accounts, blogs, and cookbooks that I gravitate to for plant forward eating:

• https://www.bonappetit.com/ - at the beginning of 2020 they said 30% of new recipes they would develop would be meatless (https://www.bonappetit.com/story/ba-test-kitchen-sustainability) in addition to the many meatless recipes they already have developed
• https://www.instagram.com/halfbakedharvest/?hl=en – a food blogger with lots of plant forward options for everyone in the family
• https://www.instagram.com/karlys.kitchen/ - a undergrad senior in SLU’s dietetics and culinary program who shares her eats following a vegan diet
• https://michaelpollan.com/books/ - Michael Pollan has written several books about diets in the US and how we should strive to shape ours in the best way for the environment and our health
• https://www.joshuamcfadden.com/sixseasons - Six Seasons is a beautiful and interesting cookbook that will challenge you to cook seasonally and make delicious plant forward dishes

Sources:

1. The American Heart Association Diet and Lifestyle Recommendations. (n.d.). Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
2. Healthy Food Choices Made Easy. (n.d.). Retrieved from https://www.diabetes.org/nutrition/healthy-food-choices-made-easy
3. Slavin, J. L., & Lloyd, B. (2012). Health Benefits of Fruits and Vegetables. Advances in Nutrition, 3(4), 506–516. doi: 10.3945/an.112.002154
4. Willis, H. J., & Slavin, J. L. (2019). The Influence of Diet Interventions Using Whole, Plant Food on the Gut Microbiome: A Narrative Review. Journal of the Academy of Nutrition and Dietetics. doi: 10.1016/j.jand.2019.09.017
5. Cani, P. D. (2018). Human gut microbiome: hopes, threats and promises. Gut, 67(9), 1716–1725. doi: 10.1136/gutjnl-2018-316723
6. Diet: Definition of Diet by Lexico. (n.d.). Retrieved from https://www.lexico.com/en/definition/diet
7. Pollan, M. P. (2007, January 28). Unhappy Meals. The New York Times. Retrieved from https://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html

All About Nixtamal

By Sarah Morrissey

While the flavor of sweet corn is delicious it is own right, there is a something different to the flavor and texture of corn-based foods like corn tortillas and grits. The commonality in flavor of these familiar foods can be credited to a process called nixtamalization.

What is Nixtamalization?

Local Aztec blue whole corn for hominy. | PHOTO BY DAN BREWER

Nixtamalization is an ancient Mesoamerican technique where whole dry corn kernels are mixed with an alkaline solution, heated, and soaked overnight. Extensive soaking the dry corn in a basic solution, typically slacked lime (calcium hydroxide) or wood woodash (potassium hydroxide) softens the corn. Once washed it can be more readily consumed as hominy or ground into masa.

Historical Context

Local Aztec blue whole corn one hour into nixtamalization. | PHOTO BY SARAH MORRISSEY

The earliest evidence of maize, or corn, processing in Latin America dates back to 1500 -1200 BC. The softness of the corn was likely the appealing attribute as it was practically easier to chew. Retrospectively, it is now understood that this process enhances the flavor and aroma, reduces the susceptibility to common molds and fungi,  and improves the overall nutritional quality of the corn.

Lasting Nutritional Relevance

Nutritional comparison of whole corn to nixtamalized whole corn. | GRAPHIC BY SARAH MORRISSEY

Without nixtamalization, niacin (vitamin B3) is bound in the corn so our body is unable to digest it. However, with nixtamalization, niacin is released, therefore, preventing pellagra. Not only does nixtamalization free bound niacin, it increases the overall protein content of whole corn and increases the bioavailability of calcium, iron, copper and zinc. In a culture where dietary intake of calcium is relatively limited, the integration of calcium hydroxide has historically filled the nutritional gap. Overall, the cumulative effect of this basic process allowed ancient civilizations to thrive.

Nixtamalization Seen Today

 Fresh masa dough ready for the tortilla press. | PHOTO BY DAN BREWER

The most widespread culinary application of nixtamalization is masa, which is freshly ground hominy. Masa which can be made into corn tortillas, tostadas, tamales, among other dishes central to Mexican food and culture. For detailed pozole verde and handmade tortilla recipe inspiration, visit the Small Circle blog.

The Future of Nixtamalization

 Bloody butcher corn. | PHOTO BY DAN BREWER

Since the beginning of time, evolution has predominantly been driven by food and technology available for preparation. As technology has allowed food production to be more time-efficient and motivated convenience, it is important to be cautious when accepting these practices as inherently better. While much can be learned from the globalization of food, it is imperative to slow down and consider ancient techniques like nixtamalization that have sustained past civilizations to understand how they can benefit all aspects of the modern food system.

Fueling the Athlete: How to Build a Performance Plate

By Cameron Mottet

What is a Performance Plate?

As a runner, I know how important it is to fuel my body for performance. One strategy I use is building myself a performance plate. A performance plate is a meal that consists of the correct combination of foods based on your training load and activity level. The foods we eat play a significant role in our energy, hydration, and recovery status.

Important Components of a Performance Plate

There are five main components of a performance plate including: whole grains, lean proteins, fruits and vegetables, healthy fats, and fluid/hydration. To build a nutritious energy dense meal we will need to include these five important components on our plate.

• Whole grains & energy-enhancing foods: 100% whole wheat breads, whole-grain pasta, brown rice, beans, potatoes, oatmeal, whole-grain cereals
• Lean proteins or recovery/muscle-building foods: chicken breast, fish, turkey, lean beef, eggs, low-fat cheese, tofu
• Fruits and vegetables or antioxidant-rich foods: apples, bananas, oranges, blueberries, strawberries, broccoli, green beans, spinach, carrots, cauliflower, tomatoes
• Healthy fat or immunity/flavor-enhancing foods: salmon, nuts, seeds, olive oil, avocado, nut butters, oil-based salad dressings
•  Fluid or hydration-promoting beverages: water, low-fat milk, 100% fruit juice

Training Load and Macronutrient Intake

As I mentioned earlier, as a runner, it is important to take into consideration the duration and intensity of my workout throughout the week. My longer and harder runs will require more calories and carbohydrates than my shorter and easier runs.

Light training days where I perform at a low intensity it is recommended to consume 3-5 g/kg/d of body weight in carbohydrates. Moderate training days where the duration of exercise is about an hour it is recommended to consume 5-7 g/kg/d of body weight in carbohydrates. For high training days, or endurance activity lasting from 1-3 h/d it is recommended to consume 6-10 g/kg/d of body weight in carbohydrates. Lastly, for very high duration greater than 4 hours it is recommended to consume 8-12 g/kg/d of body weight in carbohydrates.

Now, I know this may seem very confusing and hard to use, but below I have an easy way to divide up your performance plate based on hard and easy training days.

Hard Training Days

For competition days or harder training days, it is recommended to fill your plate half full of whole grains or other energy-enhancing foods, a quarter of your plate with lean proteins or recovery/muscle-building foods, and a quarter of your plate with fruits and vegetables or antioxidant rich-foods. You will also want to include a larger amount of healthy fats and adequate fluid intake for hydration.

Moderate Training Days

For in-season or moderate training days, it is recommended to fill your plate one third full of whole grains or other energy-enhancing foods, one third full with lean proteins or recovery/muscle building foods, and one third full with fruits and vegetables or antioxidant rich-foods. You will also want to include moderate amounts of healthy fats and adequate fluid intake for hydration

Light Training Days

For offseason, or lighter training days it is recommended to fill your plate half full of fruits and vegetables or antioxidant-rich foods, a quarter of your plate with whole grains or energy enhancing foods, and a quarter of your plate with lean proteins or recovery/muscle-building foods. You will want to include limited amounts of healthy fats and adequate fluids for hydration.

Building Your Performance Plate

The easiest way for me to build my performance plate is to look at these visuals provided by Team USA Nutrition. It breaks down hard, moderate, and easy training days and shows a perfect example of what should be on your performance plate.

References:

• CPSDA
• Team USA Nutrition
• SCAN

Breaking Down the Paleo Diet

By Holley Moates

Have you ever realized that tacking on the word “diet” after some word or phrase instantly makes it more attractive? More promising? Kind of like a mystery – “could this really work?” Even when I hear titles like “the celery juice diet,” my brain instantly wants to know more. WHAT about this particular diet will fix me? After reading The Paleo Diet by Loren Cordain, Ph.D., I have a few thoughts I would like to share on what this diet looks like from a nutrition perspective. The idea came from the fact that we should be eating what our hunter-gatherer ancestors ate. However, just like the food we grow, we as humans have adapted as well. The 7 key principles of the Paleo Diet according to Cordain are as follows:

1. Eat a relatively high amount of animal protein compared to that in the typical American diet.
2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates – from fruits and vegetables, not from grains, starchy tubers, and refined sugars.
3. Eat a large amount of fiber from nonstarchy fruits and vegetables.
4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (trans and certain saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
5. Eat foods with a high potassium content and a low sodium content.
6. Eat a diet with a net alkaline load.
7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

I will go through each one and provide some insight – mostly from what I’ve learned in pursing an undergraduate degree in Nutrition & Dietetics and half of a Master’s Degree in Medical Dietetics and Dietetic Internship.

1. Eat a relatively high amount of animal protein compared to that in the typical American diet.

First of all, this is just not a correct statement. Americans already consume an average of 90 grams of protein a day, which is on the higher end. YES, our bodies need protein to function and to build muscles. An adequate amount is necessary. A statement in Cordain’s book claims that it is impossible to overeat pure protein. But excess protein can be detrimental to your kidneys (which filter extra protein), can cause dehydration, or it will be stored as fat. Protein in a meal or snack is important because it will help you feel full/satisfied, AND we do need it. However, I believe it should be moderately consumed. The current recommendations for the average person is to eat 0.8 grams of protein per kilogram of body weight (take your weight in pounds and divide by 2.2, then multiply by 0.8 = that is roughly how much protein you need in a day). Also, as The Paleo Diet fails to mention, eating non-animal sources of protein is great too – milk, yogurt, cheese, edamame, lentils, chickpeas, beans, etc.

2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates – from fruits and vegetables, not from grains, starchy tubers, and refined sugars.

We need carbs!! Carbohydrates are our primary source of energy in the body. What are carbs? (bear with me) Bread, pasta, cereal, and fruits and vegetables. I won’t go in depth, but Cordain thinks that grains are the worst and I believe he is wrong. Yes, if you are going to eat grains, try to choose whole grains for the extra vitamins, minerals, and fiber, but these foods are rich in vitamins and minerals, and provide the fuel our bodies need.

3. Eat a large amount of fiber from nonstarchy fruits and vegetables.

I don’t really have anything negative to say about this one. Fiber is the BEST. Foods high in fiber are your friend. Fiber consumption can assist in weight control because it promotes fullness after eating, decreases constipation, and can lower LDL cholesterol levels (which is the bad cholesterol). It is found it fruits, veggies, and yes, whole grains. If you are going to eat cereal for breakfast, choose a bran cereal or one with at least 3-5 grams of fiber per serving. Or whole wheat grain bread instead of white. There’s more than one way to get this into your diet – get creative, and choose foods that you enjoy.

4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (trans and certain saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.

I can already tell that an RD didn’t write this book, because he commonly names foods as “good” and “bad,” and dietitians often avoid these strong terms in regards to food. Yes, I would agree that trans fats (can be found in processed foods) aren’t healthy for our bodies, and that we should try to keep our saturated fat intake (found in red meat, butter, coconut oil) as low as possible. However, if we label these foods as “bad,” then eating them can increase feelings of guilt, and we never want that. We should try to eat healthier fats, as stated above. One reason these types of fats are important is because, when they replace those saturated fats in our diet, they play a role in decreasing our risk of heart disease. Examples of healthy fats include olive oil, nuts, seeds, and fatty fish.

5. Eat foods with a high potassium content and a low sodium content.

It is true that too much salt in the diet can increase your risk of high blood pressure, stroke, and kidney problems. Also, it can be surprising to see the amount of sodium on packaged pre-made foods. Potassium intake has been shown to somewhat decrease blood pressure. This mineral can be found in fruits and vegetables (just more evidence that eating more fruits and vegetables is a good idea).

6. Eat a diet with a net alkaline load.

I agree with this one. It is important to eat a mostly alkaline diet to keep the body’s pH level higher. Otherwise the body has to work too hard to bring the pH level up, which puts stress on the kidneys. Examples of foods that are more alkaline include fruits, vegetables, and egg whites. Acidic foods are most dairy foods, meats, and some grains.

7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

I think this last principle is great. Phytochemicals are compounds in plant foods that play a role in preventing diseases. Examples of phytochemicals are flavonoids (found in fruits, veggies, nuts, seeds, and tea), which have been shown to reduce heart disease risk and death.  Vitamins and minerals help our bodies function (our eyes, blood, bones, etc). And how do we get these? Eat from all the food groups! Antioxidants are species in the body that fight reactive species in the body, which are thought to contribute to aging and the development of diseases such as cancer, heart disease, and rheumatoid arthritis. Antioxidants are in foods such as berries, nuts, dark chocolate, and veggies.

If someone came up and told me they were on the Paleo Diet, I wouldn’t necessarily be alarmed. However, I don’t ever recommend eliminating whole food groups. Remember, that it is possible to consume too much protein and go easy on yourself if you eat less healthy foods sometimes. Keep in mind that the word “diet” often implies that this food plan is temporary. Our goals for health should focus on long-term implementations; on how can we be healthier for the rest of our lives.

Winter Eating: What’s in Season?

By Lindsey Matulis

Is it just me or does the produce section of your grocery store feel a little sad in the winter compared to the warmer months? The rest of the year the aisles are lit up with vibrant fruits and vegetables, and they become harder to track down once the cold hits. Cooking with produce in the winter might seem intimidating due to a lower availability of popular fruits and vegetables. However, learning what foods are available and how to use them can be very cost effective.

Source: kidstir.com

So what’s in season in the Midwest during the colder months? Cabbage, squash, turnips, and carrots are harvested in the summer through November, but are readily available throughout the winter due to their ability to be stored in the cold months. Similarly, onions, potatoes, and parsnips are readily available from storage. Coincidentally, many of these vegetables make great soup ingredients. However, squash, turnips, carrots, parsnips, and potatoes (our root vegetables) all can make delish dishes with a simple seasoning and roasting. Pepper, olive oil, and a touch of salt are a great starting point to season with. However, other seasonings such as garlic powder, red pepper flakes, cayenne powder, dill, and rosemary can pair nicely with different vegetables. It’s worth experimenting to find a seasoning combination you love.

To roast root vegetables, wash them and cut them into chunks. Toss them in oil and seasoning, then spread them out on a sheet pan. Put them in the oven at 425F and check every 5 minutes to check on browning and tenderness. Cooking times will vary based on the vegetable, but the general rule of thumb is that they should be soft enough to easily stab with a fork and have some browning. You’ll get a feel for how long each vegetable needs in the oven and be able to set a timer the next time you roast them. You can find a general guide to roasting vegetables here: https://cooking.nytimes.com/recipes/1017703-roasted-vegetables

Source: https://cooking.nytimes.com/recipes/1017703-roasted-vegetables

While not in season in the Midwest, other produce that you’ll find readily available in the grocery store aisles include staples such as apples, pears, grapes, bananas, and tomatoes. They aren’t in season in the Midwest, so they’ll typically be shipped from areas with warmer climates, such as California and Mexico. Additionally, advances in storage and genetic modification technology can lengthen the growing season and storage length for some crops.

Additionally, you can find many of your favorite fruits and vegetables in an affordable manner all year round. Just check the canned goods and frozen sections! Frozen produce is often just as nutrient dense as their fresh cousins, or even more nutrient dense in some cases. Frozen berries are often known for their use in smoothies, but they can make a wonderful addition to baked goods. The key is to thaw them out and drain off the excess juices before adding them to the batter. You may want to add a little less water or milk to the recipe as the fruit will provide some extra moisture.

If you choose to use canned vegetables, look for labels that advertise low sodium or no salt added options. This way you can season the vegetables how you like and control how much sodium is in your dish. Similarly, it’s a great idea to look for fruits canned in water or juice rather than in syrup. These options will tend to be significantly lower in sugars. If you use a fruit canned in syrup or a canned vegetable that is not low in sodium, you can rinse off the fruit/vegetable to lower the amount of sugar or sodium in it.

Source: tasteofhome.com

Sources:

https://www.thespruceeats.com/midwestern-seasonal-fruits-and-vegetables-2217161

https://cooking.nytimes.com/recipes/1017703-roasted-vegetables

New Year, New Diet?

By: Ellery Martin

Source: Healthy Lifestyle {Digital Image}. (2018). Retrieved from https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186

The start of the new year is often a time people take on new resolutions or begin to make a healthy change in their lives. One of the top resolutions people choose is to either lose weight or eat better. This goal of wanting to lose weight or trying to find a new “healthy” diet can lead people to the internet in search of different ways to accomplish this goal. While the internet can be a great resource and provide answers to countless solutions it can also host a lot of myths regarding diet, weight loss, and healthy eating.

So, in light of the new year I’ll be sharing a little nutrition myth-busting, covering some main myths that seem to never go away!

 Source: Egg Yolk {Digital Image}. (2019). retrieved from https://www.hindustantimes.com/fitness/eat-your-yolks-folks/story-rwKsLMtA99Hpk7T8SBOU9L.html

Myth 1: Ditch the Egg Yolk

As a dietetic intern we often hear various diet claims and “forbidden” foods while talking with individuals or hospital staff, one that seems to be a front-runner in the claims is the egg yolk. The egg yolk gets a bad name due to its cholesterol content. Early research assumed dietary cholesterol intake rose individuals’ cholesterol levels.² While it is true that eggs contain a good deal of cholesterol, 186 mg to be exact¹, new research has found little to no effect between consuming cholesterol and increased risk of heart disease or stroke. In fact, in 2015 the Dietary Guidelines for Americans removed cholesterol as a nutrient of concern due to lack of evidence between consumption and serum levels.⁹ What research has found recently is that consumption of whole eggs of at least 3.5 per week can actually decrease one’s stroke risk.¹ Still not convinced why eggs can be a great food?

Benefits of the Egg:

·         Eggs are an affordable source of protein; yolk alone holds 40% of the protein.⁴

·         Egg yolk houses vitamins A, D, K, B12, B6, iron, and zinc.⁴

·         Yolk also holds nutrients choline and lutein, essential for cell function and eye health.⁴

Source: Carbohydrates {Digital Image}. (2010). retrieved from https://www.everydayhealth.com/weight/why-carbohydrates-are-important-for-your-diet.aspx

      

 Myth 2: Carbs are Evil

With the boom of the keto-diet came the hatred of carbs, but what exactly is a carb. Carbohydrates are a macronutrient found in most foods. While most people think of breads, pastas, and sugary foods when they picture carbs, they are also present in vegetables, fruits, and dairy products. Carbohydrates also happen to be the body’s preferred source of energy and the brains only source of fuel.³ So why do carbs get such a bad rep? Most likely due to the association with carbs and sugar filled sweets. Research has not found though a relationship between the amount of food consumed as carbohydrate and increased body weight.⁵ What has been found is an association between certain types of carbohydrate and increased weight.⁵ So no carbs aren’t evil but there are some types of carbohydrates that can provide additional nutrients to our bodies.

What Carbs provide our bodies:

·         Can be an excellent source of fiber! Whole grains pasta and grain products provide the body with insoluble fiber which has been found to be protective against the development of type 2 diabetes.⁸

·         Fruits and vegetables provide the body with important vitamins, minerals, phytochemicals, and fiber. Soluble fiber present in most fruits can be beneficial in lowering blood pressure.⁶

·         Dairy products are a great source of protein and the main source of calcium providing 314 mg of calcium per cup of milk.⁷

Source: Vegetables {Digital image}. (2019). Retrieved from https://www.activefueling.com/the-veggie-debate.html

                            

Myth 3: Fresh is More Nutritious

As a nutrition student and now a dietetic intern one of the questions I seem to get asked the most is whether fresh produce is better than frozen. Likely due to the long idea the public has held that fresh produce is more nutritious than others there still seems to be confusion among people. There is certainly truth in the fact eating fresh foods is good for health, but that does not negate fresh or frozen products. Frozen produce is made simply by a flash freezing process directly after harvest. Being frozen right after harvest ensures that the plants nutrients are preserved for consumers. Canned produce is generally preserved with either sugar or salt to prevent bacteria growth. While the canning process does not change the nutrition of the produce it can add unwanted ingredients during the preservation process, the added salt or sugar. With improvements in food technology over the years canned produce are now being sold with no added salt or no added sugar. I feel variety is key, while you may prefer the taste of fresh produce over canned or frozen there is convenience and longevity with the latter two options. Canned and frozen produce tend to last longer and can be great additions to any recipe. 

                   

          Source: Rebeldietitian.us {Digital Image}. (2017). Retrieved from https://ericamones.wordpress.com/2017/06/16/lifestyle-changes-diet-culture-in-disguise/

Year-Long Changes

Fad diets and quick fix weight loss challenges promise the desired result in little time. These changes to diet are almost always drastic and unhealthy. This year make a promise to yourself to make lasting changes to your diet. Small changes to diet over time are more likely to stick and be long-lasting changes. Diets asking for removal of all of certain foods or juices are impossible to stick to and can leave you feeling defeated. Beginning with a small step towards a healthy diet and gradually making more changes throughout the year is more likely to become a long-lasting diet change rather than short-term. For example, if you wish to give up soda or cut out white bread starting with one less a day and increasing over time provides gradual change that can leave you feeling empowered.  Always remember food is something we as humans get to enjoy, this year provide yourself with healthy eating habits, not food restrictions.

Citations:

1. Alexander, D. D., Miller, P. E., Vargas, A. J., Weed, D. L., & Cohen, S. S. (2016). Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke. Journal of the American College of Nutrition, 35(8), 704–716. doi: 10.1080/07315724.2016.1152928

2. Blesso, C. N., & Fernandez, M. L. (2018). Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? Nutrients, 10(4), 426. doi: 10.3390/nu10040426

3. Important Nutrients to Know: Proteins, Carbohydrates, and Fats. (2019, April 29). Retrieved from https://www.nia.nih.gov/health/important-nutrients-know-proteins-carbohydrates-and-fats

4. Ivey, J. (2019, October 1). Nutrients in Eggs. Retrieved from https://www.eggnutritioncenter.org/topics/nutrients-in-eggs/

5. Jebb, S. A. (2014). Carbohydrates and obesity: from evidence to policy in the UK. Proceedings of the Nutrition Society, 74(3), 215–220. doi: 10.1017/s0029665114001645

6. Khan, K., Jovanovski, E., Ho, H. V. T., Marques, A. C. R., Zurbau, A., Mejia, S. B., … Vuksan, V. (2018). The effect of viscous soluble fiber on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Nutrition Metabolism and Metabolic Disease, 28(1), 3–13.

7. Milk and Milk Alternatives. (2015, October).

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Should You Be Taking Vitamin Supplements?

By Georgia King

In the past few decades, Americans have become much more aware of their overall health, and the factors that can improve or worsen it. With this, countless studies have been conducted to investigate the various ways one can improve their health. This phenomenon has led to tons of medical breakthroughs, forever improving the lives of humans across the globe. However, it has also led to things like fad diets and fad products, that can either do nothing for us, or make us worse off than we were before we tried them.

So which category do vitamin supplements fall under? Well, technically both. It depends on the supplement being taken and the current nutrient needs of the person taking it.

When Should Someone Be Taking a Supplement?

There are definitely times in life when taking a supplement is the best option for getting all the nutrients you need. But it's important to differentiate between these times and the times when we probably don't need to be taking one.

Pregnancy

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One of the most prevalent times in life when a vitamin supplement is recommended is during pregnancy. Since this is a time of extreme growth in the woman's and the baby's body, there are severely increased nutrient needs. These needs must be met to ensure that the baby is developing properly and that the mother's body is able to sustain the pregnancy. Specific nutrients of concern are folic acid and iron. Though it is technically possible to consume all the needed nutrients from foods during pregnancy, it is said to be very difficult because of the increased nutrient demand. Many mothers also report being too nauseous during the early stages of pregnancy to eat enough of the nutrient-dense foods required to do this. It is also recommended that women who may become pregnant consider taking a dietary supplement as well, so that their bodies are prepared to sustain a pregnancy.

Dietary Restrictions

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Another situation in which you should consider taking a vitamin supplement is if you have a dietary restriction of some kind. Vegetarians and vegans can sometimes be at risk for Vitamin B-12 deficiency, since our primary source of this is meat. While there are still other foods that contain B-12, it may be difficult to get the amount our bodies need without eating meat. In this case, your doctor or dietitian may recommend that you take a supplement to prevent deficiency.

Lactose intolerance is another example of a dietary restriction that may require supplements. Specific nutrients of concern in this situation are calcium and Vitamin D, since these are mainly obtained from dairy products. Just as with Vitamin B-12, Vitamin D and calcium can be found in other foods that do not contain lactose. However, it may be difficult for a person with lactose-intolerance to get the recommended amount. This is another case in which a doctor or dietitian may recommend a dietary supplement to prevent nutrient deficiency.

Older Adults

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As we age, our bodies usually require fewer calories. However, we still need roughly the same amount of vitamins and minerals to function. For this reason, it can be challenging for older adults to get all the nutrients they need. In addition to this, absorption of certain nutrients tend to decrease as we get older. Specific nutrients of concern are Vitamin B-12, Vitamin D, and calcium. The Dietary Guidelines for Americans recommends that older adults consider dietary supplements, specifically vitamin B-12 and vitamin D.

Medical Conditions or Medications Affecting Absorption

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Some medical conditions and certain medications can adversely affect nutrient absorption. This is another instance in which it's probably best to take a supplement. Extra nutrient intake will ensure that your body is supplied with enough of the nutrients it needs and can properly absorb them. In this case, a doctor or dietitian should be the one to help you choose which ones to take that are best for you individual situation.

When Is a Supplement Probably Not Necessary?

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If you are generally a healthy person who eats a balanced diet that looks similar to the MyPlate recommendations, then you really don't need to be taking dietary supplements. (You're more likely getting all the nutrients you need from food!) In fact, taking supplements may actually do you more harm than good. Too much of one vitamin or mineral can sometimes inhibit the absorption or storage of others. For instance, if someone's zinc intake is too high, it will likely deplete the body's copper stores, and sometimes also alter iron function. Likewise, excessive calcium intake has been associated with interference of iron and zinc absorption. The moral of the story is that you are more likely to get a healthy amount of nutrients from food, rather than from a vitamin supplement. When you take supplements, you risk potential of nutrient toxicity, which is practically impossible when only getting nutrients from food.

If you are generally a healthy person, but you don't necessarily have the best diet, there are still other options to consider before taking a supplement. Look at the MyPlate recommendations and see what areas you can adjust your diet and lifestyle. You are better off getting your nutrients from foods, if you have the ability to. Only after you've exhausted all of your food options should you consider taking a supplement.

Other Things To Consider

Whether you take supplements or not, it's important to educate yourself about regulations of these products. Though they are technically regulated by the FDA, supplements are technically considered to be "food" rather than "drugs." Therefore, their quality and effects on the body are not assessed by the FDA. Only the supplement company themselves are responsible for evaluating this, which can cause obvious problems. Always do research and make sure you are aware of the effects of your supplements, beyond those that are listed on the bottle.

More than 50% of Americans take dietary supplements. But many of them don't need to be. It's important to always discuss supplementation with your doctor and/or dietitian. Getting an expert opinion can be really helpful and eye-opening. If you're on the fence, I encourage you to try the "food first" policy.