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).

8. Rough Up Your Diet. (2010, August). Retrieved from https://newsinhealth.nih.gov/2010/08/rough-up-your-diet

9.  Sollid, K. (2015, December 11). New Dietary Guidelines: What Changed & What Stayed the Same. Retrieved from https://foodinsight.org/new-dietary-guidelines-what-changed-what-stayed-the-same/

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

(Photo by Negative Space on Pexels.com)

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

(Photo by rawpixel.com on Pexels.com)

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

(Photo by Pixabay on Pexels.com)

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

(Photo by Tookapic on Pexels.com)

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?

(Photo by rawpixel.com on Pexels.com)

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.

Animal proteins have their place in human diets

By Dakota Kanzic

     I support eating real food, like vegetables and meat for many reasons. After seeing recent show called The Game Changer on Netflix, an extremely plant based bias film selling the vegan lifestyle. I felt the need to be the voice for a healthy omnivorous diet with the benefits of incorporating meat. Here are seven reasons why I am a believer in incorporating sustainably farmed animal proteins into the diet as a dietetic intern and graduate student within the nutrition and dietetics field.

1. Protein
     The body cannot create the 9 essential amino acids that are needed from the diet. Other than the pure nutritional need, protein serves many other positive functions for healthy humans. Protein is the most satiating of the macronutrients.1 Intake of 15-30% of total calories can be helpful in regulating appetite by increasing leptin sensitivity, inducing weight loss, and promoting blood sugar control.2

Eating more, not less protein not only is essential, but also may be helpful to slowing the obesity and diabetes epidemic we are facing. Meat is a high-quality source of protein. Eating meat makes it effortless to meet daily protein needs. You might think or have been led to believe we are eating too much meat, but I disagree. Americans only eat less than 2oz of beef per day.3

2. Nutrient Density 
     Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides B12, highly absorbable heme iron, preformed vitamin, all the essential amino acids, zinc, EPA, DHA, vitamin D, and vitamin K2, none of which are found in plant foods. Plants provide important antioxidants, vitamin C, and fiber. We need this variety of nutrients to survive.

     Even though chicken and beef are both quality sources of protein, beef simply blows chicken away in the nutrient department.4 It has significantly more B12, zinc, choline, iron, and potassium. In terms of micronutrients, chicken only has more B3 than beef. Recommending people reduce beef intake and replace it with chicken or vegetables, is asking them to reduce the nutrient quality of their diets.

3. Fat
     Fats, especially saturated fat, have long been the villain of the nutrition world. They have been blamed as the cause for all diseases and the reason we are obese.

     Fats serve many purposes for our health. The brain is made up of mostly fat. Fat is needed for insulation to keep us warm and protect our organs. They also act as chemical messengers, control growth, help with immune function, and normal reproduction. They provide essential fatty acids and help with the absorption of fat-soluble vitamin A, D, E, and K.

     Saturated fat is by far the most vilified as the main cause of high cholesterol and heart disease. It does raise cholesterol, but usually raises HDL cholesterol. There has actually been no connection found between saturated fat intake and heart disease.5 The vilification of the type of fat that is primarily found in meat, is completely unfounded.

4. Iron
     Meat contains heme iron, the most absorbable type of iron. Iron-deficiency anemia is the most common mineral deficiency in the United States. Iron is particularly important for pregnant women, infants, and children. Iron deficiency in children can lead to permanent intellectual delays.

5. Human Anatomy
     Contrary to many internet memes floating around claiming that people only have the anatomy to eat plants, in truth, humans have distinct features that make us able to eat both plants and animals.6 Our small intestines are longer than the average primate and our colons are smaller. With our larger small intestine, we are adapted to eating more nutrient dense foods like meat and starches, not large volumes of plant foods like our primate relatives. We have canines for meat and flat molars for grinding plants. We also have very smart brains and nimble fingers to use tools very well to hunt and utilize all the meat and product off of a carcass.

6. Vitamin B12
     Vitamin B12 is only found in animal foods. B12 deficiency, which is common in vegetarians and vegans, has been shown as an independent risk factor for coronary artery disease and serious neurological disorders in infants of vegan mothers.7,8

7. Zinc
     Zinc is an important mineral in our immune health, wound healing, and plays a role in thyroid and metabolic health overall.9 Zinc is found in many animal-based proteins such as egg yolks, fish, beef, and more. Zinc from animal-sources is easier for the body to absorb and utilize compared to plant-based sources.10

     There are obvious ethical, moral, and humane issues associated with animal protein production and climate and environmental issues. As consumers it is important to support more sustainable and ethical outlets and methods as much as possible. Research your supplier, get to know your farmer, and resources who provide animal proteins to you. Its not about following a strict way of eating or judging people who nourish with or without animal proteins. Each of us are unique and desire to consume food in the way that best serves our longevity.

Thank you for reading!

Citations:
1. Stijn Soenen, Margriet S. Westerterp-Plantenga. Proteins and satiety: implications for weight management. Curr Opin Clin Nutr Metab Care. 2008 Nov; 11(6): 747–751.

2. Izadi V, Saraf-Bank S, Azadbakht L. Dietary intakes and leptin concentrations. ARYA Atheroscler. 2014;10(5):266–272.

3. Diana Rodgers R. How Much Protein/Meat Are We Actually Eating?. The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness. https://robbwolf.com/2016/11/15/how-much-proteinmeat-are-we-actually-eating/. Published 2019. Accessed November 25, 2019.

4. Beef vs Chicken meat - In-Depth Nutrition Comparison. Food Struct. https://foodstruct.com/compare/beef-vs-chicken-meat. Published 2019. Accessed November 25, 2019.

5. Siri-Tarino P, Sun Q, Hu F, Krauss R. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010;91(3):535-546. doi:10.3945/ajcn.2009.27725

6. Luca F, Perry G, Di Rienzo A. Evolutionary Adaptations to Dietary Changes. Annu Rev Nutr. 2010;30(1):291-314. doi:10.1146/annurev-nutr-080508-141048

7. Pawlak R. Is Vitamin B12 Deficiency a Risk Factor for Cardiovascular Disease in Vegetarians?. Am J Prev Med. 2015;48(6):e11-e26. doi:10.1016/j.amepre.2015.02.009

8. Roumeliotis N, Dix D, Lipson A. Vitamin B(12) deficiency in infants secondary to maternal causes. CMAJ. 2012;184(14):1593–1598. doi:10.1503/cmaj.112170

9. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980. doi:10.1016/j.jand.2016.09.025

10. Foster M, Chu A, Petocz P, Samman S. Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. J Sci Food Agric. 2013;93(10):2362-2371. doi:10.1002/jsfa.6179

Nutrigenomics and Genetic Testing: can you out run your genes?

By Kaitlin Isbell

The Nature Versus Nurture debate is a tail as old as time. This debate will likely continue to waver on, but in all reality both philosophies hold some weight and the truth is more of a spectrum than a definitive answer. 

Most people would agree that a baby resembles his or her parents in physical appearance at birth. As the child matures they will likely start to take on personality traits and mannerisms learned from their environment. When it comes to genes, it’s sweet that you have your mother’s nose or attribute your great hair to your father’s side of the family, but it’s astonishing how the energy in the room changes when the conversation shifts from comparing eyes and lips to discussing the families’ generational history with cardiovascular disease.  Are you destined to walk the same path? And if you knew you were genetically predisposed to cardiovascular disease or other conditions such as diabetes or cancer, would you accept your fate or fight as hard as you can to live a healthy lifestyle and try to outrun your genetics? Or would you prefer to decline genetic testing and deal with the trials as they come?  

Genetic verse environment:  

Research shows that both genetics and environment play a role in pathogenesis. The specific condition ultimately determines the extent to which genetic or environmental factors play a role. For example, in single-gene disorders like Huntington’s disease, genetic factors outweigh environmental factors. Twin studies working with obesity showed that 80% of the difference observed in BMI between the twins was related to genetic factors1.  Type 2 diabetes has a multifactorial pathogenesis, we know that environmental factors such as weight, physical inactivity, and dietary intake lead to insulin resistance, but there have also been 65 SNP’s associated with developing the disease1. The AHA identified that among environmental factors diet may be the most directly involved in the genetic modulation of the different phenotypes of cardiovascular disease. Dietary factors might modulate the risk imposed by genetic susceptibility due to variation in one or more genes involved in the etiology of cardiovascular disease3. A twin study on genetic and environmental influences on serum lipid levels concluded that genetic factors on serum lipids tend to decrease with age and early environment appears to be an important factor in total cholesterol later in life4. 

Genetic Testing:

Since genetics and environment both play a role disease development, it is important to have a way to test for genetic factors. As technology advances, genetic testing has become more readily available and is more accurate than ever before. Genetic testing continues to grow in popularity and allows people to track their ancestry back to upward of 1000 years.  Beyond tracing family lineage, scientists use predictive genetic testing as part of newborn screenings for single-gene disorders such as phenylketonuria. When it comes to single-gene disorders that will lead to a definitive diagnosis and currently have no cure, like Huntington’s disease, genetic testing is only done at the patient’s request. Predictive tests can be used to identify mutated genes that could trigger a disease. For example, women who carry certain BRCA1 and BRCA2 mutations have a 60-80% risk of developing breast cancer1.  Predictive genetic testing can also be done to identify gene mutations in diseases like ovarian cancer, colon cancer, childhood polyposis, childhood sarcomas, Alzheimer disease, lung cancer, and polycystic kidney disease. The figure below shows the specific gene mutations associated with each of the conditions. 

After a person undergoes genetic testing and is found to be at a higher risk for a condition, what other factors have to be present that will ultimately lead to the development of the disease? Environmental factors like cigarette smoking, physical inactivity, prolonged periods of stress, and diet are all modifiable risk factors that when unmanaged put a person at a higher risk for disease development. 

What is Nutrigenomics? 

The field of Nutrigenomics is that was created to assess the interaction between genes and nutrients. Nutrigenomics is the area of nutrition that seeks to understand how the components of a particular diet may affect the expression of genes, and seeks to identify weather the diet increased or suppressed gene expression. An individual’s nutritional state is the result of an intervention between various factors, such as genetic background, physical body, emotional needs and social state. Diet is a key factor, since the nutrients and other bioactive compounds in food can be beneficial or initiate several diseases. The conditions most closely related to food consumption include: celiac disease, phenylketonuria, and non-transmissible chronic diseases such as cancer, diabetes, and dyslipidemia2. 

Using Nutrigenomics to our advantage :

Nutrigenomics is a way of working with nutrition and the knowledge of how food interferes with the genetic code and how the body responds to these interferences and with the phenotype2. Unfortunately, individuals do not have the option to choose their genetics, but in many conditions certain lifestyle interventions can help to avoid pathogenesis or delay the progression. Research in Nutrigenomics has helped to identify ways in which the bioactive compounds in food can be used to combat things like a genetic predisposition. For instance, the chronic inflammation found in obesity can be decreased through the use of bioactive compounds such as tyrosol found in olive oil or lycopene found in tomatoes, guava, and watermelon, these bioactives work to decreased inflammation by inhibiting the expression of genes and co-factors associated with the inflammatory process. Micronutrient deficiencies have a narrow link to the development of cancer. Deficiencies in folic acid, selenium, niacin, zinc, vitamin B12, vitamin B6, vitamin C, and vitamin E can lead to changes in DNA and can lead to rupture of the double strand of DNA, oxidative lesions or both. Although the link between micronutrient deficiencies and cancer development is relatively small, it is important to take into account especially if an individual already had one of the gene mutations associated with cancer pathogenesis. Additionally, most of these micronutrient deficiencies could be solved through a healthy diet with a focus on increased fruit and vegetable consumption.

Personalized Nutrition

Currently, dietary guidelines are based on what proves to be the most beneficial for general population. Dietitian’s use these guidelines and tailor them to the individual client. Individualized practice is preferred since we recognize that everyone is different, therefore so are their nutritional needs. The idea of personalized nutrition essentially takes individualized practice a step further by also applying genetic components. Personalized nutrition is still in infancy stages and will need more research on practicality, feasibility and consumer acceptance5. 

Psychological aspects and implications of Genetic testing 

As research continues and more genetic insights become available, it is essential that all testing is done with the clients wishes and best interest in mind. Genetic testing is great in the sense that we can uncover potential risk factors and make lifestyle adjustments accordingly, but it is understandable that some people would rather not know this information. Special considerations for counseling on what results mean and what implications result from them should be given. 

One of the most popular forms of genetic testing is through the mail or digitally, the results are given to the individual and it is up to the individual if they choose to seek professional guidance on the implications of the results. The results include things like ancestry data, but can also include nutrition information such as susceptibility to nutrition related diseases, potential risk for nutrient deficiencies, sensitivity to gluten and salt and many more. Several issues could occur based on how the individual interprets the results of their findings, such as excluding certain nutrients with no prior indications of intolerance. 

There is also the idea of a self-fulfilling prophecy.  Individuals who receive resulting showing a high risk for type two diabetes might feel that they are destined to develop the disease so they stop taking precautions to reduce their risk and end up developing the disease.  A study done on identifying SNP’s that are linked to type two diabetes found that some individuals who received a negative result for the presence of diabetes ended up developing the diabetes because they stopped worrying about their diet. Conversely, those that received a positive score changed their lifestyle and decreased the development of insulin resistance2. 

Studies on the psychological effects of predictive genetic testing in Huntington’s disease showed that immediately after learning results there were decreased scores on the General Well-Being Scale and increased depressive symptoms.  When it comes to predictive genetic testing for cancer susceptibility, carriers of the BRCA1 genes mutation reported increased measures in depressive impairment and depressive symptoms.  Interestingly, none of the 41 carriers for the BRCA1 and BRCA2 gene mutations reported having a prophylactic mastectomy by a one-year follow-up and only 17% were considering having the procedure. 

The take away :

When it comes to the debate on nature verse nurture we know that both genetics and environment play a role in pathogenesis and disease progression. With new technologies we are able to identify people at risk earlier and therefore implement interventions that have helped to reduce the risk, prevent disease progression, and ultimately improve mortality and morbidity. More research is needed in the field of Nutrigenomics and personalized nutrition, but the field is fascinating and could be guiding some practice in years to come. Ultimately, genetics does play a role in many disease states, but with a healthy lifestyle and modern technology we can work with our genes, instead of against them, to produce better outcomes. 

References

http://www.dnafiles.org/programs/predictive-genetic-testing/  

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984860/  https://www.ahajournals.org/doi/full/10.1161/CIRCGENETICS.109.891366

https://www.nejm.org/doi/full/10.1056/NEJM199304223281603

https://www.nature.com/articles/ejcn2012145

http://www.psychosomatic.org/anmeeting/PastEvents/Lerman2002.pdf