“Food and Fear: How to Find Facts in Today’s Culture of Alarmism”

What a great title! That was the title of a great conversation held last night in the Clark-Fox Forum here on the Wash U campus. The conversation lasted not quite two hours and it covered topics ranging from food, farming, technology, hunger, where do we go next and many other issues.

The panel who offered their expertise before opening the conversation to the audience included - Dr Liza Dunn, @DrLizaMD, an Emergency Medicine Physician, Medical Toxicologist and Medical Outreach Lead for Monsanto; Lora Iannotti, PhD, Associate professor in the George Warren Brown School of Social Work; Joni Kamiya, @hifarmersdtr, an occupational therapist and farmer blogger; Steve Savage, PhD,@grapedoc, a plant pathologist and consultant in the areas of plant genetics and sustainability and Amanda Zaluckyj ESQ, @farmsdaughterusa, a practicing attorney and agriculture blogger.

The presentations and the conversation demonstrated how confused most consumers are when it comes to how their food gets to their table; how anxious people are about what is “right” to eat, and how this fear and confusion is impacting what people eat – sometimes to the point of triggering poor nutritional intake.

An almost two hour conversation can’t be easily condensed but some key outcomes.

1.      This conversation is just starting

2.      Education on how to separate “fake news” – in terms of food – from the science of food is desperately needed

3.      Understanding the issue of food and nutrition to help prevent malnutrition is a growing priority – 48 million people are undernourished

4.      Nourishment is more than just calories, it is about the nutrients

My take-away – it’s time for all involved with food to step back and then sit down and talk the science of food and how we help share that science, in a usable manner, with consumers. Where will you be in that next step?

Connie Diekman, MEd., RD, CSSD, LD, FADA, FAND

Nutrition Communication Consultant 

@CBDiekman

Facts on Fats

The recent media blitz around butter and health or even cheese and heart health can make it very difficult to know – what should I eat, how much is okay and are these foods okay in an eating plan aimed at promoting heart health?

Science is constantly evolving and this is why dietary recommendations can, and do, change but what is important to remember is that single studies should never be the trigger for eating behavior changes. In light of a recent conference, where I was a sponsored attendee, there was a session on this topic so it is very timely to talk about dairy fat and health.

Starting at the beginning, the issue with dairy fat is that science has long looked at animal fats – meat,  poultry, eggs and dairy fat – for the amount of saturated fat that they contain. Saturated fats have long been shown to be triggers for elevated LDL, or bad, cholesterol which is a risk factor for heart disease. Dietary guidelines throughout the world have been developed based on this evidence and all currently recommend some level of limitation of saturated fat.   All fats, whether saturated or unsaturated, are made up of a variety of fatty acids so most foods contain a mix of saturated fats and a mix of unsaturated fats, often you will hear them referred to as fatty acids. What has long been known is that different fatty acids act differently in the body and therefore have different impacts on blood cholesterol. However, since we eat foods and not individual fatty acids, dietary guidance has long been focused on the impact of the whole food on health or on the risk of heart disease.

With all of this background where does that get us on the issue of dairy fat and health? The bottom-line right now is that different saturated fatty acids affect our blood lipid levels differently with most causing not only an increase in levels of ‘bad’ LDL, but also in concentrations of HDL, the good cholesterol. Some small scale studies have shown little impact on heart disease mortality when the saturated fat consumed was from dairy foods, and from cheese in particular But more studies are needed to determine if the impact is related to the cheese consumption or to the saturated fat content of the whole diet. When discussing how to include foods that contain saturated fat in the diet the key is what foods you consume in place of them and right now the evidence points to including plant fats – nuts, oils and seeds – in place of saturated fatty acids. If you love cheese, you can include it in a heart healthy eating plan but you need to know how to balance the saturated fat with polyunsaturated fats and talking with a Registered Dietitian might be a good idea to achieve that goal.

The adage might seem trite but all foods can fit in a healthy eating plan it is a matter of portions, balance among the foods and remembering that no food will offer magical health benefits or be the single cause of disease. #fatfacts #registereddietitiancanhelp #dairyfatupdate #communciatesoundscience

How to Make Your New Year’s Resolution Stick!

The beginning of January is an exhilarating time! A new year to lose weight. A new year to eat healthier. A new year to be a new you. These New Year’s resolutions invoke feelings of excitement and motivation but as soon as people start to settle back into their normal routine, these feelings start to fade.

It’s easy to fall back into old unhealthy habits so having a defined and attainable goal, with a plan in place to achieve this goal, is the key. For many, a common New Year’s resolution is to lose weight. From there, decide how much weight you want to lose in what period of time. Losing 1-2 pounds a week is a good goal. Once your goal is set, planning how to achieve the goal is the next step.

Losing weight in a healthy manner is characterized by two aspects: consumption of more nutrient-rich foods and an increase in physical activity.

That being said, careful thought needs to be put into how an individual will carry out each of these aspects. Planning out weekly meals, shopping with a well thought-out grocery list, and setting aside time each day to workout are great starts to achieving your goal. By planning out a routine that you can hold yourself to, the temptation to revert back to your old habits is much harder to do.

Incorporate these tips into your new routine:

·       Make sure half of your plate is fruits and vegetables, color is key!

·       Make at least half your grains whole grains

·       Replace sugary beverages with water

·       Reach for a fruit or vegetable when snacking

·       Use moderation when consuming sweets

·       Eat smaller portions

·       Be mindful of what you’re eating

For more information about healthy weight loss, visit http://www.eatright.org/Public/content.aspx?id=6847

Written by Annie Cameron, undergraduate Nutrition major at Saint Louis University

Approved by Connie Diekman, M.Ed., RD, CSSD, FADA

Nutrition Communications Consultant

Coming to Food Labels - Added Sugars

The Food and Drug Administration has been working to update the Nutrition Facts panel that appears on packaged  foods. The new proposal includes many changes to help make choosing more healthful foods easier but one big change is the proposed addition of "Added Sugars."

The addition of the line "Added Sugars" will help consumers see the difference between naturally occurring sugars and those that are added to the food. While the body might not recognize any difference in natural or added sugars the amount of added sugar that we are consuming is much higher than the recommended amount.

Colleagues at Appetite for Health have created a useful infographic that shows amounts of added sugars we consume, common names of added sugars and some of the foods that contribute the largest amounts of added sugars to our diets. This infographic can be a useful tool to guide you as you read food labels, plan menus and work to balance your nutrition.

Checkout the infographic at - http://www.appforhealth.com/2014/12/names-for-sugar/

Connie Diekman, M.Ed., RD, CSSD, LD, FADA
Nutrition Communications Consultant

Immune Health starts with a Health GI Track!

It might come as a surprise that your gastrointestinal (GI) track plays a role in the health of your immune system but in fact, it plays a rather sizable role. Our intestines are filled with healthy bacteria, antibodies and a variety of immune cells that all work to keep us healthy. The next time you get a cold, don't just think about who got you sick, think about - your diet.

While the research in gut immune health is still underway what seems to be especially important is the consumption of plenty of plant foods.   The variety of bacteria in plant foods, along with the variety of phytonutrients makes plant foods - grains, fruits, vegetables, beans, nuts and seeds - good choices to fuel a healthy immune system.

If your diet is still a bit animal food heavy, take sometime to look for ways to sneak in more plant foods - try a few of these ideas.

• Add shredded carrots and squash to chili or try 2 -3 different beans
• Try dried fruit, nuts and shredded veggies in your next batch of muffins
• Stretch your omelet veggies to squash, broccoli, green peas and carrots
• Add diced beets to a beef casserole - they look like meat
• Cut the amount of beef you use in a dish but adding chopped mushrooms
• Fruit salsa flavors meat nicely and cranberry sauce on salmon is a nice twist
• Chopped dried fruit and throw it into yogurt with some nuts or seeds
• Combine brown rice and veggies for a colorful side

You can make these changes slowly if you need some time to adjust to the new look and different flavors.

Connie Diekman, M.Ed., RD, CSSD

Nutrition Communications Consultant

Hip Fracture and Soda Intake?

According to a recent study in the American Journal of Clinical Nutrition soda consumption has seen a small decline in the past 10 years but adults consume close to 100 Kcalories of sweetened soda per day in 2010. Diet soft drink has gone up with 28.3% of women 40 to 59 years and 23.1% of women over the age of 60 consuming diet soda on any given day.

At the same time the study looked at the incidence of hip fractures, especially in post-menopausal women. What the researchers found was that there seems to be a slightly increased risk of hip fracture with the consumption of larger amounts of soda, whether it is sweetened or not.

While the cause of this increased risk was not clear, what the researchers did report was that failure to consume enough calcium, while consuming more phosphorus from the soda, could be a factor. The researchers also noted that women who consumed more soda tended to have higher body mass indexes (BMI) so weight could be a factor.

So what does this mean if you are a soda drinker?

• If you are drinking soda in place of calcium rich dairy - take time now to make that switch
• Work to include at least 3 servings of dairy each day - ChooseMyPlate.gov - provides good ideas
• Assess your body weight and develop a plan to achieve a healthier weight if you need to - a Registered Dietitian can help you do that
• Make physical activity a part of your day - a good goal is 30 minutes, most days of the week

Connie Diekman, M.Ed., RD, CSSD, LD, FADA

Nutrition Communications Consultant

Whole Grains – Health Benefits and Tips

You’ve probably heard of grains and whole grains but do you know what makes them different? Grains, which include wheat, barley, oats, cornmeal, rice, and other cereal grains are further divided into 2 groups: whole grain (e.g., whole wheat bread, oatmeal) and refined grains (e.g., white bread, pretzels). Whole grains contain the bran, germ, and endosperm of the grain kernel, whereas the bran and germ are removed in refined grains.

Whole Grain Nutrition

Whole grains are rich in dietary fiber, which may help prevent heart disease, obesity, type II diabetes and bowel dysfunction.  In addition, fiber can also help provide a sense of fullness with fewer calories. Whole grains also contain some iron, which carries oxygen to the blood. If iron intake is inadequate, anemia may occur, which is common in young women. The type of iron in whole grains is better absorbed with vitamin C, so try pairing whole grains with foods high in vitamin C. Whole grains also are full of B vitamins that help your body get the energy it needs from food that you eat.

The removal of the bran and germ in refined grains removes the dietary fiber, iron, and B vitamins. Although, some B vitamins and iron are added back in “enriched” refined grain products. MyPlate recommends that at least half of your grains are whole grains, and when choosing refined grain products, look for “enriched.”

Try the following tips to increase your whole grain intake:

·       Substitute whole grain breads and pastas for white, and substitute brown rice for white.

·       When baking, substitute whole wheat flour for 1/3 of the portion of white flour. This will add whole grain without compromising the texture of the product.

·       Snack on 100% whole grain crackers instead of refined grain crackers or chips.

·       Choose whole grain cereals, like oatmeal, instead of sugary, more refined cereals. Add an orange or a glass of orange juice for vitamin C.

·       Look for food products that are high in fiber. 10-19% of the daily value (DV) is good, while 20% or more is excellent.

·       Add barley or brown rice to soups and stews.

·       Pair broccoli or other vegetables high in vitamin C with brown rice.

For more information about whole grains, visit MyPlate (http://www.choosemyplate.gov/food-groups/grains.html).

For more whole grain recipes, visit the Whole Grains Council (http://wholegrainscouncil.org/recipes).

Written by Danica Pelzel, Dietetic Intern Fontbonne University

Reviewed by Connie Diekman, M.Ed., RD, CSSD, LD, FADA

Nutrition Communications Consultant

Fall Vegetables - Nutrition and Recipes

Fall is in the air as leaves are falling and cooler days are encouraging you to pull sweaters out of the back of the closet. We tend to crave heartier meals during cooler months, so to ensure that you're meeting your daily vegetable needs, try these hearty fall vegetables:

Pumpkin

Pumpkin is full of fiber, which can help keep you full throughout the day, and vitamin A, which helps with vision. Autumn's that time of year when everyone's ordering pumpkin spice lattes, which are often high in calories and fat and offer no fiber. Instead, try a pumpkin cheesecake smoothie  or pumpkin bread  to get your pumpkin fix.

Sweet Potatoes

Sweet potatoes are rich in fiber, vitamin A, and vitamin C. Vitamin C plays a role in tissue repair and growth. For an easy snack, try sweet potato crisps. They're a great alternative to regular fries.

Brussels Sprouts

Brussels sprouts provide fiber, vitamin C, and folate, but they often get a bad rap, and I'll admit that I disliked them up until a year ago. Before then, I had always had them prepared in a way in which their bitter taste remained. If you're a newbie to Brussels sprouts, I recommend roasting them, which will reduce their bitterness. Toss Brussels sprouts with canola oil, salt, and pepper, and roast at 400 degrees F for 35-40 minutes (time may vary depending on size of the Brussels sprouts).

Cauliflower

Cauliflower contains vitamin C, folate, and vitamin K. Folate promotes healthy pregnancies, and vitamin K helps with blood clotting. Try cauliflower popcorn  for a warm, tasty treat as the days get colder.

For more recipes, visit Eatright.org 

Written by: Danica Pelzel, Fontbonne University Dietetic Intern

Reviewed by: Connie Diekman, M.Ed., RD, CSSD, LD, FADA, Director of University Nutrition at Washington University in St Louis

Oh No Another Low-Carb versus Low Fat Diet Study!

Last week, sorry the start of a semester can be crazy, another study came out looking at which diet yields more weight loss. The results pointed to the benefits of the low-carb diet But there are some question marks.

The study, which appeared in the Annals of Internal Medicine, was a 12 month randomized, parallel design study, meaning that two different groups followed similar study trial plans with the only difference being the type of diet they followed. At the end of the 12 months the results showed about an 11 pound weight loss for those on the low-carb diet and a 4 pound loss for those on the low-fat diet.

The study did have some limitations so the outcome may not be generalizable to the everyday "real" world. The limitations were 1) diet information came from recall of food consumed, which is of course very subject to memory lapses. 2) the dietitians who collected the recall information knew which subjects were on which diet and even though they followed a standard method, this could impact data collection. Finally, 3) the study also looked at heart health parameters but did not go long enough to see if the diets had any impact on heart health.

So what does all this mean.
1 - we still don't know if or what the "perfect" weight loss diet might be
2 - both diets averaged close to 1500 calories at the end but during the study the low-fat diet often was at a higher calorie level - so was it the calories
3 - weight loss should be a lifestyle focus, not a diet focus

If you need help finding the right diet for health - and a healthy weight - contact a Registered Dietitian (RD). If you are a WUSTL student you can meet with a Registered Dietitian in Student Health. If you are not a student you can find an RD at www.eatright.org

Connie Diekman, M.Ed., RD, CSSD, LD

Freshman Fifteen Isn't Inevitable

As summer winds down and high school seniors head off to college many of them might be thinking about the dreaded "Freshman 15!" Fortunately not only is that weight gain not inevitable some studies say it really is a myth and few college students gain that much.

If you're headed to Wash U or any college for the first time this fall there are some things you can do to keep your weight in a healthy range. Staying at a healthy weight not only is good for you but it helps you feel more energetic and it makes it easier for you to do the things you'd like to do at college.

Here are a few tips to help you maintain a healthy weight.
* Don't feel compelled to sample everything on the menu in the first month
* Do keep physical activity in your schedule
* Don't skip meals
* Do establish a meal and snack pattern - every 3 - 4 hours is a good meal spacing
* Don't skimp on sleep - fatigue leads to overeating
* Do learn about proper portions sizes
* Don't snack right from bags or boxes of food - you will overeat
* Do take time to sit down and eat your meals and snacks

In addition to these tips, make sure you check the dining services website to learn more about nutrition. Many universities have Registered Dietitians on campus, and Washington University is one that does, so find out if you can make an appointment to talk - healthy dining?

Have a great first year!

Connie Diekman, M.Ed. RD, CSSD

Carbs Aren't Bad For You!

Current diet trends continue to focus on eating fewer or totally eliminating carbohydrates, especially grain foods, but are these diets simply one more fad diet?

As celebrities and athletes talk about their new attempts are going "carb free" or choosing the "keto" diet it can make these new diets tempting options but if you look at what you need for health, you might want to look at the reality of why we eat carbohydrates. Carbohydrates, which are found in grains, fruit, vegetables, dairy foods, beans, nuts, seeds and sugary foods are all built around molecules of glucose. Some carbohydrates are very short chains of glucose molecules so they provide fast, short-term energy - fruits, dairy and sugary foods are in this category. While others provide much longer chains and therefore energy that lasts longer - grains, vegetables, beans, nuts and seeds are in this category.

Glucose is the fuel that propels the body, allows you to participate in physical activities and it keeps your brain thinking. Glucose is needed for a healthy body! If you consume the amount of energy from carbohydrates that your body needs, All of that energy will be used and None will be stored as body fat. Carbohydrates only become a problem when we eat more than we burn.

Improve your health by trying the following:

* Choose whole grains all the time or most of the time

* Limit your intake of sugary foods

* Consume the amount of fruit and vegetable you need each day

* Learn about proper portion sizes 

Visit http://www.choosemyplate.gov/ to learn more about carbohydrates, proper portions and exactly how much you need each day.

Connie Diekman, M.Ed., RD, CSSD, LD

Nutrition Communications Consultant

Foods and Inflammation

The role of foods in health is very clear - foods provide the calories we need to "make it through the day", the nutrients we need to be healthy and some might help us fight diseases like osteoporosis or hypertension. Now researchers are looking at how some foods might promote disease prevention through the role they play in inflammation.

Most people know inflammation as the redness that happens around a cut but inflammation also occurs inside the body. This internal inflammation appears to be connected to the development of some types of cancer, heart disease, arthritis, diabetes and Alzheimer's. While the exact mechanism on how inflammation triggers disease isn't totally clear - and likely is different for each disease - what is clear is that diet can help fight inflammation.

Consider adding the following foods to your meal plan to provide an anti-inflammation boost.

* Tomatoes, red peppers, beets

* Blueberries, strawberries, raspberries, blackberries, cherries, cranberries

* Soybeans, fatty fish and nuts - especially almonds and walnuts

* Garlic and onions

* Spinach, kale, broccoli and other dark greens

* Olive oil

If you see a theme here, you are correct - consume more plant foods to maximize health, increase enjoyment and possibly prevent disease.

Connie Diekman, M.Ed., RD, CSSD, LD, FADA, FAND

Nutrition Communications Consultant

Facts Up Front

        Food labels can help you choose which food product best meets your nutritional needs but sometimes using those labels gets time consuming.  A new food labeling tool brings nutrition information from the Nutrition Facts Panel on the back of packages, up to the front.

Facts Up Front is a new front of package tool that is reflected by icons that call out key nutrients so that you can more easily compare products. Facts Up Front is a joint effort of the Grocery Manufacturers Association (GMA) and the Food Marketing Institute (FMI). GMA is the organization that represents food and beverage companies and FMI represents food wholesalers and retailers. Together they have partnered to develop Facts Up Front and the educational campaign that supports it. I have been a member of the Facts Up Front Advisory group since its inception, which has allowed me to review the science behind this new labeling and provide guidance to best educate consumers on how to make this new tool work for them.

Packages that carry the Facts Up Front label must show four nutrients – Calories, Saturated Fat, Sodium and Sugars (small packages are allowed to show calories only). Food manufacturers may add up to two additional nutrients, out of a list of 8, if they are a good source (at least 10% of the Daily Value) of the nutrient.

The four nutrients that must appear on every Facts Up Front label are those which consumers should limit, since most people consume above and beyond what’s recommended in the 2010 Dietary Guidelines for Americans. The optional nutrients are those we need to consume more of, such as calcium, potassium, fiber and vitamin D.

If you haven’t seen this new labeling, start looking for it on packages in your store. For more information about the labels, or for recipes, shopping tips and a nutrition calculator option, visit www.factsupfront.org  

Choose MyPlate

 

Developing a Healthful eating plan is easiest when you use MyPlate to guide your choices. MyPlate graphically shows you how to balance food groups to maximize your nutrition. With 3/4 of the plate coming from plant foods MyPlate provides the opportunity for a wide variety of vitamins, minerals and phytonutrients.

MyPlate is the visual representation of the 2010 Dietary Guidelines for Americans, guidelines that are aimed at promoting health, achieving a healthy weight and meeting nutrient needs. You can learn more about MyPlate by visiting - http://www.choosemyplate.gov/index.html

When you visit the website you will notice that the site not only guides you on how to make food choices but it offers tips for shopping, reading labels and physical activity. The new year is just barely started so there is still time to start the year with a new – Healthier – routine.

Connie Diekman, M.Ed., RD, CSSD, LD

Best Diets for 2014

 

US News & World Report Best Diets for 2014 provides their recommendations for diets to checkout this year and the list does not include some “popular” choices. The winners in the Best Diet Overall category were - 1. The DASH Diet; 2. TLC Diet; 3. Mediterranean Diet.

The Best Diets list is designed to help consumers choose a diet that will meet their needs and goals. The list provides the “best” recommendations in 7 categories besides the best overall. The rankings were done by a team of health experts who scored the diets for short and long-term weight loss, ease of compliance, safety and nutrition.

The popular Paleo diet tied for last place with the Dukan diet. You can see more results at http://health.usnews.com/best-diet

If you’re planning to start the New Year with a new diet, consider a few of these points.

· Look for a diet that includes all food groups

· Look for a diet that provides guidance on portions

· Make sure your physician approves of the diet if you have any medical conditions

· Remember to include activity in with your diet plan

· Consider using www.Choosemyplate.gov for well-balanced advice

For a personalized plan, contact a Registered Dietitian. You can find a Registered Dietitian in your area by visiting www.Eatright.org and clicking on Find A Dietitian.

FDA Proposes Trans Fat Ban

 

Last week the Food and Drug Administration (FDA) proposed removing from the Generally Recognized as Safe list (GRAS), industrialized Trans fats or those that don’t exist naturally in foods. Yes, Trans fats exist in animal foods so we do consume them more than we probably think but most of the scientific evidence indicates that it is the industrialized Trans fats, those made in a food chemistry lab, that are connected to an increased risk of heart disease.

Most people know that there are good fats – plant fats – and bad fats – animal fats, and likely you’re aware of Trans fats as plant fats that are associated with an increased risk of heart disease, but you, like many others, may not think about all the foods that can contain Trans fats. The chemical process that converts plant oils into Trans fats acts to improve the stability of the plant fat making these fats good choices for foods that need a longer shelf-life like cookies, crackers, cakes, frozen baked good and pizza, coffee creamers, snack foods, and ready to use frostings.

Trans fats are listed on the label in the Nutrition Facts Panel but you can also see if they are present by looking in the ingredient list for the words “partially hydrogenated oil”. (PHOs) PHOs are vegetable or plant oils that have been chemically altered to change them from unsaturated fats to more saturated fats but the bigger concern is that the chemical process creates a more heart Unhealthy fat than naturally occurring saturated fats.

The FDA has issued a 60 day comment period for this proposal and if it is approved food companies will have time to make changes in their products. In the meantime, spend more time reading ingredient lists and looking at the Nutrition Facts panel. If a food has more Cholesterol, Trans or Saturated fat than another food, choose the one with less total of these three nutrients.

You can read more here: http://www.fda.gov/downloads/ForConsumers/ConsumerUpdates/UCM373957.pdf

 

Connie Diekman<

Hydration isn’t Just for the Summer

 

When outside temperatures are high you automatically feel the need to drink fluids so you might be surprised to know that fluid needs are just as high when the temperatures are low. It’s true, at extreme temperatures the body has to work harder to stay at an even, more ideal core temperature, requiring more fluids than when the outside temperature is closer to that core temperature.

As temperatures turn to winter you need to keep your sights on consuming enough fluids. Current guidelines recommend at least 91 ounces of fluids per day for women and at least 108 ounces per day for men. These amounts will increase with activity, time spent in dry heated rooms or offices and drops in temperature. These amounts do include liquid foods like soup and watery foods likes fruits and vegetables. Trying to quantify how much fluid is in a watery food is hard so make sure you are consuming beverages throughout the day.

Contrary to old beliefs you can count beverages that contain caffeine but if you’re working out or as it gets extremely cold, make sure you consume more decaffeinated beverages. If you struggle to get enough fluids consider the following:

• Keep a mug or cup near your desk as a reminder
• Schedule fluid breaks just as you schedule time for lunch or actual break times
• Grab a beverage between meals before you grab a snack – hunger could really be thirst
• Start each meal with a cup of water
• Consume 3 cups of milk or soy milk for the nutrition and the 24 ounces

If you need to slowly increase your amounts that’s fine, just keep in mind the need for adequate hydration.

Halloween Candy Is Okay

 

Halloween is a special night for kids of all ages and besides the fun costumes the candy is often a highlight.

If you, and your kids, enjoy the special treats of Halloween you don’t have to feel guilty about eating the candy if you follow a few tricks – positive tricks not Halloween tricks.

· Choose candies that are dark chocolate rather than milk chocolate – more healthful fat and less sugar

· Look for candies that contain nuts - a touch of protein

· Go for the bite size bars and savor them, don’t inhale them

· Enjoy candy After a meal not in place of or in-between meals

· Develop a plan for how much candy to enjoy each day

When distributing candy watch how many pieces you eat while passing out the candy – this isn’t a “one for you, one for me” event. When trick or treating is complete, layout all of the candy and decide, which pieces do you really want to eat and which ones can you in fact “live without.” Take those that you don’t care as much about and either take them to your office or consider other options to give them away. The ones that you really want can then be divided into daily portions.

If you have focused on enjoying some candy and dividing it out to make enjoyment last longer you will have a plan that takes the guilt out of eating Halloween candy.

The Skinny on Low Calorie Sweeteners

 

Recently a national television show spent one hour on the topic of low calorie sweeteners. During the hour, several misstatements were made about low calorie sweeteners, not the least of which a “mistake” in terms of the amount consumed. Accusations were made that low calorie sweeteners can "pervert" the system when it comes to perception of sweetness, that they trigger weight gain, and that they cause weight gain in the all important to health area – the belly.  The problem with the discussion is that few scientific facts were presented; it was a show of much "sensation" and little substance.

As a registered dietitian (RD) I pride myself on knowing the science of food and nutrition and speaking about the science - not beliefs, myths or sensations. As an RD, I have read the science and because of that I have agreed to serve as a member of the Aspartame Advisory Panel. This panel focuses on reviewing scientific studies,advising the company on what the studies mean to consumers and how to communicate scientific facts about low calorie sweeteners, so let’s discuss some facts.

First, the body of evidence on the safety of low calorie sweeteners, in humans, is extensive and to this point it is safe for consumption by adults. Evidence is not as conclusive on use by children but thus far no human studies show harm when used by children. The presence of data in humans is especially important since – well we aren’t rats – and rats respond differently to low calorie sweeteners than do humans. example – rats like starch so they respond favorably to the sweetener Splenda but they do not like Sucralose. Rats are also indifferent to Aspartame, whereas humans find it to be sweet.

Second, during this show the host stated that the average consumption of low calorie sweeteners per year is 24 pounds or 10,000 individual packets per year or 27 packets per day or 9 packets per meal - Every Day. A search of the literature shows that the actual per individual intake is about one pound per year – so Not 24 Actually 1 pound/year.

Third, a significant number of scientific organizations, including the American Diabetes Association, the American Heart Association and the Academy of Nutrition and Dietetics, have all stated that low calorie sweeteners can be a useful part of a weight management plan and Not the cause of weight gain.

So what should you do with your low calorie Sweeteners? Continue to use them in place of sugar, honey, brown sugar, maple syrup and other calorie sweeteners to get the sweet taste you love without the calories. But don’t forget that other foods can provide a sweet taste – Fresh fruit with low-fat yogurt, sliced bananas on cereal, a small glass of 100% juice combined with sparkling water for a refreshing drink and many other options.

Making Smart Sense out of Sodium

 

Last spring a report came out indicating that sodium might not be such a big concern to diet. However, a closer look at the Institute of Medicine (IOM) report finds that the conclusion of the scientific group was that the Evidence showing clear “cause and effect” between high sodium intake and disease is lacking.

This conclusion might sound convincing but what it really means is that studies have thus far not been designed to demonstrate a “cause and effect” outcome. Studies thus far have shown an indication or association between too much sodium and heart disease risk, so this new report shouldn’t really change how you look at your sodium intake.

Currently Americans consume, on average, 3400 mg/day of sodium, this is in excess of the recommended 2300 mg/day. While sodium is found in all foods except for fruit, the 2010 Dietary Guidelines for Americans reported the top food sources of sodium were-

* Yeast breads

*Chicken and chicken dishes

* Pizza

* Pasta and pasta dishes

You might be surprised to see some of these foods on the list but one of the reasons several of them make the list is that we consume too much food from that group. Read more here - http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter3.pdf

Changing sodium intake takes a little time – taste buds have to adjust – so try these tips.

* Reduce intake slowly

* Use salt in cooking or at the table

* Read labels

* Try herbs and spices in place of salt

* Learn the right portions for bread and other grain foods