Today in Bangkok the 19th International Congress of Nutrition was kicked off by a welcoming address from Thailand's Royal Highness. The conference is off to a good start with several sessions on the issue of undernutrition. In addition a session on sodium reduction looked at sodium intake worldwide and steps that have been taken by Unilever to reduce sodium in their products. The challenge to the audience was to take an active role in educating consumers about sodium and its role in health and food production.
Another session looked at the role of diet in disease development with a special focus on how diet can impact inflammation in a positive and negative way.
Tomorrow brings session on fats, nutrition in pregnancy and more session on genetic modulation and disease. In the evening tomorrow I will coordinate with others to conduct a workshop and cooking demo on the importance of fats in a healthful eating plan and how to choose healthy fats.
Monday, October 5, 2009
Wednesday, September 30, 2009
Sat and Trans Fat: How do they Compare?
Over the last several years there has been a great deal of attention paid to trans fats with consumers avoiding them like the plaque and food companies searching for options but the question is do you know how trans fats compare to sat fats? Possibly even more important than that question is the question, do you know how much fat is needed to be healthy? Yes it is true some fat is needed for health but the important issue is choosing the right fat so to make it simple let’s start at the beginning.
Fat is important to overall health since it serves as the means of moving fat soluble vitamins A, D, E and K throughout the body. Fat is also needed for brain and nervous system health. Two fatty acids cannot be made by the body so they must be supplied by the diet making a minimum intake of at least ten percent of your daily calories an important part of your diet. Linoleic acid and alpha-linoleic acid are both found in vegetable oils, nuts and seeds. In addition, omega 3 fatty acids found in fatty fish and fish oils can also help provide the fats we need.
After consuming at least the minimum amount of fat it is important to choose healthier fats. Saturated fats are predominately found in animal foods and they will increase blood cholesterol. Trans fats are found naturally in animal foods but are mainly consumed when choosing partially hydrogenated fats. Trans fats increase blood cholesterol and can lower the good cholesterol but the bottom-line is that saturated and Trans fats should both be kept to a minimum intake.
When it comes to fats focus on the following –
· Choose more oils, soft margarine, nuts, seeds and fatty fish
· Use fat free dairy foods to get your 3 A Day of Dairy
· Focus on lean meat and poultry
· Keep meat and poultry portions moderate
Fat is important to overall health since it serves as the means of moving fat soluble vitamins A, D, E and K throughout the body. Fat is also needed for brain and nervous system health. Two fatty acids cannot be made by the body so they must be supplied by the diet making a minimum intake of at least ten percent of your daily calories an important part of your diet. Linoleic acid and alpha-linoleic acid are both found in vegetable oils, nuts and seeds. In addition, omega 3 fatty acids found in fatty fish and fish oils can also help provide the fats we need.
After consuming at least the minimum amount of fat it is important to choose healthier fats. Saturated fats are predominately found in animal foods and they will increase blood cholesterol. Trans fats are found naturally in animal foods but are mainly consumed when choosing partially hydrogenated fats. Trans fats increase blood cholesterol and can lower the good cholesterol but the bottom-line is that saturated and Trans fats should both be kept to a minimum intake.
When it comes to fats focus on the following –
· Choose more oils, soft margarine, nuts, seeds and fatty fish
· Use fat free dairy foods to get your 3 A Day of Dairy
· Focus on lean meat and poultry
· Keep meat and poultry portions moderate
Monday, August 31, 2009
Nutritionist and Dietitian: What is the Difference?
If you are like most people you’ve noticed how sometimes nutrition advice comes from a nutritionist and sometimes it comes from a dietitian or a registered dietitian (RD). And if you are like most people you’ve wondered – What is the difference?
The difference is that the term dietitian, and more significantly the RD, has a clear definition that includes an education based on the science of food and how the body uses that food. The Commission on Accreditation of Dietetic Education clearly outlines the coursework required for someone to call themselves a dietitian. In addition, the Commission of Dietetic Registration outlines the experience needed to take the credentialing exam and the continuing education needed to maintain the RD credential.
On the flip side, the term nutritionist does not have a nationally defined definition so the background of a nutritionist in California could be very different from one in Florida. Some state licensure boards have regulated the use of the title but regulations vary from state to state. All Registered Dietitians are nutritionists but not all nutritionists are Registered Dietitians.
If you want to find a nutrition professional who will provide information based on the science of food and nutrition turn to the RD. When you contact the RD make sure you discuss your personal goals for healthier eating because just as physicians have areas of specialty so to do RD’s. You want to make sure you work with someone who can assess your needs and help you develop an eating plan that is enjoyable, maintainable and based on the science of food and nutrition. You can locate an RD in your area by visiting www.eatright.org and clicking on “Find a Nutrition Professional”
The difference is that the term dietitian, and more significantly the RD, has a clear definition that includes an education based on the science of food and how the body uses that food. The Commission on Accreditation of Dietetic Education clearly outlines the coursework required for someone to call themselves a dietitian. In addition, the Commission of Dietetic Registration outlines the experience needed to take the credentialing exam and the continuing education needed to maintain the RD credential.
On the flip side, the term nutritionist does not have a nationally defined definition so the background of a nutritionist in California could be very different from one in Florida. Some state licensure boards have regulated the use of the title but regulations vary from state to state. All Registered Dietitians are nutritionists but not all nutritionists are Registered Dietitians.
If you want to find a nutrition professional who will provide information based on the science of food and nutrition turn to the RD. When you contact the RD make sure you discuss your personal goals for healthier eating because just as physicians have areas of specialty so to do RD’s. You want to make sure you work with someone who can assess your needs and help you develop an eating plan that is enjoyable, maintainable and based on the science of food and nutrition. You can locate an RD in your area by visiting www.eatright.org and clicking on “Find a Nutrition Professional”
Monday, August 3, 2009
Organic versus Conventional - Any Nutritional Difference?
The issue of organic foods versus conventional has been a hot topic of discussion for several years but a new study indicates when it comes to nutrition there is no difference.
The study, published in the American Journal of Clinical Nutrition, reported on a systematic, scientific review of the literature on the issue of nutrition and photochemically content of organic and conventional foods. A systematic, scientific review of the literature is a methodical review of the literature looking for quality studies in an area and then reporting on the overall conclusions.
This study found that the nutritional content of organic and conventional foods was comparable. The report indicated that for 10 of the 13 nutrients analyzed, there were no significant differences between the organic and conventional. The study goes on to say that the differences that were detected were so small that they were likely due to soil, time of year or other continuous variable. The important message from this study is that you can meet your nutritional needs whether you choose convention or organic foods.
While the study was not designed to assess environmental impacts or pesticide usage the authors did state - "Certified organic regimens specify the production of foodstuffs with the strictly controlled use of chemicals and medicines. The potential for any benefits to public and environmental health of these actions would certainly warrant further systematic review..."
“Nutritional quality of organic foods: a systematic review." Dangour AD, Dodhia SK, Hayter A, Allen E, Lock K, Uauy R. Am. J. Clin. Nutr. Am J Clin Nutr. 2009 Jul 29.
The study, published in the American Journal of Clinical Nutrition, reported on a systematic, scientific review of the literature on the issue of nutrition and photochemically content of organic and conventional foods. A systematic, scientific review of the literature is a methodical review of the literature looking for quality studies in an area and then reporting on the overall conclusions.
This study found that the nutritional content of organic and conventional foods was comparable. The report indicated that for 10 of the 13 nutrients analyzed, there were no significant differences between the organic and conventional. The study goes on to say that the differences that were detected were so small that they were likely due to soil, time of year or other continuous variable. The important message from this study is that you can meet your nutritional needs whether you choose convention or organic foods.
While the study was not designed to assess environmental impacts or pesticide usage the authors did state - "Certified organic regimens specify the production of foodstuffs with the strictly controlled use of chemicals and medicines. The potential for any benefits to public and environmental health of these actions would certainly warrant further systematic review..."
“Nutritional quality of organic foods: a systematic review." Dangour AD, Dodhia SK, Hayter A, Allen E, Lock K, Uauy R. Am. J. Clin. Nutr. Am J Clin Nutr. 2009 Jul 29.
Wednesday, July 29, 2009
Yo-Yo Dieting
Most people who have dieted throughout their life are familiar with the statement that yo-yo dieting causes you to gain more weight and to lose more slowly each time. A new study indicates it isn’t the yo-yo dieting, it is the weight gain.
According to a study in the Archives of Internal Medicine the risk of increased weight gain, associated with yo-yo dieting, is due to the weight gain itself not the yo-yoing. The study looked at weight cycling in more than 44,000 women and found that those who lost the most, and did this at least three times in their life, had the highest health complications and the greatest risk of death from the weight gain.
If you want to lose, and keep it off, approach the process with patience, perseverance and a plan. It takes time to change behaviors – some say 90 days – so give yourself the time to learn to eat better and workout more. The best way to plan for weight loss, and maintenance of the loss, is to work with a Registered Dietitian. If you can’t do, that Mypyramid.gov is a good place to start. Mypyramid.gov provides a food plan, sample menus, forms to record your intake and tips to make healthy eating and activity easier.
Remember the goal isn’t just to lose the weight – The goal is to achieve and maintain a Healthy Weight.
According to a study in the Archives of Internal Medicine the risk of increased weight gain, associated with yo-yo dieting, is due to the weight gain itself not the yo-yoing. The study looked at weight cycling in more than 44,000 women and found that those who lost the most, and did this at least three times in their life, had the highest health complications and the greatest risk of death from the weight gain.
If you want to lose, and keep it off, approach the process with patience, perseverance and a plan. It takes time to change behaviors – some say 90 days – so give yourself the time to learn to eat better and workout more. The best way to plan for weight loss, and maintenance of the loss, is to work with a Registered Dietitian. If you can’t do, that Mypyramid.gov is a good place to start. Mypyramid.gov provides a food plan, sample menus, forms to record your intake and tips to make healthy eating and activity easier.
Remember the goal isn’t just to lose the weight – The goal is to achieve and maintain a Healthy Weight.
Friday, June 26, 2009
Choosing Spreads
Commercials for popular bread spreads talk about the type of fat and quantity of fat they contain but when they throw all those numbers out there it can get confusing. How do you choose which spread to use on your bread?
Margarines are made from oil and other than diet or lite margarines most margarines have about the same amount of fat in one teaspoon – 5 grams. The major difference in stick, tub and squeeze margarine is the saturated, trans and unsaturated fat content.
When it comes to reading labels look for margarines that have a low total amount of saturated and trans fats. Don’t let ads mislead you by only talking about trans fat content since BOTH saturated and trans fats will contribute to the risk for heart disease. Here is an example of what to look for.
Margarines are made from oil and other than diet or lite margarines most margarines have about the same amount of fat in one teaspoon – 5 grams. The major difference in stick, tub and squeeze margarine is the saturated, trans and unsaturated fat content.
When it comes to reading labels look for margarines that have a low total amount of saturated and trans fats. Don’t let ads mislead you by only talking about trans fat content since BOTH saturated and trans fats will contribute to the risk for heart disease. Here is an example of what to look for.
This is the label from a tub margarine and you can see that the trans and saturated fat together equal 1.5 grams.
This next label shows a stick margarine and you can see that the saturated and trans fat together equal 5.0 grams so even though the tub margarine has trans fats it has Less total, harmful fat.
Next time you head to the market to purchase margarine make sure you refer to the nutrition facts panel to see what you are really buying.
* Values derived from 2002 USDA National Nutrient Database for Standard Reference, Release 15
Wednesday, June 17, 2009
Enjoying Summer Produce
One of the delights of summer is the availability of fresh produce. Heading to a local market or even the chain supermarkets is a treat when you see all of the brightly colored fruits and vegetables but do you know how to pick the best produce?
Choose produce by how it looks feels and smells. Look for produce that is free of cuts and bruises and at various stages of ripeness to allow for consumption over a period of time. Store produce as soon as possible and clean before using to preserve nutrition.
When it comes to selecting the best produce follow these tips from “The American Dietetic Association Complete Food and Nutrition Guide”, 3rd edition, 2006.
Blueberries – plump, firm berries with a light-grayish bloom.
Cantaloupe – Slightly oval fruit, 5 inches or more in diameter, with yellow or golden background color. Signs of sweetness include pronounced netting on the rind and a few tiny cracks near the stem end. Smell the melon; it should be noticeably strong and sweet.
Cherries – plump, bright-colored sweet or sour cherries. Sweet cherries have a reddish-brown skim and are not overly soft or shriveled.
Honeydew melons – look for heavy melons with waxy white rind. The blossom end should give to pressure.
Asparagus – firm, brittle spears that are bright green almost their entire length, with tightly closed tips.
Beets – firm, smooth skinned, small to medium in size with deep green and fresh looking leaves.
Eggplant – firm, heavy for their size, with taut, glassy, deeply colored skin.
Peppers – bright, glossy, firm and well shaped.
Salad greens – crisp, deeply colored leaves.
Summer squash – yellow squash and zucchini are medium size with firm, smooth, glossy, tender skin.
Tomatoes – smooth, well formed, firm but not hard. Smell the tomatoes.
If you’re just starting to expand your produce intake consider adding one new choice a week and experiment with usage until you are consuming the recommended daily amount.
Choose produce by how it looks feels and smells. Look for produce that is free of cuts and bruises and at various stages of ripeness to allow for consumption over a period of time. Store produce as soon as possible and clean before using to preserve nutrition.
When it comes to selecting the best produce follow these tips from “The American Dietetic Association Complete Food and Nutrition Guide”, 3rd edition, 2006.
Blueberries – plump, firm berries with a light-grayish bloom.
Cantaloupe – Slightly oval fruit, 5 inches or more in diameter, with yellow or golden background color. Signs of sweetness include pronounced netting on the rind and a few tiny cracks near the stem end. Smell the melon; it should be noticeably strong and sweet.
Cherries – plump, bright-colored sweet or sour cherries. Sweet cherries have a reddish-brown skim and are not overly soft or shriveled.
Honeydew melons – look for heavy melons with waxy white rind. The blossom end should give to pressure.
Asparagus – firm, brittle spears that are bright green almost their entire length, with tightly closed tips.
Beets – firm, smooth skinned, small to medium in size with deep green and fresh looking leaves.
Eggplant – firm, heavy for their size, with taut, glassy, deeply colored skin.
Peppers – bright, glossy, firm and well shaped.
Salad greens – crisp, deeply colored leaves.
Summer squash – yellow squash and zucchini are medium size with firm, smooth, glossy, tender skin.
Tomatoes – smooth, well formed, firm but not hard. Smell the tomatoes.
If you’re just starting to expand your produce intake consider adding one new choice a week and experiment with usage until you are consuming the recommended daily amount.
Subscribe to:
Posts (Atom)