Questioning milk's supremacy in school lunchrooms | News | Harvard T.H. Chan School of Public Health - HSPH News

June 21, 2024 —Americans have long been told that cow’s milk is an essential part of a healthy diet, especially for children. But nutrition experts are increasingly questioning whether it merits a protected spot on the nation’s school lunch trays.

Schools must offer milk at every breakfast and lunch service to qualify for federal reimbursement, and some require that all children take it. Other beverages such as water can’t be offered in a way that competes with milk and can’t be used as a substitute for it in a reimbursable meal.

These policies are a problem for multiple reasons, experts say. Most people of color and many white people are lactose intolerant and can be made ill by consuming dairy. In addition, requiring kids to take milk leads to considerable food waste as nearly half of it winds up in the trash. Dairy milk production has a higher carbon footprint than non-dairy alternatives such as soy or almond milk. And what’s more, its nutrition superstar status appears to have been overstated.

Walter Willett, professor of epidemiology and nutrition, has said that milk is optional for people who are consuming a healthy diet, and that it is not necessary for most adults and adolescents to consume the recommended three daily servings of dairy.

Citing this research in a May 31 Vox article, Erica Kenney, assistant professor of public health nutrition, said that milk should always be optional in school meals. She noted that while children and adults need calcium for healthy bones, it can come from other sources than milk, including nuts, tofu, and dark leafy greens. There are also other ways to improve bone health, such as reducing alcohol consumption and exercising.

Read the Vox article: Big Milk has taken over American schools

Photo: iStock / bonniej

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Are SunChips Healthy? - Outside

In my twenties, chips, gummy bears, and the cheesiest burritos I could make once fueled all of my runs, climbs, and camping trips. Now well into my mid-thirties and trying to set a better example for my growing toddler, I’ve spent the last two years rewriting my usual travel menu. I’ve largely replaced Skittles with real fruit and beer with La Croix. Flaming Hot Cheetos no longer claim permanent residency in my glove box. These days, as I stock up on snacks at the grocery store, my cart overflows with berries and carrot sticks.

But I can’t seem to kick my chip habit. After all, what’s a camping trip without a good bag of chips? On a recent snack run, I scanned the rows of Lays and Doritos, and quickly walked by the impostors—cauliflower crackers and freeze-dried broccoli don’t count—until my eyes fell on the row of SunChips.

Nostalgia washed over me as I reached for a red bag of the Garden Salsa flavor. Growing up in the nineties, SunChips were the snack. I distinctly remember opening my childhood best friend’s pantry with envy and grabbing the always-present bag of French Onion SunChips.

SunChips’ Appeal to Health-Conscious Outdoorsy Types

In retrospect, I’m not sure I totally understand the hype. Sure, they’re totally delicious—mouthwateringly salty, with a slightly sweet aftertaste. Each flavor brings something a little different, from the gentle bite of Garden Salsa to Ranch that bursts with tang. And there’s something about the way they crunch: hearty, like you’re biting into a snack of substance. But there are a lot of other good chips out there. SunChip’s secret to success was, of course, that millennials like me grew up assuming they were better for you than regular chips.

During its 1991 debut, SunChips leaned into the healthy branding: “multigrain snacks” appeared in big letters on the bag, next to a bright sun and a stalk of wheat. A few years later, the company added “30% less fat than regular potato chips,” pandering to nineties diet culture. Today, SunChips’ packaging still screams, in huge font, “100% Whole Grain.”

Back then, with flavors like Harvest Cheddar and Garden Salsa, who were we to argue? In the early days, SunChips weren’t only highlighting ingredients and fat percentages; they were specifically targeting outdoorsy types. One ad from the nineties pans over a desert scene as a couple munches on SunChips on top of a camping trailer, enjoying the sunset.

SunChips’ intentional alignment with the outdoorsy, sporty crowd created an aura of health around the snack, so—regardless of whether the claims were totally true—the brand leaned in more. There were puns about sunblock and sunscreen in many of its commercials. Then, in 2008, SunChips appeared on shelves in what the brand claimed was the world’s first compostable bag.

But planet-friendly packaging and camping commercials don’t equate to health food. Consumers actually pushed back against the “too-noisy” SunChips bags, and the brand quietly returned to its less eco-friendly, but quieter bags two years after that particular marketing push fell flat.

Are SunChips Healthy?

Health has been front and center in SunChips’ marketing campaigns over the last 33 years, and they at least had me convinced for a few decades that the chips were a healthier option than other brands. But lately, as I overhauled my family’s summertime shopping list, I started to wonder whether I’d been duped.

The answer, according to registered dietitian nutritionist Lauren Manaker, is complicated. SunChips really are made with whole grains, which are key for sufficient intake of fiber and nutrients, like B vitamins, iron, and magnesium. Neglecting whole grains in your diet could increase the risk of chronic illnesses, including heart disease, type 2 diabetes, and some forms of cancer, due to missing out on the protective antioxidants and anti-inflammatory properties found in these foods.

That said, SunChips still have salt and fat—110 milligrams and 6 grams per serving of the original flavor, respectively. Sodium and fat are key parts of a healthy diet, but Manaker says you should eat them in moderation.

“Ideally, people are getting their whole-grain fix from ancient grains, whole-grain bread, and other similar foods that do not contain large quantities of added salt and fat,” she says. “But since most Americans are missing the mark, these can be a healthier choice than a deep-fried potato chip.”

Nutritional values for each snack

When I compared the nutritional facts of SunChips’ Garden Salsa (my personal favorite) with Kettle’s Air-Fried Himalayan Salt chips and my guilty pleasure, Flaming Hot Cheetos, I was surprised to see that Kettle was the overall healthiest. Cheetos carried 11 grams of fat, compared to SunChips’ and Kettles’ 6 grams, and both SunChips and Cheetos had some saturated fat—at 0.5 grams and 1.5 grams, respectively—compared to Kettle’s zero. Kettle has a whopping 370 milligrams of potassium and 2 grams of protein; the others have neither. When it comes to sodium, Cheetos come with 210 milligrams per serving, SunChips have 140 milligrams, and Kettle chips have 135 milligrams. And finally, for all of its marketing around whole grains, SunChips has 2 grams of fiber, which is a bit more than Kettle’s 1 gram and Cheetos’ less than a gram.

Numbers aside, for me—someone who strives to make fresh produce and simple whole grains the main part of my diet—I don’t see any harm in grabbing a bag of SunChips on my next trip to the store. I’m also trying to unlearn the “good-food, bad-food” language that most millennials grew up with. I want my two-year-old to eat food because he’s hungry and it makes him feel good, instead of slapping labels on his meals and snacks. So if the two of us want to munch on some chips of the Garden Salsa variety from the comfort of our camp chairs, that’s exactly what we’re going to do on our next trip.

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Researchers say eating cheese can lead to long, healthy life - KENS5.com

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The healthiest cheese option for heart health is mozzarella.

Author: kens5.com

Published: 9:21 AM CDT June 22, 2024

Updated: 9:21 AM CDT June 22, 2024

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6 Expert-Approved Foods That Will Help You Hack Your Hydration During the Heat Wave - CNET

Drinking water is always essential, especially during a heat wave. But water on its own isn't enough to keep you hydrated as we reach extreme heat; you also need electrolytes, especially if you spend a lot of time outside. Electrolytes are found in sports drinks, supplements and certain foods. They help keep you hydrated and replenish minerals lost through sweat. 

Some foods are hydrating and full of electrolytes and nutrients, which can help quench your thirst while keeping you healthy. They'll also go a long way in keeping you hydrated through the heat wave. We spoke with an expert to narrow down which foods you should keep stocked in your fridge and the key hydration benefits they provide. 

Also, see how much water you're supposed to drink and why you should drink more of it, and get our expert electrolyte hacks to start using today.

How to tell if you're hydrated

Hydration needs vary based on your size, activity level and how much you sweat. Gabriela Barreto, a registered dietitian and sports nutritionist says there are two indicators of hydration level: your thirst and the color of your urine. "Drinking to thirst can be appropriate for most individuals to maintain their hydration levels and as for urine, you're looking for a pale yellow color," says Barreto. She says the only times you shouldn't be concerned about the color of your urine are during your first pee of the morning because it tends to be dark, or if you are taking vitamin B supplements, which make urine more likely to appear bright yellow. 

Read more: Best Reusable Water Bottles

Barreto recommends that besides food and water, a hydration supplement such as Skratch can benefit individuals with active jobs and people who work out or spend a lot of time in the heat outdoors. "Utilizing a hydration product can be useful to increase your body's water stores," she says. "I recommend a hydration product with 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates." Keep in mind an electrolyte drink without carbohydrates will help with rehydration, too, just not as efficiently. So make sure to read the labels first to choose the best option for your needs.

Stefania Pelfini, La Waziya Photography/Getty Images

Which foods are most hydrating?

Most foods contain some amount of water, but it probably won't surprise you to learn that fruits and vegetables are at the top of the list. 

To get the most out of these hydrating fruits and vegetables, make sure you follow standard dietary guidelines. Barreto says, "Dietary guidelines recommend two to three servings of fruit and three to four servings of vegetables for most adults." There are no specific guidelines for hydrating fruits and veggies, but by eating the daily recommended amount of produce you will be adding to your hydration, she says. 

It is estimated that 20% to 30% of fluid needs can come from food, including fruits and veggies. By combining certain foods, you can boost your hydration. "When looking to adequately rehydrate, carbohydrates, fluid and sodium are key," says Barreto, adding, "Carbohydrates are important for optimizing water and sodium absorption in the body."

Watermelon and other melons

Watermelon isn't just a fruit that is synonymous with summer, it's also highly hydrating. It's made up of 92% water and has antioxidants, important nutrients like vitamins A and C, magnesium, fiber and lycopene (a pigment found in red, yellow or orange-colored fruits and vegetables). Other melons such as cantaloupe are also made up of 90% water and are a good source of potassium, folate, as well as vitamins A and C. 

Barreto says one hydrating summer recipe to try is a cucumber and watermelon salad with lime, mint and salty feta. As previously mentioned, the sodium and carbohydrates will help the body easily absorb the water from the fruit. Barreto points out that for this reason, you'll also notice some sports dietitians recommend sprinkling some salt on your watermelon.

Cucumbers

Cucumbers are made up of 95% water and consist of vitamins like vitamin K, magnesium and potassium. This refreshing veggie can be easily added to salads, sandwiches, water or eaten on its own. Its high water content also makes it a low-calorie vegetable and is an ideal food to add to your diet if you're looking to lose weight and feel full longer. 

Squash

This versatile vegetable does well as an addition to soups, stir-fries, salads and as a side. Popular summer squashes like zucchini are a good source of vitamin C, potassium and fiber and are made up of 94% water. The high water and fiber content will keep you full and hydrated for an extended period. 

Strawberries

This popular summer fruit is full of antioxidants, vitamins and minerals like vitamin C, manganese and folate. It's an easy fruit to add into smoothies, yogurt, salads or eat on its own. Strawberries are made up of 91% water, making them the perfect fruit to quench your thirst and satisfy your sweet tooth. 

Many in-season fruits and vegetables can help keep you hydrated.

Getty Images/ASMR

Lettuce and other leafy greens

Make a salad out of lettuce and other greens like lettuce, watercress, spinach or bok choy, which have high water content and provide lots of vitamins and minerals. Lettuce consists of 96% water and has folate, fiber and vitamins K and A. Spinach is high in iron, folic acid, calcium and vitamins C and A. Watercress, meanwhile, provides 100% of the recommended dietary intake for vitamin K, which is an essential nutrient for blood clotting and maintaining healthy bones. Bok choy is abundant in vitamins K and C, which means any combination of these greens is guaranteed to provide you with a salad full of nutrients. 

Citrus fruits

If you enjoy oranges, grapefruits, limes and other citrus fruits, then eat up. Citrus fruits tend to be made up of about 80% water, making them good options for hydration. They are also high in vitamin C and fiber and are good for supporting your immune system. They're even versatile enough to add to fruit salads, eat on their own, add to water or salads and even as a marinade for proteins, such as chicken or fish. 

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SNAP-Ed Connects Culture, Land, and Food - USDA.gov

Posted by Kat Mueller, Program Specialist, USDA Food and Nutrition Service (FNS), Western Regional Office (WRO) in Equity Food and Nutrition Nutrition Security

Jun 21, 2024

For many communities, the SNAP-Education program provides much more than basic nutrition guidance. In Kāneʻohe (in Honolulu), Hawaii, the SNAP-Ed funded Luluku Farms’ Aloha ʻĀina Agri-Cultural Restoration project uses the ʻĀina (land) to preserve traditional crops so the community can achieve self-sustainability, while providing keiki (kids) opportunities to learn about their cultural and traditional practices — as well as nutrition education. The notion of fertile land that Aloha ʻĀina symbolizes promotes community engagement, bolsters cultural preservation, and improves nutrition security by increasing community access to culturally appropriate foods.

Keiki from local schools travel to Luluku Farms weekly to plant and harvest crops, and learn how to prepare and preserve traditional foods, like kalo (taro). Project efforts also include community workshops to demonstrate proper use of tools needed to manually process starchy foods.

Earlier this year, my colleague, Rachel Page, and I had the opportunity to join the Hawaii Department of Human Services (DHS) for a SNAP-Ed visit to this site, which partners with ‘Āina Momona, the Hawaii Department of Health (DOH), and the University of Hawaii to bolster nutrition security for families facing economic challenges, while also promoting food ownership and traditional food preparation practices.

On our tour, led by program director, taro farmer, and land steward Mark Paikuli-Stride, we learned how versatile kalo is:

• the leaves (Lu’au) can be used to make Lu’au stew (which tastes somewhat like spinach); and
• the roots attached to the kalo (huluhulu) can be mashed to make poi (which tastes similar to potato) or grated and steamed to make hash.

The efforts of the partnership and project seek to continue educational outreach and other social restorative projects to enrich the lives of the community, including providing education and resources to those in need. All outreach efforts prioritize family and community engagement. We are grateful our Hawaii SNAP-Ed partners welcomed us, providing an opportunity to experience the great work Aloha ʻĀina is doing for the community in the aloha spirit!

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Shake shakedown: New police video shows arrests in Alliance nutrition drink theft case - Cleveland 19 News

ALLIANCE, Ohio (WOIO) - New police body camera footage obtained by 19 Investigates shows the arrests of a Pennsylvania man and woman who are accused of using fraudulent coupons to steal nearly $1,600 worth of Ensure nutrition shakes from two Alliance grocery stores.

Soud Kanan, 27, and Asmaa Kanan, 25, both of Sharon, Pennsylvania, were arrested around 7:20 p.m. Wednesday in the parking lot outside of Marc’s on W. State St. in Alliance.

Soud Kanan, 27, and Asmaa Kanan, 25, of Sharon, Pennsylvania(Alliance Police Department)

In the video, the suspects can be seen standing next to a Penske rental van with a shopping cart full of Ensure drinks.

According to Alliance Police, the pair loaded up $892.73 worth of merchandise at the store, including 80 packs of Endure, and then used 190 fraudulent coupons during the checkout process to reduce the total cost to $43.94.

Investigators said Asmaa Kanan abandoned a second shopping cart containing 60 packs of Ensure when she saw police enter the store.

In addition to the shakes in the shopping cart, officers also found hundreds of packs of Ensure in the back of the van. Police said they believe the bottled drinks were illegally obtained from Marc’s stores in Boardman and Salem.

Alliance Police said they found hundreds of packs of Ensure nutrition shakes in the back of a rental van following the arrests of Soud and Asmaa Kanan on Wednesday evening.(Source: Alliance Police)

The suspects are also accused of stealing $703.36 worth of Ensure from Meijer in Alliance on June 11.

Police said Soud Kanan filled two carts up with 84 packs of Ensure and then went to the self-checkout where he used 20 fraudulent coupons after scanning 20 packs of drinks.

According to investigators, he failed to scan the remaining 64 packs of drinks and then loaded all 84 packs into a Penske van outside of the grocery store.

Two people have been arrested in connection with a $1,600 theft of nutrition drinks from Meijer and Marc’s grocery stores in Alliance.(Source: Alliance Police)

The total amount of merchandise stolen from the Alliance stores was $1,596.09, police said.

The Kanans have both been charged with theft, a fifth-degree felony, and were booked into the Stark County Jail.

Court records show they were released from jail on Thursday after posting $10,000 bond.

The suspects are scheduled to be arraigned in Alliance Municipal Court on Friday afternoon.

Copyright 2024 WOIO. All rights reserved.

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New study shows healthy lifestyle benefits even those in their 80s - Medical Xpress

A healthy lifestyle may be beneficial even at a very advanced age, according to a study published online June 20 in JAMA Network Open.

Yaqi Li, Ph.D., from Fudan University in China, and colleagues examined healthy lifestyle and the likelihood of becoming centenarians among people aged 80 years and older in China. The analysis included data from 5,222 individuals participating in the Chinese Longitudinal Healthy Longevity Survey.

The researchers found that during a median follow-up of five years, 373 of 1,486 individuals with the lowest healthy lifestyle score for 100 (HLS-100; score of 0 to 2) and 276 of 851 individuals with the highest HLS-100 (score of 5 to 6) became centenarians.

For the highest versus the lowest HLS-100 groups, the adjusted odds ratio was 1.61. When looking at centenarians with a relatively healthy status (e.g., self-reported chronic conditions, physical and cognitive function, and mental wellness), a similar association was seen (adjusted odds ratio, 1.54).

"Adhering to a healthy lifestyle appears to be important even at late ages, suggesting that constructing strategic plans to improve lifestyle behaviors among all older adults may play a key role in promoting healthy aging and longevity," the authors write.

More information: Yaqi Li et al, Healthy Lifestyle and the Likelihood of Becoming a Centenarian, JAMA Network Open (2024). DOI: 10.1001/jamanetworkopen.2024.17931

© 2024 HealthDay. All rights reserved.

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Cheese Makes You Happy And Could Boost Healthy Aging, Study Suggests - ScienceAlert

There's a reason people say 'cheese' to make you smile.

A huge genetic analysis has found that people with better mental well-being tend to live longer and healthier – and certain lifestyle choices, like eating more cheese, could play a significant role in that effect.

Researchers in China didn't comb through the genes of millions of Europeans only to show that gouda is good-a for you, but that is one of the more attention-grabbing results. After all, who doesn't want to be told that eating more cheese will help them live longer and healthier lives?

Still, there's a lot more to the findings than just eating foods that make you feel happy.

Past observational studies have found that happiness can have an impact on how a person ages, even more so than smoking. But these are just associations that could be confounded by other, overlooked factors, such as socioeconomic status.

The current study is different. It employs an analytical method known as Mendelian randomization, which is a valuable tool to explore what factors influence our genes and lead to certain health outcomes.

It's one of just a few methods researchers can use to predict a potentially causal effect without having to conduct a clinical trial.

Across eight different population datasets in Europe, each of which includes between 38,000 and 2.4 million individuals, researchers found potential causal evidence that better mental wellbeing, measured by life satisfaction, mood, neuroticism, and depressive symptoms, can help you live a longer and healthier life.

"Our study offers encouraging evidence that enhancing mental well-being is a viable avenue to healthy aging, regardless of an individual's [socioeconomic status]," the authors conclude.

Zooming in on 33 individuals from the European datasets, the team of researchers explored what intermediate factors might be driving the causation between mental well-being and healthy aging, including lifestyle choices, like smoking, individual behaviors, like medication use, physicality, like muscle mass, and diseases, like diabetes and cancer.

This is where cheese comes into play. Of all 33 individuals considered, those who reported eating more cheese and fruit tended to have higher mental well-being scores. What's more, eating more cheese had a 3.67 percent positive impact on their self-rated health and their lifespans.

To put that in perspective, smoking cigarettes had a 4.56 percent negative impact on health aging factors, and eating fruit had a 1.96 percent positive impact.

Interestingly, researchers found that TV watching time was the lifestyle factor with the greatest negative effect on health aging factors: an impact of 7.39 percent.

Bridging the divide between mental and physical health is highly complex work, and no study can consider every single possible variable that might be having an influence. That said, the authors of the current research argue their study is "meticulous and exhaustive" in its consideration of possible influences, at least among those of European descent.

Further research will be needed to consider why eating cheese might have such an outsized influence on healthy aging, as compared to, say, eating fruit.

While high fat foods are often considered bad for human health, studies suggest that in moderation, the consumption of dairy fat can lower cholesterol and reduce the risk of cardiovascular disease and all-cause mortality.

Whole fat dairy products, like ice cream, are linked to poorer mental health, but some types of cheese may be different when eaten in a well-balanced diet.

In a recent study in Japan, for instance, greater cheese consumption was linked to better cognitive function, and some other research suggests that cheese can trigger the brain's dopamine pathways, leading to feelings of pleasure.

From these initial studies, it seems like cheese may be good for your mind and body. If you're looking to live longer and healthier, you could do worse than putting a sprinkle of parmesan on your pasta every now and then.

The study was published in Nature Human Behavior.

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7 Best Anti-Inflammatory Options at Fast Food Chains - EatingWell

Although your daily life choices—like what you eat or how often you exercise—may not seem like a big deal day-to-day, over time, they can add up and contribute to what’s known as chronic inflammation. Unfortunately, chronic inflammation in the body over time has been linked to a variety of serious diseases, including cardiovascular disease, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease and autoimmune and neurodegenerative disorders.

While this seems bleak, there are small changes in your choices that can make a significant impact on your long-term health, including what you eat. A plant-forward diet that focuses on fruits, vegetables, whole grains, nuts, and seeds (such as the Mediterranean Diet) has been proven to be the most effective for keeping inflammation in the body low. This means packing your plate with all of those foods that help fight inflammation like avocados, cherries, fatty fish, nuts, dark leafy greens and more.

Eating a fast-food spot to reduce inflammation may seem counterintuitive, but sometimes those are your only options, especially if you’re living a hectic, busy life. Or sometimes you just want to eat there because we all know they are pretty good. To help you make the best choice for your health, we asked a number of registered dietitians to share the best anti-inflammatory options at some of your favorite fast-food spots. Here are a few to keep in mind, from breakfast and drinks to entrees and sides, as well as tips to help you order at other places that might not be listed.

1. Subway: Rotisserie-Style Chicken Protein Bowl

Nutrition Facts: 220 calories, 8 g fat (3 g saturated), 8 g carbs, 3 g fiber, 0 g added sugar, 31 g protein, 810 mg sodium

Subway might seem like the place to go for a sandwich, but several other meal options are on the menu, including a variety of rice bowls and salads. Amy Goodson, M.S., RD, LD, CSSD, says the best anti-inflammatory option at this joint would be the Rotisserie-Style Chicken Protein Bowl.

“Loaded with tomatoes, red onions, baby spinach, cucumbers, green peppers, and black olives, this bowl boasts of lots of nutrients,” says Goodson. “Spinach, tomatoes, and peppers are full of vitamin C, a strong antioxidant that can help decrease inflammation. Olives provide heart-healthy fats, particularly monounsaturated fats, which have anti-inflammatory properties. Opt for an oil-based dressing to keep it low in saturated fats while enhancing its nutrient content, making this salad a nutritious and convenient anti-inflammatory meal option.”

2. McDonald’s: Fruit and Maple Oatmeal

Nutrition Facts: 320 calories, 5 g fat (<2 g saturated), 64 g carbs, 4 g fiber, 18 g added sugar, 6 g protein, 150 mg sodium

“Finding an anti-inflammatory meal at fast food [chain] can be a real challenge with the added oil, salt and sugar,” says Caroline Thomason, RD, CDCES, a dietitian based in Washington, DC. “At McDonald's, the most anti-inflammatory option lives on their breakfast menu: the Fruit and Maple Oatmeal. Made with oats, real fruit and cream, this meal is low in added oil and salt and packs 4 grams of fiber.”

3. Starbucks: Iced Passion Tango® Tea

Nutrition Facts: 0 calories, 0 g fat (0 g saturated),10 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 0 g protein

“When it comes to choosing an anti-inflammatory order at Starbucks, the Iced Passion Tango Tea fits the bill,” says Lauren Manaker M.S., RDN, LD, CLEC. This caffeine-free herbal tea is a blend of hibiscus, lemongrass and apple. It offers a refreshing and tangy flavor and is also packed with ingredients known for their anti-inflammatory properties. Hibiscus, in particular, is rich in antioxidants and has been shown to help reduce inflammation and lower blood pressure. “Lemongrass adds to the anti-inflammatory benefits, and apples provide a subtle sweetness with no added sugar.”

4. Wendy’s: Apple Pecan Salad

Nutrition Facts: 500 calories, 21 g fat (7 g saturated), 28 g carbs, 6 g fiber, 20 g total sugar, 29 g protein, 1,050 mg sodium

“Wendy’s Apple Pecan Salad has 500 calories and is a great alternative option to the classic burger and fries combo,” says Lisa R. Young, Ph.D., RDN. “While the grilled chicken provides protein, the apples and pecans contain ample vitamin A and vitamin C, both of which have antioxidant effects by working to prevent oxidation of body cells. The pecans are also rich in polyunsaturated heart-healthy fats and the fat-soluble antioxidant vitamin E. These foods also contain fiber.”

This Wendy’s option is higher in sugar than other options, and excessive added sugar consumption over time can increase inflammation. Instead, apply a smaller amount of dressing to the bowl to decrease the amount of sugar in your bowl.

5. Panera: “You Pick Two” Mediterranean Veggie Sandwich & Strawberry Poppyseed Salad

Mediterranean Veggie Sandwich (Half)

Nutrition Facts: 250 calories, 7 g fat (2 g saturated), 38 g carbs, 3 g fiber, 5 g total sugar, 9 g protein, 650 mg sodium

Strawberry Poppyseed Salad (Half)

Nutrition Facts: 120 calories, 6 g fat (<1 g saturated), 17 g carbs, 4 g fiber, 12 g total sugar, 2 g protein, 70 mg sodium

When Huma Chaudhry, RD, LDN, goes to Panera, she typically likes to go for a veggie-focused meal in the “You Pick Two” meal: the Mediterranean Veggie Sandwich on whole wheat bread with a side of Strawberry Poppyseed Salad. Then, for her side, she’ll choose an apple instead of chips or a baguette.

“These menu options are filled with fiber and vitamin C, which is an antioxidant that helps reduce inflammation in our body by neutralizing the free radicals that can damage our cells and tissues,” she explains. “I also like to customize the sandwich by adding avocado for anti-inflammatory omega-3 healthy fats.”

6. KFC: Sweet Kernel Corn

Sweet Kernel Corn (small size): 70 calories, <1 g fat (0 g saturated), 16 g carbs, 2 g fiber, 2 g sugar, 2 g protein, 0 mg sodium

“KFC’s whole kernel corn is a nutritious option, featuring sweet kernels packed with fiber and just 70 calories for the side portion,” Mackenzie Burgess, RDN, explains. “Corn is also filled with various vitamins, minerals, and antioxidants, which research shows may help reduce inflammation and lower the risk of developing certain health issues like heart disease, type 2 diabetes and obesity.”

7. Chick-fil-A: Market Salad

Market Salad w/ Grilled Filet (Cold and no dressing included)

Nutrition Facts: 550 calories, 31 g fat (6 g saturated), 42 g carbs, 5 g fiber, 26 g sugar, 28 g protein, 1,010 mg sodium

“This market salad contains several ingredients that can help fight inflammation,” explains Toby Amidor, M.S., RD, CDN. “The first is berries, including strawberries and blueberries, which contain anthocyanins which have been linked to helping fight inflammation. The other is almonds, which provide monounsaturated fat, shown to also help fight inflammation.”

The Market Salad offers the option of ordering a Grilled Filet or Spicy Grilled Filet, which adds protein to your salad without being deep fried. Depending on your salad preferences, you can order it either warm or cold. Or simply order the salad without the protein for a veggie-focused meal!

How to Choose an Anti-Inflammatory Option at Fast Food Spots

So what if your favorite spot wasn’t listed? While many of the options on these menus aren’t the best for fighting inflammation (typically low in fiber and high in saturated fat, sodium and added sugars), you can still pick out healthy options by following a few simple tips.

The first is to look for options with lots of fruits and vegetables. “Colorful vegetables provide fiber and various phytonutrients which can provide some anti-inflammatory benefits,” Burgess recommends. She also says to look for grilled protein options instead of fried or breaded options to reduce that saturated fat intake, given that excessive saturated fat has been linked to increased inflammation in the body.

Added sugars, as well as ultra-processed foods, have been continually linked in research to increased inflammation in the body and the risk of developing chronic diseases. Some dishes, such as sweet breakfast items or dressings in salads, can have quite a bit of added sugars for flavor, so be sure to keep in mind the recommended limit of daily added sugars. The American Heart Association recommends limiting added sugars to 25 grams for women and 36 grams for men. 6 In the case of salad dressings, order it on the side and add it in smaller quantities to reduce your intake.

The Bottom Line

Fast food might not seem like an option for following an anti-inflammatory diet, given that these foods are typically low in fiber yet high in sodium, saturated fat and added sugars. However, if you take a closer look at some of these menus, there are ways to choose items that will benefit your health and taste delicious. Dietitians recommend looking for options with lots of fruits and vegetables (to boost antioxidants and fight inflammation), grilled proteins (to keep the saturated fat count low) and low-sugar beverages.

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Eat your way to a younger brain: Harvard expert shares 7 foods to boost brain power - Hindustan Times

ByHT Trending Desk

Jun 18, 2024 10:12 AM IST

Dr Uma Naidoo, a Harvard-trained psychiatrist and nutrition expert, shares 7 foods to boost brain power.

Dr Uma Naidoo, a Harvard-trained psychiatrist and nutrition expert, has spent more than 20 years studying brain food. In a conversation with Business Insider, the Indian-origin nutritionist explained how to eat your way to a healthier brain without breaking the bank.

Dr Uma Naidoo is a Harvard-trained psychiatrist and nutrition expert.

According to Dr Naidoo, you can eat your way to a younger brain and healthier gut through some grocery staples. The brain and gut are closely connected, she explained. What you eat can affect your mood positively or negatively. In fact, the gut is a key producer of neurotransmitters like serotonin that affect mental health.

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The best part is that you don’t need fancy or expensive food items to boost your brain power. “All you need to do is add in very simple ingredients, easily accessible ingredients, whether it's leafy greens or herbs and spices,” says Dr Naidoo.

Here are Dr Naidoo’s picks for foods that boost brain power:

Yogurt and cottage cheese

Yogurt and cottage cheese are probiotic foods packed with beneficial bacteria. As probiotics, they contain live bacteria that are beneficial for your digestive system, particularly the gut. They help maintain a balance between good and bad bacteria in the gut which may influence other aspects like mental health.

Besides this, both yogurt and cottage cheese are good sources of protein that promote feelings of satiety and fullness.

Nuts and berries

The next two brain-boosting foods on Dr Naidoo’s list are nuts and berries. They provide fiber which keeps the digestive system healthy. Berries are also packed with antioxidants. “We want to eat antioxidants because these fend off oxidative stress in the body and the brain,” Dr Naidoo explains.

She cautions against purchasing pre-made granola as it can be high in sugar, which is linked to a host of health issues like risk of anxiety and depression.

Leafy greens

Spinach and kale, along with other leafy greens, are nutrient powerhouses that offer numerous health benefits, particularly related to healthier aging. They are packed with Vitamin K and folate which is crucial for cell division.

Dr Naidoo also advises including microgreens like cress and arugula in your diet. “If I see microgreens, especially in the summer, I try to get some of those because that added to the top of my salad just is more nutrition for me,” she said.

Dark chocolate

Healthy does not mean no treats. Dark chocolate is packed with flavanols, which are a type of plant-based compound associated with improved heart health and cognitive benefits.

“Not only is it a brain-healthy food, it's low in sugar. So rather than a candy bar, I have my patients get used to eating small chunks of extra dark natural chocolate,” explained Dr Naidoo to Business Insider.

Fresh herbs

Finally, she recommends including fresh herbs like basil and parsley which can boost flavour and provide health benefits at the same time. Many fresh herbs, such as rosemary, oregano, thyme, and basil, contain antioxidants that help protect brain cells from oxidative stress.

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Are You Eating Like the Rest of America? How U.S. Diets Have Changed Over 20 Years - SciTechDaily

A study by Tufts University shows slight improvements in diet quality from 1999 to 2020, but disparities remain, especially among socioeconomically disadvantaged groups. Key diet changes include increased intake of nuts and whole grains and decreased consumption of added sugars, but overall diet quality is still poor across many demographics.

American Diets Have a Long Way To Go To Achieve Health Equity

American diets show slight improvements over two decades, according to a Tufts University study, yet significant dietary disparities persist. The economic and health impacts of poor diets continue to be substantial, particularly affecting underprivileged communities.

The Toll of Poor Nutrition on American Health

Poor diet continues to take a toll on American adults. It’s a major risk factor for obesity, type 2 diabetes, cardiovascular disease, and certain cancers, and more than one million Americans die every year from diet-related diseases, according to the Food and Drug Administration. Poor diet and food insecurity is also costly, attributing to an estimated $1.1 trillion in healthcare expenditures and lost productivity. These burdens also contribute to major health disparities by income, education, zip code, race, and ethnicity.

In a study from the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy at Tufts University published today (June 17) in the Annals of Internal Medicine, researchers found that diet quality among U.S. adults improved modestly between 1999 and 2020. However, they also found that the number of Americans with poor diet quality remains stubbornly high. Most notably, disparities persist and, in some cases, are worsening.

Challenges in Achieving Nutritional Equity

“While we’ve seen some modest improvement in American diets in the last two decades, those improvements are not reaching everyone, and many Americans are eating worse,” says Dariush Mozaffarian, cardiologist and director of the Food is Medicine Institute. “Our new research shows that the nation can’t achieve nutritional and health equity until we address the barriers many Americans face when it comes to accessing and eating nourishing food.”

Comprehensive Analysis of Dietary Trends

In the study, scientists investigated data from 10 cycles of the National Health and Nutrition Examination Survey between 1999 and 2020, a nationally representative survey that includes repeated 24-hour dietary recalls, where people report all foods and beverages consumed during the prior day. The study analyzed 51,703 adults who completed at least one valid 24-hour recall, with 72.6% having done two recalls.

Incremental Dietary Changes Over Two Decades

Diet quality was measured using the American Heart Association diet score, a validated measure of a healthy diet that includes components like fruits, vegetables, beans and nuts, whole grains, sugary beverages, and processed meat. Researchers found that the proportion of adults with poor dietary quality decreased from 48.8% to 36.7% over these two decades, while those with intermediate diet quality increased from 50.6% to 61.1%. They also found that the proportion of adults with an ideal diet improved but remained starkly low, from 0.66% to 1.58%.

Specific changes contributed to these trends, including higher intakes of nuts/seeds, whole grains, poultry, cheese, and eggs. Researchers also found lower consumption of refined grains, drinks with added sugar, fruit juice and milk. Total intake of fruits and vegetables, fish/shellfish, processed meat, potassium, and sodium remained relatively stable.

Uneven Dietary Improvements Across Demographics

When the analysis focused on key subgroups, the research team found that these improvements were not universal. Gains in dietary quality were highest among younger adults, women, Hispanic adults, and people with higher levels of education, income, food security, and access to private health insurance. They were lower among older adults, men, black adults, and people with lower education, less income, food insecurity, or non-private health insurance. For example, the proportion of adults with poor diet quality decreased from 51.8% to 47.3% among individuals with lower income, decreased from 50.0% to 43.0% among individuals with middle income, and decreased from 45.7% to 29.9% among individuals with higher income.

“While some improvement, especially lower consumption of added sugar and fruit drinks, is encouraging to see, we still have a long way to go, especially for people from marginalized communities and backgrounds,” adds first author Junxiu Liu, a postdoctoral scholar at the Friedman School at the time of the study, now assistant professor at the Icahn School of Medicine at Mount Sinai.

Continued Challenges in Nutritional Health

“We face a national nutrition crisis, with continuing climbing rates of obesity and type 2 diabetes,” Mozaffarian said. “These diseases afflict all Americans, but especially those who are socioeconomically and geographically vulnerable. We must address nutrition security and other social determinants of health including housing, transportation, fair wages, and structural racism to address the human and economic costs of poor diets.”

Reference: “Trends in Diet Quality Among U.S. Adults From 1999 to 2020 by Race, Ethnicity, and Socioeconomic Disadvantage” 17 June 2024, Annals of Internal Medicine.
DOI: 10.7326/M24-0190

This research was supported by funding from the National Institutes of Health’s National Heart, Lung and Blood Institute under award R01HL115189. Complete information on authors, methodology, funders, and conflicts of interest is available in the published paper.

Dariush Mozaffarian reports research funding from the National Institutes of Health, Gates Foundation, Kaiser Permanente Fund, National Association of Chain Drug Stores Foundation, and Rockefeller Foundation; personal fees from Acasti Pharma (ended); scientific advisory board, Beren Therapeutics, Brightseed, Calibrate, Elysium Health, Filtricine, HumanCo, Instacart Health, January Inc., Season Health, Validation Institute, WndrHLTH (ended: Perfect Day, Tiny Organics); an unrestricted gift from Google; stock ownership in Calibrate and HumanCo; and chapter royalties from UpToDate.

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Danone Bets Aging Populace Will Drive Medical Nutrition Demand - Bloomberg

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Danone Bets Aging Populace Will Drive Medical Nutrition Demand  Bloomberg

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Study shows any kind of breastfeeding helps lower BMI to prevent obesity - Medical Xpress

June 17, 2024

Editors' notes

This article has been reviewed according to Science X's editorial process and policies. Editors have highlighted the following attributes while ensuring the content's credibility:

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by Deakin University

Dr Miaobing (Jazzmin) Zheng is an Australian Research Council Discovery Early Career Research Award recipient at Deakin's Institute for Physical Activity and Nutrition (IPAN). She conducts research on what determines growth trajectories, early origins of obesity and the role of dietary and movement behaviours. Credit: Deakin University

In a new research paper published in Advances in Nutrition, Dr. Miaobing (Jazzmin) Zheng, from Deakin University's Institute for Physical Activity and Nutrition (IPAN), investigated how early nutrition can impact a baby's lifelong health, particularly their body mass index (BMI).

"Mounting evidence supports that breastfeeding plays a beneficial role in lowering obesity risk, but the enduring impact of breastfeeding on long-term BMI changes remains unclear," Dr Zheng says.

Dr Zheng analyzed existing research in breastfeeding versus formula feeding, breastfeeding duration, and BMI trajectories to understand the enduring impact of breastfeeding on BMI development across life span.

The findings reinforce the well-known link between babies being breastfed and lower BMI, indicating that exposure to breastfeeding in infancy and early childhood has positive knock-on effects later in life.

"Our [previous] research showed that rapid weight gain during infancy is a potent risk factor of later obesity. Breastfed children are less likely to experience rapid weight gain compared to formula-fed children during infancy, and in turn lower obesity risk across life."

The study also explored the impact of breastfeeding duration.

"When babies are breastfed for longer it accentuates the potential beneficial effects, thereby posing stronger protection against obesity.

"In addition, babies who are breastfed longer may be less likely to be introduced to solid foods before four months of age, which is a potential risk factor for obesity," Dr Zheng says.

Protein and hormones

Breastmilk also has a lower protein content than infant formula and includes special bioactive elements that might help protect against obesity.

Dr Zheng's previous research showed consuming too much protein in infancy is linked with higher obesity risk later in life.

Other research has also shown breastmilk contains appetite regulating hormones such as grehlin. As a result, breastfed infants have better appetite regulation and lower risk of excess energy intake and weight gain.

Previous research also showed breastfed children tend to have better food choices, which can also help reduce obesity risk.

"Our paper contributes further robust longitudinal evidence from cohort studies to support infant feeding guidelines, public health initiatives, and interventions to promote and support longer duration of exclusive or any breastfeeding," Dr Zheng says.

"Future research should be undertaken to explore potential strategies to promote breastfeeding rates and continuation at individual, community, and policy levels."

Avoiding formula feeding guilt

The advice of "breast is best" can lead to feelings of shame or guilt for parents who are unable to or are not planning to breastfeed.

About 80% of parents in Australia introduce formula within the first year of life.

Dr Zheng says while breastfeeding is the recommended approach for infant feeding, it's important to note that any breastfeeding is beneficial to both baby and mum.

If breastfeeding is not possible, alternative commercial infant formula should be provided until baby is 12 months old.

Plus, there are several things' parents using formula can do to promote optimal growth for their baby.

The recommendations from Dr Zheng's colleagues at Deakin's INFANT program include:

• Choose a formula with the lowest amount of protein—breastmilk contains about 1–1.1g of protein per 100ml. Infant formulas available in Australia have a protein content within the range of 1.3–2g per 100ml, so choosing a formula at the lower end of this range is preferable.
• Follow preparation instructions carefully—it's important that instructions on the tin are followed to make up the formula so it isn't under or over concentrated.
• Follow the baby, not the clock—babies will vary in how often they want to feed, and this is normal. The information on the formula tin about how much and how often to feed is a guide only.
• Phase out bottles by 12 months of age—parents can introduce a "sippy" or training cup at 6 months and try to phase out bottles, as prolonged use is associated with higher risk of later overweight and obesity.

More information: Miaobing Zheng et al, Breastfeeding and the Longitudinal Changes of Body Mass Index in Childhood and Adulthood: A Systematic Review, Advances in Nutrition (2023). DOI: 10.1016/j.advnut.2023.100152

Provided by Deakin University

Citation: Study shows any kind of breastfeeding helps lower BMI to prevent obesity (2024, June 17) retrieved 17 June 2024 from https://ift.tt/vEbUnHr

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