What makes a food ultra-processed - and what's the big deal?  A frequent question and concern of not only students, but the general public.  And the answer isn't straightforward.  I really appreciated this balanced article from US Today entitled "Minimally processed vs. ultra-processed foods:  What's the difference?" and it's perspective. http://www.usatoday.com/story/life/health-wellness/2025/08/11/what-are-processed-foods/85554799007  The article points out certain benefits of processing in making our food safer as well as potentially more nutrient dense, accessible, and affordable.  The issues arise when foods are processed to make them more palatible and easier to overeat (think added sugar, salt, saturated fats, artificial ingredients) rather than enhance their nutritional content (think added vitamin D, folic acid, calcium....).   Americans get the majority of their daily calories from ultra-processed foods - which correlates to fewer vegetables, fruit, and whole grains; and less fiber, healthy fats, and certain essential nutrients.   A healthy approach would be to emphasize whole or minimally processed foods while choosing processed foods with an eye towards nutritional content.  For a classroom activity, ask students to bring in a wrapper or package of a processed food or to post a picture of a processed food they typically consume and to discuss potential benefits, drawbacks, and how that food item might fit within an overall healthy diet.      ... View more

  Fueling Your Workday: Healthy Eating in Any Work Environment This year’s National Wellness Month focuses on workplace wellness including the vital contribution of good nutrition and healthy food choice. So, whether you're navigating the office break room or working from your kitchen table, maintaining a healthy diet during work hours can be challenging. Deadlines loom, meetings abound, and disruptions take up valuable time leaving you a bit frazzled. In the office, that convenient bag of chips from the vending machine or the donuts in the break room may seem increasingly appealing. At home, it’s easy to be tempted by the leftovers in the fridge or the cookies in the pantry.  However, applying the core pillars of a healthy diet and setting up your eating environment to make positive food choice easier can transform how you approach workplace nutrition, supporting your health and boosting both your energy and productivity. Studies demonstrate that most people consume at least half of their daily intake of calories during work hours. The type and availability of food in the workplace significantly influences what employees eat. At home, the constant access to your kitchen can lead to “grazing” and mindless snacking. The key is not to be rigid or rely on “will power” in food selection, but to do a bit of preplanning and to set up your food environment in such a way to be more likely to make positive food choices most of the time.   Doing so doesn’t just promote your overall health, but boosts cognitive performance, helps stabilize mood, augments energy level, and increases productivity. What constitutes a healthy diet? The core characteristics of a healthy diet whether within your workday or at home are adequacy, balance, variety, and moderation. Adequacy refers to a diet that supplies the calories and essential nutrients you need each day for your body to function at its best and to supply your cells with the energy and nutrients they need to do their jobs.  Many Americans fall short on critical nutrients like vitamin D, potassium, fiber, calcium, and iron – which can not only impact body processes but increase risk of chronic disease.  While not always easy or convenient when we’re busy and our choices are limited, emphasizing nutrient-dense foods at meals and snacks goes a long way in getting adequate amounts of essential nutrients.   Balance involves consuming foods from across all the food groups and across the macronutrients (carbohydrates, protein, and fats) in appropriate proportions. Variety means choosing different foods within the food groups – not just eating apples for example, but switching up fruit choices to berries, melon, citrus, and others. The more varied your food choices, the more likely you are to get a broad range of essential nutrients and other dietary components. Variety in protein foods is important for our health – not relying solely on animal foods, but incorporating plant-based proteins through beans, legumes, tofu, and the like. Moderation comes into play in portion control and not overindulging in any one type of food, particularly foods that are energy-dense which are often high in added sugars, unhealthy fats, and sodium.   How do you set up a food environment that makes healthy eating convenient and appealing? The impact of our food environment is powerful, whether in the office or at home where you may be working remotely.  Readily accessible sweet and salty snacks in our workspace or within easy reach make it easy to overeat, often rather mindlessly as we focus on work rather than the food itself.  One study found that the location of candy in an office made a big impact on amount consumed. A bowl of jellybeans was placed on top of workers’ desks, in desk drawers, on a counter in the work area, and in a break room. It’s no surprise that more jellybeans were eaten if the bowl was plain sight and within reach on someone’s desk versus having to get up and walk across the room (less accessible and in front of others) to the candy bowl on the counter or to the break room. Even placing the candy bowl out of sight in the desk drawer resulted in fewer jellybeans consumed.    At work, a bit of preplanning can go a long way. If you go out with coworkers for lunch, consider restaurants that serve a variety of foods, so you don’t have to always turn to a burger and fries. Most workplace cafeterias offer an array of choices that can fit within a healthy diet. Packing your own meal is always a nice option whether it be leftovers or food you’ve prepared in advance. Consider balance and variety across food groups as you pack a meal or snack.   At home, keeping work and eating spaces separate can help establish boundaries between work and nourishment time. Stock your fridge with pre-washed veggies for snacking alongside hummus or cottage cheese. Opt for higher fiber snacks with some protein to help fill you up and keep you satisfied for longer. While chips, pretzels, and crackers are convenient to grab, they don’t do much to quell the appetite and it’s easy to keep reaching for more. It is advisable to pre-portion a small serving in a baggy when you crave something crunchy and salty as you can lose track of how much is eaten out of a large bag or box. You don’t have to maintain a “purist” food environment at home, but putting healthier, less-energy dense foods at the forefront of your pantry and refrigerator can help offset impulsive grab and go moments. For mealtimes at home, take the time to leave your workspace and focus on the food, not just quickly eating while you are at your computer.   Healthy eating in the workplace isn't about perfection—it's about making choices that support your well-being and work performance. By understanding and applying the principles of adequacy, balance, variety, and moderation to your specific work environment, you can create sustainable habits that fuel both your career and your health.   ... View more

Cheetos and Milky Way bars marked the beginnings of my 40+ year academic, professional, and publishing journey in the field of nutrition.   An assignment in a high school English class to create a survey prompted me to find out what students ate for lunch.  Truthfully, I wasn’t overly interested, but it seemed like a good topic and an easy survey to conduct.  The results revealed that while students ate all types of food from sandwiches to hot meals offered by the school to family meal leftovers, the two additional foods that were most frequently consumed were Cheetos and Milky Way bars.  Most likely purchased from the vending machines in the cafeteria (which aren’t allowed in public schools these days) not sent by their parents.  Part of the assignment required discussing the implications of the survey findings and it was really the first time I thought about the nutritional value – or lack thereof – of the foods we choose.   Fast forward to starting college and the perceived pressure to choose a major.   Seeing a class on vitamins in the catalog was enough to make me decide to major in nutrition.   After finishing my undergraduate degree, I went on to complete a dietetic internship, pass the registration exam to become a registered dietitian nutritionist (RDN), and earn a master’s degree in foods and nutrition.  Over the next decade or more, I gained experience in the clinical setting, conducted research, served as a consultant to several food companies, and helped manage a workplace health promotion program.   I even co-authored several popular “diet” books in the 80’s and 90’s with a health psychologist colleague. These experiences helped build a foundation for stepping into the classroom to teach nutrition at Vanderbilt University as an instructor in the year 2000.   Being an educator and having the privilege of speaking into students’ lives about the science and practice of eating well as a registered dietitian nutritionist has been the most rewarding part of my career.   I started with an overhead projector and 27 students, but within a few years the course grew to fill one of the largest classrooms on campus with almost 250 students and a waiting list.   As the university didn’t offer nutrition as a major, none of the students were majoring in nutrition, but had an interest in the subject or were taking the class to fulfill a pre-requisite or science requirement.   It was exciting and challenging to engage and effectively instruct the diverse class, so I began integrating more real-life examples and relevant illustrations of scientific concepts.   I also began dabbling in classroom technology and was one of the first instructors to make use of student polling devices as a tool to engage students and assess understanding.    Enter an acquisition editor with W.H. Freeman/Macmillan Learning in 2012 who invited me to coffee at a Starbucks to discuss the prospect of authoring an introductory nutrition textbook entitled “Nutrition for a Changing World” that used a journalistic style with science content weaved into relevant stories written by professional science writers.   He said my publishing history, approach in teaching, and Rate My Professor ratings (ha!) were among the reasons he came to me.  I was to provide the science content and work alongside a science writer and editors to create a unique approach to teaching nutrition to students that may not be majoring in nutrition.   Writing a textbook is an ambitious endeavor and early on I realized that I needed the help of a co-author to add their perspective and expertise on content as well as vision for infographics and art for the book.    Steve Nizielski, PhD, joined me on the project and we’ve worked as a team through the first two editions, a digital update, and currently, a third edition of the book.  Nutrition for a Changing World was awarded the STEM Product of the Year for its first edition and received a Textbook Excellence Award from the Textbook and Academic Author’s Association for the second edition.   It’s been gratifying to see the book evolve and serve as a source of credible and applicable nutrition education for thousands of students from across the country.   Little did I know that a survey in high school and a course catalog in college would be the start of an almost five decade fulfilling career as an RDN– or bring such varied opportunities to share knowledge and to foster an appreciation of the evolving science of nutrition with others.   Here’s to National Registered Dietitian Nutritionist Day 2025!  ... View more

Think about when you’ve taken a bite of a food or family recipe and were transported back in time to your childhood dinner table, a holiday gathering, or family celebration.   Food connects us with special memories of family and friends.    This year’s National Nutrition Month theme of “Food Connects Us” embraces the social and communal aspect of how food connects us to our cultures, traditions, and the people in our lives.   Established in 1973 by the Academy of Nutrition and Dietetics, National Nutrition Month is celebrated each March to educate and to increase awareness about making informed food choices and developing healthy eating and lifestyle habits.   Food nourishes and sustains us, but it also serves to express appreciation, celebration, creativity, comfort, and connection.   Sharing a meal allows opportunity to focus on others, learn about one another’s lives, enjoy familiar and new foods, laugh, make new memories, and connect!   One of my students’ favorite assignments in my nutrition classes (also included as an end of chapter 14 activity in my textbook, Nutrition for a Changing World) involves exploring and comparing food-based guidelines from countries and cultures around the globe.   The Food and Agriculture Organization (FAO) has over 100 countries featured on their website organized by continent and region with each country’s messages for their population about recommended food choice and diet related practices. *   When examining recommendations between countries, a fascinating pattern emerges – many emphasize the social and communal aspect of eating as a central component of what constitutes a healthy way of eating.   Brazil’s guidelines specifically state “Eat regularly and carefully, in appropriate environments, and whenever possible, in company.”    I love that they emphasize eating as a social practice that should be done in environments where people can focus on their food and one another.   Japan promotes “enjoying meals” through shared family dining.   They even recommend establishing regular mealtimes so family members can partake in the same dishes, passing down culinary traditions and strengthening family bonds.   French guidelines include that meals should be pleasurable social experiences, never rushed or eaten while performing other activities.   Mexico highlights “la comida” (main meal) as a central family event when families gather, disconnect from technology, and engage in conversation. Italian guidelines explicitly state, “conviviality strengthens the sense of belonging”.   Browsing messages and recommendations from other countries highlights the role of food in connecting us to one another.   The FAO food-based guidelines reveal that across diverse cultures, the act of eating together isn’t just about nutrition, it’s about strengthening social bonds, preserving traditions, and promoting overall well-being.   While culturally cognizant, the current Dietary Guidelines for Americans do not specifically highlight the social and communal aspect of eating.  Consider that surveys estimate Americans eat more than half of their meals alone and that less than half report eating dinner with other members of their household.  We may do well to consider the messages from other countries and food’s important role in connecting as it nourishes us. *For an article with suggestions on how to use the FAO Food-based Guidelines website as a class activity or assignment visit the Macmillan Learning Nutrition Community at https://community.macmillanlearning.com/t5/nutrition-blog/how-are-over-100-countries-around-the-world-advising-their/ba-p/19983 ... View more

Every year Valentine’s Day reminds us to think about what our heart wants. Falling right in the middle of American Heart Health Month, February shines a light on this vital organ that keeps us going.  Celebrating these holidays is not the only way to honor your heart’s needs. Heart health is crucial to a happy life. Young people, in particular, can set themselves up for longevity by prioritizing heart health from an early age.  Nutrition for a Changing World, Second Edition offers insight into a heart-protective diet and cardiovascular disease, the leading cause of death in the United States that’s largely preventable.  The textbook covers additional relevant topics including the diabetes epidemic and global nutrition to educate students about our evolving understanding of our bodies.  With AnalyzeMyDiet, a personalized diet tracker, students are prepared to take their health to the next level. Healthy habits lead to a healthy heart that can take on anything, even love!  The auto-grading feature for diet analysis activities frees up instructors’ time for lesson planning, syllabus making… love too!  Students will learn exactly what their bodies need with real-world nutrition activities and scenario-based exercises where they can apply their understanding. There’s even a chapter dedicated to nutrition through the college years, so students can plan for eating between classes and during late night study sessions.  College students often find themselves so busy that even drinking water becomes a chore. Sections about vitamins and water will reinforce the importance of keeping your body hydrated and in check.   Your heart is at the center of your circulatory system, so put love first this month. Remember, your heart needs you! Empower your students to take charge of their health today with Nutrition for a Changing World, Second Edition   ... View more

The first week of classes for too many semesters to count, I asked my students to submit one nutrition or diet related question via our LMS that they'd like addressed over the course of the semester.   I have thousands of these questions!   They reflect what's trending (popular diets, etc.) as well as fundamental questions about what constitutes a healthy diet, plant-based eating, supplements, and more.   I considered these questions when preparing my lectures (for example, what are their questions or misconceptions about carbohydrates?).   For the Nutrition in the News project (see previous post -search Nutrition in the News or email me for a copy), I choose four or five topics from among the questions for students to choose one to research.  Finally, for their last participation activity I provide an Excel list of their questions (without names) and ask them to address one....my hope is that by scrolling through the questions from the first week of class students get a sense of what they've learned, but also how much there is to learn in the arena of nutrition!   Here's a sampling of questions, note how some demonstrate inherent misconceptions.... Does one's nutrition/diet affect how COVID-19 impacts his or her body? If so, how? How necessary is it to have three meals a day and which one is the priority? How many carbs on average should one eat during a day? What foods are best to avoid? Which fad diets are actually good for you? What is the relationship between your diet and your mood and/or mental health (if there is one)? How much protein is too much? Are multivitamins helpful? Are there benefits of dairy in the human diet or is it healthier to altogether eliminate dairy? What are the true benefits of a plant-based diet? How I can I ensure I'm getting all my required nutrients on a plant-based diet? I would like to learn more about the effects of red meat on health and cancer. What does a well-balanced diet look like What types of food aid in better performance??? I am curious about coffee. What are the nutritional benefits? How much is too much coffee? How should what one consumes change over the lifespan? is diet soda actually that bad for you? Is there any science behind Omega-3 and fish oil consumption. How can I maintain a healthy gut with my diet? Does diet or exercise play a larger role in overall health and weight? How can you have a healthy and good diet while still eating what you want? ... View more

Happy, healthy 2024!! What are the food trends for 2024? The predictions from industry, chefs, and nutritional professionals vary, but there seem to be some common themes revolving around gut health, sustainability, small serving indulgences, more plant-based meat/seafood alternatives, and "purer" ingredient lists and product labels. Americans are villanizing what they see as ultra-processed foods and pledging to eat less sugar and refined grains as well as reduce alcohol consumption by opting for non- or low alcohol alternatives. Sharing and discussing food and nutrition trends make an interesting way to kick off a new semester!    https://www.thedailymeal.com/1435962/food-trends-2024/ ... View more

Do your students take note of the calorie counts on restaurant menus or menu boards?  Might be an interesting polling or discussion board question - and can generate some good dialog.   If students say no, they are among the almost 70% of people who don't pay much attention to these "numbers". And that might not be a bad thing!  In the US, restaurant chains of certain sizes are required by law to post calorie content of menu items. Instituted in 2018, research since has found that calorie info on menus doesn't seem to have much influence on what most people actually order or on the overall quality of their diets. Intended to aid people in making healthier choices and battle the obesity epidemic, calorie information alone doesn't reflect nutritional quality or overall healthfulness of menu items. Much more important considerations.  Menu labeling is addressed in Chapter 2 (Healthy Diets) in Nutrition for a Changing World.  And for some, a focus on calories can have detrimental effects on risk for or impact upon disordered eating.  This may be particularly relevant in the college age population.  In fact, over a decade ago a large university posted calorie counts with food items in their cafeteria - only to quickly take down this misguided endeavor.  Also, few people have an understanding of the context of the calorie listings within their overall energy needs. Personally, I would prefer if these counts were available in a less "in your face" format - online or even in a separate brochure that also included information about vitamins, minerals, fiber, and the like.  Interesting read here:  https://www.eatingwell.com/article/8057955/calorie-counts-menus-healthier-choices-research/ ... View more

As I've shared in previous posts, an early assignment in my intro nutrition courses is for students to submit one nutrition or diet related question they'd like addressed during the semester.   I now have thousands of these questions from over 20 years of teaching!   They often reflect core topics, but also include trending "diets" and nutrition topics in news and social media.  So, have you heard of the cottage cheese and mustard “diet”?   My grad school daughter recently asked me if I had tried this combo with veggies and chicken sausage.   I’m not on TikTok so this was new to me.  Here's an easy read that outlines some pros and cons of this trending approach https://www.health.com/cottage-cheese-mustard-diet-tiktok-7558720  But apparently the “influencer” who introduced this trend has over 250 million views on her posts.   My daughter sent me a photo of her own packed lunch that did indeed include cottage cheese, mustard, an assortment of beautifully arranged fresh veggies, and a chicken sausage…. This isn’t inherently “bad” (I don’t like that word!) but this approach as a staple is no magic bullet.   Cottage cheese can be a great choice among many other varied and balanced food choices throughout the day https://health.clevelandclinic.org/cottage-cheese-benefits/   – and mustard is a low calorie, flavorful, and inexpensive “dip” – and love all the veggies.   Chicken sausage can be lower in saturated fat and calories than pork-based sausage, but not by much – and is relatively high in sodium.   So, encourage students to aim for moderation and good sense in building a healthy eating pattern around a wide assortment of food.   ... View more

Several years ago I was thrilled to have students inquire about ways they could continue to tap into evidence-based, current nutrition news and hot topics after the semester ended.   While I shared credible nutrition news links, I also decided to set up my own educational Facebook page to post not only links to media stories, but provide a bit of context, relevance, and clarification from my own perspective and experience - and to invite students, colleagues, family, and friends to follow.   I'd love you to check out Jamie Pope Nutrition Prof!   Might find some media stories - along with medical/scientific articles to share with your students in class or in your own social media - or info for your own nutrition questions.   I would usually have a relevant media story showing on the screen as students walked into class and then open class with a brief discussion of the science behind the headline as pertained to that day's focus.   Or for online classes I would include as part of an announcement or have as screen share as students joined an online meeting.  A critical outcome of a nutrition course -  or any course really - is to be able to evaluate social and news media stories through a scientific lens.  Would also appreciate any ideas for posts or feedback.   Best!  Jamie Pope jpopenutrition@gmail.com or jamie.pope@vanderbilt.edu  ... View more

How can you separate fact from fiction when it comes to what you read and hear? A primary goal of my nutrition courses over the years was to equip students with skills and insights to shift through the abundance of diet and nutrition advice and claims in news headlines, social media, product advertisements and labels, and online websites.  This was accomplished by evaluating media stories in class and through projects with scientific evidence and peer reviewed studies.  Always consider the source and if there is credible evidence to back up claims - not just testimonies and opinions from practitioners and individuals. Nutrition is a science not an opinion. One credible source of peer-reviewed, evidence based information is the International Food and Information Council. Here's an excellent article from their information hub, Food Insight, with tips on navigating nutrition info in the media and marketplace. Check out other topics and research while you are there https://foodinsight.org/navigating-science-in-the-media/!  #nutrition #FoodInsight #Research  ... View more

How would you define healthy? I had an in-class participation where groups of students would envision themselves as an FDA subcommittee proposing a definition of healthy - led to great discussions and recognition of the many caveats to consider. This week the FDA proposed updated criteria for when foods can be labeled with the nutrient content claim “healthy” on their packaging. This proposed rule would align the definition of the “healthy” claim with current nutrition science, the updated Nutrition Facts label and the current Dietary Guidelines for Americans. Since more than 80% of people in the U.S. aren’t eating enough vegetables, fruit and dairy. The proposed criteria would require a food to provide a "food group equivalent" from one of these groups. And because most people consume too much added sugars, saturated fat and sodium, the new criteria would add limits on saturated fat (not total fat), sodium, and for the first time, added sugars. "The proposed rule is part of the agency’s ongoing commitment to helping consumers improve nutrition and dietary patterns to help reduce the burden of chronic disease and advance health equity. Under the proposed definition for the updated “healthy” claim, which is based on current nutrition science, more foods that are part of a healthy dietary pattern and recommended by the Dietary Guidelines would be eligible to use the claim on their labeling, including nuts and seeds, higher fat fish (such as salmon), certain oils and water. “  https://www.fda.gov/news-events/press-announcements/fda-proposes-updated-definition-healthy-claim-food-packages-help-improve-diet-reduce-chronic-disease ... View more

How do you feel about a warning symbol on the front of packaged foods alerting you to higher amounts of nutrients linked to chronic disease risk? In the US, we often see label statements and claims on the front of packages as to what “positive” nutrient a food might contain (fiber, omega-3, vitamin D, etc.) or what a food might not contain (gluten, GMOs, added sugars, etc.) – but in terms of amounts consumers must pick up a product and take a look (and try to decipher) at the Nutrition Facts Panel. Earlier this month, Canada instituted new food policy that requires packaged foods that contain more than 15% of the Daily Value for saturated fat, added sugars, and sodium to include a standardized warning on the front of the package. https://www.canada.ca/en/health-canada/news/2022/06/front-of-package-nutrition-labelling.html I admit, while I applaud the intent as we do overconsume these chronic disease promoting constituents, I am mixed about fostering a “good” “bad” approach to food choice – and how some consumers and manufacturers alike will respond. I often joke that dietitians often begin addressing questions with “it depends….”. Individual food choice must be viewed in context with the rest of the overall diet. Not sure if a warning label will be coming to a food package near you in the future. Would love to hear your perspective. https://www.foodbusinessnews.net/articles/21683-front-of-package-warning-labels-coming-to-canada   ... View more

Are your students interested in the potential ill effects of sugar sweetened beverages (SSB) and/or the the importance of a healthy gut microbiota? A recent article in the journal Translational Psychiatry reports that adolescent rats given access to water sweetened to the same level as soft drinks showed impaired cognitive development and altered gut microbiota. They further demonstrate that when the specific strains of bacteria that were enriched in the gut of SSB feed rats were transferred to the gut of adolescent rats they in turn showed impaired memory in adulthood. This provides support for a direct effect of the gut microbiota on brain development and function.  "Gut microbial taxa elevated by dietary sugar disrupt memory function." https://www.nature.com/articles/s41398-021-01309-7. ... View more

A new study from Harvard researchers reminds us once again to eat our veggies and fruit every day to maximize longevity and promote our health.   Consuming three servings of vegetables and two servings of fruit each day was associated with lower mortality.    Only about 1 out of 10 Americans meet these goals.   The study also found that what kind of vegetables and fruits made a significant difference – leafy greens, vitamin-C rich fruits, and vegetables rich in beta-carotene showed benefit while starchy vegetables (like potatoes, corn, peas) and fruit juices were not associated with risk reduction.  The researchers tracked intake over a 30-year period of more than 100,000 adult men and women.  In addition, the study looked at pooled intake data from nearly 2 million adults worldwide.  Here is a link to the journal article and a good summary in Science Daily.   See in the produce section and frozen vegetable aisle!   https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.048996 https://www.sciencedaily.com/releases/2021/03/210301084519.htm ... View more