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

A very good read in the March 2021 EATING WELL magazine addressing food security, health disparities, barriers to a healthy diet, information on cost of food items per serving, and more - often framed within the context of the coronavirus pandemic.  Includes CDC data, references to research studies, and comments from a variety of voices in the food security, hunger, and health disparity arenas.  https://www.eatingwell.com/longform/7888683/good-food-for-all/  ... View more

I had another post in mind for today, but this nutrition news was too interesting not to share. Vitamin D has been prominent in the media with changing perspectives on its role in helping defend against, treat, and mitigate severity of COVID-19 - and you are likely getting questions from students about the role of diet and supplements in immune support. This past week, Congressman Glenn Grothman introduced a House Resolution to recognize the significant role vitamin D may play in the fight against COVID-19 - particularly in the elderly and immunocompromised. Link to resolution here and article summarizing the background and intent of the resolution.  The Wisconsin legislator pointed to claims of science and medical experts from the U.S. and abroad that sent an open letter to world governments stating clear evidence that Vitamin D reduces COVID-19 infections, hospitalizations, and deaths.    ... View more

I joined the launch of the newest 2020-2025 edition of the Dietary Guidelines for Americans (DGA) this morning (12/29). These science-based recommendations are released every five years to reflect the latest research and evidence in regards to the role of diet in promoting health and preventing disease. This edition builds upon previous editions, but with a new focus on nutrition across life stages - for the first time including infancy to age 2. The theme is "Make Every Bite Count" and there are four overarching guidelines as depicted below. A link to the Executive Summary can be found here:  https://www.dietaryguidelines.gov/sites/default/files/2020-12/DGA_2020-2025_ExecutiveSummary_English.pdf  Visit dietaryguidelines.gov for more info.  We will be sharing resources and slides about the newest edition of the DGA with instructors early in 2021 that can be used or adapted for Spring semester.        ... View more

The first assignment in my introductory nutrition course is to submit one nutrition related question to address during the semester. The most common question revolves around "just what is a healthy diet?". The media overflows with confusing and conflicting - and often unreasonable - information and advice. Bottom line, a healthy eating pattern revolves around balance, variety, adequacy, and moderation as addressed in Chapter 2 on Healthy Diets.  But how do consumers define these characteristics? This article provides details from a study that shows people view variety and balance differently - and not always in line with what nutrition experts and dietary guidelines intend. https://theconversation.com/food-variety-is-important-for...         ... View more

We explore the common behaviors in populations that live the longest around the globe in our Nutrition for a Changing World chapter on "Nutrition and Aging". This interesting article also features the Blue Zones and focuses on food choices that promote longevity. Let me know and happy to share a pdf of the chapter if you don't have the textbook! https://www.cnbc.com/2020/12/10/90-to-100-plant-based-diet-food-longevity-secrets-from-people-who-live-to-100-or-longer.html  ... View more

A frequent question from my undergraduate students is about the value of drinking milk as an adult - and which of the plant-based "milks" might be a good alternative. First, there is not good evidence that moderate cow's milk or dairy consumption as part of an overall healthy diet presents risk - and actually some good evidence of health benefits. However, it is also very possible to have a healthy and adequate diet without cow's milk - just may need to consider alternate sources or supplements for nutrients (like calcium, vitamin D, riboflavin) for which milk is a good source. Here is an excellent article with an overview of cow's milk and milk alternatives by a registered dietitian. My vote for the closest milk alternative is soy. https://theconversation.com/soy-oat-almond-rice-coconut-dairy-which-milk-is-best-for-our-health-146869  ... View more

I'm intrigued with nutrition surveys having seen so many trends and "food fads" over the 4+ decades of my career.   Recently, the International Food and Information Council (IFIC) conducted their annual Food and Health Survey.   No surprise that the impact of the pandemic is profound on Americans eating patterns.    According to the 2020 survey, 85% of people have altered their food habits as a result of the pandemic, with cooking at home more being the top reported change (selected by 60% of respondents). Snacking more (32%), washing fresh produce more (30%), and thinking about food more than usual (27%) were also popular responses. 41% of respondents under 35 said they are snacking more than normal (compared to 26% of respondents age 50+). Additionally, 41% of parents with children under 18 are snacking more (versus 29% without children).   These changes don't necessarily translate negatively on diet quality and health, but certainly warrant the need for evidence-based, credible nutrition information and guidance in the media and marketplace. Link to news story: https://www.globenewswire.com/news-release/2020/06/10/2046323/0/en/COVID-19-Pandemic-Transforms-the-Way-We-Shop-Eat-and-Think-About-Food-According-to-IFIC-s-2020-Food-Health-Survey.html Link to report:  https://foodinsight.org/wp-content/uploads/2020/06/IFIC-Food-and-Health-Survey-2020.pdf ... View more

Every five years the USDA and HHS jointly release updated Dietary Guidelines for Americans (DGA) based on a scientific report from an advisory committee made up of nutrition scientists, registered dietitians, physicians, and other medical professionals.  Their report will be used to craft the final guidelines - although the final guidelines often do not reflect all the advisory committees’ recommendations.  The DGA advisory report is certainly plant positive providing links with reduced risk of chronic disease and premature mortality.  Will be interesting to see updates and approach of the 2020 edition when released at the end of this year or early 2021.  Link to news story: https://www.fooddive.com/news/dietary-guidelines-scientific-report-could-deliver-a-plant-based-policy-win/581686/ Link to DGA website: https://www.dietaryguidelines.gov/  ... View more

Evidence and enthusiasm for emphasis on plant-based proteins continues to grow.  A recent study in the Journal of the American Medical Association further demonstrated that replacing plant-based protein foods for animal-based proteins not only reduced premature death overall, but death from heart disease.  Tofu, veggie burgers and beans anyone?  Just made enchiladas last night with soy crumbles and beans.  😋 Link to news story: https://consumer.healthday.com/vitamins-and-nutrition-information-27/vegetarianism-news-694/getting-your-protein-from-plants-a-recipe-for-longevity-759449.html  Link to journal article: https://pubmed.ncbi.nlm.nih.gov/32658243/  ... View more

Growing up my grandmother would say "kitchen closed" after dinner turning off the lights while we gathered for games, TV or visiting on the porch before everyone headed to bed... As with many of the lifestyle practices that earlier generations found "normal" - three meals a day, few snacks, home cooked meals, few packaged foods, and eating most meals together - research seems to point us back to what our grandparents knew all along. Not surprising, a new study found that a late dinner - around 10pm vs 6pm - resulted in higher blood sugar and lower amounts of fat burned. While a small study, the researchers found some people are more vulnerable to the impact of late-night eating, particularly those who have type 2 diabetes or are classified as obese. Link to media story: https://www.sciencedaily.com/releases/2020/06/200611094138.htm Link to journal article: https://academic.oup.com/jcem/article/105/8/dgaa354/5855227 ... View more

Recently, the FDA and the FTC issued warning letters to seven companies for selling fraudulent COVID-19 products - primarily dietary supplement formulations. It is no surprise that consumers are seeking ways and products in hopes of bolstering their health and immunity amid the very real perils of COVID-19.  I’ve also gotten questions about dietary supplements and what might help support immunity.  Truly, eating a varied, balanced, and adequate primarily plant-based diet is your best strategy to promote health and maintain immunity.  But if your diet is lacking variety or you are undereating you might benefit from a multivitamin mineral supplement.   And while supplementation is an individual consideration, making sure intake is adequate for nutrients like vitamin A, vitamin C, vitamin D and zinc is important.   Most all essential nutrients play some role in supporting your immune system as well as your overall health – so again, variety and adequate intake of all groups of foods to meet your nutrient and energy needs are your best overall strategy.  I found this media article helpful and of interest:  https://www.chicagotribune.com/coronavirus/sns-nyt-supplements-coronavirus-may-harm-20200326-re2uuag6kvabrblmqgbwj2n4ky-story.html Link to USDA FDA site: https://www.fda.gov/consumers/health-fraud-scams/fraudulent-coronavirus-disease-2019-covid-19-products   ... View more

A previous research article reported poorer outcomes for ICU patients, particularly the elderly, who were vitamin D deficient. A new study now reports that being vitamin D deficient appears to increase risk of getting COVID and impact how severe the case of COVID might be. The indication for supplementation has many considerations, individual dietary adequacy being one of them. See my earlier post about who might be at risk for sub optimal vitamin D status and might warrant supplementation, but also consider that it is difficult for any of us to obtain sufficient vitamin D through food and diet alone. Personally, I take a vitamin D supplement of 2,000 IU several times per week. And as many of us enter fall and winter months, we might not be getting much regular sun exposure - recall vitamin D can be synthesized by exposure of your skin to UV light, but we all still need dietary sources. https://www.upi.com/Health_News/2020/09/03/Vitamin-D-deficiency-raises-COVID-19-infection-risk-by-77-study-finds/7001599139929/ ... View more