Coronavirus: Healthy Habits During a Pandemic

It’s hard to miss the news headlines or the Centers for Disease Control and Prevention (CDC) updates about a wide-spreading pathogen, the coronavirus known as COVID-19. With travel restrictions rising and health officials advising the public to practice social distancing, many people are concerned about how contagious this virus is and what they can do to prevent themselves from getting sick. The Food and Drug Administration (FDA), CDC, World Health Organization (WHO) and other public health authorities currently are working together to help keep the public informed and safe, but they are still investigating this new virus and its pathogenic characteristics, symptoms and rate of infection. As we continue to learn more about the person-to person spread of the new coronavirus, thoughts about best practices for safe food handling may come to mind. Let’s talk a bit more about this virus and how routine hygienic practices like handwashing are at the forefront of prevention. What is the new coronavirus? The coronavirus disease that is currently circulating is called COVID-19. The disease has now been labeled as a pandemic due to its worldwide spread and impacts. The CDC defines a pandemic as a global outbreak of disease that occurs when a new virus infects and passes between people persistently. Due to there being minimal to no pre-existing immunity among the human population against the new coronavirus, it is now spreading rapidly and exponentially worldwide. The COVID-19 virus is part of a family of other coronaviruses. These viruses can cause illness in animals and humans. The new coronavirus was first discovered during a disease outbreak in Wuhan, China, in December 2019. The vast majority of confirmed cases of the new coronavirus are in mainland China. However, there are growing instances of infection on other continents and reported cases—including deaths—in the United States […]

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When It Comes to Immune Health, Does What We Eat Matter?

There may be no more important part of our body than our immune system. Through its nonstop work to prevent and limit the effects of harmful pathogens like bacteria and viruses, we’re able to maintain our health and recover from illnesses caused by these invaders. Our immune cells make up one of the most sophisticated, coordinated systems in the body—one that is essential for our survival. With the recent outbreak of the novel coronavirus, also known as COVID-19, there has been an increased focus on the importance of keeping our immune systems running strong. As a result, there’s a lot of information being shared about the effect that food and dietary supplements might have on immune health. Some of this information is based in strong science, while some is…not so much. In this article, we’ll address how the food we eat can support immune health, why many trendy supplements and “superfoods” don’t make the cut, and whether or not you can really “boost” your immune system through food. (Hint: the answer is no.) We want to be clear that the information provided here relates to healthy adults; the same conclusions may not apply to children, the elderly or those who are immunocompromised. Is diet connected to immune health? Yes! Many nutrients we get through the food we eat are essential for immune function, so eating a well-balanced, healthy diet allows your immune system to be the best version of itself. When we get sick and our immune system becomes more active, the demand for both energy and nutrients goes up, making adequate nutrition even more vital. At the same time, for most healthy people, consuming more energy (as in, calories) or nutrients than we need won’t necessarily give any added immune benefits. Almost everything that we consume above and beyond […]

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The Science Behind Intuitive Eating

Years of research demonstrate that for most people, rigid dietary patterns do not lead to sustained weight loss or improved psychological well-being. Many of us have firsthand experience of the difficulties of dieting, and it’s no surprise that we might be looking for alternatives. A practice known as intuitive eating—with a focus on becoming in tune with your body’s hunger and fullness signals and combating black-and-white thinking around food choices—is a potential option. Intuitive eating is a frequent buzzword and has become increasingly popular in recent years, but confusion exists around what this approach is all about. This article will dive deeper into what intuitive eating is, clarify related terms, and explain what the research says about intuitive eating’s effect on health outcomes. What is intuitive eating? Intuitive eating was created by two registered dietitians, Evelyn Tribole and Elyse Resch, and first published in a book of the same name in 1995. As noted by the creators, intuitive eating is a “self-care eating framework rooted in science and supported by clinical experience.” It’s based on ten principles, quoted below: While intuitive eating does not operate by rules per se, its principles are meant to guide you toward a healthier relationship with food and your body. Intuitive eating works in two primary ways: (1) it helps you get back in tune with your body’s signals for hunger, fullness and satisfaction (also known as interoceptive awareness); and (2) it removes obstacles that might prevent you from listening to your body (these obstacles typically are externally motivated food rules and rigid thoughts about eating). It’s important to note that advocates for intuitive eating assert that intentionally pursuing weight loss does not allow you to eat intuitively, as doing so inhibits you from listening to your body’s signals. This does not mean that it’s […]

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Small Nutrition Shifts for the New Year

For many of us, the new year brings pressure to overhaul our lives with diet and lifestyle changes. Our 2020 New Year’s diet survey, released in February 2020, found that 42% of Americans reported making dietary changes in January. But by the end of 2020, when the COVID-19 pandemic had been waging for nearly a year, the tone had changed—understandably. According to our 2020 year-end survey, only 15% of consumers said they planned to make a food or beverage-related resolution in the coming new year. So far, your January may not have involved massive health goals, and that’s okay. In fact, smaller and more manageable shifts in your lifestyle can also set you on a path toward improved health—and one that may be more sustainable and lasting over the long term. If you’re looking for a few ideas to try, the following options can all be implemented steadily over the next year. Try one (or more) and see what best fits with your current lifestyle. 1. Choose fiber-rich whole grains for half of your daily grain servings Did you know that most Americans consume about half the amount of fiber recommended by the National Academies of Science, Engineering and Medicine, and only about 5% of the population meet the recommendations for dietary fiber intake? Fiber is an important nutrient that can reduce your risk for several chronic diseases, and choosing whole grains can help increase your fiber intake. In fact, the current Dietary Guidelines for Americans recommend that we make half of our daily grain servings whole grains. Here are some tips to increase your whole grain intake: 2. Try some alternatives to reduce your added sugar intake While avoiding added sugars completely isn’t entirely realistic, it’s fair to say that many people could benefit from eating less added sugar—most […]

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Diversifying MyPlate: Chinese Cuisine

The Dietary Guidelines for Americans and their associated MyPlate graphic are commonly referenced resources for learning about healthy and nutritious eating. The recently updated 2020–2025 Dietary Guidelines for Americans put a stronger focus on meeting dietary recommendations while keeping cultural preferences in mind, and resources highlighting culturally inclusive approaches are valuable tools for translating the general messages of MyPlate and the Dietary Guidelines to more Americans. This article is part of a series that shows how healthy eating can take on many different forms outside of the Western diet. The featured guest authors will demonstrate what healthy eating looks like in their culture and how many of the MyPlate food groups and principles can translate across varying cultures and world cuisines. Each article in this series is written by a registered dietitian who is experienced in integrating culturally inclusive approaches into their work. About the Author My name is Michelle Jaelin (in Traditional Chinese, 關靜嫻). I’m a TV-media and communications dietitian, and my main focus in dietetics is on Asian food and cultural nutrition. I’m of Chinese descent, my parents are from Hong Kong, and I am Canadian-born. Watching my English-as-a-second-language parents try to navigate and understand the healthcare system inspired me to focus on this area in dietetics. Given that traditional dietary guidelines are based on Euro-centric diets, I didn’t find the information out there inclusive enough to Asian Canadians and other ethnic groups. My cultural preference is on mainly the Chinese diet in North America. In China there are many diverse cuisines, eight of which are considered primary or “high” cuisines. This particular article emphasizes mostly cuisine from Guangdong province, a coastal province in South China that has evolved to become a part of American culture. The History of Chinese People and Cuisine in North America The Chinese […]

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Diversifying MyPlate: Haitian Cuisine

The Dietary Guidelines for Americans and its associated MyPlate graphic are commonly referenced resources for learning about healthy and nutritious eating. The recently-updated 2020-2025 Dietary Guidelines for Americans put a stronger focus on meeting dietary recommendations while keeping cultural preferences in mind, and resources highlighting culturally inclusive approaches are valuable tools for translating the general messages of MyPlate and the Dietary Guidelines to more Americans. This article is part of a series that shows how healthy eating can take on many different forms outside of the Western diet. While for many, meals might not exactly resemble MyPlate, the featured guest authors will demonstrate what healthy eating looks like in their culture, and how many of the food groups and principles can translate across cultures and cuisines. Each article in this series is written by a registered dietitian who is experienced in integrating culturally inclusive approaches into their work. About the Author My name is Carlie Saint-Laurent Beaucejour, a registered dietitian and Owner of Crave with Carlie LLC, a virtual nutrition counseling practice. I have a focus on women’s health, particularly Black women from Caribbean and American culture. As a Haitian-American woman born and raised on Long Island, who had no idea how much my parents’ culture and food would live through me, I have always had a love for food and how it brings people happiness and joy. I understand the battle my clients face with wanting to change their eating habits to better their health without losing their cultural food preferences, and I help to guide them in knowing it’s possible to incorporate both. The Connection between Haitian Food and Culture Food is a focal point of Haitian culture; it is how we show love, grieve and celebrate, and that has influenced my nutrition approach that all foods can […]

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Dietary Guidelines for Americans for Adults Ages 19-59

Adulting can be hard. We are constantly juggling priorities, including work, family, school, a social life and so much more. While healthy eating can be daunting to add to the mix, it doesn’t have to be.  In fact, eating healthy foods can help us manage the stress that comes with adulting. The 2020-2025 Dietary Guidelines for Americans (DGA) provide special nutrition considerations for adults – essentially, what Americans should be paying particular attention to during adulthood. The DGA provide science-based advice on what to eat and drink to promote health, to reduce the risk of chronic disease and to meet nutrient needs through every stage of life, including for adults. Here are a few places to start:  Go Big on Bone Health Calcium and vitamin D are important for healthy bones when we’re young and as we age. Calcium is in dairy products, canned sardines and salmon and some leafy green vegetables. Vitamin D is found naturally in fish like salmon and trout, and most milk is fortified with vitamin D. Many foods are fortified with both calcium and vitamin D, including breakfast cereals and plant-based dairy alternatives. Focus on Fiber  Fiber is good for heart health, digestive health and more, but most of us don’t get enough of it. Try to incorporate fruits, vegetables, beans and lentils into meals and snacks. Additionally, look for breads, cereals and pasta made with whole grains. Get Cooking Cooking at home can be a great way to learn new skills, while enjoying quality time with your friends and family – it’s also easier on your wallet than takeout. Try out recipes that balance the food groups in MyPlate and you’ll be on your way to building healthy, nutrient-dense meals. Remember, what you put on your plate is just one piece of the health puzzle, but it’s a very important one. Check out our video above to learn more […]

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Food and Inflammation Series: Is Gluten Inflammatory?

What we eat has long been recognized to impact our health – most notably, our risk for diet-related chronic diseases. More recently, the conversation surrounding how dietary choices are related to developing chronic inflammation has become a hot area in preventative nutrition. In this series, we will take a closer look at how some dietary factors are related to inflammation, starting with gluten. What is Inflammation? Inflammation is a natural process in the body and refers to the immune system’s response to an irritant. This is how the body protects and heals itself. If you have ever had a paper cut or burned your tongue on a hot cup of coffee, the process of healing the wound is the inflammatory response in action. These are examples of acute inflammation, which is a relatively short-lived response to injury, irritation, and/or infection. Acute inflammation can be brought on by infectious factors like bacteria or viruses, non-infectious factors like injuries and chemicals, or psychological factors like stress or excitement. In contrast, chronic inflammation is a long-term physiologic response that can last anywhere from weeks to years. Unlike acute inflammation, chronic inflammation is not always visible to the naked eye. It can be brought on by a number of factors, including autoimmune conditions, chronic stress, long-term exposure to pollutants, physical inactivity and certain dietary exposures. The constantly activated inflammatory response creates destructive reactions that damage cells and are linked to increased risk of conditions like diabetes, cardiovascular disease, dementia, depression, and certain cancers. The Connection between Food and Inflammation Inflammation is a complicated process; the connection between food and inflammation is still being researched. Some research shows that certain nutrients like vitamin E, magnesium, fiber and antioxidants like polyphenols can reduce inflammation. Diets that are high in refined starches, sugar, saturated and artificial trans […]

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