What Are the 10 Principles of Intuitive Eating?

We’ve talked about intuitive eating in the past (check out our hunger scale!) but never fully dove into all 10 principles — until now. Intuitive Eating was coined by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA, FAND, after their clients expressed concerns about the diet plans they had been given in the past. Eager to learn more about how we instinctively eat and to improve their clients’ relationship with food, the founders developed and began teaching 10 principles for intuitive eating. 1. Reject the diet mentality Diet culture surrounds us, but you don’t have to participate. We all have friends or family members who have been on diets that strike us as a little (or a lot) extreme or unsustainable. Say no to rigid food rules, dietary restrictions that aren’t medically necessary and the pressure to eat perfectly all the time. There’s always going to be a new fad diet to try, but research shows crash diets don’t work. 2. Honor your hunger Since we were born, we’ve had people telling us when and how much to eat. But the thing is: as babies, we cry when we’re hungry — even if it’s outside the typical breakfast, lunch and dinner eating times. While some structure to meals can be helpful if you have a busy schedule, ignoring your hunger because it’s not “time to eat” isn’t helpful. Most of the time, it just makes us hangry. Ain’t nobody got time for that. 3. Make peace with food Stop fighting with food and allow yourself to eat all types of food. There are obviously cases where you should strictly steer clear of a food, like if you have an allergy to it or it will interfere with an illness or medication. But generally speaking, if we […]

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Cannabinoids as Food Ingredients

You may be shocked to know that cannabinoids can be used in baked goods, beverages and even condiments being served at your next BBQ or picnic. In the food ingredient sector, CBD and THC are leading trends in new food ingredients. Marketing experts, product developers and food scientists are on the cusp of creating a new generation of CBD-infused food and beverage must-haves. (Did you miss our article explaining the differences between CBD and THC? Read it here.) These products are being developed from three CBD-derived ingredients that are currently available to food companies. They are cannabis-infused butter, cannabinoid oils, and water-soluble cannabinoids. Each product has specific recommendations and uses. The Science of CBD-infused Products This next section will allow us to understand the science behind CBD-infused butter and oils. It may seem technical, but don’t give up. A little food science never hurt anyone! CBD-infused butter is made by infusing decarboxylated cannabis compounds into butter under low heat for a specific period. It’s then strained to remove any non-essential leftovers or impurities. During the decarboxylation process, which includes heat, the molecular structure of THCA is changed, thus activating the psychoactive components of THC in marijuana. That’s why raw leaves are non-psychoactive. THCA requires heat to convert into THC’s psychoactive state. But wait. What on earth is THCA? THCA is tetrahydrocannabinolic acid. It’s a cannabinoid that’s related to THC and can be technically described as the “precursor to THC.” Within the actual cannabis plant, THCA is produced before THC. It is then transferred through the decarboxylation process. This process includes heat, sunlight or even curing for an extended period. During this time the carboxylic acid – the A in THCA is removed, leaving behind THC. Cannabinoid oils are produced through several methods linked together from start to finish. Once extracted […]

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What Is Propylene Glycol, and What Does It Do in Our Food?

As you put away the flour from making pancakes, you glance into the pantry and notice a second box of that cake mix you used for your last Thanksgiving dinner. You remember how tasty the cake was, and how moist it stayed, even after a week. You may wonder, “How could cake made from a simple box mix maintain its texture so well?” And before you know it, you’re craving it again! You can thank the food ingredient known as propylene glycol for helping your cake stay moist and intact for so long. But what exactly is propylene glycol, and how did it get into your cake mix? What is propylene glycol? Propylene glycol is a synthetic liquid that is clear, colorless and tasteless. The U.S. Food and Drug Administration (FDA) considers propylene glycol safe for a variety of uses, including for the absorption of extra water in our foods, in medication, and in cosmetics so that they maintain their moisture and preserve color and consistency. Propylene glycol also helps to dissolve ingredients that are added to products so that the product forms an ideal consistency. It’s also a safe food additive that exhibits low levels of toxicity within the body. What foods contain propylene glycol? Propylene glycol is approved for use in many processed and packaged foods, including: Considering all the foods that propylene glycol is added to, it’s also helpful to know that it functions in food as a humectant (pulling moisture toward it) and solvent (helping to dissolve one ingredient in another). Propylene glycol is also an anti-caking agent, antioxidant, dough strengthener, emulsifier, flavor agent, formulation aid, stabilizer and thickener, glazing agent, texturizer, and antimicrobial agent (helping to kill or slow the growth of microorganisms, like bacteria or fungi that may contaminate food). While this information may […]

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Six Tips for Holiday Hosting with Food Allergies

A few years ago, I hosted my first Thanksgiving dinner, which turned into a wild scramble in my tiny apartment kitchen while I cooked a meal for seven. On top of all that, my sister-in-law was coming, and her wheat allergy made things a little trickier. Hosting a big meal for guests with food allergies can be challenging, especially when everyone is depending on you to make a safe, delicious, mistake-free meal. While I was fortunate to know which allergies to look out for in my cooking, sometimes guests show up without notice. My list of tips below can help keep your holiday dinners running smoothly, even if there’s an unexpected guest at your table. In fact, sometimes surprises give you an opportunity to get creative in the kitchen! 1. Offer allergy-free alternatives Instead of scrapping a dish altogether, offer an allergen-free alternative dish to ensure everyone can enjoy a little of everything. For my family, stuffing is the big hit, but I knew we would need a wheat-free alternative for my sister-in-law. My solution: cornbread stuffing in addition to classic wheat bread stuffing. Here are some other ideas for adjusting popular side dishes: swap out cow’s milk for coconut milk in mashed potatoes; leave the walnuts on the side for the sweet potato casserole; and make a crust-less apple crisp instead of apple pie. It’s also important to keep in mind that just because a dish is free of one allergen, it may still contain others. For example, while cornbread stuffing is free of wheat, it may still contain dairy products. 2. Keep allergen-containing foods separate In an ideal world, we would have the space of a commercial kitchen to cook our holiday meals. My tiny city apartment was far from ideal. This meant being extra vigilant about separating food ingredients. […]

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Ingredient Innovations in 2023: What’s New in Our Food?

Many of us like to sample new foods we come across in the grocery store—why not try an exciting, even innovative product we may have heard about from a friend, family member, or social media? The IFIC 2023 Food and Health Survey found that 42% of consumers have encountered food or nutrition information on social media, and that of that subgroup, more than half (51%) have tried a new recipe and 41% have bought a new brand or product because of what they have seen promoted there. Yet although we may be willing to try new foods and brands, many of us still like to educate ourselves on new products before (or while) making a purchase by reading the labels on our foods. The Food and Health Survey also found that 55% percent of consumers “always” or “often” pay attention to the labels on food and beverage packaging when shopping in a store; and 46% always or often pay attention to labels when shopping online. These labels can tell us where our food was made, give nutrition information, and provide detailed ingredient lists. Indeed, ingredient lists for many foods can reveal how innovations over the years have led to new sources for recipes that can be more sustainable and accessible for producers and consumers alike. While all ingredients that are used in our foods are regulated by the U.S. Food and Drug Administration (FDA), you may still have a few questions about new ingredient technologies. Let’s take a look at some of the ingredient innovations that have piqued public interest lately—and can be found on shelves today. Precision Fermentation Precision fermentation is a process that uses microorganisms to produce edible ingredients, such as protein, that can then be used in food production. For example, precision fermentation manufacturers have figured out […]

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The Case For Consumer-Centric Communications On Ultra-Processed Foods

Imagine a world where consumer communication outpaces the speed of scientific rigor. Where concepts that sound science-based, and make sense on the surface, shape real-life food beliefs, decisions, and eating behaviors. Where food and nutrition opinions, sentiments, and habits are formed and reinforced for generations. Now imagine that the scientific evidence catches up, and in fact, we have gotten ahead of ourselves, leading to unintended consequences related to consumers’ food and nutrition beliefs and behaviors, and subsequently, health outcomes. In reality, we may be at this inflection point with processed foods. What Is Processing and Ultra-Processed Food? Processing is the step that keeps much of our food safe. Food processing also decreases waste and plays a role in U.S. food and nutrition security. Various systems have been created to measure the level of processing in foods and identify those that are ultra-processed (UPF). Notably, there is a lack of consensus around one standardized system, making it difficult to scientifically test any potential impact of food processing on health beyond effects that are nutrition-related and well-known. In fact, several research roadmaps have been developed to address research gaps, including one from the U.S. Department of Agriculture (USDA). Still, in the media and public discourse, UPFs are often represented as “junk food” and linked to various environmental and health maladies. They have also become public enemy #1 in dietary guidance around the globe. Despite Long-Standing Advice, Diet Quality Remains Elusive The U.S. is experiencing a prolonged food and nutrition security crisis – Americans are malnourished. Food insecurity rates increased from 2021 to 2022, and millions of Americans live in areas that are low-income and have low access to nearby supermarkets. The average Healthy Eating Index (HEI) diet quality score is 59 out of 100 – a failing grade. In short, we are a […]

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Get the Lead Out

Spring is in the air—and so are the annual testing lab reports on everything from cars to washers and dryers and even lead in fruit juices. That report reminded me of how fortunate I am that I understand where our food comes from. With my background in Food and Nutrition Sciences, I was not shocked to know that low levels of metals—such as lead, cadmium and arsenic—are present in our day-to-day meals. As a typical science nerd, I’ve memorized every element on the classic periodic table and learned that most elements are found naturally on the earth. Elements can be solid or liquid and metals are typically seen in their solid forms. Elements Are Essential for Life My nutrition training has helped me understand how natural elements can promote good health and are critical to sustaining life. We interact with some elements more than others. Some elements help us build strong bodies and others help us build the structures and technologies that make our lives easier. In addition to commonly known elements, like oxygen, carbon, and hydrogen, there are dozens of others on the periodic table that are particularly necessary and beneficial to our health and well-being. For example, It All Starts in the Soil Plant-based foods and beverages all start in the soil. Plant life depends on the elements that are naturally present in the earth to grow. When fully grown, these plants are harvested, cleaned and sometimes processed to become the familiar foods we enjoy every day. Our bodies don’t produce every nutrient we need. We rely on our food to receive many of them. As part of their own growth process, plants take up all-natural forms of elements from the soil, air and water using their roots and stomata. Along the way, trace levels of natural metals […]

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Meat and Other Novel Food Allergies

We likely all know someone allergic to peanuts, eggs, almonds or some of the other Big Eight allergens. But meat? That’s a new one. A meat allergy isn’t the only unique allergy you might run across. Cases of anaphylaxis to spices, celery, bananas and many other foods have also been reported in the past several years. Although these allergies affect a relatively small proportion of the population, they are still important to be aware of. First, let’s review allergies Before we dive into these novel food allergies, let’s recap the difference between an allergy and an intolerance. A food allergy is an immune-mediated response to a substance in foods and can be life-threatening. The immune system releases immunoglobulin E (IgE) antibodies in response to what it thinks is an invader, such as protein from peanuts or even peanut butter. On the flip side, an intolerance affects the digestive system and usually causes an upset stomach, nausea, vomiting or diarrhea, but is typically not life-threatening. Some symptoms might overlap, which for many, can be confusing to know whether it’s a true food allergy or an intolerance. It’s important to remember that only a board-certified allergist can truly diagnose an allergy. We’ll be discussing allergies here, but an intolerance to any of these foods is also possible. The Food and Drug Administration (FDA) currently recognizes eight major allergens (the “Big Eight”) which are responsible for ~90% of allergic reactions in the U.S.: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans. FDA enforces the Food Allergen Labeling and Consumer Protection Act (FALCPA) which regulates labeling of these major allergens. According to FALCPA, a food that contains any of these allergens as an ingredient must be labeled on the packaging. FDA also recognizes that more than 160 foods can and do […]

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