What Is the Mediterranean Diet?

Download the Mediterranean Diet Fact Sheet Here Highlights The Basics of the Mediterranean Diet The Mediterranean diet first became of interest to researchers in the 1950s when certain populations in the Mediterranean Sea basin were observed to be in better overall health with lower rates of cardiovascular and metabolic diseases and greater longevity than wealthier nations of the Western world. Thus, the diet refers to the traditional food cultures of the countries that surround the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt and Lebanon. Staples of the Mediterranean diet include fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. In lesser amounts, poultry, eggs, cheese and dairy are consumed. The Mediterranean diet is highlighted in the Dietary Guidelines for Americans (DGA) as a “healthy dietary pattern.”1 But, this diet isn’t restrictive like many fad diets; rather, it emphasizes eating nutrient-dense foods without counting calories or completely omitting any one food type. Moreover, the Mediterranean diet encompasses more than just food; for this reason, it is often described as a way of life. Traditionally, people living in Mediterranean regions have emphasized physical activity, social gatherings and relaxation along with a moderate consumption of wine with meals. In the U.S., drinking alcohol in moderation is defined as limiting intake to two drinks or less per day for men—and one drink or less in a day for women. One drink is equivalent to one and a half ounces of 80 proof (or 40%) distilled spirits/liquor, five ounces of 12% alcohol wine or 12 ounces of 5% alcohol beer. Guidelines for the Mediterranean Diet Unlike some diets, the Mediterranean diet does not have strict requirements. Since its parameters can vary and many people may not be familiar with the Mediterranean diet, here is a quick overview: The Mediterranean Diet and […]

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Aflatoxins in the U.S. Food Supply

Not many of us know that aflatoxins contamination has been recorded as contributing to 25% of estimated loss of the world’s food supply. However, some of us may see aflatoxin in the news every so often being associated with food recalls. These food reliability and safety issues are why aflatoxin is on the radar of government organizations such as the U.S. Department of Agriculture and the European Food Safety Authority. What are aflatoxins? Aflatoxins are part of a larger group of toxins called mycotoxins, which are toxic metabolites that are produced by certain types of fungi and can infect agricultural commodities and make food inedible. Aflatoxins are mainly produced from the Aspergillus species, usually in poor storage or adverse weather conditions. Aspergillus is a species of filamentous fungi found in soil, seeds and grains and decaying vegetation. The contamination occurs when Aspergillus species reproduce in favorable conditions (high temperature and humidity), invading the crop. There are four major types of aflatoxins: B1, B2, G1 and G2, which are named according to the mechanisms of detection (e.g., blue or green fluorescence under UV light). Aflatoxin B1 is the most common in food and is highly toxic having carcinogenic properties. In addition to these four, there is aflatoxin M1, which is produced as a byproduct of the B1 toxin undergoing an enzymatic process in milk and milk products. Now that you know what aflatoxins are and how they’re produced, let’s explore if they could be impacting how we build our grocery lists. Aflatoxins in food Many farmers and food producers in the United States are faced with aflatoxin contamination. In the southern and midsouth regions of the US, aflatoxins have been a recurring issue in corn leading to $20+ million lost. Aflatoxin contaminations have been reported in food and animal feed being […]

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What Is TBHQ, and What Does It Do in Our Food?

It’s snack time, and after a long day, you’re excited to kick back with some cheese, crackers and maybe even a glass of wine. As you pick up your favorite pantry–stable items, you notice that the wrapper on your crackers is slightly unraveled. A test bite confirms what you’ve been thinking: The crackers have gone stale, which could mean more than just an off-putting taste. After successfully preparing another pantry–friendly snack, you may have found in another food what likely kept your crackers nice and crunchy before they turned stale: a common preservative called tert-butylhydroquinone, or TBHQ. More than likely, air seeped into the open bag of your crackers and rendered TBHQ’s protective properties ineffective. Although it is used in plenty of everyday food products, you probably have not heard of TBHQ. Read on to learn more about its function, safety and impact on your body. TBHQ’s Function in Food TBHQ is a common antioxidant that prevents fat oxidation. Oxidation can cause the foods to lose flavor, change color and deplete their nutritional value. Since oxidation can lead to fats turning rancid, TBHQ can also help increase shelf life and reduce the amount of food waste from food spoilage. You’ll often find TBHQ in foods like crackers, fats and oils, chips, donuts, some breads, popcorn, other snacks, pre-made frozen foods and packaged dinners. The U.S. Food and Drug Administration (FDA) classified TBHQ as Generally Recognized as Safe, or “GRAS,” and approved its use in foods in 1972. This decision came as pre–made foods were becoming increasingly popular. Today, many people rely on pre–made foods in some way over the course of their day, and food manufacturers use preservatives like TBHQ to keep foods from going bad as they are transported and stored in freezers, refrigerators, and on store and household […]

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The Bridge Between Food Trade and Food Safety

Many of us enjoy a variety of food products each day and are accustomed to our go-to foods being in stores whenever we want to check them off our shopping lists. In order for grocers all over the country to keep shelves stocked with our favorite items, they must import a variety of fruits, vegetables, animal products and shelf-stable goods that are reliably available from producers. But what you may not know is that many of these staple foods are imported into the U.S. According to the U.S. Food and Drug Administration, the United States imports about 15 percent of its overall food supply. The FDA notes that “more than 200 countries or territories and roughly 125,000 food facilities plus farms supply approximately 32 percent of the fresh vegetables, 55 percent of the fresh fruit, and 94 percent of the seafood that Americans consume annually.” These numbers may surprise you. Why are so many foods imported, and how does the FDA regulate the safety of these imports in order to maintain a unified food system that renders imported foods just as safe as those produced within the U.S.? Why do we have imports? Many of our foods are imported due to the fact that they cannot be grown or manufactured in the U.S. at a rate that would meet our population’s productivity demands. Factors that impact productivity include the type of farming terrain, seasonal weather, and ecological and climatic considerations. These limitations call for many types of fruits that we encounter daily (think bananas, tomatoes, berries, pineapples, grapes and avocados), common vegetables (think bell peppers, squash, cucumbers and onions) as well as tropical products, such as cocoa and coffee, to all be imported. How is imported food regulated for safety? The cornerstone for the FDA’s best practices in food safety […]

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Diversifying MyPlate: South Asian Muslim 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 Nazima Qureshi and I am a Registered Dietitian with a Masters of Public Health, as well as the co-founder of The Healthy Muslims. I primarily work with the Muslim community to help clients implement healthier lifestyle changes without giving up their cultural food. When it comes to my cultural identity, it is a bit of a mix. My parents are from India, I was born in Saudi Arabia and I came to Canada with my family when I was only a year old. I grew up eating my mom’s homecooked traditional South Asian food and we rarely ate out at restaurants. Another aspect of my cultural identity is my religion; I am Muslim, which means that I can only eat halal. Halal follows specific guidelines for how meat is slaughtered and also involves abstaining from alcohol and pork. Now that I am raising my own family […]

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Choice and Safety Perceptions of Bioengineered Foods

Over the years, we all have seen new foods come into our lives from grocery stores, food trucks, restaurants, or other food service venues. New foods can be fun and exciting to try, and it can be intriguing to learn about how and where they are produced. Many foodies and conscientious consumers alike often find knowing more about their food creates familiarity, comfort and reliability; but there are some instances when information about food doesn’t immediately incite positive feelings. This can be the case with bioengineered foods, which include genetically modified organisms (GMOs). While GMO foods have been part of our food system for more than two decades and the safety of GMOs has been consistently affirmed by national and international food safety authorities. Many people are surprised to know there are only a small subset of GMO crops available in the U.S.; these include soybeans, field and sweet corn, canola, cotton used in cottonseed oil production, alfalfa, sugar beets, summer squash, papaya, apples and potatoes. These foods are identical to their conventionally grown counterparts in terms of safety and nutrition; often the biggest difference is on the farmer’s end. These crops often grow more effectively under harsh conditions and need less inputs such as pesticides, water and energy. These facts are known in some circles, but the background of bioengineered foods is news that still needs to be shared and talked about regularly. Let’s look at some recent research that’s been done to see how folks perceive bioengineered foods today. What We are Familiar With Our 2021 Food and Health Survey asked a series of questions about food choices and perceptions about bioengineered food; there were some direct lines that can be drawn between familiarity and the decision to seek or avoid bioengineered foods. When survey takers were asked […]

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Dietary Guidelines for Americans: Healthy Aging

Following a healthy eating pattern is important at every stage of our lives. However, as we age, some of our specific nutrition needs change. For example, as we get older we often need fewer calories but still have similar, or even increased nutrient needs, so it’s especially important to make every bite count. So if you’re an older adult, exactly which foods and nutrients should you be paying special attention to, and why? The 2020-2025 Dietary Guidelines for Americans (DGA) can help you answer this question. The DGA provide science-based advice on what to eat and drink to promote health, reduce the risk of chronic disease and meet nutrient needs through every stage of life, including for older adults. What are the Special Nutrition Considerations to Keep in Mind for Healthy Aging? Calcium and Vitamin D Calcium and vitamin D promote bone health throughout life and help to prevent osteoporosis. Examples of foods high in calcium include cheese, milk, yogurt and sardines, as well as fortified beverages such as orange juice. Examples of foods high in vitamin D include sockeye salmon and rainbow trout. Breakfast cereals, milk and non-dairy milk alternatives are good sources of both calcium and vitamin D. Dietary Fiber Dietary fiber is a key part of good gut and bowel health, which can promote adequate digestion and absorption of several nutrients. Fiber can also help keep you regular. To get more fiber in your diet, look to vegetables, beans, lentils and whole grains. Protein Protein is important for muscle mass, strength and bone health. Try to include a variety of plant and animal protein sources in your diet, including seafood, dairy, lean meats, poultry, eggs, tofu, beans, peas and lentils. Vitamin B12 Vitamin B12 is important for metabolism, heart, nerve and muscle health. Absorption of vitamin B12 […]

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Does Your Diet Affect Your Sleep?

It’s no secret that a healthy diet affects so many different facets of daily life, and sleep is no exception. It’s recommended that adults get seven or more hours of sleep per night. Yet, according to the Centers for Disease Control (CDC), one out of three American adults get less than that. Since not getting enough sleep is linked with many chronic diseases and conditions, such as type 2 diabetes, cardiovascular disease, obesity and depression, focusing on strategies to promote better sleep can lead to better health. While a variety of strategies including exercise, a consistent sleep routine and limiting electronic devices around bedtime can support quality sleep –considering changes to what you eat and drink are other important variables. Sleep 101 Before we dive into the effects of diet on sleep, let’s first discuss the biology of sleep. Sleep is controlled by a variety of hormones in the body, specifically melatonin and serotonin. Melatonin helps regulate sleep and wake cycles, while serotonin signals the body to make more melatonin. Tryptophan, an amino acid found in a variety of protein-rich foods, is a precursor to melatonin and serotonin, which is why tryptophan-rich foods are often recommended for better sleep. Tryptophan for Sleep Studies have also shown that low tryptophan levels in the diet can impair sleep. Some tryptophan-rich foods include meat, seeds, nuts, cheese, eggs and soy products. Interestingly, there’s not a wide range of tryptophan content among meats; Turkey, chicken and beef have about 300 milligrams of tryptophan per 3-ounce serving. However, ounce for ounce, pumpkin seeds pack the highest tryptophan punch, with about 60% more tryptophan than turkey, chicken or beef. Fruits like cherries and kiwis also contain these sleep-promoting hormones and amino acid. Clinical trials have shown that cherry and kiwi consumption improve sleep quality and duration. […]

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