Essential Nutrients for Adult Women, in Each Decade of Life

While the principles of healthy eating remain constant over a woman’s lifespan, women’s bodies also go through changes in each decade of life that may require adjustments to the specific nutrients they need. For example, some vitamins and minerals are critical during a woman’s childbearing years, while others become especially important as aging begins to affect the female body’s nutrient absorption. Knowing which nutrients are key, and at what times, can help women feel their best throughout each decade of life. The 20s and 30s: Folate, Iron, and Calcium Folate and Folic Acid If a woman decides to have children, folate is crucial for a healthy pregnancy, as it helps protect against neural tube defects in a developing fetus. Folate also plays an important role in producing red blood cells in the bone marrow by working closely with vitamin B12. Food sources of folate include beef liver, lentils, asparagus, spinach, broccoli, avocados, and folate-enriched grain products such as bread, pasta, rice, and cereals. Iron Iron is an essential component of red blood cells that transfers oxygen from the lungs to all the body’s tissues. Iron also is necessary for physical growth, neurological development, cellular functioning, and the synthesis of certain hormones. For women in their 20s and 30s, low iron intake is common, and often is compounded through monthly losses via a woman’s menstrual cycle. Iron is found in two main forms in foods: heme iron (found only in meat, seafood, and poultry) and non-heme iron (found in meat, seafood, poultry, some plants, and iron-fortified foods). Calcium Calcium is necessary for bone health and proper functioning of the cardiovascular, muscular, and nervous systems, among many other significant roles. We don’t reach our peak bone mass until our late 20s, so it’s especially important to consume adequate amounts of calcium in […]

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5 Insights into How Americans View Their Diets

As I dietetic intern preparing for my RD exam this summer, I was excited to participate in the Food and Health Survey Webinar on June 3, 2015.  We typically generalize what we think Americans want to hear about their health, but some of the data can be surprising. Here are 5 of my takeaways from the latest Food & Health Survey:   1. Of Americans who rated their health as excellent or very good, 27% were overweight and 28% were obese.   This really surprised me. Those who are overweight or obese are at risk for a number of co-morbidities such as diabetes, hypertension, sleep apnea and certain types of cancer (just to name a few).  This data shows that those who are overweight and obese don’t see themselves as being in poor health.  It is the job of health professionals to stress the importance of maintaining a healthy weight to prevent development of these diseases.   2. To improve healthfulness of one’s diet, 6% of Americans consulted an RD for information. 20% sought out another medical professional. 32% of those polled are using friends and family to improve healthfulness of their diet, and 22% are using a weight loss plan.  Only 26% of those polled consulted a clinical provider. Registered dietitians need to work to reach consumers where they’re at.  Ultimately, RDs may need to have a stronger media presence, both traditionally and digitally, in order reach Americans seeking food and health related information. 3. Only 39% of those polled believe Americans over 65 who live a sedentary lifestyle need additional protein in their diet. Unfortunately, older Americans who live sedentary lives are at great risk for protein losses.  This statistic alarms me because if Americans do not understand the need for increased protein for the elderly, caretakers may not prioritize the […]

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How to Prep the Perfect Picnic

You finally did it! You’ve got a date scheduled. Look at you! What is your activity of choice? A summer picnic in the park. Now you just have to prepare and pack some delicious food. The only problem is… Never fear. We’ve got your back. Here are some tips to help you fix a nutritious (and delicious) outdoor meal. 1. Taste the rainbow. During summer, fresh fruits and vegetables are plentiful. They are also really good for you! Fruits and vegetables are naturally low-calorie and a guilt-free way to bulk-up your meals. They also contain lots of antioxidants and fiber, which aids in digestion. According to the USDA, more than 30 different varieties of fruits and vegetables are in-season during the summer. This includes watermelon, apples, strawberries, and green beans. Fill up your picnic basket with a colorful fruit salad paired with vanilla yogurt dip.   2. Pack in the protein, fiber, and vitamins. Impress your picnic partner with your nutrition savvy. Opt for a healthful main dish like a whole wheat wrap filled with veggies and lean protein. Whether it’s chicken or tofu, protein keeps you feeling full and supports your muscle growth. You can add a variety of other ingredients, such as sun-dried tomatoes, spinach leaves, cucumbers, avocados, and grated cheese. Pair with a tomato mozzarella salad. Here is a simple recipe: What You’ll Need: Directions: Cut up the tomatoes and mozzarella into small cubes. Add the basil leaves, vinegar and olive oil. Sprinkle on a little salt and chill in the refrigerator for one hour.   3. Add a dash of activity. To work up an appetite, incorporate physical activity into your day in the great outdoors. A study published in The American Journal of Medicine found that, for most Americans, physical activity can protect against weight […]

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The Umami Factor: 4 Surprising Facts about MSG

I was having lunch with a friend last week and she told me she was avoiding MSG. When I asked her why, she mentioned that she had read about it on the Internet. That was a big red flag. Obviously, not all information on the web is accurate or science-based. I’m always trying to stay current with the latest science on food and nutrition topics, so I went home and looked for info on MSG from credible sources, like the FDA. That’s when I learned some surprising, and sometimes overlooked, facts about MSG. 1. The “G” in “MSG” is responsible for umami. Somewhat akin to the “sixth sense”, there is a “fifth taste” you may not even know you had: umami. In addition to sweet, sour, salty and bitter, this fifth basic taste is described as savory. Even if you have heard of umami, I wonder if you were aware that the taste is attributed to foods containing glutamate, an amino acid in food. Glutamate is found naturally in many foods such as tomatoes, walnuts, mushrooms and meat. It’s also present in many food ingredients such as soy sauce and MSG (monosodium glutamate).   2. MSG is naturally occurring. Besides being added to foods, MSG also occurs in nature. Tomatoes and cheeses contain naturally occurring MSG. With all that glutamate, it’s no wonder that classic grilled-cheese/tomato-soup combo is so savory. The MSG that is added to foods is produced by a natural fermentation process, similar to the processes used to make yogurt or vinegar. MSG (monosodium glutamate) has only two components: sodium (a mineral) and glutamate (an amino acid).   3. MSG provides more flavor, with less sodium. MSG contains only one-third the amount of sodium as table salt. Also, MSG amplifies and enhances the flavor of foods – whether […]

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Can You Be “Addicted” to Caffeine?

I often tell people I’m addicted to chocolate, sleep and ballet class. If there is chocolate nearby, I don’t even try to resist it – I eat it. I crave quality sleep every night – I really like eight hours, but can function on six if I have to. And I’m adamant about going to my ballet class once a week or I go stir crazy. Does this mean I’m addicted because I can’t resist something, I need something in order to function or I’m tense and nervous without it? Of course not. Because chocolate, sleep and ballet are not addictive. And neither is caffeine. You may have heard a friend or coworker joke that they are “addicted” to their morning caffeine. But, fortunately, science shows that isn’t the case. Decades of research found that, for most of us, moderate amounts of caffeine are safe and do not harm health, and evidence of true addiction has not been found in studies of caffeine. Some people might experience mild, temporary effects from abruptly stopping caffeine consumption, like headache, restlessness, and irritability. However, experts agree that discomfort can be avoided by gradually decreasing caffeine intake over time.  Not only is caffeine’s safety supported by its long history of consumption and extensive research, but recent data shows the average American’s caffeine intake is below moderate levels – about 165 mg per day. (Moderate daily consumption is 300 to 400 mg per day for a healthy adult.) Certain people (such as children, pregnant women, or those who have a history of heart attack or high blood pressure) may be more sensitive to caffeine and therefore may need to limit or avoid it. If you think you might be sensitive to caffeine or are experiencing jitters or sleeplessness, I recommend talking it over with your healthcare provider to determine the […]

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5 Nutrition and Food Safety Pregnancy Myths

Pregnancy can be both an incredibly exciting and nerve-racking time. And as the logistical reality of pregnancy sets in, women who are expecting often swiftly come to understand all the ways they may not be able to eat exactly as they did before—particularly when it comes to the safety of many foods and beverages. But not to worry: If you’re pregnant or trying to become pregnant, there are a wealth of resources to help you eat well during this special stage of life. In this article, we round up and debunk some of the most common myths surrounding nutrition and food safety during pregnancy so that you can feel more confident about your food choices and eating patterns over the next 9 months. Myth 1: You need more calories during all stages of pregnancy. Ever heard the phrase “eating for two”? It can be a little misleading. You might be surprised to learn that you don’t need any extra calories to feed a growing baby until the second and third trimesters of your pregnancy. For the first trimester, you can eat about the same amount as you did before you were pregnant. Then, in the second trimester, your calorie needs will increase by about 340 calories per day—about the amount in two tablespoons of hummus, one pita bread and raw veggies or about five ounces of yogurt, one fourth cup granola and one cup berries. In the third trimester, you should aim for about 500 extra calories per day. Note that these calorie needs may differ depending on your pre-pregnancy weight, activity level and if you are carrying multiples, and it’s best to speak with your healthcare provider about your specific needs. If counting calories makes your head spin, try focusing on tuning into your hunger and fullness cues. Your […]

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What’s Up with Protein and Protein Supps?

Chatter about protein and protein supplements have been getting a good deal of attention recently. With so much misinformation about amounts, timing and sources here are the answers to five common questions about this important macronutrient. Why is protein important? Protein plays vital functions in our bodies, including building connective tissues and supporting the immune system. Protein can also help us maintain a healthy weight by increasing satiety and preserving lean body mass. In addition, protein can support exercise and fitness goals since protein aids muscle growth and repair. How much protein is needed? While there are extremely rare conditions where protein intake should be carefully monitored, the large majority of us get significant health benefits from eating the right amount of protein for our needs. Macronutrient amounts, including protein, are determined by the Recommended Dietary Allowance (RDA) set by the National Academy of Medicine (formerly the Institute of Medicine (IOM)). The RDA for protein is 0.8 gram per kilogram of body weight per day (g/kg/d) for adults. However, a recent position statement from the International Society of Sports Nutrition (ISSN) suggests that the majority of people who exercise should eat a minimum of 1.4 to 2.0 g/kg/d of protein. Training athletes, which most of us are not, may require even more protein than that. Now before you start busting out your calculator to crunch these g/kg/d numbers, let’s talk about what it means. The recommended amount of 0.8 g/kg/d was defined by the IOM as the intake level necessary to meet sufficient protein needs for an average healthy adult, which varies based on activity level, gender, weight and genetics. The amounts suggested by ISSN for exercising individuals and training athletes are designed to support building and maintaining muscle mass.   Additionally, the IOM has established Acceptable Macronutrient Distribution Range (AMDR) […]

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Food for Thought This Healthy Aging Month

Healthy Aging Month is a great time to consider how beliefs and behaviors around food change as we age. Aside from what is often a distinct set of beliefs about nutrition, and an evolving set of eating behaviors, older adults also have different nutritional needs than their younger counterparts. As the body ages, it processes food more slowly and requires different levels of nutrients in order to fuel the body, maintain muscle mass and promote optimal cognitive health. The 2017 Food and Health Survey findings include a detailed report focused exclusively on older adults ages 50 to 80. This report was conducted in collaboration with the AARP Foundation. The findings shed new light on older adults’ eating attitudes and perceptions. Let’s see how they stack up against their younger counterparts. Health Risks Fluid and Fiber As you can see, older adults are a pretty nutrition-savvy group. The 2017 Food and Health Survey shows how older adults may be changing their eating habits to match their unique nutrition needs and to lower their risk for chronic disease. This could be, at least partially, a result of who they trust for their information. The survey shows how older adults are more likely to trust conversations with healthcare professionals and registered dietitians as sources of information on what to eat and avoid. They are also less likely than younger consumers to get nutrition information from family and friends. This trust in – and reliance on – credentialed sources, like health professionals and registered dietitians, could be putting older adults on the path to good nutrition. For more information on how nutrition needs change over time, and how to get the nutrients you need for healthy aging, check out this resource. Adam Sachs, University of Maryland dietetic intern, contributed to this post.

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