Ditching Fruit Because of Its Sugar Content? That’s Bananas!

A recent video on BuzzFeed compared the relative sugar content in various fruits, the not-so-subtle implication being that “sugar = bad.” Such a message is not only over-simplified—focusing, as so much clickbait does, on demonizing a single ingredient (sugar, in this case)—but its aim is to evoke a kneejerk reaction that could actually end up being worse for your health than the messenger might intend. The truth is that fruits contain a wide variety of nutrients that are vital to your health and well-being. In the public interest, we thought we would show you what else you’d be missing if you ditched the fruit shown in BuzzFeed’s ill-conceived video: Mangoes   Bananas   Strawberries   Grapes   Blueberries   Oranges   Raspberries   Apples   Yellow Peaches The bottom line is that if you are avoiding fruits solely because of their sugar content, then—to borrow a phrase from BuzzFeed—”you’re doing it wrong!”

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Please Don’t Switch Out Your Vegetable Oils for Lard

If headlines on your Twitter feed are telling you to cook with lard instead of vegetable oil, please don’t listen. Here’s why. The 2015 Dietary Guidelines Advisory Committee and the World Health Organization (WHO) recommend limiting saturated fat intake to less than 10 percent of total calories per day. In fact, the 2015 recommendation isn’t much different than the original Dietary Goals for the United States published in 1977. In other words, nutrition guidance encourages you to REPLACE foods that are high in saturated fats (like butter and lard) with foods that are high in unsaturated fats (like vegetable oils). This recommendation is backed by strong evidence from randomized-control trials (the scientific gold standard!) that show replacing saturated fatty acids with unsaturated fats, especially PUFAs, significantly reduces total and LDL blood cholesterol levels. That’s a good thing for reducing your risk of heart disease.  How do you take your nutritious fats to the next level? Enjoy both PUFA (polyunsaturated fatty acid) and MUFA (monounsaturated fatty acid). PUFAs (i.e. omega-3 and omega-6 fatty acids) are found in fish such as salmon, or nuts and seeds such as walnuts (omega-3), and soy, corn and canola (omega-6).   Both are needed and have broad positive health effects, such as improving heart health and cognitive function. MUFAs (i.e. omega-9 fatty acids), like those found in almonds, avocados, olive and canola oils, also improve heart health.  While all cooking oils contain saturated fat, canola oil has the least amount. It also has the most omega-3 fatty acids of the common cooking oils. Soybean oil also contains a significant amount of omega-3 fatty acids. Olive oil, on the other hand, is known for its high MUFA content. To get a healthful blend of PUFAs and MUFAs, mix up your vegetable oils, incorporate a variety of nuts into your diet, top dishes with […]

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Women’s World Cup (Nutrition) Flashback: Julie Foudy on Nutrition

Sixteen years ago, I curled up on the couch with my father and grandfather. We cheered and cheered as Julie Foudy captained the US women’s team to the championship. Now, she’s championing smart nutrition! Her latest interview highlighted the importance of carbs, electrolytes, and sugar for intensity and endurance in sports. Here are a few of our faves: 1. Carbs are needed for endurance. Soccer is a 90-minute marathon … Foudy says that carbohydrates are essential. And she’s right! Leslie Bonci, MPH, RD, CSSD, LDN, is a sports dietitian for professional teams including the Pittsburgh Steelers, Penguins, and Pirates; the Washington Nationals; and the Toronto Blue Jays. She highlights the carbohydrates and protein combination as ‘fuel.’ Does that mean you need to carbo-load before this kind of endurance? If you eat a diet that is at least 50% carbs at each meal, you really won’t need to carbo-load. But you may want to “top off” glycogen stores by eating or drinking a few extra carbohydrates at each meal/snack in the days leading up to events. Remember, it’s carbo-load, not carbo-OVERLOAD. 2. Our concept of sugar is too narrow. According to Foudy, “the misconception is that sugar is bad. We’re here to reassure parents and athletes and that with the appropriate amount in moderation and with activity, actually you need sugar and it can help improve performance.” The role of sugar and carbohydrates is important to think about in your recovery from training. The ultimate goal of recovery nutrition is to help your muscles fully repair and get prepared for the next workout or competition. A recovery plan should include fluids, carbohydrate, and protein. Many athletes use a recovery beverage that includes all three, such as chocolate milk, protein shakes, or smoothies made with milk or soy milk, juice, and fruit. Drinking or eating  at least 50 […]

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IFIC Spotlight Survey: Evaluating Online Grocery Shopping Trends

It was only a few years ago that online food shopping seemed be a relatively novel concept. Yet it is certainly gaining ground, with new research from the International Food Information Council (IFIC) Foundation revealing that over one-third of the time, consumers are shopping for groceries online. This research sheds light on the patterns and habits of online shoppers. The International Food Information Council (IFIC) commissioned an online research survey with consumers based in the US to measure knowledge, attitudes, and beliefs about online grocery shopping. One thousand adults aged 18+ years completed the survey from February 14-19, 2018, and responses were weighted to ensure proportional results.  Key findings include:

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Low-Income Americans Over 50 Face Unique Health and Nutrition Hurdles, Compared to Others Their Age

See the full report (PDF, 4.4MB) FOR IMMEDIATE RELEASE: April 26, 2018 WASHINGTON — While aging poses new challenges, as well as changing perceptions and behaviors around food and health, a report by the International Food Information Council (IFIC) Foundation has found that low-income Americans age 50 and older confront additional hurdles and disparities compared with others in their age group. The findings are derived from a new IFIC Foundation survey, in collaboration with AARP Foundation, of more than 1,000 Americans age 50 and older with annual household incomes under $35,000. The research explores how they think about their health and nutrition, in addition to unique barriers they face in making positive changes. “As Americans get older, attitudes and behaviors regarding their health change significantly,” said Alexandra Lewin-Zwerdling, Vice President of Research and Partnerships at the IFIC Foundation. “But even among Americans who are 50 and older, the changes and effects are not experienced uniformly across the income spectrum. It’s important to understand differences in attitudes and actions, which will help address the impact of income on the health and nutrition of this growing age group.” Health Disparities and Changing Habits According to the findings, income status of Americans over 50 is directly associated with the perception of one’s own health. In addition, compared with other older Americans, indicators of healthy eating and recommended amounts of physical activity may be lagging among those who are low-income. Low-income Americans over 50 report an average health score (on a scale of 1 to 10) that is one point lower than the general population: 6.4 vs. 7.4. They are also much less likely to rate their health as “excellent” (38 percent vs. 57 percent of the broader 50+ age group). There is also a significant gap in healthy eating behaviors: 31 percent of […]

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IFIC Spotlight Survey: Consumer Behaviors & Perceptions Of Food Waste

Food waste is a pressing public health issue. The United Nations estimates about a third of food that is produced annually is wasted each year, which could mean that over one billion tons of food ends up in landfills. But some people may not understand how much food they waste, or know where they are most likely to create food waste, or be familiar with practical steps they can take to reduce their food waste. The International Food Information Council (IFIC) Foundation commissioned an online research survey with consumers based in the US to measure knowledge, attitudes, and beliefs about food waste. One thousand adults aged 18+ years completed the survey from August 13-14, 2019, and responses were weighted to ensure proportional results.  Key findings include:

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2019 IFIC Food & Health Survey: Spotlight On Gen X Consumers

Generation X got its name because it was considered to be harder to describe or understand—think “planet X” or “the X factor”—than their much-studied Baby Boomer predecessors. With Gen Xers (ages 40 to 55) now in middle age, the International Food Information Council (IFIC) Foundation, in partnership with the American Institute for Cancer Research (AICR), released a new survey that examines their food and health attitudes, with a particular focus on their behaviors and perceptions related to diet and cancer risk Among the findings: American Gen-X consumers are much more focused on weight loss than other age groups, a strong majority believes that lifestyle factors have at least some impact on the risk of developing cancer, and nearly half say their food and beverage purchases are impacted by whether they might reduce the risk of developing cancer. “With middle age comes more attention to our health and what we eat,” said Joseph Clayton, CEO of the IFIC Foundation. “Our research suggests that Gen Xers have distinct ideas about the relationships between our diets and diseases that are manifested in their food choices and behaviors.” The results supplement the IFIC Foundation’s 2019 Food and Health Survey—released in May—of the broader adult population (ages 18 to 80). It follows earlier in-depth looks at Baby Boomers and Millennials. “From our extensive scientific research, we know that around 40% of cancers are preventable and that being at a healthy weight is the single biggest lifestyle step to protect against cancer,” says AICR Director of Nutrition Programs Sheena Patel Swanner. “It’s great to see that the 2019 Food and Health Survey indicates that nearly half of all Gen X consumers say their purchases are impacted by whether a food/beverage might reduce their risk of developing cancer. Now is a better time than ever to continue […]

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IFIC Spotlight Survey: 2020 Year-End Survey: Consumer Insights From A Year Like No Other, Plus A Look To The Year Ahead

We’ve almost reached the end of 2020—twelve months that have been more challenging than we ever could have predicted, defined by the upheaval of many aspects of our lives. As we mark the end of this consequential year, IFIC has conducted a survey on what we know best: the world of food. In this research we learned more about how COVID-19 has shifted peoples’ eating, drinking and cooking habits; what diet trends were on our minds in 2020; how holiday plans have changed; and what we’re looking forward to and concerned about in the year ahead. The International Food Information Council (IFIC) commissioned an online research survey with consumers based in the US to measure knowledge, attitudes, and beliefs about food and health in 2020. One thousand adults aged 18+ years completed the survey from December 3-5, 2020, and responses were weighted to ensure proportional results.  Key findings include:  

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