What is Intermittent Fasting?

Intermittent fasting has fast become a diet trend worth noting. For the past two years, the IFIC Foundation’s Food and Health Survey has found that intermittent fasting is one of the most widely cited diets that people have followed. But what is intermittent fasting? Its growing popularity justifies a deeper dive into the specific parameters, research and potential considerations for trying this diet. What is intermittent fasting and why is it so popular? Intermittent fasting is a diet that cycles between times of fasting and eating. Unlike other eating philosophies, intermittent fasting does not prescribe what to eat; rather, it’s focus is on when to eat. For most who adopt this eating plan, the goal is to reduce the number of calories eaten to lose weight. There are a few variations to the eating and fasting periods of this diet, including a daily 16:8 ratio of fasting hours to eating hours; the 5:2 method (five days of normal eating and two days of eating 500–600 calories per day); and the “Eat-Stop-Eat” method (which involves fasting for 24 hours one to two times per week). Regardless of fasting stage length, no food is allowed during this time; but coffee, tea and water are permitted. What does research on intermittent fasting show? Weight loss One of the top reasons people adopt a new diet is to lose weight, and some believe intermittent fasting may help with this. A systematic review and meta-analysis in 2018 examined whether different forms of intermittent fasting results in weight loss. The research included six studies ranging in duration from three to 12 months. Four of these studies included continuous energy restriction as a comparator intervention, meaning that study participants ate fewer calories throughout the day than they usually would. Two studies included a no-treatment control intervention, meaning […]

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Top Five Foods To Avoid for Food Safety

While we often recommend our safe food-handling practices like using clean utensils and storing foods properly to help reduce the risk of foodborne illness, we thought for this year’s Food Safety Month (September) it would be good to highlight five foods that can be “food safety foes” all year round. One key term you will see used is the word “raw.” Cooking foods to their proper temperatures and not consuming foods that are not meant to be eaten uncooked certainly go a long way in keeping meals safe. These tips will arm you even more in the fight against foodborne illness. 1. Raw cookie dough Skipping raw cookie dough, no matter how tempting it is and even if you have eaten it the past, is best. Cookie dough contains both raw flour and raw eggs, both of which can harbor bacteria. Flour is an agricultural food product that is designed to be cooked before it is consumed. This means that some bacterial contaminants from the grains used to produce the flour can remain in the product before it is cooked, namely Escherichia coli (E. coli). Consumption of harmful strains of E. coli can cause diarrhea, urinary tract infections, respiratory illness, pneumonia and other illnesses as well.Raw eggs can harbor Salmonella bacteria. Salmonella infections can cause many symptoms such as vomiting, diarrhea and gastrointestinal pain. Typically, symptoms occur within six to 48 hours after eating contaminated food. While most people can recover from Salmonella infections without antibiotics, children, older adults and others with weaker immune systems may need medical attention. Check out these food safety tips from the Centers for Disease Control and Prevention (CDC) to help during your next baking bash. 2. Raw chicken It may be surprising to some, but there has been a past popular “delicacy” trend of […]

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Growing Upwards: Q & A on Vertical Farming

Over time, farming practices have evolved to use less energy, pesticides, water and other needed inputs to grow the foods we depend on. A type of farming that recently has grown in popularity is vertical farming. Building off the base concept of how greenhouses operate, this agricultural system allows for large-scale farming to occur on vertically inclined surfaces. Fruits and vegetables can be grown without the use of soil or natural sunlight, and the produce is often able to grow faster than it does in a traditional farm setting. A key advantage of vertical farms is that they can operate in urban areas and don’t require wide-open land; their vertical surfaces can be easily incorporated into a city’s existing structures and buildings. Vertical farming has now been used in locations where large-scale farming previously has not been possible, such as in urban spaces throughout Brooklyn, New York and Chicago, Illinois. Vertical farming’s small land usage and positive environmental benefits have the potential to increase sustainability, lower food costs, and increase accessibility and food security across the country. We’ve touched on vertical farming in previous posts, but to take a closer look, we caught up with expert Ricky Stephens, who works with Agritecture, a vertical farming and controlled environment agriculture (CEA) strategist group. Q: What is vertical farming? Vertical farming is the growing of crops in an indoor/controlled environment setting, in vertical stacks. Typically, vertical farming is done without using soil as the main practice. Instead, vertical farming uses practices like: hydroponics (growing plants in sand, gravel or liquid, with added nutrients but without soil), aeroponics (growing plants with roots suspended in air and nutrients delivered in a fine mist), or aquaponics (using the waste produced by farmed fish as nutrients for hydroponically grown plants). Q: Why do you think vertical […]

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Appreciating Water on National Ag Day

Today is National Ag Day! The theme of Ag Day 2021 is “food brings everyone to the table.” These are words that many of us can relate to. While the global population has different ways in which we acquire and eat our food, everyone can understand how important farmers—people who produce our food—are to the rhythms of our daily lives. As we celebrate farmers this Ag Day, we are also reminded that World Water Day was just yesterday, on March 22. Thinking of these two recognition days together, you might consider how crucial both water and food are for our survival. Let’s take a closer look at how farmers are sustainably using water to produce our food and help bring us to the table. Agricultural water use in the U.S.: Then and now While there are technologies currently underway for farms to make use of salt and brackish waters for farming, the primary sources of water for farming are freshwater. The most recent U.S. Environmental Protection Agency (EPA) data on freshwater (a combination of ground water and surface water) withdrawals for all uses shows that total withdrawals more than doubled from 1950 to 1980 before roughly leveling off for a few decades, then decreasing noticeably between 2005 and 2010. Additionally, the U.S. economy grew nearly seven-fold in this 60-year time span—which significantly outpaced the growth rate of water withdrawals. The most recent data from the United States Geological Survey (USGS) reports that water use in the United States in 2015 was estimated to be about 322 billion gallons per day (Bgal/d), which was nine percent less than in 2010. However, water used for agricultural irrigation increased two percent between 2010 and 2015. In 2019, the U.S. Department of Agriculture (USDA) reported that agriculture remained a major user of fresh water […]

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IFIC Spotlight Survey: Consumers’ Attitudes & Perceptions Of Environmentally Sustainable & Healthy Diets

A healthy and complete diet involves eating essential nutrients needed for physiological functions, which includes dietary proteins. Proteins can be consumed in various ways and are essential in our diets for maintaining muscle strength, bone health, and blood sugar control in addition to supporting the body’s immune defenses and promoting quicker healing. However, in the pursuit of both a healthful and environmentally sustainable diet, how to best access these essential proteins has come under question. Where are our purchasing decisions headed as we look to fulfill a complete, healthful, and sustainable diet? What does this mean for our plant-based and animal-based protein intake? The International Food Information Council (IFIC) commissioned an online research survey with consumers based in the US to measure knowledge, attitudes, and beliefs about environmentally sustainable and healthy diets. One thousand adults aged 18+ years completed the survey from June 11-12, 2019, and responses were weighted to ensure proportional results.  Key findings include:  

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Top 5 Takeaways About Fiber, Fruit & Vegetable Consumption & Its Impact On The Gut Microbiome

Over the past few years, the terms “microbiome” and “gut health” have exploded into the public consciousness due to an increase in newly published scientific research, media coverage, health and wellness trends, and food and beverage product innovation. Interestingly, Google Trends data show a steep incline in the amount of people searching for “microbiome,” indicating a steady increase in public awareness and curiosity in what factors impact our gut health. The gastrointestinal tract is home to trillions of microbes, collectively called the gut microbiome. The amount and types of bacteria found in our gastrointestinal tracks and our entire bodies can vary drastically from person to person, and there has been some debate about what makes up a “healthy” human microbiome. Specifically, there is great interest in the health impact of consuming fiber-rich foods, including fruits and vegetables, on the gut microbiome. Researchers focused on the gut microbiome extensively examine how dietary choices can impact the gut microbial profile, including the influence of prebiotics and probiotics from foods and beverages. This new and emerging research field has shed additional light on the fact that eating more fruits and vegetables is important for positive health outcomes. While this connection may not be surprising, it is troublesome when we consider that most people do not consume the recommended amount of fruit and vegetables. The International Food Information Council (IFIC) Expert Webinar, “An Apple A Day? Emerging Research On The Impact Of Fruits, Vegetables & Fiber On The Gut Microbiome,” explored how fiber-rich foods, including fruits and vegetables, impact the gut microbiome, as well as new research on the diverse makeup of prebiotic and probiotic availability in fruits and vegetables and potential positive health impacts. Here are the top takeaways from the webinar, featuring Dr. Katrine Whiteson and Dr. Wisnu Wicaksono (of the Dr. […]

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Consumers’ Attitudes and Perceptions of Environmentally Sustainable and Healthy Diets

Cultivating Diets That Are Both Healthy and Environmentally Sustainable Download the full report. As found in IFIC’s 2019 Food and Health Survey, environmental sustainability has become increasingly associated with the foods that we eat as well as our food purchases. Yet sustainability can mean different things to different people. According to the Journal of Environmental Sustainability, environmental sustainability is the “condition of balance, resilience and interconnectedness that allows human society to satisfy its needs while neither exceeding the capacity of its supporting ecosystems to continue to regenerate the services necessary to meet those needs nor by our actions diminishing biological diversity.” Basically, this definition refers to the condition of reducing damage to our environment (through the renewable depletion of resources) so that future generations can also meet their own needs. A healthy and complete diet involves eating essential nutrients needed for physiological functions, which includes dietary proteins. Proteins can be consumed in various ways and are essential in our diets for maintaining muscle strength, bone health, and blood sugar control in addition to supporting the body’s immune defenses and promoting quicker healing. However, in the pursuit of both a healthful and environmentally sustainable diet, how to best access these essential proteins has come under question. Where are our purchasing decisions headed as we look to fulfill a complete, healthful, and sustainable diet? What does this mean for our plant-based and animal-based protein intake? Let’s further explore findings from the Survey of Consumers’ Attitudes and Perceptions of Environmentally Sustainable and Healthy Diets to shed some light on where protein choices may be headed and what consumers perceive as constituting a well-rounded and environmentally sustainable diet. Trouble defining “environmentally sustainable” The Survey of Consumers’ Attitudes and Perceptions of Environmentally Sustainable and Healthy Diets found that 40 percent of consumers were unsure if an […]

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New Survey Shows Dairy Differences: 80% of Americans Age 55+ Consume Dairy Multiple Times a Week; A Third Under 55 Opt for Plant-Based Alternatives

(Washington, D.C.)— While foods from apple pie to hot dogs claim to be quintessentially American, few of them have the broad appeal of dairy products, which we are consuming at historic rates.  But with the proliferation of nondairy, plant-based alternatives on store shelves and in refrigerator cases, how do their consumption and popularity compare among Americans who already consume dairy? A new survey by the International Food Information Council (IFIC), “Understanding Dairy Consumers’ Purchasing Behaviors and Habits,” is providing some answers.  The survey of 1,014 American adults who consume dairy at least a few times a year compared how often and why they choose dairy products and their plant-based alternatives, with a special focus on preferences and awareness around yogurt, product labels and concepts like probiotics.  Dairy and Nondairy: Living Together in Harmony?  Despite the ever-growing options available for dairy alternatives, dairy itself remains overwhelmingly popular among dairy consumers. According to the findings, nearly three-quarters (72%) of adults who consume dairy foods or beverages do so several times a week, compared to about one-quarter (28%) who say the same of nondairy alternatives like nut-, oat- or soy-based milk, ice cream, yogurt or cheese.   Older adults have the strongest preference for dairy compared to other age groups, with four in five (80%) of those age 55+ saying they consume dairy foods or beverages multiple times per week, compared to two-thirds (67%) of 18- to 34-year-olds and 73% of those ages 35 to 54. Conversely, only 10% of adults age 55+ consume plant-based alternatives multiple times a week, compared to about one-third of younger people (34% of those ages 18 to 34 and 31% of those 35 to 54). Half of adults age 55+ say they never consume nondairy alternatives, standing in stark contrast to just under 8% of 18-34-year-olds who say the same.  When the results are broken down by specific foods, Americans prefer cheese made from dairy over plant-based versions. About three-quarters (74%) said they always choose the dairy version of cheese, while 20% sometimes choose nondairy.  Comparing other products, 68% always choose the dairy version of butter, while 23% sometimes choose nondairy; 66% always choose the dairy version of ice cream, while 26% sometimes choose nondairy; 64% always choose the dairy version of milk, while […]

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