Healthy Eating During Pregnancy

A healthy eating pattern is very important during pregnancy. Good nutrition plays a key role in the health of both mother and baby. As a mom-to-be, you have higher nutrient needs than you did before conception. Yet the general principles of good nutrition—variety, balance, and moderation—still apply during pregnancy. This resource will help you learn how to eat healthy during pregnancy. This includes how to choose a variety of healthy foods, maintain healthy weight gain during pregnancy, and stay food-safe.   Click here to download   A Balanced Diet—What a Mom-to-Be Needs Eating a balanced diet before, during, and after pregnancy is one part of good health. This section covers the key nutrients pregnant women need and where to find them. Calories Calorie (aka energy for the body) needs increase during pregnancy. But “eating for two” only requires an additional 340 calories during the second trimester and 500 calories in the third trimester. The first trimester does not require any extra calories. Choose foods and beverages that are “nutrient-dense”. This means that they good sources of the building blocks your body needs. Nutrient-dense foods are full of vitamins, minerals and other nutrients. Eat variety of foods from all five food groups. These include grains, vegetables, fruits, dairy, and meat and beans. This will ensure that you and your growing baby are getting the nutrients you both need. Your nutrient and calorie needs are higher if you are carrying more than one baby. Discuss what and how much to eat with your health care provider.  Key Nutrients   Protein Protein helps maintain muscle and body tissue. It is also key for a baby’s growth – especially during the second and third trimesters. Most pregnant women should take in about 70 grams of protein every day to meet their minimum needs. Keep […]

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New Dietary Guidelines Aim To Make Every Bite Count

The 2020–2025 Dietary Guidelines for Americans (DGA) were unveiled in late December of 2020, the culmination of years of research, scientific review, public involvement and U.S. government approval. This release marks the 9th edition of the DGA, which have been updated and approved by the Departments of Agriculture (USDA) and Health and Human Services (HHS) every five years since 1980. What, exactly, are the DGA? These guidelines provide science-based advice on what to eat and drink to promote health, reduce the risk for chronic disease and meet nutrient needs. The DGA provide nutrition guidance for individuals, health professionals, public health and social service agencies, health care and educational institutions, researchers, agricultural producers and food and beverage manufacturers, among others. In addition, the U.S. government uses the DGA as the basis of its food assistance and meal programs, nutrition education efforts and decisions about national health objectives. These include initiatives like the National School Lunch Program, the Older Americans Act Nutrition Program and the Special Supplemental Nutrition Program for Women, Infants, and Children. Using the slogan, “Make Every Bite Count,” the 2020–2025 DGA emphasize nutrient-dense foods and beverages, limiting those that are high in added sugar, saturated fat and sodium and staying within calorie limits. This iteration also puts a stronger focus on meeting dietary recommendations while keeping budget-consciousness, cultural preferences and personal customization in mind. Many resources have been made available by the USDA and HHS to help people eat healthy on a budget, customize the DGA and more. The DGA are an unquestionably important part of public health promotion. And yet, for many, these recommendations may prove to be challenging to meet: Most Americans exceed the recommended limits on added sugars, saturated fat and sodium, and three in four have dietary patterns that are low in vegetables, fruit and […]

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The International Food Information Council (IFIC) Releases Annual Food & Health Survey Revealing Rising Consumer Stress, Lagging Consumer Confidence In The U.S. Food Supply

(Washington, D.C.) —The International Food Information Council (IFIC) released its 2024 Food & Health Survey today, revealing the perceptions, beliefs, and behaviors that influence Americans’ food and beverage decisions. This iteration marks the 19th consecutive year that IFIC conducted its signature consumer survey.    The 2024 IFIC Food & Health Survey covers a wide range of topics from farm to fork, including food production, food safety, eating patterns and diets, specific food or beverage ingredients as well as consumers’ relationship with food, purchase drivers, and trust in information sources. Newer to the survey this year are questions regarding medication and lifestyle choices, ultraprocessed foods, and artificial intelligence.   “The 2024 IFIC Food & Health Survey is a comprehensive snapshot of the complex factors that shape Americans’ food and beverage decisions,” said Wendy Reinhardt Kapsak, MS, RDN, IFIC President and CEO. “We tripled our sample size this year, allowing for greater exploration of Americans’ food beliefs and behaviors than in previous IFIC surveys. This approach not only gives us deeper insights, but also demonstrates our commitment to evolving our research platform to align with America’s population trends.”   Rising Consumer Stress & Food Cost Likely Impact Food Decisions   It is clear to consumers that the cost of everything has risen in recent years — including what we eat and drink. In fact, 9 in 10 (90%) say they have noticed an increase in the price of food and beverages. This recognition is up significantly from 83% in 2022.   “Examining the awareness of increased cost by generation reveals a fascinating finding: Each generation has noticed the increased costs significantly more than the generation(s) younger than them,” stated Kris Sollid, RD, Senior Director, Research & Consumer Insights at IFIC. “In other words, more Baby Boomers have noticed the rising costs compared with every other generation. More […]

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Mercury Fast Facts

Putting Mercury In Food Into Perspective: What You Need To Know  The presence of heavy metals in food is not new. Mercury, like most heavy metals, is naturally occurring and can be detected at trace levels in food. Mercury can, however, accumulate in oceans, lakes, and streams, where it transforms into methylmercury, which can build up in seafood. People are primarily exposed to mercury by eating seafood. Exposure to mercury remains extremely low per the U.S. and global monitoring systems that are in place. Still, overexposure to mercury can cause adverse health effects.    Adults can safely consume 2 – 3 servings of “Best Choices” fish per week. Pregnant women, breastfeeding mothers, and young children are advised to choose options like salmon or shrimp, in a category identified as “Best Choices” according to U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) due to their lowest methylmercury content. Ongoing FDA testing and monitoring help reduce risks and ensure seafood safety for consumers.   To further reduce exposure to mercury and other heavy metals through food as well as promote good health and nutrition, consumers should continue to eat a variety of nutrient-dense foods across and within the main food groups of vegetables, fruits, grains, dairy, and proteins.   What Is Mercury? Mercury is a naturally occurring element that can accumulate in oceans, lakes, and streams, where it transforms into methylmercury, which can build up in fish and shellfish.   How Are Consumers Exposed To Mercury Or Methylmercury? While consumers can become exposed to mercury in various ways, the primary human exposure is through consuming contaminated fish and seafood. Once in the air, mercury settles into bodies of water where microorganisms convert it into methylmercury, which can accumulate in fish and shellfish. The highest methylmercury concentrations are found in larger fish that eat other […]

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An Appetite for Health: Americans Over 50 Strive for Heart and Muscle Health

Download Report FOR IMMEDIATE RELEASE: June 13, 2018 WASHINGTON, D.C. — More than two-thirds of older adults are managing more than one chronic disease. Despite this rising trend, adults today are tuning into their health and turning to nutrition to do so. A new study, conducted by the International Food Information Council and supported by Abbott, found that heart and muscle health were the top two health topics that adults over 50 years old are paying attention to – at 80 and 75 percent respectively. Brain health and having enough energy were equally important health topics for adults at 74 percent. The survey asked more than 1,000 adults over 50 years old how they make decisions on their eating habits, if they understand their dietary needs and what is motivating them to make positive changes. While people in general tend to think of food in relation to weight management or weight loss, the survey reveals that adult eating habits and health priorities may change with age. Changing Food Habits for Better Health The vast majority of adults are making at least some effort to eat the right amount of certain nutrients and food groups, and roughly 6 in 10 adults said they had better diet and lifestyle behaviors compared to their habits 20 years ago. In fact, the data found that: “The IFIC Foundation survey shows that people are trying to get the right foods into their diet, but a recent study we did with The Ohio State University showed that more than 1 in 3 adults over 50 years old aren’t getting the recommended amount of protein each day,” said Abby Sauer, a registered dietitian at Abbott. “Good nutrition, with muscle-building nutrients like protein, is essential to help maintain your muscle health and live a healthy, active life at […]

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What Is Vitamin D?

Highlights The Basics Vitamin D is a fat-soluble vitamin that also functions as a hormone in our bodies. It plays a critical role in building and maintaining skeletal health, since it helps the body absorb calcium and maintain appropriate concentrations of calcium and phosphorus, two of the primary minerals in bone. It’s also important for muscle function, helping nerves carry signals throughout the body and supporting the immune system. Vitamin D’s effect on preventing and treating a variety of health conditions is being actively studied, though no benefits have emerged as strongly as its role in preventing osteoporosis, osteomalacia and rickets (see “Vitamin D and Health,” below). Humans can get vitamin D in three ways: eating certain foods, taking dietary supplements and making it in our skin after sun exposure. When ultraviolet (UV) light from the sun comes in contact with the skin, vitamin D synthesis is triggered. However, this form of vitamin D is inactive and needs to undergo two activation steps before being used by the body. The amount of active vitamin D in our body is tightly regulated, so blood measurements of vitamin D status often measure the concentration of a form of inactive vitamin D known as 25(OH)D. The amount of 25(OH)D in the blood accounts for vitamin D consumed through foods and supplements as well as vitamin D made in the skin. Vitamin D and Health There is conclusive evidence that vitamin D plays an indispensable role in bone health. Long-term vitamin D deficiency leads to bone softening, known as rickets in children and osteomalacia in adults. Insufficient vitamin D can also contribute to osteoporosis, a loss in bone density that results in brittle bones that are prone to breaking. Because it is involved in so many systems in the human body, vitamin D continues […]

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First Year Feeding Practices [Video]

Infancy and early childhood are significant stages of growth and development, particularly during the first twelve months of life. The American Academy of Pediatrics (AAP) notes that “given the documented short- and long-term medical and neurodevelopmental advantages of breastfeeding, infant nutrition should be considered a public health issue and not only a lifestyle choice.” Clearly, how we feed our infants is critical to their health. Here are some helpful reminders about proper feeding practices during your baby’s first year. During the first six months of life, infants should be exclusively breastfed. If you have trouble breastfeeding or your infant doesn’t tolerate breast milk well, iron-fortified infant formula is the next best option. Breast milk is the most important food for your infant during their first year as it has a protective effect on newborns. It’s particularly known to reduce the risk of lower respiratory tract infections, pneumonia, GI infections and cold, ear and throat infections. Breast milk also contains protein, carbohydrates, fats and vitamins, all of which are vital for your baby’s health. Starting around 6 months of age, you can begin complementary feeding. Complementary feeding is where solid foods are introduced in addition to breast milk or formula. In addition to the complementary foods, mothers are encouraged to breastfeed for one year or longer as mutually desired by mother and infant. Many nutrients contribute to brain development and baby health. Introducing a variety of vegetables, fruits, yogurt, grains and pureed meats will help your baby get the nutrients he or she needs. Baby cereal, mashed sweet potatoes and pureed chicken are a few examples of first foods to introduce. Moreover, it’s worth noting that the AAP has recently changed its position on the introduction of peanuts. They now advise parents to introduce peanuts along with other complementary foods because […]

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What Is the GAPS Diet?

Basics of the GAPS diet The GAPS diet is an elimination diet that involves cutting out grains, pasteurized dairy, starchy vegetables and refined carbohydrates. The GAPS diet theory argues that the omission of certain foods will improve gut health, which can ultimately improve some conditions of the brain, including autism, Attention-Deficit/Hyperactivity Disorder (ADHD) and dyslexia. GAPS stands for Gut and Psychology Syndrome. According to the GAPS theory, a leaky gut—a term used to describe an increase in the permeability of the gut wall—allows chemicals and bacteria to enter your bloodstream, causing a host of health consequences ranging from “brain fog” to autism. It is important to stress that there is currently little evidence to suggest these conditions are caused by a leaky gut. Guidelines for the GAPS diet Following the GAPS diet can be a very lengthy process. There are three phases: This is the most restrictive part of the diet. It is called the “gut healing phase” and can last from three weeks to one year, depending on a person’s symptoms. In this phase, grains, pasteurized dairy, starchy vegetables and refined carbohydrates are eliminated, and broths, stews, and probiotic foods make up much of a person’s eating patterns. The GAPS diet recommends that you move from one phase to the next once you can tolerate the foods you have introduced. You are considered to be tolerating a food when you have a normal bowel movement. The full GAPS diet can last 1.5–2 years. During this part of the diet, people are advised to base the majority of their eating patterns on the following foods: Additional recommendations while following the GAPS diet include: The GAPS diet suggests that the reintroduction phase may begin after you have experienced normal digestion and bowel movements for at least six months. However, this reintroduction […]

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