The Role of Caffeine in an Active Lifestyle: Benefits and Potential Drawbacks to Mental and Physical Performance

Americans have a love-or-hate relationship with daylight saving time. Changing our clocks forward can be a time of joy and a sign that spring is near, but it also can bring feelings of irritability and annoyance in response to “losing” a precious hour of sleep. Many of us look to various ways—including consuming caffeinated foods and beverages—to cope with the time change. To be sure, caffeine can help us power through our day and make the most of all the extra outdoor activities, such as gardening, hiking, and other forms of exercise, that become easier with that extra hour of daylight. Caffeine is an FDA (Food and Drug Administration)-approved food additive and stimulant that is popular in the U.S. Recent data from 2022 found that more than nine in ten Americans surveyed reported consuming caffeine, with about 75% of survey participants saying they had caffeine at least once a day. The survey, “Caffeine: Consumer Perception Habits and Safety Perceptions,” also revealed that among U.S. consumers, caffeine is most often consumed through soft drinks, coffee, and tea. People tended to seek out sources of caffeine for the taste, the jolt of alertness caffeine provides, and the familiarity of their caffeine-consumption routine. Interestingly, the main reasons for caffeine consumption in older adults were taste and routine, whereas people under the age of 45 were more likely to report consuming caffeine to improve mood, help with focus, and relieve stress for social events. People under age 45 also more frequently sought out high-caffeine sources, including instant coffee, energy drinks, energy shots, and caffeine pills. There is evidence behind the feeling of productivity an afternoon cup of coffee can bring. Indeed, caffeine use can have benefits, including boosting feelings of alertness and maximizing performance on mental tasks. Having some caffeine can also improve memory and reasoning if you’re […]

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Frequently Asked Questions on Pesticides and Food Safety

Farmers have a number of practices in their “toolbox” to grow all the nutritious fruits, vegetables and grains our diets rely upon. But the use of pesticides is not well understood. Pesticides are used by farmers to protect crops. Maybe you know a little about pesticides or maybe you know a lot. Either way, our frequently asked questions (FAQ) list below should shine some light on any lingering questions about farming and pesticide use: Q: What are pesticides and how are they used? A: Pesticides are chemicals that are tactically applied to organic and conventional crops in order to protect them from insects, rodents, weeds and types of fungal growths. The use of pesticides must be documented by farmers and is regulated by several government agencies worldwide. Q: Are there other benefits to using pesticides to consider? A: By keeping pests and weeds at bay, the use of pesticides helps farmers to produce high-quality fruits and vegetables quicker and with greater yields. Pesticides also increase the shelf life of several crops because they help to prevent the growth of mold and mildew that can increase spoilage. This reduces the cost of your favorite fruits and vegetables and can make them safer to eat. Q: Are fruits and vegetables safe to eat if they have been treated with pesticides? A: Yes. The chemicals used in pesticides are regulated by the Environmental Protection Agency (EPA), United States Department of Agriculture (USDA), and Food and Drug Administration (FDA). These agencies monitor the types and amount of pesticides used on all crops. Based on scientific evidence, these agencies have deemed the use of pesticides to be safe and the residues that remain on food, if any, do not cause adverse health effects. Q: Are there other general concerns about the use of pesticides to […]

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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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Free-Range Chickens and Cage-Free Eggs: The S(coop) on Poultry Labels

Eggs are often dubbed an “incredible” food for a reason: They’re nutritious and delicious, and many of us enjoy them—whether scrambled, boiled, or fried. And for meat eaters, chicken can be equally delicious in all its forms—from a classic Sunday roast to kid-favorite fried tenders to game-day buffalo wings. But while the jury may always be out on which came first in the chicken-or-egg debate, these two poultry-based foods bring other conundrums to the grocery aisle. Specifically, when we shop for eggs and chicken, do we know how to understand all the labels that can show up on their packaging? Terms like “free-range” and “cage-free” may sound good in theory, but what do they really mean? And how much do we know about the broader farming practices behind chicken and egg production? Read on to learn how you can confidently navigate poultry labels the next time you’re buying chicken or eggs. The Dish on Chicken-Raising Regulations Most of us know that chicken provides a host of food benefits: It’s a great source of protein and other nutrients, is often accessible in most grocery stores, and is easily incorporated into many individual and family meals. And according to the U.S. Department of Agriculture (USDA), chicken consumption around the world is on the rise, with chicken tracking as the most consumed livestock commodity globally. Animal welfare guidance for poultry includes regulations set forth and enforced by the USDA. Specifically, all U.S. chicken farmers are expected to adhere to both the federal Animal Welfare Act and the Poultry Product Inspection Act in their raising, handling, and processing of chickens for both meat (referred to as broilers) and egg-laying (layers). USDA expects that farms that raise chickens must ensure their facilities provide three foundational aspects to their production: proper nutrition (clean water and feed) […]

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What Is a Registered Dietitian? An Interview with Khursheed Navder, PhD, RDN

Most of us would be hard-pressed to go a day without thinking or talking about food and nutrition. After all, everyone needs to eat. But what about those who want to make nutrition their career? In honor of National Nutrition Month, we’re exploring the world of registered dietitians (RDs): what it takes to become an RD, what sets them apart from other similar-sounding specialties, and how the field of nutrition is changing and adapting to new healthcare challenges. For this two-part series, we interviewed Dr. Khursheed Navder, a professor and director of the nutrition program at Hunter College in New York City, where she oversees the undergraduate, graduate and dietetic internship programs. She created the master’s of science in nutrition curriculum at Hunter and has worked to provide unique pathways for inner-city students to pursue a full-time nutrition education. She has been a recipient of the Outstanding Dietetic Educator Award from the Academy of Nutrition and Dietetics and she has held several elected positions within the Academy and the Commission on Dietetic Registration. What first made you interested in nutrition as a career path? KN: I was always fascinated by the basic sciences, by how chemistry, biology, physiology, biochemistry were all so woven into the fabric of nutrition courses. I came from India to pursue my PhD, and back then, in the mid-80s, I had absolutely no intention of working toward the RD credential since I felt I was going to be working in academia and research. Boy, am I glad my major professor at Kansas State University pushed me to pursue this credential, because this has opened many doors for me! As we all know, there is a tremendous shortage of PhD-RDs, and having had this credential has allowed me to move up the administrative ladder in academia. In […]

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Parents and Caregivers are Focused on Their Kids’ Nutrition, but Obstacles to Healthy Eating are Common

(Washington, D.C.)— Our dietary habits as young children have an especially strong influence over how we eat for the rest of our lives, demonstrating the importance of promoting good nutrition early on. Yet the past year has shone a spotlight on the challenges of raising children while balancing many other priorities. Understanding the decisions made by parents and caregivers—and the hurdles they face while trying to provide food for their children—provides valuable information for improving the dietary habits of children nationwide.     A new survey by the International Food Information Council (IFIC), “Knowledge, Understanding and Behaviors When Feeding Young Children,” examines how parents and caregivers consider current diet recommendations for kids ages 2 to 10, how they interpret and implement nutrition advice, and what information sources adults rely on when making food and dietary choices for children.  While parents and caregivers report having good access to nutrition information and overall feel confident that they’re meeting their child’s nutritional needs, many cite obstacles, such as how to introduce variety into kids’ diets and how to translate aspirations into positive behaviors.   “As a parent myself, the contrast between knowing what a healthful diet looks like and actually getting a child to eat nutritiously is extremely relatable,” said Ali Webster, IFIC’s director of research and nutrition communications. “We all want to provide the best we can for our kids, and this research highlights that when it comes to nutrition, the decisions parents and caregivers make around their children’s diets aren’t always straightforward – everything from taste, price and nutrition to personal and cultural preferences need to be considered.”  Eating Habits of Young Children  When asked about the consumption of different types of foods, two in three respondents (69%) said their children eat dairy products two or more times a day, while 74% and 63% said their kids eat protein and fruit two or more times per day, respectively. Just one in five (19%) said their child eats grains at least three times a day. While 91% said that their children eat vegetables at least once per day, only one in five (19%) said they eat them 3 or more times daily.  Indeed, vegetables emerged as […]

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The Not So Creepy Crawly Side of Alternative Proteins

I had only eaten a bug once before learning about the significant health benefits of edible insects. The first time, I was in the second grade, and my brother dared me to eat it. I don’t think I’m too different from most people since I likely would have never thought to eat a bug after a dare. Years later, with some convincing from some persuasive articles online, I decided to revisit the thought of eating insects. While eating insects sounds like a bad challenge on a reality game show, turns out they are actually a sustainable and nutritious option and have inspired me to be a bit more adventurous with cooking. Do people really eat bugs? Unfortunately, in the United States, there is a stigma against eating these proteins. From a young age, most children are taught to avoid insects as much as possible. Edible insects like mealworms, grasshoppers and many others are a part of the culture and cuisine of many other parts of the globe like in Asia, Africa, and Latin America. These cultures incorporate edible insects into their diets as a way to obtain protein, iron, calcium and  vitamin B12. Using alternate protein sources can be a creative way to supplement your diet if you are unable to get the recommended amount of protein through traditional means. In addition, these products can also eliminate the need to use wheat, dairy or soy products which are all part of the primary eight allergens recognized by the Food and Drug Administration (FDA). How can insects be used in our food? Bug protein products are formed into a powder or flour by grinding up roasted, edible insects. This flour can be used by itself or in a variety of products including baked goods and protein powders. One of the more […]

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Protein Perceptions and Consumption Behaviors

The popularity of protein among Americans is undeniable. It is our favorite and least demonized macronutrient. Although protein has become increasingly buzzworthy, the main motivation behind consuming it is a familiar one, to eat healthily. In fact, in our Consumer Viewpoints and Purchasing Behaviors Regarding Plant and Animal Protein survey released in January 2021, we found that eating a balanced diet rose to the top of reasons for protein consumption, with over two in five respondents saying so. Alongside the growing interest in protein is the increasing variety of protein options available to us, particularly among plant-based proteins. The reasons behind why we select the protein foods that we do have also expanded, including motivations not only rooted in our own health and preferences, but also in the wellbeing of the environment. In our 2021 Food and Health Survey, we looked at American protein consumption behaviors and their perceptions of the impact that various protein sources have on the environment. Protein Consumption Among Americans The majority of Americans (62%) say they generally try to consume protein. When we drill down deeper to look at who exactly seeks out protein, we find generational differences; Baby Boomers are more likely than Millennials and those in Generation X to say they try to consume protein (70% vs. 55% and 58%, respectively). In addition to age differences, we see that Hispanic/Latinx people are more likely to say that they try to consume protein, compared to African Americans and white people (71% vs. 53% and 61%, respectfully). Reflecting on changes in eating habits during the past 12 months, we see increases in reported consumption across both animal and plant-based proteins, with seafood and protein from plant sources being among the most popular. Within animal proteins, 23% said they are eating more seafood, 22% report eating […]

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