Oh My Omega: The Difference Between Omega-3, 6, and 9

  The basics Let’s start by establishing an important fact: Fats are an essential component to a healthy diet. Whether you subscribe to vegan, paleo or omnivore eating styles, fat is your friend. Fats contribute to the flavor and texture of many foods, including oils, nuts, seeds, avocados, salmon and many more of what some consider the healthiest foods on the planet. Yet on a much deeper and molecular level, fats are critical to several essential functions in our bodies. Did you know that eating some types of fat can actually help reduce your cholesterol and risk for cardiovascular disease? It’s true. Here’s where it gets complicated Fats in our food are made up of fatty acid chains, which consist of carbon and hydrogen atoms linked together. There are two major types of fatty acids that we eat: saturated and unsaturated. Since dietary fats are a complex topic, we’ll save saturated fats and trans fat (which is technically an unsaturated fat) for another day. For now, let’s focus on unsaturated fats. Unsaturated fatty acids all have at least one double bond linkage between carbon atoms. These double bonds cause them to bend, kind of like how your arm bends at your elbow. This double bond limits the number of hydrogen atoms that can bind to the carbon atoms, so the molecule is not as saturated with hydrogen atoms as it could be. Thus, it’s considered “unsaturated.” Unsaturated fatty acids that have one double bond are called monounsaturated fatty acids (MUFAs). Unsaturated fatty acids with more than one double bond are called polyunsaturated fatty acids (PUFAs). Get it? “mono” for one and “poly” for many. Remember how I said fats were complex? Within the unsaturated fats are where we find the omega’s. Omega-3 and omega-6 fatty acids are PUFAs and omega-9 […]

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Build Your Own Oatmeal [INFOGRAPHIC]

Welcome to the first installment of Food Insight’s Build Your Own Series! We are excited to share simple but tasty ways to spice up the healthiness of different foods. First up is oatmeal — the versatile, fibrous option that’s perfect for breakfast or as a snack. If you’re new to oatmeal or just want to find more ways to enjoy it, keep reading. First things first: choose your favorite oat style. The nutritional content and cooking instructions between some varieties of steel cut, rolled and quick oats can differ, so read labels to be sure you’re choosing the type that gives you the nutrition, texture, taste and cooking time you desire. Next up is dairy, which makes for a great addition to oatmeal. Among other things, dairy products like yogurt and cow’s milk can add important nutrients like calcium, vitamin D, potassium and protein. If you can’t tolerate dairy, a fortified substitution like soy milk can work as well. Let’s turn to protein. There are tons of excellent animal and plant sources of protein out there. Regardless of the source, protein can help build muscle and keep you feeling full for longer. For oatmeal we suggest nuts, nut butters and seeds. In addition to the protein and healthy fats, nuts and seeds can provide a crunchy or creamy texture. Now we focus on fruit – it’s always a good option. The benefits of eating fruit are endless, so it’s no surprise they’re a great addition to oatmeal. Choose dried, canned or fresh varieties. Quick hint: if you choose dried you won’t need as much since this option is usually sweeter! It’s time to top off your oatmeal with some final flavor. There are numerous options to choose from, such as coconut, cinnamon or cocoa powder. A little goes a long […]

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Build Your Own Breakfast Sandwich [INFOGRAPHIC]

Welcome to the fourth installment of Food Insight’s Build Your Own Series! We are excited to share simple but tasty ways to spice up the healthiness of your favorite  foods. Next up is the breakfast sandwich — an option that’s a perfect start to your day (or anytime really!). If you’re new to breakfast sandwiches or just want to find more ways to enjoy one, keep reading. First things first: choose a grain. Grains contain B vitamins, which play an important role in your body’s metabolism and nervous system. The Dietary Guidelines for Americans recommend making half your grains whole, so reach for whole grain options like a whole wheat english muffin, whole grain bread or wrap your masterpiece in a tortilla. Next up is protein, which can help you feel full longer, build muscle and support your immune system.  Eggs and cheese are classic breakfast sandwich staples, but if you’re in the mood to add meat or meat alternatives, try turkey, chicken or soy protein sources. Let’s turn to vegetables. Vegetables can be an important source of under-consumed nutrients like folate, fiber, magnesium and vitamin A. While tomato and onion may come to mind first, you can certainly think outside the box for something like spinach! Whatever your preference, pile on the veggies for an extra nutrient boost. Now it’s time to add a little extra to your sandwich. Options like avocado, black pepper or crushed red pepper can add great flavor without adding extra salt. Still not satisfied? Spice things up with low or no-sodium spreads, (hot) sauces or seasonings. It’s time to finish your meal! Fruit is always a refreshing choice. Plus, they can provide essential vitamins and minerals including vitamin C,  which is important for your immune system and the absorption of iron. Try oranges, raspberries […]

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Snacks: Purposeful Partner or Unnecessary Nuisance?

I’m always nervous I’m about to get a side-eye from friends and family when I pull out a snack. It’s as if, because I’m a registered dietitian, I should only eat three meals each day and never need anything in between. The truth is, most of us eat snacks daily, and that’s OK! If you’re curious about snacks and how you could incorporate them into your eating plan, keep reading. Start with the Dietary Guidelines. The Dietary Guidelines for Americans provide recommendations for what nutrients to consume on a daily or weekly basis. Key recommendations include the following: vegetables (including dark green, red and orange and legumes), fruits, grains (at least half of which should be whole grains), fat-free or low-fat dairy, a variety of protein foods (including seafood, lean meats and poultry, eggs, legumes, nuts, seeds and soy products) and oils. The Dietary Guidelines also explain healthy eating patterns that one could adopt, which include sample portion sizes for each food group to be consumed daily. That’s where snacks can come into play. Make the most of snack time. We can make a snack out of any type of food. Similar to MyPlate recommendations, they are most beneficial for and satisfying to us when they are a good mix of food groups. A few good examples are an apple with a slice of cheese or some peanut butter, a few crackers and a palm full of nuts or a hard-boiled egg with a smear of hummus. If you’re on the go, grabbing a pre-packaged snack can be a great option. Skimming the labels for a combination of carbs, protein and fat will be helpful in making your choice. At the same time, not every snack needs to be nutrient-dense — we all need some chocolate or an ice cream […]

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Coconut Milk, Our Tropical Treat

For the last installment in our milk series, we thought it would be a good idea to dive into coconut milk. Plus, you might want to get an early start on celebrating World Coconut Day (Sept. 2). Even if you don’t celebrate, you may have noticed that this tropical beverage has grown quite a bit in popularity in the past few years, which may be rooted in the fact that it offers another alternative to cow’s milk. Similar to almond and soy milk, coconut milk sales are expected to continue to increase in coming years. A recent report has projected the market for coconut milk will grow 7.5 percent annually by the year 2023. It looks like coconuts are useful for way more than just coconut cream pies and piña coladas, but how is coconut milk made? Where the Milk Begins The coconut is a tropical tree species grown and harvested mainly by small-scale farmers. Its success depends largely on ample water availability, but they are also able to grow in a wide variety of soils. Coconuts are farmed in more than 90 countries, with the top four producers being Indonesia, Philippines, India and Brazil. While coconuts grow in many countries, their natural habitats are on coastal areas and the fringes of deserts, where rainfall and humidity are likely to be high. Coconuts are not really nuts at all; they are fruits in the drupe or “stone fruit” family, which also includes apricots, cherries and peaches. The coconut kernel (also called the “copra”) and water are two edible parts that form the foundational ingredients for a variety of coconut products, including coconut water, oil, cream and, of course, coconut milk. Crack the “Nut,” Get the Milk Specifically for coconut milk and cream production, coconuts must mature to between 10 and […]

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Food Biotechnology: A Communicator’s Guide to Improving Understanding

Food Biotechnology: A Communicator’s Guide to Improving Understanding, 3rd edition, is your one-stop resource for preparing for presentations, patient and client questions, health fairs, media interviews, blogging, tweeting, and other community conversations. Each section is based on information in the others, so we recommend checking out the whole Guide before you use a handout, give a presentation, look up key messages, etc. And check here regularly for updates and to learn more about this important topic. TABLE OF CONTENTS ADDITIONAL LANGUAGES:  Please visit the following for more information and other resources:  This guide  was prepared under a partnering agreement between the United States Department of Agriculture (USDA) Foreign Agricultural Service (FAS) and the International Food Information Council (IFIC) Foundation to provide vital information to communicators on food biotechnology. This partnership agreement does not constitute an endorsement of any products or organizations that support IFIC or the IFIC Foundation.

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Eyes on the Plant-based Food Prize

We’ve talked recently about the growing popularity of plant-based food diets. Plant-based diets encompass not only vegetarian and vegan diets, but also diets that focus on an increased consumption of plant-based foods such as fruits, vegetables, nuts, seeds, legumes, whole grains and numerous other foods that are made using plants as primary ingredients. Diets rich in plant-based foods deliver healthy amounts of fiber, vitamins A, C, E, K and folate, and the minerals potassium, phosphorus, magnesium and manganese. We can thank farmers around the globe every day for growing these plant foods—but today, let’s take a deeper look into the food production practices that are bringing us more plant-based food options. The Plant-based Burger It may not be grilling season quite yet, but many of us enjoy a good burger any time of year. But what if you could eat a burger that contained no meat at all and still gave you the feel and taste of the traditional hamburgers you grew up eating? Fortunately for us, food producers have found a way to do just that. You may have seen these “meat alternative” burger patties being sold in your local grocery store or served in neighborhood restaurants but wondered what was in them—or if it was worth giving them a try. Because the four main ingredients in these burgers are water, pea-protein isolate, canola oil and coconut oil, they are both vegan- and vegetarian-friendly. They’re also clever: Manufacturers use beets to help the burgers have a reddish color and “bleed” as a ground-beef burger would. Nor will these patties let you miss out on a dose of protein if you skip the hot dogs and chicken at your next barbeque: The pea-protein isolate in plant-based burgers are at your service. Peas are legumes, which are an excellent source of […]

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Earth Day 2019: Taking Some Time for Soil Appreciation

It’s no secret that without soil, we cannot produce food. But how much do most of us know about the sustainable practices farmers undertake to avoid and alleviate soil erosion, a problem that has been recognized as a food production issue since 1930 and still remains a concern? This is not just an issue in the United States. Researchers have noted that “global rates of soil erosion have been exceeding those of new soil formation by 10- and 20-fold on most continents of the world in the last few decades.” Check out these three ways our farmers and food producers are “fighting the good soil fight” and are aiming to effectively combat soil erosion and continue to provide us with the food our ever-growing population needs. Farm, Conserve Wetlands, Build Wildlife Habitats, Repeat Undoubtedly, agriculture can have an impact on the environment, but farmers and ranchers are working together to alleviate those impacts across large areas of land in the United States. In the Conservation Reserve Program (CRP), farmers and ranchers have voluntarily signed up to prevent soil erosion and create new wetlands and wildlife habitats to 20 million acres of farmland. Signed into law by President Ronald Reagan in 1985, CRP is one of the largest private-land conservation programs in the United States. In the summer of last year, U.S. Secretary of Agriculture Sonny Perdue said, “The Conservation Reserve Program is an important component of the suite of voluntary conservation programs USDA makes available to agricultural producers, benefiting both the land and wildlife. … CRP also is a powerful tool to encourage agricultural producers to set aside unproductive, marginal lands that should not be farmed to reduce soil erosion, improve water quality, provide habitat for wildlife and boost soil health.” Busting out the Bioengineering Crops that are grown with […]

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