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 […]

insights

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 […]

article

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 […]

article

Food Additives and Ingredients: Resources You Can Use

Can you imagine your favorite savory snack without a dash of salt or a smoothie that isn’t smooth? I’m sure it’s difficult for you, just as it is for me.  We buy our favorite foods because of the way they taste, look, feel and cost.  Food additives and ingredients are responsible for some of the attributes of food that we’ve grown to love over the years.  Food additive and ingredients in the U.S. are deemed safe by the U.S. FDA and other global authoritative bodies such as EFSA.  These resources have been collected to help everyone understand the role and function of food additives and ingredients and what they do in our food. Food Ingredients and Colors Brochure For centuries, ingredients have served useful functions in a variety of foods. Our ancestors used salt to preserve meats and fish, added herbs and spices to improve the flavor of foods, preserved fruit with sugar, and pickled cucumbers in a vinegar solution. Today, consumers demand and enjoy a food supply that is flavorful, nutritious, safe, convenient, colorful and affordable. Food additives and advances in technology help make that possible.  This brochure in partnership with the U.S. FDA is your guide to understand the role of ingredients, colors and flavors in food. Color Me Red:  New Studies on Food Coloring Safety Did you know food coloring can be made using natural and artificial ingredients? Both of which are safe and regulated by the U.S. Food and Drug Administration (FDA). These colorings are used in a variety of foods, not just baked goods, but they are also safely used in ice cream, yogurt, soft drinks, cereals, sausage casings, cheeses and the list goes on.  Three recent publications supported by the International Association of Color Manufacturers (IACM) explored and reaffirmed the safety of food colors that have been at the […]

article

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 […]

article

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 […]

article

A Simple Guide to Plant-Based Eating

There’s no doubt that following a special eating pattern has become increasingly en-vogue in recent years—and the rising popularity of specific diets continues to be backed up by data from IFIC’s annual Food and Health Survey. Among the top growing dietary trends is plant-based eating, and it gets a lot of hype for good reason—scientific research shows that plant-based diets can have many benefits. But here’s the rub: What individuals perceive as “plant-based eating” is highly variable, and the term is not well-defined. Case in point? Some people assume the term “plant-based” is another way to describe vegetarian or vegan eating. In reality, a broad spectrum of plant-based eating exists, and there’s no one way to do it. If you’re looking for tips increase the amount of fruits and vegetables you eat—and maybe even foray into your own version of plant-based eating—use the below guide to understand what plant-based can mean, what its benefits are, and how you can implement this eating style. Defining “Plant-Based” Plant-based diets have existed since ancient times, but the term “plant-based” is just around 20 years old, according to a 2022 review that defines plant-based foods as fruits, vegetables, nuts, seeds, legumes, herbs, spices, and whole grains. Unlike vegan eating, a plant-based or, alternatively, plant-focused, diet does not have to exclude animal foods like red meat, fish, chicken, eggs, and dairy. Rather, a plant-based eater may still enjoy animal foods while deliberately building an overall eating pattern that is rich in or primarily made of plants, but not consisting only of plants. The Benefits of a Plant-based Diet There’s no doubt that many plant-based foods are full of nutrition and health benefits. Just the act of making healthy, plant-based choices can confer better nutrition in the way of more vitamins, minerals, and phytochemicals. But plant-based […]

article

Fiber Fact Sheet

Download the Fiber Fact Sheet here Dietary fiber is a plant-based nutrient found in a wide variety of foods. “Fiber” is a broad term that encompasses several types of non-digestible carbohydrates that offer a diverse array of health benefits. In recent year, significant developments have been made in our understanding of fiber and its role in the promotion of health and disease risk reduction. A wealth of scientific evidence demonstrates that adequate dietary fiber intake has a number of health benefits, including maintenance of a healthy gastrointestinal tract and reduced risk of cardiovascular disease and some types of cancers. This fact sheet will examine many topics of interest around dietary fiber, including its definitions, food sources and associations with human health. Definition of fiber There are several definitions of dietary fiber worldwide and a singular definition remains the subject of ongoing discussion. Some of the definitions were the result of analytical methods used to isolate dietary fiber whereas others stemmed from the physiological benefits associated with this food component. The National Academies of Sciences, Engineering and Medicine (NASEM) Food and Nutrition Board (formerly known as the Institute of Medicine Food and Nutrition Board) defines dietary fiber as, “nondigestible carbohydrates and lignins that are intrinsic and intact in plants”, whereas “added fiber” consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.” NASEM defines “total fiber” as the sum of dietary fiber and added fiber. The Codex Committee on Nutrition and Foods for Special Dietary Uses offers a more technical definition of dietary fiber as, “carbohydrate polymers with a 10 or more monomeric units…not hydrolyzed by the endogenous enzymes in the small intestines of humans…” Additionally, Codex included a footnote that the “Decision on whether to include carbohydrates of 3 to 9 monomeric unites should be left up to […]

article