When It Comes to Immune Health, Does What We Eat Matter?

There may be no more important part of our body than our immune system. Through its nonstop work to prevent and limit the effects of harmful pathogens like bacteria and viruses, we’re able to maintain our health and recover from illnesses caused by these invaders. Our immune cells make up one of the most sophisticated, coordinated systems in the body—one that is essential for our survival. With the recent outbreak of the novel coronavirus, also known as COVID-19, there has been an increased focus on the importance of keeping our immune systems running strong. As a result, there’s a lot of information being shared about the effect that food and dietary supplements might have on immune health. Some of this information is based in strong science, while some is…not so much. In this article, we’ll address how the food we eat can support immune health, why many trendy supplements and “superfoods” don’t make the cut, and whether or not you can really “boost” your immune system through food. (Hint: the answer is no.) We want to be clear that the information provided here relates to healthy adults; the same conclusions may not apply to children, the elderly or those who are immunocompromised. Is diet connected to immune health? Yes! Many nutrients we get through the food we eat are essential for immune function, so eating a well-balanced, healthy diet allows your immune system to be the best version of itself. When we get sick and our immune system becomes more active, the demand for both energy and nutrients goes up, making adequate nutrition even more vital. At the same time, for most healthy people, consuming more energy (as in, calories) or nutrients than we need won’t necessarily give any added immune benefits. Almost everything that we consume above and beyond […]

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Food Allergen Labeling: Tips To Manage “May Contain” Labeling Risks

Last week was Food Allergy Awareness Week, and we’re bringing attention to this growing public health concern. Food Allergy Research and Education (FARE) estimates that 32 million Americans are affected by food allergies and that the prevalence of food allergies continues to rise. With those statistics, there is a good chance you or someone you know deals with a food allergy daily. The rise in food allergy prevalence is not due to pure chance, and several theories have been put forward to explain the upward curve. The “hygiene hypothesis” suggests that children today are growing up in cleaner environments and thus are exposed to fewer germs that are able to “train” their immune systems to know what is and is not dangerous. Other theories attribute the increase in food allergies to changes in the gut microbiome, switches in diet, and certain environmental factors. Whatever the reason, food allergies are on the rise, and while many people can self-manage their allergy, food allergen labeling is key to creating a safe food supply for everyone. Effective food allergen management According to IFIC’s 2019 Food and Health Survey, consumers most commonly manage their food allergies by carefully reading labels (45%) or avoiding certain types of restaurants and cuisines (37%). In this vein, IFIC encourages consumers to learn how to read labels carefully, exploring various terms that less commonly describe an allergy (e.g., casein protein versus milk), as well as to know which questions to ask when eating out. To outsiders, a food allergy may not be obvious, so many people with allergies also wear a medical bracelet, carry medication, and have emergency contact information ready in case they need help. Consumers aren’t the only ones responsible for managing food allergies. The Food Allergen Labeling And Consumer Protection Act (FALPCA) is a Food and Drug Administration (FDA) mandate that all food must be labeled […]

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A Quick Look Into Dairy Production

Dairy is often something I rely on—ice cream and froyo keep me cool in the summer, hot chocolate and lattes keep me warm in the winter, and a cold glass of milk can instantly transport me back to childhood. All thanks go straight to the dairy cows and farmers working around the clock. In fact, a single cow can produce approximately 6.5 gallons of milk daily and supply over 21,000 pounds of milk yearly, not counting the milk her newborn calf will drink. That milk is just the start for dairy lovers. It may be transformed into cheese, yogurt, or a number of other food products through a series of well-monitored, science-driven steps on the farm, in warehouses and in factories. From cow to carton Shortly after giving birth to a calf, a dairy cow will start producing milk, and she will continue to do so for about ten months. This milk is collected on the farm and then transported for further processing, specifically for pasteurization and homogenization. Pasteurization is the means of treating a food product, often by heat, to reduce the risk of foodborne pathogens surviving in the product that could potentially make consumers sick. The Food and Drug Administration (FDA) regulates this process very carefully for milk products, specifying the amount of time and temperature milk must be heated—for example, lower temperatures require longer time to make sure any harmful pathogens are destroyed. The next step, homogenization, ensures that the contents of milk—its protein, fat and sugars—remain one consistent mixture rather than clumps separated among liquid. The pasteurized, homogenized milk then may be packed into various containers, stored at safe temperatures, and shipped to grocery stores and markets for human consumption. Plant-based products like almond milk and oat milk will similarly go through an FDA-mandated process to […]

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How to Save Money While Grocery Shopping

2020 has presented challenges in unprecedented ways, and many of us are still trying to get our bearings. Specifically, the coronavirus pandemic has put a serious financial strain on many U.S. households. Even for those who remain steadily employed, the uncertainty of life has spurred an interest in—or perhaps a realization about the importance of—cutting back on expenses to save money. While food is about as essential as it gets, there are ways to cut back on spending while you shop. Here are a few practical tips that can help save money on groceries. Set a food budget For some of us, budgets are already an essential part of our monthly planning. For others, budgeting feels more like a chore than a benefit. But the truth is that budgeting gives all your money a place to go, so you aren’t guessing whether you should make a purchase or not. We all have different starting places when it comes to creating a budget, but taking some time to understand how much money you can dedicate to food each month will save you in the long run. Make a list and stick to it Once you’ve decided how much money you can spend on food, the next step is to craft a grocery list. It may seem basic, but this fundamental tip will never go out of style. While you’re considering your list, think about the key food groups (fruits, vegetables, grains, dairy and lean proteins) as your basic building blocks for nutritious meals. Variety is important even if you’re working within a tight budget, so doing your best to have grains, lean protein and fruits and vegetables at each meal is a great goal. Making a list and sticking to it can also help you consider what you already have on […]

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GMO Crops: Safety, Regulation and Sustainability Insights

Genetically modified organisms, or GMOs, are a popular topic in today’s conversations about food and farming, and many of us have heard of or read food labels stating “contains bioengineered ingredients” (another way of referring to GMOs). While many of us are familiar with the term GMO, not all of us are quite sure what it is—only, perhaps, that we are advised to avoid them by some people. A 2018 consumer survey by the IFIC found that more than one-third (36 percent) of respondents said they know very little or nothing at all about bioengineered or genetically modified foods, identical to the number who say they know at least a fair amount. Despite the low level of knowledge, a higher volume of respondents (47 percent) said they avoid GMO foods at least somewhat. But when we hear or read “GMO” or “bioengineered food,” do we ever think of the terms “safety,” “regulation” or “sustainability”? If not, IFIC is here to tell you that we should. Let’s look at how these three positive attributes are intertwined with GMOs and what that means for our food supply. Safety signals GMO foods have been part of our food system for more than two decades. The GMO crops available in the U.S.—soybeans, corn (field and sweet), canola, cotton (used in cottonseed oil production), alfalfa, sugar beets, summer squash, papaya, apples and potatoes—are as safe and nutritious as their non-GMO counterparts. The science behind their safety has been evaluated extensively over the past 20 years, including an in-depth analysis performed by 50 scientists that worked on a 2016 National Academy of Sciences (NAS) report for more than two years. The NAS scientific cohort examined relevant literature (including more than 900 publications), heard from 80 diverse speakers at three public meetings and 15 webinars, and read […]

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Small Nutrition Shifts for the New Year

For many of us, the new year brings pressure to overhaul our lives with diet and lifestyle changes. Our 2020 New Year’s diet survey, released in February 2020, found that 42% of Americans reported making dietary changes in January. But by the end of 2020, when the COVID-19 pandemic had been waging for nearly a year, the tone had changed—understandably. According to our 2020 year-end survey, only 15% of consumers said they planned to make a food or beverage-related resolution in the coming new year. So far, your January may not have involved massive health goals, and that’s okay. In fact, smaller and more manageable shifts in your lifestyle can also set you on a path toward improved health—and one that may be more sustainable and lasting over the long term. If you’re looking for a few ideas to try, the following options can all be implemented steadily over the next year. Try one (or more) and see what best fits with your current lifestyle. 1. Choose fiber-rich whole grains for half of your daily grain servings Did you know that most Americans consume about half the amount of fiber recommended by the National Academies of Science, Engineering and Medicine, and only about 5% of the population meet the recommendations for dietary fiber intake? Fiber is an important nutrient that can reduce your risk for several chronic diseases, and choosing whole grains can help increase your fiber intake. In fact, the current Dietary Guidelines for Americans recommend that we make half of our daily grain servings whole grains. Here are some tips to increase your whole grain intake: 2. Try some alternatives to reduce your added sugar intake While avoiding added sugars completely isn’t entirely realistic, it’s fair to say that many people could benefit from eating less added sugar—most […]

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When Is the Best Time To Introduce Potential Allergenic Foods to Your Infant?

The possibility of an allergic reaction after eating gives many Americans pause when making food choices. No one wants to worry that a bite into a savory sandwich or decadent dessert will cost them a swollen lip—or worse, a trip to the E.R. As adults, we have more control when it comes to the foods we are exposed to, but what about children? Or better yet, infants? When should we introduce potentially allergenic foods to our babies? According to Food Allergy Research & Education (FARE), food allergies among kids have increased over the last couple of decades. Faced with uncertainty, many parents avoid feeding their babies certain foods in the hope of preventing a potential allergic reaction. But is such avoidance helpful in the long run? Food allergies are a public health concern The U.S. Food and Drug Administration recognizes nine major food allergens: milk, eggs, fish, shellfish, tree nuts, wheat, peanuts, sesame and soybeans. Allergic reactions can vary from person to person and may also result from foods not included in the “Big Nine.” If you are allergic to an allergenic food, eating that food activates your immune system, causing your body to think the food is an “invader.” When your immune system is unnecessarily activated, many parts of the body—including your gut and other organs and tissues—can be affected. Sometimes, one allergic reaction can make you more sensitive to other allergens. Food allergies are serious, and they can be life-threatening, especially for infants, who cannot tell you when something feels wrong. Currently, one in 13 children in the U.S. has food allergies. Food allergy rates have steadily increased over the past couple decades, presenting a major concern for parents, health care workers and public health professionals alike. To help families identify potential allergens, legislation (like FALCPA) has been passed, […]

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Diversifying MyPlate: Gujarati Indian Cuisine

The Dietary Guidelines for Americans and its associated MyPlate graphic are commonly referenced resources for learning about healthy and nutritious eating. The recently-updated 2020-2025 Dietary Guidelines for Americans put a stronger focus on meeting dietary recommendations while keeping cultural preferences in mind, and resources highlighting culturally inclusive approaches are valuable tools for translating the general messages of MyPlate and the Dietary Guidelines to more Americans. This article is part of a series that shows how healthy eating can take on many different forms outside of the Western diet. While for many, meals might not exactly resemble MyPlate, the featured guest authors will demonstrate what healthy eating looks like in their culture, and how many of the food groups and principles can translate across cultures and cuisines. Each article in this series is written by a registered dietitian who is experienced in integrating culturally inclusive approaches into their work. About the Author Hi, I am Sarika Shah. As a registered dietitian, I have practiced for 20 years in multiple sectors. Having been raised in an Indian household, I understood the difference between my Western education and ethnic diets. I am able to use my knowledge of my patients’ food, culture and tradition to help them find healthy eating patterns that are in their comfort zone. I am a dietitian to most; but to my Indian patients, I am their dietitian. For any generation of Indians in America, there is so much confusion about whether the Indian diet is healthy or not. Understandably, many believe they need to give up traditional foods to be “healthy.” Fundamentally, I am a firm believer that we should not deprive ourselves of any food, especially our cultural foods. My practicing philosophy is to incorporate the foods we love into our daily lives with awareness, education and […]

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