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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Back to School with Food Allergies

Fall is on the horizon, and with it comes back-to-school season. Many American students have already returned to the classroom this month, while some are still revving up for a new year of learning. The new school year can prompt mixed feelings of anticipation and joy as students get ready to learn new things, be with friends again and begin new activities. However, starting school again can also be complicated by many factors including dealing with food allergies in both classrooms and cafeterias. While it may seem stressful, a bit of knowledge and preparation can help both parents and students feel confident to re-enter the school environment. Special Considerations for the Fall 2021 School Year The 2021-2022 school year presents a food allergy community of parents, students, and teachers with a unique set of challenges due to the ongoing COVID-19 pandemic. The Centers for Disease Control and Prevention (CDC) has several recommendations to prevent the spread of COVID-19 in schools. The CDC, known and respected across the globe for leading by science, provides several practical recommendations to protect the public from Coronavirus infections while prioritizing the need for in-person learning for school-aged children. The CDC goes further by encouraging vaccination for those aged 12 and up, advising for universal indoor masking in schools, physical distancing and practicing frequent handwashing. Some of these recommendations may be a relief for an already close-knit community, as well as a growing community of food allergy-conscious parents and students. Public health practices like increased cleaning and handwashing can be proven effective in reducing the potential risk of children having an adverse reaction to an offending food or protein. Regardless, families may feel heightened stress and anxiety surrounding new protocols regarding food and cleanliness in classrooms. Food Allergy Research and Education (FARE) offers back to school […]

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Choice and Safety Perceptions of Bioengineered Foods

Over the years, we all have seen new foods come into our lives from grocery stores, food trucks, restaurants, or other food service venues. New foods can be fun and exciting to try, and it can be intriguing to learn about how and where they are produced. Many foodies and conscientious consumers alike often find knowing more about their food creates familiarity, comfort and reliability; but there are some instances when information about food doesn’t immediately incite positive feelings. This can be the case with bioengineered foods, which include genetically modified organisms (GMOs). While GMO foods have been part of our food system for more than two decades and the safety of GMOs has been consistently affirmed by national and international food safety authorities. Many people are surprised to know there are only a small subset of GMO crops available in the U.S.; these include soybeans, field and sweet corn, canola, cotton used in cottonseed oil production, alfalfa, sugar beets, summer squash, papaya, apples and potatoes. These foods are identical to their conventionally grown counterparts in terms of safety and nutrition; often the biggest difference is on the farmer’s end. These crops often grow more effectively under harsh conditions and need less inputs such as pesticides, water and energy. These facts are known in some circles, but the background of bioengineered foods is news that still needs to be shared and talked about regularly. Let’s look at some recent research that’s been done to see how folks perceive bioengineered foods today. What We are Familiar With Our 2021 Food and Health Survey asked a series of questions about food choices and perceptions about bioengineered food; there were some direct lines that can be drawn between familiarity and the decision to seek or avoid bioengineered foods. When survey takers were asked […]

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Supporting and Sustaining Our Food Supply: The Benefits of GMO Corn

Many of us have heard of GMOs—genetically modified organisms in our food supply—and have seen labeling on food packages that note products are “non-GMO” (or other verbiage on food and beverage packaging that there are GMO or bioengineered ingredients in a product). But many of us don’t know a ton about how GMO technology uses specific scientific innovations that genetically alter plants to promote desired characteristics. In fact, GMO technology is a farming tool that increases productivity, decreases waste, and simultaneously provides us with safe and nutritious grains, fruits and vegetables. One key GMO crop that helps our food supply in many ways? Corn. Read on to explore how GMOs can benefit our food supply and to learn about some intriguing research linked to GMO corn. GMO Fundamentals GMO crops available in the U.S. include corn, soybeans, cotton, potatoes, papaya, summer squash, canola, alfalfa, apples, sugar beets, and pink pineapples. GMO characteristics of these crops include attributes that help them grow better under environmental stresses, like drought, and ward off diseases and pests (as well as other handy benefits, like resisting browning once they are sliced). GMO foods provide a safe and nutritious way to access the recommended servings of fruits and vegetables that are put forth by the USDA Dietary Guidelines. GMO technology also helps to decrease food waste, gives many underserved areas of the global population a reliable source of nutritious food options, and helps farmers use less pesticides. Notably, GMO technology has been used for over 20 years and has been scientifically been proven to be an effective way to support agriculture. Also, according to PG Economics LTD, the economic benefits of genetically modified crops have reached $150 billion globally since the first GMO crops were planted in 1996. The Skinny on GMO Corn Corn is used […]

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To Formulate or Not to Formulate? The Lowdown on Infant Feeding

The first year of life is vital for a child’s growth, and proper nutrition is crucial to ensuring that infants have the necessary building blocks to support this period of rapid development. For about the first six months of life, an infant must consume exclusively either human milk or infant formula, with solid foods added to supplement human milk or formula from six months to one year. There are many considerations when deciding which path (or a combination of both) is right for a new parent feeding their baby—read on for the lowdown on different kinds of infant feeding, including important safety considerations surrounding the use of infant formula. Human Milk and Infant Formula: The Basics Human milk is considered the optimal source of nutrition for infants; it provides all of the nutrients needed for a baby’s development for approximately the first six months of life and has been found to have an array of health benefits. Human milk contains bioactive compounds that promote healthful gastrointestinal, immune, and brain development. In addition, research shows a link between human feeding and subsequent decreased risk for chronic diseases like type II diabetes. Additionally, human milk feeding can help foster bonding between a mother and her baby (although fathers, partners, and other caregivers can bond in different ways with alternative feeding methods). The current World Health Organization recommendation is to exclusively feed infants human milk, if the mother is able to do so, for the first six months of life. After the first six months, an infant’s needs for certain nutrients, particularly iron and vitamin D, are difficult to meet through human milk alone, and complementary solid foods are recommended to be introduced between four and six months. The current Dietary Guidelines recommend continuing human-milk feeding until an infant is 12 months or […]

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Tips for Balanced and Healthy Eating

    Most of us want to eat in a healthy and balanced way that fits our lifestyle, schedule, and budget. But what does that look like, practically? While more information about healthy eating exists than ever before, many of us frequently encounter conflicting information about nutrition—especially online—which makes it hard to know what to eat daily. While it may be tempting to test out the latest diet craze, research tells us that overly strict dieting does not lead to positive health outcomes. As boring as it can sound, eating with balance, moderation, and variety is sound nutrition advice and your surest bet for maintaining a healthy lifestyle, as this dietary pattern ensures that we’re eating a range of foods and taking in all the micro- and macronutrients our bodies need. A balanced diet also helps us enjoy our food—which is important, too! You might already have an idea of what kinds of foods work best with your lifestyle, and that’s great! But if you need a tune-up on general healthy nutrition advice, you’ve come to the right place. Let’s explore a few tried-and-true tenets of healthful and balanced eating. 1. Be flexible and use various forms of food to your advantage. That might sound strange at first, but what we hope you understand is that nutrition is not one-size-fits-all, and our food choices often change from day to day. For example, if you’re on the go or short on time, you may want to choose a combination of packaged, frozen, canned and/or fresh foods to help simplify meals and snacks (while still meeting your nutritional needs). Maybe one day you cook your food completely from scratch, while the next you rely on canned or packaged foods to augment your meals. Most of the time, you may fall somewhere in […]

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