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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An Open Letter to Internet Dieters

Dear Chronic Internet Dieter, They say the first step is admitting you have a problem. We get it. Google is the answer for (almost) everything. Guides for child-proofing your living room, what movie that guy was in, and even scripted break-up speeches. But when it comes to diet and food advice, the Google method is killing us. Watch out for: Not going to Google for diet advice probably makes it feel like all is lost (as though you’ve left your cell phone at home—quelle horror!) But it isn’t. Thankfully, there are legit steps you can take to improve your weight and health status. Eat more fruits and veggies, up your protein and fiber intake (since they make you feel more satisfied), and be mindful of your portion sizes. Look to sources like MyPlate, EatRight.org, and (my home!) FoodInsight.org to find food information from professionals that aren’t just of-the-moment fads. Weight-loss quick-fixes won’t go away—just take it from these experts who wish they would—but they can be outsmarted. Go forth and conquer, former Internet dieters! You’re better than the fads. Yours in health and sanity, Liz

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Dietary Fats with Kris Sollid, RD [Podcast]

There are enough contradictory headlines about dietary fats to make your head spin, so it’s time to set the record straight about the different types of fat and the food sources we should be emphasizing in our diets. On this episode of DataDish: Your Trusted Serving of Science, we talk with Kris Sollid, RD, senior director of nutrition communications at the IFIC Foundation. Some highlights: Enjoy the podcast! And to learn more about the dietary fats, check out our resources on coconut oil, trans fats, omega 3, 6 and 9 fatty acids and the delicate balance between health and flavor of fat.

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4 Metabolism Myths, Busted

It’s that time of year when dieting messages are loud, and everyone seems to know a secret to hacking our metabolism. But is altering our metabolism actually that easy? Today we’re busting common metabolism myths. Let’s start with a definition. Metabolism is the process by which our bodies convert what we eat and drink into energy. As a result, most of the claims we hear about metabolism have to do with increasing our metabolism so that we can lose weight, but as we’ll learn these statements are not so simple. Myth #1: Eating Breakfast Jumpstarts Your Metabolism There’s no doubt that there are benefits to eating breakfast; it can provide vital nutrients and energy and satisfy hunger. But unfortunately, breakfast is not going to jumpstart your metabolism. In fact, this study, though small, found no difference in calories burned over 24 hours between people who ate or skipped breakfast. While some think skipping breakfast will lead to less calories eaten throughout the day, the same study noted that those who skipped breakfast compensated by having a larger meal for lunch and dinner. Additionally, this randomized controlled trial found that eating or not eating breakfast had no discernable effect on weight loss in those who were attempting to lose weight. Myth #2: Eating Smaller, More Frequent Meals throughout the Day Increases Your Metabolic Rate The idea is simple: whenever we eat food, our body must burn calories to break the food down and absorb the nutrients. So, if we were constantly eating, then couldn’t our bodies constantly be burning calories? Not quite. The thermic effect of food (TEF) is the energy we expend to process, use, and store the nutrients in our meals. However, the temporary boost in our metabolic rates is directly proportional to how much and what types of […]

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Functional Foods: Superheroes for Health

Taste plays a chief role in why we choose foods—as demonstrated by nearly two decades of our annual Food and Health Survey. But healthfulness is also an important driver of food purchases, and many people want to know how specific nutrients affect their health and well-being. In fact, many people seek out certain foods to support their energy, weight management, digestive, heart health, sleep, and immunity goals. Whether it’s a probiotic yogurt or vitamin D-enhanced mushrooms, eating more functional foods (sometimes hyped-up as “superfoods”) can improve our health, longevity, and quality of life. Read on to find out how. What Are Functional Foods? The term “functional foods” originated in Japan during the 1980s. In 1991, the Japanese government established a regulatory system for the labeling of “Foods for Specified Health Uses” (FOSHU) to classify foods considered to be beneficial for human health. In the U.S., the Food and Drug Administration (FDA) also regulates functional foods, despite there being no legal definition in this country. In general, foods are considered “functional” if they provide benefits beyond basic nutritional needs, such as further enhancing health and well-being. The beneficial nutrients in functional foods may be naturally present, or they may be added during manufacturing. The production of functional foods can also include the removal or substitution of some ingredients that may improve their nutritional profile—such as fat being removed from whole milk to create reduced-fat (2%), low-fat (1%), and fat-free (skim) milks. Other examples of functional foods include fruits, vegetables, fatty fish, nuts, seeds, legumes, whole grains, and fortified or enhanced foods like cereals and probiotic beverages. As you can see, there are a wide variety of functional foods to choose from—some in their whole form, and others that have been enriched, fortified, or otherwise nutritionally enhanced. With a better understanding of […]

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Your COVID-19 Resource for Food Safety and Nutrition

We’ve rounded up all of our COVID-19 resources on food production, food safety and nutrition, all in one spot: A Closer Look at Meat Safety During COVID-19 Summer may be grilling season, but while we’re in the middle of the COVID-19 pandemic, many of us are looking to buy and cook food and host gatherings in different ways. This article covers safety regulations for meat in a pandemic. COVID-19 and Food Safety Concerns: Results from the 2020 Food and Health Survey Food safety concerns have been a major topic in the public conversation around COVID-19, alongside issues like the coronavirus and shopping, the coronavirus and the food supply, and the coronavirus and food deliveries. Our 2020 Food and Health Survey, which was fielded in mid-April, dug deeper into Americans’ perceptions of food safety during this unpredictable time. Here are some of the key findings. IFIC Recognizes World Food Safety Day 2020: Top Food Safety Facts to Keep in Mind As we celebrated World Food Safety Day on June 7th this year—in the midst of a global pandemic—it’s now more important than ever for us to think about how to safely buy, prepare and serve our food. Consumer Survey: A Second Look at COVID-19’s Impact on Food Purchasing, Eating Behaviors and Perceptions of Food Safety We conducted our first consumer research on COVID-19’s effects on shopping for food, eating habits and perspectives on food safety in early April. This most recent survey, fielded May 7th to May 12th, serves as a follow-up to this initial research. It tracks several questions asked previously in April and asks new ones to help us better capture the full scale of the pandemic’s effects on how we think and feel about food in these ever-changing times. The U.S. Food Supply Amid COVID-19 In the global […]

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What is the Anti-Inflammatory Diet?

Inflammation has become so mediagenic that we are seeing a new term; an anti-inflammatory diet is popping up in social conversations. But what is inflammation? Is it always bad? What is the role of food in decreasing inflammation? We dig into all these questions as we explore an anti-inflammatory diet. What is Inflammation? Inflammation is the body’s natural way of protecting us from harm. There are two types of inflammatory responses, acute – short-term and chronic, which is long-term. An example of acute inflammation is the pain and swelling that occurs shortly after bumping your head. This acute inflammation is due to your immune system dispatching white blood cells to surround and protect your fresh injury. Within a few hours or days, that inflammation will subside. On the other hand, chronic inflammation occurs within our bodies over a long period of time, often without visible symptoms. Chronic inflammation can be caused by many different factors. Some include prolonged acute inflammation due to an infection or injury, an autoimmune disorder, long-term exposure to irritants, chronic stress, smoking and alcohol. Although inflammation plays a vital role in healing, chronic inflammation may increase the risk of various diseases including some cancers, rheumatoid arthritis, cardiovascular disease, periodontitis and more. Where Does Food Fit In? Inflammation is a complex process, and an anti-inflammatory diet is usually discussed in the context of managing chronic inflammation as food choices can influence inflammation. When it comes to reducing inflammation through food, this diet recommends consuming nutrient-dense foods that contain important nutrients like vitamin E, magnesium, fiber and antioxidants like polyphenols which are what give color and flavor to fruits and vegetables. Antioxidants work by reducing levels of free radicals, which are molecules created naturally by our metabolism, but can lead to inflammation when the levels are out of […]

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Seven Common Cooking Oils: Health Benefits and How To Use Them

Our latest consumer survey on dietary fats found that most people report they are trying to limit their fat intake at least some of the time. And yet, there is no need to fear fat in our food. Fat is an essential part of a healthy diet and is involved in many parts of digestion and nutrition, from improving the taste of our food to providing us with a major source of energy to helping our bodies absorb vitamins to refereeing communication between cells in our body. Cooking oils are a source of dietary fat that many of us encounter every day. And with so many options on the market, it’s common to feel overwhelmed when trying to decide which cooking oil is right for you. Fear not: Many oils that may already reside in your pantry are health-promoting and perfect for everyday use in the kitchen. Let’s explore the basics of a few common cooking oils—including their uses, flavor profiles and health benefits—to help you find what works best in your kitchen. Avocado oil Whether piled on toast or mashed into guacamole, avocados are a fan favorite. In addition to being a popular food source, avocados are also a source of cooking oil. Avocado oil is produced by various extraction methods that extricate the fruit’s pulp. The result is a neutral-tasting oil that works well as an ingredient in salad dressings, as a way to brown roasts, and as a fat for searing. Avocado oil is composed primarily of oleic acid, an omega-9 monounsaturated fatty acid, which may help decrease inflammation and reduce the risk of cardiovascular disease and stroke. Canola oil Canola oil is made by heating and crushing the seeds of the rapeseed plant. Canola oil has a neutral taste, which makes it a great all-purpose oil […]

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