[Press release] More holistic approach needed when studying the diets of our ancestors

More holistic approach needed when studying the diets of our ancestors.

[Journals]: More holistic approach needed when studying the diets of our ancestors

Contact: Emily Murphy / 773-702-7521 / emurphy@press.uchicago.edu

According to an article in the December 2014 issue of The Quarterly Review of Biology, current studies modeling the diets of early hominids are too narrow.

Researchers have long debated how and what our ancestors ate. Charles Darwin hypothesized that the hunting of game animals was a defining feature of early hominids, one that was linked with both upright walking and advanced tool use and that isolated these species from their closest relatives (such as ancestors of chimpanzees); modified versions of this hypothesis exist to this day. Other scholars insist that while our ancestors’ diets did include meat, it was predominantly scavenged and not hunted. Still others argue that particular plant foods such as roots and tubers were of greater importance than meat in the diets of these species.

 

Research technology has come a long way since Darwin’s time, making possible the kind of analysis early scholars could only have imagined. Recent work has presented reconstructions of early hominid diets on the basis of chemical makeups of fossil tooth enamel, evidence of microscopic wear on teeth, and advanced studies of craniodental anatomy, to name a few.

 

However, according to Ken Sayers (Georgia State University) and C. Owen Lovejoy (Kent State University) in an article published in the December 2014 issue of The Quarterly Review of Biology, although modern-day technology provides valuable insight, such tools alone cannot provide a complete picture of the diet of early hominids. Instead, they should be included—alongside other methodologies—in holistic studies grounded in the fundamentals of modern evolutionary ecology.

 

Sayers and Lovejoy suggest that researchers should examine a species’ particular habitat and “whole-body” anatomy, including digestion, locomotion, and possible cognitive abilities. In particular, foraging theory—a branch of evolutionary ecology that investigates animal feeding decisions through the lens of efficiency principles—is especially important to consider, as it demonstrates that diet is regulated by the potential value and costs of exploiting individual food items (whether plant, animal, or other) and by the relative abundance of the most profitable foods. In the case of the earliest-known hominids, evidence about their morphology and likely cognitive abilities—in addition to data obtained from modern technologies—provide little support for a reliance on any one particular food type. Rather, these species likely had a broadly omnivorous diet that became increasingly generalized over time.

 

According to Sayers and Lovejoy, the early hominid diet can best be elucidated by considering the entire habitat-specific resource base and by quantifying the potential profitability and abundance of likely available foods. Furthermore, they warn that hypotheses focusing too narrowly on any one food type or foraging strategy—such as hunting or scavenging or any one particular plant category—are too restrictive and should be viewed with caution. Modeling these species’ diets instead “requires a holistic, interdisciplinary approach that goes beyond merely what we can observe chemically or through a microscope, and draws from ecology, anatomy and physiology, cognitive science, and behavior.”

 

Scientists find genetic mechanism linking aging to specific diets

Scientists find genetic mechanism linking aging to specific diets.

From the 27 January 2014 ScienceDaily article

…

“These studies have revealed that single gene mutations can alter the ability of an organism to utilize a specific diet. In humans, small differences in a person’s genetic makeup that change how well these genes function, could explain why certain diets work for some but not others,” said Curran, corresponding author of the study and assistant professor with joint appointments in the USC Davis School of Gerontology, the USC Dornsife College of Letters, Arts and Sciences, and the Keck School of Medicine of USC.

Curran and Pang studied Caenorhabditis elegans, a one-milimeter-long worm that scientists have used as a model organism since the ’70s. Decades of tests have shown that genes in C. elegans are likely to be mirrored in humans while its short lifespan allows scientists to do aging studies on it.

In this study, Curran and Pang identified a gene called alh-6, which delayed the effects of aging depending on what type of diet the worm was fed by protecting it against diet-induced mitochondrial defects.

“This gene is remarkably well-conserved from single celled yeast all the way up to mammals, which suggests that what we have learned in the worm could translate to a better understanding of the factors that alter diet success in humans,” Curran said.

Future work will focus on identifying what contributes to dietary success or failure, and whether these factors explain why specific diets don’t work for everyone. This could be the start of personalized dieting based on an individual’s genetic makeup, according to Curran.

“We hope to uncover ways to enhance the use of any dietary program and perhaps even figure out ways of overriding the system(s) that prevent the use of one diet in certain individuals,” he said.

[Magazine article] The Rise of the Silicon Valley Diet Hacks

Caution – The pop up ad video was a bit too sensual for me

Disclaimer – I am not endorsing any products in this article,
This article is for informational purposes only

The article basically points out eating healthy involves research, getting down to basics, and being in tune with what your self (body/mind) needs.
Aside comment – Not sure how much diet/exercise can offset an unhealthy work environment.

From the 14 January 2014 New Yorker Magazine article

When it comes to dieting the Silicon Valley way, you can forget thetouchy-feely purity of a juice cleanse: You’re not trying to change your life on an emotional and spiritual level. Your body is not a temple; it’s a machine, and so improving the body is purely a problem of data and input and output. How can you make it run optimally? What food, or combination of nutrients, goes in to produce the highest cognitive function and the best performance with the least amount of time and effort?

“I spent $300,000 hacking myself,” says Dave Asprey. “It was blood work, cholesterol tests, scans, looking at my diet to figure out why I’d lose 50 pounds and have it come back.”

After fifteen years as his own lab rat, Asprey is the creator of theBulletproof Diet (which combines Tim Ferris’s Four Hour Bodylifestyle with a Paleo-esque diet) and head of the Bulletproof Executive (a lifestyle site/podcast/book that spreads the gospel of biohacking). He also looks, in his own words, “pretty damn good for a 40-year-old who was formerly obese and sleeps five hours a night.”

Really, though, looking good is just a happy byproduct. And while Silicon Valley may sit amid the locavore bounty of Northern California, diet hacking doesn’t have much to do with holistic wellness or the pleasures of organic eating. For Asprey and other Valley denizens looking to disrupt diets, the real focus isn’t weight-loss or well-being. It’s surviving a punishingly work-centric way of life, and figuring out how to apply the ideals that govern their professional world — innovation, optimization, efficiency, quantification — to the human body.

This approach to dieting has existed almost as long as Valley culture itself. The ideas behind bodyhacking and the Quantified Self movement got their start with the SiliconValley Health Institute, which was founded in 1993: Its aim was to look outside of mainstream medicine to find out not just how to treat or prevent illness, but how to optimize the body’s potential….

Related Resources

• Nutrition and Healthy Eating  – In Depth (Mayo Clinic)
  a longish alphabetical list including recipes& menus, answers to questions about specific foods and ingredients (as caffeine), tips on how to eat and shop healthy, and more
• USDA Center for Nutrition Policy and Promotion links scientific research to the nutrition needs of consumers with menus, guidelines, nutrition content site, personal Supertracker, and more
• Eatright.org includes information from the Academy of Nutrition and Dietetics
  Links in the public section (over 50 items)  include Eat right on a budget, Resistance training, and Disease Prevention (Men) 

 

Read the entire article here

Related articles

• Wow, Tech Nerds Take Dieting Really Seriously
• Silicon Valley Hacks the Human Diet.
• Dieting Like The Digerati

Addressing the Intersection: Preventing Violence and Promoting Healthy Eating and Active Living

From the PDF file of the Prevention Institute **

“Lasting changes will come from deep work by individuals to create systemic change.”

Reducing violence in neighborhoods enhances the community environ- ment and allows people to thrive. The prevention of violence facilitates community cohesion and participation, fosters neighborhood improve- ments, expands employment and educational opportunities, and improves overall health and well-being.

Violence influences where people live, work, and shop; whether parents let kids play outside and walk to school; and whether there is a grocery store or places for employment in the community. Violence jeopardizes health and safety directly— causing injuries, death, and emotional trauma. Witnessing or directly experiencing violence, as well as the fear of violence, are damaging, with consequences that also contribute to unhealthy behavior and a diminished community environment. Vio- lence and fear undermine attempts to improve healthy eating and active living, there- by exacerbating existing illnesses and increasing the risk for onset of disease, includ- ing chronic disease. They affect young people, low-income communities, and com- munities of color disproportionately. Violence and food- and activity-related chron- ic diseases are most pervasive in disenfranchised communities, where they occur more frequently and with greater severity, making them fundamental equity issues.

Chronic disease is a major health challenge—it contributes to premature death, lowers quality of life, and accounts for the dramatic rise in recent healthcare spend- ing. One striking example is the increasing prevalence of diabetes in the United States. Researchers predict that by 2034, the number of people suffering from dia- betes will likely double to 44.1 million, and related health care costs will triple to $336 billion.1 Improving healthy eating and active living environments and behaviors is the crucial link to preventing many forms of chronic disease. Health leaders have been making great strides in mounting a strong, effective response to chronic disease and in improving community environments to support healthy eating and activity. However, chronic disease prevention strategies—designing neighborhoods that encourage walking and bicycling to public transit, parks, and healthy food retail, or attracting grocery stores in communities that lack access to affordable fresh fruits and vegetables—are less effective when fear and violence pervade the environment. As more communities grapple with chronic disease, health practitioners and advocates are becoming increasingly aware of the need to address violence as a critical part of their efforts, and they are seeking further guidance on effective strategies.

The purpose of this paper is to provide guidance and deepen the understanding of the inter-relationship between violence and healthy eating and activity. It presents first-hand evidence based on a set of interviews Prevention Institute facilitated with community representatives—advocates and practitioners working in healthy eating and active living. Direct quotes from these interviewees appear in italics throughout this paper. In addition to the interviews, the Institute conducted a scan of peer- reviewed literature and professional reports that confirm the intersection between vio- lence and healthy eating and active living.3-12 …

Read the entire publication here

**Prevention Institute was founded in 1997 to serve as a focal point for primary prevention practice—promoting policies, organizational practices, and collaborative efforts that improve health and quality of life. As a national non-profit organization, the Institute is committed to preventing illness and injury, to fostering health and social equity, and to building momentum for community prevention as an integral component of a quality health system.
Publications are online and free.

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• Eating a Mediterranean diet is the best way to prevent chronic illness
• Increase physical activity to lower chronic disease risk
• Your Happy, Healthy Gut: the first line of defense against chronic disease
• Can we predict violence? Can we prevent it?
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[Magazine article] Extreme Diets Can Quickly Alter Gut Bacteria

From the 11 December 2013 Science article

With all the talk lately about how the bacteria in the gut affect health and disease, it’s beginning to seem like they might be in charge of our bodies. But we can have our say, by what we eat. For the first time in humans, researchers have shown that a radical change in diet can quickly shift the microbial makeup in the gut and also alter what those bacteria are doing. The study takes a first step toward pinpointing how these microbes, collectively called the gut microbiome, might be used to keep us healthy.

“It’s a landmark study,” says Rob Knight, a microbial ecologist at the University of Colorado, Boulder, who was not involved with the work. “It changes our view of how rapidly the microbiome can change.”

 

…

n 2009, Peter Turnbaugh, a microbiologist at Harvard University, demonstrated in mice that a change in diet affected the microbiome in just a day. So he and Lawrence David, now a computational biologist at Duke University in Durham, North Carolina, decided to see if diet could have an immediate effect in humans as well. They recruited 10 volunteers to eat only what the researchers provided for 5 days. Half ate only animal products—bacon and eggs for breakfast; spareribs and brisket for lunch; salami and a selection of cheeses for dinner, with pork rinds and string cheese as snacks. The other half consumed a high-fiber, plants-only diet with grains, beans, fruits, and vegetables. For the several days prior to and after the experiment, the volunteers recorded what they ate so the researchers could assess how food intake differed.

…

Within each diet group, differences between the microbiomes of the volunteers began to disappear. The types of bacteria in the guts didn’t change very much, but the abundance of those different types did, particularly in the meat-eaters, David, Turnbaugh, and their colleagues report online today in Nature. In 4 days, bacteria known to tolerate high levels of bile acids increased significantly in the meat-eaters. (The body secretes more bile to digest meat.) Gene activity, which reflects how the bacteria were metabolizing the food, also changed quite a bit. In those eating meat, genes involved in breaking down proteins increased their activity, while in those eating plants, other genes that help digest carbohydrates surfaced. “What was really surprising is that the gene [activity] profiles conformed almost exactly to what [is seen] in herbivores and carnivores,” David says. This rapid shift even occurred in the long-term vegetarian who switched to meat for the study, he says. “I was really surprised how quickly it happened.”

From an evolutionary perspective, the fact that gut bacteria can help buffer the effects of a rapid change in diet, quickly revving up different metabolic capacities depending on the meal consumed, may have been quite helpful for early humans, David says. But this flexibility also has possible implications for health today.

“This is a very important aspect of a very hot area of science,” writes Colin Hill, a microbiologist at University College Cork in Ireland, who was not involved with the work. “Perhaps by adjusting diet, one can shape the microbiome in a way that can promote health,” …

 

Read the entire article here

Related articles

• Diet switch sparks gut bug revolution in just 24 hours (newscientist.com)
• Diet could possibly affect mood via bacteria in gut (indigomoodrhythms.wordpress.com)
• Gut bacteria shift quickly after changes in diet, study show (thehealthcouturefirm.wordpress.com)
• Changing Your Diet Could Alter Gut Bacteria (wonderfultips.wordpress.com)
• What A Difference A High-Fat Day Makes – To Your Gut Bugs (commonhealth.wbur.org)
• Chowing Down On Meat And Dairy Alters Gut Bacteria A Lot, And Quickly (npr.org)

[Reblog] Right amount of fat and protein, key to babies

A new research projects studies the nutrition of babies and infants as a means to improve dietary recommendations to young mothers

From the 10 December post at yours.com – European Research Media Center

The early childhood diet and that of the mother during pregnancy determines the health of a child later life. This is the claim that the EU-funded research project Early Nutrition is trying to substantiate by the time it is due to be completed in 2017. Hans van Goudoever, professor of paediatrics and chair of the department of paediatrics at VU University Medical Centre, Amsterdam, the Netherlands, talks to youris.com about his hopes to drastically improve the health of future generations by giving nutritional advice to pregnant women and young mothers.

Has the project produced any surprising results so far?
We have found a relation between nutrition in the first stages of life and a staggering amount of afflictions including obesity, heart diseases, high blood pressure, cholesterol levels, as well as connections to IQ.  And we are now close to practical application. For instance, we found that young infants with a low-protein diet are far less likely to suffer from obesity in later life. So we have developed bottle feeding with less protein and we are tested it on piglets. The results are excellent and tests on humans are about to start.

Why do we need to study early nutrition?
Epidemiological studies, which go back as far as 25 years, have shown that birth and infant weight have an effect on the occurrence of cardiac problems later in life. But that is just a description of a relation, not a scientific proof.  These days we want hard evidence.  One group of children will get nutrition type A, another group will get type B. Then, we’ll keep following them in order to prove there is a specific effect. That’s what the project is all about.

At what stage is it possible to influence child nutrition most?
Nutrition during pregnancy and the first months of life is key. Later on, there is still an influence but it gets smaller with time. After birth, the choice between breast feeding and bottle feeding is very easy, from a nutrition perspective. Breast feeding is at least ten miles ahead.  I know there are many reasons why sometimes breastfeeding is impossible; the mother may not have the opportunity, or she is taking medicines. But if at all possible every effort should be taken to choose breast feeding. It is logical after all. Bottle feeding is made from cow milk, and cows are different from people.

What advice could you give to mothers of very young children?
Above all, avoid excess proteins and fat. Special care should be taken to make sure babies have a diet wherein the protein and fat content is just right. Not too little, but certainly not too much.

If you have a normal diet, you do not need anything else. Just forget about extra vitamins and minerals, as long as your diet is balanced. That is not easy these days. The groups where we see the most problems include, quite often, the people from the lower social classes, who are rather difficult to reach with information or nutrition campaigns. What I do hope is that we can ultimately get the message across to the hard-to-reach public.

 

 

Read more: http://www.youris.com/Bioeconomy/Food/Hans_Van_Goudoever_-_Right_Amount_Of_Fat_And_Protein_Key_To_Babies.kl#ixzz2nAe3HEhk

Related articles

• University of Missouri research paper: Social stigma often prevents African-American mothers from breastfeeding (drwilda.com)

 

Simple, Concise Messages About The Benefits Of Phytonutrients Would Help Consumers

From the 12 April 2012 article at Medical News Today

An expert panel at the Institute of Food Technologists’ Wellness 12 meeting urged the food industry to find simple yet powerful language to tell consumers about the many benefits of a diet rich in phytonutrients.

Phytonutrients are plant-based components that are thought to promote health, such as beta carotene and lycopene. They are typically found in fruits, vegetables, grains, legumes, nuts and teas.

During the discussion, the panelists noted that phytonutrients [chemicals from plants] are very complex, and care must be taken when promoting their benefits to avoid the image of a “magic bullet.” At the same time, consumers can grow weary of constantly changing nutritional recommendations, causing them to feel overwhelmed and possibly decide to forgo healthy eating altogether. …

…Diekman suggested promoting “strongly flavored, darkly colored” foods, and taking care to highlight the importance of phytonutrients as part of the whole food. Consumers should be encouraged to choose healthy plant-based foods because of how all the ingredients combine to produce health benefits.
Key Nutrient: Allicin
Sources: Garlic, Onions
Benefits: Heart health; Cancer prevention, helps prevent increased cholesterol
Key Nutrient: Limonin
Sources: Grapefruits, Lemons, Limes, Oranges
Benefits: Cancer prevention, helps prevent increased cholesterol, lung health
Key Nutrient: Lutein
Sources: Broccoli, Spinach, Kiwifruit, Lettuce
Benefits: Eye health…

Related articles

• Consumers need simple, concise messages about benefits of phytonutrients (eurekalert.org)

Healthy Habits Can Add 15 Years to Your Life

From the 3 August 2011 Medical News Today article

Women with a healthy lifestyle such as a Mediterranean diet, regular exercise, not smoking, and maintaining a healthy weight, are more likely to live 15 years longer than their less healthy counterparts, while for men, the effect of such healthy habits appears to be less, nearly 8.5 years, according to a study from Maastricht University in the Netherlands that was published recently in the American Journal of Clinical Nutrition…

Read the entire article here

Related articles

• Four ways to add 15 years to your life (psychologytoday.com)

• Longevity More Linked To Genes Than Lifestyle, Research RevealsIndividuals who live past 95 years of age have similar lifestyles to the rest of the population regarding smoking, drinking, diet and exercise, researchers at Albert Einstein College of Medicine of Yeshiva University revealed in the Journal of the American Geriatrics Society. As far as longevity is concerned, it really does seem that nature matters more than nurture, the authors explained. Dr. Nir Barzilai and team interviewed 477 people aged at least 95 years, they were all Ashkenazi Jews and lived independently. 75% of them were female…

We Can – A National Child Obesity Prevention Program

We Can!  is a national education program designed to give parents and communities ways to help kids stay at a healthy weight, can help your family avoid excess pounds. From the US National Heart, Lung, and Blood Institute.

Get tips on choosing low-calorie snacks, getting active, and cooking fun, healthy meals.

The home page has links to

• About We Can!®
• Healthy Weight Basics
• Eat Right
• Get Active
• Reduce Screen Time
• In Your Community
• Partner with Us
• For Health Professionals
• Tools and Resources
• News and Events

Related Articles

• Healthy Midnight Snacks (everydayhealth.com)
• Michelle Obama: ‘Let’s Move’ Initiative Battles Childhood Obesity (abc news, Feb 2010)
• How to Eat Healthy and Lose Weight (womenandweight.com)
• Urban Design that Fights Obesity and Promotes Physical Activity (Crossroads – Lehigh Valley perspectives on promoting smart growth and effective governance. )
• Study gives clues to how obesity spreads socially (Science Daily May 5, 2011)

  ”

  Shared ideas about acceptable weight or body size play only a minor role in spreading obesity among friends, according to the findings published in the article “Shared Norms and Their Explanation for the Social Clustering of Obesity.”

  “Interventions targeted at changing ideas about appropriate body mass indexes or body sizes may be less useful than those working more directly with behaviors, for example, by changing eating habits or transforming opportunities for and constraints on dietary intake,” wrote lead author Daniel J. Hruschka, and co-authors Amber Wutich, Alexandra Brewis and Benjamin Morin, all with ASU’s School of Human Evolution and Social Change.”

• Fight Childhood Obesity as a Family (everydayhealth.com)

Study Questions Giving Babies Botanical Supplements, Teas

Nearly 1 in 10 infants fed these largely unregulated products, researchers say

From the 2 May 2011 Health Day article

MONDAY, May 2 (HealthDay News) — The use of botanical supplements and teas for infants is a surprisingly common practice, new research finds, but experts warn that such products might not be safe for babies.

The study, conducted by the U.S. Food and Drug Administration, found that nearly 10 percent of babies are given botanical supplements or teas during their first year of life. The researchers found that even babies as young as 1 month old were given these products.

“Our study is the first to examine the prevalence of dietary botanical supplement and tea use among a sample of U.S. infants,” wrote the study’s authors. “The wide variety of dietary botanical supplements and teas given to infants increases the likelihood that some are unsafe.”

Results of the study are published online May 2 in Pediatrics. The report is scheduled to appear in the June print version of the journal.

[The full text of this article is free and may be found here]

Dietary botanical supplements and herbal teas don’t receive the same scrutiny that pharmaceutical products do, according to background information in the study. Use of such products can cause adverse reactions with other medications, and these products may be inherently unsafe themselves.

Some supplements may contain heavy metals or other contaminants, and infants are more susceptible to such toxins, according to the study. In addition, some dietary supplements have caused seizures and even death in previously healthy infants. One dietary supplement was recalled in 2007 because of microbiological contamination…..

Click here for the rest of the article

Related Resources

• Herbal Medicine (MedlinePlus)
• Infant and Newborn Nutrition (MedlinePlus)
• NIH Launches Web Resource on Complementary and Alternative Medicine

• Natural & Alternative Treatments
  Contains detailed information on almost 200 different conditions and the conventional and natural treatments used to treat them, over 300 herbs and supplements, plus drug-herb and drug-supplement interactions for more than 90 drug categories.
• Drugs and Supplements (sponsored by the Mayo Clinic)

Somewhat lengthy drug and over-the-counter medicationinformation with these sections: description, before using,
proper use, precautions and side effects. From Micromedex, a trusted source of healthcare information for
for health professionals.  

              Herb and supplement information includes information on uses based on scientific evidence as well as safety and
potential interactions with drugs, herbs, and supplements. From Natural Standard, an independent group of researchers
and clinicians

• Drugs, Supplements, and Herbal Information (from a MedlinePlus page)

  Prescription and over-the-counter medication information contains answers to many general questions including topics as what a drug is used for, precautions, side effects, dietary instructions, and overdoses. From the American Society of Health System Pharmacists

  Herb and supplement information includes information on uses based on scientific evidence as well as safety and potential interactions with drugs, herbs, and supplements. From Natural Standard, an independent group of researchers and clinicians.

Related Articles

• 9% Of American Infants Given Teas And Dietary Herbal Supplements (medicalnewstoday.com)
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Nutrition and Healthy Eating from the Mayo Clinic (& additional related Web sites)

Nutrition and healthy eating  is just one of many Healthy Lifestyle topics which provide information and tools for the public.

The Mayo Clinic staff have vetted materials on nutrition and healthy eating in the following areas

• Nutrition Basics  with overviews on healthy diets, healthy cooking, and nutritional supplements
• In Depth coverage of topics in Nutrition basics as the new dietary guidelines, carbohydrates, dietary fats, specific diets (as the Mediterranean diet), and menu options
• Multimedia links to images, interactive graphics, videos, and slideshows
• Expert blog with tips by registered dieticians and nurses on topics like kitchen organization, meal planning, and ideas for healthy salads
• Resources with links to Web sites on nutrition, cooking, menus, and  shopping strategies

Related Articles

• Web Site of the Week: Nutrition and healthy eating (alleganylibrarydirector.wordpress.com)
• Whole Grains, Fiber, Protein And Almonds Help Manage Hunger Pains (Medical News Today, April 2011)
• Live Well & Live Longer With Foods For Healthy Aging(Medical News Today, April 2011)”The tips below provide a starting point that can help you focus on foods for key parts of the body that are important to healthy aging:– Bones: String cheese is not just for the young. Add calcium to your diet by snacking on a stick of string cheese when hunger strikes.

  — Muscles: For a quick and easy snack, look for a nutrition bar with added soy protein or add a packet of soy or whey protein to your favorite smoothie.

  — Eyes: Punch up your intake of the eye-popping nutrients lutein and zeaxanthin by making a spinach salad with slices of oranges. Many multivitamin and mineral dietary supplements also include lutein.

  — Heart: Popcorn is a great source of whole grains. Keep a few mini-bags in your desk drawer to heat up for a quick, low-calorie snack at the office. Also, try spicing up your popcorn with garlic powder and cinnamon, or rosemary and parmesan cheese.

  — Mind: Salmon or tuna that is canned in water or in a shelf-stable pouch can make easy and affordable meals; add a few tablespoons of olive oil, season with pepper and thyme to enjoy on top of whole grain crackers or wrap with tomatoes in a lettuce leaf.”

• Kitchen organization: Control the clutter in your kitchen (mayoclinic.com)
• Meal planning 101: Tips and tricks (mayoclinic.com)

Related Resources

Aim for a Healthy Weight can help you learn how to reach and maintain a healthy weight by taking small steps to change your lifestyle. Find tips for eating well at home and on the road, and for becoming more physically active. (US NIH)

NIH’s Weight-control Information Network provides science-based information on obesity, physical activity, and weight control.

Protein Food Dietary Information from the USDA

The USDA (United States Department of Agriculture) has good dietary information summaries  on protein foods.

Links on the page guide readers to information on vegetarian choices, what counts as an ounce, tips for making wise choices, and the roles of various nutrients in this group (as Vitamin E as an antioxidant)

 

From the USDA Web site Protein Foods

What foods are in the protein foods group?

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)

Some commonly eaten choices in the protein foods group, with selection tips, are: [listing at the Web site]

 

 

The 

link at this Web site has pictures  (marked in inches) of  serving portions along with their related meat/bean daily equivalents.

For example

 

Salmon steak — 8 ounces cooked weight
Meat and Beans Group: counts as 8 ounce equivalents meat and beans
	Previous

 

 

 

The USDA also has similar information on other Food Groups.

 

 

 

Related Articles

• Meat Will Get New Nutrition Labels (webmd.com)
• New USDA Dietary Guidelines (released January 31, 2011) (Flahiff blog)

Carbohydrates: How carbs fit into a healthy diet

Image via Wikipedia

Carbohydrates: How carbs fit into a healthy diet

By Mayo Clinic staff

Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren’t all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates to function well. But some carbohydrates may be better for you than others. Understand more about carbohydrates and how to choose healthy carbohydrates.

Understanding carbohydrates

Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates are naturally occurring in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar. The most basic carbohydrate is a sugar molecule, which joins together one or two units of carbon, hydrogen and oxygen. Other carbohydrates contain three or more units of the carbon-hydrogen-oxygen trio.

Common sources of naturally occurring carbohydrates include:

• Fruits
• Vegetables
• Milk
• Nuts
• Grains
• Seeds
• Legumes

Types of carbohydrates

There are three main types of carbohydrates:

• Sugar. Sugar is the simplest forms of carbohydrates. Sugar occurs naturally in some foods, including fruits, vegetables, milk and milk products. Sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
• Starch. Starch is made of sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
• Fiber. Fiber also is made of sugar units bonded together. Fruits, vegetables, whole grains, and cooked dry beans and peas are among foods that are naturally rich in fiber.

More carbohydrate terms: Net carbs and glycemic index

You may see terms such as “low carb” or “net carbs” on some products, or promoted by some diet programs. But the Food and Drug Administration doesn’t regulate these terms, so there’s no standard meaning. Net carbs is typically used to mean the amount of carbohydrates in a product excluding fiber or excluding both fiber and sugar alcohols.

You’ve probably also have heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally low on the glycemic index. Weight-loss diets based on the glycemic index typically restrict foods with a relatively high glycemic index ranking, such as potatoes and corn. However, there also are health benefits from these foods, so you don’t necessarily have to eliminate them from your diet.

How many carbohydrates do you need?

The 2010 Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

You can find the carbohydrate content of packaged foods by reading the Nutrition Facts label. The Nutrition Facts label shows total carbohydrates, which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. It may also list total fiber, soluble fiber and sugar separately. You may also be able to find nutrient calculators online or find information on a manufacturer’s website.

Carbohydrates and your health

Despite their bad rap, carbohydrates are vital to your health for a number of reasons.

Providing energy
Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re known as blood sugar (glucose). From there, the glucose enters your body’s cells with the help of insulin. Some of this glucose is used by your body for energy, fueling all of your activities, whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat.

Protecting against disease
Some evidence shows that whole grains and dietary fiber from whole foods helps reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.

Controlling weight
Evidence shows that eating plenty of vegetables, fruits and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Contrary to what some weight-loss diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity.

Choosing carbohydrates wisely

Carbohydrates are an essential part of a healthy diet, and they also provide many important nutrients. Still, not all carbs are created equal. Here’s how to make healthy carbohydrates work in a balanced diet:

• Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. They’re better options than are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Also, whole fruits and vegetables add fiber, water and bulk, and help you feel fuller on fewer calories.
• Choose whole grains. All types of grains are good sources of carbohydrates. They’re also rich in vitamins and minerals and naturally low in fat. But whole grains are healthier choices than are refined grains. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Refined grains go through a process that strips out certain parts of the grain — along with some of the nutrients and fiber.
• Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions, though, to help limit calories and saturated fat. And beware of dairy products that have added sugar.
• Don’t forget beans and legumes. Legumes — beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also have beneficial fats, and soluble and insoluble fiber. Because they’re a good source of protein, legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
• Limit added sugars. Added sugar probably isn’t harmful in small amounts. But there’s no health advantage to consuming any amount of added sugar. In fact, too much added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, poor nutrition and weight gain.

So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition. Instead, go for whole grains and fruits and vegetables.

From the Mayo Clinic patient handout

Carbohydrates aren’t bad, but some may be healthier than others. See why carbs are important for your health and which ones to choose.

By Mayo Clinic staffCarbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren’t all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates to function well. But some carbohydrates may be better for you than others. Understand more about carbohydrates and how to choose healthy carbohydrates.

Understanding carbohydrates

Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates are naturally occurring in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar. The most basic carbohydrate is a sugar molecule, which joins together one or two units of carbon, hydrogen and oxygen. Other carbohydrates contain three or more units of the carbon-hydrogen-oxygen trio.

Common sources of naturally occurring carbohydrates include:

• Fruits
• Vegetables
• Milk
• Nuts
• Grains
• Seeds
• Legumes

Types of carbohydrates

There are three main types of carbohydrates:

• Sugar. Sugar is the simplest forms of carbohydrates. Sugar occurs naturally in some foods, including fruits, vegetables, milk and milk products. Sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
• Starch. Starch is made of sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
• Fiber. Fiber also is made of sugar units bonded together. Fruits, vegetables, whole grains, and cooked dry beans and peas are among foods that are naturally rich in fiber.

More carbohydrate terms: Net carbs and glycemic index

You may see terms such as “low carb” or “net carbs” on some products, or promoted by some diet programs. But the Food and Drug Administration doesn’t regulate these terms, so there’s no standard meaning. Net carbs is typically used to mean the amount of carbohydrates in a product excluding fiber or excluding both fiber and sugar alcohols.

You’ve probably also have heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally low on the glycemic index. Weight-loss diets based on the glycemic index typically restrict foods with a relatively high glycemic index ranking, such as potatoes and corn. However, there also are health benefits from these foods, so you don’t necessarily have to eliminate them from your diet.

How many carbohydrates do you need?

The 2010 Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

You can find the carbohydrate content of packaged foods by reading the Nutrition Facts label. The Nutrition Facts label shows total carbohydrates, which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. It may also list total fiber, soluble fiber and sugar separately. You may also be able to find nutrient calculators online or find information on a manufacturer’s website.

Carbohydrates and your health

Despite their bad rap, carbohydrates are vital to your health for a number of reasons.

Providing energy
Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re known as blood sugar (glucose). From there, the glucose enters your body’s cells with the help of insulin. Some of this glucose is used by your body for energy, fueling all of your activities, whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat.

Protecting against disease
Some evidence shows that whole grains and dietary fiber from whole foods helps reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.

Controlling weight
Evidence shows that eating plenty of vegetables, fruits and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Contrary to what some weight-loss diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity.

Choosing carbohydrates wisely

Carbohydrates are an essential part of a healthy diet, and they also provide many important nutrients. Still, not all carbs are created equal. Here’s how to make healthy carbohydrates work in a balanced diet:

• Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. They’re better options than are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Also, whole fruits and vegetables add fiber, water and bulk, and help you feel fuller on fewer calories.
• Choose whole grains. All types of grains are good sources of carbohydrates. They’re also rich in vitamins and minerals and naturally low in fat. But whole grains are healthier choices than are refined grains. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Refined grains go through a process that strips out certain parts of the grain — along with some of the nutrients and fiber.
• Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions, though, to help limit calories and saturated fat. And beware of dairy products that have added sugar.
• Don’t forget beans and legumes. Legumes — beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also have beneficial fats, and soluble and insoluble fiber. Because they’re a good source of protein, legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
• Limit added sugars. Added sugar probably isn’t harmful in small amounts. But there’s no health advantage to consuming any amount of added sugar. In fact, too much added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, poor nutrition and weight gain.

So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition. Instead, go for whole grains and fruits and vegetables.

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Further research needed to develop evidence-based nutrition guidelines for cancer survivors

Processed, Fatty Foods May Dumb Down Your Kids: Study

Processed, Fatty Foods May Dumb Down Your Kids: Study
But healthful diet for toddlers can boost intelligence later on, researchers say

From a February 8, 2011 Health Day news item

MONDAY, Feb. 7 (HealthDay News) — Feeding children lots of fatty, sugary and processed foods may lower their IQ, while a diet rich in vitamins and nutrients appears to boost it, British researchers say.

This is particularly true during the first three years of life when the brain is developing rapidly, the study authors explained. They speculate that good nutrition may promote brain growth and cognitive development.

“We have found some evidence to suggest that a diet associated with increasing consumption of foods that are high in fat, sugar and processed foods in early childhood is associated with small reductions in IQ in later childhood,” said lead researcher Kate Northstone, a research fellow in the department of social medicine at the University of Bristol.

A more health-conscious diet was associated with small increases in IQ, she said.

Children should be encouraged to eat healthy foods from an early age, she said. “We know this is important for physical growth and development, but it may also be important for mental ability,” she added.

For the study, published online Feb. 7 in the Journal of Epidemiology and Community Health, Northstone’s team collected data from the Avon Longitudinal Study of Parents and Children on 3,966 children born in 1991 and 1992.

The children’s parents had answered questions about their kids’ diets at age 3, 4, 7 and 8.5 years. The children’s IQs were measured using the standard Wechsler Intelligence Scale for Children when they were 8.5 years old.

The researchers identified three basic diets: “processed,” crammed with fats, sugar and convenience foods; a “traditional” diet high in meats and vegetables; and a “health conscious” diet with lots of fruit, vegetables, salads, fish, rice and pasta.

Children who ate a diet high in processed foods at age 3 had a lower IQ at 8.5 years than kids with a healthy diet. For every one point increase in processed foods consumption, they lost 1.67 points in IQ. Conversely, every one point increase in healthy eating translated into a 1.2 point increase in IQ, the researchers found.

The key seemed to be the diet at age 3, since diet at 4 and 7 seemed to have no effect on IQ, the research team noted. However, to truly understand the effect of diet on children’s intelligence, further studies are needed, they said.

Commenting on the study, Samantha Heller, a dietitian, nutritionist and exercise physiologist in Fairfield, Conn., said that “most of us do not realize that the foods we eat have direct consequences on brain growth, function and performance.”

When a child’s diet consists primarily of high-calorie foods that are low in the nutrients they need (such as healthy fats, vitamins and minerals), their brains don’t get the compounds necessary to develop and function properly, Heller said. “This can have a series of deleterious effects, including decreased cognitive ability, poor behavior and social skills,” she said.

“Fast and junk food seem like an easy and affordable option for busy parents, but defaulting to high-fat, high-sugar, high-calorie foods is putting their children’s health and future at risk,” Heller said.

Cooking easy, healthy meals for the family will give “children’s brains a boost in essential nutrients needed for healthy development and improved cognitive skills,” she added.

SOURCES: Kate Northstone, Ph.D., research fellow, department of social medicine, University of Bristol, Bristol, England; Samantha Heller, M.S., R.D., dietitian, nutritionist, exercise physiologist, Fairfield, Conn.; Feb. 7, 2011, Journal of Epidemiology and Community Health**

 

Go to the Tasty, Healthy Family Meals posting for great recipes. Or go directly to the online  meals cookbook.

** For suggestions on how to get this article for free or at low cost, click here

 

Coffee, energy drinkers beware: Many mega-sized drinks loaded with sugar, MU nutrition expert says

From the February 3, 2011 Eureka news alert

COLUMBIA, Mo. – Starbucks recently announced a new-sized 31-ounce drink, the “Trenta,” which will be in stores this spring. The mega-sized coffee joins the ranks of other energy drinks that can pack plenty of caffeine and calories. Ellen Schuster, a University of Missouri nutrition expert, says that Americans should be wary of extra calories and sugar in the quest for bigger, bolder drinks.

“The sheer size of new coffee and energy drinks increases consumers’ potential for unhealthy calorie and sugar consumption,” said Schuster, state specialist for MU Extension and the College of Human Environmental Sciences. “A ‘Trenta’-sized Starbuck’s lemonade could include 21 teaspoons of sugar – much more than should be consumed at one time, or in one day.”

Excess sugar is common in many prepared beverages. According to the U.S. Department of Health and Human Services, people who consume drinks with added sugars consume more total calories, and studies have found that drinking sweetened beverages is related to weight gain.

Health experts at the Mayo Clinic note that moderate consumption of coffee and other caffeinated beverages is unlikely to cause harm, but large quantities in excess of 500 mg, or more than four cups of coffee, can cause difficulty sleeping, irritability, restlessness, stomach problems and irregular heartbeat. Especially of concern is caffeine consumption among children and adolescents.

“Energy and coffee beverages are subject to the same nutrition rules as other foods and drinks; it’s all about moderation,” Schuster said. “Ideally, it’s best to avoid drinking calories, because drinks leave you less full than solid foods. By eating calories in the form of high-calorie, high-sugar drinks, people crowd out other nutritious foods. However, like any indulgence, it’s fine to order a ‘Trenta’ drink as an occasional treat.”

###

These tips are based on findings from MU research conducted throughout the year. For more information, visit: missourifamilies.org and nutritionmythbusters.blogspot.com. The research is conducted through MU Extension and the MU Department of Nutrition and Exercise Physiology – a joint department in the College of Human Environmental Sciences, the School of Medicine and the College of Agriculture, Food and Natural Resources at MU.

 

A few other recent nutrition related press releases

• Research suggests V8 100% vegetable juice can help people meet key dietary guidelines
• Could chocolate and oranges help prevent frailty in old age?
• Healthy Recipes for a Healthy Life (Health Women Today Newsletter from womenshealth.ogv)

During the cold winter months, Minnesotans know how to stay warm. They also know how to stay healthy! Try one (or all) of these recipes from the Minnesota state government this month.

• Minnesota blueberry muffins
• Minnesota honeycrisp apple praline cake
• Salmon fillets with morel mushrooms
• Pecan crusted Minnesota walleye
• Minnesota wild rice creamy chicken soup

A deficiency of dietary omega-3 may explain depressive behaviors

A deficiency of dietary omega-3 may explain depressive behaviors

Neuroscience of nutrition

 

How maternal essential fatty acid deficiency impact on its progeny is poorly understood. Dietary insufficiency in omega-3 fatty acid has been implicated in many disorders. Researchers from Inserm and INRA and their collaborators in Spain collaboration, have studied mice fed on a diet low in omega-3 fatty acid. They discovered that reduced levels of omega-3 had deleterious consequences on synaptic functions and emotional behaviours. Details of this work are available in the online version of the journal Nature neuroscience, which can be accessed at:http://dx.doi.org/10.1038/nn.2736

In industrialized nations, diets have been impoverished in essential fatty acids since the beginning of the 20th century. The dietary ratio between omega-6 polyunsaturated fatty acid and omega-3 polyunsaturated fatty acid omega-3 increased continuously over the course of the 20th century. These fatty acids are “essential” lipids because the body cannot synthesize them from new. They must therefore be provided through food and their dietary balance is essential to maintain optimal brain functions.

Olivier Manzoni (Head of Research Inserm Unit 862, “Neurocentre Magendie”, in Bordeaux and Unit 901 “Institut de Neurobiologie de la Méditerranée” in Marseille), and Sophie Layé (Head of Research at INRA Unit 1286, “Nutrition et Neurobiologie Intégrative” in Bordeaux) and their co-workers hypothesized that chronic malnutrition during intra-uterine development, may later influence synaptic activity involved in emotional behaviour (e.g. depression, anxiety) in adulthood.

To verify their hypotheses, the researchers studied mice fed a life-long diet imbalanced in omega-3 and omega-6 fatty acids. They found that omega-3 deficiency disturbed neuronal communication specifically. The researchers observed that only the cannabinoid receptors, which play a strategic role in neurotransmission, suffer a complete loss of function. This neuronal dysfunction was accompanied by depressive behaviours among the malnourished mice.

Among omega-3 deficient mice, the usual effects produced by cannabinoid receptor activation, on both the synaptic and behavioural levels, no longer appear. Thus, the CB1R receptors lose their synaptic activity and the antioxidant effect of the cannabinoids disappears.

Consequently, the researchers discovered that among mice subjected to an omega-3 deficient dietary regime, synaptic plasticity, which is dependent on the CB1R cannabinoid receptors, is disturbed in at least two structures involved with reward, motivation and emotional regulation: the prefrontal cortex and the nucleus accumbens. These parts of the brain contain a large number of CB1R cannabinoid receptors and have important functional connections with each other.

“Our results can now corroborate clinical and epidemiological studies which have revealed associations between an omega-3/omega-6 imbalance and mood disorders“, explain Olivier Manzoni and Sophie Layé. “To determine if the omega-3 deficiency is responsible for these neuropsychiatric disorders additional studies are, of course, required”.

In conclusion, the authors estimate that their results provide the first biological components of an explanation for the observed correlation between omega-3 poor diets, which are very widespread in the industrialized world, and mood disorders such as depression.