HAVE A PLANT™

Have a plant. That’s it. No numbers, no specific foods. Just have a plant. This simple message is the new campaign by the Produce for Better Health Foundation (PBH). Moving past prescriptive messages about how many servings per day, Have a Plant™ focuses on how eating fruits and vegetables can help us feel happier and healthier.

WHY FRUITS AND VEGETABLES?
Eating more fruits and vegetables is thought to improve physical health, but there may be another reason to put some plants on your plate. Recent research suggests that eating more fruits and vegetables might make us happier and more satisfied with life. The DASH diet, which is full of fruits and vegetables, has also been linked to both physical and mental health benefits. With short- and long-term benefits and almost no downside, eating more fruits and vegetables is something we can all focus on.

WHY A NEW MOVEMENT?
Despite years of encouragement, only 1 in 10 of us are getting the recommended amounts of fruits and vegetables every day. PBH looked at both behavioral science and consumer research and determined a new approach was needed. It turns out we may be more motivated by the immediate feelings we get from eating well, than the longer-term health benefits. So now, instead of “5-a-day” or “more matters”, we have Have A Plant™ – Food Rooted in a Better Mood.

JOIN THE MOVEMENT
Have A Plant™ is a call to action and PBH wants us all to join in. The fruitsandveggies.org website has a new look and is full of recipes, tips, seasonal guides and more. A carefully selected team of experts answer questions and offer advice both on the site and through social media. To follow along or join in the conversation, follow #haveaplant.

Reference:

1. Have A Plant™. Produce for Better Health Foundation. Available at fruitsandveggies.org.

Written by Jennifer M. Roberts, MS, RD
AUGUST 2019
balanceittakesyou.com

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BUILD A BETTER BREAKFAST

You have probably heard the saying that breakfast is the most important meal of the day. While it may not necessarily be more important than lunch or dinner, it is a meal that many of us tend to skip for a variety of reasons. A recent study suggests that skipping breakfast may do more harm than we previously thought. Skipping breakfast tends to leave us low on energy and extra hungry at lunch, but it may also increase our risk of dying from heart disease. Here are some tips to start your day off right with breakfast:

GET SOME GRAINS
Breakfast is a perfect time to get in some whole grains. There are so many delicious options – oatmeal, whole grain muffins, and even whole grain pancakes – to choose from. Be cautious with portion size though. While whole grains are good, breakfast grains in general can get a little out of hand with their portion size. If it doesn’t fit in your hand, it might be a little too big.

FRUIT AND VEGGIES
Fruit gets a lot of attention at breakfast and it is a great choice, but don’t forget the veggies. Most of us could use more vegetables each day, so starting out with some at breakfast gets you on the right track. Vegetables add color, flavor and nutrients to omelets, scrambles and frittatas. Vegetables not typically eaten at breakfast are finding their way on to menus in the form of vegetable hash, smoothies and even breakfast salads and are all worth trying.

DRINK WISELY
Coffee and tea are two of the most popular breakfast drinks, but they vary widely in how well they help us start our day. Be cautious of add ins that are high in sugar and calories that add up quickly and are easy to overdo in a drink. Breakfast is also a good time to start hydrating. With little to no water intake overnight, your body will thank you for adding a glass of water to your morning routine.

Reference:1. Shuang Rong, Linda G. Snetselaar, Guifeng Xu, Yangbo Sun, Buyun Liu, Robert B. Wallace, Wei Bao. Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology Apr 2019, 73 (16) 2025-2032

Written by Jennifer M. Roberts, MS, RD
JULY 2019
balanceittakesyou.com

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EAT WELL, LIVE LONGER & BETTER

The news that eating well can help us live longer, healthier lives is not necessarily new. A recent study, however, helps to show just how important what we eat is. According to this study, poor diet is responsible for more deaths than any other risk factor across the world. Yes, even more than smoking. What if 1 in 5 deaths could be prevented by eating better? It might just be possible.

WHAT DID THEY STUDY?
The results of the Global Burden of Disease study were published recently and looked to answer the question of which foods and nutrients have the biggest impact on our health. They looked at the impact of 15 different dietary risk factors across 195 countries. Each of these factors was evaluated for their impact on two measures, death and DALYs, which measure the loss of “healthy” years of life due to illness.

WHAT DID THEY FIND?
In 2017, 11 million deaths and 255 million DALYs were connected to dietary risk factors. Three factors (too much sodium, not enough whole grains and not enough fruit) accounted for 50% of deaths connected to diet. The researchers estimate that 1 in 5 deaths globally could be prevented with improvements in the way we eat.

WHICH FOODS SHOULD WE FOCUS ON?
In the past, the focus of improving eating habits has been on what to cut out or eat less of. Interestingly, this study finds that we may be better off focusing on which foods to eat more of. Of the top six factors, five were areas where the risk is in not getting enough of an important food or nutrient. To make sure you are supporting your health, focus on getting enough whole grains, fruit, nuts and seeds, vegetables and omega-3 fatty acids. Omega-3 fatty acids are found in fish, nuts and seeds and plant oils such as flaxseed, soybean and canola. Getting too much sodium is also a top factor, so reading labels and limiting salty foods is a good strategy, too.

Reference:
Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017.
GBD 2017 Diet Collaborators. Published Online April 3, 2019 http://dx.doi.org/10.1016/ S0140-6736(19)30041-8.

JUNE 2019
balanceittakesyou.com

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PERSONALIZED NUTRITION

Have you ever wondered why two friends can follow the same diet and have very different results? It turns out that our genes not only determine what color our hair and eyes are but may also direct how we respond to what we eat. This is where nutrigenomics comes in.

WHAT IS NUTRIGENOMICS?
Nutrigenomics looks at what we eat in the context of our specific genetic make up to maximize health. We are now able to identify genetic variations that make us more or less likely to develop certain diseases, determine how we manage our weight and whether certain foods will help or harm our health. These variations, sometimes referred to as SNPs, help to explain why we each react differently to eating the same foods. Not all aspects of our health have been mapped to specific SNPs, but many have and understanding your profile could help you make decisions that will support your personal well-being.

HOW IS IT USED?
Health care providers (RDNs, MDs) can help you get started. Most tests can be completed with a simple cheek swab that is sent into a testing lab. The results will tell you which variants you have and what you can do with that information. For example, if you have the variant that makes you a slow caffeine metabolizer, you should limit your caffeine consumption to protect your health. If you are a fast metabolizer, more caffeine might actually be better for you. Athletes can also maximize performance through personalized nutrition recommendations based on genetic variations.

BOTTOM LINE
Nutrigenomics is an exciting and developing area of personalized health. As new information emerges, it is important to remember that many factors impact our health. Understanding your individual profile can be one of many tools in your well-being journey.

Reference:

1. Deepika Laddu, Michelle Hauser. Addressing the Nutritional Phenotype Through Personalized Nutrition for Chronic Disease Prevention and Management. Progress in Cardiovascular Diseases, Volume 62, Issue 1, 2019, Pages 9-14.
2. Guest NS, Horne J, Vanderhout SM, El-Sohemy A. Sport Nutrigenomics: Personalized Nutrition for Athletic Performance. Front Nutr. 2019;6:8. Published 2019 Feb 19. doi:10.3389/fnut.2019.00008

MAY 2019
balanceittakesyou.com

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Planetary Health Diet

The EAT-Lancet Commission brings together more than 30 world-leading scientists from across the globe to reach a scientific consensus that defines a healthy and sustainable diet. They recently released their first report that outlines what a healthy diet from a sustainable food system looks like. They call it the Planetary Health Diet. And it might look familiar.

WHAT IS THE PLANETARY HEALTH DIET?
The Planetary Health Diet is a flexitarian diet, that is largely plant-based with the option for modest amounts of animal foods. If you were to look at a plate model, like the one in the Dietary Guidelines for Americans, you would see half of the plate filled with fruits and vegetables. The remainder would have whole grains, nuts, seeds, fish, plant oils and limited amounts of dairy foods, animal proteins and added sugars.

WHY A PLANETARY HEALTH DIET?
According to the EAT-Lancet report, “Food is the single strongest lever to optimize human health and environmental sustainability on Earth.” Unfortunately, our current eating style, paired with the trends in our global population do not appear to be sustainable. Changes are needed in the way we produce and consume food to ensure healthy diets and sustainable food systems are available for the estimated global population of 10 billion people by 2050.

HOW TO GET STARTED?
While it is called a diet, it is more of a framework. Two people could be following the Planetary Health Diet and eat very differently. The goal is to follow strategies that support the health of people and planet while incorporating personal, regional or cultural preferences. The first step for most people is to get more fruits and vegetables as they should make up half of the diet. The types you choose should reflect your preferences and what is available locally. Swapping some plant-based proteins like legumes, nuts or seeds for traditional animal proteins is another good step. While vegetarian and vegan diets will fit into the Planetary Health framework, it is not necessary to choose this way of eating. Simply increasing your plant-based foods and reducing animal foods can make a positive impact on your health and the health of the planet.

Read more about the EAT-Lancet Commission at eatforum.org.

Reference: Summary Report of the EAT-Lancet Commission on Food, Planet, Health available at https://eatforum.org/eat-lancet-commission/.

Written by Jennifer M. Roberts, MS, RD and Julia Jordan.
APRIL 2019
balanceittakesyou.com

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FYUL: Recovery

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Recovery: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard

Whether you are an athlete who is part of a team on-campus or you are working out as part of your daily routine. It is important to consider recovery (post-workout) nutrition. The amount of food and beverages that you need after a workout will vary slightly depending on different factors such as intensity, length, hot or cold temperatures. One thing for sure is that your body is most responsive to the nutrients provided within the first 30 minutes after exercise.

So what does that mean? Well, it means that if you are heading to breakfast lunch or dinner following a workout you are covered. If you are rushing off to get to class or co-op and time is limited then a snack is needed! A recovery meal or snack should include about 50 g carbohydrate + 10-20 g protein (including both carbohydrates and proteins will promote a more efficient muscle protein synthesis to aid in building and repairing muscles).

In order to meet these nutrient recommendation, you would need to consume at least something similar to the following examples.

Breakfast:

• Two eggs, 2 slices of whole grain toast with butter and a piece of fruit
• Greek yogurt (6 oz.) with granola (¼ -½ cup) and a piece of fruit

Lunch:

• Salad (2 cups) with chicken (2-3 oz.), tofu ½ cup or beans ¼ -½ cup with whole grain bread or roll, quinoa, or whole wheat pasta (at least a ½- 1 cup) and salad dressing. 
• Peanut butter and honey or preserve on whole grain toast with 1 cup of milk

Dinner:

• A lean hamburger (3 oz.) with lettuce and tomato on a bun, a side salad with dressing, and a yogurt parfait
• Grilled chicken breast (3 oz.), baked potato with butter,  and 1 cup vegetables

Snacks:

• Yogurt and fruit smoothie (1 cup)
• Medium- large bowl of cereal with milk (1-2 cups)
• 1- 2 small cereal bars + fruited yogurt or milk
• 2 cups of flavored milk 
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 cup of dry cereal or pretzels with ¼ cup nuts

Hydration
Before, during and after exercise drink water to ensure that you are well hydrated. Keep in mind that greater than 2% of body water loss can compromise overall exercise performance and cognitive function.

Urine color indicates hydration status, and it should be a pale yellow color. During a workout that is about 90 minutes or longer, you may need to include an electrolyte/carb beverage to aid in hydration, but water should still be part of the hydration plan throughout the duration of exercise.
If you would like more information on determining your own individual needs, please contact UHCS to set up a time to meet with the dietitian on-campus.

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THE DIFFERENCE BETWEEN TASTE AND FLAVOR

When someone asks us if we like a food or drink, we answer with certainty. But what if our likes and dislikes aren’t really that straightforward? The taste of food is relatively direct. Our taste buds sense bitterness, saltiness, sourness, sweetness, and umami (savory). Flavor, on the other hand, involves all that we experience when eating a food and is the basis of our likes and dislikes.

Everything about a food, from the smell to the packaging, and even the place or time we are eating, can influence how we perceive flavor. We can even be swayed by how a food is described before we try it. Simply adding the label “very sweet” to a drink increases how sweet we believe it is, without any change to the drink itself. Add our individual genetics into the mix and it is easy to see how flavor is about much more than just taste.

GIVE “HEALTHY” A CHANCE
One unfortunate example of taste vs. flavor is the myth that healthy food “tastes” bad. If you believe this stereotype, consider giving some healthy items another try with a clean slate. For a fun spin, try some foods through a blind taste test. You may be surprised with the results.

KEEP TRYING
With so many factors influencing flavor, it is worth giving foods a few tries before putting them on your dislike list. Vary the preparation and even the time or location and be open to the possibility of a new flavor.

EAT MINDFULLY
Part of mindful eating is awareness of many of the factors that can impact how we perceive flavor. When you eat, reduce distraction and dedicate your focus to eating.

Reference:1. Okamoto M, Dan I. Extrinsic information influences taste and flavor perception: A review from psychological and neuroimaging perspectives. Semin Cell Dev Biol (2012), http://dx.doi.org/10.1016/j.semcdb.2012.11.0012. The Principles of Mindful Eating. The Center for Mindful Eating. http://www.tcme.org/principles/

March 2019
www.balanceittakesyou.com

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