Focus on Whole, Minimally Processed Foods

With assistance from Northeastern graduate student Crystal (Sopher) Richardson

What’s the WHOLE story on Processed Foods?
Nutritionists and dietitians are often asked why processed foods are bad.  It’s not an easy question to answer.  Many refer to the fact that the “Diseases of Civilization” – heart disease, hypertension, tooth decay, diabetes and some cancers did not exist before the increased popularity of processed foods. Whole and minimally processed foods are prepared without copious amounts of added fat, salt or sugar, therefore maximizing the consumption of cancer-fighting nutrients and phytochemicals, that protect your body’s cells from damage. A 2017 study of 249 adolescents showed that the consumption of minimally processed foods was inversely associated with excess weight.1 Another study in 2016, published by Anthony Fardet showed a link between minimally processed foods and satiety versus ultra-processed foods.2

While most people know that eating a whole apple is much healthier than drinking apple juice or snacking on a fruit snack with apple juice added, can we really answer the question of why?  Processed foods are higher in sodium in most cases, leading to issues such as high blood pressure and cardiovascular disease.   However, although the science can sometimes be confusing, highly processed foods can also have other effects on the body.

What we do know is that a healthy diet concentrates on consuming more whole and minimally processed foods.  The best rule of thumb? The closer the food is to its form found in nature, the healthier it will be.  These whole foods contain less fat, oil, salt and sugar and more fiber.    When choosing foods, refer to the following tips:

• Don’t be fooled by your taste buds.  Although some processed foods may not taste salty, the majority of American’s daily sodium intake comes from grains and meat.  Beware of commercially made baked goods and breakfast cereals.
• Use alternative seasonings such as vinegar, lemon juice and fresh herbs.
• Avoid processed meat products such as ground beef, deli meats and sausages – as over-consumption has been linked to colon cancer.
• Read nutrition labels on packaged foods to compare sodium and sugar.
• Eat more fresh fruits and vegetables.  Although canned and frozen alternatives are not bad, look for those with no added salt or sugar.
• Limit your intake of fast food.
• Buy your bread from a local bakery.
• In addition to your bread choice, when selecting foods like pastas, cereals, rice, and crackers always go for the whole-grain option.
• Fresh produce is less expensive and easier to find if you “eat seasonally”.  Visit your local farmers markets to buy your fruits and vegetables.
• Remember, meats and dairy are processed to increase shelf life.  Find a store or vendor that offers fresh local meats and dairy.

References:

1. Melo ISV, Costa CACB, Santos JVLD, Santos AFD, Florêncio TMMT, Bueno NB. Consumption of minimally processed food is inversely associated with excess weight in adolescents living in an underdeveloped city. PLoS ONE. 2017;12(11):e0188401.
2. Fardet A. Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods: a preliminary study with 98 ready-to-eat foods. Food & Function. 2016;7(5):2338-2346. doi:10.1039/c6fo00107f.

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Recharge Your Resolutions

Did you start the year out with big resolutions to improve your health? Have some of them started to slip? March is National Nutrition Month® and a perfect time to recharge your resolutions.

Be Realistic
Setting big health related goals can be motivating, but if the goals are too lofty it can backfire. Instead of setting yourself up for failure with goals that are too hard to reach, consider breaking them into steps. For example, if you need to eat more vegetables, becoming a vegan may be too big of a first step. Instead, start with the flexitarian approach of choosing some meat-free meals each week. Need ideas for realistic goals? Choosemyplate.gov has a section on starting with small changes and celebrating them as “MyPlate, MyWins.”

Consistency vs Perfection
When it comes to your health, what you do most of the time is more important than the occasional slip. If you have been working on eating less sugar and indulged in a big dessert over the weekend, let it go and get back on track. One off day doesn’t change all of the good you accomplished on the other days. When it comes to eating and other health behaviors, aim for consistency instead of
perfection.

Follow an Expert
Whether you need individualized strategies or motivation to stick to new habits, a Registered Dietitian/Nutritionist (RDN) may be able to help you. You can find one near you by searching on eatright.org through the “Find an expert” link. This month, you’ll also find a lot of RDNs active on social media using #NationalNutritionMonth. You can also connect with RDNs affiliated with your café through balanceittakesyou.com, and @balanceity on Twitter, Instagram and Facebook.

RESOURCES:

1. Start with small changes. Available at: https://www.choosemyplate.gov/start-small-changes

Written by Jennifer M. Roberts, MS, RD.
March 2018

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Limit Potatoes

with campus executive chef Tom Barton

Who doesn’t love a potato right? Especially here in New England where Maine is ranked 10th in potato production nationwide.

There are many varieties and colors to choose from, all having their own various health and nutritional benefits. So potatoes can definitely be good for you but sometimes we tend to eat too many which can leave us feeling a bit lethargic and overly full. I’m not suggesting we give up these tantalizing spuds but change how we think about our intake.

Perhaps putting a smaller portion of potatoes on our plates along with some fresh vegetables is something to consider with the warmer weather coming quickly. Or another idea might be to think of some alternatives to potatoes like chick pea fries!

Here’s a delicious recipe from one of my favorite websites Food52 https://food52.com/recipes/9642-chickpea-fries-with-yogurt-dipping-sauce. These are so easy to make and so tasty! The optional cumin in this recipe really gives it a special flavor.

Still have a hankering for mashed potato but want to try something different? How about mashed cauliflower or mashed celery root? Celery root is delicious and a totally under-utilized vegetable. These both lend themselves nicely to adding any herbs and spices you may have.

So give any of these alternatives a try…I think you’ll be glad you did and if you just can’t give up a spud think about having a little less of it.

-Tom

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Go “good fat”

When you are thinking about fat consider healthy fats versus non-fat food items.  When it comes to healthy eating the type of fat is just as important if not more important than the amount of fat. 

With that in mind, you should consider eating less high fat foods containing saturated and trans fatty acids (which can be easily spotted on the food label under partially hydrogenated oils) that are know to raise LDL (low-density lipoprotein) cholesterol in the body.  LDL is considered the "bad cholesterol" while HDL (high-density lipoprotein) appears to actually clear the "bad" types of cholesterol from the blood. You can help raise your HDL by incorporating exercise into your daily routine and consuming healthy fats.

To decrease your saturated fat intake you should consider eating less animal products, especially fatty parts of beef, pork, lamb and chicken and incorporate more plant protein options (soy, hummus, nuts, and seeds).  You can also decrease (not take away completely) your intake of cheese and whole fat milk products, along with other fats like butter and cream. You can replace these whole fat milk products with low fat milk and yogurts.

Healthy fats include both monounsaturated and polyunsaturated fats, which have both been found to lower LDL cholesterol.  Include the following food items that contain healthy fats as part of your healthy lifestyle.

• Canola and olive oil (use to make salad dressing or for making a stir fry)
• Olives (add to salads, hummus, or just as a snack)
• Avocados (add to a sandwich, salad, or as guacamole)
• Tuna and salmon (for a meal along side vegetables and whole grains)
• Tofu (in a stir fry or on a salad)
• Eggs (for breakfast or added to a salad)
• Sunflower seeds (as a snack or added to a salad)
• Almonds, walnuts, etc. (as an on-the-go snack or with your cereal and/or oatmeal) 
• Nut butters (dip an apple, banana, or pretzels)
• Flax seeds and flax meal (added to oatmeal, yogurt, cereal or baked into muffins)

Always keep in mind that fats will add calories, but if you are conscious of your portions then this should not be a problem.  Healthy fats in moderation are the way to go!

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Go RED

On February 2nd, the American Heart Association and the National Institutes of Health celebrate National Wear Red Day® to bring attention to the number one killer of women, heart disease. Despite the fact that heart disease kills more women than the next four causes of death combined, most women still think of it as a man’s disease. This misperception prevents many of us from taking the steps we need to keep ourselves healthy.

Celebrate Your Health:
When it comes to heart health, there are some changes that pack a big punch. Celebrate your
health and the health of the women in your life by making these strategies a priority.

• Move more. The more active you are, the better you will feel and the lower your risk for heart disease will be. All activity counts, so don’t skip it if you are short on time. Ten minutes, three times a day is enough to make a difference.
• Eat more of the good stuff. Fruits, vegetables and whole grains are delicious foods that can help to lower your heart disease risk.
• Eat less of the not so good stuff. Foods that are high in sodium (salt), trans or saturated fat and added sugar such as bacon or packaged snacks and desserts, increase your heart disease risk and should be limited or reduced. And of course, don’t smoke. If you do, February 2nd makes a great quit date!

Know Where You Stand:
Not all risk factors are obvious and most women developing heart disease have no symptoms at all. Check in with your doctor regularly to see what your personal heart disease risk is. Don’t assume that they will be the ones to start the discussion. Be proactive and have questions ready. Both the Go Red for Women and The Heart Truth websites have great tools to get you started.

RESOURCES:
1. www.goredforwomen.org
2. Center for Disease Control and Prevention: Women and Heart Disease facts; http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_women_heart.htm

Written by Jennifer M. Roberts, MS, RD.
February 2018

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Reduce Added Sugar

Currently, there are no federal guidelines regarding the amount of sugar you should consume.  However, the American Heart Association (AHA) recommends that we consume less sugar overall as part of a healthy lifestyle- no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men.

Added sugar in foods such as desserts, candy, cookies, soda, and many cereals are providing empty calories.  Empty calories are calories that contain no nutritional value. Taking in these added/extra calories overtime can lead to unwanted weight gain and can also impact blood sugar levels for those diagnosed with diabetes or pre-diabetes.

Reducing your sugar intake may be easier than you think.  Here are some tips to get you started!

• Cut down on adding sugar (table sugar, syrup, honey) to foods (cereal, cookies, pancakes) and beverages like coffee or tea. Try decreasing the amount you typically add and cut it in half and then continue to decrease from there.  
• Instead of adding sugar to cereal or oatmeal, try fresh fruit (bananas, blueberries, raspberries or strawberries) or dried fruit (raisins, cranberries or apricots).
• Remove soda. Choose a seltzer that's naturally flavored or you can add a splash of 100% fruit juice (such as Pomegranate, orange, grape…) to flavor a plain seltzer or just choose plain water if you don’t like the bubbles. 
• Avoid fruit canned in syrup, especially heavy syrup. Choose fresh, frozen, dried or canned fruits that are in water or natural juice. 
• When baking your favorite cookies, brownies or cakes, decrease the amount of sugar called for in the recipe. You can cut it by ½ the amount or slightly less and you will likely not even notice. 

Note: You do not need to count the naturally occurring sugars found in fruits and milk toward your daily intake of added sugar.

Bottom line is that it is important to be aware of your sugar intake and reduce it if you find that you are taking in more added sugar than the AHA recommends.  Use the tips mentioned above and work toward consuming less sugar overall.
Resources:

• Tips for Cutting Down on Sugar. Accessed January 24, 2018 http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Tips-for-Cutting-Down-on-Sugar_UCM_461811_Article.jsp#.WmkQbyMrJok

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New Food, New Me

Looking for a New Year’s resolution that can be good for you and fun? Challenge yourself to try new foods! Regardless of how old you are, it is possible to discover new foods or discover a new liking for a food you thought you didn’t enjoy.

Mix it up
Foods often take on very different flavors depending on how they were prepared. This is especially true for vegetables, which most of us should be resolving to eat more of. Raw spinach in a salad has a very different flavor than sautéed spinach. Texture can also change with preparation and can be a big factor in whether or not we like a food. Some people enjoy the crunch of a raw carrot, but do not enjoy the soft feel of a cooked carrot. Flavor combinations will also impact whether or not we like a given food. Give different herbs, spices and sauces a try on any food you are trying.

Try, try and try again
You have probably heard the idea of exposing children to food multiple times before deciding that they do or don’t like it. This same approach may work with adults as well. Don’t give up on a food the first time you try it. Simply becoming more familiar with a food may increase the chances that you will like it. It is also important to remember that factors beyond flavor can impact your reaction to a food. The setting, the way the food is presented and even who you are with when you try it could influence your preferences.

Make it social
Achieving a goal is often more fun and attainable if you do it with friends. Gather a group and start a tasting club. Challenge yourselves to try at least a certain number of new foods each month. Meet for lunch and share a new dish in addition to your regular meal. If it doesn’t become your new favorite, you haven’t wasted a full portion. Find something you like? Share your new discovery on social media with #NewFoodNewMe. Search the same hashtag to see what new foods other people are discovering.

January 2018

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