Category Archives: Diet And Food

With all the buzz in recent years about the dangers of full-sugar soda, it can seem easy to assume that diet soft drinks are "healthier" than their sugary counterparts. However, in addition to being linked with higher rates of substance dependency than even cocaine addiction,some scientists are speaking out to spotlight the health problems diet soda can cause to your overall wellness and even your longevity.

USA Todayrecently reported that the media and consumer research company, 24/7 Tempo, performed an in-depth meta-analysis of studies on the health effects of diet soft drinks. Keep reading to learn the medical problems that diet soda may actually lead toand, don't miss Customers Are Noticing This Widespread Issue With Chick-fil-A's Food.

The report cites a 2012 study that followed more than 2,500 participants for a decade. Individuals who consumed diet soda saw a 43% greater chance of heart attack or other cardiovascular illness than did participants who drank regular cola (though from this report, it's not entirely clear how much or how frequently they drank either).

The report also suggests that diet soda consumption is linked to high blood pressure, possibly due to the sodium content which is a major ingredient for flavoring many diet drinks. High blood pressure happens to be a factor that can significantly increase stroke risk, which a 2017 study suggests also increases with diet beverage consumption.

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Totally counterintuitive, yesbut, despite their zero-calorie content, our source suggests that diet soft drinks may actually cause obesity.

Some behavioral health research has demonstrated that artificially sweetened drinks can lead to over-consuming other foods and beverages, since fake sweetener can leave the brain unsatiated thus, craving more treats.

Research has shown that diet pop may also lead to an increase in body mass index ("BMI"), and abdominal obesity.Plus, in one study, daily "diet" drinkers saw a nearly 70% higher risk of developing Type 2 diabetes.

Meanwhile, another study concluded that diabetics who drink more than four diet sodas per week were twice as likely to suffer blindness or other vision problems that can be related to diabetes.

RELATED:This One Diet Can Reverse Type 2 Diabetes, New Study Suggests

24/7 Tempo's report mentions one 2017 study that found the chance of dementia can increase three-fold among individuals over age 60 who drink one diet soda each day.

(Interested in preventing dementia? ReadThis Decreases Your Risk of Dementia Considerably, Study Finds.)

The report also says that because diet beverages contain phosphorous, they can lower the body's capacity to absorb calcium and lead to bones that are more brittle.

In particular, one study found that women who drank three or more sodas a day had lower bone mineral density in their hips. (However, we should note, it seems this study analyzed the effects of all soda on bone density, not only diet soda.)

RELATED:Popular Foods for Stronger Bones After 50, Say Dietitians

One study mentioned in the report found that mice who drank diet soda saw a disruption in the balance of the gut microbiome, while another found that the Aspartame used in many diet drinks causes dysfunction that can lead to fatty liver disease.

Several unhealthy diet habits have been shown to increase the likelihood of cancer in some individuals.

Specifically, this report says a 2016 study called out the sweetener Sucralose (which is also the main ingredient in some sugar substitute products) because it had been shown to cause leukemia and other blood cancers in male mice.

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Lifestyle factors like diet and exercise habits can interact with an individuals genomics to influence cancer outcomes as well as disease and recurrence risk. While there is no diet or workout plan that can cure or prevent cancer, research has shown that a change in eating habits could improve outcomes, according to Doris Piccinin, a clinical dietitian specialist at the University of Pennsylvanias Abramson Cancer Center.

Piccinin recently discussed diet and nutrition for individuals with a genetic risk for cancer at the 12th Annual Joining Forces Against Hereditary Cancer Conference.

DNA copies itself to make RNA a process called transcription. However, when something goes wrong in this step, faulty proteins and genetic mutations can be created, thus increasing a persons risk for cancer. Lifestyle habits like smoking can increase the chance of this happening, but recent research showed that certain nutrients can lower the risk.

Early epidemiological studies pointed to the benefits of many fruits and vegetables in lowering cancer risk at that stage, Piccinin said. It was identified that brassica-containing vegetables (that were) rich in sulfur were able to repair DNA.

Brassica is a family of vegetables that includes broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale and turnips.

That same study, which was published in the International Journal of Epidemiology in 2017, also showed that for people who already had cancer, there was a 14% reduction in mortality risk with the consumption of these vegetables. Another study found that in patients with lung cancer who continued to smoke throughout treatment, there was a statistically significant decreased risk of disease progression and death in patients who had one cup cooked or two cups uncooked of brassica vegetables.

Piccinin also discussed that the standard American diet aptly referred to as SAD may also contribute to risk.

The standard American diet, void of color, (full of) white pastas, rice, grains, cereals, the only vegetable a French fry, and considering ketchup as their vegetable, as well as many fried foods that are high in saturated and trans-fat, is the perfect medium for this pro-inflammatory cytokine inflammatory environment that cancer cells just love to grow in, she said.

However, Piccinin explained that research from the American Institute for Cancer Research and the World Cancer Research Fund found that the Mediterranean diet could be beneficial.

If we can modulate (the American diet) by a diet rich in fruits and vegetables and whole grains that provide antioxidants potentially to limit inflammation, we can slow this (cancer) growth, she said. In addition, foods rich in Omega-3 fatty acids like fatty fish, flax and walnuts can also lower this inflammation.

Patients should work with a dietitian to determine which food plan is best for them, especially since there may be different emphases for different cancer types.

For example, Piccinin explained that patients with gastrointestinal cancers or who are genetically prone to them should consume no more than 18 ounces of red meat per week, and no more than two servings of processed meat, such as pepperoni, bacon and lunch meats, per month.

When it comes to hormone-driven cancers, Piccinin said that there is more of an emphasis on fat reduction.

Finally, while a healthy diet and lifestyle changes may lead to improved outcomes, it is essential that patients do not substitute healthy eating and exercise for actual cancer treatment, as prescribed by their health care team.

Although lifestyle factors can play a role, they should never be a substitute for traditional cancer treatment, as per your oncology team, Piccinin said.

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Eat Your Veggies: Diet Plays a Role in Cancer Occurrence and Outcomes - Curetoday.com

PLEASANT RIDGE Recently, the city of Ferndale made moves on a road diet project on Woodward Avenue to remove a lane on each side of the road and replace the lanes with bike lanes and on-street parking.Pleasant Ridge originally planned to have a role in the project as well, with the lane reductions and other road diet elements from Ferndale stretching into the neighboring city.

For the time being, Pleasant Ridges portion of Woodward Avenue will not be a part of the road diet. This is because the Michigan Department of Transportation evaluated the project and determined the Interstate 696 underpass and Eight Mile Road bridge were significant design hurdles, city documents state, and they would not approve a reduction in travel lanes because of the design issues related to the underpass.

Its where the underpass and surface Woodward merge, City Manager James Breuckman said. Because of that merging and separating movement and depending on where theyre going southbound or northbound MDOT wont approve the reduction of lanes because they believe those lanes are necessary for drivers to make the merging and separating movements.

Breuckman further commented that theyre working on some options and that there would be a small gap on both northbound and southbound sides of Woodward because of the issue, but stated Pleasant Ridge is working on maximizing the protected cycling lanes on southbound Woodward.

Well use some on-street lanes north of Oakland Park, well use our parks, but were still gonna do that, he said. Were just waiting on a decision from MDOT, and once we get into design, well figure out what the final layout of that is going to be.

Pleasant Ridge City Commissioner Bret Scott added that the city had to largely eliminate its portion of the road diet so Ferndale could continue with its portion, and that was something they supported in the long run.

We were more than comfortable with that proposal because it at least allows the Ferndale portion to be approved now, he said. It will give the state of Michigan time to understand how traffic narrows into three lanes from 696 and Woodward north of 696, and then revisit it later.

While the road diet will be postponed in Pleasant Ridge for now, the city is moving forward with another project on Woodward: a two-way cycle track that will be installed on the northbound side from Sylvan Avenue up to North Main Street near I-696. It will be partially funded through a Transportation Alternatives Program grant. There also will be a streetscape project to redo the Woodward streetscape and stormwater infiltration on the east side thats being funded by a grant from the Michigan Department of Environment, Great Lakes and Energy, or EGLE.

Breuckman stated in an email the project is about $1.5 million in total, with Pleasant Ridge receiving about $1 million in EGLE stormwater management and TAP grant funding. The TAP grant is about $400,000 with a $100,000 city match, and the EGLE grant is $600,000 with a $400,000 local match.

This will have a higher level of design than what would be implemented as part of the road diet because we are actually redoing the entire streetscape so we can kind of build that cycle track in its final condition rather than a temporary interim condition, Breuckman said. Were excited about that. We think its going to be a good first project to highlight on Woodward, a good demonstration project for what we can do elsewhere.

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With road diet tabled, Pleasant Ridge focused on other Woodward project - C&G Newspapers

What goes into making decisions about your diet? For some, its all about weight loss, and the old adage move more, eat less still seems to work. Eating less may mean portion control for some, while others may decide it means eating lots more vegetables. Who hasnt spent a week wondering if the Dolly Parton Diet would melt away the pounds?

Diet has long been considered an important part of health. Indeed, Hippocrates is credited with saying Let food by thy medicine, and let medicine be thy food. While the evidence is slim that Hippocrates truly said this more than two millennia ago, theres no doubt that diet is important to health and wellbeing. Food is powerful, as outlined in this article which concludes The healing power of nutrition is a combination of multiple supporting roles that synergistically and unselfishly work together.

What if you have a specific condition that some experts say can be addressed through your diet? Its important in this case to look at the science behind the claims to help you figure out if, indeed, a specific food plan can help you. For example, a 2019 peer-reviewed study asserts that chronic inflammatory diseases have been recognized as the most significant cause of death in the world today, with more than 50% of all deaths being attributable to inflammation-related diseases such as ischemic heart disease, stroke, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease (NAFLD) and autoimmune and neurodegenerative conditions. Diet is cited as one of the major causes of chronic inflammation, stating that evidence linking diet and mortality is robust.

Perhaps youre looking for a diet that reduces inflammation; the internet is full of sources of help with an anti-inflammatory diet. Heres where understanding the reliability of sources is important. As Tony Rogers wrote in his article, For every credible website, there are dozens chock full of information thats inaccurate, unreliable or just plain nutty. Be sure you check out the source before you make any lifestyle changes. While not an endorsement, these sites may be helpful:

However, maybe you choose the foods you consume based upon an ethical issue. Fifty years ago, Frances Moore Lappe pointed out the environmental impact of meat production and promoted a vegetarian diet in her book Diet for a Small Planet. Thirty years later, her daughter, Anna, updated the research, publishing Diet for a Hot Planet: The Climate Crisis at the End of Your Fork and What You Can Do About It further detailing the role food production has on climate change.

Some people avoid all animal foods and choose instead a vegan plant-based diet. For many, veganism is about more than simply food; it can also be a complete lifestyle, shunning anything coming from anything else that had a mother or a face, whether it be represented on your plate, in your clothes or (wool) or shoes (leather). The Vegan Society states that Veganism is a philosophy and way of living which seeks to exclude as far as possible and practicable all forms of exploitation of, and cruelty to, animals for food, clothing for any other purpose

This article provides good advice: the key (to finding the right diet) is finding one you like and can stick to in the long run and reviews five diets supported by science.

Whatever your motivation, diet can play a huge role in wellbeing. What works for you?

Link:
What is the Best Diet for Wellbeing and Health? - Prohealth - ProHealth

India has a wide range of cultures and festivals which involves both fasting and feasting. Navaratri among Hindus is one of the most common fasts which is being observed. Navaratri comes twice a year during the seasonal change period, wherein in this phase, the human body is vulnerable and susceptible to fall sick. Thus, on this 9-day long festival people avoid non-vegetarian sources, onion, garlic, grains, alcohol and smoking. But the type of fast and duration differs from individual to individual.Also Read - Ayurveda Remedies For Eyes: Best Ayurvedic Home Remedies To Make Your Vision Stronger, Watch Video

Fasting has numerous benefits such as it boosts immunity, brings LDL cholesterol levels down, makes gut bacteria better, improves strength and vitality, and improves hormones as well. But there are certain ways to adhere to fasting. Offer a variety of hydrating fruits and vegetables before the fast. This helps in the slow release of calories and keeps them hydrated and satiated throughout the day. Also Read - All About Keratosis Pilaris, an Incurable Skin Condition Yami Gautam is Suffering From

A reminder that overindulging can cause weight gain. And also, as salt stimulates thirst, avoid salty foods. Opt for more air-fried and baked foods rather than deep-fried. Make sure the food isnt very oily or greasy, as you might feel tired for the next day. Also Read - Why Turning Into A Vegetarian Can Be A Good Option, Find Out | Watch Video

During Navaratri, make sure that the diet is balanced comprising of all nutrients. It basically works on complex carbohydrates which involves different grains on the plate with a vegetarian source of protein and antioxidant-rich fruits and vegetables. This diet helps to detoxify the system of toxins as well as builds immunity. Keep the meal rule simple, 30% carbs + 30% good proteins + 30% high fiber vegetables.

Expecting mothers are not allowed to do long hours of fasting as it might affect the growth of the baby. Pregnant women will be allowed to fast with the doctors consent but making sure that they incorporate small frequent nutrient-dense meals throughout the day. Pregnant mothers should work more on the quality of nutrients rather than quantity. Consumption of healthy foods at regular intervals is required as the nutrients are going to the growing baby. Hydration status is also very important during the fasting period.

Balancing the macronutrients and micronutrients well is something that has to be adhered to by pregnant mothers during this period.

Remember to start the day with a good source of fiber and proteins like fruits, milk and nuts. And for breakfast opt for Fruit yoghurt with nuts and seeds or milkshakes or even smoothies. Always remember to hydrate in the middle of the day by indulging in tender coconut water, lassi or buttermilk. Lunch has to be balanced with either of the millets as an option for roti or rice with adequate gourd vegetables and a fiber dense vegetable with curd/paneer/tofu for proteins. Opt for vegetable soups for the evening with makana or any fruit or vegetable salad to munch on to cut down unhealthy and carbohydrate-based cravings. Dinner can be kichadi or Rotis with proper balance and finish off with dry fruits milkshake or milk. The essentials of adequate carbohydrates with the right amount of proteins for proper growth of the baby with a good amount of fruits & vegetables for antioxidants will work better.

Be sure to have small but frequent meals to maintain your stamina and to keep you functioning throughout the day.

Fasting does wonders for your body providing you balance the meal well. So, all the best and wishing you healthy and mindful eating during this festive season.

(Inputs by Greata Sherene Robinson, Executive nutritionist, Cloudnine Group of Hospitals, Chennai)

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Diet And Fasting Tips For Diabetic Patients And Expecting Mothers During Navratri - India.com

Sugar-laden soda isn't good for you, by now everyone knows that nutritional fact. Yet, people still drink it for many reasons, the number one being that it tastes good! Soda drinkers, therefore, turn to the diet version to slice the sugar content and still enjoy a flavorful fizzy beverage while hanging out with friends. Whether diet soda is good for you or not is not something we will cover in this article. If you're looking for some information on that, we've got it here and here. What we will uncover in this article is which is the best tasting diet bubbly.

We tasted 9 popular diet sodas in a blind taste test and were surprised by the results. Two fans of diet soda and one self-proclaimed diet soda-hater tasted the popular diet varieties from Pepsi, Coca-Cola, Dr Pepper, and newcomer Zevia.

Read on for our experience and to see if your favorite diet soda won over our testers. Cheers! Plus, here are the 29 Most Popular Diet SodasRanked for Nutrition.

This clear alternative to traditional diet soda, sweetened with stevia, could not keep up with the other sodas. While it is refreshing that it does not contain caramel color, a potential carcinogen, this drink came in last. Tasters noticed a "fake cherry smell" and an overall lack of flavor. The lack of bubbles couldn't carry the muted flavor through.

Did you know that no-calorie Pepsi came out in 1964? Tasters were surprised that this perennial favorite came in so close to the bottom, and even ranked under Zevia's diet cola. The lack of aroma didn't bode well for this popular beverage. Tasters noted a metallic flavor or a complete lack of flavor from Diet Pepsi.

RELATED: We Tasted Coffee from 5 Fast-Food Chains & This Is the Best

While Zevia cola got a higher rating than Diet Pepsi, notes suggest it did not fare much better. It also had no discernable aroma but also had an "awful flavor" and a "syrupy aftertaste" that Diet Pepsi didn't have. Again, we wanted to like these clear drinks for the health benefits, but they fell flat against the others. Guess it's not time to bring back Crystal Pepsi after all

RELATED: 15 Discontinued Sodas You'll Never See Again

It feels like Diet Coke has been around since the dawn of time, but it really debuted in 1982. Our oldest taster, a self-proclaimed diet soda-lover, gave Diet Coke high marks calling it pleasing and not too sweet. But she was the only one. The other tasters found it distinctively medicinal and noticed a cloying aftertaste.

RELATED: This Is the Biggest Mistake Coca-Cola Has Ever Made

Coke Zero Sugar aims to create the iconic flavor of real Coca~Cola without any calories. Does it succeed? Coke Zero Sugar landed smack dab in the middle of the list. Our Diet Coke-lover surprisingly wasn't a fan of Coke Zero, but the other two tasters preferred it, noting cinnamon undertones and a nice balance of bubbles and syrup. If you are a Coca~Cola fan give this one a try!

RELATED: This Is the "Most Annoying" Coca-Cola Drink to Order on a Plane, Flight Attendant Says

Tasters described this soda as balanced, with a nice mouthfeel and vanilla notes, noting that it got better as they kept drinking it. No one noticed a distinct cherry aroma or flavor from the beverage, but one thought it tasted more like a regular cola than the others.

RELATED: 10 Beverages That Vanished from Grocery Store Shelves

The Dr Pepper products were the ones that tasted and smelled the most of cherries. Sweet, caramelly, and vanilla were words thrown around to describe the taste of this thick and syrupy offering. One taster thought the traditional Diet Dr Pepper was too syrupy with a fake cherry flavor. Our Diet Coke fan loved this soda, giving it a 10 out of 10.

RELATED: No, Dr Pepper Wasn't Actually Created by a Doctor

Squeaking in just above its cousin, Dr Pepper Zero won over the diet soda-hater who called it "different and appealing." Others praised it for its sweet flavor, balanced syrup, and nice cherry flavor. Fun fact: Dr Pepper is actually a unique blend of 23 flavors, according to the company website. We would bet you a Dr Pepper Zero that one of the most prominent ones is cherry.

Pepsi's Zero Sugar, also known as Pepsi Max in some countries, was the resounding favorite of tasters. Tasters praised its refreshing taste, pleasant aftertaste, and superb balance. It tasted the most like a classic cola.

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Read more:

The Best & Worst New Coffee Drinks This Fall, Dietitian Says

11 Best Sugar-Free Sodas on Grocery Store Shelves

The Best & Worst Sodas in AmericaRanked!

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We Tasted 9 Diet Sodas & This Was the Best | Eat This Not That - Eat This, Not That

We all go through phases of wanting to eat healthily and stay on top of our goals, but sometimes you slip and it can feel impossible to get back to where you were. This meal plan is focused on whole food, plant recipes that taste amazing, to get you to enjoy eating plant-based meals, and marvel at all the color on your plate. If youre having a hard time wanting veggies, you can try piling them on a pizza, putting them in a yummy buddha bowl, or even sneak them into your desserts. Another way is to find delicious recipes that make you excited to get into the kitchen.

We also highly recommend downloading the Food Monster App with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, dont forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Lets get started!

This week, were bringing you meals with fresh ingredients to enjoy for your breakfast, lunch, dinner, and dessert! And, they are fully vegan and plant-based!

Source: Focaccia Pizza

Happy Monday! Start off the week eating fresh ingredients with this large batch green smoothie that you can use throughout the week! For lunch, enjoy this Thai salad that packs in so many nutrients! End the day with some double chocolate brownie balls!

Source: Light and Fresh Vegan Split Pea Soup

When youre not in the mood to eat healthy foods, the best thing to do is find something that gets you excited to cook and make your own food. This can be a recipe that looks cool, or something simple that you havent tried making before. Sometimes, just making something that you like and look forward to is an easy way to ease back into cooking at home. Feel free to make this delicious maple almond granola to eat throughout the week. End the day with these easy carrot cake cookies! Feel free to ice them using vegan cream cheese icing!

Wednesday

Source: Fruit-Sweetened Peanut Butter & Jelly Muffins

The easiest way to fit in fresh ingredients when youre not in the mood for them is add them to a pasta sauce. This lentil mushroom bolognese is perfect to add veggies to; you can add zucchini, grated carrot, or even diced mushroom to it! Plus, youll have enough for leftovers, too!

Source: BBQ Jackfruit and Coleslaw Sandwiches

These muffins made with zucchini might have you raising your eyebrows, but they definitely taste great! Plus, this good heart salad is a perfect way to get back into eating salads; you can top it with all the things you love, and the cashew cheese adds an extra dose of plant protein! If youre not ready to tackle an entire salad for lunch, you can use this salad in a wrap or a burrito bowl!

Source: Nut and Fruit Breakfast Loaf

Happy Friday! The week may have flown by, but its not the weekend yet! These meals with fresh ingredients are an excellent way to round out your week of healthy eating. Starting out with this breakfast loaf (that you can enjoy this weekend!) and ending the day with a delicious meal stuffed red bell peppers, the weekend will be here before you know it!

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut health,andmore! Dairy consumption also has been linked to many health problems, including acne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter! Lastly, being publicly funded gives us a greater chance to continue providing you with high-quality content. Please considersupporting usby donating!

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Weekly Meal Plan: Incorporating More Veggies into your Plant-Based Diet! - One Green Planet

Overview

Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

A healthy diet includes the following:

In the first 2 years of a childs life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

Eating at least 400g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by:

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:

Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by:

Most people consume too much sodium through salt (corresponding to consuming an average of 912g of salt per day) and not enough potassium (less than 3.5g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11).

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7million deaths each year (12).

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). A reduction to less than 5% of total energy intake would provide additional health benefits (7).

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases (13).

Sugars intake can be reduced by:

Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. These factors include income, food prices (which will affect the availability and affordability of healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change). Therefore, promoting a healthy food environment including food systems that promote a diversified, balanced and healthy diet requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors.

Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. Effective actions by policy-makers to create a healthy food environment include the following:

The WHO Global Strategy on Diet, Physical Activity and Health (14) was adopted in 2004 by the Health Assembly. The strategy called on governments, WHO, international partners, the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity.

In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). These recommendations guide countries in designing new policies and improving existing ones to reduce the impact on children of the marketing of foods and non-alcoholic beverages to children. WHO has also developed region-specific tools (such as regional nutrient profile models) that countries can use to implement the marketing recommendations.

In 2012, the Health Assembly adopted a Comprehensive Implementation Plan on Maternal, Infant and Young Child Nutrition and six global nutrition targets to be achieved by 2025, including the reduction of stunting, wasting and overweight in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9).

In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The Global Action Plan for the Prevention and Control of Noncommunicable Diseases 20132020 (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets.

With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action (18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 20192023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHOs priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6).

References

(1)Hooper L, Abdelhamid A, Bunn D, Brown T, Summerbell CD, Skeaff CM. Effects of total fat intake on body weight. Cochrane Database Syst Rev. 2015; (8):CD011834.

(2)Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003.

(3)Fats and fatty acids in human nutrition: report of an expert consultation. FAO Food and Nutrition Paper 91. Rome: Food and Agriculture Organization of the United Nations; 2010.

(4)Nishida C, Uauy R. WHO scientific update on health consequences of trans fatty acids: introduction. Eur J Clin Nutr. 2009; 63 Suppl 2:S14.

(5)Guidelines: Saturated fatty acid and trans-fatty acid intake for adults and children. Geneva: World Health Organization; 2018 (Draft issued for public consultation in May 2018).

(6)REPLACE: An action package to eliminate industrially-produced trans-fatty acids. WHO/NMH/NHD/18.4. Geneva: World Health Organization; 2018.

(7)Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

(8)Guideline: Sodium intake for adults and children. Geneva: World Health Organization; 2012.

(9)Comprehensive implementation plan on maternal, infant and young child nutrition. Geneva: World Health Organization; 2014.

(10)Global action plan for the prevention and control of NCDs 20132020. Geneva: World Health Organization; 2013.

(11)Guideline: Potassium intake for adults and children. Geneva: World Health Organization; 2012.

(12)Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):62434.

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(16)Report of the Commission on Ending Childhood Obesity. Geneva: World Health Organization; 2016.

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Healthy diet - World Health Organization

If youve ever looked up remedies for digestive issues, youve likely come across the term elimination diet. It has nothing to do with weight loss, but rather is a way to identify problematic foods that could be causing symptoms such as bloating, stomach pain, constipation, diarrhea, hives and rashes.

In an elimination diet, you remove specific foods from your diet for a period of time to see if it impacts or alleviates your symptoms, says Maria Conley, RDN, a dietitian nutritionist at the Henry Ford Center for Integrative Medicine. An elimination diet can help pinpoint certain foods youre sensitive, intolerant or allergicto. And, for people with irritable bowel syndrome (IBS), an elimination diet can help manage symptoms.

The foods you eliminate can vary depending upon your specific issue. But whatever type of elimination diet youre starting, its always best to get guidance from a registered dietitian nutritionist, who can ensure youre maintaining proper nutrition.

Here, Conley shares how to get started.

In the first phase, youll avoid foods that you may be reacting poorly to for four to eight weeks. (The end date depends upon how youre feeling and how well youre progressing through the diet.)

If you have IBS, youll want to stick to a low FODMAP diet. Certain fermentable carbohydrates, known as high FODMAP foods, can cause bloating, gas, diarrhea and constipation. While there is a huge range of high FODMAP foods, a few examples include onions, garlic, apples, avocado, cashews, beans and milk products. A few low FODMAP options include strawberries, oranges, rice, eggs and quinoa. Read more about a low FODMAP diet here.

For those who are trying to diagnose a specific food allergy or sensitivity, an elimination diet will be much more tailored to foods you suspect are the culprits. If youre not sure, you can start with common allergens like dairy, gluten, eggs and soy.

In the second phase, youll slowly reintroduce eliminated foods into your diet. Start with a small portion size of one food at a time, says Conley. Gradually work your way up to larger portions if youre able to tolerate them and keep a food journal to monitor your symptoms.

If a food isnt tolerated well, wait three to four days to allow your symptoms to subside before trying a new food.

The last phase, Conley says, is continued maintenance. By this phase, you should be able to identify foods that do and do not trigger your symptoms and modify your diet accordingly.

Three to six months later, you can retest foods that upset you to see if you can better tolerate them, says Conley. Sometimes, when a problematic food is taken out of your diet, the burden on your immune system declines and your gut has the opportunity to heal. So a problematic food could be reintroduced later on and become tolerable.

Significantly modifying your diet can feel overwhelmingespecially if youre a creature of habit. The key is to plan ahead. Here are a few tips:

Its also important to note that you shouldnt be on an elimination diet for an extended period of time, unless under the supervision of a dietitian. Not only could it lead to nutrient deficiencies, but for some people, theres a risk that adhering to a strict elimination diet in the long-term could lead to disordered eating, says Conley. Its always best to get guidance from an expert and check in with them along the way.

To find a functional medicine doctor or registered dietitian nutritionist at Henry Ford, visithenryford.comor call1-800-436-7936.

Maria Conley, RDN,works with functional medicine patients as part of the Center for Integrative Medicine at Henry Ford Medical Center Novi.

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How To Start An Elimination Diet | Henry Ford LiveWell - henryford.com

Plant-based diets have become increasingly popular in recent years, both for health and ethical reasons. One extreme form of plant-based diet is fruitarianism, a diet based largely on consumption of raw fruit. At first glance, this may sound healthy, but what effect will this type of restrictive diet have on the body? And is it a healthy diet choice?

There is solid evidence that plant-based diets are good for the body. Plant-based diets may reduce the risk of heart disease by 40% and stroke by 29%. Plant-based diets have also been shown to be a useful strategy for helping people lose weight.

While plant-based diets have clear benefits for health and environmental sustainability, fruitarianism is one of the most restrictive diet choices available and has almost no evidence to support health benefits. There is no definitive description of what a fruitarian diet should consist of, although one commonly cited rule is that between 55% and 75% of the diet should comprise raw fruit. Beyond this, there is some variability; some fruitarians eat grains, some also eat nuts and oils.

Apple co-founder, Steve Jobs, experimented with a fruitarian diet, supplementing it with nuts, seeds and grains. Some adherents of fruitarianism stick to an 80-10-10 rule: 80% of calories coming from fresh fruit and vegetables, 10% coming from protein and 10% from fat. This rule is mistakenly based on the belief that humans are not omnivores, but frugivores animals that prefer to eat raw fruit. Proponents of this belief state that the human digestive system is physiologically designed to digest fruit and raw vegetables. While this may have once been true, the human body has evolved.

Some fruitarians claim that going raw has had marked benefits including curing cancer and eliminating bloating and body odour. There is no robust evidence to back up these claims.

The idea of consuming a fruit-only (or fruit-heavy) diet might appear a healthy option at first glance, but there are potentially many problems with this form of restrictive eating.

There are clear and significant physical health issues to consider when the human body is provided with a largely fruit-based diet. Following this eating pattern excludes essential food groups and nutrients that the body needs to maintain normal health.

While most fruit is considered to be healthy and nutritious, a diet that almost solely relies on fruits will be deficient in nutrients, including protein, iron, calcium, vitamin B (including vitamin B12) and D, zinc and omega-3 fatty acids. Deficiency in these nutrients can have significant health implications including rickets and osteomalacia (a softening of the bones), anaemia and issues with bones, muscles and skin. Put simply, fruit does not contain all the nutrients the body needs.

In addition to what is missing in a fruitarian diet, the high levels of fructose have to be considered. Fructose is a simple sugar, like glucose, but the human body processes it very differently. Fructose is metabolised solely in the liver. Excess fructose consumption can cause fat buildup in the liver, leading to insulin resistance in the liver and non-alcoholic fatty liver disease. While there is controversy as to whether fructose from fruit is as bad as fructose syrup, which is added to foods to sweeten them, experiments in rats fed a high fructose diet showed similarities to human fatty liver disease.

Beyond the potential physical effects of fruitarianism, restrictive diets are also often associated with an eating disorder known as orthorexia nervosa, or an unhealthy obsession with eating pure food only. This means that what can start off as a healthy move towards eating more fruit and vegetables and less junk food can lead to an eating disorder, depression and anxiety.

Worryingly, isolated cases of death or significant disease have been reported when a fruitarian style diet has been followed. Examples include a nine-month-old girl dying after being fed a fruit-only diet. The girl died vastly underweight and malnourished. Additionally, a 49-year-old man was recently reported to have developed reversible dementia after subsisting on a fruit-only diet.

With little evidence of the benefits of such a restrictive diet, it is clear that people who follow this restrictive diet are potentially putting their health at serious risk. Supplementation with foods that provide the missing nutrients may help, but may be rejected by some with orthodox views on fruitarianism. Before changing a diet, especially if the change is going to be extreme, it is always wise to speak to your doctor first. Incorporating more fruit and vegetables as part of a balanced diet is a far safer, healthier way to approach fruit consumption.

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A diet consisting mainly of fruit is bad for you - The Conversation UK