Category Archives: Diet And Food

With the COVID-19 pandemic drawing more attention to America's obesity problem, a growing body of research indicates that our genetics should be used to determine what we eat.

Decades of research shows that, at least for most people, the secret to staving off disease is getting plenty of exercise and eating diet high in vegetables and with a healthy mix of fats, protein and carbs. But now a budding field called "nutrigenomics" aims to offer people personalized lifestyle advice based on each person's DNA.

Though still a new area of scientific study, researchers hope food plans based on genetic makeups will be more effective than traditional one-size-fits-all recommendations.

"Given the greater concern for high blood pressure, high blood sugar and obesity, and their association with severe COVID-19, I foresee a great emphasis on personalized nutrition, with the use of data from genetic tests and monitoring blood glucose, to help people make positive choices and decrease their risk," said Brigid Titgemeier, a functional medicine dietitian and founder of beingbrigid.com.

It's not the supplements or the food that we eat, it's what the food does to our body to make it heal itself.

Decades after the Human Genome Project mapped the genes of humans, scientists now are using this information to better understand how food can modify predispositions to disease and immune functions.

Nutrigenomics is described as a genetic approach to personalized nutrition, including not just diet but sleep patterns and one's overall lifestyle.

A doctor consults with a patient regarding diet nutrition in an undated stock image.

"It embraces this idea that despite all of us being 99.9% the same, there is that 0.1% that truly determines how you respond to the world around you," said Dr. Yael Joffe, founder and chief science officer of 3X4 Genetics.

"Following a diet that is restrictive or one seen on social media may result in some improvement, but they aren't sustainable and aren't data driven," said Dr. Marvin Singh, an integrative gastroenterologist and founder of Precisione Clinic. "Nutrigenomics provides an understanding of your predispositions and deficiencies. In terms of weight loss, it can provide data on particular gene mutations you have that might favor you acting or eating a certain way -- or even exercise patterns that may be more helpful."

Accessing one's genetic makeup can be done with saliva sampled from a cheek swab and sent to a lab. Using the data a subject gets back, Joffe said, can help inform that individual which foods can be eaten to turn on or off certain genes.

"We are all going to respond a bit differently when we eat a salad," said Kristin Kirkpatrick, a nutritionist and the president of KAK Nutrition consulting, "since there is no diet that is one-size-fits-all. We need to look at our DNA if we want to lose weight."

Diet and exercise is the first recommended treatment for the majority of the chronic diseases in the U.S. -- hypertension, obesity, diabetes and high cholesterol. But personalized nutrition based on genetics, research has shown, is more effective in reaching long-term weight-loss goals.

"Genetics is an extremely powerful behavioral tool to implement long-standing changes," Joffe added. "It's about you. It's your story. Not something you read on social media or the internet."

In his clinic, Singh finds that patients are more likely to stick to treatment plans tailored to their own genetics, so having access to that data helps him provide a framework for better treatments.

"A low-salt diet is recommended if someone has high blood pressure," Singh said, "but everyone's blood pressure may not respond to this. Using genetic information, I can see if a person's blood pressure would respond favorably to this dietary change and if there is something else that is driving their disease."

A doctor checks the weight of a patient in an undated stock image.

By changing variables such as sleep patterns, diet and exercise, it is ultimately difficult to measure the impact of a genetic test, explained Joffe.

Nutrigenomics is new and constantly evolving, and experts told ABC News there's much left to learn.

"More research needs to be done so we can have even more specific dietary guidance," Titgemeier said. "Right now, certain mutations in our genes can tell us to have a diet low in saturated fat, however, what we don't know is the percentage."

Health care consumers also need to be careful their genetic information doesn't end up in the wrong hands -- some companies have been found to collect and sell data to third parties. One of the best ways to avoid being scammed? Talk to your doctor.

"The best way to start is with your primary care [physician] and asking if they know someone who does nutrigenomics or if they can get some information on this," Kirkpatrick said.

Eventually, experts said, using food as medicine may help reduce the risk of other serious diseases such as Alzheimer's dementia or heart disease.

"It's not the supplements or the food that we eat, it's what the food does to our body to make it heal itself," Joffe said. "This area of gene expression is really the extraordinary power of where nutrition lies."

L. Nedda Dastmalchi, D.O., M.A., an internal medicine resident physician at The George Washington University, is a contributor to the ABC News Medical Unit.

Originally posted here:
With obesity on the rise, the best diet may be tailored to our genes, experts say - ABC News

THURSDAY, April 8, 2021 (HealthDay News) -- For children with B-cell acute lymphoblastic leukemia (B-ALL), a diet and exercise intervention might improve disease response, according to a study published online April 1 in Blood Advances.

Etan Orgel, M.D., from the Cancer and Blood Disease Institute at the Children's Hospital Los Angeles, and colleagues enrolled 40 patients aged 10 to 21 years newly diagnosed with B-ALL in the Improving Diet and Exercise in ALL trial and compared them to recent historical controls (80 participants). The intervention was intended to achieve caloric deficits 20 percent during induction, reduce fat intake and glycemic load, and increase activity. Fat mass (FM) gain, minimal residual disease (MRD; 0.01 percent), and adherence/feasibility were assessed as trial end points.

The researchers found that the intervention did not significantly reduce median FM change from baseline overall (+5.1 versus +10.7 percent; P = 0.13), but in a stratified analysis, there was a benefit for overweight/obese participants (+1.5 versus +9.7 percent; P = 0.02). The intervention significantly reduced the risk for MRD after adjustment for prognostic factors (odds ratio, 0.30; 95 percent confidence interval, 0.09 to 0.92; P = 0.02). The adherence and feasibility thresholds were exceeded (75 percent of overall diet and 80 percent completed visits, respectively). Circulating adiponectin was increased, and insulin resistance decreased with the intervention.

"This is the first trial to test a diet-and-exercise intervention to improve treatment outcomes from a childhood cancer," Orgel said in a statement. "This is an exciting proof-of-concept, which may have great implications for other cancers as well."

One author disclosed financial ties to Servier Pharmaceuticals.

Abstract/Full Text

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Diet, Exercise Intervention Explored in Children With B-ALL - HealthDay News

After months of anticipation, millions of Americans have been vaccinated for COVID-19, and millions more continue to schedule their appointments each day. If you are among the latter group, it is important to know that when the day comes for your own shot, you want to make sure it has the maximum effect on your immune system, but also keep some of those potential unpleasant side effects to a bare minimum. And one way you can do that, experts say, is monitor your daily diet and food intake. Read on to discover what you should be eating once you've been vaccinated, and for some things to avoid during that time, Don't Do This for 2 Days After Your COVID Vaccine, Doctors Say.

Experts say that incorporating a sufficient amount of protein in your post-vaccine diet can help strengthen your body's immune response and put you on the road to a smooth recovery. Integrative physician Ronald Hoffman, MD, told HuffPost that "the development of immunity depends on the body 'reading' instructions from the vaccine and synthesizing antibodies and white blood cells, which requires adequate protein in the diet."

In addition, preventative global health expert Sandra El Hajj, PhD, said eating protein after your vaccine can help you avoid feeling physically weak. "Your body will need to burn a lot of energy. If you do not offer enough proteins through your diet, your muscle mass will start decreasing. As a result, you will feel weaker," she said.

Nutrition consultant Jeanette Kimszal, RDN, also noted that foods high in protein are also rich in amino acids that can help improve immune system function. And for the info you should remember to get before heading home from your appointment, check out The One Question You Should Ask Before You Leave Your Vaccine Center.

The days following your vaccination may seem like a good time to hit your system with some fruits and vegetables in the form of a juice cleanse or detox regimen, but experts say you should hold off on that for a while. "A juice cleanse is devoid of protein and fiber. These are two nutrients that can protect and strengthen the immune system," Kimszal said. And for something that you should do after getting your COVID shot, check out The First Thing You Need to Do After You're Fully Vaccinated, Experts Say.

There's no big secret when it comes to your post-vaccine diet other than making sure it is healthy and well-balanced.

"Eat a normal healthy meal, mostly plant-based with whole foods and healthy oils," suggested physician, scientist, and authorWilliam Li, MD. "Avoid ultra-processed foods and artificial sweeteners." It also can't hurt to throw in some foods that are known help strengthen the immune system. "Mushrooms, broccoli sprouts, and blueberries all have evidence for supporting immunity in human studies," Li said. "These are delicious and have many health defense-boosting properties." And for more information on the COVID vaccine delivered straight to your inbox, sign up for our daily newsletter.

The food you're consuming isn't the only thing you need to be thoughtful about following your vaccine. Li also stressed the importance of staying hydrated by drinking plenty of water and avoiding alcohol because it can depress the immune system.

Tania Elliott, MD, a clinical instructor of medicine at NYU Langone Health, told Health that drinking alcohol after your vaccine could even make your side effects more severe. "Vaccine side effects include muscle aches and pains and feeling under the weather," she said. "Compounding that with the side effects of alcohol runs the risk of making you feel worse." And for the things that remain off limits even after being vaccinated, check out The CDC Says Don't Do This Until 4 Weeks After Getting Vaccinated.

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You Need This in Your Diet After COVID Vaccine, Doctor Warns - Best Life

I have followed the Mediterranean diet for years, and I've come across a lot of myths and misconceptions about it along the way.

A traditional Mediterranean diet encourages a balanced way of eating with plenty of vegetables, citrus fruits, whole grains, beans, seafood, and a little red meat. It's even been voted the best diet in the world for the fourth year in a row and touts benefits related to heart health and energy levels.

But I'm oftentimes confronted with questions about the diet, and whether it's even a diet at all.

Read on for some popular debunked myths about the Mediterranean diet based on my experience as a longtime follower.

The Mediterranean diet isn't really a diet it's a lifestyle.

The word "diet" is usually tied to limiting the amount of food a person eats, often to have some sort of impact on their weight. Diets like keto, paleo, and Atkins, often restrict certain food groups, too.

But the Mediterranean way of eating promotes a balanced diet made up of vegetables, legumes, whole grains, seafood, and poultry. In this sense, the Mediterranean diet instead refers to the style of eating and type of foods encouraged not a restrictive weight-loss program.

Inspired by Mediterranean traditions of leisurely meals and small plates, this way of eating also encourages individuals to really enjoy their food and eat it slowly.

This diet is more of a lifestyle, not a restrictive weight-loss mechanism. Linda Raymond/Getty Images

The Mediterranean diet predominantly focuses on the cuisine of Greece, Spain, Morocco, and Southern Italy.

The Mediterranean coast covers many countries, and not all of them follow the same food-related practices. For example, Northern Italy uses far more lard and butter in cooking than Southern Italy, which prioritizes olive oil.

And I'm sure even the healthiest of Mediterranean people still enjoy a Big Mac from time to time. I certainly do.

Most Mediterranean recipes encourage healthier polyunsaturated and monounsaturated fats from olive oil, nuts, and fatty fish. According to the University of Michigan's health library, an average of 30% to 40% of the calories consumed in the Mediterranean diet can come from fat.

This diet is typically lower in saturated fats, often found in cheese, yogurt, and red meats. Cheese and red meat often make appearances in this eating style I, for one, adore feta and halloumi cheese but saturated fats are served in small portions and paired with plenty of vegetables and grains.

The diet includes olives, hummus, cheese, and more. Shutterstock

Olive oil has a beautiful flavor and is a traditional ingredient in Mediterranean cooking. But I've seen plenty of people criticize the sheer amount of olive oil used in this eating style.

You can use alternative oils, like flaxseed or sunflower, which are much higher in polyunsaturated fats but have nearly the same amount of calories. Personally, I recommend extra-virgin olive oil as a less-processed option that also retains the traditional Mediterranean flavor.

Extra-virgin olive oil can also get expensive but it's truly a staple and it's often better than using more refined oils, like canola, vegetable oils, and very light olive oil.

One of the Mediterranean diet's big selling points is that you can drink red wine while following it because it's good for your heart.

An occasional glass is OK, but this way of eating definitely doesn't encourage lots of alcohol consumption.

Sure, red wine can have antioxidant properties and benefit your heart health but there are other ways to get antioxidants, like a handful of blueberries with breakfast.

Red wine can be consumed in moderation on the Mediterranean diet. Nikuwka/Shutterstock

Whenever my Mediterranean lifestyle pops up in conversation, I'm asked questions like, "So you just eat pasta and pizza? How is that a diet?"

Pasta and pizza are included in some Mediterranean recipes, especially ones originating in Southern Italy, but these dishes come in small portion sizes, dressed with olive oil and plenty of veggies. For instance, a Mediterranean pasta side dish is only about half a cup and the carb-loaded recipes are often paired with salads and roasted vegetables.

I'm not a huge fan of pasta, anyway. As for pizza, I much prefer a puff-pastry tart over a greasy pepperoni slice.

It can be tricky to follow this diet if you're not in the Mediterranean region and you will likely need to find alternatives for traditional ingredients and ways to use nontraditional favorites.

For example, avocado isn't traditionally part of the Mediterranean diet but I still incorporate it into my Mediterranean-style recipes daily.

It'd also be ideal for me to have fresh fish every day on this diet, but tinned or frozen seafood is about as fresh as you can get in the rural English countryside. I find ways to make it work with plenty of veggies and Greek-style toppings.

Zucchini boats are one of my favorite low-cost meals. George Arkley for Insider

The Mediterranean diet can take a hefty chunk out of your weekly food budget but there are plenty of ways to save money while following this way of eating.

You can save money if you buy whole grains and beans in bulk and incorporate expensive ingredients, like red meat, in smaller portions.

For example, I use beans and lentils as my primary protein source. When I have pricier ingredients, like fresh fish and red meat, I use a small amount paired with lots of quinoa, chickpeas, and veggies.

It all depends on how you eat, shop, and prepare food.

See the article here:
I've followed the Mediterranean diet for years. Here are 8 things people always get wrong about it. - Insider

If you're looking for something savory and plant-based to top your pasta, eggs, or soup, consider adding nutritional yeast. It makes a great addition to a vegan diet thanks to its high protein and vitamin B12 content.

"Nutritional yeast tastes very cheesy and nutty, making it a great cheese replacement for plant-based eaters," Debra Shapiro, MD, a plant-based physician with a private practice.

Note: Since nutritional yeast is an inactive yeast, it is unable to grow and thus, cannot be used to bake bread. However, you can use it as a seasoning on top of your bread dough to give it a cheesy, nutty flavor.

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Note: You can find nutritional yeast in the health food or spice aisle of your local supermarket or grocery store. It should be stored in a cool place and does not need to be refrigerated.

Here, is the nutritional content of one serving of fortified nutritional yeast, which is about a cup:

Nutritional yeast is a nutritious food that boasts many health benefits. Here are three of them you should know of:

Amino acids are the building blocks for your body, and help your hair, skin, nails, and muscles grow.

Note: Choosing plant-based protein in place of red and processed meat can reduce your risk of cancer, diabetes, and heart disease. It may also help you maintain a healthy body weight.

"B vitamins help with metabolism by converting food into energy, creating new blood cells, and maintaining healthy brain cells and other body tissues," Geiger says.

That's because vitamin B12 is most commonly found in animal products like meat and dairy. It is important for the production of red blood cells, which carry oxygen from our lungs to tissues throughout our body, and deficiencies are generally more common among the plant-based community

One key nutrient that it contains is beta-glucan, a soluble dietary fiber, Shapiro says. A 2018 study found that participants who consumed beta-glucan from yeast had lower and less severe upper respiratory tract infections, suggesting that this nutrient supports immune function.

"It also contains vitamins and minerals, such as folic acid and iron, that feed our trillions of gut microbiota," Shapiro says. The bacteria in our gut help regulate our immune system, thereby helping combat disease.

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Why you should add nutritional yeast to your diet even if you aren't vegan - and tips on how to cook with it - Business Insider India

Making the choice to stop eating meat or animal-based products seems to be increasingly common among college-aged people.

Whether pescatarian, vegetarian or vegan, each diet can draw up certain emotions within people, both positive and negative.

However, despite the constant media attention around these diets and the relatively new production of meatless meat products, choosing to stop eating meat is a personal and individual experience.

In my experience, I first chose to stop eating meat my senior year of high school because I honestly just wanted to try something new.

While I was really nervous about it at first, my decision to go more plant-based was one of the best things I had ever done for myself at that point in my life.

While I am not here to try to convince anyone that going plant-based is the only option for the future (we all know that one vegan), I have found that not eating meat does have its benefits.

The biggest and most notable benefit is in regard to sustainability.

Animal products produce far more carbon emissions than plant products so, in reducing individual demand, there is a slight environmental advantage.

While of course I have found my own personal benefit to not eating animal products, there is still value in limiting meat consumption. So, people who do not stick to a strict vegan diet can still have less of an environmental impact.

The second benefit that I have found from a vegetarian or vegan diet is the fact that eating and cooking this way forced me to get out of my comfort zone in the kitchen.

I have ended up trying and making so many new things that I never would have if I was not vegetarian.

All of the plant-based hacks to make food that is not meat seem like meat or egg substitutes are so interesting and have really helped me grow when it comes to making meals.

I always like to say to people that even if they are not considering a plant-based diet, just try to cook at least one tricky meatless meal. This hands-on experience of just how easy it is to make a delicious meal out of plants is something that everyone needs to experience at least once in their life.

The third major advantage that I have found to a plant-based diet is that it forces me to pay more attention to what I eat and how much I spend on food.

It is really easy to just go out to eat and order anything off the menu not really thinking about what might be in the dish.

However, when I need to consider whether they used butter or fish sauce or eggs as a binding agent, this moment of consideration leads to a much more intentional meal and a greater appreciation for the food that I am eating.

A major misconception about a plant-based diet is that it is much more expensive than a normal diet.

While this may be true if someone is buying exclusively meat replacements or high-end plant-based products, a vegetarian diet can be less expensive than other diets if done right.

For example, fresh produce, a can of beans and a block of tofu would be less expensive than a standard meal but buying a pack of two Beyond Burgers would not.

After three years of a vegetarian diet, I have found that not all plant-based products are the same and there are clear discrepancies between certain things.

For example, while it may seem like the more mainstream product, almond milk is actually worse for the environment than oat milk. Or splurging for a good dairy-free cheese replacement is worth it even though it might not feel like the right move in the moment.

Although a plant-based diet may seem overwhelming and restrictive, I think the positives far outweigh the negatives and, although it seems scary, trying one plant-based meal a week might change your entire outlook on food and your understanding of it.

Georgia Cosola is a staff writer.

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Why we should all be-leaf in the plant based diet - Bulletin

Over the last seven years, Ive created meal plans for clients in my clinics to combat a plethora of maladies such as chronic diarrhea, constipation, heartburn, joint pain, autoimmune conditions, weight gain and more.

One aspect that each meal plan has in common is a foundation based on eating plenty of healthy dietary fat.

While the amount and type of fat prescribed varies according to each individual, consuming adequate healthy fat is the key to successful weight loss, optimal wellness and long-term weight loss maintenance.

In general, we commonly see a deficit in dietary fat intake because as a society, we fear fat. We have been inundated with the diet-heart hypothesis: We have been inaccurately taught that if we eat fat, we get fat. Because of these messages, we believe that eating fat causes our arteries to harden; you know how bacon grease hardens as we pour it down the drain? We think this is what happens inside the body when in reality this isnt the case at all. Correlating dietary fat consumption and heart disease is equivalent to saying that eating too many vegetables will turn us green. It just doesnt happen.

Our fear of dietary fat has stemmed from the 1960s when the Seven Countries Study was published by researcher Ancel Keys. He tracked dietary fat consumption and heart disease in various nations (22 to be exact). It was called the Seven Countries Study because it was only in seven, out of the 22 countries he studied, that he saw an increase in heart disease from increased fat consumption. He conveniently omitted the data from the other 15 countries that didnt support his hypothesis. If he had included that data, his findings would have been altogether insignificant. However, because his adulterated findings supported the expectations of many in the scientific community at the time, it was adopted as a part of the Dietary Guidelines for Americans. His inaccurate and faulty conclusions made it onto the front cover of Time magazine and, as a result, our fear of dietary fat became part of history.

From that point forward, our truly unfounded fear of consuming fat calories grew as did our rates of obesity and inflammation. One published study after another attempted to support this diet-heart hypothesis, however, the vast majority weakly stood (and continue to stand) on poor research designs or the findings were completely unsupportive of the argument that fat is bad for you.

Many of these studies werent publicized, and if they were, inaccurate headlines were pushed in the media to support the agenda that dietary fat is unhealthy. For example, a study published in 2012 went so far as to conclude that eggs are nearly as bad for you as cigarettes. Egg yolks almost as bad as smoking was the headline that went viral. If you were to take a deeper peek under the hood of this eye-catching story, you would see that this was a poorly controlled observational study conducted by researchers who had ties to the statin industry. The researchers in this study quizzed a group of middle-aged and elderly stroke patients about their lifelong history of egg consumption and smoking history. Do you remember what you ate last Wednesday? If you do, your memory is much better than mine.

The study participants who ate the most eggs (and had the highest rates of carotid plaque buildup) were the oldest (on average about 70 years old compared to the 55-year-olds who didnt eat as many eggs), smoked the most and had the highest rate of diabetes. These are all factors that significantly influence arterial hardening and cardiovascular disease egg eating aside. The researchers also couldnt control for waist circumference or exercise two of the main risk factors that predict atherosclerosis of the carotid arterial wall. And the researchers didnt take into consideration any other aspect of the participants dietary intake. For example, most folks who eat eggs usually sop them up with pancakes made with highly processed vegetable oils covered in sugar and enjoy them with a side of Omega-6-filled processed meat products. Perhaps it could have been these other foods and maybe advanced age, smoking, diabetes, larger waist circumference, minimal exercise and heightened stress levels that caused the arterial hardening? Maybe, just maybe, the poor old egg was actually the good guy.

Despite this, accepting the fact that dietary fat is healthy is difficult for many of us. Its a huge shift in mindset and our belief system two things we dont love to change. However, I invite you to join me in being radically open-minded, giving credence to the reality that we dont know much about nutrition, and considering that the messages weve been told might be very far from the truth. This awakening can be a frustrating process but the sooner we can accept, the faster we can become advocates for our own health and have the freedom to experience better health and longevity.

Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133.

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Dietary fat: Is it your friend or foe? - The Durango Herald

In an interview with Food Tank, physician andNew York Timesbestselling author Dr. Mark Hyman discusses his new book,The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World.

The Pegan Dietdraws attention away from debates over specific diets and focuses on the benefits of plant-based foods and high-quality meats.

Hymans new book outlines detailed strategies to promote the health of people and the planet. He explains how regenerative scientific principles can foster both personal and environmental health.

I wanted to come up with a set of principles that allow us to navigate what we eat in an intelligent way based on science and common sense that aspires to be regenerative, Hyman tells Food Tank.

Hyman also discusses how a personalized diet of whole, unprocessed, and high-quality foods most effectively leverages the medicinal powers of food.

Food is medicine. Its notlikemedicine. Its actually a biological force that drives all the biochemistry in our body, Hyman tells Food Tank.

Hyman notes the importance of healthy diets in the context of the COVID-19 pandemic and the amplified risk factors associated with poor health. He explains that healthy diets can alleviate underlying chronic diseases that make individuals more susceptible to the virus.

In this country, we have a pandemic upon a pandemica pandemic of chronic disease which is underneath the pandemic of COVID-19, says Hyman.

Hyman also acknowledges the barriers to healthy eating that some marginalized communities face. In addition to limits on time and access to healthy foods, he explains that these groups are also specifically targeted with advertisements for unhealthy foods. Hyman tells Food Tank that healthy diets can help alleviate chronic diseases and address structural issues that disproportionately affect marginalized communities.

Hyman believes that all eaters, communities, and ecosystems can benefit from the regenerative power of healthy food.

Regenerate human health, communities, the earth, the climate, the soil, and the ecosystems that we live in.

Watch the full conversation with Dr. Mark Hyman below:

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Dr. Mark Hyman Talks Food, COVID-19, and the Pegan Diet Food Tank - Food Tank

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Embracing Fat in your Diet | In The Kitchen | fox10tv.com - FOX10 News

DEAR MAYO CLINIC: I gained a bit of weight during quarantine. And as spring approaches, I want to focus on losing the excess pounds. I enjoy exercise, but I struggle with snacking and eating more processed foods than I should. A friend suggested clean eating. Do you have any advice so I can focus on clean eating and making more healthful choices to get my nutrition back on track?

ANSWER: Congratulations on being proactive to put your health and weight on track. Whether you are trying to lose weight or not, it is generally important to engage in clean eating. Although there are many variations to clean eating, it basically refers to eating foods that are as close as possible to their natural state.

One of the main reasons to eat clean are the health benefits of consuming foods rich in nutrient content that have not been overly processed. Clean eating nourishes you with healthy nutrient-dense foods, filling your body with vitamins, minerals, high-quality protein and healthy fats, all of which improve heart and brain health, assist in weight management, build a stronger immune system, and increase energy levels.

It may feel overwhelming to change your diet, but my advice to you would be to consider different categories of food and then make small pivots based on what you like, what you are comfortable cooking and what may be in season.

Consider, for instance, the following foods:

Fresh fruit Apples, bananas, blueberries, grapes, oranges, strawberries or 100% fruit juice

Vegetables Avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, mushrooms, lettuce, peppers, sweet potatoes or tomatoes

Lean meats/proteins Dried beans, eggs from grass-fed chickens, fresh fish, plain nut butters (no sugars added) or unflavored nuts

Grain (cereal) foods Those made with whole grains, air-popped popcorn, oats, brown rice or whole-wheat pasta

Dairy products Cheese, milk, plain yogurt or unsweetened nondairy products

So, for breakfast, consider a whole-grain avocado toast, drizzled with olive oil and maybe some spices. And grab a banana, too. A glass of low-fat milk or a side of yogurt can give you great protein and a calcium boost.

As for snacking, it's still important to reach for clean foods that will fuel your body with good nutrients. Consider how often you reach for snacks during the day. If you know you're snacking often, plan out and prepackage snacks.

If you portion out healthy snacks and place them somewhere you will see them, it will be harder to overindulge. It can be very difficult to estimate appropriate portion sizes, which can lead to unwanted weight gain. Using these visual cues will help you get close to the actual recommended serving sizes:

Fruit One serving is equivalent to a tennis ball.1 medium whole fruit

1/2 cup of chopped, cooked or canned fruit

Vegetables One serving is equivalent to one or two baseballs.2 cups of raw, leafy vegetables (two baseballs)

1 cup of chopped, cooked or canned raw veggies (1 baseball)

Grains One serving is equivalent to a hockey puck.1 slice whole-wheat bread

1/2 cup of cooked pasta, potatoes or rice

Protein foods One serving is equivalent to a hockey puck.3 ounces of cooked meat

Fat One serving is equivalent to one die.1 teaspoon butter, margarine or oil

Another helpful tip is to track your progress and choices. This can help to motivate you to keep going. Jot down daily the number of meals and snacks. Consider a menu or checklist of options. Track what you have selected, and then, at the end of the week, go ahead and indulge in a piece of chocolate or small scoop of frozen yogurt.

Be mindful also of when you snack. It's very easy to turn to food when you are feeling stressed or bored, but this can lead to overeating, which can further increase stress levels with weight gain that may result.

If you are someone who craves sweets which is a normal response to stress reach for lean protein foods, such as hard-boiled eggs, tuna, cheese sticks, plain no-sugar-added yogurt or soups made with lots of vegetables.

Before you grab a snack, always ask yourself, "Am I physically hungry or am I just stressed?" You also can distract yourself with walks or something creative.

As you start this journey, remember that weight loss and diet changes take time. If you are going to weigh yourself, do so at the same time every day. Remember that to maintain your weight, you should be eating 10 calories per pound per day. For you, seeing your goal is to lose weight, you will want to consume fewer calories than your body is using or burning. I would consider finding an app you like to help you track eating and exercise, as well as calories, to help keep you motivated.

Be patient with yourself, research has shown it can take up to 66 days of consistently repeating a behavior until it forms a habit. Work toward progress, not perfection. Engage in clean eating, healthy portion sizes and mindful snacking to maintain healthy lifestyle behaviors.

Eileen Dutter, R.D.N., Weight Management Services, Mayo Clinic Health System, Eau Claire, Wisconsin

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Mayo Clinic Q And A: Components of a healthy diet and clean eating - Greater Milwaukee Today