Intuitive eating is a way of eating that makes you respond to your bodys hunger or fullness, rather than being calculative while eating or planning your diet. Intuitive eating is not a diet, rather it opposes the restrictive principles of traditional diet. It doesnt aim at weight loss, but helps you develop a holistic eating habit for overall health benefits. It can, however, help you with sustainable weight loss if you develop an honest relationship with food, without giving in to emotional eating, which is a real roadblock to weight loss, as reported by several studies.

Different types of hunger

There are two types of hunger that drive eating habits. First is physical hunger, which asks you to respond to the biological urge and replenish your nutrient deficiency. It is defined by various signs such as fatigue, tiredness, irritability, or growling sound from the stomach. You dont need any special food to satiate your hunger; any food will do. Second is emotional hunger, which is driven by sadness, loneliness, and boredom that create cravings for comfort foods that are usually rich in sugar, trans fatty acid or are ultra-processed. Emotional eating or feeding to your feelings can bring guilt.

Weight loss isnt the main goal of intuitive eating, but eating based on your intuitions may help with sustainable weight loss. This may be explained by the fact that if you eat according to your intuitions, you wont have to follow a restrictive diet, stay occupied in planning or cooking your meals, or worrying if you are doing it right. The main goal is to listen to your body, keeping your emotions away, eating to satisfy your hunger and stopping when full. Intuitive eating doesnt believe dieting is the answer to health, but that nourishing the body is key to happiness, health and longevity.

There are several psychological benefits of intuitive eating. The most important being you wont be held hostage by your emotions. Research has linked this type of eating to weight maintenance as well as healthier psychological attitudes. That said, you can definitely concentrate better on your health goal in the absence of reservations such as body image consciousness. Studies have found participants who have been intuitive eating, have improved their quality of life and self-esteem, besides experiencing less depression and anxiety.

Researchers have also looked into womens eating behaviours and attitudes and found those who eat intuitively tend to have fewer eating disorders.

Eight basic principles of intuitive eating

Reject the diet mentality and practise a whole-based-food eating pattern. Restrictive diets are often monotonous and lack compliance for the long-term. Not all your meals need to be perfect or 100 per cent nutritious.

Respond to that sweet or burger craving once in a while. No single food can make you fat or help you lose weight. Rejecting your favourite foods can make you crave more, and make you eat more.

Respond to hunger by providing adequate nutrition to your body. Staying hungry for long leads to overeating and guilt.

Say no to people who tag a certain food as bad or good or try to judge you for eating that food. No single food can define your overall health status. Its the wholesome diet that you take every day that decides your health.

Stop when you feel full. Often people end up eating more due to social obligation, under peer pressure as observed in parties, festivals and social gatherings. Do not overindulge.

Enjoy what you eat. Joy of eating comes from eating meals that taste good. Dont grab foods. Dont eat your food while speaking on the phone, walking, or scrolling through the internet. Take some time out to sit and eat in peace. Connecting with your food while eating can make you satisfied even if you eat a small portion.

Avoid reaching out to the fridge to cope with your feelings. Take alternative measures such as long walks, meditation, calling friends or family, deep breathing, journaling to deal with your emotion. Best is to work with a mental health professional for suitable advice.

Exercise and enjoy physical activities that bring happiness. Shift your focus from losing weight to feeling strong, energetic and fresh. Weight loss is natural when you make exercise a part of your daily life.

Intuitive eating preaches the art of how and when you should eat. Responding to your physical hunger and fullness can improve quality of life an important aspect to avoid emotion-induced binge-eating. Finding a dietitian who practises and teaches intuitive eating is a good place to start.

Next column: How to become a master of healthy meal preparation

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Guide to eat right: Intuitive eating, an anti-diet approach to good health - The Indian Express

Poor-quality diets are driving an expensive epidemic of obesity, diabetes, and heart disease in America, a panel of physicians, researchers, and policy experts told senators on Tuesday. They called for a national strategy to replace the mishmash of federal nutrition programs. We are on a path to disaster, said Dariush Mozaffarian, dean of the Tufts School of Nutrition.

Three-quarters of U.S. adults are overweight or obese, half of U.S. deaths are due to diet-related diseases, and $1 of every $5 in the country is spent on health care, said the witnesses. Furthermore, they said nutrition was overlooked as a factor in a healthcare system that focuses on treatment rather than prevention.

We have so much accord but we are not getting it done, said Sen. Cory Booker, sponsor of a bill to call a White House conference on nutrition, inspired by a Nixon-era conference. The 1969 White House conference led to creation of WIC, the program for food insecure women and children, and expansion of the school lunch program; it also led to the Dietary Guidelines for Americans, said a 2020 retrospective article. Booker chaired Tuesdays subcommittee hearing on the state of nutrition in America.

This nutrition crisis we face is a threat. In fact, I would say it is the greatest threat to the health and well-being of our country right now, said Booker, New Jersey Democrat. He pointed the finger at food companies who make and advertise nutrient-poor, addictive, ultra-processed foods that encourage the overeating of empty calories, literally making us sick and driving up healthcare costs. It was, he said, a failure of federal policy that too many Americans are overfed but undernourished and suffering staggering rates of disease and early death.

An advocate of food as medicine, Tufts Mazaffarian listed six areas for a national nutrition strategy. They included more nutrition education and research into nutrition as well as coordinated action among federal agencies.

The USDA, for example, spends more than $100 billion a year on public nutrition programs, including SNAP and school lunch, but 21 agencies are involved in federal efforts relating to diet for reducing Americans risk of chronic health conditions, said a Government Accountability Office report in August. Congress should consider identifying and directing a federal entity to lead the development and implementation of a federal strategy to coordinate diet-related efforts that aim to reduce Americans risk of chronic health conditions, said the GAO.

We need to try to work on dose, so people eat less, and what people eat, said Patrick Stover, dean of agriculture and life sciences at Texas A&M University.

Poor diets are a bigger challenge than reforming federal nutrition programs but government programs can play a role in helping to address them, said Angela Rachidi, poverty scholar at the free-enterprise think tank American Enterprise Institute. She called for restrictions on what low-income Americans can buy with food stamps, incentives for healthy eating among SNAP recipients, and more attention to nutrition education. Rachidi was part of a proposal a decade ago to ban SNAP recipients in New York City from buying sodas and other sugary beverages with nutrition program benefits.

People of color overall, and Black populations specifically, face higher rates of diet-related chronic conditions and have poorer dietary intakes as compared to whites, said associate professor Angela Odoms-Young of Cornell University. We did not get here by chance but through policy.

Donald Warne of the University of North Dakota medical school said obesity rates for American Indians and Alaska Natives were 1.6 times higher than white Americans and diabetes rates were three times higher. Heart disease rates were 50% higher.

Rather than the significant financial expenses and decreases in quality of life associated with addressing complications of diabetes and heart disease, would it not make more sense to invest in healthy food in the first place? Among steps to improve diets, Warne suggested, were putting higher prices on unhealthy foods and subsidizing healthier options.

To watch a video of the hearing or read the written testimony, click here.

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'Overfed but undernourished' Congress is told U.S. in health crisis - Successful Farming

While multivitamins from reputable brands are considered safe and don't pose a risk of any significant side effects or other concerns, there are a few important considerations to keep in mind when choosing and taking one.

In addition to missing nutrients and nutritionally meager doses (i.e., "sprinkling," as Ferira calls it), she also recommends looking out for non-premium forms of ingredients and long lists of "other ingredients," which usually means a formula contains unhelpful (or cheap) additives. Ferira shares this intel: "Tablet multis typically have longer excipient lists than a vegan capsule, for example."

A few undesirable additives to look out for, according to dietitian Brittnee Cannon, R.D.? Artificial colors, flavors and sweeteners, and common allergens, including anything derived from wheat, soy, dairy, eggs, tree nuts, or peanuts.

You might also want to think twice about grabbing that gummy multivitamin, too. Ferira says they're a common culprit of incomplete formulas. "Not only are gummy ingredients less stable and limited by the fact that they're in a heated confection, but they are also limited by space; you can only fit so much of the nutrients, as the bulk of the gummy is sugar and gelatin or pectin," she explains. And that's all in addition to the extra calories, sugars, and other excipients gummy multis come with.

Ferira concludes, "Listen, I think well-designed gummies can be useful for certain complexes and singular nutrients or botanicals, but for a multi, they're genuinely lacking. If you can swallow a capsule/tablet/softgel multivitamin, please do."

Read the original here:
Do Multivitamins Really Work? Here's What The Science Has To Say - mindbodygreen.com

Research from IGD shows the significant opportunity for the food and consumer goods industry to build on increasing desire from consumers to eat less meat and more fruit and vegetables

Nearly one-fifth (16%) of consumers now list the environment as their main motivator for healthy and sustainable eating a significant increase from 2020 while more than three-quarters (77%) have increased, or are thinking about increasing, their fruit and vegetable intake, according to the latest results from the Appetite for Change research series from IGD.

The latest data shows UK consumers are increasingly looking to adopt more healthy and sustainable diets, with 58% open to changing their eating habits (up from 57% in 2020). The research, drawn from 1,368 UK consumers during July 2021, also found there has been a rise in people eating meat only twice a week or less, 39% compared to 34% in 2020, showing that consumers are becoming more aware of the sustainable issues surrounding food production and diets.

The latest research from IGD shows there continues to be a huge opportunity for the food and consumer goods industry to act now, to help consumers turn the new lifestyle habits developed during 18 months of lockdowns into long-term transformations to their diets.

Mark Little, Director of Health and Sustainability at IGD, said: This shows the opportunity for food and drink companies to act now and help consumers turn positive new behaviours into long-term changes to their diets. Not only are consumers increasingly willing to change their eating habits for health reasons, but they are also starting to better understand the connection between their diets, the environment and how changing what they eat could impact their own health, as well as the planets health.

This year, IGD has joined forces with the University of Leeds and leading retailers and manufacturers to trial a series of interventions aiming to shift people towards healthier and sustainable food and drink choices, to see what truly drives long-term behavioural change. The first results will be announced at the end of November. By rolling out these interventions with our industry partners, we hope to inspire others and continue to drive this positive change.

IGD has identified a series of practical actions that businesses can take to help drive behaviour change and encourage consumers to change their behaviour for good. These include:

Mark Little adds: From effective marketing and product placement to meal planning and recipe inspiration, there are lots of really practical actions businesses can take to help make sure consumers continue to shift towards healthy and sustainable diets. We know from our research that consumers certainly have an appetite to move towards healthier and more sustainable diets; as an industry we all have a role to play in helping encourage this positive behaviour, and if we come together our impact will be much greater.

Download the latest Appetite for Change research here.

-Ends-

For media enquiries and interview opportunities please contact Sarah Burns on [emailprotected] or 07483 094027.

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Consumers increasingly open to adopting healthier and more sustainable diets - IGD

Its a soup you could easily slide onto your holiday table as a light side dish, even if you arent doing a full vegan dinner, Wahpepah says.

Yan, meanwhile, invites neighbors and relatives to his home for a Chinese-style Thanksgiving feast every year. Hell roast a turkey, but he stuffs it with a sesame oillaced stir-fry of bamboo shoots, Chinese celery, pressed bean curd and all different kinds of mushrooms, brushing the bird with soy sauce until the skin develops the lacquered, amber sheen normally associated with Peking duck. Hell make sweet potatoes seasoned with ginger and five-spice powder. I make it very Asian, he says.

Mostly, though, what he cooks are vegetables, which he says have long been the foundation of his diet, even if hes never been fully vegan or vegetarian. His fridge is crammed full of Asian producemustard greens, daikon, Chinese broccoli, winter melon and more.

For the reFresh demonstration, Yan plans to make a variation on mu shu pork, a very standard dish that you might order at a Chinese restaurant. Of course, hell make a version without meatjust heaps of thinly julienned fresh vegetables stir-fried to still-crunchy perfection, then served on top of pancakes made out of crispy noodles. According to Yan, Chinese tradition dictates that you have to eat noodles during special celebrations, since they symbolize longevity and long-lasting happiness.

Now in his early 70s, Yan still spends more than two-thirds of the year traveling around the world for various speaking engagements. And he attributes his good health to his mostly plant-based diet, even if he only recently started using the term.

After all, Yan says with his trademark deadpan delivery, Thats why for 36 years I have not gained one pound.

The Holiday reFresh virtual event takes place Sunday, Nov. 7, from 45:40pm. Theres an optional suggested donation of $35, but anyone who would like to attend can reserve a free ticket.

See more here:
Martin Yan and Crystal Wahpepah Share Plant-Based Holiday Recipes - KQED

Breast milk is a common food for infants. While breastfeeding rates are rising, many lactating parents supplement breast milk with pumping and/or formula.

Breastfeeding, or chestfeeding, has numerous benefits for both lactating parent and child. Breast milk contains antibodies that can protect infants from illnesses. It can also reduce the lactating parents risk of breast and ovarian cancer.

However, breastfeeding does not work for everyone. Formula is a safe and nutritionally complete alternative.

Just 25.8% of parents exclusively breastfeed for 6 months. Barriers to breastfeeding are very prevalent, and many parents do not get the breastfeeding support and education to help them continue nursing.

Breast milks many benefits mean that any breast milk at all whether nursed or pumped is almost always beneficial for an infant.

Read more to learn about the benefits of breastfeeding, solutions to common problems, the best feeding positions, and more.

Breastfeeding is a personal choice. However, it is important to know the facts. Here are the basics:

For new parents, it can be challenging to find a comfortable nursing position. Experimenting with different ones can help them find the best position for themselves and their infant(s).

No matter what position they choose, ensure the baby is tummy-to-tummy with the parent not rolled away from them with the head turned toward the breast. The infant should be able to move their head, neck, and lips freely. Resist the temptation to press on the back of the babys head to help them latch.

Some popular positions to try include:

A comfortable option in the newborn weeks, this position involves holding the babys body in the same hand as the breast the baby nurses on.

Cradle the baby with their body facing the parent, and offer additional support with the free hand. This hand can also help the baby latch or adjust the latch.

This is a good position for when the parent needs to rest, as it involves both parent and baby lying on their sides facing each other. The parent may need to adjust their position to get the most comfortable latch.

This position can be beneficial for parents who have a large milk supply or a strong milk let-down.

Similar to the cradle position, this involves the parent sitting upright and cradling the baby. The parent uses the hand opposite the breast the baby is nursing on to hold the baby, making it easier to adjust the babys head position.

A good option for older babies with good head control, this position has both parties sitting. The baby sits in the parents lap, facing the parent, and nurses in an upright position, often with the legs straddling the nursing parent.

This is a good position for skin to skin and allows the baby to lie on the nursing parent. The nursing parent lies back, and the pair goes tummy to tummy. Both hands are free so that the nursing parent can support the babys head and change their position.

Breastfeeding can benefit both the lactating parent and the infant. It can also be affordable and accessible for most people who are able to nurse. Some of these benefits include:

When a parent is breastfeeding, their body reacts to the infants needs.

An infants saliva provides information about their overall health, causing the parents body to change the milk. This means that a parents breast milk always has exactly what their baby needs, even as the needs change over the course of hours, days, weeks, and even years.

The metabolites (small molecules) in breast milk can influence an infants digestive system, immune system, and more. It may also benefit them by lowering their risk of:

For premature or otherwise medically vulnerable infants, breast milk is particularly important. Preterm infants who receive breast milk have higher survival rates, lower necrotizing enterocolitis (NEC) rates, and shorter stays in the neonatal intensive care unit (NICU).

Breastfeeding may also support the lactating parents health, offering benefits such as:

When hungry, most babies will open their mouths, stick out their tongues, and show signs of rooting. These natural reflexes communicate that a baby is ready to eat. When hungry, babies will instinctively search for a nipple to latch onto.

However, latching can be difficult, and it is the hardest part of breastfeeding for many parents. A person can try these techniques for a baby who is reluctant to latch or who does not open their mouth:

If the latch is painful, the parent may want to contact a lactation consultant, midwife, or doctor.

Breastfeeding can be tricky. If an individual is experiencing persistent problems they cannot resolve, it may help to contact a doctor, midwife, or lactation consultant.

Some common breastfeeding challenges include:

The proper environmental and healthcare support can overcome many of these issues. People who struggle with breastfeeding should know that nursing can be difficult, especially in an unsupportive environment.

Individuals who stop nursing often do so because of factors beyond their control, such as returning to work too early or pressure from family.

Some strategies to promote breastfeeding include:

The American Academy of Pediatrics recommends that, if possible, parents exclusively breastfeed for 6 months. After that, they can introduce solid foods while continuing breastfeeding until the infant is 1 year old.

After that, they can continue to breastfeed as long as it benefits both parent and baby. The World Health Organization (WHO) recommends continued breastfeeding until a child is at least 2 years old.

Some parents may find it easier to switch to a combination of breastfeeding, pumped breast milk, and formula as they return to work and other responsibilities. Some babies will wean themselves of breast milk gradually as they become more interested in other foods.

Some research suggests that children allowed to nurse as much as they want wont self-wean until around age 3.

There are plenty of misconceptions surrounding what breastfeeding parents should and should not eat while nursing.

A 2017 study found that most lactating parents believe they need to avoid some foods. However, there is no evidence that a breastfeeding parent must always avoid certain foods.

Instead, parents should focus on how certain foods affect themselves and their baby.

Some babies have food sensitivities, and removing these foods from the diet may help. If they notice the infant experiences fussiness or gas after eating certain foods, they may want to experiment with avoiding those foods.

Although parents may want to try an elimination diet, they should always consult a healthcare professional or registered dietitian before doing so.

One food group they may want to eat in moderation is seafood. According to the Centers for Disease Control and Prevention (CDC), some seafood such as shark, swordfish, and tuna have high mercury levels that can transfer to the baby in milk.

According to the CDC, breastfeeding parents need about 330 to 400 extra calories per day. They should try to eat a wide range of nutrient-dense foods such as fruits, vegetables, whole grains, and healthy proteins such as fish and nuts.

Many parents may also find it helpful to take a prenatal vitamin while breastfeeding. Most prenatals provide additional iodine and choline, which lactating parents need more of.

Vegetarians and vegans may also need to supplement for B12, which can be lacking in plant-based diets.

Nursing parents do not need to pump and dump or fully abstain from alcohol. While alcohol does enter the bloodstream and breast milk, it does so at much lower levels than is present in alcoholic drinks.

A 2017 study found that drinking fewer than 14 standard drinks per week did not correlate with a higher risk of shorter breastfeeding or poor outcomes for the infant.

The CDC advises that while the safest option is not to drink, nursing parents should aim to drink one or fewer drinks per day. They may also want to have a drink immediately after a nursing or pumping session and then wait 2 hours after drinking to nurse or pump again.

While breastfeeding offers many benefits, it does not work for everyone. Both pumping and formula are good alternatives that can be more comfortable, convenient, and healthier for some individuals.

Formula offers complete nutrition, and it also allows other caregivers to feed an infant safely. Parents can use formula to supplement breast milk, or they can exclusively formula feed. While formula is nutritionally adequate, it does not provide the individualized nutrition or the immune protection that breast milk does.

Parents who cannot nurse but want their children to have breast milk can pump their milk and feed with a bottle. This option also allows caregivers to feed the infant, and it can be helpful for busy and working parents. Some parents find it beneficial to pump in advance and freeze bags of breast milk for later use.

Breast milk donation is also an option, especially for children with complex medical needs, such as premature infants.

Parents can ask about donor milk from a hospital or milk bank that screens the milk. Donor breast milk offers similar benefits to a parents breast milk, and it may also reduce the risk of certain serious medical conditions, such as necrotizing enterocolitis.

People who need help with breastfeeding should consider the following:

Breastfeeding is an excellent option for supporting a babys health and development, and it offers benefits for both the infant and lactating parent.

Despite this, many families experience societal and cultural barriers to breastfeeding or are unable to get support for common breastfeeding issues. This can make breastfeeding challenging.

Parents struggling with breastfeeding can try useful tips to find a better nursing position, help the baby latch, and prevent problems such as mastitis.

Feeding a combination of breast milk and formula can be a good alternative to exclusive breastfeeding. For families who are unable to breastfeed, formula is a safe and nutritionally adequate alternative.

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Breastfeeding basics: Benefits, positions, tips, and more - Medical News Today

Baleen whales may eat an average of three times more each year than previously estimated, according to the most detailed study of their diets yet,offering a window into the role the world's largest animals play in engineering their ecosystem.

"It may seem like an interesting trivia fact, you know, how much food does a blue whale eat? But it's a lot more than that," said Matthew Savoca, a postdoctoral scholar in the GoldbogenLab at Stanford's Hopkins Marine Station and lead author of the paper.

"Whales are what we call ecosystem engineers. And what that means is that just by the function of them living, eating, pooping, swimming, just their daily activities, they change the function and the structure and the productivity of marine ecosystems."

The research,published in the journal Nature,involved tagging 321 whales over the course of a decadein the Southern Ocean and off the coast of California. They taggedseven different speciesincluding humpback, fin, minke, and blue whalesto get a comprehensive lookat the amount of food these animals consume on a daily basis.

Baleen whales eat by taking in large gulps of water and filtering it through the fringed baleen plates in their mouth, until only theirpreyremains.

But the actual quantity of food the whales eat has not been well understood until now, as previous estimates were made based on estimates from the metabolism of smaller animals, and from analyzing the stomach contents of dead whales.

"It was surprising,"Savoca told Quirks & Quarks host Bob McDonald."We did think when starting this work that most likely the previous estimates were underestimates, although I don't think we realized how large of underestimates they would be when we actually analyzed all the data."

Getting a clear picture of what the animals were eating was a challenge, because they can be difficult to observe.

To determine how frequently they were scooping up food, Savoca and his colleaguesattached high-tech tagging devices to the whalesto record their movements and acceleration as they dove underwater. They also used drones to measure the size of the whale and subsequently, the size of their gulp. Finally, they used a device called an echo sounder, which uses sound waves blasted underwater, to measure how much prey is in a swarm of krill.

The data showed that these gigantic baleen whales eat an average of three times more food each year than scientists have previously estimated.

"So for a blue whale in the North Pacific, this might be 10 to 20 tonsa day, where previous estimates might have suggested something like four to six tons per day. And this is exceptional, obviously, because of the tremendous amount of food that is," said Savoca.

Perhaps paradoxically, by eating this large amount of food, the whales help to support an ecosystem that can generate a significantly higher amount of food for them to eat.

By eating krill, which are iron-rich, the whales unlock the iron and other nutrients in the krill. When the whales excrete this through their waste, it feedsphytoplankton, the microscopic algae that is a vital food source for not only krill, but also small fish and crustaceans in the ocean.

"Because we know they eat more food now than we thought, then we also were able to estimate the fact that they recycle more nutrients in their poop than we previously thought," said Savoca.

So the whales, at the top of the food chain, are recirculating critical nutrients and supporting the entire food chain below them.

"They increase the efficiency at which those nutrients are used and reused and reused in the system before they eventually sink out. And that allows for more productivity overall in the oceans, with using the same amount of nutrients just reusing them over and over again in different locations over time,"Savoca said.

Produced and written by Amanda Buckiewicz

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Baleen whales eat much more than we thought and fertilize the oceans doing it - CBC.ca