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Tag: nutrition

  • Nutrition trends set to define 2025

    Nutrition trends set to define 2025


    As 2024 wraps up, join Brooke Delfino and Kristin Houts from Dietitian Connection for a deep dive into the year’s biggest trends and a sneak peek at what’s coming in 2025. This special episode recaps the standout moments that shaped the dietetic landscape in 2024 and explores the exciting opportunities ahead for nutrition professionals.

    Hosted by Brooke Delfino and Kristin Houts

    Biography

    Brooke Delfino is an Accredited Practising Dietitian and the Editor at Dietitian Connection. Brooke is a savvy media dietitian with ten years print and digital publishing experience at one of Australia’s leading health and food magazines. She’s an accomplished writer, editor and presenter, with a mission to make good health and nutrition anything but boring. Brooke is a proud mum of two, who, despite her knowledge, still struggles to get her toddler to eat veggies! She holds a Bachelor of Science (Nutrition and Dietetics – Honours) and Bachelor of Applied Science (Exercise and Sport Science) from The University of Sydney.

     

    Kristin Houts is a Chicago-based Registered Dietitian with a background in media. Kristin has extensive research, writing and editing experience from years in editorial and nutrition communication roles. She is the US marketing and communications lead for Dietitian Connection and coordinates the programming for all US-focused initiatives including e-newsletter, dedicated e-blasts, podcast, webinars and accredited webinar series, Dietitian to Dietitian, hosted by Joy Bauer. Kristin also runs a private practice where she counsels clients with Irritable Bowel Syndrome and other chronic GI issues with expertise in the Low FODMAP Diet.

     

    In this episode, we discuss:

    • How this year’s breakthroughs in nutrition science are shaping future practice
    • The impact of societal shifts, like cost-of-living pressures and food insecurity
    • Innovations in care, from aged care reforms to emerging research in women’s health and the gut microbiome
    • 2025 food and nutrition trends to help dietitians stay ahead of the curve

    Additional resources

     

    Click here to learn about the Olive Wellness Institute

    Podcast episode: ‘What every dietitian needs to know about Ozempic’

    Podcast episode: ‘How hormones influence women’s gut health’

    Paper: Nutrition considerations with antiobesity medications

    Paper: Priority nutrients to address malnutrition and diet-related diseases in Australia and New Zealand

    Information about the Aged Care Reform

    Click here for Dietitians Unite 2025 tickets in Melbourne on 30 May

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.


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  • Fuel Your Fitness Goals: Mastering the Key Principles of Nutrition for Optimal Results

    Fuel Your Fitness Goals: Mastering the Key Principles of Nutrition for Optimal Results

    Mastering the Key Principles of Nutrition for Optimal Results

    When it comes to achieving your fitness goals, nutrition plays a critical role in your overall success. A well-planned diet can make all the difference in your progress, but it’s not as simple as just cutting back on calories or following the latest fad diet. It requires a deep understanding of the key principles of nutrition and how to apply them to your individual needs.

    In this article, we’ll explore the fundamental concepts of nutrition and provide a comprehensive guide to help you fuel your fitness goals for optimal results.

    Understanding the Basics of Nutrition

    The first step in mastering the key principles of nutrition is to understand the basics of how the body uses different macronutrients.

    Macronutrients:

    * Carbohydrates (carbs): provide energy for the body, sourced from foods such as fruits, vegetables, whole grains, and legumes.
    * Protein: builds and repairs muscle tissue, found in foods like lean meats, fish, eggs, dairy, and plant-based options.
    * Fat: provides energy, helps with absorption of vitamins, and maintains healthy skin and hair, sourced from foods such as nuts, seeds, avocados, and olive oil.

    Understanding how the body uses these macronutrients is crucial in creating a personalized nutrition plan that meets your specific fitness goals.

    Caloric Needs

    Another critical aspect of nutrition is understanding your daily caloric needs. When it comes to fueling your fitness goals, caloric intake plays a vital role in achieving optimal results.

    * A caloric deficit: eating fewer calories than your body burns results in weight loss.
    * A caloric surplus: consuming more calories than your body burns leads to muscle gain and weight gain.
    * Maintenance: eating a balanced diet that matches your body’s caloric output results in no weight gain or loss.

    To calculate your daily caloric needs, consider the following:

    * Basal Metabolic Rate (BMR): the number of calories your body needs to function at rest.
    * Activity level: sedentary, lightly active, moderately active, very active, or extremely active.
    * Age, sex, and body composition.

    Example: Let’s say your BMR is 2,500 calories, you’re moderately active, and you’re aiming for weight loss. Your daily caloric needs would be around 1,800 calories to create a caloric deficit.

    Macronutrient Ratios

    Now that you understand your daily caloric needs, it’s time to focus on the macronutrient ratios that will fuel your fitness goals.

    * A classic ratio: 55% of daily calories from carbs, 30% from protein, and 15% from fat.
    * A high-protein ratio: 40% of daily calories from protein, 30% from carbs, and 30% from fat (ideal for athletes or those looking to build muscle).
    * A low-carb ratio: 20% of daily calories from carbs, 40% from protein, and 40% from fat (ideal for those on a ketogenic diet).

    Example: If your daily caloric needs are 2,000 calories, the classic ratio would be:
    * Carbs: 1,100 calories
    * Protein: 600 calories
    * Fat: 300 calories

    Meal Frequency and Timing

    Mealtimes can greatly impact your body’s ability to fuel your fitness goals.

    * Eating 3-5 main meals per day, with 2-3 snacks in between (for those with a normal appetite).
    * Eating every 2-3 hours (for those with high energy needs or those doing intense workouts).
    * Incorporating a post-workout shake or meal to replenish energy stores and promote muscle recovery.

    Example: Let’s say you wake up at 6 am and go for a morning run. You could consume a post-workout snack or meal around 8 am, followed by three main meals throughout the day (12 pm, 3 pm, and 6 pm).

    Hydration

    Hydration is often overlooked, but it’s critical in fueling your fitness goals.

    * Aim to drink at least 8-10 glasses of water per day.
    * Adjust your hydration based on the intensity and duration of your workouts.
    * Incorporating electrolyte-rich foods like bananas, avocados, and coconut water to support hydration.

    Example: For a high-intensity workout, you could drink an additional 1-2 glasses of water 30 minutes before the workout.

    Common Nutrition Mistakes to Avoid

    As you focus on fueling your fitness goals, be mindful of the following common nutrition mistakes:

    * Skipping meals or going too long without eating (can lead to muscle loss and decreased performance).
    * Not incorporating a variety of nutrient-dense foods (can lead to deficiencies and decreased results).
    * Relying too heavily on supplements (can disrupt gut health and overall well-being).

    Example: A common mistake is to eliminate entire food groups, like carbohydrates or fats, from your diet. This can lead to nutrient deficiencies and decreased results.

    Conclusion

    Mastering the key principles of nutrition is a journey that requires patience, consistency, and a willingness to learn. By understanding your daily caloric needs, macronutrient ratios, meal frequency and timing, and hydration, you’ll be well on your way to fueling your fitness goals for optimal results.

    Remember to avoid common nutrition mistakes and focus on incorporating a balanced diet rich in nutrient-dense foods. With time and patience, you’ll achieve your fitness goals and experience a stronger, leaner, and healthier body.

    Frequently Asked Questions

    Q: How do I adjust my nutrition plan for weight loss?
    A: To create a caloric deficit, reduce your daily caloric intake by 250-500 calories and focus on a lower-carb ratio.

    Q: What is the best time to eat before a workout?
    A: Eat a balanced meal 2-3 hours before your workout, or a quick snack 30-60 minutes before if you need a boost of energy.

    Q: How do I know if I’m meeting my macronutrient needs?
    A: Pay attention to your body composition, energy levels, and overall health. Adjust your diet accordingly to achieve optimal results.

    Q: Can I still enjoy my favorite treats and indulge in celebrations?
    A: Absolutely! The key is to do so in moderation and balance. Plan for indulgences and celebrations in your nutrition plan and make sure to get back on track quickly.

    By incorporating these key principles of nutrition into your daily routine, you’ll be well on your way to fueling your fitness goals and achieving optimal results.
    fuel-your-fitness-goals-mastering-the-key-principles-of-nutrition-for-optimal-results

  • High performance sports nutrition | Dietitian Connection


    Have you ever wondered what it’s like to be the Head of Nutrition for a professional cycling team? In this episode, we chat with James Moran, an experienced sports dietitian from the UK and Head of Nutrition for Uno-X Mobility Cycling Team. James shares his incredible journey from clinical dietetics to elite sports nutrition, revealing what it takes to fuel world-class endurance athletes. He dives into his role in supporting elite endurance athletes and how he navigates the unique challenges of high-performance nutrition at events like the Tour de France.

    Hosted by Brooke Delfino

    Biography

    James Moran MSc, PG Dip, is a Registered Dietitian (HCPC) and Performance Nutritionist (SENr) from Manchester, UK. James is currently Head of Nutrition with Uno-X Pro Cycling Team and a Visiting Fellow at Leeds Beckett University. Originally completing a BSc Sport and Exercise Science at Sheffield Hallam University in 2004, James went onto do further training with the University of Chester to become a state Registered Dietitian. After working clinically for over 10 years in a range of areas including type 1 diabetes, gastroenterology, surgery and intensive care, James completed an MSc Sport Nutrition at Liverpool John Moores University under Prof James Morton and Prof Graeme Close. James has worked with a variety of professional teams and individual athletes mostly specialising in endurance sports. Recently this has included providing nutrition support to Kevin Sinfield OBE on the Extra Mile and Ultra7 Challenges, Ineos Grenadiers Cycling Team, Science in Sport, British Cycling, Team GB and the English Institute of Sport at the Tour de France and Tokyo 2020 Olympics. James also provides nutritional consultancy to a range of individual athletes and clinical clients, professional sports teams, national governing bodies, university and industry clients.

     

    In this episode, we discuss:​

    • How James transitioned from clinical dietetics to elite sports nutrition
    • The key nutritional challenges in endurance athletes
    • James’ most memorable moments at the Tour de France
    • How to personalise nutrition strategies for athletes
    • Emerging trends and the role of technology in sports nutrition
      ​​

    Additional resources

    Are you craving a quick, impactful way to stay ahead in the nutrition world? Click here to learn more about Dietitian Connection’s NEW 30-minute Lunch & Learn sessions!


    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.


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  • PCOS, endometriosis and nutrition | Dietitian Connection

    PCOS, endometriosis and nutrition | Dietitian Connection


    Through her award-winning virtual private practice, dietitian Stefanie Valakas has supported over 1000 women globally with nutrition strategies for reproductive health. In this episode, we explore Stef’s professional and personal journey towards finding her niche in women’s health, and why she is so passionate about helping women prepare for pregnancy and/or manage PCOS and endometriosis symptoms. Stef also shares her passion for keeping up-to-date with the latest science and highlights why an anti-inflammatory diet is an essential tool in a dietitian’s toolkit for women’s health. ​

    Hosted by Brooke Delfino

    Biography

    Stefanie Valakas is an expert certified fertility and pregnancy dietitian & nutritionist and founder of award-wining virtual practice, The Dietologist. Stefanie and her team of fertility and pregnancy dietitians are dedicated to excellence in nutrition for reproductive health concerns, fertility and pregnancy. Her passion for nutrition in this space has grown from her experience helping her clients online from around the world and also through her own personal experiences of navigating a diagnosis of endometriosis. Stef believes every hopeful parent should be armed with tools and knowledge to support their own reproductive health and set up their future children for a healthy future. Outside of her clinical work, Stefanie is a consultant to food industry and also mentors fellow dietitians inside her mentorship group, Fertility Friendly Dietitians.

    In this episode, we discuss:

    • The latest research in PCOS and endometriosis​
    • Effective nutrition strategies dietitians can implement with their clients​
    • Specific foods and nutrients to focus on ​
    • Key factors dietitians need to consider when creating personalised nutrition care plans

    Additional resources

    Connect with Stef at thedietologist.com.au or on Instagram @the_dietologist

    The content, products and/or services referred to in this episode are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see here for terms and conditions.


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  • El rol de la dieta y los suplementos nutricionales durante COVID-19 – The Nutrition Source

    El rol de la dieta y los suplementos nutricionales durante COVID-19 – The Nutrition Source

    Multivitamins in the palm of a hand

    El distanciamiento social y el lavado de manos son los métodos más eficaces y comprobados para reducir el riesgo y la propagación de la enfermedad del coronavirus (COVID-19). Sin embargo, junto con preguntas generales sobre cómo comprar y preparar alimentos de forma segura (discutidos aquí), muchos se preguntan sobre el rol específico de la dieta y la nutrición durante esta pandemia. Para entender más sobre la relación entre la nutrición y la inmunidad, y la evidencia que existe sobre el estado nutricional, la suplementación y la infección, hablamos con Dr. Wafaie Fawzi, Dr. Walter Willett, y el estudiante doctoral, Dr. Ibraheem Abioye. A medida que se disponga de más información sobre este tema, revisaremos con nuestros expertos para proveer actualizaciones adicionales. (Última actualización: 4.14.20)

    ¿Pueden resumir brevemente la relación entre nutrición e inmunidad? 

    Hemos sabido durante mucho tiempo que la nutrición está estrechamente relacionada con la inmunidad y con el riesgo y gravedad de infecciones. Los individuos mal nutridos tienen un mayor riesgo de diversas infecciones bacterianas y virales, entre otras. Por el contrario, las infecciones crónicas o severas conducen a trastornos nutricionales o empeoran el estado nutricional de las personas afectadas. Por lo tanto, es imperativo que todos prestemos atención a nuestra dieta y estado nutricional durante la actual pandemia de COVID-19. Además, el curso clínico de la enfermedad de COVID-19 tiende a ser más grave entre las personas mayores y entre las personas con enfermedades crónicas, como la diabetes, la hipertensión, y el cáncer, que están parcialmente relacionados con la nutrición. [1] Aunque todavía no se dispone de datos, las co-infecciones, como el VIH/SIDA, también pueden estar asociadas con resultados más graves, y una nutrición óptima desempeña un rol importante en el mantenimiento de la salud entre las personas con tales infecciones.

    Ciertamente, consumir dietas de buena calidad siempre es deseable, y esto es particularmente importante durante la pandemia de COVID-19. Una dieta saludable, como se muestra en El Plato Para Comer Saludable, hace hincapié en las frutas, verduras, cereales integrales, legumbres y nueces, el consumo moderado de pescado, alimentos lácteos y aves, y la ingesta limitada de carne roja y procesada, carbohidratos refinados, y azúcar. Las grasas añadidas deben ser principalmente aceites líquidos como de oliva, canola, o el aceite de soja.  Dicha dieta proporcionará cantidades adecuadas de macronutrientes saludables y minerales y vitaminas esenciales. Comer proteínas, grasas y carbohidratos de alta calidad puede ayudar a mantener un peso saludable y un buen estado metabólico; este no es un momento para dietas altamente restrictivas. Si alguien desarrolla una infección COVID-19, es importante comer lo suficiente de estas calorías saludables para prevenir la pérdida de peso no intencional. Las cantidades adecuadas de minerales y vitaminas proporcionadas por una dieta saludable ayudan a asegurar un número suficiente de células del sistema inmune y de anticuerpos, los cuales son importantes a medida que el cuerpo desarrolle una respuesta a las infecciones.

    Aunque no tenemos datos sobre factores nutricionales en relación al riesgo y la gravedad de COVID-19, ¿cuáles son algunos ejemplos de evidencia que existe sobre nutrición e infección que serían importante considerar?

    Hay muchos estudios que evalúan la ingesta de nutrientes específicos en relación con otras infecciones. Para dar algunos ejemplos:

    • El zinc es un componente presente en muchas enzimas y factores de transcripción en las células de todo el cuerpo, y los niveles inadecuados de zinc limitan la capacidad del individuo para desarrollar una respuesta inmune adecuada a las [2] Múltiples meta-análisis y análisis agrupados de estudios clínicos aleatorizados han demostrado que la suplementación oral con zinc reduce la tasa de incidencia de infecciones agudas del tracto respiratorio en un 35%, acorta la duración de los síntomas similares a la gripe en aproximadamente 2 días, y mejora la tasa de recuperación. [3,4]. Estos estudios se llevaron a cabo en los Estados Unidos, así como en múltiples países de ingresos bajos y medianos como India, Sudáfrica, y Perú. La dosis de zinc en estos estudios varió de 20 mg/semana a 92 mg/día. La dosis no parece ser el principal promotor de la eficacia de la suplementación con zinc.
    • La vitamina C es un cofactor de muchas Mejora la función de muchas enzimas en todo el cuerpo manteniendo sus iones metálicos en la forma reducida. También actúa como un antioxidante, limitando la inflamación y el daño del tejido asociado con las respuestas inmunológicas. [5] Se han llevado a cabo estudios clínicos aleatorizados en soldados, jóvenes y personas mayores en los Estados Unidos, la Unión Soviética, el Reino Unido y Japón que evalúan la eficacia de la vitamina C. En estos estudios, se demostró que la suplementación con vitamina C reduce significativamente la incidencia de infecciones del tracto respiratorio. [6] También se ha estudiado la eficacia de la vitamina C en pacientes hospitalizados en los Estados Unidos, Egipto e Irán, admitidos por una amplia variedad de condiciones incluyendo sepsis, complicaciones postoperatorias, quemaduras, contusiones pulmonares, y condiciones cardíacas. [7] Se demostró que la vitamina C reduce la duración de la estancia en la unidad de cuidados intensivos y la necesidad de ventilación mecánica en estos pacientes. [8] La dosis de vitamina C varió de 1-3 g/día, y la dosis no parece ser el principal promotor de la eficacia. Las dosis de vitamina C por encima de 2 g/día deben evitarse fuera de atención médica.
    • La evidencia de varios estudios clínicos y estudios agrupados muestra que la suplementación con vitamina D reduce las probabilidades de desarrollar infecciones agudas del tracto respiratorio (la mayoría de las cuales se asume que se deben a viruses) en un 12% a un 75%. [9-12] Estos estudios incluyeron tanto la gripe estacional como la gripe pandémica causada por el virus H1N1 en el El efecto benéfico de la suplementación se observó en pacientes de todas las edades, y en personas con enfermedades crónicas pre-existentes. [13] Entre los infectados, los síntomas de la gripe fueron menores y la recuperación fue más temprana si habían recibido una dosis de vitamina D superior a 1,000 UI. [14] Los beneficios fueron relativamente mayores en individuos con deficiencia de vitamina D que en aquellos con niveles adecuados de vitamina D.
    • Los adultos mayores tienden a ser deficientes de estos micronutrientes, y por lo tanto pueden obtener el mayor beneficio de la suplementación. [15,16]

    Ustedes mencionan que una nutrición adecuada juega un rol importante en mantener la salud en personas con infecciones como VIH/SIDA. ¿Podrían comentar algo más al respecto?

    Muchas infecciones agudas del tracto respiratorio suelen ser más severas en personas que viven con VIH/SIDA y otras deficiencias inmunológicas [17], y los esfuerzos para monitorear COVID-19 en estas poblaciones son importantes. La nutrición también juega un papel importante en esta categoría de personas. En primer lugar, la infección por VIH y la malnutrición tienden a coexistir. Conforme progresa la enfermedad, muchas personas que viven con VIH tienden a tener desnutrición. Algunos medicamentos para el VIH también pueden provocar enfermedades metabólicas. En segundo lugar, en personas con infección por VIH, un estado nutricional bajo y deficiencias de micronutrimentos empeoran la enfermedad por VIH y aumentan el riesgo de fallas en el tratamiento y muerte. Antes de que surgiera la terapia antirretroviral, los estudios demostraban que personas viviendo con VIH con dietas de alta calidad y mejor estado nutricional tendían a vivir por más tiempo y tenían menos complicaciones. Era menos probable que tuvieran anemia y tenían un conteo más alto de células CD4 (el conteo de células blancas sanguíneas que combaten la infección). Estudios clínicos aleatorizados y grandes estudios prospectivos en África y Asia han demostrado que el uso de multivitamínicos conduce a menos muertes y disminuye notablemente la progresión de la enfermedad [18-20]. Los resultados de estos estudios fueron consistentes sin importar si las personas infectadas con VIH recibían terapia antirretroviral o no. En los Estados Unidos, el consumo adecuado de vitaminas y minerales estaba asociado de igual manera a una reducción de la progresión de la enfermedad por VIH y mortalidad [21]. Por ello, una dieta de buena calidad y suplementación con multivitamínicos pueden contribuir a reducir el riesgo de infección por COVID-19 en personas con VIH y enfermedades similares.

    ¿Existe un papel para los suplementos nutricionales en la pandemia de COVID-19? 

    Las encuestas dietéticas en Estados Unidos y en otros lugares muestran que la mayoría de las personas están consumiendo dietas que no cumplen con las recomendaciones nacionales- a menudo debido a la disponibilidad o precio- y dichas dietas pueden no proveer cantidades óptimas de vitaminas y minerales esenciales. Actualmente, es probable que la pandemia de COVID-19 ponga a muchos individuos en riesgo de inseguridad alimentaria y dificulte aún más el consumo de una dieta saludable. Esto se vuelve cada vez más probable si las estrategias para reducir la infección no consideran esfuerzos para garantizar la distribución y acceso efectivos de suministros esenciales, o si la pandemia afecta la productividad del sector agrícola.

    Aunque no estamos al tanto de información de calidad sobre los efectos de suplementos nutricionales en el riesgo o gravedad de COVID-19, la evidencia existente indica que suplementos de varios nutrimentos puede reducir el riesgo o la gravedad de algunas infecciones virales, especialmente en personas con fuentes dietéticas inadecuadas. Por lo tanto, es prudente sugerir que se evite el consumo inadecuado de minerales y vitaminas, y los suplementos pueden ayudar a corregir esta situación. Algunos puntos importantes:

    • Tomar un suplemento multivitamínico o multi-mineral estándar (RDA, recomendación diaria, por sus siglas en inglés) como una medida de seguridad nutricional es razonable. Estos suplementos son relativamente accesibles (un suministro para 6 meses debe costar menos de 40 dólares) y es una forma conveniente de llenar y mantener las reservas de micronutrimentos.
    • Es especialmente importante mantener niveles adecuados de vitamina D. La vitamina D se produce normalmente en nuestra piel cuando se expone a la luz del sol, y durante el final del invierno y primavera los niveles de vitamina D en la sangre tienen a ser bajos debido a poca exposición solar. Permanecer en el interior reducirá aún más los niveles en sangre. Aunque en este momento no tenemos evidencia de que los suplementos de vitamina D reduzcan la gravedad de COVID-19, podrían hacerlo, especialmente en personas que tengan niveles bajos. Debido a que generalmente el costo de los análisis de sangre es mayor que el costo de los suplementos (y no es apropiado mientras nuestro sistema de salud está siendo sobre utilizado), y debido a que hay otros beneficios de mantener adecuados niveles de vitamina D, es razonable que la mayoría de las personas considere tomar suplementos de vitamina D.
        • Muchos de los suplementos multivitamínicos/multi-minerales que están comúnmente disponibles contienen 1000 o 2000 UI de vitamina D, lo cual es un buen objetivo.
        • Personas con piel más oscura (que tienden a tener niveles más bajos debido a que la melanina de su piel bloquea la luz ultravioleta) pueden necesitar más vitamina D; hasta 4000 UI diarias se considera seguro.
      • Si no hay suplementos de vitamina D disponibles, una opción es aprovechar un poco de la luz solar, que ahora está empezando a ser suficientemente intensa como para producir vitamina D. Exponga la mayor cantidad de piel posible durante el mediodía y comience con periodos cortos, teniendo mucho cuidado de evitar quemaduras. Quince minutos pueden producir una gran cantidad de vitamina D en piel clara; periodos 3 ó 4 veces más largos puede que se necesiten para piel oscura. Tenga en cuenta que esto es una guía a corto plazo debido a la disponibilidad limitada de suplementos de vitamina D durante la pandemia actual; y no es aconsejable a largo plazo. Dado que la exposición al sol puede contribuir al cáncer de piel, en general es importante evitar la exposición excesiva al sol o el uso de camas de bronceado.
    • En este momento, suplementos con mega dosis (mucha más cantidad que la recomendación diaria o RDA) no parecen estar justificados, y pueden resultar dañinos ocasionalmente.
    • Evite cualquier suplemento que promueva declaraciones de salud exageradas. En este momento, la Administración de Alimentos y Medicamentos de Estados Unidos (FDA, por sus siglas en inglés) ha estado monitoreando y advirtiendo a las compañías que ofrecen productos fraudulentos que pretenden prevenir, diagnosticar, tratar o curar COVID-19.
    • Los suplementos nutricionales no deben considerarse sustitutos de una dieta adecuada, debido a que ningún suplemento contiene todos los beneficios que brindan los alimentos saludables.

    Asistencia de traducción provista por Andrea López-Cepero, PhD, Ana Maafs, MEd, y Josiemer Mattei, PhD, MPH (Translation assistance provided by Andrea López-Cepero, PhD, Ana Maafs, MEd, and Josiemer Mattei, PhD, MPH).

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  • COVID-19 and Obesity – The Nutrition Source

    This page will be updated as new information becomes available. Last update: 10.24.20

    The novel Severe Acute Respiratory Syndrome coronavirus 2 (SARS-CoV-2) has created a global pandemic with its syndrome, COVID-19. The number of people affected by COVID-19 continues to increase worldwide, and information about risk factors for severe COVID-19 and mortality is emerging almost daily.

    Older adults and those who are immunocompromised due to underlying medical conditions are at higher risk for developing serious complications from COVID-19 illness. For both young and old adults, emerging data suggests that obesity may be linked to risk of severe illness and hospitalization. [1,2] A recent systematic review of 75 studies found that compared to people of healthy weight, individuals with obesity were 113% more likely to be hospitalized, 74% more likely to be admitted to the intensive care unit, and 48% more likely to die. [3] The review incorporated earlier research looking at obesity and COVID-19, including:

    • A study in France which showed that the risk for needing ventilators in patients with COVID-19 was more than 7-fold higher for individuals with a body mass index (BMI) above 35, compared to those with a BMI less than 25. [4]
    • A study in New York City which found people younger than 60 years of age with a BMI above 30 were significantly more likely to be admitted to care than individuals with a BMI less than 30. [2]
    • Additional research from New York City demonstrating that patients with obesity had significantly higher rates of admission to intensive care units or rates of death. [5]
    • A study In Mexico where COVID-19 patients with obesity had higher rates of admissions to intensive care units, were more likely to be intubated, and had a five-fold increased risk for mortality. [6]

    Currently, the mechanisms responsible for greater COVID-19 severity in individuals with obesity are unknown. However, insights from other viral infections like influenza point to potential issues including reduced immune function, chronic systemic inflammation, metabolic dysfunction, and reduced pulmonary function. [3] Also, people with obesity are more likely to have other diseases that are risk factors for severe COVID-19, including type 2 diabetes, heart disease, kidney/liver disease, and hyperlipidemia. [3,7]

    Its also important to note that COVID-19 has disproportionately affected racial/ethnic minority groups in the United States; in particular, Black, Hispanic, and Native American communities. These racial/ethnic minority populations experience higher hospitalization rates, severe illness, morbidity, and mortality from COVID-19. Long-standing systemic health and social inequities have contributed to such disparities, which increase the risk of COVID-19 severity. [8,9]

    The pandemic has highlighted several structural shortcomings of our healthcare system, and the need for coordinated federal obesity prevention funding and efforts. COVID-19 has laid bare the devastating impact of the intersection between infectious and chronic disease. Focusing efforts on policies and strategies that target the root causes of obesity and metabolic health, particularly among vulnerable and racial/ethnic minority populations, continue to be as critical as ever.

    There are some steps that everyone can take to protect their health during COVID-19, including: [10]

    • Practice social distancing, wear masks, and wash your hands often.
    • Ensure that your underlying health conditions are being well-managed with prescribed medications and according to you doctor’s recommendations. Don’t miss important medical appointments, reach out to see if telehealth visits are available, and don’t skip refills on important medications that help manage your conditions.

    Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that eating a healthy diet, being physically active, managing stress, and getting enough sleep support our immune system. Even moderate improvements in nutrition and physical activity may improve metabolic health and reduce the severity of COVID-19 risks.

    Visit The Nutrition Source for additional tips and resources

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  • Dietary Guidelines for Americans 2020 released – The Nutrition Source

    The 9th edition of the Dietary Guidelines for Americans 2020-2025 is out, with the tagline to Make Every Bite Count. Intended for policy makers, healthcare providers, nutrition educators, and Federal nutrition program operators, the new edition has expanded to almost 150 pages, providing nutrition guidelines for even more age groups throughout the life cycle. As in the previous edition, the Dietary Guidelines emphasize dietary patterns rather than promoting specific nutrients or foods. This allows for greater flexibility in food choices, as health benefits are achieved by consuming a wide variety of nutrient-dense foods across different food categories, rather than a few “superfoods.” In addition, the Dietary Guidelines again emphasize how nutrition educators need to be aware that food choices are strongly impacted by age, race, cultural traditions, environment, food access, budget, and personal beliefs and preferences. [1]

    Highlights from the Guidelines

    What’s new:

    • Recommended dietary patterns for infants and toddlers (birth to 23 months).
    • Food allergy prevention in infants; for example, the guidelines recommend introducing peanut-containing foods as early as 4-6 months in infants at high risk for peanut allergy, to lower the risk of developing a peanut allergy.
    • An expanded comprehensive section on healthy dietary patterns and food safety during pregnancy and lactation, and recommendations for breast feeding.
    • New sections on overweight and obesity in children and pregnant women.
    • Addressing health problems stemming from obesity-related stigma and discrimination.
    • More user-friendly graphics, such as how to modify meals to be higher in nutrients while controlling calories, sugar, and sodium; sample menus; and interpreting the Nutrition Facts label.

    The key players in the “Healthy U.S.-Style Dietary Pattern” remain unchanged from the previous edition of the Guidelines:

    • Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables
    • Fruits, especially whole fruit
    • Grains, at least half of which are whole grain
    • Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives
    • Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
    • Oils, including vegetable oils and oils in food, such as seafood and nuts

    Dietary components to limit:

    The guidelines carry over the same limits for saturated fat, added sugars, and sodium, but this time include a specific age range:

    • For added sugars, the limit is 10% or less of total calories starting at age 2. For context, drinking even one 20-ounce bottle of soda would exceed this recommended 10% limit. A new advisory suggests that infants and toddlers younger than 2 years avoid all foods and beverages containing added sugars.
    • For saturated fat, the limit is less than 10% of total calories starting at age 2.
    • For sodium, the limit is less than 2,300 milligrams daily for older teenagers and adults, and less for children younger than age 14 (1,200 mg/day for ages 1-3; 1,500 mg/day for ages 4-8; and 1,800 mg/day for ages 9-13).
    • Although the recommended amounts for alcohol have not changed, the messaging is subtly different, placing an emphasis on limiting drinks rather than drinking in moderation. The prior edition suggested up to two drinks daily for men and one drink for women. The new guidelines emphasize a limit of two drinks or less for men and 1 drink or less for women, followed by a statement that drinking less is better for health than drinking more.

    Where the Guidelines fall short

    While the Guidelines include dietary patterns that remain examples of healthy diets (“Healthy Mediterranean-Style Pattern,” and “Healthy Vegetarian Pattern”), the dietary targets for the “Healthy U.S.-Style Pattern” emphasize a diet relatively high in meat, eggs, and dairy foods. Dr. Walter Willett, Professor of Epidemiology and Nutrition in the Department of Nutrition at Harvard T.H. Chan School of Public Health said this about the new Guidelines:

    In general, there was minimal change from the last edition of the Guidelines, which did include many positive suggestions. However, guidance that considers scientific evidence on specific protein sources and health, and also the environmental consequences of dietary patterns, is needed to provide Americans with advice and policies for healthy and sustainable diets. The current Dietary Guidelines fail to do this.

    Like the previous edition, the Guidelines are silent on the environmental impacts of their dietary targets, which other analyses show would have serious impacts on climate change and other environmental footprints because of the relatively large amounts of meat and dairy foods recommended. [2] Along with varying impacts on human health, different foods also have differing impacts on the environment. The production of animal-based foods tends to have higher greenhouse gas emissions than plant-based foods—and red meat (especially beef) and dairy stand out for their disproportionate impact.

    Willett points out that the Guidelines’ continued dairy recommendation of 3 servings per day has never been justified by evidence for health outcomes, and the guidance for low-fat and fat-free dairy products doesn’t detail a plan for disposal of the fat naturally present in milk:

    Because the disposal of dairy fat would be hugely wasteful, it would almost certainly remain in the food supply, which makes this recommendation somewhat of a fantasy. The report does appropriately mention that soy milk is an alternative to cow milk, but to avoid the large greenhouse gas emissions associated with dairy food consumption at three servings per day, the majority of milk and dairy foods would need to be plant-based.

    Similarly, the Guidelines also recommend lean meats, but don’t discuss the fate of cuts of meat that are not lean. Willett says that realistically, they would almost certainly be consumed, “probably as cheap cuts and processed meats, especially by low-income groups who already experience excess rates of obesity and diabetes.”

    It’s notable that the overall protein recommendation leads with “lean meats,” which could be interpreted by consumers as including “lean” or “low-fat” cuts of bacon or other processed meats. Although further guidance clarifies that “most intake of meats and poultry should be from fresh, frozen, or canned, and in lean forms (e.g., chicken breast or ground turkey) versus processed meats (e.g., hot dogs, sausages, ham, luncheon meats),” [1] this statement is buried within the chapters of the guidelines, rather than emphasized within the summarized protein recommendation. This is a particularly important distinction, since consuming healthy protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the risk of several diseases and premature death.

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  • Healthy Living Guide 2020/2021 – The Nutrition Source

    Healthy Living Guide 2020/2021 – The Nutrition Source

    A Digest on Healthy Eating and Healthy Living

    Cover image of the Healthy Living Guide downloadable PDF
    Download the printable Healthy Living Guide (PDF)

    As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress.

    Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking—live more than a decade longer than those who don’t. Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.

    While sticking to healthy habits is often easier said than done, we created this guide with the goal of providing some tips and strategies that may help. During these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise, or pick up a fulfilling hobby) find some enjoyment along the way.

    Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access the full online articles through the links below. 

    In this issue:

    Printable bingo card for the Healthy Living Bingo Challenge

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  • The Importance of Personalizing Your Fitness & Nutrition Program

    The Importance of Personalizing Your Fitness & Nutrition Program

    Reviewed by Brian St. Pierre, MS, RD

    A personalized fitness and nutrition program is the antidote to one-size-fits-all, generic advice.

    If you’re tired of trying programs that just don’t fit with your lifestyle or preferences, a personalized program may be what you need to get—and stay—on track.

    We’ll explore what a personalized coaching program includes, as well as the many health and wellness benefits you can enjoy when you follow one.

    What does it mean to have a personalized coaching program?

    In a personalized coaching program, you work with a health coach who tailors a plan to fit your unique needs.

    They assess your individual goals, lifestyle, and preferences to create a program that’s designed just for you.

    Personalized coaching programs often include custom nutrition and exercise plans, but they also take into account factors like your current skills, history, schedule, relationships, and stressors.

    What are the benefits of individualized coaching?

    Let’s take a look at what you can expect from a personalized coaching program and all the ways it can help you feel better in the long term.

    Specifically targets your goals

    By personalizing your plan, a dedicated health coach helps you work toward specific goals while paying careful attention to your overall well-being.

    Whether your aim is weight management, stress reduction, or improved sleep, a personalized program ensures that each aspect of your routine contributes to these goals. Your coach tailors not only workouts and dietary guidelines but also considers broader lifestyle factors to holistically support your health objectives.

    For instance, if weight management is your primary goal, your coach doesn’t just prescribe a generic workout routine but tailors exercises that are both effective and enjoyable for you. Simultaneously, dietary recommendations are carefully customized, taking into account your preferences and expectations.

    A health coach considers all elements of your daily life—your schedule, stress tolerance, health conditions—when developing your personalized program. When a health coach takes this approach, it can help shape your daily routine so it’s aligned with your goals.

    Provides personal support and attention

    With personalized coaching, you’re not navigating your health journey alone. Your coach is there to provide ongoing support, helping you overcome challenges and celebrate victories.

    As you work together, your coach will continue adjusting your plan to meet your needs more precisely.

    Moreover, the added accountability is a major advantage of personalized nutrition coaching. Regular check-ins and feedback sessions provide an opportunity for both of you to address concerns, refine strategies, and celebrate milestones.

    The individualized support and attention from a coach can increase your chances of achieving—and sustaining—your health and wellness goals.

    Customized learning and teaching

    In a personalized nutrition coaching program—unlike generic workout classes or mass-produced fitness programs—the teaching approach can be customized to suit your unique learning style. This customization helps you integrate information more effectively while also enjoying the process.

    Perhaps in the past, you’ve experienced the frustration of feeling overwhelmed or lost in a workout class due to a mismatch in teaching styles. With a personal health coach, you have the opportunity to find someone you connect with better.

    This dynamic of trust between the two of you helps you both feel confident, comfortable, and excited to work together. You can ask questions, seek clarification, and engage in meaningful discussions with your coach. They, in turn, can ask questions and clarify your needs as you progress.

    Incorporates your preferences and needs

    A good health coach will consider your past experiences, limitations, and current values and goals to ensure that every aspect of the program is customized to you.

    Whether it’s dietary choices, favorite exercises, or scheduling constraints, your coach tailors the plan to fit organically into your life. This helps maximize the chances you’ll stick with the plan.

    For instance, if you have dietary restrictions or preferences, your coach can design a personal nutrition plan that accommodates those specifications. Similarly, if you have physical limitations or aptitudes in terms of exercise, they can adapt a program to include activities that you enjoy and that align with your abilities.

    Your coach will also consider your mental and emotional well-being. A good health coach will not only be trained in nutrition and fitness, but also human behavior and psychology, so they can design strategies to help you address stress, motivation, and overall recovery.

    Easily adjustable

    One major advantage of a personalized coaching program is the flexibility it offers, allowing you to easily adjust your plan as needed. Unlike rigid, one-size-fits-all approaches, a dedicated health coach understands that life is dynamic and what works today may need adjusting tomorrow.

    This adaptability is essential for long-term success. Your coach will also help you progress at a pace that works for you so you can continue to feel challenged and motivated without pushing too hard or getting bored.

    If something in your plan isn’t working as expected, your coach is there to help. Open communication with a coach you trust allows you to have candid conversations about your progress, challenges, and any necessary modifications.

    For instance, if you find a particular type of exercise uncomfortable or unenjoyable, your coach can make program or movement adjustments for you. Similarly, if a dietary recommendation isn’t feasible due to budgetary constraints or simply your palate, your coach can help you explore alternative options that still support your health goals.

    How to pick a health coach

    Select a number of health coaches that work with people who have goals like yours, and then have one-on-one conversations with each to narrow down your options.

    During these discussions, pay attention to how well they listen and understand what you’re looking for. The coach you choose should have a portfolio of happy clients in or close to your specific demographic. Their experience working with clients who have similar abilities or limitations to yours lets you know they understand your unique needs.

    We’re here to help you reach your goals

    The certified coaches at Precision Nutrition are experts in their field and can help you make sustainable lifestyle changes to reach your goals. You’ll not only receive customized nutrition and exercise plans, but you’ll learn the skills you need to maintain your success long-term, too.

    Our coaches will delve into your personal habits so you can understand why you make the choices you do—and add positive changes to your life. Learn more about our personalized, science-based coaching program today and start your journey to a healthier, happier you.

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  • Healthy Living Guide 2021/2022 – The Nutrition Source

    Healthy Living Guide 2021/2022 – The Nutrition Source

    A Digest on Healthy Eating and Healthy Living

    Download the printable Healthy Living Guide (PDF)

    ” data-medium-file=”https://nutritionsource.hsph.harvard.edu/wp-content/uploads/2022/01/HLGuide21-22thumb-232×300.jpg” data-large-file=”https://nutritionsource.hsph.harvard.edu/wp-content/uploads/2022/01/HLGuide21-22thumb-793×1024.jpg” class=”wp-image-18052″ alt=”Cover image of the Healthy Living Guide downloadable PDF ” width=”296″ height=”421″/>

    Download the printable Healthy Living Guide (PDF)

    Over the course of 2021, many of us continued to adapt to a “new normal,” characterized by a return to some pre-pandemic activities mixed with hobbies or habits that have emerged since 2020’s lockdowns. On the topic of food and eating, according to one U.S. consumer survey the year marked a decrease in certain behaviors that had changed abruptly during 2020. For example, fewer Americans reported that they were “snacking more” (18% in 2021 vs. 32% in 2020) or “eating more in general” (11% in 2021 vs. 20% in 2020). However, consumers also signaled a decrease in cooking at home (47% in 2021 vs. 60% in 2020); while other survey findings underscored significant disparities in food security. Beyond food, the COVID-19 pandemic continues to generate a wide range of unique and individual impacts, and the emergence of new disease variants is a sobering reminder of the urgency for increased vaccination globally, especially in low- and lower-middle-income countries.

    As we all continue to navigate the twists and turns of this pandemic, we once again invite you to do what you can to incorporate healthy behaviors into your daily life. This year’s edition revisits the core themes of eating well, being active, and getting enough sleep with selected research highlights, as well as a closer look at some popular nutrition and lifestyle topics. We hope that you find it useful, and we wish you a very healthy and fulfilling 2022.

    Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access many of the full online articles through the links below. 

    Key features this issue:

    Plus: Test your healthy living knowledge

    Hint: the answers can be found throughout last year’s Healthy Living Guide. Access the full edition here if you haven’t checked it out!

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