Health Journal Online

Tag: nutrition

  • Navigating infant formula shortages – The Nutrition Source

    Navigating infant formula shortages – The Nutrition Source

    preparation of powdered infant formula with baby bottles on the side

    Infant formula shortages in the U.S. have occurred in the past two years largely due to widespread pandemic-related supply-chain problems. A national shortage of infant formula is undoubtedly alarming for families since infants require formula when human milk is not accessible or not available in adequate amounts. Although breastfeeding is encouraged, it is not always a feasible option for mothers who return to work early or do not have access to a lactation support system. Human milk and breastfeeding may also not be possible in infants who have allergies or metabolic or gastrointestinal disorders that require special infant formulas, or who have disabilities that limit breastfeeding.

    What you can do now:

    • Consult first with your child’s pediatrician, especially if your child has allergies or special formula needs. They can inform you of safe alternative brands.
    • Be flexible in trying different brands, including generic. Many brands advertise special health benefits that have more to do with marketing than an actual difference in their nutrition content.
    • The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) offers guidelines for alternatives to brand name infant formulas and for special sensitivities in the event of a shortage.
    • If your child is older than 6 months, encourage a mixture of both infant food and formula. If they are closer to one year of age, they may be able to use toddler formula if approved by your pediatrician. After one year of age, babies no longer need formula and can be weaned off.

    What not to do:

    • Avoid hoarding commercial infant formulas, which only prolongs a shortage. The American Academy of Pediatrics advises buying no more than a 10-day to 2-week supply of formula. [1] In addition to regular supermarkets, check drugstores, smaller store chains, and reputable online sites.
    • Do not make homemade infant formulas. The U.S. Food and Drug Administration (FDA) warns that they carry a risk of bacterial contamination and may not provide appropriate amounts of nutrients and fluids required for an infant’s growth. [2] Infants have been hospitalized or even died due to use of homemade infant formula recipes lacking nutrients.
    • Do not add extra water to formula to extend its use. This will dilute the nutritional content of the formula and increase the risk for deficiencies.
    • Avoid infant formulas from other countries unless they are approved by the FDA. FDA approvals are expected soon for formulas manufactured in Europe, for instance, so contact your health care provider (pediatrician, registered dietitian) with specific questions.

    Future Directions

    Policy changes are needed to prevent a recurrence of severe formula shortages in the future. An article from the American Journal of Clinical Nutrition outlines the following action steps: [3]

    1. Completion and release of all investigative documents about formula recalls and public hearings to communicate the findings.
    2. The FDA and U.S. Department of Agriculture should create specific rules for formulas that are identified as critical for specialized use to be produced at multiple sites and preferably by multiple companies (as opposed to the current situation of specialized formulas that are produced by a small handful of companies).
    3. Establishment of a national plan related to assessment of formula needs and response to shortages, including those caused by natural disasters or recalls, especially in rural communities and for specialized and medical formulas. This should include considering the use of formulas made by reliable international manufacturers.
    4. Creation of a database of “similar” formulas (e.g., amino acid-based or partial hydrolysate formulas) easily accessible to both consumers and health care providers, so that families can easily identify similar products if their usual formula is out of stock.
    5. Changing of WIC rules to increase flexibility for families to purchase formula alternatives when a shortage occurs, with re-evaluation of the WIC state contracting processes.
    6. Strong advocacy for workplace and postpartum rules to enhance breastfeeding and increase time for breastfeeding at work and before return to work.
    7. A national policy allowing reimbursement for donor breast milk for families, especially when it is medically indicated or when formulas are in short supply.

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  • Healthy Living Guide 2022/2023 – The Nutrition Source

    Healthy Living Guide 2022/2023 – 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)

    Throughout 2022, food and nutrition were often in the spotlight, perhaps most notably with the White House Conference on Hunger, Nutrition, and Health. The national strategy that emerged from the event (the first of its kind since the original conference in 1969) aims at ending hunger and increasing healthy eating and physical activity by 2030. While the plan includes many promising approaches, such as expanding nutrition assistance programs and covering medically tailored meals under Medicare, our Department of Nutrition experts also noted some major omissions, including protecting children from unhealthy food marketing, as well as transforming the food system in response to climate change. “To have a significant impact, the administration must bring together the public and private sectors, along with philanthropists, academia, and individuals to develop truly sustainable food systems that support both public and planetary health,” Drs. Frank Hu, Walter Willett, and Lilian Cheung wrote in reflection of the event.

    Indeed, there is much work to be done in creating policies that ensure there is not only enough food to sustain current and future generations, but also make optimal choices accessible and affordable to all. In the meantime, we encourage you to incorporate healthy behaviors wherever you can—no change is too small! We hope you find this Guide useful, and we wish you a fulfilling 2023.

    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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  • Unpacking WHO guidelines on non-sugar sweeteners – The Nutrition Source

    The World Health Organization (WHO) released a new guideline on non-sugar sweeteners (NSS)—often referred to as artificial or low-calorie sweeteners—that advises against use of NSS to control body weight or reduce the risk of noncommunicable diseases. After conducting a research review, they concluded that replacing sugar sweeteners with NSS did not promote weight loss in the long term in adults and children. However, clinical trial data showed that higher intakes of NSS resulted in lower calorie intake when they replaced sugar and sugar-sweetened foods/beverages. There was no significant effect of NSS on hunger or satiety levels. Some trials showed less hunger with use of NSS, but others showed a stronger appetite in participants with higher intakes of NSS-containing beverages.

    When looking at observational cohort studies, long-term use of NSS-containing beverages was associated with an increased risk of cardiovascular disease and early death in adults. A higher intake of NSS, either in beverages or added to foods, was also associated with increased risk of developing type 2 diabetes. The WHO noted that “reverse causation” may have contributed to the positive association: participants with the highest intakes of NSS tended to have a higher body mass index and obesity or metabolic risk factors, and therefore may have already been predisposed to chronic disease (for which they were choosing NSS as a health measure). No association was found with intakes of NSS-containing beverages and cancer or cancer deaths.

    Based on these findings, WHO advised that people work to lower the overall sweetness in the diet starting early in life, as NSS do not provide nutritional value. Examples of NSS include acesulfame K, aspartame, saccharin, sucralose, and stevia. Their analysis did not study sugar alcohols (polyols) such as maltitol, xylitol, and sorbitol that are added to many foods and beverages.

    Harvard Chan School experts agreed with the WHO recommendation to tame our sweet tooths, but had some criticisms that the meta-analysis excluded certain large studies. [1-3] The omitted cohort studies—which included more than 100,000 people—found that increasing consumption of artificially sweetened beverages at the expense of sugar-sweetened beverages was associated with less weight gain over time, consistent with findings from small, short-term randomized controlled trials. Based on statistical modeling, it was estimated that replacing one serving of sugar-sweetened beverage with an artificially sweetened beverage was associated with a 4% lower risk of total mortality, 5% lower risk of cardiovascular disease-related mortality, and 4% lower risk of cancer-related mortality.

    Of course, when it comes to optimal beverages for long-term health, we should look to other options. Frank Hu, Chair of the Department of Nutrition at the Harvard T.H. Chan School of Public Health, explains that “for habitual consumers of sugar-sweetened beverages, artificially sweetened beverages can be used as a temporary replacement, although the best choices would be water and unsweetened coffee or tea.”

    Related

    The International Agency for Research on Cancer, the World Health Organization, and the Joint Expert Committee on Food Additives recently released a risk assessment of aspartame and cancer. It classified aspartame as a Group 2B carcinogen having “limited evidence” for cancer in humans, specifically liver cancer. Their prior recommendation of an acceptable daily intake of aspartame of 40 mg/kg of body weight did not change, as they acknowledged that their research review did not provide differing evidence to alter this guideline, and affirmed that an intake within this range is safe. For a 150-pound (68 kg) woman, this would mean a limit of 2,727 mg of aspartame daily, equivalent to about eleven 12-ounce cans of diet soda (one can contains about 250 mg). They stated that the evidence on cancer risk in humans based on animal and human studies was not convincing, and that more research, specifically longer-term studies with follow-up and randomized controlled trials, were needed.

    Learn more about aspartame and other sweeteners

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  • Kate Scarlata’s impact on GI nutrition​ ​

    Kate Scarlata’s impact on GI nutrition​ ​


    Kate Scarlata is a world-renowned expert in GI nutrition. She’s a researcher, author, podcast host, and sought-after speaker, but the work she’s most proud of? The thousands of patients she’s helped throughout her decades-long career. Hear more about how she got started in GI nutrition, how the landscape has changed, and how her tenacity has helped bring nutrition to the forefront of patient care. Kate’s advice for the next generation of dietitians: “Educate yourself. Follow the science.” Tune in to this inspiring and empowering conversation to hear more of her career reflections from her incredible career and insights on where the profession is headed. 

    Hosted by Kristin Houts

    Biography

    Kate Scarlata MPH, RDN is a US-based gastroenterology specialized registered dietitian, researcher, writer and speaker with over 3 decades of clinical experience. Kate is a New York Times best-selling co-author of 21-Day Tummy Diet, co-author of The Low FODMAP Diet Step by Step and her latest book, Mind Your Gut, co-authored with GI psychologist Dr. Megan Riehl. Kate has made significant contributions to the field of GI nutrition. She is widely regarded for her insightful presentations at both national and international GI meetings.  

     

    In this episode, we discuss:​

    • Kate’s personal experience that led to a career in GI nutrition 
    • How empathy and empowerment impact patient care 
    • The changing role of diet in the management of several GI conditions 
    • What’s next in nutrition – and where dietitians need to be! ​

    Additional resources

    Connect with Kate on her website or Instagram and hear her conversations with leading gastroenterology experts on The Gut Health Podcast 


    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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  • Fitness Distilled | Your final stop for trustworthy training and nutrition information.

    Fitness Distilled | Your final stop for trustworthy training and nutrition information.

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  • WHO releases updated guidelines on defining healthy diets – The Nutrition Source

    Harvard experts say most recommendations are well-supported, but guidance on total fat intake omits decades of evidence

    The World Health Organization (WHO) has released updated guidelines for defining healthy diets, with particular attention to carbohydrates, total fat, and specific types of fat such as saturated and trans fats. The guidelines are an addition to their previous recommendations on added sugars, sodium, and non-sugar sweeteners. With the exception of total fat intake, the recommendations below are geared toward everyone ages 2 and older:

    • A healthy dietary pattern—a combination of foods that is influenced by availability, affordability, preferences, culture, traditions, and other factors—is encouraged with the core tenets of adequacy, diversity, balance, and moderation.
    • A variety of food groups and a variety of foods within each food group are encouraged to reduce the risk of vitamin and mineral deficiencies, and to provide health-promoting components found in a diverse diet.
    • Carbohydrate intake should comprise 40-70% of total calorie intake and come mainly from minimally processed whole grains, vegetables, fruits, and legumes, with research finding that these foods are associated with a reduced risk of deaths from any cause and diet-related non-communicable diseases (e.g., diabetes, cardiovascular disease, cancer). They advised 400 grams of fruits and vegetables daily (equivalent to about 2 servings each), and 25 grams fiber daily.
    • Saturated fatty acid intake should be reduced to 10% or less of total calorie intake, and trans fat intake to 1% of total calorie intake, which is associated with reduced risk of deaths from any cause, reduced cardiovascular disease, and lower LDL levels. They advise replacing saturated fatty acids with polyunsaturated fatty acids.
    • Total fat intake for adults ages 20 and older should comprise 30% or less of total calorie intake for the prevention of unhealthy weight gain, and the type of fat consumed should be mostly unsaturated fatty acids. This amount was associated with reduced body weight, body mass index, waist circumference, and body fat percentage. They cited evidence that suggested a dose response, in that the more fat intake was reduced, the greater the reduction in body weight. A reduced-fat intake was associated with a lower calorie intake, leading to decreased weight. The guidelines also cited that individuals who can maintain their weight may be able to consume higher levels of fat greater than 30%; for example, one may consume 40% of calories from fat but intakes of carbohydrate and protein would decrease in order to maintain energy balance by consuming the same calorie level. [1]

    Experts in the Department of Nutrition at the Harvard T.H. Chan School of Public Health disagreed with the WHO guidelines to limit total fat intake to 30% or less of total calorie intake, citing evidence from dozens of long-term cohort studies and randomized trials that showed a lack of benefit of low-fat diets for lowering risk of chronic conditions including cancer, diabetes, cardiovascular disease, and weight loss. For example, the PREDIMED trials—which randomly assigned people to a Mediterranean diet with a higher fat intake of 39-42% of total calories (mostly from unsaturated fats) or a low-fat diet—found a lower risk of cardiovascular disease and type 2 diabetes on the higher fat diet. [2,3] The Harvard researchers also expressed concern that lowering total fat intake could mean increasing carbohydrate intake, especially refined carbohydrates and sugars, which has been shown to increase blood pressure and triglycerides.

    “The new WHO recommendation that intake of total fat be limited to 30% of calories is narrowly based on one deeply flawed meta-analysis of weight gain,” said Dr. Walter Willett, Professor of Epidemiology and Nutrition. “This ignores the last several decades of research on dietary fat and excludes the traditional Mediterranean diet, which has been widely recognized as a healthy model for eating, based on a massive body of evidence. Although other aspects of the WHO dietary recommendations are well-supported, the limit on total fat is best ignored.”

    In the meta-analyses supporting the WHO guidelines, Willett and colleagues noted that the WHO report did not include a comprehensive assembly of randomized controlled trials but rather selective studies in which weight change was not the primary outcome, and many participants had chronic conditions like cancer, diabetes, and cardiovascular disease, and therefore were not considered healthy.

    They also noted that the meta-analyses excluded studies that were carefully designed to look at dietary fat and weight changes, and that many of the included studies provided an unequal intervention. For example, in many studies, the low-fat diet group received intensive guidance and monitoring of fat reduction, whereas the control group received no advice or monitoring. This is meaningful as close dietary guidance and monitoring itself results in small reductions in weight.

    “Even if the result of the meta-analysis were to be believed, the difference between the low- and high-total fat groups was only about two pounds (0.9 kg after accounting for sample size), hardly sufficient to be setting global dietary recommendations,” Willett added. “On the other hand, the type of dietary fat has major implications for long term health and wellbeing, and the recommendation to emphasize unsaturated sources of fat from plants over those high in saturated and trans fat is well-founded.”

    Last updated July 18.

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  • Healthy Living Guide 2023/2024 – The Nutrition Source

    Healthy Living Guide 2023/2024 – The Nutrition Source

    A Digest on Healthy Eating and Healthy Living

    Download the printable Healthy Living Guide (PDF)

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    Download the printable Healthy Living Guide (PDF)

    “The apple in your hand is the body of the cosmos.” – Thich Nhat Hanh

    Happy New Year, and welcome to the fourth edition of the Healthy Living Guide! 2023 was an exciting year in the Department of Nutrition, as we celebrated the launch of the Thich Nhat Hanh Center for Mindfulness in Public Health. Aligned with its name and location, the Center is committed to researching ways to apply mindfulness to improve well-being at the population level—not just for individuals, but across large groups globally. Mindful eating and its impact on both personal and planetary health is a core focus of the Center—a theme you’ll find integrated throughout this year’s Guide.

    You’ll also see research highlights and tips related to our annual categories of nutrition, physical activity, and sleep, including the latest findings on ultra-processed foods and mental health, turning up the tunes and moving with Zumba, and evidence on different sleep “chronotypes” and health.

    Wishing you a healthy, fulfilling, and mindful 2024.

    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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  • Nutrition and Wellness

    Nutrition and Wellness

    Introduction: Diet and wellness go hand in hand, as a properly well-balanced diet regime performs a vital purpose in maintaining total overall health and well-being. In modern decades, the worth of nutrition has received sizeable interest, with lots of people in search of approaches to increase their nutritional patterns and enhance their overall health. In this article, we will delve into the globe of nourishment and wellness, checking out the key ideas, benefits, and realistic strategies for accomplishing a wholesome and well balanced way of life.

    The Value of Nutrition: Nourishment is the method of offering the overall body with the required nutrition, natural vitamins, and minerals to operate properly. A properly-well balanced diet program presents the entire body with the creating blocks it needs to manage power, maintenance tissues, and assistance immune functionality. A diet loaded in vital vitamins can assistance to protect against persistent illnesses, this sort of as heart ailment, diabetic issues, and particular cancers.

    The human human body is composed of close to 60% water, and the greater part of our diet plan is composed of carbs, proteins, and fat. It is critical to take in a assortment of nutrient-dense foods to make certain that our bodies get all the necessary vitamins. A diet program that is high in processed and sugary meals, on the other hand, can direct to continual wellness challenges and reduced general health.

    Vital Rules of Nourishment: There are quite a few vital principles of nourishment that can enable folks attain a healthier and balanced diet. These concepts involve:

      • Assortment: Consuming a range of foodstuff from all meals teams guarantees that the physique gets all the vital nutrition. Intention for a rainbow of colours on your plate to make sure a array of vital vitamins and minerals.
      • Stability: A effectively-balanced food plan is 1 that gives the system with the vital vitamins in the appropriate proportions. Goal for a balance of protein, carbs, and healthier fat at every single meal.
      • Moderation: Consuming food items in moderation is important for preserving a healthier food plan. Stay clear of overindulging in processed and sugary foodstuff, and as an alternative aim on full, nutrient-dense foods.
      • Part Regulate: Portion manage is critical for keeping a healthful eating plan. Goal for acceptable serving measurements to prevent overeating and assistance bodyweight administration.

    Positive aspects of Nourishment: A properly-balanced diet program presents quite a few gains for all round overall health and properly-remaining. Some of the essential added benefits incorporate:

      • Electrical power: A food plan abundant in complete, nutrient-dense foods gives the system with the necessary electrical power to guidance day by day pursuits.
      • Immune Operate: A nicely-balanced diet delivers the overall body with the necessary nutrients to assist immune operate, decreasing the possibility of health issues and an infection.
      • Fat Administration: A eating plan that is substantial in total, nutrient-dense food items can assistance pounds reduction and upkeep, lowering the threat of persistent conditions these kinds of as coronary heart condition and diabetic issues.
      • Glowing Skin: A diet abundant in antioxidants, nutritional vitamins, and minerals can assist to strengthen skin well being, minimizing the overall look of fine traces and wrinkles.

    Functional Ideas for Reaching a Nutritious Diet: Acquiring a healthy diet program is a lot easier than you believe, with numerous useful suggestions to assistance your journey:

      • Food Setting up: Plan your foods in progress to ensure that you are consuming a variety of nutrient-dense foods. Take into account meal organizing applications or sites to make food planning less complicated.
      • Grocery Shopping: Shop for complete, nutrient-dense food items at regional farmers’ markets or grocery outlets. Avoid processed and sugary foods, opting as an alternative for total grains, fruits, and greens.
      • Cooking: Cooking at residence is critical for keeping a wholesome eating plan. Purpose for 3-5 dwelling-cooked meals for every 7 days, utilizing new, whole ingredients.
      • Drinking water Ingestion: Intention for 8-10 eyeglasses of drinking water per day, raising your ingestion to 12 glasses if you are physically energetic or live in a hot weather.

    Conclusion: Nutrition and wellness are closely connected, with a perfectly-well balanced diet furnishing a lot of positive aspects for all round overall health and well-remaining. By following the important ideas of nutrition, incorporating a variety of entire, nutrient-dense foods, and practising functional recommendations, men and women can realize a healthful and well balanced eating plan that supports their over-all wellbeing and well-becoming.

    FAQs:

    Q: What are some key nutrition to target on? A: Target on critical vitamins and minerals these as vitamin D, omega-3 fatty acids, and probiotics, which are vital for total overall health and very well-becoming.

    Q: How can I include more fruits and greens into my diet? A: Goal for at the very least 5 servings of fruits and greens for each day, incorporating a wide range of shades on your plate to assure a range of critical vitamins and minerals. Try out incorporating fruits and vegetables to meals and snacks, or incorporating them into smoothies and salads.

    Q: What are some healthful snack selections? A: Balanced snack selections incorporate fruits, veggies, nuts, seeds, and total grain crackers. Prevent sugary and processed treats, opting as an alternative for nutrient-dense alternatives that help over-all wellness and properly-remaining.

    Q: How can I retain a healthier food plan on-the-go? A: Pack wholesome treats and foods in advance, these as fruits, greens, nuts, and entire grain crackers. Look at meal scheduling applications or web sites to make food arranging simpler, and choose for healthful takeaway selections when eating out.

    Q: What are some typical nutrition myths? A: Typical nutrition myths consist of the belief that body fat is lousy for wellness, that all carbs are unhealthy, and that lower-extra fat foods are healthful. Intention for a balanced diet program that incorporates a wide variety of nutrient-dense meals, steering clear of restrictive diets and trend foodstuff.