Environmental Nutrition

A Heart-Wise Diet for Life

Scores of books on the shelves and articles on the Internet promise the perfect diet plan to stave off heart disease. The problem is that a lot of these plans just add noise to the discussion and offer no clear solution. Some advise eating plenty of fish rich in omega-3 fatty acids, while others tout the benefits of a strict vegan diet. Some plans have you munching nuts and drizzling olive oil while others require you to shun all fats. What’s a heart-wise dieter to do?

Surprising Nutrition Facts on Foods

These days we’re on nutrition information overload—food and diet news is everywhere, from magazines to talk shows to websites. To find valid nutrition information, look for reputable magazines and websites with articles written by credible nutrition experts, such as registered dietitians, who carry the professional suffix “R.D.” behind their names. Be cautious of consumer websites that have products to sell (websites ending with “.com”); instead use reliable websites, such as government organizations (websites ending with “.gov”), universities (websites ending with “.edu”), and evidence-based health organizations (websites ending with “.org”).

Let Whole Grains, Milk and Fruit Kick Start Your Day

Starting the day with a healthy breakfast can jumpstart your morning and set a positive tone for the whole day. Taking in some fast-breaking fuel is not only energizing, it can sharpen your mental and physical performance and help you maintain weight control. Take these factors into consideration as you’re planning the perfect breakfast to power your day.

Zesty Citrus Fruits Signal Powerful Health Benefits

Around the globe, citrus fruits, such as oranges, grapefruit, kumquats, lemons, and limes, are among the most popular fruits because of their tangy flavor and potent nutrient lineup. Originating in Southeast Asia in 4,000 BC, citrus fruits soon conquered the world, as they became cultivated and incorporated into the food culture in many countries. The American Southern tradition of lemonade, along with Scottish marmalades, and North Africa’s preserved lemons are a few examples of the way people have used their prized citrus.

Control Your Cholesterol with a Fiber-Rich, Plant-based Diet

Whenever you hear someone talk about cholesterol, it’s always about the “good” high density lipoprotein (HDL) and the “bad” low density lipoprotein (LDL) types. But there’s much more to cholesterol than just two simple numbers, researchers say. While HDL and LDL are still lipids that your health professional will continue to monitor, scientists now understand that those two major lipoprotein measurements can be broken down into many smaller measurements. And it’s those subgroups that now provide a far more accurate picture of your cardiovascular disease risk.

Kids’ Meals: Work in Fruits and Veggies

If you have little ones in your family, or at least ever eat out with them, you’re familiar with the coloring book menu most sit-down restaurants offer, or the fun bags and boxes fast food eateries provide. You also may have noticed that in many restaurants the kids’ options are limited to fried chicken fingers, hot dogs, burgers, and mac & cheese. Not that there is anything wrong with those items once in awhile, but the best scenario is kids’ meals that recognize their palates are expanding beyond those basic four. Fortunately, quite a few restaurants have become more creative in meal offerings for their youngest patrons.

Defining “Natural” on Food Labels

Natural foods are one of today’s hottest trends. But the U.S. Food and Drug Administration (FDA) has yet to define the term “natural” on food labels, although they don’t object to companies using the term if the food does not contain added color, artificial flavors or synthetic substances. However, this does little to add meaning to the “natural” claim companies are slapping on food products left and right.

A Promising Seafood Antioxidant

The story on astaxanthin’s role in supporting marine life is intriguing. And supplement makers have jumped all over it by marketing astaxanthin with glowing titles such as “nature’s strongest antioxidant”, claiming they provide all sorts of health benefits, including beauty, eye, joint health, and more. But is there any evidence to prove the story true?

Vegetables on the Sly

Science supports hiding veggies, as well as letting them stand alone. A recent study published in the July 2011 American Journal of Clinical Nutrition found that preschoolers who were fed foods whose caloric density was reduced by increasing the proportion of hidden pureed vegetables, significantly increased their daily vegetable intake between 50 and 73 percent. The children ranked the entrees similarly in taste whether they had no added vegetables, tripled, or quadrupled vegetable content, but they consumed 12 percent fewer calories in the quadrupled vegetable entree compared with the no added vegetable entree.

Peanuts Shell Out Many Health Benefits

Peanuts have long been known for reducing the risk of heart disease when eaten daily in small amounts (one ounce), and research has since linked them to the prevention of other chronic diseases, including diabetes and certain types of cancer. A 16-year study of over 80,000 women in the Nurses’ Health Study found that peanuts may improve glucose and insulin balance, suggesting a link between nut and peanut butter consumption and lower risk of type 2 diabetes. Fortunately, studies also show that increased yet moderate consumption of peanuts does not lead to weight gain.

Research Roundup: February 2012

University of California, San Diego researchers studied the impact of different types of fats on cultured cells to learn for the first time that saturated fats activate receptors linked to the development of chronic disease such as type 2 diabetes, while polyunsaturated fats deactivate the receptors, boosting metabolic and cardiovascular benefits. These findings may lead to the development of medications to help prevent obesity and type 2 diabetes.

View or print a copy of the entire February 2012 issue of Environmental Nutrition

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