Over the past few years, plant-based diets have gained a lot of popularity. Plant-based diets  often have a lower carbon footprint than diets centered around animal products, can be less expensive, and result in many benefits towards your overall health. When transitioning to a diet centered around plants, many people are confused about what plant-based means and how to successfully follow this way of eating. Read more to learn about going plant-based and tips to help you on your journey!

 

Defining Plant Based

While the terms ‘vegan’ and ‘plant based’ are often used interchangeably, there is a slight difference between the two. Vegan diets avoid all types of animal products including dairy, meat, and fish. Meanwhile, plant based diets are more flexible. People who follow a plant based diet center their meals around plant-derived ingredients, but “they may, occasionally, consume meat, fish, or dairy products” (1). Whether you decide to eat a fully vegan diet or a plant based diet, both ways of eating have several health benefits.

 

What are the Health Benefits of a Plant Based Diet?

Eating a diet based on plants often gets a negative reputation for being low in protein, B-12, iron, and other essential vitamins that the body needs to function. However, plant based diets can provide “all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients” (2). Removing meat from your diet does not mean that your diet has to be low in protein. Beans, legumes, whole grains, nuts, and seeds have adequate amounts of protein for anyone, even athletes. 

 

Additionally, it is common for vegans to take B-12 and iron supplements since plant based diets are often deficient in these nutrients. Find B-12 in certain non-dairy milks, nutritional yeast and other fortified products. Plant based sources of iron include spinach, dark chocolate, and beans (1). 

 

Before transitioning to a diet centered around plants, consult a medical professional to see if this way of eating is right for your body and lifestyle. 

 

Tip #1: Ease Into It 

When I first started my plant-based journey, I slowly started cooking more vegan meals during the week instead of immediately cutting out all animal products. I found it easy for me to make breakfast and lunch without any meat or dairy, but since I would cook dinner for my family, I usually had meat in the evenings. Slowly introducing more plant-based meals and ingredients is a great way to see if plant-based eating is something you enjoy. I have been lactose intolerant for my whole life, so I was already familiar with all the dairy-free options that were out there. For example, if you usually have an egg scramble for breakfast, try making a scramble with tofu crumbles and vegan cheese!

 

Tip #2: Look For Outside Inspiration

Another way to get into vegan cooking is to look for outside inspiration, especially if you feel like you’re having trouble with creating meals. Since most American food is based around meat and animal products, a lot of people don’t know how to cook meals without using meat as the main ingredient. Look for vegan or vegetarian blogs, social media accounts and cookbooks to provide you with recipes and product recommendations. There are two plant-based cookbooks that always have my back when I have no idea what to cook: Love To Cook It by Samah Dada and Love Real Food by Kathryn Taylor. Samah’s recipes are inspired by flavorful Indian dishes from her childhood. Meanwhile, Taylor’s book has everything to offer from comforting stews to delicious salads.  

 

Tip #3: Invite Your Friends To Join You

Starting your plant-based journey with friends can also make the experience easier and more enjoyable. A great way to bond with friends and try out vegan recipes is to gather some friends to cook a plant-based meal or dessert with you! Another option is to have a vegan potluck and challenge your friends or family make their favorite recipes without animal products! Additionally, since plant-based eating has gained a lot of traction in recent years, it’s easier than ever to find vegan options when eating out. Perhaps try a vegetarian or vegan restaurant in your neighborhood or browse the HappyCow app to find vegan restaurants in your area! After your meal, think about how you can recreate some of the dishes you ate at home. 

 

A lot of people think going vegan can be more expensive than eating animal products. While this can be true for certain specialty items like non-dairy milks, vegan cheeses, and non-dairy ice cream, dried beans and lentils or natural nut butters are inexpensive options that can be bought in bulk and won’t break the bank! 

 

Tip #4: Get Creative

Turn vegetables into delicious main dishes with the right preparation and seasoning. If you thought you couldn’t give up chicken wings, cauliflower has the perfect meaty texture to replace chicken! Find Jackfruit in canned form at the supermarket. It serves as a substitute for pulled pork or chicken. From tacos to sandwiches, jackfruit is a very versatile vegetable in vegan cooking! Look online for other vegetables that you can transform into delicious dishes. 

 

I also started to eat more grains since I went vegan. Grains including farro and quinoa are a great base for meals and can add some extra protein and fiber to plant-based recipes. Some other staple grains that I always have on hand include whole grain pasta, chickpea or lentil pasta, rice, and soba noodles. Pad thai, pesto pasta with veggies, and quinoa salads are all meals that I cook weekly.  

 

While I love being vegan for environmental reasons, health benefits, and animal rights, I don’t eat plant based 100% of the time. If I’m craving tuna, sushi or Greek yogurt, I will eat those foods. Eating a more plant-based diet does not mean that you have to strive for perfection and it should never feel restrictive. With all of the amazing alternative products, recipe inspiration, and restaurants that exist today, eating plant-based is now easier than it’s ever been.

 

Looking for some no-cook recipe ideas that incorporate some plant-based meals? Click here!

 

Resources

1. https://www.medicalnewstoday.com/articles/326176
2. https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

For many people, grocery shopping can feel like a chore. If you have a busy schedule, it’s difficult to fit in time for grocery shopping during the week. Additionally, not everyone has the time to prepare three meals and snacks during the day while attending school and/or working. Whether you order groceries online or make one to two larger trips to the grocery store each week, this expansive list of grocery staples will make daily meal preparation so much easier. If you prefer to meal prep, there will be some tips on how to buy enough ingredients to last the whole week!

A healthy and balanced diet doesn’t exclude food groups or macronutrients entirely. Each week you should make sure that your grocery cart includes items from each of the three macronutrient categories: carbs, proteins, and fats.  While it’s important to purchase foods that will nourish and satisfy you, such as high quality protein sources and produce, you should also allow yourself to purchase foods that you might consider as ‘treats’ or ‘fun foods.’ Grocery shopping doesn’t have to be boring and should bring some excitement into your life!

Note: If you’re someone who meal preps at the start of each week, try choosing a few different breakfast, lunch, and dinner recipes instead of eating the same exact meal everyday. Adding some variety into your meals, even if you cook ahead of time, will ensure that you’ll actually want to eat what you’re meal prepping. 

 

Carbohydrates 

Carbohydrates are our first macronutrient category. Carbs are often demonized by diet culture, but in reality carbs are the body’s main source of energy and should be incorporated in every meal. If you’re especially busy, choosing carb sources that are higher in fiber is a great way to feel more satiated after meals. 

• Bread – While everyone has a personal preference on what type of bread they prefer, sprouted and whole grain bread often has a higher fiber content and a little extra protein than traditional white bread. If you prefer to buy loaves of bread, cut the loaf into slices and place the slices in a bag in the freezer to prevent the bread from going stale. 
• Pasta – Pasta is a great ingredient to meal prep at the start of the week because it can be eaten in a cold pasta salad or can be heated with marinara sauce, grilled vegetables, and a protein source. Chickpea or lentil pasta is a great product that’s high in protein and great for anyone on the go. 
• Grains – Rice, quinoa, couscous, farro, the list goes on! Grains are a great carb source that pair well with a variety of cuisines. Farro and quinoa are also high in protein which is an added bonus for vegans and vegetarians who might need some help in that department. 
• Tortillas and wraps – Tortillas, wraps, and pitas are great to have on hand during the week. Use corn tortillas for tacos, pair wraps with egg salad, and snack on pita with hummus during the day!
• Oatmeal – Oatmeal is a staple breakfast item that can have so many flavor opportunities. Place oats, milk, chia seeds, and any other add-ons of choice (berries, cocoa powder, cinnamon) in a jar in the fridge overnight. Now you have overnight oats to eat in the morning without worrying about prep time!

 

Proteins

Protein not only helps you feel satiated but is so important for muscle growth and cell repair. If you lift weights or follow a resistance training program, a diet with adequate protein helps to build up the muscles that are recruited during training. 

• For meat eaters – Lean meats such as ground turkey, chicken breast, and fish are great protein options to make during the week. If you prefer to not cook meat, check your freezer aisle for pre-cooked proteins that can easily be reheated and added to any meal.
• Eggs – Use eggs in breakfast scrambles during the week or buy hardboiled eggs for sandwiches, egg salad, or a convenient snack.
• Vegan/Vegetarian options –  Canned beans, tofu, tempeh, frozen edamame, and veggie burgers are convenient ways for non-meat eaters to get in their daily protein. Try not to rely on meat substitutes that might contain fillers and additives.
• Yogurt – Yogurt, such as Greek yogurt, can be a very high protein snack. Add yogurt into fruit smoothies for an extra protein boost in the morning. 

 

Fats

If you have difficulty feeling full after meals, you might not have enough fat in your diet. 

• Seeds – Adding in chia seeds and flaxseeds into your meals is a great way to get in your omega-3s. Prepare a batch of chia seed pudding for the week or add in a tablespoon into your morning oats or yogurt. 
• Avocado – Avocado really goes with anything and is a great substitute for mayonnaise. Add mashed avocado into a turkey sandwich or tuna salad. 
• Nuts – Nuts contain important minerals and healthy fats to keep our energy up during the day. Any variety of nut you prefer will work, but walnuts are an especially good source of omega-3’s.
• Avocado/olive oil – Avocado oil is great for cooking food at high temperatures, while olive oil is excellent for lower temperatures or for mixing with vinegar and herbs for a homemade salad dressing.
• Nut butter – Any variety of nut butter will do, but make sure you are looking for a simple list of ingredients: nuts, oil, and salt (optional).

 

Produce

While it is best to buy produce that is seasonal, local, and/or organic, this is not accessible to everyone and can often be expensive. If you worry about produce spoiling in your fridge, stock up on a few bags of frozen veggies and fruit just in case! Frozen produce can also be significantly cheaper. 

• Spinach – Get your greens in by adding in a handful of spinach into meals when you can. Spinach pairs well with almost everything from egg scrambles to pasta to stir fry!
• Bananas – Bananas are the perfect pre-workout snack but taste great in smoothies, oatmeal, and cereal bowls!
• Berries – Blueberries are high in antioxidants. Top off yogurt bowls with a handful of berries or use frozen berries in smoothies for a thicker consistency.

Bell peppers, zucchinis and mushrooms are a few other vegetables that are used in a variety of dishes and cuisines making them great vegetables to have on hand. Choosing three to four different vegetables and two to three fruits when you go grocery shopping ensures that you’ll have a wide variety of produce for meals during the week.

While the items listed above are staple items, don’t forget to purchase beverages such as milk (dairy or plant milk), snacks, dips and sauces, and dessert items. Grocery shopping should be fun and inspire you to try new items and recipes! Need ideas for recipes? Check out our blog post on no-cook meals you can make anywhere (even in a dorm!).

Almost all food is processed to some degree; the differences between processed food products lie within the ingredient list. If you have ever seen the back of most food packaging labels, you have probably seen that it has both “Nutrition Facts” and “Ingredients” sections. Many consumers may say they feel overwhelmed by all the words they see and that is completely understandable! Ingredient lists reside near the bottom of a food label. Many of the words are understandable, but some may be completely unrecognizable.

In this blog, you will learn the relationship of the nutrition facts section to the ingredients section. Additionally, we’ll compare some food products based on their ingredient list as some examples and you will learn some tips for reading food labels and the significance of some specific ingredients used often in products. 

 

Important Ingredients to Look for

As mentioned, there are key components to pay attention to on a nutrition facts label. 

Added Sugars

Added sugars were added to the nutrition facts label so that people could make informed choices based on their needs. What is not told, is that “Added Sugars” is not synonymous with the ingredients list. There are many terms for sugar, such as: 

• High fructose corn syrup
• Brown rice syrup
• Corn syrup (50% sugar, 50% oligosaccharides)
• Terms ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
• Fruit concentrate, which fruit without the pulp or skin. This removes the fiber and vitamins, leaving only sugar in the form of fructose. (1) (2)

Artificial Sweeteners

Like sugar, there are a number of names and types for artificial sweeteners that are added to products to add sweetness while providing no added sugar. Some examples of artificial sweeteners are: saccharin, aspartame, and sucralose. (3) Numerous studies have mentioned that artificially sweetened foods and beverages can be a great alternative to limit sugar intake and mention some benefits, but also some drawbacks: 

• Confuse the brain because body is not receiving calories for perceived sweetness
• Make you eat more to feel full/increase hunger
• May disrupt balance of gut bacteria
• Easy alternative to decreasing sugar consumption, can help with weight control
• Can help with reducing added sugar intake 

There is some research that links artificial sweeteners to issues with type 2 diabetes, cardiovascular disease, and increased cravings. While artificial sweeteners are generally considered safe, much of the insight mentioned requires more research on the effects of artificial sweeteners. (3)

 

Guar Gum and Xanthan Gum

Guar gum contains high amounts of fiber and to reduce levels of blood pressure. The fiber thickens and binds foods. Excess consumption may cause some symptoms like gas, bloating, or cramps. (4)

Xanthan gum is another common additive meant to thicken or stabilize food. There is some research that ties xanthan gum to reduced levels of blood sugar and cholesterol. It is possible someone may experience digestive issues like gas and bloating when consumed in excess. (5)

 

Other Ingredients to Note

Nitrites/Nitrates: Good for preservation in processed meats to prevent bacterial growth. They are linked to higher risk of cancers with high intake. (6) It is recommended to look for nitrate- or preservative-free foods.

Enriched Wheat: This term is usually a “buzzword” to make the ingredient seem better than it is. When wheat is “enriched,” it is processed to remove the bran and endosperm. This process causes the wheat item to lose much of its nutrient value. Look for 100% whole wheat varieties instead. 

Lecithin: Comes in powder or liquid forms from soybeans or dehydrated sunflowers. Lecithin provides a texture to help foods mix, such as incorporating a powder into liquid. Its research boasts a host of benefits, like reduced cholesterol. (7)

Natural Flavors: Natural flavors must originate from a plant or animal material and are used to enhance flavor. Natural flavors are still highly processed, can be sourced from genetically modified crops, and contain chemical additives, like preservatives and solvents. (8) The word “natural” contains many different meanings, although it is often understood as healthy.  

 

How can you Determine the Quality of a Food Item?

Now that we know more about some ingredient terms, here are some things to remember when reading the label: 

• All foods must list their ingredients in order of predominance
• First three to five ingredients are the most prominent. 
• Don’t hang on any specific term to look out for (i.e sugar has a large list of names that all mean about the same thing)
• Compare the ingredients to the nutrition facts.

Now that we know this, let us check out some products to compare!

 

Protein Bars

The protein bars mentioned are in “blueberry flavor,” except the MET-RX bar because they only had a fruit flavor in apple; this allows for consistency.

RXBAR

If we look at the ingredient list, the first mentioned are dates – a fruit sugar and fiber. Following dates are egg whites, almonds, and blueberries. Natural flavors come last, indicating minimal amounts compared to all of the other ingredients in the protein bar.

CLIF BAR

Clif Bar highlights using whole ingredients for its products. Important points include:

• No artificial sweeteners. 
• In the list of ingredients, almost every other ingredient is a form of sugar; note that while “organic,” organic sugar is still sugar. 
• Other ingredients listed near the top are organic rolled oats, an organic protein isolate (which is composed of 90% or more protein), and organic almonds. 

All these ingredients offer a good amount of nutrients. Clif Bar does have a slightly higher amount of sugar in it, but can provide great fuel for the body to tackle going for a jog, working out, and to gain weight. 

LUNA BAR

Similar to the ingredient lists on the Clif and MET-RX Bar, LUNA Bars have a longer list. However, most words are not difficult to understand. 

• Compared to sodium in the RXBar (140 mg), Clif Bar (180 mg) and the MET-RX Bar (390 mg), the LUNA Bar (95 mg) has a low amount. 95 mg of sodium accounts for a small percentage of your daily averages.
• The LUNA Bar puts its protein blend at the beginning, meaning the protein blend is the most predominant ingredient.
• There is moderate amounts of carbohydrates, which primarily come from four sources of sugar. None of these sources are artificial. 

I would recommend this bar before going to the gym or on a run, like Clif Bar. LUNA bar could do okay as a midday snack because of its lower amount of sugars and high fat and protein.

MET-RX Bar

Deemed as the “meal-replacement bar,” MET-RX has a claim to fame for its high amount of protein. The sodium count on this bar is high too. This bar’s list is fairly daunting to look at, but the main thing to notice is the first half of the ingredient list makes up three ingredients. Let’s break it down: 

1. “Soy crisps,” consist mostly of soy protein isolate.
2. “Apple layer,” many sugar sources. 
3. “Yogurt flavored coating” contains mainly cultured whey protein concentrate.
4. Corn syrup 
5. METAMYOSIN, a protein blend. 
6. Maltitol syrup – a sugar alcohol (denoted by the -ol suffix). Maltitol syrup is a sweetener that contains some carbohydrates. 

This bar contains a lot of protein and carbohydrates, and a fairly high amount of saturated fat. This bar provides what it states, but there are many extra additives.  

 

Protein Powders

Quick Terms:

Concentrates are primarily about 70–80% protein and contain some lactose (milk sugar) and fat.

Isolate contains 90% protein, or higher, with less lactose and fat 

TGS Whey Protein

This is a blend of only whey protein concentrate and sunflower lecithin, an emulsifier that helps the whey mix together. This blend was made with intent for absolutely no additives and is unflavored. This example shows that many of the extra ingredients in the following powders enhance flavoring. 

GHOST Whey Protein Powder

This ingredient list is shorter than some of the other companies. 

• The whey protein mix is composed of whey protein isolate, concentrate, and hydrolysate. 
• Although the formula isn’t entirely natural, they have lowered – not eliminated – the amount of troublesome ingredients used in many other whey powders, such as:
  • High Fructose Corn Syrup
  • Molasses
  • Sugar 
• The most notable additive is sucralose, an artificial sweetener. 

The good thing is there are a total of 4g of sugars in this blend and 2g of added sugar, making it a fair recommendation based on its composition.

PROJym Protein Powder

• The first ingredient listed is a mix of protein: this is a protein blend made from micellar casein, milk protein isolate, whey protein isolate, and egg white
• Next is a creamer containing coconut oil, maltodextrin, food starch and a mixture of fat emulsifiers with a salt component. 
  • Coconut oil does provide some good fats, but mostly contains saturated fats. 
  • Maltodextrin contains some sugar, but it’s only present in small amounts in food. Maltodextrin is a mixture of starchy vegetables – like corn or potatoes
  • ProJym Protein powder contains natural and artificial flavors.

This powder is quite healthy all together. It has a reduced amount of additives with a high quality protein blend.

 

Dressings

Annie’s Cowgirl Ranch

Annie’s has all organic ingredients, which start with water, expeller-pressed canola oil, apple cider vinegar, buttermilk, and cane sugar. 

• We extract canola oil using pressure, which is better than methods using heat that may alter the oil. Canola oil reduces LDL cholesterol, but does contain a high amount of omega-6 fatty acids. 
• Apple cider vinegar fights against free radicals and cell damage and contains polyphenols, which may reduce inflammation.  This component isn’t high in a dressing blend, but it is acidic; consuming too much may damage teeth or upset your stomach. 
• This dressing contains a little carbohydrate, 1 gram of saturated fat, and a high amount of sodium (240mg). 

 

Hidden Valley Ranch

• The first ingredient is vegetable oil (from soybean and/or canola), which is seen as generally  healthy by the FDA.
  • Soybean oil has omega-6 fatty acids. When consumed too often, it may lead to chronic inflammation.
  • These types of oils are fragile and susceptible to degrading to chemicals that are harmful to the body.
• After vegetable oil is water, sugar and salt. 

Hidden Valley doesn’t contain too many carbohydrates (2g), but it does have a higher amount of sodium (260mg).

 

Whole30 Ranch

Like Hidden Valley, Whole30 starts with an oil, but this time they used high oleic sunflower oil.

•  This oil is healthier than soybean or canola oil because high oleic oils contain monounsaturated fats, which help reduce LDL cholesterol. 
• Following the high-oleic sunflower oil is water, egg yolks, and distilled vinegar. 

Whole30 contains zero carbohydrates and a little less sodium (210 mg) than Hidden Valley

 

Conclusion

Whole foods that aren’t packed with lots of additives are generally the best way to go. If you do decide to buy processed foods, it’s good to know some common ingredients to look out for.  Some ingredients may not be present in significant enough quantities to affect dietary quality. Lastly, make sure to compare ingredients back to the nutrition facts. Multiple forms of sugar, for example, can be listed numerous times, but the overall amount of sugar and added sugar on the nutrition facts label may not be significantly high. Don’t be scared of processed foods, but do be cautious. Good luck shopping!

 

Need more help with understanding food labels? Check out our other blog post regarding updated to the nutrition facts label!

 

Resources

Protein Bars

https://www.rxbar.com/media/pdf/R/RX_Catalog_Fall_2019.pdf

https://www.walmart.com/ip/LUNA-BAR-Snack-Bars-Gluten-Free-Blueberry-Bliss-Flavor-15-Ct-1-69-oz/39800541?wmlspartner=wlpa&selectedSellerId=0&&adid=22222222227000000000&wl0=&wl1=g&wl2=c&wl3=42423897272&wl4=pla-51320962143&wl5=9015392&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=online&wl12=39800541&veh=sem&gclid=Cj0KCQiAnKeCBhDPARIsAFDTLTIO96TvonousEhbXlqhBebvvH7Q1xFMswpIo70-LcYkTB5Ptz0DepUaAnrwEALw_wcB&gclsrc=aw.ds 

https://shop.clifbar.com/products/clif-bar-blueberry-crisp?variant=34478775140485&utm_medium=cpc&utm_source=google&utm_campaign=Google%20Shopping&ds_rl=1282849&ds_rl=1282849&gclid=Cj0KCQiAnKeCBhDPARIsAFDTLTIANO4DYZYRaExhBOgA7etOEmFTuWoldzdR-q8Hhd7tsh9jCpjqZjQaAjbgEALw_wcB&gclsrc=aw.ds 

https://shop.metrx.com/Big-100-Crispy-Apple-Pie/p/MTRX-159357&c=METRx@ProteinBars@Big100

 

Protein Powders

https://www.gnc.com/best-sellers-shop-all/527950.html?mrkgadid=&mrkgcl=1098&mrkgen=&mrkgbflag=&mrkgcat=&acctid=21700000001526007&&dskeywordid=92700057937791656&lid=92700057937791656&ds_s_kwgid=58700006417899872&ds_s_inventory_feed_id=97700000003618928&dsproductgroupid=317461650145&product_id=527950&merchid=1418768&prodctry=US&prodlang=en&channel=online&storeid=%7bproduct_store_id%7d&device=c&network=u&matchtype=&locationid=%7bloc_phyiscal_ms%7d&creative=472640341132&targetid=pla-317461650145&campaignid=11357099411&adgroupid=111332759517&gclid=Cj0KCQiAnKeCBhDPARIsAFDTLTIwnXMWafAXkXInejgkaotcDuxjr0K-rCBp8RuqN_nzfHNNl6Sw05EaAg3ZEALw_wcB&gclsrc=aw.ds

https://www.bodybuilding.com/store/jym-supplement-science/pro-jym-protein-powder.html

https://www.amazon.com/TGS-Natural-100-Protein-Powder/product-reviews/B00HBFZNAO/ref=cm_cr_dp_d_show_all_btm?ie=UTF8&reviewerType=all_reviews

 

Dressings

https://www.hiddenvalley.com/products/bottled-dressings-dips/original-ranch/original-ranch/

https://shop.whole30.com/product/house-ranch/?gclid=Cj0KCQiAv6yCBhCLARIsABqJTjYm6bBcL8_KhnzEb7thMTTQB6omfTBoA9uea9Uskruf-bnOuNfUnjcaAnvTEALw_wcB

https://www.annies.com/product/organic-cowgirl-ranch-dressing/

 

1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars 
2. https://www.npr.org/sections/thesalt/2017/09/01/545336956/what-is-fruit-concentrate-anyway-and-is-it-good-for-you
3. https://www.healthline.com/nutrition/artificial-sweeteners-good-or-bad#other-effects
4. https://d1wqtxts1xzle7.cloudfront.net/39870315/1056.pdf?1447172730=&response-content-disposition=inline%3B+filename%3DGuar_gum_in_insulin_dependent_diabetes_e.pdf&Expires=1615780690&Signature=JYgii7oKpnfw0-l8E-UkhXOjJYKVpC4Ebl4k5r1B5Y0fvK1Ky31MGRKa02GgztmKxc6BagZNc4aT4CbpSbi7Fnh1L7-iRaKc3DKw8rk~e6elgHA0gc15R2DhMo0NUszv61IAuNsq8-ie25L4j2sby8GU0O6UtBDUzNmVOOEOSrNQBe8J2tPVRk0S5LuhMHe79PadtrN5CuVT3VMFktqxn33b3nqcBwz490xWquAGYWtZu0sgpIOOk7Lrk3zTHkQ2uPBXzoVVAjwh0Cf-EjmnSn1yWnoOEhCQK0nmyISuluCKzVcGbyzllZ9GT5od4KYFsQka~AnGWkZIZ2TnMf6-7w__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA
5. https://www.healthline.com/nutrition/xanthan-gum
6. https://pubmed.ncbi.nlm.nih.gov/16865769/ 
7. https://www.hindawi.com/journals/cholesterol/2010/824813/ 
8. https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7 

Have You Noticed the New Look of the Nutrition Facts Label on Packaged Food Products?

Figure 2https://www.fda.gov/media/97999/download

The FDA announced the nutrition facts label changes in 2016, but it gave food companies until 2020 and 2021 to make the changes. Companies with 10 million dollars in annual sales had until January of 2020 to make the changes. Companies with less than 10 million dollars in annual sales had until January of 2021. So, now, with only a few exceptions, you will see the new label on all commercially packaged food items.

Why Was the Label Redesigned?

The old label was over 20 years old and over time the nutrition guidelines have changed. The FDA believes the new label design will help consumers make better food choices.

What are the Changes to the Label?

1. “Calories” and “Serving Size” have a Bigger, Bolder Font and “Calories from Fat” is Now Gone.

As you can see, the font size is now bigger for the words “calories,” “servings per container,” and “serving size.” These words are also bolded to draw your attention to them.

Calories from fat is no longer required. Current dietary guidelines focus on the type of fat that is in food rather than the total amount. Studies show that diets high in saturated fat and trans fat can lead to heart disease (1). Foods high in saturated fat include some dairy products, meat, and palm oil and coconut oil. Foods high in trans fat include baked goods, snack goods, and stick margarine. Healthier fats include unsaturated fats such as monounsaturated and polyunsaturated fats. Good sources of monounsaturated fats include avocados, almonds, peanuts, soft margarine, and canola, peanut, and olive oil. Good sources of polyunsaturated fats are salmon, walnuts, pine nuts, and corn, soybean, and sunflower oils. Eating healthier types of fats, especially polyunsaturated fats, can reduce the risk of developing heart disease (2) when they are eaten in place of saturated fats.

How to Use the Food Label to Identify Types of Fat in Food:

Figure 3 Peapod.com

Let’s compare the type of fat in walnuts versus cheddar cheese. The walnuts have a high amount of total fat (20g), but most of it is healthy polyunsaturated fat (14g). They have low levels of saturated fat (2g) and trans fat (0g).

• Nutrition Lesson: Walnuts are a healthy snack in moderation. Pre-portion walnuts to ¼ cup servings to stay on track with your nutrition goals.

The cheese sticks have less total fat per serving than the walnuts. They have 7g per serving rather than 20g per serving. However, one cheese stick has 4.5g saturated fat or 22% of the total daily value for saturated fat. The saturated fat in the walnuts is only 10% of the total daily value for saturated fat.

• Nutrition Lesson: Choose low-fat cheese as a snack. Regular cheese is one of the most common sources of saturated fat in the diet (3)

 

2. Serving Sizes Are More Realistic.

Amounts listed on food labels now reflect the quantity of food that today’s consumers are eating. Serving sizes were originally developed in 1993. The amounts that people eat of certain foods has changed since then. It is important to note that the serving size on a food package is not a recommendation of how much to eat. Rather, it demonstrates how portions have gotten larger with time.

The FDA knows that certain smaller pack sizes of foods are usually eaten in one sitting. Many packages of chips, ice cream, and soda, now show both calories per serving and calories per package.

Figure 4 https://www.fda.gov/consumers/consumer-updates/food-serving-sizes-get-reality-check

Below is a bag of chips that shows both numbers. Although it appears to be a “snack size,” since it is only 2oz, it has two servings per bag. The entire bag is 270 calories which may be more than what you want to consume for a snack.

 

Figure 5 https://www.cvs.com/shop/ritz-cheese-crispers-cheddar-crackers-2-oz-prodid-321743

• Nutrition Lesson: One package of food may contain more than one serving. Be aware of the serving sizes of packaged food items to stay on track with your nutrition goals.

 

3. The Required Vitamins and Minerals on the Label Have Changed.

The original label listed the vitamin A, vitamin C, calcium, and iron content of food. The new label lists the vitamin D, calcium, iron, and potassium content in food. Why were vitamin D and potassium added, and vitamin A and C dropped?

The original version of the nutrition facts label is from the 1990s. During that time, many American diets were deficient in vitamin A and vitamin C. This is no longer the case. Currently, many American diets are deficient in vitamin D and potassium. Low levels of vitamin D can lead to poor bone health. Low levels of potassium can lead to high blood pressure. Thus, the FDA changed the label to reflect these changes in the population.

• Nutrition lesson: Choose foods with higher amounts of vitamin D, potassium, calcium, and iron. This can reduce your risk of chronic diseases (5).

 

4. The Actual Amounts of Vitamins and Minerals in a Serving Size are Now Listed.

The label now shows the actual amount of the vitamin or mineral in micrograms (mcg) or milligrams (mg). The percent (%) Daily Value (DV) is also shown. The DV of a nutrient tells us the recommended amount to consume daily or not to exceed. The %DV tells us how much of a nutrient in a food serving contributes to one’s daily goals. Having the actual amount of the vitamin or mineral makes it easier to keep track of your nutrient goals.

Figure 6 https://www.pinterest.com/cspinutrition/

The updated recommended DV for calcium is now 1300mg per day (the original DV was 1000mg per day) (5). Yet, it is not recommended to consume more than 500mg of calcium at a time. The body cannot absorb more than this amount of calcium at once. Thus, it is helpful to see the number of mg of calcium in the food you are consuming. This nutrition facts label from a container of soy milk shows that one cup contains 300mg of calcium or 25% DV. A DV% greater than 20% also tells us this drink is an excellent source of calcium. You could drink 3 cups of soy milk throughout the day and have 900mg towards your goal of 1300mg per day.

• Nutrition Lesson: 5% DV or less of a nutrient per serving is considered 20% DV or more of a nutrient per serving is considered high.

5. The New Label Shows the Amount of Added Sugar in a Serving Size.

 

This number of grams of added sugar identifies foods that had sugar added during processing. Added sugar adds calories or energy, but not vitamins or minerals. Foods that naturally contain sugar, like fruit or milk, also contain important nutrients. These nutrients include vitamins, minerals, and fiber (for fruits). That is why the DV for added sugars is 50g per day based on a 2,000-calorie diet (6), but there is no DV for total sugar. Eating a lot of foods with added sugar makes it hard to meet your nutrient needs and calorie goals.

The picture below shows a sports drink with a large amount of added sugar. There are 29g of added sugar per bottle. If you play sports or exercise for 90 minutes or more at a time, drinking a sports drink may help you with endurance. Your body converts the added sugar in the drink to energy it needs to perform the activity. If you are less active and you drink a lot of sports drinks instead of water, your body could store this extra energy as fat.

 

Figure 7 Peapod.com

• Nutrition Lesson: Drink water for hydration. Save the sports drinks for exercise or competitions that last longer than 90 minutes.

 

Summary

You can use the new food label to make more informed and better food choices. For more information on the other components of the food label, visit this site. FDA Interactive Nutrition Facts Label. It has an interactive tool that teaches about all the sections on the food label.

In general, choose foods with higher amounts of fiber, vitamin D, calcium, iron, and potassium. Limit foods that are higher in saturated fat, sodium, and added sugars. Choosing healthier foods can reduce your risk of many chronic diseases.

Have questions on how to read food labels to meet your nutrition needs? Leave a comment or reach out on the contact page!

 

References

1. Ellis, R. (n.d.). The Basics of the Nutrition Facts Label. Retrieved January 17, 2021, from https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label
2. Center for Food Safety and Applied Nutrition. (2020, June 29). The New Nutrition Facts Label. Retrieved January 17, 2021, from https://www.fda.gov/food/nutrition-education-resources-materials/new-nutrition-facts-label
3. Levin, S. (2020, June 23). 5 Top Sources of Heartbreaking Saturated Fat. Retrieved January 17, 2021, from https://www.pcrm.org/news/blog/5-top-sources-heartbreaking-saturated-fat
4. Office of the Commissioner. (2016, July 07). Food Serving Sizes Get a Reality Check. Retrieved January 17, 2021, from https://www.fda.gov/consumers/consumer-updates/food-serving-sizes-get-reality-check
5. Center for Food Safety and Applied Nutrition. (2021, January 04). Changes to the Nutrition Facts Label. Retrieved January 17, 2021, from https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label
6. Center for Food Safety and Applied Nutrition. (2020, March 11). Added Sugars on the New Nutrition Facts Label. Retrieved January 17, 2021, from https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label

Many people have positive associations with food around the holidays: savory stuffing at Thanksgiving, homemade Christmas cookies, or delicious hot chocolate, to name a few. However, many people also experience anxiety related to holiday foods or meals. This anxiety can stem from fears of overeating, eating with a large group, or judgment from family members regarding food choices and portions. This holiday season, I want you to stress less and enjoy food more. To make this happen, read on for my top tips to manage food-related anxiety and find one or two that speak to you!

 

If you… worry about overeating

Try:

• Remembering that one meal that is larger than normal or has more starches or fat than normal is not going to impact your overall health.
• Eat a small meal or snack 1-2 hours before the main meal to avoid feeling famished when you sit down to eat; being extra hungry can cause us to make choices we might not otherwise make!
• Slow down when eating and put your fork down between bites. This will help you to better recognize when you are full and may want to stop eating to avoid feeling overstuffed.
• Fill at least half your plate with nutrient-dense foods (like roasted Brussels sprouts, baked sweet potatoes, or cooked butternut squash).
• Wait 10 minutes after finishing your first plate to decide if you want more or would rather wait until later to eat again.

 

If you… worry about eating with a large group

Try:

• Doing a relaxing activity before the meal, such as journaling, stretching, or listening to calm music (try this playlist as an example).
• Reach out to a close friend or family member who will be attending the meal and lean on them for support as needed.
• Take deep breaths at the table to lower your heart rate and slow your mind.
• Excuse yourself from the table to take a break, if necessary, and come back when you are ready.
• Remember that all food fits, and that it’s okay to choose anything on the table that you want to eat. Holidays are special occasions!

 

If you… often receive scrutiny or pressure from family members regarding food choices and portions

Try:

• Setting boundaries. Let these family members know that you don’t feel comfortable with their comments and would prefer that they don’t evaluate your choices, especially around the holidays, when togetherness and enjoying time with family should be the top priorities.
• Remember that people who tend to judge the behaviors of others often feel dissatisfied with their own behavior or have other personal issues that are not being addressed in a healthy way.
• Remind yourself that you know what is best for your body. It could be helpful to write down this affirmation (and others you find helpful, too) ahead of time.
• Plan to sit away from this family member and have other topics in mind if need be to redirect the conversation.
• If this family member contributed to making the meal, thank them for the food and offer to take home leftovers rather than eating past your own comfort level to please them.

 

If any of these situations speaks to you, try some of these tips this holiday season to enjoy food more and stress less! Focus on making positive memories, enjoying your favorite foods, and banning any feelings of guilt over food choices. If you still feel anxious about food choices this holiday season, send Nikky a message and she will be happy to offer additional support!

 

Happy Holidays!

When it comes to making healthy changes and sticking to them, the number one barrier many of my clients experience is not having enough time. As a general rule of thumb, I like to remind people that planning ahead and doing the prep work up front can actually save you greatly (both in terms of time and money) in the long run. While this may seem like a daunting task, I have worked with incredibly busy clients who have successfully developed sustainable habits: people whose jobs require them to travel every week, busy collegiate student-athletes, high-powered diplomats and attorneys, and more. So it can be done! Below is a list of the top 7 tips that have helped my clients maintain healthy eating habits when life gets busy:

 

1. Have a list of quick and convenient healthy snacks on hand

   If you have high-quality protein bars, nuts, fruit, or dried chick peas on hand, you don’t have to worry about being hungry and defaulting to a nutrient-poor option, like candy or chips, in a pinch. Foods that are high in protein, fiber, vitamins, and minerals will help to sustain energy for longer and may even boost mood and productivity

2. Follow general guidelines for food groups at meals

   If you often must eat away from home due to travel, it’s not going to be possible to plan out every meal for the week. Instead, work ahead with your dietitian to determine the appropriate portion sizes and combinations of food groups you should aim for at each meal. If you know that you want a plate that is half vegetables, plus a protein the size of a deck of cards, and one starch the size of your fist, these guidelines will do a lot of the work for you when it comes to healthy eating, no matter the eating environment.

3. Eat on a consistent schedule

   One of the biggest mistakes I see people make is going without food for 6 hours or more. If you do that, you may find yourself craving foods high in fat, carbohydrates, or sugar. Eating every 3-4 hours helps to stabilize blood sugar levels and makes it easier to focus on work and make healthier food choices throughout the day. Even if you can’t eat at the exact same times every day, the time between all meals and snacks should ideally be no longer than 3-4 hours.

4. Prepare meals at home that can be frozen

   If you can’t afford to budget cooking time for every meal window, it’s a great strategy to cook meals that can be made in large batches and then frozen. This could be soups, crock pot meals, casseroles, breakfast sandwiches, protein waffles and pancakes, smoothies, homemade meatballs, etc. You can also keep frozen vegetables, fruit, meat, poultry, and fish. Plus, if you opt for individually-sized portions, you can also help reduce food waste.

5. Use a meal prep delivery service

   If you really don’t enjoy cooking or need to minimize meal prep time as much as possible, a meal prep delivery service may be the answer for you. Some services will ship you all the ingredients you need for a particular recipe, and others will even prepare the meals for you and deliver them, ready-made, to your door. In terms of cost, this option may add up to an equivalent amount as eating at a restaurant, and can allow for healthy eating with minimal time and effort.

6. Scope out restaurants you frequent often

   For restaurants that you go to often, begin creating a list of at least 1-2 menu options that you know fit well within your personal food guidelines. This will make the ordering process easier and will allow you to have some back-up options ready to go when you find yourself out at a business lunch or stuck at the office without any food prepared.

7. Look at nutrition facts ahead of time for new restaurants if possible

   Before you try a new restaurant, scan the nutrition facts (or at least the menu) ahead of time by looking it up online. This will allow you to make a more informed decisions about which menu items will suit your needs best, and preparing ahead of time takes the pressure out of trying to make a decision on the fly.

If you have a busy schedule or frequently have to eat away from home, try these tips in whichever order feels most realistic or helpful. Remember, in order for a food plan to be sustainable, it has to fit into your life. If you feel that you would benefit from working with a professional to seek advice on your specific situation or to create a customized meal plan, please feel free to message me to set up a consult!

 

This time of self-quarantine and social distancing poses some unique challenges for meal prepping and following a nutrition plan. Some foods that were once readily available are now scarce on the shelves or hard to keep on hand due to a short shelf life. For ideas on the best foods to look for by food group when you go shopping, read the list below to stay healthy and balanced!

• Proteins. Protein is a nutrient that is critical to get in every day. Unlike carbohydrates and fats, we cannot store excess dietary protein, so we need to consume adequate protein daily to meet metabolic demands. The next time you go grocery shopping, look for the following items:
  • Packaged or canned fish/chicken
  • Frozen seafood, meat, or meat alternatives
  • Eggs/egg whites
  • Sliced deli meat (no nitrites or nitrates)
  • Beans, lentils, or peas (canned or dry)
  • Milk, Greek yogurt, cottage cheese, cheese
  • Protein bars/powders

 

• Fruits and vegetables. Produce is one of the top sources of essential vitamins and minerals that offer antioxidant and immune-protecting benefits for the body. If you aren’t sure what to get, look for:
  • Frozen fruits or vegetables (frozen options are great because they retain high levels of vitamins and minerals – sometimes even more than fresh!)
  • Canned fruit or vegetables (no added sugar or artificial sweeteners for fruit and low- or no added sodium for vegetables)
  • Fruit pouches (such as apple sauce or mixed berries – these aren’t just for kids, but great for adults if you need fruit on-the-go or an easy-to-digest pre-workout snack)
  • Fresh potatoes, carrots, and onions or apples, pears, oranges (long shelf lives)
  • Do continue to get other fresh options weekly or as often as possible! As long as you plan ahead of time to intentionally use ingredients such as lettuce, mushrooms, or cucumbers in recipes, you can utilize these foods effectively and avoid waste.

 

• Starches. These are typically easier to get at the store, but the source matters! High-nutrient options are best, such as:
  • Brown or wild rice, quinoa, cous cous, farro, etc.
  • Oatmeal, cream of rice, muesli
  • Whole grain wraps, bagels, or pasta
  • Potatoes, corn, or peas
  • Beans, lentils, or chick peas
  • Limit high-sugar, processed starches like chips, crackers, cookies, etc. Some comfort food is okay, but don’t rely on these foods for most meals and snacks!

 

• Dairy. Dairy is important for getting in calcium, vitamin D, potassium, and more! These foods should be consumed on a regular basis for strong bones and balanced electrolyte levels:
  • Milk, regular yogurt, cheese
  • Note: You can get many of these nutrients from dairy alternatives, but some dairy alternatives like almond or coconut milk are much lower in protein and some products may not be calcium-fortified. Check labels to make sure you are getting the intended nutrients from a particular product.

 

• Healthy fats. Important for healthy cell membranes and neural function, as well as the absorption of fat-soluble vitamins. See if you can find:
  • Olive oil, avocado oil, sesame oil
  • Nuts/seeds (any type of nut or seed is fine, but look for lightly salted or unsalted)
  • Black olives
  • Avocado/guacamole
  • Pesto
  • Limit butter, whole fat dairy, and high-fat meat, esp. if heart disease or high cholesterol are concerns.

 

• Other ingredients to have on hand:
  • Corn starch
  • Chicken or vegetable stock
  • Bouillon cubes
  • Minced Garlic
  • Herbs and spices
  • Soy sauce or hot sauce
  • Vinegar (balsamic, white, red wine, etc.)

If you need help with meal planning, please reach out! I would be glad to assist you with developing a meal plan to meet your specific needs and preferences during this time. NOVA Sports Nutrition offers virtual nutrition counseling from the comfort of your home for ease and convenience.

National Nutrition Month is an annual campaign sponsored by The Academy of Nutrition and Dietetics (AND), the world’s largest organization of food and nutrition professionals, with a vision of a world where all people thrive through the transformative power of food and proper nutrition.

Many people seek the assistance of a dietitian in achieving their personal health or fitness goals. A registered dietitian (RD) is a nutrition expert and is most qualified to help you navigate the many individualized aspects of nutrition. Even with the guidance of an RD, it can be daunting to make lifestyle changes in pursuit of nutrition goals, and results can sometimes be slow to manifest in visible ways. However, anyone trying to improve their health should celebrate even incremental progress, especially in the early goings, and feel empowered to keep making small, sustainable changes to their diet.

One simple goal is to eat more fruits and vegetables. According to the 2018 CDC State Indicator Report on Fruits and Vegetables, only 12.2% of adults in America meet the daily fruit intake recommendation (1.5-2 cups per day) and only 9.3% of adults in America meet the daily vegetable intake recommendation (2-3 cups per day). Even something as simple as changing your diet to meet those recommendations can result in a cascade of health benefits.

What makes fruits and vegetables so beneficial? They are high in water, fiber, vitamins, minerals, and phytochemicals. Your body needs these components to function at its best, from being able to contract the small muscles that move your eyes across this page to maintaining optimal digestive health. Let’s take a closer look at how each of these important compounds play a role in your overall health.

 

Water

Fruits and vegetables range from 75-93% water, making them the most hydrating foods you can eat. Water is essential in your body for the transfer of nutrients in and out of cells. Being well hydrated protects you from having a high solute load, which can cause tachycardia, dry skin, headache, fatigue, and increased strain on the kidneys.

 

Fiber

Fruits and vegetables contain both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel that slows food as it moves through your digestive tract. This gives food extra time to be broken down by digestive enzymes and for nutrients to be absorbed, and keeps you feeling full longer. Soluble fiber also binds to cholesterol in the intestines and removes them from the body, regulates blood sugar by slowing the release of glucose from your food, and makes it easier to pass stool by adding bulk to it. Insoluble fiber does not dissolve in water but does help keep you feeling full longer and adds bulk to stool. Adequate fiber in your diet can help to prevent diabetes, high cholesterol, heart disease, and diseases of the intestines such as constipation, hemorrhoids, irritable bowel syndrome, and other forms of inflammation.

 

Vitamins

Fruits and vegetables are high in vitamins A and C, as well as some B vitamins. Vitamin A is a fat-soluble vitamin that contributes to the health of your skin and vision. Vitamin C is an antioxidant that is essential to the formation of collagen, aids in wound healing, and helps the body absorb iron. B vitamins assist your body in performing numerous metabolic processes. By consuming enough of these vitamins, you give your body the tools it needs to utilize energy, fight infection and disease, and maintain overall health.

 

Minerals

Fruits and vegetables have small amounts of most minerals that your body needs. By eating a wide variety of fruits and vegetables, you can avoid mineral deficiency. Calcium is the most abundant mineral found in fruits and vegetables, and it plays a role in blood clotting, cardiac function, nerve transmission, and smooth muscle contraction.

 

Phytochemicals

Phytochemicals are chemicals in plant foods that have not yet been proven to be essential individual nutrients but do play a role in facilitating your body’s ability to utilize essential nutrients from plant foods. Phytochemicals are the primary reason it is important to get a variety of vitamins and minerals from your diet instead relying on vitamin and mineral concentrates like pills or powders, which cannot provide the synergistic blend of chemicals present in whole fruits and vegetables.

 

Including More Fruit in Your Diet

The 2010 Global Burden of Disease Study found that the leading cause of death and disability in the United States was a result of the American diet, with the most glaring flaw being a lack of fruit. Consuming two cups of fruit per day provides significant protection against multiple chronic conditions such as cardiovascular disease, diabetes, some cancers, and high cholesterol.

 

Including More Vegetables in Your Diet

Vegetables are among the most powerful fighters of disease and disability, delivering more nutrients per calorie than any other food group. Increasing vegetable intake can help to avoid chronic disease and disability, and even extend your lifespan.

 

Ultimately, an adequate intake of fruits and vegetables gives your body the tools it needs to perform at its best. The simple change of including more of them in your diet can be a huge step forward for your health and longevity.

How can you ensure that more fruits and veggies can fit into your diet? Find the 20 Ways to Enjoy More Fruits and Vegetables here and send me an email if you have questions!

 

 

Resources

https://www.cdc.gov/nutrition/downloads/fruits-vegetables/2018/2018-fruit-vegetable-report-508.pdf

https://nutritionfacts.org/video/food-synergy/