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Posted: July 29, 2021 at 1:55 am
Posted: July 29, 2021 at 1:55 am
Posted: July 29, 2021 at 1:55 am
A macro diet focuses on the three primary macronutrients: proteins, fats, and carbohydrates. Although it is popular among athletes and bodybuilders, it can be time-consuming and restrictive.
Although a macro diet primarily focuses on counting macronutrients, it also involves staying within a specific calorie range. A person will calculate their daily calorie needs and determine their macros accordingly.
Some people count their macros to reach weight loss goals, build muscle mass, and balance blood sugar levels. However, many people may find it time-consuming, socially restrictive, and confusing.
There can be risks associated with a macro diet if a persons diet is too restrictive., such as deficiencies in certain vitamins and minerals.
Read more to learn about the three macronutrients, how counting macros works, and the risks and benefits of counting macros.
Macros, or macronutrients, provide the body with energy. The three macronutrients protein, fat, and carbohydrate make up the foods people eat. Different foods contain different amounts of these macronutrients.
Protein, fat, and carbohydrates each contain a different amount of energy per gram (g). This article will refer to kilocalories (kcal) as simply calories.
The body needs proteins for the building and repair of tissues, cellular communication, enzymatic reactions, immune function, and more.
Examples of foods rich in protein include meat, fish, eggs, beans, tofu, and nuts.
There are approximately 4 calories in 1 g of protein. The Dietary Guidelines for Americans (DGA) recommends adults get 10-35% of their daily calories from protein. However, that amount may vary. It changes depending on a persons age, body composition goals, muscle mass, and more.
Learn more about nutritious, high-protein foods.
Fat helps a persons body store energy. It also protects the nerves, regulates hormones, aids in nutrient absorption, and maintains body temperature.
Examples of high fat foods include butter, oil, avocado, nuts, fatty fish, and meat.
There are 9 calories in 1 g of fat. According to the DGA, adults should get 20-35% of their daily calories from fat. Although the diet industry has historically vilified fat, it is essential for a healthy body.
Some fats may be a better choice than others. Saturated fat, which is solid at room temperature, should be consumed in moderation by most people. The American Heart Association (AHA) recommends no more than per day.
Unsaturated fat, such as monounsaturated and polyunsaturated fat, is liquid at room temperature. Nuts, seeds, avocados, and oily fish contain these fats. These are healthy fats, and diets that contain a good amount of these fats have associations with many health benefits.
Learn more about nutritious high-fat foods.
Carbohydrates, or carbs, are made up of sugar, starch, and fiber. They are the bodys main source of energy.
Examples of foods rich in carbs include potatoes, rice, pasta, fruit, beans, and oats.
Carbohydrates contain 4 calories per 1 g, and the DGA recommends adults get 45-65% of their daily calories from carbs.
People sometimes associate carbs with processed, less nutritious food items, such as cookies and white bread. However, many nutritious carbs are an essential basis of a balanced diet. Many of these foods are high in fiber and help keep a person full longer.
Additionally, the energy provided by carbs is essential for fueling the body and brain.
The amount of carbs a person needs varies. Some people thrive on lower carb diets, while others require a diet higher in carbs.
Learn more about nutritious carbohydrate-rich foods.
A macro diet involves counting macros instead of counting calories.
There is no one specific macro diet. Each persons macronutrient needs are different, so no two macro diets will look the same. If a person wants to count macros, it is a good idea to consult a dietitian for advice on appropriate macro ratios.
People should follow several steps before starting a macro diet.
There are a few ways a person can figure out their daily calorie needs.
First, they can use an online calculator, such as the popular If It Fits Your Macros (IIFYM) BMR calculator. Using information about a persons body and lifestyle allows the app to estimate a persons daily caloric needs.
Additionally, people can calculate their calories themselves using a formula. The Mifflin-St. Jeor equation is a popular choice:
Then, the person multiplies their result by an activity factor, which is a number that represents their daily activity level:
The final number is the persons total daily energy expenditure (TDEE). This is the total number of calories they burn per day. People who want to either lose or gain weight can slightly increase or decrease their calories, although they should do so gradually.
Once a person has calculated their total daily calories, they can then determine their macronutrient ratio.
The DGA recommends the following ratio:
However, this ratio may not fit everyones goals. For example, endurance athletes may need more carbs, while a person with metabolic disease may thrive on a lower intake of carbs.
After determining the macronutrient ratio, a person needs to track their food. Tracking macros means logging the foods consumed and paying attention to the macronutrients eaten.
There are a few ways to track macros.
For many people, the easiest way is to use a website or mobile app.
Others prefer to do the math by hand, although this takes more time. This typically involves a person calculating how many grams of each macronutrient they will consume per day by using the following formula:
(Total daily calories x macronutrient percentage) / calories per gram
So, if a person eating 2,000 calories per day wanted to know how many grams of carbs they should consume, and they aimed to get 50% of their daily intake from carbs, they would calculate:
(2,000 x 0.50) / 4 = 250g carbohydrate
Learn more about counting macros.
Some reasons why people choose to count macros include:
Before starting a macro diet, a person should consider the following.
Tracking macros takes time. Unlike tracking calories, following a macro diet requires a person to pay close attention to the macronutrient ratio of everything they eat.
A macro diet could lead to a lack of nutrient diversity. It can be easy to overlook essential micronutrients because the diet focuses on protein, carbs, and fat.
A person following the macro diet does not need to consume nutritious food. The only guidelines are that the food falls within the acceptable macronutrient ranges. Consistently making poor dietary choices may lead to a variety of health problems.
Some people may find a macro diet socially restrictive. For example, a person may be less likely to go to dinner with friends because it is difficult to count the macros of food prepared by someone else.
Perhaps the most significant risk associated with counting macros is disordered eating.
In a 2017 study involving people who had received an eating disorder diagnosis, most participants said the My Fitness Pal tracking app contributed to their eating disorder.
Another 2017 study showed an association between calorie counting and regular health tracking with eating disorder attitudes and behaviors. This suggests that an intense focus on tracking health may even put people who do not have a history of eating disorders at risk for developing disordered eating behaviors.
It is advisable for anyone considering a macro diet to consult their doctor or dietitian for guidance.
Macronutrients proteins, fats, and carbs play essential roles in major bodily functions. Keeping track of a persons macro intake may help some people reach their health and fitness goals.
However, for others, counting macros is time-consuming and restrictive. While there are benefits to counting macros, there are also risks. It is advisable to talk with a healthcare provider or a nutritionist before starting a macro diet.
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Macro diet: How it works, planning, and more - Medical News Today
Posted: July 29, 2021 at 1:55 am
It might surprise you to learn self-proclaimed red meat lover Jason Momoa isnt on the paleo or keto diet. Whats not a surprise is hes a big freaking guyespecially if your first Momoa sighting was the actor as Khal Drogo, a Dothraki khalasar chieftain in Game of Thrones. If thats the case, youve always had the impression of Momoa being a mammoth human. Standing at 64, the actors got an imposing frameand adding slabs of muscle doesnt take a gargantuan effort. If youre curious how the actor trains to become a superhero the likes of Aquaman and stay limber on the reg, check out Warrior Workouts: Jason Momoas Trainer Shares the Secret Sauce of Shaping a Superhero. That said, Momoas trainer and healer, Damian Viera, does have Momoa clean up his act to get that shrink-wrapped look for blockbusters likeAquaman.
With Jason, hes not trying to lose weight, Viera says. He already operates between 15 to18 percent body fat. So, from there, I know we can get to our ideal 10 percent in about two or three weeks. Obviously training plays a huge role, but Viera is able to affect the physiology to a higher level of precision with nutrition before and during filming.
To maintain superhero physique, Viera manages Momoas macros ratios in the mornings, afternoons, and evenings, so he gets the fuel he needs to get the work done without excess left in the body at night thatll become stored fats.
Carbs are a very important part of the nutrition used for fuel, explains Viera. Jason couldnt do something like a ketogenic diet, because he needs readily charged energy from carbs to be explosive. And when I say carbs, Im not talking about breads and pastasthose are long gone. Im talking about cruciferous vegetables and fruits. You cant train the way we do with fat for fuel; you need the carbs for explosive movements.
Posted: July 29, 2021 at 1:55 am
Healthy keto foods Keto is the high-fat, super-low-carb diet with staying power. As keto continues to attract followers and inspire
Healthy keto foods
Keto is the high-fat, super-low-carb diet with staying power. As keto continues to attract followers and inspire new versions and spinoffs, its clear that some keto-friendly foods are healthier than others. Here are some key foods for minding your health and maintaining good nutrition while watching your weight on keto.
Avocados are the No. 1 food item for keto-friendly diets, says Lolita Carrico, a registered nutritionist and chef and founder of ketology.net, which focuses on a keto lifestyle for women over 40 but also offers plenty of tips for anyone interested in keto.
Avocados are rich in monounsaturated fat, a healthy type of fat when eaten in moderation. The fruit is also a great source of fiber and a wide array of vitamins and minerals. Eating avocados helps you feel full which is half the battle when youre trying to lose weight.
Salmon is a fish-based source of healthy fat. Salmon is both versatile and tough, Carrico says. It can withstand the grill without flaking out, and can be used in multiple ways. For instance, you can cube salmon for a stir-fry or make poke bowls with the high-quality fish.
Grilled, pan-seared or broiled: Its your preference when it comes to grass-fed beef. The most important thing is to make sure youre adding high-quality fat to keep it moist, Carrico says. The lovely thing about a keto lifestyle is you can cook your favorite foods the way you always have its just what you eat with it. So instead of steak and potatoes, or steak and rice, she says, sub in keto-appropriate side dishes.
Cauliflower rice, cauliflower pizza crust, cauliflower ice cream cauliflower food hacks have almost become a keto clich. Cauliflower gets such a bad rap as a potato substitute, but I love making mashed cauliflower, Carrico says. It tastes so much better to me than mashed potatoes, now that Ive been doing it for a while. You can mash, roast or even rice cauliflower in a food processor, she adds, or buy riced cauliflower at the grocery store.
Although some keto proponents recommend skin-on chicken thighs as a higher-fat poultry source, Carrico prefers to serve skinless chicken breasts. Or you could just cook the entire chicken. Weeknight skillet roast chicken with lemon-herb pan sauce, is a keto fan favorite, according to the recipe creators at Americas Test Kitchen.
Nuts and nut butters
Walnuts and pecans are good nut choices. Theyre the lowest-carb and have a good healthy-fat profile, as well, Carrico explains.
Similarly, some nut butters are better than others. I would stay away from peanut butter because peanuts are a little higher on the carb side, she says, along with some concerns about pesticides sprayed on peanuts growing in the field. Almond or pecan butter is great, she adds. I make almond butter at home you literally just blend it into a natural nut butter.
Some companies now make amazing, keto-friendly nut butters that dont have sugar, Carrico says. The main thing is: If youre buying a nut butter at the store, read the label, because they usually add sugar and you have to find no-sugar-added versions.
Berries are the darling of many diets, including DASH and MIND, and the keto diet is no exception. Blackberries, for instance, are a good low glycemic-index and keto choice.
Berries are one of the key foods, Carrico says. While most fruits are too high in natural sugars to be truly keto-friendly, she says, Berries, for the most part in addition to having lots of fiber and other antioxidants are also the most keto-friendly and low-sugar.
Combine nuts and berries for a satisfying keto snack, she suggests.
Kale and spinach
Healthy plant foods and the keto diet can easily go hand in hand. Although a lot of people think keto is beef and butter, fiber in the form of a salad is very beneficial, Carrico says. So Ill usually have a huge salad every day with kale and spinach.
Combining these leafy greens offers a great mix of nutrients. Kale is particularly rich in calcium and vitamins C and K, while spinach is a super-source of minerals such as iron, magnesium and potassium, as well as vitamins A and E.
Do you cringe at the idea of even smelling, much less swallowing, Brussels sprouts? If so, youre not alone. I know, but theyre really good if you cook them right, says Carrico, whos a huge fan of the pungent, cruciferous veggie.
To encourage reluctant keto adherents to give them a try, Carrico offers a recipe for garlic-Parmesan smashed Brussels sprouts: Even my children like them, she swears. Youll just need these ingredients:
1 pound trimmed Brussels sprouts.
2 tablespoons avocado oil.
2 teaspoons garlic powder.
1 teaspoon crushed red pepper.
1/4 cup shaved Parmesan.
Follow the simple recipe instructions on boiling the Brussels sprouts, crushing them into patties, then seasoning them with the avocado oil, garlic powder and crushed red pepper before roasting and finally sprinkling on the Parmesan cheese and briefly broiling.
If youre on keto, skip the whole or skim milk or lite yogurt in the dairy aisle. Instead, add lower-carb items like plain Greek yogurt and butter to your grocery cart. As far as dairy goes, if Im having coffee Ill definitely have a splash of heavy whipping cream, because full fat is very important, Carrico says, while noting that you dont necessarily have to douse your coffee in cream.
Butter and ghee which is simply clarified butter are essentially carb-free. Many types of cheese work for keto, including Brie, cheddar, Swiss, provolone, mozzarella and Monterey Jack.
Certain plant oils for cooking, dressings and flavoring play a big part in keto meals and snacks. Coconut, avocado and extra-virgin olive oil are prime sources for healthy fat, Carrico says.
Many keto followers swear by MCT oil, a manufactured combination of processed palm oil and coconut oil. (MCT stands for medium-chain triglyceride, a compound made of specific fat molecules.) Carrico uses MCT in her salad dressing and coffee. Adding fat first thing in the morning helps, she says. It gives you sustained energy and MCT oils have all sorts of benefits, health-wise.
Because its more easily absorbed than other oils, MCT may be a good choice for people who have difficulty with fat absorption, such as those with irritable bowel syndrome, among other digestive conditions.
Carrico recommends allulose and monk fruit sweeteners as natural, plant-based alternatives to sugar. Both taste more like sugar and better overall than stevia, Carrico finds.
Allulose, which is found in select plant foods such as kiwi, figs and raisins, has few carbs and essentially zero calories. Monk fruit sweetener, a powder derived from a green melon that grows in parts of Asia, is carb- and calorie-free.
Eggs are a keto staple. High in protein, eggs lend themselves to keto-friendly breakfasts such as egg-stuffed avocado, egg-and-cheese muffins and salmon omelets.
Eggs are a keto must-have food, Carrico says. I buy pasteurized eggs because theyre really high quality with all the nutrients of regular eggs.
Healthy keto foods
Going keto? Put these healthy staples on your grocery list:
Kale and spinach.
Coconut, avocado, MCT and extra-virgin olive oil.
Allulose and monk fruit sweeteners.
More from U.S. News
11 Healthy Food Swaps to Lose Weight
Tips to Succeed on the Keto Diet
A Days Worth of Meals on the Keto Diet
Best Foods to Eat on the Keto Diet originally appeared on usnews.com
Posted: July 29, 2021 at 1:55 am
On 15th July Henry Dimbleby published The National Food strategy - Part two. The Plan is an independent review of the English food system. It recognises that our current system is unsustainable and damaging to both the planet and our health. Change is needed, and soon.
Henry sets out 14 bold recommendations for the government to implement under four strategic objectives:
IGD has summarised the full plan here.
Many of the recommendations will prove challenging, and we are yet to see which the Government will implement, but IGD very much supports the direction of travel set out in The Plan, and we are already working with industry stakeholders on a number of relevant areas highlighted within it.
The National Food Strategy highlights the role of diets as part of developing a sustainable food system which aligns with our own ambition to make healthy and sustainable diets easy for everyone.
With extensive research and resources already available, we are well placed to make a positive difference by mobilising the industry to help deliver long-term positive change
Escape the junk food cycle, protect the NHS
The strategy recognises the importance of reformulation and proposes a tax on sugar and salt to accelerate this (Recommendation 1).
Regardless as to whether the salt and sugar tax is implemented, it is broadly accepted that whole population strategies, such as reformulation, that remove the onus from the individual to make the healthier choice can be effective. As well as focusing on removing the nutrients we should be eating less of, the strategy highlights the importance of eating more positive foods - including fibre, fruits, vegetables and pulses. It also looks more broadly at dietary shift, emphasising the potential to reduce portion sizes and our meat intake. In fact, Henry Dimbleby recommends at least a 30% reduction in the populations meat consumption to improve both health and environmental outcomes.
Our consumer research into healthy and sustainable diets, Appetite for Change1, found that many people are reluctant to give up meat. But with half the meat we currently consume being within processed foods, there is a huge opportunity to reformulate with vegetables or meat alternatives, as well as improving the recipes of foods eaten in and out of the home in general.
Create long-term shift in food culture
Throughout the strategy it articulates the need for a dietary shift- Eating less processed foods, (high in fat, salt and sugar), less meat and dairy and more fruits, vegetables and plant-based proteins.
Source: The National Food Strategy: The Plan July 2021
This is aligned with our own programme of research where we are working with the University of Leeds and over 20 leading organisations to understand the best ways to drive healthier and more sustainable diets.
One challenge working in this space is trying to define a healthy and sustainable diet. Based on the existing evidence, our project group has agreed to use the governments Eatwell Guide to inform the direction of travel. However, although it is widely accepted that this way of eating is beneficial both for our health and the planet, the guide has not been modelled with sustainability outcomes in mind. We therefore welcome the recommendation to establish and update this reference diet by the Food Standards Agency. This will help everyone align behind a common goal.
The strategy acknowledges that habits are formed over many years. It will not be easy to make the required changes at pace and it is noted we will require long term political commitment.
Our Appetite for Change research recognises that for people to make change, education alone will not be enough. Change is possible but it needs to be easy and targeted. Working with Behaviour change experts we have identified five of the most promising behavioural levers which we are testing in stores this year. We will share our results publicly and widely to inspire others to adopt our best practice, so together we can drive meaningful and sustained change.
Although education on its own will not be enough, our research2 demonstrated that environmental labelling was popular with consumers and could be important in helping those who have made changes to sustain them3. The National Food strategy also recognises this, proposing that IGD and Defra develop a harmonised and consistent food labelling system to describe the environmental impacts of food products. IGD is well placed to support this with our extensive research and best practice on front of pack labelling.
Whilst we await Defras white paper in 6 months time, we encourage all businesses big and small to consider the implications of the National Food Strategy, and what steps they can start to take now.
We will continue to work with our industry and non-industry stakeholders towards our ambition to make healthy and sustainable diets easy for everyone.
We all have a role to play, but our impact will be much greater if we come together to drive the change required.
1 Appetite for Change, IGD, 20202Appetite for Change, IGD, 20203Appetite for Change, IGD, 2020
Posted: July 29, 2021 at 1:55 am
What we put in our bodies matters. The food, vitamins, minerals and liquids we consume have a dramatic impact on our health throughout life. The effects of what we consume can optimize our health with the right choices and balance. They also can be detrimental when our choices and balance are wrong.
Nutrition plays an important role in our overall health and well-being, affecting how we perform and feel. If we can make one choice to improve our health, many experts say, its being more aware and careful about what we choose to put and not put in our bodies. While exercise and physical activity also are important, its nearly impossible to exercise oneself out of a bad diet at any age. Food input, it turns out, is even more important than calorie-burn output.
How can we make the best nutrition choices at a time when everyone is busy and options for less-than-optimal food choices seem to beckon from every intersection?
Experts say an important part of success is understanding the role of nutrition and keeping what we eat and drink top-of-mind. Once we understand the building blocks of nutrition, we can make better choices, recognizing we also have some leeway for days when we fall short of goals or when we just want to have a slice of birthday cake.
Proper nutrition doesnt have to sound and feel like a job. Rather, experts say, it is far better to develop healthy eating habits that simply becomes a part of what we do. Eating right can even become fun when we add creativity to commitment.
It gets down to developing healthy eating patterns, says Maria Boosalis, PhD, MPH, RD, LD, a nutrition, health and wellness consultant and educator. We should be looking at the totality of what we consume. Think of nutrition as putting together all the pieces of a puzzle. You want to get enough of everything without getting too much of anything.
Boosalis adds, The other part is that we should enjoy what we eat. That is important if were going to succeed with healthy eating. When were trying to eat right, Americans [tend] not to do this. Instead, we focus on what we cant eat.
And thats no fun. It makes nutrition too much like eat your vegetables, Boosalis says. Instead, she counsels to add more variety to our plates and eating foods (including vegetables, of course) that taste good as well as being good for us.
Most nutrition experts suggest the best outcomes result when people develop healthy eating habits for life, no matter what stage of life they are in.
One thing we all need to do in America is stop eating so much processed food, says Amrit Devgun, ND, a naturopathic doctor who practices at Northwesterns Health Clinic in Bloomington. We are an overwhelmed and overbooked society. As a result, one thing were putting on the back burner is time in the kitchen. We need to bring people back into the kitchen to cook real food.
Devgun says the experience of preparing and eating a meal impacts the digestive system and nutritional intake. Eating fast food in the car strains the body in ways that go beyond the health impacts of the poor choice of food, she says. Conversely, preparing a meal and taking in all the smells and experiences leading up to eating surprisingly help the body digest food.
The digestive process starts when you start to think about a meal, smell the food and cook the food, she says. It starts well before you get to the table to eat and hopefully you are getting to a table to eat.
She adds, Getting back to the kitchen helps people enjoy their food more. Kids will take more interest in their food. When I was in elementary school, my grandma lived with us. We could smell her cooking outside on our street as we headed for home. The salivary and digestive enzymes started flowing right there. I think that element is too often missing today.
While many nutritional basics apply throughout life, experts say certain advice can benefit specific age groups. We interviewed experts across the disciplines whose practices focus on nutrition to make age-specific recommendations.
While many Americans might think these are the years when we can afford not to focus so much on nutrition, our experts say its just the opposite. They note these are critical years to develop an appreciation for and an ability to eat healthy habits that have the best chance of sticking and positively impacting health for life.
Boosalis is a strong advocate of the healthy eating guidelines published by the U.S. Department of Agriculture at choosemyplate.gov.
We have to choose wisely, and these guidelines are a great place to start, especially if you start early in life, she says. The availability today of unhealthy foods is a real problem. A lot of the time, the hardest thing for people to get are vegetables. I will hear people say, Oh, I have to prepare them go home and wash and cook them. I dont have time.
But if you go to the market, you can find lots of individual packages of prepared, washed vegetables, Boosalis adds. They have all of these grab-and-go fruits and vegetables. Also, you can get different blends of lettuces that are pre-mixed and even pre-washed.
Devgun advises young people, as well as parents with children, to learn to shop thinking of the colors of the rainbow.
Heres a simple tip when youre putting your vegetables and fruits in your cart: Lay them out as the different colors of the rainbow, she says. The reds, oranges, yellows, greens all the way to the purples and whites. Then, as youre shopping, look and see what you are missing.
You may see that you dont have enough in your white pile. So instead of picking up purple onions, pick up white onions, Devgun continues. Even if youre not able to get all of the colors of the rainbow, just doing this will raise your awareness.
Devgun also advises young people to learn to shop in the peripheries of the grocery store, where fresh foods such as fruits, vegetables, whole grains, proteins and dairy foods are sold. The middle aisles are stocked with more processed foods.
Along with developing healthy eating habits in ones 20s and 30s, experts say, younger people need to ensure they are getting enough calories from the right sources, especially if they exercise a lot or are otherwise active.
These also tend to be years when young families are growing, so women should focus on getting enough folic acid and iron in their diets to aid with pregnancy and menstruation. Young men should focus on adequate zinc intake, which aids in sperm production.
These are the years when our hormones start to shift, Devgun says. They start to go down. People think it starts happening in their 60s. But these changes start to take place for men and women much earlier.
As a result, she says, This is the time to think about making sure people are getting enough root vegetables. And they need to start thinking about getting a lot of orange and red food in their diets for some of the nutrients that are available.
These bright-coloredfruitsand vegetables contain zeaxanthin,flavonoids,lycopene, potassium, vitamin C and vitamin A (also known as beta-carotene), among others.
Older adults also can show early signs of arthritis and other degenerative conditions in these middle years. For them, realizing what foods to pick and to avoid so as not to exacerbate these conditions is an important nutritional need, says Noah Emanuel, DC, a sports chiropractic fellow at Northwesterns Human Performance Center includes an emphasis on nutrition.
For older adults, the question I have is whether their food is meeting their needs with aging, Emanuel says. For example, if they have arthritis, are they choosing the correct nutrients to keep inflammation down so they can be active?
Similarly, Emanuel says, older adults need to be more focused on what foods could make nascent health issues worse.
Theres an acronym for it: GPS, he says. Glutens, processed foods and refined sugar. Refined sugar in particular is really going to throw off your blood sugar and cause problems with inflammation in the body. If we cut out those foods, the symptoms usually drop, and people are able to accomplish much more with physical activity.
I guess what I notice a lot with the older population is their food timing isnt always beneficial for them, Emanuel says. They may skip multiple meals and not focus as much as they should on food choices. So they go for the same granola bar rather than taking time to cook breakfast. It can make a huge difference to start with something higher in protein than a granola bar or a bowl of cereal.
Emanuel will suggest certain supplements to older clients. I work with some former pro football players, and I have prescribed supplements such as magnesium to help with brain function and omega 3 if they have had concussions, he says. Also, if older patients are not consuming enough calories, I can give them some kind of medical food shake to help.
But even with supplements, Emanuel notes: the biggest thing he preaches to his patients is that food comes first. A supplement can only supplement a healthy diet. Otherwise its kind of worthless. I want to make sure my patients have the base groundwork of a solid diet in place. Once they have that, we can supplement to achieve the goals theyre trying to achieve.
Boosalis is not a fan of supplements and instead suggests referring to the healthy eating guidelines at choosemyplate.gov, which change with age and levels of physical activity.
The beauty is there are eating plans that have been developed and attached, she says of the website. Generally, later in life, for a lot of reasons, we tend not to need as many calories. But it depends on the persons overall health, level of muscle and level of physical activity.
Devgun says, In our 60s and beyond, we have to start thinking about issues such as skin dryness. Things are breaking down with the aging process. So, essential fatty acids such as omega 3 fish oils are really important.
We also know the purple-colored vegetables are important for brain health, Devgun adds, and bones are becoming weaker. Therefore, she said, we want to make sure people are getting a little bit more meat for bone health and density.
All of the people we spoke with say the most important piece of nutrition advice they give people no matter what their age is to start focusing on nutrition. Achieving healthy nutrition starts with awareness.
Across all age groups, I talk to my patients about the issues of convenience and fad diets, Emanuel says. I ask them, Is it convenient to eat healthy? Most of the time they will tell me no, or they think they dont have time to make healthy eating convenient. So we work on that. Also, what they are seeing in social media often is not helpful messages such as, With this diet you can lose 20 pounds in three weeks. I try to educate my patients about what will happen if they keep up unhealthy eating habits or follow fad diets.
Boosalis says, My big mantra is variety and moderation. Get a variety of different foods and eat in moderation within your caloric needs to maintain healthy weight. The ancient Greeks said, Moderation in all things. How does moderation fit into your healthy eating patterns, and are you getting all of your nutrients before you go to other foods?
Rob Karwath is a former newspaper and TV reporter and editor who is president and CEO of North Coast Communications, with offices in Duluth, Minnesota, and Lawrence, Kansas.
Posted: July 29, 2021 at 1:55 am
ZOE takes a personalized approach to nutrition with a diet plan based on the unique blood sugar, ... [+] blood fat and gut microbiome characteristics of each person.
A lot has changed in habits in the last year and a half, says Tim Spector, epidemiologist at Kings College London and author of The Diet Myth: The Science Behind What We Eat. The co-founder of personalized nutrition company ZOE is referring to our habits when it comes to foodall the time at home has put the spotlight on what and how we eat, creating what Spector describes as fertile ground for rethinking our relationship to food.
With the pandemic increasing time spent in the kitchen, people are paying more attention to what and ... [+] how they eat.
With two thirds of ZOE users reporting their bodies changed during the pandemiceither having gained or lost weighthow we eat is certainly top of mind. But finding the right diet isnt so easy when medical professionals are often poorly trained in nutrition and diet companies sell quick fixes that rarely last. People are realizing the old mantras of reduce your calories and exercise more simply arent working, says Spector. Billions of dollars are being spent on diet plans that may work for five to six weeks but then fail.
Epidemiologist and author of The Diet Myth, Tim Spector, co-founded ZOE with Jonathan Wolf and ... [+] George Hadjigeorgiou in 2018.
While frustration towards the medical system and diet industry is not new, what has changed is self-monitoring technology, and a growing interest in personalizationfor the first time, people are taking health into their own hands. From glucose monitors to gut microbiome testsits never been easier for people to become their own doctor and nutritionist at home. The quality of the genetic sequencing on your microbiome just wasnt good enough, even three years ago, at an affordable price, Spector tells Forbes. The breakthrough in artificial intelligence and machine learning has enabled personalized nutrition to take off.
Advancements in artificial intelligence and machine learning are empowering people to take nutrition ... [+] into their own hands.
People want to know, am I someone who can have a high-fat diet, high-carb diet, whats the best way of eating for me? says Spector. Rather than a one-size-fits-all approach, ZOE offers personalized recommendations on what and when to eat based on how each persons blood fat, blood sugar and gut microbiome responds to different foods. Everyone following the same advice about eating identical foods and 2000 calories a day is non-sense, says Spector. A calorie is not a calorie when it has a different effect on different people.
ZOE has done the research to prove it. The inspiration for the companys personalized approach came 25 years ago, when Spector discovered that identical twins eating the same foods produced an eight- to ten-fold difference in blood glucose, insulin and fat and inflammation responses. The study of 13,000 twins proved to Spector the only right diet is one tailored to each unique body.
ZOE was inspired by the finding that the same blueberry muffin had an eight- to ten-fold difference ... [+] in body responses among identical twins.
I thought I was an expert on what to eat, but even Ive changed my diet a lot based on my Zoe results, the scientist says, describing how hes replaced his morning porridge, orange juice and milky tea to black coffee and high fat yogurt with nuts and berries. Doing that has made a big difference, I feel so much better, says Spector, but because my scores told me to do it, not because I read it in my book.
Its this openness to having his beliefs uprooted that enabled Spector to discover the importance of the gut microbiome in determining the bodys response to various foods. Having trained in genetics and studied twins for 27 years, the professor says he was desperate to show that genes were important for nutrition. But in an earlyPREDICT study, one of a series representing the worlds largest nutrition experiment, Spector found that identical twins with the same genes were affected differently by the same food. What we saw was that your response to foods is hardly genetic at all, a little bit for sugar and insulin, but not at all for how you process fats, the scientist tells Forbes.
The ZOE app provides personalized recommendations on what to eat based on how each individual's gut ... [+] microbiome, blood sugar and blood fat reacts to different foods.
Instead, Spector found that the microbes in the gut have a greater influence on metabolic health, a discovery that the researcher says is much more empowering than the depressing genetic angle. Instead of having your optimal food choices limited by the genes youve inherited, tailoring the diet to the gut allows room for flexibility.
The great thing is that most gut microbes are modifiable by diet, so you can change your response to food over time if you feed them right, says Spector. The ZOE co-founder also says a diet focused on the gut microbiome allows for the occasional binge or odd takeaway, if youve got a healthy gut microbiome, it can cope with it.
But what does eating for the gut microbiome look like? Its about getting a diversity of plants, says Spector, citing studies that find eating thirty different plants a week provides the optimum diversity of gut microbes.
Theres lots on Instagram about twenty different ways to have a kale smoothie every day and the latest trendy seed from Peru, the co-founder says. Its not about that, the Zoe plan is geared towards diversity, pushing people to try new things. Rather than encourage restriction or tell people you must lose x pounds this week, Spector says ZOE promotes adding in and introducing new foods.
Rather than encourage restriction or weight loss, ZOE promotes a diverse diet, based on findings ... [+] that eating thirty different plants a week encourages optimal gut microbiome health.
The results? Nearly everyone has lost weight but what theyre excited about is energy levels and not feeling hungry all the time, Spector tells Forbes. Were trying to do something thats more sustainable long-term, because every short-term diet fails. This is educating people on how to eat better for decades, not just a few weeks.
The motivation behind adopting a diet centered on the gut microbiome stretches beyond weight and appearance, as research increasingly shows its one of the most important organs in the body. The microbes in the gut not only influence how we metabolize foods, our sugar spikes, how we break down fats, according to Spector, they produce thousands of vitamins and brain chemicals that affect our mood.
Citing the growing field of nutritional psychiatrythe use of nutrition to treat mental health conditionsthe scientist says, studies have shown switching to a gut-friendly diet has the same or better effects than anti-depressant medication in mild to moderate depression, illuminating the incentive for psychiatrists to consider the a nutritional approach to treatment too.
ZOE co-founder Tim Spector says the gut microbiome plays a vital role in determining how the body ... [+] metabolizes food, immune system responses and mental health outcomes.
But above all else, Spector says the gut is absolutely key to our immune system. Virtually every Western disease is linked to having a poor quality gut microbiome, the professor says. As the pandemic increases interest in preventative strategies for maintaining immune health, ZOE is leading the way in studying the link between nutrition and COVID-19. Their most recent research project monitored the food choices and COVID-19 symptoms of nearly 600,000 people, making it the largest study of its kind to date. People with the highest quality diet were found to be 10 percent less likely to develop COVID-19 and 40 percent less likely to have severe symptoms, compared to those with the lowest quality diet.
Landmark findings from ZOE's most recent study establish the link between nutrition and COVID-19, ... [+] underscoring the importance of maintaining a healthy gut microbiome.
The landmark findings are just the beginning for ZOE, a company that has made nutrition research its priority since the start. We have the worlds biggest microbiome diet data set, says Spector. Its basically one big ongoing study. Unlike a traditional research program, users of ZOE see their results and are given the tools to act on them. While the focus on education separates the platform from feeling like a traditional diet company too. Its fairly novel because people are getting personal advice but they also know theyre contributing to science, says Spector.
With education at the core of the program, ZOE feels less like a traditional diet companyusers ... [+] "know theyre contributing to science, says co-founder Tim Spector.
Should you skip your breakfast? Does intermittent fasting work for everyone? These are the types of questions Spector says ZOE hopes to answer within the next couple of years. With upcoming studies on sleep and timing of meals, the company is shifting its focus from what to eat, to how to eat for optimal healthall under the general principle that were all unique, says Spector.
Co-founder Tim Spector anticipates nutrition will only become more personalized as self-monitoring ... [+] technology continues to advance.
From home blood test kits to tele-health appointmentsas the technology continues to advance, Spector anticipates personalized health will become the new normal. Weve seen the glucose monitor, but fat monitors are going to happen in the future too, Spector tells Forbes. The Japanese are already inventing smart toilets so people can get a chemical read-out of your poop in near-real time. Hospital visits will be replaced by at-home solutions, Spector says, this is going to be very empowering for people to take back control over their health and their choices.
Accessibility remains the greatest obstacle preventing the widespread adoption of a personalized nutrition plan like ZOE. But Spector anticipates the price will come down with scale. At this moment, if you went to your physician to get your microbiome sequence, glucose monitored and lipids tested, it would cost you tens of thousands of dollars, says Spector. But currently costing less than a cup of coffee a day, a ZOE membership continues to come down in price.
Believing that everyone has the right to understand their body, ZOE continues to bring down the cost ... [+] of the program. A premium six-month membership is currently priced at $354.
Thats the ultimate goal, to make this accessible to everybody, Spector says. The co-founder dreams of the day when everyone uses the ZOE app for their diet, in the same way people use the Uber app to make their transport choices. At the rate with which ZOE is innovating, that future doesnt seem so distant. Spector excitedly tells Forbes, This is just the tip of the iceberg with what we can come up with, were just getting started.
Some quotes have been edited for length and clarity.
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This Diet Is Changing The Way We Think About Nutrition - Forbes
Posted: July 29, 2021 at 1:55 am
Your dietary needs won't always be the same. In fact, according to a published work in the National Academic Press titled "Nutrition Concerns for Aging Populations," researchers point out that particular nutrient needs and diet quality are vital for anyone aging. As you age you may become a little less active, your metabolism will slow, your energy will decrease, and there's always the risk of developing diseases. That's why it's important to focus on the quality of your diet as you get olderbut what exactly does that mean? What would be considered the best foods to eat every day if you're over 50?
We asked a few registered dietitians to share with us some of the foods you should make a regular part of your routine. These foods can help strengthen your bones, your immune system, and even your muscles, giving your body all of those nutrients it needs. Here are the foods they recommend, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
"While many people think of dairy foods for young, growing bones, it's just as important later in life to help maintain bone mineral density," says Amy Goodson, MS, RD, CSSD, LD. "Women over age 50 actually have increased calcium needs for the remainder of life. The recommendation is to consume three servings of dairy a day. These foods are rich in calcium, vitamin D, B vitamins, selenium, zinc, high-quality protein, and more! Making smoothies with milk, having yogurt parfaits for snacks, and adding cheese to a sandwich, wrap or salad are all ways to enjoy your three servings of dairy."
"As you age, your risk for osteoporosis increases," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "Calcium-rich food like yogurt is a perfect food high in calcium as well as vitamin D which helps calcium absorption. Yogurt is also rich in probiotics which helps promote gut health."
For even more calcium, add in these Popular Foods With More Calcium Than a Glass of Milk.
"As we age, most individuals lose around 2 to 3% of lean muscle mass a decade," says Goodson. "That can lead to reduced strength and a decrease in core stability. In order to keep your muscles strong, you need to exercise regularly and daily consume high-quality protein like lean beef, poultry, fish, eggs, and dairy. The goal is to include protein in all of your meals and snacks."
"Protein timing is also key," Goodson continues, "Research suggests eating approximately 30 grams of protein at breakfast, lunch, and dinner, and sprinkling it in at snack time, can help optimally build and rebuild muscle."
"As we age, our bodies change and many times begin to develop different needs," says Ricci-Lee Hotz, MS, RDN at A Taste of Health, LLC & Expert at Testing.com. "One thing that gains importance as you get older is getting enough protein. If your diet is too low in protein and physical activity is not maintained, it can lead to sarcopenia, or muscle wasting as you age. Consuming lean animal proteins or plant-based proteins such as lean chicken, fish, turkey, as well as nuts, seeds, beans, and tofu are some examples of great protein choices."
Here are the Best Forms of Lean Protein You Can Eat.
"Your risk for heart disease increases as you age so adding foods that help lower cholesterol are great," says Young. "Oats contain a soluble fiber called beta-glucan, and consuming at least 30 grams of fiber is a good bet. Oats offer additional benefits for the over 50 crowdthey help keep blood sugar steady and keep you feeling full which is perfect for watching your weight."
Try making overnight oats with our51 Healthy Overnight Oats Recipes!
"Adding greens like kale, lettuce, and spinach are great foods to help keep your mind sharp and prevent cognitive decline as you age," says Young. "Greens contain antioxidants like vitamin A and C which can help delay the aging of your brain. Eating green leafy vegetables keeps mental abilities sharp and these veggies are also rich in vitamin K which may also be protective."
"Sweet potatoes are a wonderful food to include at any age, but especially over 50," says Sarah Schlichter, MPH, RDN, owner of Nutrition for Running and Bucket List Tummy. "Knowing that most Americans don't get enough dietary fiber, sweet potatoes are a complex carbohydrate with nearly 5 grams of fiber per potato. Fiber has been shown to help with digestion, improved gut health, and stabilizing blood sugar, among other healthful benefits Sweet potatoes are also high in Vitamins A and C, both helpful for immunity, potassium, magnesium, and a slew of anti-inflammatory antioxidants, that may counteract the aging process."
Here'sOne Major Effect of Eating Sweet Potatoes, Says Dietitian.
"Blueberries are a wonderful 'brain food' for aging," says Schlichter. "Their dark blue hues infer they are high in polyphenols, which have been proven to help with age-related memory decline. Cognitive function is a significant area of concern during aging, so capitalizing on mental health and "mental food" can make a big difference. The anthocyanins and antioxidants in blueberries may also help reduce the risk of cardiovascular disease, type 2 diabetes and may help with weight management."
"Omega 3 fatty acids (the healthy unsaturated fats) have several benefits on health and aging in our diets," says Schlichter. "Salmon is a fantastic source of these healthy fats, which have been linked to improved cardiovascular health, decreased inflammation, decreased cholesterol, as well as providing nutrients such as Vitamin A, Vitamin D, B12 and iron. Salmon is also a great source of protein, which becomes more important as we age. As we age, we are more subject to age-related loss of muscle mass, so eating sufficient protein, combined with proper resistance training, can help with bone health as well as retaining muscle mass."
RELATED: What's the Difference Between Omega-3, -6, and -9? A Registered Dietitian Explains
"One of the best foods to eat when you're over 50 is flax seeds," says Theresa Gentile, MS, RDN, CDN, Owner of Full Plate Nutrition and a New York City media rep for the New York State Academy of Nutrition and Dietetics. "Flax seeds are an excellent source of both insoluble and soluble fiber which helps to keep bowel movements regular. Flax seeds are also a rich source of ALA, a plant-based omega 3 fatty acid, which can help lower the risk of heart attack and strokes. This can be especially important for post-menopausal women because when estrogen drops, cholesterol levels rise, especially LDL, or 'bad' cholesterol."
"Anyone over the age of 50 should be taking in a fair amount of antioxidant-rich foods. Antioxidants are plant compounds that stimulate the immune system and are also responsible for reducing inflammation by preventing clumping of blood platelets," says Trista Best, MPH, RD, LD from Balance One Supplements. "Chronic, low-level inflammation causes oxidative stress in the body that leads to many of the chronic conditions common to Western nations. The most common of these conditions caused and/or exacerbated by inflammation include heart disease, obesity, and diabetes."
Best says kale is one of the best antioxidant-rich foods to incorporate into your meals.
"These antioxidants come in the form of a variety of vitamins, minerals, and plant compounds that make it a superfood," says Best. "Kale is very low in calories per pound making it an ideal base to any salad or smoothie as it will add bulk without excess calories. This will help in weight loss efforts as the gut's stretch receptors are activated giving a sense of satiety without extra calories."
Along with kale, incorporate these15 Most Antioxidant-Packed Fruits & Veggies into your diet as well.
"Berries are high in fiber, vitamin C, and anti-inflammatory, antioxidant flavonoids and are great nutritional sources for people over 50 years of age," says Shannon Henry, RD with EZCare Clinic. "Fiber helps us stay healthy, controls our weight, and protects against diseases such as diabetes, heart disease, and cancer."
Young recommends that men aged 51 or older should eat 30 grams of berries a day, and women aged 50 or older should eat 21 grams a day.
"Nuts and seeds are also significant sources of healthy fats," says Henry. "Walnuts, flax seeds, and chia seeds all contain ALA omega-3 fats, which are converted to EPA and DHA omega-3 fatty acids. In addition, having 50 omega-3 fat intakes will help protect your brain, especially."
"Oranges are a nutritious fruit option for people of all ages, but their nutrients, such as vitamin C and flavonoids, offer unique benefits for those over 50 years old including for heart, brain and skin health," says Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen. "Vitamin C, can help reduce the risk of heart disease the leading cause of death in the US and a condition that we become more at risk for as we age. In-season California Valencias make it easy to get enough vitamin C.
Largeman-Roth says an orange can offer 70% of your Daily Value (DV) of vitamin C, and also "promotes the production of collagen, helping to boost our skin's elasticity and strength, which is vital as we age."
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Posted: July 29, 2021 at 1:55 am
Written by Emerald Elitou
Tabria Majorsisnt here for the negative effects of diet culture and shes using her social media influence to take a stand. In partnership with Pinterest, the supermodel is working to abolish the ever-going cycle of negative body image. I've never been one to promote a diet or promote anything extreme that would result in weight loss. It's all about doing it the healthy, natural way, the Tennessee-born beauty passionately shares with BET Style exclusively. It just made so much sense to partner with Pinterest for this.
On July 1, Pinterest made its platform a weight-loss, ad-free zone. The goal? To allow its (roughly) 478 million users to feel safe when grabbing all of their inspirational needs. This stance makes Pinterest the only major platform to prohibit all weight loss imagery and language; acting as an expansion of its pre-existing ad policies that prohibit body shaming, dangerous weight loss products/claims. I think these types of ads seep into our subconscious. I used to be exposed to ads like this, especially when I was impressionable.
When I was younger, I had a distorted view of my body, the model divulges before adding, I tried crazy diets, which always ended up making me feel worse about myself [...] I don't like anything about diet culture, I wish it would stop altogether.
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The statuesque social media sensation, who rose to popularity for her remake of Beyoncs famous music videos, offers this advice for those overcoming a negative mindset toward their body. If there's something about your body that you don't like, you either accept it, or you change it."
For Majors, shes personally been working to accept her cellulite. Ive come to a point where I just accept it because most people have it. I learned I shouldn't obsess over it. It's about just getting to a place of comfort with yourself.
Majors recently released a swimsuit collection withFashion to Figurein hopes of taming the thoughts of self-doubt and encouraging others to love the skin they are in. I worked with the designer at Fashion to Figure to create spectacular pieces from trends and styles I liked, Majors shares excitedly. It was really fun, I'm really glad that I got to be a part of every step of the way.
Wondering whats next for the fashion model? Youll just have to follow her journey to see whats next. I have so many goals and a lot of things that I want to achieve, she shares before concluding, last year opened my eyes to what's possible and what I'm capable of. Im excited to keep working on things that I'm passionate about.
To keep up with the busy model, follow her on Instagram:@TabriaMajors.
(Photo: Gilbert Carrasquillo/FilmMagic)