Institutes Of Health’s Post

What is the difference between processed food and ultra processed food? Read the article. The terms "processed" and "ultra-processed" foods refer to different levels of food modification. Here's a breakdown of the differences: ### Processed Foods **Definition**: Processed foods are those that have been altered from their natural state for convenience or preservation. This can include methods like heating, freezing, canning, or drying¹². **Examples**: - Canned vegetables - Frozen fruits and vegetables - Freshly baked bread - Cheese - Plain yogurt - Nut butter **Nutritional Impact**: Many processed foods retain most of their nutritional value and can be part of a healthy diet. For example, frozen vegetables and canned beans are convenient and nutritious². ### Ultra-Processed Foods **Definition**: Ultra-processed foods go through multiple stages of processing and often contain ingredients not typically used in home cooking, such as artificial flavors, colors, preservatives, and emulsifiers¹². **Examples**: - Packaged snacks (chips, cookies) - Soft drinks - Instant noodles - Ready-to-eat meals - Sugary cereals - Processed meats (hot dogs, sausages) **Nutritional Impact**: Ultra-processed foods tend to be higher in added sugars, unhealthy fats, and sodium, and lower in essential nutrients. They are often linked to negative health outcomes like obesity, heart disease, and diabetes¹². ### Health Implications - **Processed Foods**: Can be part of a balanced diet if chosen wisely. Look for options with minimal added sugars, sodium, and unhealthy fats. - **Ultra-Processed Foods**: Should be limited due to their association with various health issues. Opt for whole or minimally processed foods whenever possible. Understanding these differences can help you make healthier food choices. Would you like tips on how to reduce ultra-processed foods in your diet? ¹: [American Heart Association](https://lnkd.in/gzt7ShHF) ²: [Real Simple](https://lnkd.in/gnpwaKkx) Source: Conversation with Copilot, 6/8/2024 (1) Processed vs. ultra-processed food, and why it matters to your health. https://lnkd.in/gzt7ShHF. (2) What Is Processed Food vs. Ultra-Processed Food? - Real Simple. https://lnkd.in/gnpwaKkx. (3) I’m a Dietitian, and These Are the Processed and Ultra-Processed Foods .... https://lnkd.in/gpduZHx8.

Recently, Eddie Abbew—a proponent of unprocessed foods who's known for his straightforward style (lots of swears)—found himself at the centre of a heated exchange with a dietician. While he played the debate out publicly on his feed, it underscored an essential conversation about our food choices. Eddie advocates for whole foods, pushing back against common dietary staples like bread, cereal, and porridge in favour of options like eggs and avocado. This is because he improved his health and claims others with his low carbohydrate approach. The dietician countered, supporting these foods as part of a balanced diet. This clash of perspectives brings us to a vital question: what is the best approach to nutrition? Eddie’s emphasis on minimal sugar and unprocessed foods has merit, especially given our easy access to overly processed options. His approach cuts through the clutter and makes us rethink convenience food. Yet, not all traditional foods deserve dismissal. Quality is critical—artisanal bread can be part of a nutritious diet, for example. Porridge can work for some and it is naturally full of nutrition. Cereal is not best choice however if you can't part with it, think about adding extra protein. Add some ground seeds or have an egg after. This will give you extra nutrition and keep you fuller for longer.  For me, variety is crucial. Carbohydrates, in amounts appropriate for my lifestyle, support my health and activity levels. It's about wise selection—opt for complex carbs and use nutrient-dense vegetables as your base. As I explore carbohydrates and brain health for my upcoming talk, I'm further reminded of the complexity that underpins our food choices. Pasta and rice, whether wholegrain or white, offer a compelling case study. Despite their differences, they have comparable effects on how quickly sugar enters the bloodstream, which in turn influences our energy levels, appetite, and mood. My preference leans towards white pasta, particularly durum wheat pasta, which not only satisfies the palate but also delivers a protein boost, offering a more favourable position on the glycaemic index. Basmati rice, known for its aromatic taste, similarly ranks well in terms of sugar release. Yet, there's a caveat with brown rice—it may contain higher arsenic levels compared to its white counterpart. My practical approach? Alternate between the two. Enjoy white basmati rice one week and switch to brown the next, balancing health considerations with culinary variety. When it comes to pasta, if you're weighing options for taste, white durum pasta or fresh pasta stand out as the best choices. Pair with foods with protein and or fat and don't overeat, use veg as the filler. Eddie speaks to people in a way they will listen so we should not be dismissing him if the aim is for us all to eat better. There is a place for both views however listening to both can leave you thinking "what can I eat???" #NutritionDialogue #FoodChoices #BalancedDiet #EddieAbbew

*Consuming primarily minimally processed foods is NOT synonymous with healthy eating* A new study by Julie Hess and colleagues demonstrates that eating primarily minimally processed foods, as they are defined by the NOVA classification system, does not automatically make for a healthy diet. This was evident by the construction of 2 menus with low health scores, one less-processed, which derived 20% of its calories from ultra-processed foods, and the other a more-processed menu, which derived 67% of its calories from ultra-processed foods. This finding aligns with earlier (2011) research by Carlos Monteiro and his team which demonstrated that a hypothetical meal prepared only with - what that time they called - unprocessed/minimally processed foods and processed culinary ingredients - was not nutritionally adequate: exceeded the upper limits for added sugar, sodium and energy density. In fact, data from Brazil shows that the main source of salt and sugar in the Brazilian diet comes from their addition during food preparation. A smaller part comes from packaged foods. These data suggest that the types of foods we eat matter more than the level of processing used to make them. Consequently, the widespread advice to avoid ultra-processed foods may not be the most effective strategy for improving overall population health. Decades of scientific evidence underscore the importance of consuming a balanced and diverse diet, with plenty of vegetables, while managing calorie intake and limiting sugar, salt, and saturated fat. The lack of dietary improvement over time does not necessarily invalidate these core principles of healthy eating. Rather, it may highlight a gap in our ability to effectively encourage adherence to it. Reference to Hess’ study: https://lnkd.in/d_dP8WZb Link to Monteiro’s study: https://lnkd.in/dHFkkXiX Reference to the sodium data in Brazil: https://lnkd.in/dU3Z6KP3

If you Understood NOVA Scores: Would this help you make Informed Food Choice? In today's fast-paced world, many of us are striving to make healthier food choices to maintain a balanced diet. With an increasing focus on nutrition, it's essential to understand how different foods are processed and how they impact our health. One tool that can help us make better decisions about the foods we consume is the NOVA classification system. In this post, we will delve into what NOVA scores are and how they can empower individuals who track their food intake daily. What Are NOVA Scores? NOVA is a classification system developed by researchers to categorize foods based on the extent and purpose of their processing. It groups foods into four main categories: 1. Unprocessed or minimally processed foods (NOVA group 1) 2. Processed culinary ingredients (NOVA group 2) 3. Processed foods (NOVA group 3): 4. Ultra-processed foods (NOVA group 4): How NOVA Scores Can Help You: 1. Nutritional Awareness: NOVA scores provide a clear distinction between foods based on their processing level. Understanding these categories helps you become more aware of what you're consuming. Opting for unprocessed or minimally processed foods (NOVA group 1) can lead to a more nutrient-dense and healthier diet. 2. Health Implications: Research has shown that diets high in ultra-processed foods are associated with various health issues, including obesity, heart disease, and type 2 diabetes. Monitoring your NOVA scores can help you reduce your intake of ultra-processed foods and make choices that are better for your long-term health. 3. Weight Management: If you're tracking your food intake for weight management purposes, knowing the NOVA scores of your foods can be invaluable. Choosing foods from lower NOVA groups can help you control your calorie intake and support your weight loss or maintenance goals. 4. Ingredient Awareness: By paying attention to the NOVA scores, you'll become more conscious of the ingredients in your food. This knowledge can help you avoid foods that contain excessive additives, sugars, and unhealthy fats. 5. Meal Planning: NOVA scores can guide your meal planning efforts. You can prioritize whole, unprocessed or minimally processed foods in your recipes and reduce your reliance on highly processed and ultra-processed options. Understanding NOVA scores can be a valuable tool for individuals who track their food on a daily basis. It empowers you to make informed choices, prioritise whole and minimally processed foods, and reduce your consumption of less healthy options. Ultimately, incorporating this knowledge into your dietary decisions can have a positive impact on your health and well-being. So, the next time you're tracking your food intake, consider including NOVA scores in your analysis to make better-informed choices for a healthier you. If you had this knowledge every time you tracked your food would it make you make better choices?

Achieving optimal nutrient consumption consistently can be simplified with a structured approach. Here’s a scientifically-backed method: Plan Your Meals Weekly Meal Planning: Set aside time each weekend to plan your meals for the upcoming week. This helps ensure balanced, nutrient-rich meals and reduces the temptation to opt for less healthy options. Grocery List: Create a grocery list based on your meal plan to avoid unnecessary purchases and ensure you have all the ingredients needed for balanced meals. Incorporate Variety Rotate Recipes: Use different recipes to incorporate a wide range of nutrients. Try new fruits, vegetables, and grains to keep meals interesting and nutrient-dense. Seasonal Foods: Focus on seasonal produce for freshness and maximum nutrient content. Smart Snacking Healthy Snacks: Keep healthy snacks like fruits, nuts, yogurt, and vegetable sticks readily available to avoid reaching for processed snacks. Pre-Portion Snacks: Pre-portion snacks into small containers or bags to control portions and make healthy choices easier. Stay Hydrated Water Bottle: Carry a reusable water bottle with you to remind yourself to drink water throughout the day. Infused Water: Add slices of lemon, cucumber, or berries to your water for added flavor and nutrients. Use Technology Nutrition Apps: Use apps like MyFitnessPal, Cronometer, or Yazio to track your nutrient intake and ensure you’re meeting your dietary goals. Recipe Apps: Explore apps like Yummly or Mealime for healthy meal ideas and recipes that match your nutritional needs. Routine Check-ups Regular Health Checks: Schedule regular check-ups with your healthcare provider to monitor nutrient levels and adjust your diet or supplements as needed. Blood Tests: Request blood tests to check for any nutrient deficiencies, especially if you have dietary restrictions or health conditions. Educate Yourself Read Labels: Learn to read and understand food labels to make informed choices about the foods you consume. Stay Informed: Keep up with the latest nutrition research and guidelines to continually improve your diet. Mindful Eating Eat Slowly: Take time to chew your food thoroughly and enjoy your meals, which can aid digestion and help you recognize when you’re full. Listen to Your Body: Pay attention to hunger and fullness cues to avoid overeating and maintain a healthy weight.

MyPlate: A Simple Guide to Balanced Eating The MyPlate dietary guideline offers an easy-to-follow approach for creating balanced meals and supporting overall health. Here’s how you can use MyPlate to enhance your nutrition: Build a Balanced Plate: Fruits & Vegetables: Fill half your plate with a variety of colorful fruits and vegetables. They provide essential vitamins, minerals, and fiber. Proteins: Allocate one-quarter of your plate to lean proteins like chicken, fish, beans, or tofu. Proteins are crucial for muscle repair and growth. Grains: The remaining quarter should be whole grains like brown rice, quinoa, or whole wheat pasta. Whole grains offer sustained energy and fiber. Dairy: Incorporate a serving of dairy or dairy alternatives, such as milk, yogurt, or fortified plant-based options, for calcium and vitamin D. Portion Control: Use the MyPlate guide to understand proper portion sizes. Balancing your plate helps in managing calorie intake and ensures nutrient diversity. Healthy Choices: Opt for Whole Grains: Choose whole grains over refined grains to increase fiber intake. Incorporate Lean Proteins: Select lean cuts of meat or plant-based proteins to reduce saturated fat intake. Limit Added Sugars & Salt: Use herbs and spices to flavor your food instead of excess salt or sugar. Stay Hydrated: Don’t forget to drink water throughout the day. Staying hydrated supports overall health and helps manage appetite. Mindful Eating: Practice mindful eating by paying attention to hunger cues and portion sizes. Eating slowly and savoring each bite can improve digestion and satisfaction. Why It Matters: Following the MyPlate guideline helps create balanced meals that promote long-term health and wellness. By focusing on variety and portion control, you can achieve better nutrition and support overall well-being. Start building your balanced plate today with MyPlate and enjoy the benefits of a well-rounded diet!

March came with its goodies and as a way of rounding up this month most especially being a Dietitian Nutritionist, I was opportune to be on a radio program, with one of my senior Dietitian, where we went to speak on some Nutrition issues and we educate our listener we spoke on alot of ways to avoid cardiovascular disease and other diseases conditions in individual, by a way of eating healthy and adequately. some of the points I shared, though i had issue expressing myself in yoruba because it was a Yoruba radio show programme but I did try my best; A wise man once said *"YOU ARE WHAT YOU EAT"* The Rules of Good Nutrition: Eat breakfast – You should endeavor to eat breakfast within 30 minutes of getting out of bed. Pack in protein – You need to eat protein at least three times per day. Eat frequently – It's a good idea to eat every two to three hours, including healthy snack choices. Talking about Balanced Nutrition : Balanced nutrition simply refers to a balance of the five food groups - something you probably learned at a very young age but have forgotten over the years. Sometimes they're confused with the three macronutrients - protein, carbohydrates, and fat - but they're actually fruits, vegetables, grains, protein, and dairy. Nutrition means more than simply what is served on your dinner table. Whether it is your eating routine, practicing food safety or eating with the environment in mind, all of these steps are key to a nutrition plan that goes “Beyond the Table.” No matter your budget or background, anyone can make nutritious choices. A wise man once said that, “Nutrition should be available to everyone,” “This Month as a Dietitian Nutritionist we encourage everyone to think beyond just what they serve on their table. We want everyone to make choices that are good for their budget, include a variety of nutritious foods and include locally grown foods.” Eating with the environment in mind; Buying foods in season and shopping locally, when possible, not only benefits the planet, but it also may help you keep food costs down. Supporting farmers by buying locally grown and seasonal foods can help you eat with the environment in mind. Stay nourished on any budget. When prices of food and other goods go up, buying healthful foods may not feel like a priority. Yet, many healthful foods are filling, cost less overall and help to manage or reduce your chances of developing certain chronic diseases. A little planning before you shop can go a long way in choosing foods that are affordable, satisfying and have a higher amount of nutrition. Lastly stay hydrated, that is drinking of enough water most especially this season that we are in one needs to stay hydrated always. I am open to learning, interactive session and knowing more in my chosen career. I remain my humble self Awolola Tunde John Dtn.

Enhancing Flavor, Reducing Harmful Nutrients in Popular Foods How to Remove Salt and Saturated Fat from Popular Foods? A recent study published in the Journal of the Academy of Nutrition and Dietetics has showcased a promising approach to improving the nutritional profile of our favorite foods without compromising taste. Researchers from Penn State, led by Dr. Kristina Petersen, explored the potential of herbs and spices as flavor enhancers in reducing saturated fat, sodium, and added sugars in commonly consumed dishes. These ingredients, often overconsumed, have been linked to various health issues, including hypertension and cardiovascular diseases. The study identified ten popular dishes, including meatloaf, chicken pot pie, macaroni and cheese, and brownies, and created three versions of each recipe: a standard version, a nutritionally improved version with reduced saturated fat, sugar, and salt, and a third version that incorporated herbs and spices to enhance the flavor of the healthier recipe. Dr. Petersen and her team found that adding herbs and spices, such as garlic powder, ground mustard seed, cayenne, cumin, rosemary, thyme, cinnamon, and vanilla extract, could restore the overall liking of the healthier recipes to the level of the original dishes in seven out of ten recipes. In fact, participants even preferred the flavor-enhanced versions of brownies and chicken in cream sauce over the originals. The study's findings suggest that a meaningful reduction in overconsumed nutrients is possible and acceptable to consumers. This opens up a pathway for the food industry to reformulate popular recipes to be healthier without losing their appeal. "We demonstrated a meaningful reduction in overconsumed nutrients is possible with modification of these 10 recipes, and these changes are acceptable to consumers," Dr. Petersen said. "This suggests that more research should be done to look at how to implement this more broadly, how to educate people to make these kinds of changes." The implications of this research are significant, not only for individual health but also for the broader impact on public health. As Dr. Petersen points out, "Importantly, these findings could be applied to the food supply because most foods that people consume are purchased in a prepared form. I think that would have a profound impact on people's health." This study is a step forward in addressing the global challenge of improving nutrition and reducing the prevalence of diet-related diseases. It highlights the potential for collaboration between the food industry and nutrition experts to create healthier food options that are both nutritious and delicious. For those in the food industry, this research provides a roadmap for creating products that not only meet but exceed consumer expectations for flavor while promoting better health. #foodtechnology #FlavorScience #FoodIndustryInnovation #BetterHealthTogether

14 Days Writing Challenge with Oseyemi Owolafe 🩶😊 Day 7; Do Balanced Diet Matter In Our Modern World Today? In a world, where snacks and fast-foods always seem more attractive and cheaper than actual healthy meals (balanced diet); is protein just a surplus these days? A balanced diet is one that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy. To start with a main element of a balanced diet, proteins are made up of many building blocks, known as amino acids. Our body needs dietary protein to supply amino acids for the growth and maintenance of our cells and tissues. Amino acids are classified as either essential or non-essential. As the name suggests initially, essential amino acids cannot be produced by the body and therefore must come from our diet. Whereas, non-essential amino acids can be produced by the body and therefore do not need to come from the diet. There're many high proteinous meals, including the following: Chicken, Beef, Salmon, Egg, Cheese, Milk, Beans, Pasta, and Oats. The European Food Safety Authority (EFSA) also recommends adults to consume at least 0.83 g of protein per kg body weight per day (e.g. 58 g/day for a 70 kg adult). Plant and animal-based proteins vary in their quality and digestibility, but this is not usually a concern for most people if their total protein meets their needs. We should aim to consume protein from a variety of sources that benefits both our health and the planet. Its benefits are not far-fetched; thereby it reduces appetite and hunger levels, increases muscle mass and strength, reduces cravings and desire for late-night snacks, boosts metabolism and increases fat burning, lowers your blood pressure, helps maintain weight loss, and lastly doesn't harm healthy kidneys. After all, these functions help signify how vital and essential protein is - in the body system. On the other hand, fast-food restaurants such as McDonald's, Kfc, Burger King and the likes seem to be a cheaper alternative to purchasing a healthy meal. Moreover, the high cost of purchasing healthy meals have steadily increased over the years alongside the amount of waiting time customers queue at healthy restaurants such as Subway instead. The nutritional value of protein is said to be unmatched as it boosts growth and maintenance in the body structure. Protein is essential, though its high purchasing cost forces other alternatives to be considered as well.