Institutes Of Health’s Post

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

🌟 Food Fortification: Boosting Nutrition for a Healthier Future 🌟 In our quest for better health and nutrition, meals fortification has emerged as a effective best friend. It's now not just about ingesting; it's about ingesting smart. Food fortification, additionally known as Lebensmittelanreicherung in German, is a strategy aimed toward improving the nutrient content material of ingredients, making them not handiest delicious however additionally extraordinarily nutritious. What is Food Fortification? Lebensmittelanreicherung refers to the procedure of adding essential vitamins, minerals, and different vitamins to normally fed on meals. These nutrients might include vitamin D, iron, folic acid, and greater. By doing this, we enhance the dietary fee of our foods, making sure they provide a much wider array of health benefits. Food fortification performs a pivotal role in addressing diverse nutritional deficiencies. Deficiencies in key nutrients can lead to a number health troubles, along with anemia, neural tube defects, and weakened immune structures. Food fortification acts as a protecting shield against these issues. Here's how food fortification works: particular vitamins are cautiously decided on and added to staple ingredients like flour, rice, and salt. These foods are regularly consumed by huge segments of the populace, making them best vehicles for nutrient delivery. The Impact of Food Fortification The high quality impact of food fortification is profound. It can appreciably lessen the superiority of nutrient deficiencies, specifically in populations wherein get right of entry to to a diverse food plan is constrained. For instance, the addition of folic acid to grain products has been a recreation-changer in preventing neural tube defects in toddlers. Food fortification isn't only a fitness booster; it is a lifesaver. By enriching meals with key vitamins, we promote healthier lives and decrease the weight of weight-reduction plan-related diseases. Food Fortification Around the World Food fortification isn't restrained to at least one country or location; it's a international movement. Germany and plenty of other international locations have recognized the importance of this approach. In Germany, as an example, iodine is introduced to table salt, which has played a essential position in preventing iodine deficiency problems. Share the Knowledge! Knowledge is strength, and sharing it with others is important. Be positive to allow your buddies and family understand approximately the blessings of food fortification. You can be part of our WhatsApp group to spread the phrase further: Food Fortification WhatsApp Group. In end, meals fortification is a beacon of desire for better vitamins and health. By including crucial vitamins to our every day staples, we take a extensive step in the direction of a healthier, brighter future. So, permit's embody Lebensmittelanreicherung and take pleasure in the flavor of a more fit life! 🌟

Protein Intake Guidelines 2024!! Eating an adequate amount of protein is important for overall health and well-being. Protein is a macronutrient that plays a crucial role in various bodily functions, including the building and repair of tissues, the production of enzymes and hormones, and supporting the immune system. Here are some general guidelines for ensuring you consume an adequate amount of protein:   1.   Calculate Your Protein Needs: The recommended daily intake of protein varies based on factors such as age, sex, weight, and activity level. As a general guideline, the average adult might aim for about 0.36 to 0.8 grams of protein per pound of body weight. Athletes or those engaging in intense physical activity may require more.   2.   Include Protein-Rich Foods: Incorporate a variety of protein-rich foods into your diet. Good sources of protein include:     ·        Lean meats such as chicken, turkey, and fish. ·        Eggs and dairy products like yogurt and cheese. ·        Plant-based sources like beans, lentils, tofu, and other legumes. ·        Nuts and seeds.   3.   Distribute Protein Intake Throughout the Day: Instead of consuming most of your protein in one meal, try to distribute it evenly throughout the day. This can help optimize muscle protein synthesis and support overall protein balance.   4.   Consider Your Dietary Preferences and Restrictions: If you follow a vegetarian or vegan diet, make sure to include a variety of plant-based protein sources to meet your protein needs. This might include beans, lentils, quinoa, tofu, and plant-based protein supplements.     5.   Read Food Labels: Pay attention to food labels to understand the protein content of packaged foods. This is particularly important if you are trying to monitor your protein intake or if you have specific dietary goals.   6.   Consult a Nutritionist or Healthcare Professional: If you have specific health or fitness goals, or if you're unsure about your protein needs, consider consulting a nutritionist or healthcare professional. They can provide personalized advice based on your individual requirements.     It's important to note that while protein is essential, a balanced diet should also include carbohydrates, fats, vitamins, and minerals. Additionally, hydration is crucial for overall health. Always consult with a healthcare professional or a registered dietitian for personalized advice based on your specific needs and health status. Top of Form

Don't get to the RED Zone and kick a field goal. Cross that end zone and score a touchdown with your PROTEIN! 🏈 🙌🏼 Let me explain👇🏼 Protein targets usually fall between .5 to 1 gram of protein per pound of body weight. If you are in an exercise program and seek to maintain or build muscle while dropping body fat then I recommend aiming for about .75 to 1 gram per pound of body weight. Consult with your fitness professional, registered dietician, or doctor to understand your specific protein needs better before adjusting your targets. Reaching your protein consumption targets is essential for muscle repair, growth, and overall health. Here are several strategies to help you achieve your protein goals, along with a 20-gram protein bar cheat sheet to help you fill in those gaps and capitalize on your strength training. 1. Whole Foods: Prioritize high-protein foods such as lean meats (chicken, turkey, beef), fish, eggs, dairy products (milk, cheese, yogurt), legumes (beans, lentils, chickpeas), nuts, seeds, and soy products (tofu, tempeh, edamame). 2. Protein Supplements: Use protein powders (whey, casein, soy, pea) and ready-to-drink protein shakes for convenient and quick protein boosts, especially useful post-workout or when time-constrained. 3. Protein-Rich Snacks: Incorporate snacks like Greek yogurt, cottage cheese, protein bars, and jerky to maintain protein intake throughout the day. 4. Meal Planning: Plan meals to include a source of protein in each one, balancing it with carbohydrates and healthy fats for a well-rounded diet. 5. Combination Foods: Mix and match different protein sources to diversify nutrient intake and ensure all essential amino acids are consumed, such as combining beans and rice or hummus and whole-grain pita. 6. Cooking Methods: Utilize cooking methods that preserve protein content, such as grilling, baking, steaming, and poaching, while avoiding excessive frying which can add unnecessary fats. 7. Mindful Eating: Monitor portion sizes and protein distribution throughout the day, aiming to include a protein source in every meal and snack to support steady protein synthesis. By incorporating these strategies, you can effectively meet your protein requirements, supporting your fitness and health goals. __________________________________ Have you tried any of these protein bars? If so, which ones do you like and not like? Quest Nutrition #PureProteinBar #One1Brands #Snickers Clif Bar The Anabar® #Gatorade #healthandfitness #weightloss #fitnessmindset #holisticfitness #fitness #executivefitness #protein #health Quest Oatmeal Chocolate Chip: https://amzn.to/4c5P50n Pure Protein Chocolate Peanut Butter: https://amzn.to/3wOuH4H One Protein Bar Maple Glazed Donut: https://amzn.to/3V99WKh Snickers Hi Protein: https://amzn.to/4bsqDpU Clif Builders Protein Chocolate Mint: https://amzn.to/4bOzh1O Anabar Chocolate Campfire S'mores: https://amzn.to/44P2w2d Gatorade Cookies & Creme: https://amzn.to/4c5XUHx

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?

💪 How to get more protein on a plant-based diet There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based diet. That's why today I'm going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you eat a plant-based diet … Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … You have to add a little extra because most plant proteins aren't as easy for your body to use. This is because most plant proteins are "incomplete." This means they don't have all the essential amino acids to form a complete protein for your body to use. Here are a few strategies to help you maximize your protein intake when you're eating a plant-based diet: 1. Eat plant-based foods that ARE complete proteins. The good news is that there are more of these available than ever at your grocery store. Foods like: - Ancient grains (quinoa and amaranth) - Chia seeds - Buckwheat - Hemp products - Non-GMO/organic soy products (tofu, edamame, tempeh) Adding these to your rotation of foods can help boost your overall protein intake. 2. Combine plant foods to form a complete protein. When you pair two different incomplete protein sources, it can add up to a complete protein. Incomplete protein sources include: - Whole grains (rice, barley, etc.) - Legumes - Nuts & seeds - Some vegetables (brussels sprouts, corn, asparagus, broccoli, etc.) Many common dishes include incomplete proteins that work together. A few examples: - Rice & beans - Almond butter & whole grain bread - Salad with quinoa & black beans You can either eat these together or separate them out during the day. Just make sure you are getting the combo at sometime. 3. What about plant-based protein powders? There are dozens of different plant-based protein powders on the market. While they may be high in protein, it's important to remember they can also be highly processed and can contain sweeteners and other products that might not align with your health goals. Quality matters. Be sure to read your ingredient labels and do your research. We stock 360 Fitness Pea Protein Isolate (non gmo, only stevia sweetened, no fillers). Jack PS - grab our newest Plant Power Recipe pack here (free) > https://lnkd.in/g2hN2V_Z REFERENCE: https://lnkd.in/diytn5RH https://lnkd.in/dGJJE4Sk

💪 How to get more protein on a plant-based diet There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based diet. That's why today I'm going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you eat a plant-based diet … Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … You have to add a little extra because most plant proteins aren't as easy for your body to use. This is because most plant proteins are "incomplete." This means they don't have all the essential amino acids to form a complete protein for your body to use. Here are a few strategies to help you maximize your protein intake when you're eating a plant-based diet: 1. Eat plant-based foods that ARE complete proteins. The good news is that there are more of these available than ever at your grocery store. Foods like: - Ancient grains (quinoa and amaranth) - Chia seeds - Buckwheat - Hemp products - Non-GMO/organic soy products (tofu, edamame, tempeh) Adding these to your rotation of foods can help boost your overall protein intake. 2. Combine plant foods to form a complete protein. When you pair two different incomplete protein sources, it can add up to a complete protein. Incomplete protein sources include: - Whole grains (rice, barley, etc.) - Legumes - Nuts & seeds - Some vegetables (brussels sprouts, corn, asparagus, broccoli, etc.) Many common dishes include incomplete proteins that work together. A few examples: - Rice & beans - Almond butter & whole grain bread - Salad with quinoa & black beans You can either eat these together or separate them out during the day. Just make sure you are getting the combo at sometime. 3. What about plant-based protein powders? There are dozens of different plant-based protein powders on the market. While they may be high in protein, it's important to remember they can also be highly processed and can contain sweeteners and other products that might not align with your health goals. Quality matters. Be sure to read your ingredient labels and do your research. We stock 360 Fitness Pea Protein Isolate (non gmo, only stevia sweetened, no fillers). Jack PS - grab our newest Plant Power Recipe pack here (free) > https://lnkd.in/g2hN2V_Z REFERENCE: https://lnkd.in/diytn5RH https://lnkd.in/dGJJE4Sk

WEEK CHAKRA SERIES - DAY 4 - WEEK 5 THROAT CHAKRA NUTRITION - Foods for Communication and Truth The upper chakras pertain more to our relationship with foods and eating than the particular foods themselves. The throat chakra is essential for our connection to food and our sensory relationship. As we learned on Tuesday, the associated physiology is the throat and its surrounding anatomy, including the tongue, lips, mouth, ears and nose. We experience food and eating through our throat chakra by smelling, tasting, chewing, and swallowing. All of the senses are engaged when we eat and can enrich our relationship with food and eating. The throat chakra also governs to a great extent how we process our food. Chewing releases enzymes that break down the food preparing it for the stomach and small intestine to further process and assimilate (solar plexus). The main gland of the throat chakra is the thyroid gland which is responsible for our metabolism and regulates many physiological processes. Therefore the throat is an incredibly dense area with a lot of activity happening at once. We can support our throat chakra with optimal nutrition, choosing foods for our highest physical and spiritual vibrations. Chewing our food thoroughly, with intention and mindfulness can help both the throat and solar plexus chakras. FOODS THAT HELP BALANCE THE THROAT CHAKRA 🫐🍇🍆 Blue-Colored Foods 🫛🥗 Sea Water Plants: Plants derived from the sea, like nori, agar, dulse, hijiki, arame, and kelp, are excellent sources of nourishment for the throat chakra. These magnificent plants are rich in minerals, including iodine, a nutrient that plays a role in proper functioning of the thyroid gland. FREQUENCY PROGRAMS FOR THE THROAT CHAKRA ✨ Digital Nutrition programs: THYROID: Iodine, Chromium, Selenium, Phenylalanine MINERALS: Sodium, potassium, calcium, magnesium, phosphorus, chloride, sulfur ENERGETIC (Metabolism): Vitamin B1, Vitamin B2, Iron, Selenium, Zinc, Vitamin B12, Vitamin B3, Vitamin B9, Manganese, Copper, Vitamin C, Vitamin A, Vitamin D, Vitamin K, Methionine, Histidine, Magnesium, Coenzyme Q10, Carnitine, EPA ✨ Deep Cycle DIGEST ALL – Encourages bioenergetic support to breakdown foods and properly digest and process them for proper nutrient distribution. Works with digestion on the physical level but also an energetic level. ✨ Blue dot app Analysis & Vibration of VITAL SUBSTANCES 12-27min.

💪 How to get more protein on a plant-based diet There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based diet. That's why today I'm going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you eat a plant-based diet … Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … You have to add a little extra because most plant proteins aren't as easy for your body to use. This is because most plant proteins are "incomplete." This means they don't have all the essential amino acids to form a complete protein for your body to use. Here are a few strategies to help you maximize your protein intake when you're eating a plant-based diet: 1. Eat plant-based foods that ARE complete proteins. The good news is that there are more of these available than ever at your grocery store. Foods like: - Ancient grains (quinoa and amaranth) - Chia seeds - Buckwheat - Hemp products - Non-GMO/organic soy products (tofu, edamame, tempeh) Adding these to your rotation of foods can help boost your overall protein intake. 2. Combine plant foods to form a complete protein. When you pair two different incomplete protein sources, it can add up to a complete protein. Incomplete protein sources include: - Whole grains (rice, barley, etc.) - Legumes - Nuts & seeds - Some vegetables (brussels sprouts, corn, asparagus, broccoli, etc.) Many common dishes include incomplete proteins that work together. A few examples: - Rice & beans - Almond butter & whole grain bread - Salad with quinoa & black beans You can either eat these together or separate them out during the day. Just make sure you are getting the combo at sometime. 3. What about plant-based protein powders? There are dozens of different plant-based protein powders on the market. While they may be high in protein, it's important to remember they can also be highly processed and can contain sweeteners and other products that might not align with your health goals. Quality matters. Be sure to read your ingredient labels and do your research. We stock 360 Fitness Pea Protein Isolate (non gmo, only stevia sweetened, no fillers). Jack PS - grab our newest Plant Power Recipe pack here (free) > https://lnkd.in/g2hN2V_Z REFERENCE: https://lnkd.in/diytn5RH https://lnkd.in/dGJJE4Sk

💪 How to get more protein on a plant-based diet There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based diet. That's why today I'm going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you eat a plant-based diet … Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … You have to add a little extra because most plant proteins aren't as easy for your body to use. This is because most plant proteins are "incomplete." This means they don't have all the essential amino acids to form a complete protein for your body to use. Here are a few strategies to help you maximize your protein intake when you're eating a plant-based diet: 1. Eat plant-based foods that ARE complete proteins. The good news is that there are more of these available than ever at your grocery store. Foods like: - Ancient grains (quinoa and amaranth) - Chia seeds - Buckwheat - Hemp products - Non-GMO/organic soy products (tofu, edamame, tempeh) Adding these to your rotation of foods can help boost your overall protein intake. 2. Combine plant foods to form a complete protein. When you pair two different incomplete protein sources, it can add up to a complete protein. Incomplete protein sources include: - Whole grains (rice, barley, etc.) - Legumes - Nuts & seeds - Some vegetables (brussels sprouts, corn, asparagus, broccoli, etc.) Many common dishes include incomplete proteins that work together. A few examples: - Rice & beans - Almond butter & whole grain bread - Salad with quinoa & black beans You can either eat these together or separate them out during the day. Just make sure you are getting the combo at sometime. 3. What about plant-based protein powders? There are dozens of different plant-based protein powders on the market. While they may be high in protein, it's important to remember they can also be highly processed and can contain sweeteners and other products that might not align with your health goals. Quality matters. Be sure to read your ingredient labels and do your research. We stock 360 Fitness Pea Protein Isolate (non gmo, only stevia sweetened, no fillers). Jack PS - grab our newest Plant Power Recipe pack here (free) > https://lnkd.in/g2hN2V_Z REFERENCE: https://lnkd.in/diytn5RH https://lnkd.in/dGJJE4Sk