Are our Dietary Choices Improving?
A recent report issued by the USDA this month notes that the American diet may be improving slightly. Our daily caloric intake has decreased by about 5% and more families are eating at home and having more family meals. Diet quality has also improved with slight decrease in total fat and saturated fat a well as cholesterol. Working age adults have shown an increased concern for nutrition in relation to grocery shopping as well.
The Take Home: Grocery shopping and cooking at home aids in reduced caloric intake and overall fat intake.
Source: http://www.ers.usda.gov/publications/err-economic-research-report/err161#.Ut1lFxAo5QL
More reasons to cook at home: A recent study at Drexel University looked at the calories in menu items of over 20 chain restaurants. What did they find? The average adult consumes an average of 1,495 calories, 28 grams of saturated fat and 3, 512 mg of sodium after sharing an appetizer and eating an entree and side.
The Take Home: Dining out can be expensive as well as detrimental to healthy lifestyle habits. Many chain restaurant offer larger than “normal” portion sizes and foods that are processed and high in sodium. Dining at home is one way to control out food choices and caloric intake.
Source: http://www.jneb.org/article/S1499-4046%2813%2900708-2/abstract
Due to changes in our food environment and current nutrition and food related recommendations, the food label will be receiving a make-over. The new food label has yet to be released but health professionals are hoping more attention will be drawn to certain ingredients like added sugars and that the label in whole will be easier to understand and apply.
Harvard researchers are confirming what others have shown. Diabetes and excess weight can increase mortality risks. A recent study showed that people with a BMI between 30 and 34.99 were 24% more likely to die during the course of the study, and people with a BMI above 35 were 33% more likely to die when compared to those with a healthy BMI. People whose BMIs in the 25-to-29.99 range who are considered “overweight” had higher rates of premature death though the results were not statistically significant. People with diabetes also showed a higher rate of premature death.
http://www.nejm.org/doi/full/10.1056/NEJMoa1304501
Understanding Overall Fat intake: The Academy of Nutrition and Dietetics has updated its position on fat intake to include an increase intake of healthy fats. “It is the position of the Academy of Nutrition and Dietetics that dietary fat for the healthy adult population should provide 20 percent to 35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats.”
The Take Home: Decrease intake of saturated animal fats and instead consume low-fat meats, poultry and dairy as well as healthy fats from nuts, seeds and fish like salmon.
Source: http://www.andjrnl.org/article/S2212-2672(13)01672-9/abstract
More Good News for the Mediterranean Diet: Previous studies have shown that following a Mediterranean diet can lower the risk of heart attack and stroke. Recent studies have shown a Mediterranean diet supplemented with olive oil and nuts can also decrease risk of peripheral artery disease and Type 2 Diabetes.
The Take Home: Eating a diet rich in beans, nuts, seeds and vegetables with moderate amounts of lean animal proteins, primarily fish, and plant based oils like olive oils can reduce disease risk.
Source: http://jama.jamanetwork.com/article.aspx?articleid=1817779
KatieCavuto MS, RD
President, Healthy Bites
www.healthybitesdelivery.com
