Healthy Eating Tips and Research

With the start of a  new year, when many people resolve to lose weight, Jenny Craig is tweaking its diet plan. 

Jenny Craig has announced the launch of Jenny Fresh – a meal delivery service that brings fresh meals right to consumers’ homes. Each meal is under 350 calories and includes fresh ingredients, like antibiotic- and hormone-free meat and organic vegetables. 

“Jenny Fresh offers elevated meals with exquisite nutrient-rich ingredients, like wheat berries, tricolor quinoa, Himalayan red rice, lime-roasted sweet potatoes, slow-cooked braised pork, and fresh guacamole,” said Kim Doyle, vice president of nutrition and product development at Jenny Craig. 

Making healthy choices

Jenny Craig will launch the Jenny Fresh delivery meal service by mid-January, and the rollout will include seven entree options: 

• Chicken Chile Verde Bake

• Chicken and Vegetable Stir Fry

• Zesty Black Bean Quinoa Bowl

• Deconstructed Chicken Sausage Pizza

• Braised Pork Burrito Bowl

• Chicken Penne Parmesan 

• Chicken and Red Rice Power Bowl 

One week of Jenny Fresh meals will run customers $99. Consumers can also choose to get special health or dietary preferences with their meals, such as protein-heavy options, fiber-heavy options, and gluten-free options. 

The rest of the Jenny Craig meal options will remain separate from the Jenny Fresh deliveries, but those following the weight loss/management program will be able to easily incorporate these new meals. 

For more information on Jenny Craig’s plan and the Jenny Fresh delivery service, click here.

A new study conducted by researchers from the University of Bath explored some of the benefits of eating more plant-based food options. Rather than sticking to traditional meat, the team says consumers who adopt a plant-based diet are more likely to improve their health and the environment. 

“Increasingly we’re seeing how plant-based products are able to shift demand away from animal products by appealing to three essential elements consumers want: taste, price, and convenience,” said researcher Dr. Chris Bryant.

“This review demonstrates overwhelming evidence that, as well as being far more sustainable compared to animal products in terms of greenhouse gas emissions, water use, and land use, plant-based product alternatives also have a wide range of health benefits.” 

Benefits of plant-based foods

The researchers analyzed more than 40 earlier studies that looked at the ways plant-based alternatives affect consumers’ health and the environment and compared those results to outcomes from animal-based food products. Ultimately, plant-based foods outperformed animal-based products in every category.

Nutritionally, the researchers found that plant-based foods provide more benefits to consumers’ diets because producers of plant-based foods can actually incorporate more nutrients into their products. Plant-based options were also found to be more effective than animal products at improving muscle mass and losing weight.

The report highlighted that while 40% of animal-based foods were found to be generally unhealthy, just 14% of plant-based products were considered to be the same.

Plant-based options also showed better environmental results. When directly comparing plant-based burgers with beef burgers, the former produced 98% fewer greenhouse gas emissions. The production of plant-based foods is also more sustainable in terms of both land use and water use when compared to animal meat products. 

The researchers say it's important for plant-based products to be made more attractive to consumers in terms of taste, price, and nutrition.

“Despite the incredible advances that plant-based producers have made over recent years, there is still huge potential to improve their taste, texture, and how they cook,” Dr. Bryant said. “There’s also enormous potential to innovate with ingredients and processes to improve their nutritional properties – for example by boosting vitamin content.” 

Following a healthy diet is a large part of maintaining good physical health, but a recent study shows that it can also benefit your mental health. 

Researchers from Aston University recently found that eating more fruit was associated with greater overall mental well-being and reduced feelings of depression. 

"Overall, it's definitely worth trying to get into the habit of reaching for the fruit bowl," said lead author Dr. Nicola-Jayne Tuck. 

More fruit leads to better mental health

The researchers surveyed over 400 adults in the U.K. about their psychological health and their diets, including how often they ate fruits, vegetables, and sweet or savory food snacks. After adjusting for factors like age, general health, and exercise habits, they found that participants who ate fruit more often had lower scores for depression and higher scores for mental well-being. 

In contrast, participants who ate more nutrient-poor savory foods were more likely to experience "everyday mental lapses" and have lower mental well-being.

"Very little is known about how diet may affect mental health and wellbeing, and while we did not directly examine causality here, our findings could suggest that frequently snacking on nutrient-poor savoury foods may increase everyday mental lapses, which in turn reduces psychological health," said Tuck.

The researchers point out that fruits and vegetables contain many important vitamins and minerals. However, how consumers choose to eat them could make a big difference when it comes to getting mental health benefits.

"Both fruit and vegetables are rich in antioxidants, fibre and essential micronutrients which promote optimal brain function, but these nutrients can be lost during cooking. As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psychological health," Tuck stated.

The full study has been published in the British Journal of Nutrition.

Parents of picky eaters often have to work around their kids' palates to get them the nutrition they need. But findings from a recent study show that catering to their emotional needs might also do the trick. 

Researchers have found that a child's emotions can influence their eating patterns and diets. Specifically, they say negative emotions can be linked to overeating and choosing unhealthy foods.

"We found fried food consumption to be higher on days with more variable emotional patterns than days with consistent low negative mood," said Christine Hotaru Naya from the University of Southern California. "These results align with other studies that have found the negative mood to positively predict children's fatty food intake."

Negative emotions linked to poor eating

The researchers surveyed nearly 200 young children in California through the use of a mobile app. The participants were asked several times a day how they felt emotionally and what foods they consumed.

By the end of the study period, the researchers identified several negative mood patterns that contributed to poor eating. They found that the children experienced at least one of those patterns -- stable low negative mood -- on 90% of the days of the study. 

Breaking it down by the time of day, the team said early in the morning and during the evening were two vulnerable times when negative emotions could influence kids' food choices. 

"Children are more likely to consume unhealthy foods on weekends when meals and snacks are less structured and supervised than on school days," added Naya. 

"More studies are needed for us to understand the relationship between a child's emotions and their food choices, but this is a good start on that path to recognizing how to approach food choices with a person's mood and emotions in mind."

Are you the kind of person who immediately reaches for the salt shaker after getting your meal at a restaurant? If so, you might be taking years off your life.

Findings from a recent study suggest that adding extra salt to your food increases your risk of dying prematurely. Luckily for consumers, the research team found that reducing the amount of salt you consume and eating more fruits and vegetables can benefit your health.

"Even a modest reduction in sodium intake, by adding less or no salt to food at the table, is likely to result in substantial health benefits, especially when it is achieved in the general population," said Lu Qi, a professor at the Tulane University School of Public Health and Tropical Medicine.

Salt intake and higher risk of premature death

The researchers came to their conclusions after analyzing data on salt use from over 500,000 people. The team adjusted their results for several factors, including age, sex, race, deprivation, body mass index, physical activity, diet, medical conditions, whether participants smoked, and how often they drank alcohol.

The team found that those who always added salt to their food increased their chances of dying prematurely by 28% when compared to people who never or rarely added salt to their food. 

The study showed that life expectancies for people who always added salt to their food could be reduced by several years by age 50, with women shortening their lives by 1.5 years and men lowering their life expectancies by 2.28 years when compared to those who rarely or never added salt to their food.

Fruits and vegetables help

While consuming more salt was linked to a higher chance of dying prematurely, the researchers found that incorporating more fruits and vegetables into a person's diet could help reduce some of that risk.

"We were not surprised by this finding as fruits and vegetables are major sources of potassium, which has protective effects and is associated with a lower risk of premature death," said Qi.

Going forward, the researchers plan to continue analyzing the link between salt intake and life expectancy. Their study has been published in the European Heart Journal. 

A new study conducted by researchers from Penn State explored the health benefits associated with eating avocados on a regular basis. According to their findings, avocados are can help lower bad cholesterol levels and improve diet quality. 

“Adherence to the Dietary Guidelines for Americans is generally poor in the U.S., and our findings suggest that eating an avocado per day can substantially increase overall diet quality,” said researcher Kristina Petersen. “This is important because we know a higher diet quality is associated with lower risk of several diseases including heart disease, type 2 diabetes, and some cancers.” 

Avocados can improve health long-term

For the study, the researchers analyzed data from over 1,000 participants who were either overweight or obese. One group of participants ate an avocado every day for six months; another group limited their avocado intake to two per month and continued eating as they normally would. The team measured their body weight, cholesterol, and fat in the abdomen at the start and end of the study. 

The researchers learned that eating avocados every day was linked with important health improvements. One benefit of eating more avocados was lower cholesterol; LDL cholesterol decreased by 2.5 mg/dL and total cholesterol decreased by 2.9 mg/DL. 

The team found that avocados didn’t play a significant role in the participants’ abdomen fat levels or other cardiometabolic risk factors. However, participants who ate avocados every day had better overall diet quality and didn’t gain weight. 

“While one avocado a day did not lead to clinically significant improvements in abdominal fat and other cardiometabolic risk factors, consuming one avocado a day did not result in body weight gain,” said researcher Joan Sabaté. “This is positive because eating extra calories from avocados doesn’t impact body weight or abdominal fat, and it slightly decreases total and LDL-cholesterol.”

Moving forward, the researchers hope consumers consider the health benefits of incorporating more avocados into their diets. 

“While the avocados did not affect belly fat or weight gain, the study still provides evidence that avocados can be a beneficial addition to a well-balanced diet,” said researcher Penny Kris-Etherton. “Incorporating an avocado a day per day in this study did not cause weight gain and also caused a slight decrease in LDL cholesterol, which are all important findings for better health.” 

A new study conducted by researchers from Rutgers University explored how consumers’ eating habits while dieting may affect their food choices long-term. According to their findings, eating more protein while on a diet may prompt consumers to choose healthier options overall. 

“The impact of self-selected dietary protein on diet quality has not been examined before, to our knowledge, like this,” said researcher Anna Ogilvie. “Exploring the connection between protein intake and diet quality is important because diet quality is often suboptimal in the U.S., and higher-protein weight loss diets are popular.” 

Improving diet long-term 

For the study, the researchers analyzed data from over 200 overweight or obese men and women between the ages of 24 and 75 involved in a six-month clinical trial. The participants followed a calorie-deficit diet for the duration of the study, and they recorded everything they ate. The team then assessed the quality of their diets to understand how healthy the participants were eating.

While the researchers recommended that the participants allot 18% of their daily calories to protein, the participants fell into two groups: 18% of calories coming from protein or 20% of calories coming from protein. Though the team found that both groups lost the same amount of weight, eating more protein improved the participants’ diets overall. 

Those who ate more protein were more likely to adopt other healthier eating habits. The study showed that higher-protein eaters reached for sugary foods less often and for green vegetables more often. Additionally, eating more protein helped the participants retain more of their lean muscle mass, as opposed to eating less protein on a regular basis. 

The researchers hope that these findings highlight the benefits associated with eating diets higher in protein, as they can help consumers adopt healthier habits long-term. 

“It’s somewhat remarkable that a self-selected, slightly higher protein intake during dieting is accompanied by higher intake of green vegetables, and reduced intake of refined grains and added sugar,” said researcher Sue Shapses. “But that’s precisely what we found.” 

A new study conducted by researchers from the American Society for Nutrition explored some of the risks associated with kids’ eating ultra-processed foods. They learned that kids who eat a lot of ultra-processed foods from a young age were more likely to have poorer physical fitness and cardiovascular health in their teens and beyond. 

“Healthy dietary and exercise behaviors are established at a very young age,” said researcher Jacqueline Vernarelli, Ph.D. “Our findings point to the need to educate families about cost-effective ways to reduce ultra-processed food intake to help decrease the risk for cardiovascular health problems in adulthood.” 

Long-term health risks

The researchers analyzed data from over 1,500 U.S. kids between the ages of three and 15 who were enrolled in the National Health and Nutrition Examination Survey/National Youth Fitness Survey. The kids were interviewed about their typical diets and exercise habits, and they also completed physical tests to gauge their fitness levels.

For kids under the age of five, the researchers measured locomotor development; older kids were measured by their cardiovascular fitness.

The study showed that children who ate more ultra-processed foods were more likely to have poorer physical fitness, regardless of their age. Older kids who had the poorest cardiovascular fitness were more likely to eat an average of nearly 230 more calories per day of ultra-processed foods. Similarly, the younger kids who struggled the most with locomotor development were eating an average of more than 270 calories per day of ultra-processed foods. 

Kids who ate the most ultra-processed foods reported regularly eating things like hotdogs, pizza, candy, packaged snacks, and chicken nuggets, among several others. While there are health risks for adults who follow this kind of diet, this study shows that there are similar risks for younger people. 

Moving forward, the researchers plan to get a better understanding of which types of processed foods kids are most drawn to and what meals tend to include these unhealthier options.

“Though highly-processed convenience foods are easy to throw into a school bag, our research shows the importance of preparing healthy snacks and meals,” said Dr. Vernarelli. “Think of it like saving for retirement: You’re making decisions now that will influence your child’s future.” 

A new study conducted by researchers from the American Society for Nutrition assessed how consumers think about their own diets. Ultimately, the majority of people are likely to report that they eat much healthier than they actually do. 

“We found that only a small percentage of U.S. adults can accurately assess the healthfulness of their diet, and interestingly, it’s mostly those who perceive their diet as poor who are able to accurately assess their diet,” said researcher Jessica Thomson. “Additionally, most adults overrate the quality of their diet, sometimes to a substantial degree.” 

Who’s eating healthy?

The researchers analyzed responses from nearly 10,000 adults enrolled in the National Health and Nutrition Examination Survey. Participants completed questionnaires about what they ate and drank in the last 24-hour period and then ranked how healthy they believed their diets to be. The researchers gave participants four categories to describe their diets: poor, fair, good, very good, or excellent. 

The researchers then used the questionnaires to come up with an overall rating of the participants' actual diets. Ultimately, about 85% of the participants inaccurately assessed their own diets, and 99% of those people scored their diets healthier than they actually were. 

Among participants who rated their diets as fair, good, very good or excellent, they only matched the researchers’ rankings between 1% and 18% of the time. However, those who determined their diets to be poor had much better success, matching the team’s ranking 97% of the time. 

Moving forward, the researchers hope that more work is done to get a better baseline understanding of consumers’ thought processes when choosing and ranking certain foods.  

“It’s difficult for us to say whether U.S. adults lack an accurate understanding of the components of a healthful versus unhealthful diet or whether adults perceive the healthfulness of their diet as they wish it to be – that is, higher in quality than it actually is,” Thomson said. “Until we have a better understanding of what individuals consider when assessing the healthfulness of their diet, it will be difficult to determine what knowledge and skills are necessary to improve self-assessment or perception of one’s diet quality.” 

A new study conducted by researchers from eLife explored some of the heart health benefits consumers can gain by eating eggs. The study showed that having just one egg per day may lower the risk of developing cardiovascular disease. 

“Few studies have looked at the role that plasma cholesterol metabolism plays in the association between egg consumption and the risk of cardiovascular diseases, so we wanted to help address this gap,” said researcher Lang Pan. 

Eggs may benefit good cholesterol

The researchers analyzed data from nearly 5,000 people enrolled in the China Kadoorie Biobank. The participants left blood samples and the researchers analyzed their plasma for 225 metabolites that could be linked to egg consumption. When the study began, over 3,400 participants had cardiovascular disease and nearly 1,400 didn’t. 

Ultimately, the researchers identified a link between egg consumption and heart health. Participants who ate eggs on a regular basis had lower levels of potentially harmful metabolites and higher levels of beneficial metabolites. The opposite was also true; those who didn’t or rarely ate eggs had more metabolites in their blood linked with heart disease. 

The study also showed that eating more eggs was linked with improvements in high-density lipoprotein (HDL), or “good” cholesterol. Participants who regularly ate eggs had higher levels of the apolipoprotein A1 protein, which helps build up HDL levels. It also helps absorb cholesterol from blood vessels and lowers the risk of blockages. 

“Together, our results provide a potential explanation for how eating a moderate amount of eggs can help protect against heart disease,” said researcher Canqing Yu. “More studies are needed to verify the causal role that lipid metabolites play in the association between egg consumption and the risk of cardiovascular disease.” 

A new study conducted by researchers from the University of East Anglia explored how consumers’ diets may affect their memory. According to the findings, eating a cup of cranberries per day may improve memory skills and lower the risk of dementia. 

“Past studies have shown that higher dietary flavonoid intake is associated with slower rates of cognitive decline and dementia,” said researcher Dr. David Vauzour. “And foods rich in anthocyanins and proanthocyanidins, which give berries their red, blue, or purple color, have been found to improve cognition. 

“Cranberries are rich in these micronutrients and have been recognized for their antioxidant and anti-inflammatory properties. We wanted to find out more about how cranberries could help reduce age-related neurodegeneration.” 

Health benefits of cranberries

The researchers had 60 adults between the ages of 50 and 80 participate in a 12-week study. Half of the group ate one cup of freeze-dried cranberry powder for each day of the study; the second group ate a placebo. Both before and after the study, the researchers assessed the participants’ cognitive function and collected blood samples to measure their memory skills and cholesterol. 

The researchers observed important health benefits in the participants who ate cranberries every day. The group had significant improvements in visual episodic memory, which allows people to recall visual information they’ve seen. They also had stronger neural function and better blood flow to the brain. The team believes this can be an effective way for older consumers to lower their risk of dementia. 

“We found that participants who consumed the cranberry powder showed significantly improved episodic memory performance in combination with improved circulation of essential nutrients such as oxygen and glucose to the important parts of the brain that support cognition – specifically memory consolidation and retrieval,” Dr. Vauzour said. 

In addition to memory and cognitive benefits, the researchers also learned that eating the cranberry powder was linked with significantly lower levels of LDL cholesterol. The team explained that this improvement in vascular health may be linked with cognitive benefits. 

“Demonstrating in humans that cranberry supplementation can improve cognitive performance and identifying some of the mechanisms responsible is an important step for this research field,” said Dr. Vauzour. “The findings of this study are very encouraging, especially considering that a relatively short 12-week cranberry intervention was able to produce significant improvements in memory and neural function. This established an important foundation for future research in the area of cranberries and neurological health.” 

A new study conducted by researchers from the American College of Cardiology explored the heart health benefits associated with time-restricted eating. According to their findings, older breast cancer survivors were likely to have a lower risk of cardiovascular disease when they followed a time-restricted eating plan. 

The researchers analyzed data from 22 people who had received chemotherapy within the last six years. All of the participants were overweight or obese at the start of the study, and the group was comprised of people who were 66 years old, on average. 

The participants followed a time-restricted eating plan for eight weeks. During weekdays and on weekends, they were able to eat anything they wanted between the hours of 12 p.m. and 8 p.m. For the rest of the time, they were limited to liquids, such as tea, black coffee, and water. The researchers used the Framingham Risk Score to analyze the participants’ heart disease risk over the next decade. 

Ultimately, the team learned that limiting food intake in this way was beneficial for long-term heart health outcomes. When the study began, the participants’ risk of cardiovascular disease was nearly 11%. By the end of the eight weeks, that risk had dropped to 8.6%. 

The study showed that nearly 70% of the participants (15 of 22) had a high risk for cardiovascular disease at the start of the trial. However, eight of those 15 participants had dropped to low risk on the Framingham scale by the end of the study. Being in the “low risk” category puts consumers at a nearly 40% lower risk of serious cardiovascular events. 

“This rigorously designed, well-executed single-arm feasibility study generates important hypotheses and questions about the role of time-restricted eating relevant to cancer survivors,” said researcher Dr. Bonnie Ky. “We look forward to seeing research using practical lifestyle interventions continue to evolve and advance to improve the lives of our patients and survivors.” 

A new study conducted by researchers from City University London explored how different social dynamics may affect what consumers eat. According to the findings, being around new groups of people may prompt consumers to make healthier choices out of fear of being judged for unhealthier options. 

“We know that food plays an important role in social life and consumers often make inferences about others’ traits and characteristics based on their food choices,” said researcher Dr. Janina Steinmetz.  

Social pressure may affect food choices

For the study, the researchers conducted several different experiments to understand how social dynamics affected food choices. First, the team explored how people who are part of different groups – racial groups, university students, and workplace employees – were affected by eating with others who are in their groups versus outsiders. 

They learned that in each of the groups, being around newcomers led to healthier food choices. When university students were around students from other schools, they were more likely to choose healthier snacks; however, when in the presence of students from their own school, their snack choices weren’t as healthy. The same was true for participants of specific racial groups and employees at workplaces. 

The researchers explained that the feeling of judgment from people who are considered to be outsiders is what prompts much of this behavior. To avoid feeling judged for eating something unhealthy and to make a good impression in front of new people, consumers are more likely to make healthier choices. 

The team found similar results in another study of nearly 200 college students. The participants were offered either raisins or M&Ms as a snack when in the presence of either unknown students from their school or unknown students from another school. The participants were nearly three times as likely to choose the raisins when around students from a different school versus when they were with other students from their own schools. 

The team hopes these findings are used to help promote healthy eating habits, especially knowing that many consumers want to make a good impression in front of people they don’t know well. 

“Our research shows that we can use this important role of food for consumer welfare if we highlight that healthy food is not only good for consumers, but also helps them to impress others,” Dr. Steinmetz said. 

A new study conducted by researchers from the U.S. Department of Agriculture (USDA) explored the link between consumers’ diets and antibiotic resistance. According to their findings, eating at least eight to 10 grams of soluble fiber each day may be linked with a lower incidence of antibiotic resistance in the gut. 

“...The results lead directly to the idea that modifying the diet has the potential to be a new weapon in the fight against antimicrobial resistance,” said researcher Danielle Lemay. “And we’re not talking about eating some exotic diet either, but a diverse diet, adequate in fiber, that some Americans already eat.” 

How diet affects antibiotic resistance

For the study, the researchers analyzed data from nearly 300 adults enrolled in the USDA Nutritional Phenotyping Study. The participants completed questionnaires about their typical diets, and the researchers performed metagenome sequencing to understand how the participants’ diets were affecting bacteria diversity in their guts. 

The study showed that the participants’ diets had a direct impact on bacterial diversity. For starters, the study showed that diets higher in fiber and lower in protein were linked with the lowest levels of antimicrobial resistant genes (ARG). This also means that these participants had the greatest bacterial diversity in the gut, which ultimately helps fight off antibiotic resistance. 

However, the team found that the opposite was also true – higher levels of ARG were linked with poorer bacterial diversity in the gut. The study suggests that the best gut health outcomes were associated with diets that were high in soluble fibers, like legumes, grains, seeds, and some fruits and vegetables.

“Surprisingly, the most important predictor of low levels of ARG, even more than fiber, was the diversity of the diet,” Lemay said. “This suggests that we may want to eat from diverse sources of foods that tend to be higher in soluble fiber for maximum benefit.

“Our diets provide food for gut microbes. This all suggests that what we eat might be a solution to reduce antimicrobial resistance by modifying the gut microbiome.” 

Though the team plans to do more work in this area, these findings highlight the ways that diet may play an important role in beating antibiotic resistance. 

“In the end, dietary interventions may be useful in lessening the burden of antimicrobial resistance and might ultimately motivate dietary guidelines that will consider how nutrition could reduce the risk of antibiotic-resistant infections,” Lemay said. 

A new study conducted by researchers from the Howard Hughes Medical Institute explored how the timing and quantity of meals can affect consumers’ lifespan. According to the findings, altering two key factors – calorie consumption and meal timing – may improve longevity. 

Researcher Rafael de Cabo said the study “is a very elegant demonstration that even if you are restricting your calories but you are not [eating at the right times], you do not get the full benefits of caloric restriction.” 

How metabolism affects aging and lifespan

The researchers conducted a four-year study on hundreds of mice to better understand the ways that fasting, circadian rhythm, and calories affect longevity. One group of mice was allowed to eat as much as they wanted. The second group of mice had their calories cut back by 30-40% and ate on a time-restricted eating schedule.

The researchers learned that the combination of limiting calories and eating meals on a time-restricted schedule was linked with the greatest lifespan improvements. The mice that simply had their calories reduced over the course of the study lived 10% longer, but those that were fed solely at night and also had their calories cut by 40% were able to live 35% longer. The researchers explained that the mice involved in the study typically live for two years, but these mealtime interventions added an extra nine months to their lifespans. 

The team pointed out that making these changes to how much the mice were eating and when they were eating was not associated with weight loss. Instead, the improvements in lifespan were the greatest benefits linked with these meal-time changes. 

Restricted eating schedules can improve metabolism

Our metabolism becomes less active as we age, and the cells linked to inflammation become more active. The researchers say our goal should be to eat during times when the body is most active while cutting overall calorie intake. This can help improve our metabolism from an aging perspective. 

The team hopes to conduct future research in this area to identify other interventions that can help the metabolism long-term. 

“If we find a drug that can boost your [circadian] clock, we can then test it in the laboratory and see if that extends lifespan,” said researcher Joseph Takahashi. 

While recent studies have shown that exposing kids to healthy cooking shows can help them make healthier choices, a new study explored how virtual cooking classes can also be beneficial to their health. 

Experts found that kids who participate in virtual cooking classes are likely to expand their knowledge of nutrition. 

“Amid parental concerns regarding poor nutrition and lack of cooking skills among youth in Flint, Michigan, a team of local dietitians, chefs, and researchers created Flint Kids Cook (FKC),” the researchers wrote. “A trained chef and registered dietitian co-facilitated interactive lessons designed to increase knowledge and develop skills to prepare healthy meals and snacks at home. FKC demonstrated early success in reaching low-income youth and improving cooking self-efficacy, attitude towards cooking, and quality of life of young participants.” 

Encouraging healthy eating

The FKC classes totaled 7.5 hours of live education over the course of five consecutive weeks, and they covered everything from roasting, knife skills, baking, and the health benefits of specific foods, among several other important topics. To understand the impact this had on kids, the researchers conducted surveys before the classes began and after five weeks.

Ultimately, the researchers learned that these classes were effective for several reasons. One of the most important findings was that the kids felt confident in their ability to pick out, make, and eat healthy foods at the end of the five weeks. They also reported having more confidence when it came to navigating a kitchen.

The researchers found that the benefits of the classes extended beyond just the participating kids -- they were helpful to the whole family.

“One very important part of the class that is happening because of the virtual platform is that families are not participating in the classes together as opposed to children participating in the class individually, apart from their family,” said researcher Amy Saxe-Custack, Ph.D. “We started to see parents becoming much more involved in the education and sitting at the table once the meals were prepared for a family dinner.” 

A new study conducted by researchers from the University of Alberta explored how consumers’ salt consumption impacts their heart health. 

According to their findings, limiting salt intake may help reduce symptoms related to heart failure, including fatigue, swelling, coughing, and overall quality of life; however, this diet change was not linked with a lower risk of emergency room visits or mortality risk. 

“We can no longer put a blanket recommendation across all patients and say that limiting sodium intake is going to reduce your chances of either dying or being in the hospital, but I can say comfortably that it could improve people’s overall quality of life,” said researcher Justin Ezekowitz.  

Limiting salt intake

For the study, the researchers followed over 800 patients with heart failure who were receiving care in New Zealand, the United States, Chile, Canada, Mexico, and Colombia. Half of the participants received counseling that guided them through eating less salt, and the other half of the participants carried on with their diets as they normally would. The researchers tracked key health outcomes for patients with heart failure: emergency room visits, hospitalization, and mortality risk.  

Prior to any interventions, the participants consumed an average of 2,217 mg of sodium each day; guidelines recommend that consumers keep their salt intake to 1,500 mg per day. Participants who received guidance on eating more heart-healthy options reduced their salt intake to 1,658 mg of sodium per day after one year of the study. 

The researchers learned that these efforts helped reduce the severity of heart failure-related symptoms. Participants experienced less swelling, fatigue, and coughing while enjoying a better overall quality of life.

However, some of the more important measures of heart failure – ER visits, hospitalizations, and mortality – were not affected by consuming less salt. Four percent of patients eating less sodium and 4% of patients who didn’t change their diets required emergency medical care related to heart failure. Ten percent of patients in the low sodium group were hospitalized for heart failure, compared to 12% of patients who didn’t change their diets. All-cause death affected 6% of the group who ate less salt and 4% of the group with no diet change. 

While the team plans to do more work in this area moving forward, they hope these findings emphasize the benefits associated with reducing salt intake. Though this intervention may not improve major health outcomes, it can help consumers struggling with heart failure on a daily basis. 

A new study conducted by researchers from the American Heart Association (AHA) explored the heart health benefits linked with avocados. Their findings showed that eating two servings of avocados each week may lower consumers’ risk of cardiovascular disease. 

“Our study provides further evidence that the intake of plant-sourced unsaturated fats can improve diet quality and is an important component in cardiovascular disease prevention,” said researcher Lorena S. Pacheco, Ph.D. “These are particularly notable findings since the consumption of avocados has risen steeply in the U.S. in the last 20 years, according to data from the U.S. Department of Agriculture.” 

Healthier foods lead to better outcomes

For the study, the researchers analyzed data from nearly 70,000 women in the Nurses’ Health Study and over 41,000 men in the Health Professionals Follow-Up Study. Participants completed questionnaires on how often they ate certain foods at the beginning of the study and then followed up every four years for 30 years. The researchers then analyzed the correlation between diet choices and long-term heart health. 

The researchers learned that avocados were beneficial for the participants’ cardiovascular health. The study showed that those who ate at least two servings of avocados each week, which is about one avocado, were 16% less likely to develop cardiovascular disease and 21% less likely to develop coronary heart disease. 

The study also showed that consumers who swapped out unhealthy fat options with avocados had better heart health outcomes. For example, choosing avocados over butter, margarine, cheese, or bacon was linked with as high as a 22% lower risk of heart disease. 

The researchers hope health care professionals encourage consumers to make these simple diet changes in an effort to promote better long-term heart health. 

“These findings are significant because a healthy dietary pattern is the cornerstone for cardiovascular health, however, it can be difficult for many Americans to achieve and adhere to healthy eating patterns,” said researcher Cheryl Anderson, Ph.D. 

“Although no one food is the solution to routinely eating a healthy diet, this study is evidence that avocados have possible health benefits. This is promising because it is a food item that is popular, accessible, desirable, and easy to include in meals eaten by many Americans at home and in restaurants.” 

A new study conducted by researchers from the University of Copenhagen explored how following a Nordic diet may be beneficial for consumers’ health. 

The team explained that following this diet plan was linked with improvements to cholesterol and blood sugar levels. While consumers may be more likely to lose weight while following the Nordic diet, the researchers say the health benefits aren't solely tied to that outcome.

“It’s surprising because most people believe that positive effects on blood sugar and cholesterol are solely due to weight loss,” said researcher Lars Ove Dragsted. “Here, we have found this not to be the case. Other mechanisms are also at play.” 

Improving health with diet choices

The researchers had 200 participants over the age of 50 with high BMIs involved in the study. Over the course of six months, the participants were divided into two groups: one group ate as they normally would while the second group ate foods consistent with a Nordic diet. This diet focuses primarily on plant-based options, foods that are local to Nordic countries, and complex carbs.

The researchers then analyzed blood and urine samples from the participants to better understand how the diets affected their health outcomes. At the end of the study, the link between the Nordic diet and long-term health benefits was clear. Following this eating plan led to significant health improvements in key areas for the participants. 

“The group that had been on the Nordic diet for six months became significantly healthier, with lower cholesterol levels, lower overall levels of both saturated and unsaturated fat in the blood, and better regulation of glucose, compared to the control group,” said Dragsted. “We kept the group on the Nordic diet weight stable, meaning that we asked them to eat more if they lost weight. Even without weight loss, we could see an improvement in their health.” 

The researchers believe the Nordic diet was so beneficial to the participants’ health because of its fat composition. They explained that participants who followed the diet were eating fewer processed foods and getting their dietary fats from flaxseeds, fish, sunflower oil, and canola oil. 

“By analyzing the blood of participants, we could see that those who benefited most from the dietary change had different fat-soluble substances than the control group,” Dragsted said. “These are substances that appear to be linked to unsaturated fatty acids from oils in the Nordic diet. This is a sign that Nordic dietary fats probably play the most significant role for the health effects seen here, which I hadn’t expected. 

“We can only speculate as to why a change in fat composition benefits our health so greatly.” However, we can confirm that the absence of highly processed food and less saturated fat from animals have a very positive effect on us. So, the fat composition in the Nordic diet, which is higher in omega-3 and omega-6 unsaturated fats, is probably a considerable part of the explanation for the health effects we found from the Nordic diet, even when the weight of participants remains constant.”

Recent studies have revealed how eating less meat may be better for consumers’ health, and now a new study explored how meat consumption may affect cancer risk. According to the findings, eating less meat or cutting it out completely may reduce consumers’ risk of developing cancer. 

“In this large British cohort, being a low meat-eater, fish-eater, or vegetarian was associated with a lower risk of all cancer sites when compared to regular meat eaters,” the researchers wrote. 

Health benefits of eating less meat

For the study, the researchers analyzed data from over 472,000 British adults enrolled in the U.K. Biobank between 2006 and 2010. The participants reported how frequently they consumed meat and fish, and the researchers tracked their health over the course of 11 years. 

The study showed that the less meat the participants ate, the lower their risk was of developing cancer. Compared with those who ate meat five times or less per week, vegetarians and vegans were 14% less likely to be diagnosed with cancer. Those who ate fish were 10% less likely to be diagnosed with cancer. 

The team also looked at how the participants’ diets impacted the risk of specific cancers. The risk of breast cancer was nearly 20% lower in postmenopausal women who had cut out meat entirely. Similarly, men who were vegetarians were 31% less likely to develop prostate cancer. Those who ate fish but not other types of meat were 20% less likely to be diagnosed with prostate cancer. Those who ate meat five times or less each week were 9% less likely to develop colorectal cancer. 

While the team plans to do more work in this area to better understand how diet affects cancer risk, these findings highlight the effect that meat can have on long-term health outcomes. 

A new study conducted by researchers from Penn State explored the factors that go into kids’ eating habits. 

According to their findings, knowing what foods kids don’t like may be more important than knowing what foods they do like. Their work showed that when kids are given a meal, their dislikes are more likely to motivate what they eat than the things they like. 

“For 50 plus years, we’ve known liking and intake are positively correlated, but this often leads to the mistaken assumption that if it tastes better, you will eat more,” said researcher John Hayes. “Reality is a bit more nuanced. In adults, we know that if you really like a food, you may or may not eat it. But if you don’t like it, you’ll rarely or never eat it. These new data show the same pattern is true in young kids.” 

Understanding kids’ food habits

The researchers had 61 kids between the ages of four and six participate in an experiment that tested their eating habits. The children were given trays with seven foods and two drinks – broccoli, cherry tomatoes, chicken nuggets, ketchup, cookies, grapes, chips, milk, and fruit punch. The kids ranked each item on a scale from super bad to super good, and then they consumed as much of the foods and drinks as they wanted. 

The researchers learned that the foods the kids disliked proved to be a stronger indicator of what they ate than the foods they ranked as their favorites. 

“In other words, rather than high-liking driving greater intake, our study data indicate that lower-liking led children to avoid some foods and leave them on the plate,” said researcher Kathleen Keller. “Kids have a limited amount of room in their bellies, so when they are handed a tray, they gravitate toward their favorite thing and typically eat that first, and then make choices about whether to eat other foods.” 

Others’ opinions can influence kids 

While kids have certain foods that they naturally are more inclined to eat, the researchers also explained that they may be swayed by those around them. They believe kids’ perceptions of different foods and drinks, mainly what they hear from their family members and friends, can also influence their opinions. 

“They pick up on what is said around the table about what foods are good, and while that may not actually correspond to kids eating them, they are taking it all in, and that’s affecting their perceptions of foods,” Keller said.

“Milk is a good example of that – for some families, there may be a health halo effect around milk. Kids learn from an early age that drinking milk will give them a strong body, so they may drink milk even if it’s not their favorite beverage.” 

While gaining weight can be a touchy subject for many consumers, a new study conducted by researchers from Anglia Ruskin University explored middle-aged men’s experience with weight gain. 

According to their findings, many middle-aged men view weight gain as an inevitability in their lives. As a consequence, their self-worth and overall moods may take a hit. 

“Obesity is increasing in the U.K. among men despite public health messaging, and one of the factors is that we are becoming increasingly time-poor,” said researcher Dr. Mark Cortnage. “One of the themes in our research was how some men had undertaken successful weight loss initiatives in the past, but had soon put the weight back on because the diets had been incompatible with their lifestyles in the longer term.”

Understanding perceptions of weight gain

For the study, the researchers interviewed eight men between the ages of 35 and 58 who were enrolled in a football-based weight management program, the Alpha Programme (TAP). The participants answered questions about how they felt about their weight gain, what they thought contributed to weight gain, how they felt about their health, and any previous weight loss efforts. 

The researchers learned that weight gain impacted the participants on an emotional level. Many of them felt bad about themselves for gaining weight and had lost a lot of the hope they had about living healthier. 

Many of the men in the study said their job and family responsibilities were primarily responsible for their weight gain, but there was also an overarching theme that gaining weight was inevitable for them. Many of the participants reported accepting weight gain as an expected part of life, primarily because of their lifestyles. However, the researchers also learned that few of the men recognized how their own eating habits impacted their weight gain.  

“There is a tendency to forget how much our lifestyle, in particular family and employment, impact on weight gain,” Dr. Cortnage said. “This weight gain takes place over years and decades, and as such, short-term dietary options fail to influence the deeper behavioral and lifestyle issues.” 

Increasing education on nutrition

While many of the men felt hopeless when it came to weight gain, it was difficult for them to make lasting changes to their eating habits. The goal now for the researchers is to help make nutrition information and education more widely accessible to help consumers make better choices. 

“Although they often mentioned comfort eating, participants also showed poor awareness of other factors that cause weight gain,” said Dr. Cortnage. “Many men would benefit from an education around food, such as food selection, integration of diet, sustainable weight management practices, in order to develop a more complete understanding of the relationships between food and lifestyle.” 

A new study conducted by researchers from the University of Bergen explored how consumers’ diets may impact how long they live. According to their findings, swapping a traditional Western diet – which includes processed foods and red meat – for more whole grains and nuts may add 10 years to consumers’ life expectancy. 

“Research until now has shown health benefits associated with separate food groups or specific diet patterns but given limited information on the health impact of other diet changes,” said researcher Lars Fadnes. “Our modeling methodology has bridged this gap.” 

Making long-term healthy choices

The researchers analyzed data from the Global Burden of Diseases study and other previous studies that focused on diet and longevity to better understand the relationship between the two.

The team was primarily interested in seeing how life expectancy changed based on consumers’ intake of things like fruits and vegetables, fish, eggs, red meat, whole grains, processed foods, dairy products, and sugar-sweetened beverages. They created a model, the Food4HealthyLife Calculator, to estimate how diet choices impact longevity. 

The researchers learned that moving away from a traditional Western diet and opting for healthier foods was beneficial for consumers’ life expectancy. The work showed that the positive impacts on longevity were even more significant for younger consumers who switched their diets than older consumers. 

For example, young women who ate healthier improved their life expectancy by nearly 11 years, while young men increased their life expectancy with a healthy diet by 13 years. For consumers over the age of 60, diet changes added nearly nine years onto men’s lives and eight years onto women’s lives, respectively. By the time consumers reached 80, a healthy diet was linked with adding more than three years onto life expectancy. 

The team also narrowed down the foods that were most beneficial in terms of longevity and which were the most detrimental to a longer life. Red meat and processed meat were two of the foods to avoid for life expectancy, while nuts, legumes, and whole grains were all linked with the greatest increases in life expectancy. 

The researchers hope these findings prove to be useful for consumers because their dietary choices can have long-term impacts on their health and wellness.  

“Understanding the relative health potential of different food groups could enable people to make feasible and significant health gains,” the researchers wrote. “The Food4HealthyLife calculator could be a useful tool for clinicians, policymakers, and lay-people to understand the health impact of dietary choices.” 

A new position paper written by experts from the European Society of Cardiology explored some of the health risks associated with natural supplements. According to their findings, supplements geared towards athletes that are designed to boost performance may actually increase the risk for serious heart concerns. 

“Caffeine is a prime example of a natural substance that is considered safe,” said researcher Dr. Paolo Emilio Adami. “While caffeine improves performance, particularly aerobic capacity in endurance athletes, its abuse may lead to fast heart rate (tachycardia), heart rhythm disorders (arrhythmias), high blood pressure, and in some cases sudden cardiac death.” 

Being mindful of supplements 

For the paper, the experts looked into various substances that are marketed to athletes to help them improve their overall athletic performance. While many supplements are marketed to be natural and beneficial for health and wellness, the team found that there may be adverse health effects linked with many of these products. 

“Nutritional supplements are commonly viewed as risk-free substances that may improve performance,” the researchers wrote. “Some nutritional supplements, including various plant and ‘natural’ extracts, may pose a serious health risk and athletes may even risk contravening anti-doping rules.” 

The researchers explained that athletes often combine supplements -- like caffeine, creatine, multivitamins, or other vitamin supplements -- but don't realize that they're putting their health at risk. If athletes take incorrect dosages or mix supplements that can have adverse effects, there is a higher likelihood of heart health concerns. 

Substances like peptides or anabolic steroids have been linked with significant health concerns. The researchers' work showed that peptides are likely to have long-term health risks, while anabolic steroids have been linked with cardiovascular-related deaths. 

“In many cases, sportspeople use a mix or cocktail of substances to improve their performance and the interaction between them can also be extremely dangerous,” Dr. Adami said.

“All doping substances are risky and their use as medications should only be allowed when prescribed by a physician to treat a medical condition, when no therapeutic alternatives are available, and following the Therapeutic Use Exemption (TUE) requirements. Based on the dose, the duration of use, and the interaction with other substances, the health consequences can vary and in some cases be lethal. From a cardiovascular perspective, they can cause sudden cardiac death and arrhythmias, atherosclerosis and heart attack, high blood pressure, heart failure, and blood clots.”

Use quality products and be careful

Moving forward, the researchers hope athletes seriously consider the supplements they’re taking, including the dosage and how the different products might interact with each other. 

“Athletes should be aware that nutritional supplements and substances are not necessarily safe and should only be used if recommended by professional nutritionists,” Dr. Adami said. “It is fundamental to use products from well-established manufacturers with known and internationally approved good quality standards.” 

A new report is calling into question many previously held beliefs about what’s considered healthy for kids versus adults. A team of researchers has stated that there is no age limit on healthy foods; kids can eat the same healthy foods that their parents are eating. 

“If you think about kids’ food, the archetype of terminology that we widely use to describe the food that we feed our children, it’s really a social norm or societal construct that we’ve perpetuated,” explained researcher Pamela Rothpletz-Puglia. 

Healthy foods are healthy for everyone

The researchers explained that there have been long-standing beliefs across the U.S. that kids’ food is its own category; children between the ages of two and 14 are likely to eat foods that are unique to their age group, whether at home, at a birthday party, or out in a restaurant. The team says this ultimately translates into foods that are more processed, contain more sugar, and are higher in fat. 

For example, when dining out in restaurants, kids’ food is designated to its own separate menu. The researchers say those choices are almost always fried and processed, and they’re designed to be attractive to young kids. 

In their report, the team calls for changes to the way that consumers think about food. Certain food groups shouldn’t be assigned strictly to adults or strictly to children. Instead, adults should be focusing on the nutrient content in all foods and tailoring portion sizes to their children’s ages. 

Strengthening public education on nutrition

Perhaps the biggest takeaway from the report is that children can – and should be – eating the same healthy foods that adults are eating. The researchers are calling on public health officials, food industry professionals, and the media to continue spreading this message to parents. 

The team wants kids' menus to change so that they include healthy options that are appealing across the board. They say if kids are more regularly exposed to healthy foods and they understand the benefits of following a healthy lifestyle, it’s likely to have a long-term impact on society. 

“I think we need to partner with communities, the food industry, and policy makers,” said Rothpletz-Puglia. “We need to partner and create mutually beneficial solutions.” 

Many recent studies have pointed to the heart health benefits of following the Mediterranean diet, and one of the key ingredients involved in this food plan is olive oil. 

Now, researchers from the American College of Cardiology have found that consuming more olive oil – while lowering intake of other fats like butter, mayonnaise, or margarine – may reduce the risk of dying from cardiovascular disease. 

“Our findings support current dietary recommendations to increase the intake of olive oil and other unsaturated vegetable oils,” said researcher Marta Guasch-Ferré. “Clinicians should be counseling patients to replace certain fats, such margarine and butter, with olive oil to improve their health. Our study helps to make more specific recommendations that will be easier for patients to understand and hopefully implement into their diets.” 

Olive oil is better for heart health

For the study, the researchers analyzed data from over 90,000 people enrolled in the Nurses’ Health Study and the Health Professionals Follow-Up Study. The team followed the participants for nearly 30 years, evaluating questionnaires about their diets every four years. The participants recorded everything they ate, including things like salad dressings or baked goods that would contain olive oil or other fats. 

The researchers learned that consuming more olive oil was linked with the greatest health benefits. The study showed that those who consumed the most olive oil had a nearly 30% lower risk of neurodegenerative mortality, a 19% lower risk of heart disease-related mortality, and a 17% lower risk of cancer mortality. 

Choosing olive oil over other fats was linked with better overall health outcomes. Swapping out 10 grams per day of fats like butter and margarine for olive oil was linked with as high as a 34% lower risk of mortality. 

“It’s possible that higher olive oil consumption is a marker of an overall healthier diet and higher socioeconomic status,” Guasch-Ferré said. “However, even after adjusting for these and other social economic status factors, our results remained largely the same. Our study cohort was predominantly a non-Hispanic white population of health professionals, which should minimize potentially confounding socioeconomic factors, but may limit generalizability as this population may be more likely to lead a healthy lifestyle.” 

Moving forward, the researchers believe future studies need to focus on more of the concrete details associated with this relationship between olive oil and long-term heart health. 

“The current study and previous studies have found that consumption of olive oil may have health benefits,” said researcher Susanna C. Larsson Ph.D. “However, several questions remain. Are the associations causal or spurious? Is olive oil consumption protective for certain cardiovascular diseases, such as stroke and atrial fibrillation, only or also for other major diseases and causes of death? What is the amount of olive oil required for a protective effect? More research is needed to address these questions.” 

A new study conducted by researchers from Brigham Young University explored how teens’ sleeping patterns may impact their physical health. Their work revealed that teens who aren't getting enough sleep may be more likely to consume 4.5 more pounds of sugar each school year. 

“Shortened sleep increases the risk for teens to eat more carbs and added sugars and drink more sugar-sweetened beverages than when they are getting a healthy amount of sleep,” said researcher Dr. Kara Duraccio. 

Lack of sleep leads to worse food choices

The researchers had over 90 teenagers participate in a two-week study that tracked their sleeping and dietary patterns. For one week, the group slept for six and a half hours each night. During the next week, they slept for nine hours each night. The team recorded the participants’ diets over the course of the study while paying close attention to their calorie intake and the types of foods they were eating. 

Ultimately, the researchers identified a clear link between the teens’ sleeping patterns and their dietary choices. Getting less sleep each night was linked with eating fewer fruits and vegetables and more carbs and sugary foods and drinks – especially late at night. The researchers found that sleeping less didn't cause the teens to eat more; instead, they were more attracted to sugary items. 

“We suspect that tired teens are looking for quick bursts of energy to keep them going until they can go to bed, so they’re seeking out foods that are high in carbs and added sugars,” Duraccio said.

Over 4 more pounds per sugar

Over time, consuming more sugar can have significant effects. The researchers explained that when the teens were on the shortened sleep schedule, they consumed 12 extra grams of sugar per day; over the course of the entire school year, this translates to 4.5 pounds of extra sugar. 

The team hopes these findings highlight the importance of sleep on long-term health and wellness. While it may be difficult for teens to stay on a regimented schedule, doing so can help promote better food choices. 

“It’s human nature to think that when we have a long to-do list, sleep should be the first thing to go or the easiest thing to cut out,” Duraccio said. “We don’t recognize that getting enough sleep helps you accomplish your to-do list better. Sleep health should be incorporated into all prevention and intervention modules for child obesity.” 

Nutritional and ingredient information on food packaging can often be misleading, and experts say it could be putting consumers’ lives in danger. 

Researchers from the American College of Allergy, Asthma, and Immunology recently conducted a study that focused on the labeling of sesame in various products. They said direct food labeling is needed to help reduce the incidence of severe allergic reactions. 

“Sesame is the ninth most common childhood food allergy in the U.S., yet many people don’t recognize it on food labels, or it’s missing entirely,” said researcher Dr. Katie Kennedy. “What we discovered in our study was that amongst those who reported events related to accidental ingestion of sesame, many reported they didn’t know that words such as ‘tahini’ meant sesame. Because the word ‘sesame’ is often not used on labels, accidents happen at a greater rate.” 

Food labels impact health outcomes

For the study, the researchers analyzed nearly 400 self-reported sesame-related allergic reactions. Participants answered questions about their experiences with sesame allergies, including the typical treatments, outcomes, and issues they encounter with food labels. 

Overall, nearly 70% of all the allergic reactions resulted in anaphylaxis – a severe and potentially life-threatening type of reaction. More than 36% of participants needed epinephrine, while nearly 50% needed to be hospitalized. 

The researchers found that incorrect or misleading food labeling was the source of the reaction in nearly 70% of cases. Participants reported that a word other than “sesame” was on the label 46% of the time. 

“Some of the reports were due to products declared as containing ‘spices’ or ‘natural flavors’ and required consumers to call the company or manufacturer to clarify the ingredients,” Dr. Kennedy said. 

Based on these findings, the researchers are calling for food labels to be properly identified when they contain sesame. Doing so can help reduce the frequency of consumers experiencing anaphylaxis and ultimately improve overall health outcomes. 

A new study conducted by researchers from the University of South Australia explored how eating more dairy may come with some health benefits. According to their findings, eating yogurt on a daily basis may help consumers manage high blood pressure. 

“Dairy foods, especially yogurt, may be capable of reducing blood pressure,” said researcher Dr. Alexandra Wade. “This is because dairy foods contain a range of micronutrients, including calcium, magnesium, and potassium, all of which are involved in the regulation of blood pressure. 

“Yogurt is especially interesting because it also contains bacteria that promote the release of proteins, which lowers blood pressure.” 

Benefits of eating more yogurt

The researchers analyzed data from over 900 people enrolled in the Maine-Syracuse Longitudinal Study. Participants answered questions about their typical diets, and the researchers tracked their blood pressure readings over time. 

Ultimately, they learned that eating yogurt daily provided blood pressure benefits. Those who consumed higher quantities of yogurt also had better blood pressure readings over the course of the study. 

“This study showed for people with elevated blood pressure, even small amounts of yogurt were associated with lower blood pressure,” Dr. Wade said. “And for those who consumed yogurt regularly, the results were even stronger, with blood pressure readings nearly seven points lower than those who did not consume yogurt.” 

Moving forward, the researchers hope more work is done to identify potential treatments for those struggling with high blood pressure. 

“High blood pressure is the number one risk factor for cardiovascular disease, so it’s important to find ways to reduce and regulate it,” said Dr. Wade. 

Eating more plant-based foods has been linked with improving consumers’ heart health, and now researchers from the University of Barcelona say it can boost your brain health too. According to their findings, older consumers may lower their risk of cognitive impairment when they’re eating more plant-based foods. 

“A higher intake of fruits, vegetables, and plant-based foods provides polyphenols and other bioactive compounds that could help reduce the risk of cognitive decline due to aging,” said researcher Cristina Andrés-Lacueva. 

The link between diet and cognitive function

The researchers analyzed blood samples from more than 840 participants over the age of 65 enrolled in the Three-City Cohort study. They also looked at results from several different neuropsychological exams to measure cognitive function. 

The researchers identified a link between the participants’ diets and their cognitive function. Their findings showed that certain foods — such as blueberries, pomegranates, green tea, red wine, cocoa, and coffee — had protective benefits against cognitive impairment. Foods that are high in polyphenols, many of which are plant-based, were associated with a lower risk of cognitive decline. 

The team also found that certain metabolites were associated with a higher risk of cognitive impairment, while others lowered the risk of these symptoms. 

“For example, 2-furoglycerine and 3-methylanthine, which are biomarkers of coffee and cocoa consumption, had a protective profile, while saccharin – derived from the consumption of artificial sweeteners – is associated with a damaging role,” said Andrés-Lacueva. 

While eating more plant-based options can certainly benefit consumers’ cognitive health, the researchers hope these findings are also used to develop treatments for older consumers struggling with cognition. 

“The study of the relationship between cognitive impairment, the metabolism of the microbiota, and food and endogenous metabolism is essential to preventive and therapeutic strategies that help to take care of our cognitive health,” said researcher Mercè Pallàs. 

Several studies have found that shift workers tend to have an increased risk of several health concerns, including cancer. Now, a new study conducted by researchers from the National Heart, Lung, and Blood Institute found that eating meals during the day, rather than in the middle of the night, may lower the risk of poor health outcomes for overnight shift workers. 

The experts say shift workers who eat their meals during the day are less likely to experience spikes in glucose levels, which can contribute to metabolic health risks. 

“This study reinforces the notion that when you eat matters for determining health outcomes such as blood sugar levels, which are relevant for night workers as they typically eat at night while on shift,” said researcher Dr. Sarah L. Chellappa. 

Avoiding nighttime meals can improve metabolic health

For the study, the researchers had 19 participants involved in a two-week night-work experiment that had them follow one of two different meal plans. One group ate their meals during daytime hours and the other group ate late at night. 

The study showed that the participants’ glucose levels varied based on when they ate their meals. Eating meals at night was linked with a 6% average spike in glucose levels, while this didn’t occur for those who ate during the day. The researchers said this is a cause for concern because high glucose levels can increase the risk for diabetes. 

The researchers say altering mealtimes could be helpful to overnight shift workers so that they can reduce these health risks.

“This is a rigorous and highly controlled laboratory study that demonstrates a potential intervention for the adverse metabolic effects associated with shift work, which is a known public health concern,” said researcher Marishka Brown, Ph.D. “We look forward to additional studies that confirm the results and begin to untangle the biological underpinnings of these findings.” 

The health risks associated with eating meat -- especially red and processed meats -- have been well-documented in several studies. Now, researchers from the University of Bonn explored how different diets affect consumers’ health and the environment. 

According to their findings, diets that limit meat consumption were linked with better outcomes for animals, the environment, and consumers’ long-term health. 

Diets impact our health and the environment

The researchers explained that the study was based on the “One Health” perspective, which states that consumers should consider how their diet affects the environment, their health, and animals. The team wanted to look at different diets and see how consumers can best go about making positive, healthy choices. 

“To do this, we took a look at examples of which products are on the food basket of people in North Rhine-Westphalia,” said researcher Juliana Paris. “We then compared this reference diet with three different scenarios: a shift according to the recommendations of the German Nutrition Society (DGE), a shift to the Mediterranean diet with more fish and seafood, and a shift to a vegan diet.” 

For each diet, the researchers relied on extensive databases to understand how the different food and nutrition choices impacted each of the three categories. They looked at levels of greenhouse gas emissions, water consumption, risks of cardiovascular disease and cancers, and general animal welfare. 

Limiting meat is beneficial

The researchers learned that all three diets had pros and cons. For example, following the Mediterranean diet is beneficial for consumers’ heart health, but it can also be detrimental to animals. Swapping red and processed meats for more fish options is better for our health, but it comes at the expense of the fish and seafood populations. Vegan diets tend to lack a lot of important nutrients and put a strain on water usage, but plant-based foods are healthier. 

While none of the diets analyzed in this study were perfect in all three categories, the researchers did come to one major conclusion: limiting meat intake led to better overall outcomes. They recommend eating more fruits, vegetables, and whole grains to preserve our long-term health and the environment. 

“Regardless of the choice of animal-based protein sources, the larger the share of plant-based foods -- such as fruits, vegetables, legumes, and whole grains -- in a diet, the greater the associated human health benefits,” the researchers said. “Moreover, reducing consumption of ready-to-eat meals and highly processed foods is clearly recommended to improve the health of humans, animals, and the environment at the same time.” 

A new study conducted by researchers from Duke University Medical Center explored some of the best ways for consumers to deal with the picky eaters in their lives. According to their findings, support and encouragement are likely to produce better outcomes than more forceful, intense measures when it comes to food aversions. 

“It is robust confirmation for what had been out there in the literature and reinforces the concept that children feeling forced or pressured to eat is not helpful,” said researcher Nancy Zucker, Ph.D. 

Approaching picky eaters with support

For the study, the researchers surveyed more than 19,000 people who claimed they were picky eaters. The participants shared their personal experiences with food aversions, including the ways that those closest to them handled their pickiness. The team then used artificial intelligence to better understand how those experiences emotionally impacted the participants.  

“From a technical perspective, this study used an AI application that understands language, not just words and sentences, but concepts of paragraphs, which was imperative here,” said researcher J. Matías Di Martino, Ph.D. “By getting the positive and negative emotions, it enables us to analyze the comprehensive memories of nearly 20,000 people.” 

The biggest takeaway from the study was that when participants felt forced to eat, it wasn’t a positive experience. Conversely, more encouraging and supportive efforts led to better outcomes. 

The study showed that strategies such as asking for help with food preparation, explaining the nutritional benefits of certain foods, and being flexible with meals were associated with more positive emotional responses. The participants also agreed that being asked to eat was a better method than being told they had to eat. 

“It’s not surprising that positive approaches were favored, but it is surprising how overwhelming that position was among this group of adults,” said Dr. Zucker. 

The toll on mental health

The researchers explained that severe food aversions may be linked with the mental health condition known as Avoidant/Restrictive Food Intake Disorder (ARFID). This goes beyond just not liking certain foods; consumers struggling with ARFID can feel shame around meal times and general emotional distress when it comes to eating. This can also affect health and nutrition, leading to significant weight loss or a lack of certain nutrients. 

Under these circumstances, the researchers learned that even positive encouragement isn’t always going to lead to better situations with food. While having a positive attitude can help consumers with ARFID, avoiding certain foods is likely to remain a concern throughout adulthood. 

“To our knowledge, there is no published research that identifies effective feeding strategies for those with ARFID,” Dr. Zucker said. “Figuring out the best way to feed a child with severe food avoidance can be exhausting and stressful for parents, so providing guidance is essential to improve the social and emotional eating environment for their children and reduce the distress that both parents and children have at mealtimes.” 

​A new study conducted by researchers from the North American Menopause Society (NAMS) explored an interesting factor that may increase older women’s risk of developing cardiovascular disease. Their findings showed that eating alone may be detrimental to older women’s long-term heart health. 

“This study shows that older women who eat alone are more likely to have symptomatic heart disease,” said researcher Dr. Melanie Faubion. “They are more likely to be widowed and to have lower incomes and poorer nutritional intake. These results are not surprising given that lower socioeconomic status and social isolation contribute to lower quality of life, greater rates of depression, and poorer health.” 

How eating habits impact heart health

The researchers had nearly 600 women over the age of 65 report on their typical eating habits, including how many meals per day they usually ate with other people versus how many they ate alone. The team then tracked the women’s health and paid particular attention to cardiovascular disease and nutrition. 

The researchers learned that there were several health risks that popped up when older women ate most of their meals alone. From a heart health standpoint, regularly eating alone was linked with a nearly 2.6 times higher risk of angina among the women in the study. 

The report showed that women were also more likely to struggle with nutrition when they ate alone often. Not only were their typical diets lacking several key nutrients, including potassium, energy, and dietary fiber, but they generally weren’t as knowledgeable about healthy eating habits as those who were sharing most of their meals with family or friends. 

Given the serious long-term implications of these findings and the prevalence of heart disease nationwide, the researchers hope more work is done to make nutritional information more accessible to all consumers. 

“Given that women live longer than men, finding ways for older women who are socially isolated to engage and create meaningful social ties may not only improve their nutrition but also their overall health while simultaneously reducing health care costs,” Dr. Faubion said. 

Several studies have highlighted the health benefits of intermittent fasting -- particularly for those with diabetes. Now, a new study conducted by researchers from the University of South Australia explored how women with gestational diabetes can use the diet to their advantage. 

According to their findings, adopting an intermittent fasting eating regimen may help women with gestational diabetes lose weight and prevent future health risks. They recommend the 5:2 plan, which includes five days of consumers eating normally and two days in which they significantly limit calories. 

“Healthy eating and regular physical activity are recommended to manage gestational diabetes, with continuous energy restriction diets -- or diets that cut calories by 25-30% -- being the most common strategy for weight loss and diabetes prevention,” said researcher Dr. Kristy Gray. “The trouble is, however, that new mums put themselves last -- they’re struggling with fatigue and juggling family responsibilities -- so when it comes to weight loss, many find it hard to stick to a low calorie diet. 

“The 5:2 diet may provide a less overwhelming option,” Dr. Gray said. “As it only cuts calories over two days, some women may find it easier to adopt and adhere to, as opposed to a consistently low-calorie diet requiring constant management.” 

The benefits of intermittent fasting

For the study, the researchers had nearly 70 women follow one of two diets for one year: either the 5:2 diet or a continuous energy-restricted diet of about 1500 calories per day. All of the women had previously been diagnosed with gestational diabetes and struggled with their weight after giving birth. 

The goal of the trial was to determine if intermittent fasting would emerge as another effective weight loss method for women who had gestational diabetes. The researchers learned that restricting calories in this way was equally as effective as the continuous energy-restricted diet. 

“Our research shows that the 5:2 diet is just as effective at achieving weight loss as a continuous energy-restricted diet in women who have had gestational diabetes, which is great, because it provides women with greater choice and control,” said Dr. Gray. 

In addition to weight loss, the researchers learned that following the intermittent fasting diet yielded similar results for the women’s fasting plasma glucose, blood sugar, and fasting serum insulin. Moving forward, they hope pregnant women with gestational diabetes consider these findings after giving birth. 

“Of course, women should seek advice from a health professional before commencing this type of diet, to make sure that it’s suitable for them,” Dr. Gray said. 

While several studies have looked at the health risks associated with the nutritional makeup of fast-food items, few studies have explored other ways that fast food can be harmful to consumers’ health.  

A new study conducted by researchers from George Washington University found that many fast-food items -- like burritos, chicken nuggets, and cheeseburgers -- contain traces of phthalates and plastics. These chemicals can pose significant long-term health risks, including damage to the endocrine system. 

“We found phthalates and other plasticizers are widespread in prepared foods available at U.S. fast food chains, a finding that means many consumers are getting a side of potentially unhealthy chemicals along with their meal,” said researcher Lariah Edwards. “Stronger regulations are needed to help keep these harmful chemicals out of the food supply.” 

Chemicals pose a health risk to consumers

For the study, the researchers tested more than 60 different fast-food items and three different types of reusable gloves for potentially harmful chemicals. They detected phthalates and plasticizers in the large majority of the items tested.

The study showed that items containing meat were the most likely to have the highest levels of these kinds of chemicals, with chicken burritos and cheeseburgers topping the list. On the other hand, cheese pizzas had the lowest levels of these chemicals out of all the foods that were tested. 

Overall, 86% of the foods and all of the gloves tested contained a commonly used plasticizer called DEHT. These chemicals are typically used to keep things soft; however, this becomes problematic because the chemicals can seep into the food and are then digested. 

Two phthalates were found in large percentages of the food items; DnBP was detected in more than 80% of the fast-food products, and DEHP was found in 70% of the foods. These chemicals can pose serious risks to consumers’ reproductive processes and cognitive function. 

Low-income consumers may be more at risk

While more work needs to be done to determine more of the health risks linked with these chemicals, the researchers say making homemade meals is one of the best ways to avoid ingesting phthalates and plasticizers. However, they also worry about how consumers in low-income areas may struggle to get access to more natural food options. 

“Disadvantaged neighborhoods often have plenty of fast food outlets, but limited access to healthier foods like fruits and vegetables,” said researcher Ami Zota. “Additional research needs to be done to find out whether people living in such food deserts are at higher risk of exposure to these harmful chemicals.” 

Eating large quantities of ultra-processed foods has been linked to several health concerns, including heart health issues, chronic infections, and inflammatory bowel disease. Now, a new study conducted by researchers from Ohio State University has found that highly processed foods may also increase the risk for long-term memory concerns. 

However, the team points out that when processed foods are supplemented with DHA -- the omega-3 fatty acid -- it may help to lower the risk of memory decline. 

“These findings indicate that consumption of a processed diet can produce significant and abrupt memory deficits -- and in the aging population, rapid memory decline has a greater likelihood of progressing into neurodegenerative diseases such as Alzheimer’s disease,” said researcher Ruth Barrientos. “By being aware of this, maybe we can limit processed foods in our diets and increase consumption of foods that are rich in omega-3 fatty acid DHA to either prevent or slow that progression.” 

How diet impacts memory function

For the study, the researchers had three-month and 24-month old mice divided into three different diet groups. One group ate their typical diet, another group followed a highly processed diet, and a third group followed a processed diet with DHA supplements. The mice followed the diets for four weeks, after which the researchers analyzed their brain scans to see how the diets impacted their memory function. 

The researchers observed that the older mice exhibited the greatest changes to brain and memory function, regardless of which diet they followed. However, the older mice that followed the highly processed diet showed signs of memory loss and had higher inflammatory properties in the hippocampus and amygdala. 

“The amygdala in humans has been implicated in memories associated with emotional -- fear and anxiety-producing -- events,” Barrientos said. “If this region of the brain is dysfunctional, cues that predict danger may be missed and could lead to bad decisions.” 

There were some positive findings though. The researchers learned that the older mice had better brain health outcomes when DHA supplements were mixed into their diets. These mice had fewer inflammatory markers in their brain scans and also showed fewer symptoms associated with memory loss. 

In terms of how consumers can use these findings to their benefit, the researchers recommend prioritizing healthy foods. While the DHA supplements were beneficial, eating an unlimited amount of processed foods isn’t likely to yield the best long-term health outcomes. 

“These are the types of diets that are advertised as being low in fat, but they’re highly processed,” said Barrientos. “They have no fiber and no refined carbohydrates that are also known as low-quality carbohydrates. Folks who are used to looking at nutritional information need to pay attention to the fiber and quality of carbohydrates. This study really shows those things are important.” 

While fruits and vegetables may not be kids’ favorite foods, a new study has suggested some ways that parents can try to get them to eat more of these staples. According to researchers from Penn State, kids are more likely to eat fruits and vegetables when their plates are at least half full with these foods.

“For most foods, kids will eat more when served larger portions, so we wanted to test whether increasing the amount of fruits and vegetables that are served over five days would increase intake,” said researcher Liane Roe. “We also wondered whether substituting produce for other foods would increase intake more than simply adding extra fruits and veggies.” 

Starting healthier habits

The researchers analyzed more than 50 children between the ages of three and five who were enrolled in Pennsylvania child care centers. Over the course of five days, the children were given all of their meals and snacks at different times in the day. In one trial, fruit and vegetable portions increased by 50%; in a second trial, fruits and vegetable amounts increased by 50% while all other foods decreased by equal weights. 

The researchers learned that both of these methods were successful in getting children to eat more fruits and vegetables. However, there were different outcomes for fruits and vegetables between the different strategies. 

When the children were given more produce on their plates, fruit intake went up 33% and vegetable intake went up 24%. On the other hand, when produce was swapped for other types of foods, the kids ate 38% more fruits and 41% more vegetables. 

“When deciding what to feed kids, it’s easy to remember that half of the foods should be fruits and vegetables,” said researcher Barbara Rolls. “If you start seeing that you’re serving too much and have more waste, you could cut back the higher calorie-dense food while adding more produce. Experiment and have some fun trying different fruits and vegetables to see what they like and so you can serve meals with a sensitivity to their personal taste.” 

Getting creative with produce

While it can be a difficult task for many parents to get their kids to consistently eat more fruits and vegetables, the researchers recommend that parents get creative so that they can incorporate more healthy food options.

“Serving fruits and vegetables as a first course or snacks when kids are hungry can boost their intake, as can incorporating them into mixed dishes,” said Rolls. “For example, you can blend some cauliflower or squash into sauce for mac and cheese or add fruit puree into a brownie or cake mix. You don’t decrease the palatability of the dish, but the kids are eating more produce. You should also encourage them to eat the whole veggies on their own, as well as incorporating them into other foods.” 

A new study conducted by researchers from New York University explored trends in consumers’ eating habits over the last 20 years. 

Their findings showed that consumption of ultra-processed foods has increased significantly in the U.S. Because of the health risks associated with this kind of diet, the team worries about how this will affect consumers’ wellness in the future. 

“The overall composition of the average U.S. diet has shifted towards a more processed diet,” said researcher Filippa Juul. “This is concerning, as eating more ultra-processed foods is associated with poor diet quality and higher risk of several chronic diseases. The high and increasing consumption of ultra-processed foods in the 21st century may be a key driver of the obesity epidemic.” 

Trends in eating habits

For the study, the researchers analyzed data from nearly 41,000 people enrolled in the National Health and Nutrition Examination Survey from 2001 through 2018. The participants reported on all of the foods they consumed in a 24-hour period, and the researchers broke down their diets into four food groups based on the level of processing. 

The researchers learned that the percentage of calories that came from ultra-processed foods reached nearly 60% in the final year of the study, compared to 53.5% in the first year of the study. Additionally, calories related to whole foods, like fruits and vegetables, dropped from nearly 33% at the beginning of the study to under 28% by the end of the study. 

“In the current industrial food environment, most of the foods that are marketed to us are in fact industrial formulations that are far removed from whole foods,” Juul said. “Nevertheless, nutritional science tends to focus on the nutrient content of foods and has historically ignored the health implications of industrial food processing.” 

In terms of demographics, the researchers found that college graduates and Hispanic adults ate the most whole foods. Comparatively, older adults went from eating the most whole foods and least amount of processed foods to having the biggest increase of any age group in ultra-processed food consumption in the final year of the study. 

The impact of the COVID-19 pandemic

The researchers also found that there has been a significant increase in ultra-processed food consumption since the start of the COVID-19 pandemic. Ultimately, these eating habits are a cause for concern because they may increase the risk for long-term health concerns. 

“In the early days of the pandemic, people changed their purchasing behaviors to shop less frequently, and sales of ultra-processed foods such as boxed macaroni and cheese, canned soups, and snack foods increased substantially,” said Juul. “People may have also eaten more packaged ‘comfort foods’ as a way of coping with the uncertainty of the pandemic. We look forward to examining dietary changes during this period as data become available.” 

The COVID-19 pandemic has placed a significant burden on parents’ mental health due to all the extra stress. Now, researchers from the University of Houston explored what impact parents’ stress has had on their kids. Their findings showed that pandemic-related stress may have had a negative impact on kids’ eating habits. 

“The stress doesn’t just go away,” said researcher Leslie Frankel. “Many parents are still feeling uneasy and a parent who is overwhelmed and experiencing symptoms of depression and anxiety may not pay attention or acknowledge their child’s cues of hunger and fullness.” 

Parents’ job and financial stress affects kids’ eating habits

For the study, the researchers surveyed nearly 120 parents who had children between the ages of two and seven from April 2020, to June 2020. Parents answered questions about their stress levels during the pandemic, what their children’s eating habits were like, what role they played in their kids’ eating habits, and their overall mental health. 

The researchers learned that parents were dealing with two different types of stressors during the pandemic: job and financial security-related stress and family safety-related stress. In either case, these stress levels contributed to the ways parents went about handling meal and snack times with their kids. 

The study showed that many parents resorted to eating habits that they didn’t follow before the pandemic. This could mean that parents were using food as a way to reward their kids, or kids were encouraged to eat -- even at times when they weren’t hungry. The researchers refer to these habits as nonresponsive feeding behaviors. 

The biggest risk associated with nonresponsive feeding behaviors is that it creates a sense of distrust in kids to learn about their appetites. In these cases, kids struggle to really know when they’re full, which can ultimately increase the risk of overeating and obesity. When parents aren’t asking kids questions about how much they’ve eaten, if they’re full, or if they’re hungry, it makes it difficult for kids to understand when they should be eating and when it’s time to stop. 

“These parents do not have the time, energy, or emotional capacity to engage in optimal feeding behaviors, so they resort to maladaptive feed behaviors, such as using food as a reward or pressuring their kids to eat,” said Frankel. “As a result, their children are not able to self-regulate what or how much food they are putting into their bodies, which could have harmful consequences in the long run.” 

Many consumers try to steer clear of processed foods by opting for whole-grain options when trying to make healthier choices. Now, a new study conducted by researchers from Chalmers University of Technology found that rye is better than wheat when it comes to choosing the best grain for weight loss.  

“The results were clear -- the participants who received rye products lost more weight overall, and their levels of body fat decreased compared to those who received wheat products,” said researcher Kia Nøhr Iversen. “As we continue to look for the exact reasons why, our advice is to choose the rye bread instead of the sifted wheat bread.” 

Making healthier choices

The researchers had over 240 overweight men and women, ranging in age from 30 to 70, involved in the study. For 12 weeks, the participants were eating the same quantities of either whole grain rye or refined wheat products. They also received dietary advice from a nutritionist and underwent evaluations twice over the course of the study. 

Ultimately, all of the participants lost weight by the end of the study. However, those who ate rye products lost more weight and more body fat than those who ate the wheat products; weight loss was more than one kilogram higher for the group who ate rye products. 

The researchers believe rye was better for weight loss because products with this type of grain tend to help keep consumers more full. That’s because there are higher levels of fiber in whole grain rye products that help moderate appetite. 

Every person’s body is different

While rye grain was linked to greater weight loss overall, the researchers found that there was a big disparity among the participants in each group when it came to how their bodies reacted to either rye or wheat. They say this could be because of the differences in gut bacteria among all of the participants, but the team plans to do more work to better understand why these disparities exist. 

“Although we saw an overall difference in weight loss between the rye and the wheat group, there was also very large variation within those groups,” said researcher Rikard Landberg. “Increasing our understanding of why different people respond differently to the same foods can pave the way for more specifically tailored diets based on individual needs. We are currently investigating whether certain specific bacteria in the intestine might be the explanation behind why some people lost more weight than others who were also on the rye diet.” 

Several recent studies have pointed to the mental health benefits associated with following a healthy diet. Now, researchers from Penn State found a specific food that could help lower the risk of depression: mushrooms. 

“Mushrooms are the highest dietary source of the amino acid ergothioneine -- an anti-inflammatory which cannot be synthesized by humans,” said researcher Djibril Ba. “Having high levels of this may lower the risk of oxidative stress, which could also reduce the symptoms of depression.” 

The link between diet and mental health

For the first part of the study, the researchers analyzed data from more than 24,000 adults enrolled in the National Health and Nutrition Examination Survey from 2005 through 2016. The participants recorded everything they ate for two days and then completed Patient Health Questionnaires to assess their depression risk. 

Ultimately, there was a clear link between participants who regularly ate mushrooms and those who were at the lowest risk of depression; however, eating larger quantities of mushrooms wasn’t associated with significantly better mental health outcomes. 

The team took into account several factors, including overall diet, socio-demographics, medical history, and medications, but the findings still held up: mushrooms were found to have protective mental health benefits. Going forward, the team would like to further investigate what types of mushrooms are associated with the greatest mental health benefits.

“The study adds to the growing list of possible health benefits of eating mushrooms,” said researcher Joshua Muscat. 

Recent studies have found that following a healthy diet with lots of fruits and vegetables can be just as beneficial to consumers’ mental health as their physical health. Now, researchers from the University of East Anglia found that this rings true for children too. Their work showed that kids who eat more fruits and vegetables are more likely to have better mental health outcomes than those with poorer diets. 

“We know that poor mental well-being is a major issue for young people and is likely to have long-term negative consequences,” said researcher Ailsa Welch. “And there is a growing recognition of the importance of mental health well-being in early life -- not least because adolescent mental health problems often persist into adulthood, leading to poor outcomes and achievement. 

“While the links between nutrition and physical health are well understood, until now, not much has been known about whether nutrition plays a part in children’s emotional well-being,” Welch said. “So, we set out to investigate the association between dietary choices and well-being among schoolchildren.” 

Mental health benefits of eating healthy

For the study, the researchers analyzed data from 9,000 kids in 50 primary and secondary schools across the Norfolk area of the U.K. The children were enrolled in the Norfolk Children and Young People’s Health and Well-Being Survey, which assessed their eating habits. The researchers then utilized the Warwick-Edinburgh Mental Well-Being Scale and the Stirling Children’s Well-Being Scale to assess the kids’ mental health. 

Ultimately, the researchers learned that healthier eating habits were associated with better mental health outcomes. This was particularly true for the older children involved in the study; the healthier they ate, the better their mental health was. 

However, many of the children involved in the study struggled to eat the recommended five servings of fruits and vegetables per day. About 30% of primary school kids and 25% of secondary school kids achieved that goal each day. 

Not skipping meals is important

The researchers found that another key aspect of improving mental health was eating all three meals every day. Specifically, the study showed that kids who ate breakfast and lunch -- and had full, nutritious meals -- were the most likely to have stronger mental health. 

“Children who ate a traditional breakfast experienced better well-being than those who only had a snack or a drink,” said researcher Dr. Richard Hayhoe. “But secondary school children who drank energy drinks for breakfast had particularly low mental well-being scores, even lower than for those children consuming no breakfast at all.” 

Moving forward, the researchers hope these findings lay the groundwork for policies and guidelines that highlight the importance of following a healthy diet. 

“As a potentially modifiable factor at an individual and societal level, nutrition represents an important public health target for strategies to address childhood mental well-being,” Welch said. “Public health strategies and school policies should be developed to ensure that good quality nutrition is available to all children both before and during school in order to optimize well-being and empower children to fulfill their full potential.” 

A new study conducted by researchers from Ohio State University explored how consumers’ sleeping habits may affect their food choices.

According to their findings, getting the recommended seven hours of sleep per night may lead to healthier snacking during the day, while the opposite is also true; getting fewer than seven hours of sleep each night may lead to eating more unhealthy snacks.  

“Not only are we not sleeping when we stay up late, but we’re doing all these obesity-related behaviors: lack of physical activity, increased screen time, food choices that we’re consuming as snacks and not as meals,” said researcher Christopher Taylor. “So it creates this bigger impact of meeting or not meeting sleep recommendations. 

How sleep impacts our health

For the study, the researchers analyzed data from nearly 20,000 adults enrolled in the National Health and Nutrition Examination Survey. Participants recorded food logs that included both what and when they ate, as well as information on their sleep schedule on weeknights. 

The researchers learned that the participants’ sleep habits had an impact on their snacking habits. While more than 95% of the participants had at least one snack per day, sleeping patterns impacted when snacks were consumed and what kinds of snacks were consumed most often. 

“We know lack of sleep is linked to obesity from a broader scale, but it’s all these little behaviors that are anchored around how that happens,” said Taylor. 

The study showed that participants who struggled to sleep for at least seven hours every night ate more unhealthy snacks throughout the day than those who met sleep guidelines. It’s important to note that more than 50% of the participants reported eating things like chips, cookies, or pretzels. However, participants that weren’t sleeping enough ate more of these types of foods and were also more likely to snack in the morning. 

The researchers’ biggest piece of advice: get to bed earlier — even that means just physically getting into bed sooner to avoid unhealthy snacking. 

“Meeting sleep recommendations helps us meet that specific need for sleep related to our health, but is also tied to not doing the things that can harm health,” Taylor said. “The longer we’re awake, the more opportunities we have to eat. And at night, those calories are coming from snacks and sweets. Every time we make those decisions, we’re introducing calories and items related to increased risk for chronic diseases, and we’re not getting whole grains, fruits, and vegetables. 

“Even if you’re in bed and trying to fall asleep, at least you’re not in the kitchen eating — so if you can get yourself to bed, that’s a starting point,” he said. 

A new paper written by researchers from the American Society for Nutrition explored some of the factors that contribute to consumers developing obesity. 

They explained that overeating isn’t entirely to blame. Instead, we need to think about obesity in terms of a carbohydrate-insulin model (CIM), which means that the foods we eat are just as important as how much of them we’re eating. 

“According to a commonly held view, the obesity pandemic is caused by overconsumption of modern, highly palatable, energy-dense processed foods, exacerbated by a sedentary lifestyle,” the researchers wrote. “However, obesity rates remain at historic highs, despite a persistent focus on eating less and moving more, as guided by the energy balance model (EBM). An alternative paradigm, the carbohydrate-insulin model (CIM), proposes a reversal of causal direction.”

Focusing on quality, not quantity

Nearly 20 experts in the field worked on the paper and drew their evidence from as early as the 1900s. Their primary takeaway was that the types of foods we’re eating are more responsible for the increasing obesity rates than how much we’re eating. 

They explained that recent diet trends have favored highly processed foods and carbohydrates. When these are eaten on a regular basis and in excess, they can have significant impacts on the metabolism. 

These types of foods can alter our body’s natural hormone levels, like insulin, which can then impact how the body stores fat and even how hungry we feel. Processed carbs specifically can trick the body into feeling depleted of energy and slow down the metabolism long term. When these habits occur over long periods of time, they can all lead to obesity. 

Because of this, the researchers suggest thinking more in terms of adopting a quality diet rather than fixating on portion control or burning calories through exercise. While all of these things are important for a healthy lifestyle, focusing on the carbohydrate-insulin model may lead to better long-term results for consumers trying to manage their weight. 

“Reducing consumption of the rapidly digestible carbohydrates that flooded the food supply during the low-fat diet era lessens the underlying drive to store body fat,” said researcher Dr. David Ludwig. “As a result, people may lose weight with less hunger and struggle.”

A new study conducted by researchers from the University of Illinois at Urbana-Champaign explored the metabolic benefits associated with regularly eating avocados. 

The study showed that eating one avocado per day for 12 weeks was associated with a redistribution of belly fat for women. Avocados helped lower women’s visceral fat levels, which can reduce the likelihood of several diseases, including cardiovascular disease and diabetes. 

“In the abdomen, there are two kinds of fat: fat that accumulates right underneath the skin, called subcutaneous fat, and fat that accumulates deeper in the abdomen, known as visceral fat, that surrounds the internal organs,” said researcher Naiman Khan. “Individuals with a higher proportion of deeper visceral fat tend to be at a higher risk of developing diabetes. So we were interested in determining whether the ratio of subcutaneous to visceral fat changed with avocado consumption.” 

Making healthier choices

The researchers had 105 overweight and obese adults participate in the study. For 12 weeks, one meal a day was provided by the researchers; one group received one avocado a day for the entirety of the study, while the other group ate a similar meal without the avocado. The researchers measured the participants’ glucose tolerance and abdominal fat at the beginning and end of the 12 weeks. 

Avocados proved to be beneficial for the women involved in the study but not the men. The researchers learned that avocados were linked with a redistribution of body fat, which can ultimately reduce the risk of disease. 

Women who ate one avocado every day had lower visceral fat levels and lower ratios of the two kinds of belly fat. The researchers explained that weight loss isn’t necessarily the most important factor because the way the body stores fat can have just as much of an effect on long-term health outcomes. 

“While daily consumption of avocados did not change glucose tolerance, what we learned is that a dietary pattern that includes an avocado every day impacted the way individuals store body fat in a beneficial manner for their health, but the benefits were primarily in females,” said Khan. “It’s important to demonstrate that dietary interventions can modulate fat distribution. Learning that the benefits were only evident in females tells us a little bit about the potential for sex playing a role in dietary intervention responses.” 

Moving forward, the researchers hope to do more work on how avocados and other dietary changes can benefit consumers’ health. 

“By taking our research further, we will be able to gain a clearer picture into which types of people would benefit from incorporating avocados into their diets and deliver valuable data for health care advisers to provide patients with guidance on how to reduce fat storage and the potential dangers of diabetes,” said researcher Richard Mackenzie.  

A new study conducted by the European Society of Cardiology explored a diet change that may benefit consumers’ long-term heart health.  

According to their findings, swapping salt for low-sodium alternatives may be effective at lowering the risk of stroke for those with a history of stroke or high blood pressure. 

“This study provides clear evidence about an intervention that could be taken up very quickly at low cost,” said researcher Bruce Neal. “A recent modeling study done for China projected that 365,000 strokes and 461,000 premature deaths could be avoided each year in China if salt substitute was proved to be effective. We now have shown that it is effective, and these are the benefits for China alone. Salt substitute could be used by billions with even greater benefits.” 

Heart health benefits of low-sodium options

For the study, the researchers analyzed data from more than 20,000 participants enrolled in the Salt Substitute and Stroke Study (SSaSS) from 2014 through 2015. All of the participants were either struggling to maintain healthy blood pressure levels or had experienced a stroke. One group of participants was instructed to use a salt substitute when cooking, and another group carried on with their normal diets as usual. The researchers evaluated the participants' heart health over the course of nearly five years and paid particular attention to cardiovascular events, potassium levels, and mortality rates. 

The study showed that the risks of stroke, cardiovascular events, and death were all lower when the participants used a salt substitute. Replacing full-salt seasoning with the reduced-salt alternative contributed to the greatest heart health and longevity outcomes for the participants. 

“The trial result is particularly exciting because salt substitution is one of the few practical ways of achieving changes in the salt people eat,” Neal said. “Other salt reduction interventions have struggled to achieve large and sustained impact.” 

The researchers are excited about these findings because of the low cost associated with low-salt substitutes. Not only are there health advantages to consuming less salt, but this option would also be realistic for consumers from low-income backgrounds. 

“Importantly, salt substitute is very easy to manufacture and it is not expensive,” said Neal. “A kilo of regular salt, which lasts for months, costs about $1.08 in China. The price for a kilo of salt substitute is $1.62/kg. It is primarily lower-income and more disadvantaged populations that add large amounts of salt during food preparation and cooking. This means that salt substitute has the potential to reduce health inequalities related to cardiovascular disease.” 

A new study conducted by researchers from the University of Georgia explored the ways that pecans can improve consumers’ heart health. According to their findings, the tree nut has been associated with better cholesterol levels.  

“This dietary intervention, when put in the context of different intervention studies, was extremely successful,” said researcher Jamie Cooper. “We had some people who actually went from having high cholesterol at the start of the study to no longer being in that category after the invention.” 

Diet change can impact cholesterol levels

For the study, the researchers put 52 adults who were at an increased risk of heart disease into one of three groups for eight weeks: one group didn’t eat pecans, one group swapped 470 calories of one food group for the same caloric value of pecans, and the third group added 470 calories worth of pecans into their existing daily diets. At the end of the eight weeks, the researchers tested the participants’ blood to determine what effect the pecans had on their cholesterol levels. 

The team learned that incorporating pecans into a diet in any way was beneficial for the participants’ cholesterol levels, but those who added the nut into their daily routine instead of just substituting it for other foods had the best health outcomes. The study showed that eating pecans was associated with nearly a 10% reduction in LDL levels and a 5% decrease in overall cholesterol levels. 

“Whether people added them or substituted them, we still saw improvements and pretty similar responses in total cholesterol and LDL cholesterol in particular,” Cooper said. 

Metabolism and body-processing benefits

The researchers credited pecans’ nutrient make-up for their cholesterol-lowering properties. They say pecans, like many fruits and vegetables, have bioactive compounds that allow them to positively influence our metabolisms and promote healthy processes in the body. 

Many consumers struggle to maintain healthy cholesterol levels, and the researchers hope that these findings can work to change that. Incorporating pecans into your diet may be an easy way for consumers to improve their long-term heart health. 

“The addition of the pecan not only produced a greater and more consistent reduction in total cholesterol and LDL compared to many other lifestyle interventions, but may also be a more sustainable approach for long-term health,” said Cooper. “Some research shows that even a 1% reduction in LDL is associated with a small reduction of coronary artery disease risk, so these reductions are definitely clinically meaningful.” 

A new study conducted by researchers from Tufts University explored what young people across the country are eating. Unfortunately, they found that children's and teens’ diets consist primarily of ultra-processed foods. 

This is concerning for many reasons, not the least of which is the increase in calories that young people are consuming and the health risks associated with processed foods.  

“Some whole grain breads and dairy foods are ultra-processed, and they’re healthier than other ultra-processed foods,” said researcher Fang Fang Zhang. “Processing can keep food fresher longer, allows for food fortification and enrichment, and enhances consumer convenience. But many ultra-processed foods are less healthy, with more sugar and salt, and less fiber, than unprocessed and minimally-processed foods, and the increase in their consumption by children and teenagers is concerning.” 

The diet breakdown

For the study, the researchers analyzed data from nearly 34,000 people between the ages of two and 19 enrolled in the National Health and Nutrition Examination Survey (NHANES) between 1999 and 2018. The team interviewed the children about their diets to determine what types of foods they ate the most. 

The researchers learned that the percentage of kids’ total calories that came from ultra-processed foods jumped from 61% in 1999 to 67% in 2018. Additionally, the percentage of calories that came from healthier or less processed foods decreased over the course of the study. In 1999, healthier foods made up nearly 30% of kids’ diets. By 2018, that number dropped to 23.5%. 

The researchers say there were two primary food groups that contributed to the biggest increase in calorie intake: packaged meals and packaged sweets and desserts. If this trend persists, the researchers worry about how children’s health will be impacted long term. 

“Food processing is an often-overlooked dimension in nutrition research,” Zhang said. “We may need to consider that ultra-processing of some foods may be associated with health risks, independent of the poor nutrient profile of ultra-processed foods generally.” 

A new study conducted by researchers from Edith Cowan University explored the heart health benefits associated with consuming more vitamin K. According to their findings, following a diet rich in vitamin K can reduce the likelihood of developing atherosclerosis-related cardiovascular disease by nearly 35%. 

“Current dietary guidelines for the consumption of vitamin K are generally only based on the amount of vitamin K1 a person should consume to ensure that their blood can coagulate,” said researcher Dr. Nicola Bondonno. “However, there is growing evidence that intakes of vitamin K above the current guidelines can afford further protection against the development of other diseases, such as atherosclerosis.” 

Promoting quality heart health

For the study, the researchers analyzed data from more than 50,000 people enrolled in the Danish Diet, Cancer, and Health Study. They tracked the participants’ diets and heart health outcomes over the course of two decades. 

The researchers learned that participants who ate the highest levels of vitamin K had the best heart health outcomes by the end of the study. The results were broken down between consumption of vitamin K1 and K2, and the study showed that eating more vitamin K1 was linked with the greatest health outcomes. 

The researchers found that consuming a high amount of vitamin K was associated with a 34% lower risk of any heart disease related to atherosclerosis. Specifically, eating more vitamin K1 lowered the risk of heart disease by more than 20%, while eating more vitamin K2 lowered the risk of heart disease by nearly 15%. 

“These findings shed light on the potentially important effect that vitamin K has on the killer disease and reinforces the importance of a healthy diet in preventing it,” said researcher Dr. Jamie Bellinge.  

While the researchers plan to do more work in this area to better understand how vitamin K effectively boosts heart health, they encourage consumers to follow a healthy, balanced diet to achieve optimal health outcomes. For consumers looking to incorporate more vitamin K into their diet, vitamin K1 is found in leafy green vegetables, like kale, brussels sprouts, and spinach. Vitamin K2 is found in dairy products, meat, and other animal products. 

“Although more research is needed to fully understand the process, we believe that vitamin K works by protecting against the calcium build-up in the major arteries of the body leading to vascular calcification,” said Dr. Bondonno. 

A new study conducted by researchers from the American Heart Association explored how older consumers struggling with obesity can improve their health. 

According to their findings, there are two key factors that can improve heart health and lead to weight loss: cutting calorie consumption by 250 calories each day and making aerobic exercise a regular part of their routine.  

“This is the first study to assess the effects of aerobic exercise training with and without reducing calories on aortic stiffness, which was measured via cardiovascular magnetic resonance imaging (CMR) to obtain detailed images of the aorta,” said researcher Tina E. Brinkley, Ph.D. “We sought to determine whether adding caloric restriction for weight loss would lead to greater improvements in vascular health compared to aerobic exercise alone in older adults with obesity.” 

Improving heart health

For the study, the researchers had 160 older adults with inactive lifestyles join one of three different exercise-based intervention groups for 20 weeks. The first group stuck to their regular diet and incorporated moderate exercise, the second group restricted their daily food intake by 250 calories and added in exercise, and the third group cut their calorie intake by 600 calories each day and exercised. The researchers were primarily interested in seeing how these trials impacted the participants’ aortic stiffness, which is a significant indicator of future cardiovascular disease or episodes. 

The study showed that the group with the mild calorie restriction and aerobic exercise had the best heart health and overall health outcomes. The participants in the second group saw a significant amount of weight loss and also improvements to their heart health; this group experienced an 8% decrease in the speed that blood flows through the aorta and a 20% decrease in overall aortic stiffness. 

The researchers were also surprised to learn that the participants in both calorie-restricting groups had similar weight loss totals by the end of the study, but only the participants in the mild calorie restriction group experienced the heart health benefits. 

“These results suggest that combining exercise with modest calorie restriction -- as opposed to more intensive calorie restriction -- likely maximizes the benefits on vascular health, while also optimizing weight loss and improvements in body composition and fat distribution,” said Dr. Brinkley. “The finding that higher-intensity calorie restriction may not be necessary or advised has important implications for weight loss recommendations to improve cardiovascular disease risk in older adults with obesity.” 

A new study conducted by researchers from the American Academy of Neurology explored the cognitive benefits associated with consumers’ diet choices. According to their findings, eating foods high in flavonoids, which include a wide variety of fruits and vegetables, may help protect against cognitive decline. 

“There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said researcher Dr. Walter Willett. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.” 

Cognitive benefits of a healthy diet

For the study, the researchers worked with nearly 50,000 women and more than 27,000 men for over two decades. The participants regularly answered questions about their diets and their cognitive abilities, and the researchers compared how rich the participants’ diets were in flavonoids with their cognitive outcomes. 

Ultimately, the researchers learned that diets high in flavonoids were linked with the best cognitive outcomes. Participants who ate the most flavonoid-rich foods were 20% less likely to experience cognitive decline when compared to those who ate the lowest quantities of flavonoid-rich foods. 

In terms of quantities, the study showed that consuming 600 milligrams of flavonoids per day was considered to be a high level of consumption. Participants who ate the lowest amounts of flavonoids consumed roughly 150 milligrams per day. 

The researchers also found that eating different foods led to different cognitive outcomes for the participants. Findings showed that consuming anthocyanins and flavones contributed to a 25% and 40% reduced risk of cognitive decline, respectively. Anthocyanins are any purple, red, and blue-hued fruits and vegetables, and flavones are found in any yellow and orange fruits and vegetables. 

Promoting long term brain health

Moving forward, the researchers hope these findings encourage consumers to change up their diets to include more fruits and vegetables. 

“The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples, and pears,” said Dr. Willett.

“While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids -- and specifically flavones and anthocyanins -- seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago, or if they started incorporating them more recently.” 

Eating ultra-processed foods has been associated with several health risks, including poor heart health and an increased likelihood of cancer. Now, a new study is exploring how this type of diet can impact consumers’ gut health. 

According to researchers, eating large quantities of ultra-processed foods may increase consumers’ risk of inflammatory bowel disease (IBD). 

“We found that higher intake of ultra-processed foods was associated with an increased risk of IBD,” the researchers wrote. “This was seen for all ultra-processed foods, as well as individual types, including processed meats, soft drinks, refined sweetened foods, and salty foods and snacks.” 

Health risks of processed foods

For the study, the researchers analyzed data from more than 116,000 participants who were enrolled in the Prospective Urban Rural Epidemiology (PURE) study. They looked closely at the participants’ dietary habits and followed up with them over the course of nearly 10 years to determine how their food choices impacted their health. 

The researchers learned that participants who ate the most ultra-processed foods were at the highest risk of developing IBD, including ulcerative colitis and Crohn’s disease. Participants who ate as many as four servings of processed foods each day were nearly 70% more likely to develop IBD, while those who ate five or more servings each day were more than 80% more likely to develop IBD. 

The researchers also looked at the effects of specific food choices on the risk of IBD. They determined that it wasn’t necessarily the food choices that were bad, but the way the foods were prepared. The team doesn’t recommend entirely eliminating things like red meat, dairy products, or certain legumes; however, they say consumers should opt for fresher varieties of these options instead of ultra-processed versions.  

A new study conducted by researchers from Tufts University explored how whole grains can impact consumers’ heart health. 

Their findings showed that middle-aged and older consumers who ate larger amounts of whole grains had better heart health outcomes in key areas, including smaller increases in blood sugar, waist size, and blood pressure. 

“Our findings suggest that eating whole-grain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age,” said researcher Nicola McKeown. “In fact, these data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors as we age may help us to protect against heart disease.” 

Benefits of eating whole grains

For the study, the researchers analyzed data from more than 3,100 participants enrolled in the Framingham Heart Study Offspring Cohort. The team analyzed participants’ diets and heart health outcomes over the course of four-year intervals to determine how whole grains impacted their heart health. 

The study showed that consuming larger quantities of whole grains was associated with better heart health. The opposite was also true -- participants who ate the least amount of whole grains had poorer heart health outcomes. Measures for blood sugar, blood pressure, and waist size followed the same lines. Participants who ate the most whole grains per day had the healthiest levels and those who ate fewer whole grains had less healthy outcomes.

“There are several reasons that whole grains may work to help people maintain waist size and reduce increases in the other risk factors,” said researcher Caleigh Sawicki. “The presence of dietary fiber in whole grains can have a satiating effect, and the magnesium, potassium, and antioxidants may contribute to lowering blood pressure. Soluble fiber in particular may have a beneficial effect on post-meal blood sugar spikes.” 

Comparing whole grains to refined grains

The researchers explained that most consumers are eating refined grains instead of whole grains, and that can have negative consequences on heart health. Whole grains have essential vitamins and antioxidants that are beneficial to the body, whereas refined grains are more sugar-based. The researchers say swapping bleached bread products for whole grain cereals or pastas can have long-term benefits on consumers’ heart health. 

“The average American consumes about five servings of refined grains daily, much more than is recommended, so it’s important to think about ways to replace refined grains with whole grains throughout your day,” McKeown said. 

“For example, you might consider a bowl of whole-grain cereal instead of a white flour bagel for breakfast and replacing refined-grain snacks, entrees, and side dishes with whole-grain options. Small incremental changes in your diet to increase whole-grain intake will make a difference over time.” 

A new study conducted by researchers from Penn State discovered a new way for parents to try to get their kids to make healthier choices. According to their findings, putting larger portions of vegetables on kids’ plates could ultimately lead to them eating more of these foods in the long run. 

“The increase we observed is equal to about one third of a serving or 12% of the daily recommended intake for young children,” said researcher Hanim Diktas. “Using this strategy may be useful to parents, caregivers, and teachers who are trying to encourage kids to eat the recommended amount of vegetables throughout the day.” 

Getting kids to eat healthier

The researchers had nearly 70 children between the ages of three and five participate in a food experiment. Over the course of four weeks, the participants were given kid-friendly lunches that had different variations of vegetables: a double serving of plain corn and broccoli, a double serving of corn and broccoli with added seasonings, a regular serving of the vegetables, and a regular serving plus the seasonings. The team then observed what the kids ate at each meal. 

The researchers learned that simply putting more vegetables on kids’ plates led them to eat more vegetables at lunchtime. They were surprised to learn that adding things like salt and butter weren’t necessary for the kids; larger portions, independent of added flavorings, were what contributed to them eating more vegetables.

“We were surprised that the butter and salt weren’t needed to improve intake, but the vegetables we served were corn and broccoli, which may have already been familiar to and well-liked by the kids,” said Diktas. “So for less familiar vegetables, it’s possible some extra flavoring might help to increase intake.” 

While the researchers don’t recommend over-serving kids and contributing to food waste, they do recommend that parents and caregivers try out this method at home. It’s also important for consumers to consider what else they’re serving with vegetables; finding the right balance in a meal is important for kids, and making sure foods are both appealing and healthy can be a tricky process. 

“It’s important to serve your kids a lot of vegetables, but it’s also important to serve them ones they like because they have to compete with the other foods on the plate,” said researcher Barbara Rolls. “Parents can ease into this by gradually exposing kids to new vegetables, cooking them in a way their child enjoys, and experimenting with different flavors and seasonings as you familiarize them.” 

A new study conducted by researchers from the National Institutes of Health and the National Institute of Aging explored a dietary change that may help consumers who suffer from migraines. According to the team, following a diet that includes more fish oil -- as opposed to vegetable oil -- may help reduce migraines. 

“This research found intriguing evidence that dietary changes have potential for improving a very debilitating chronic pain condition like migraines without the related downside of prescribed medications,” said researcher Dr. Luigi Ferrucci. 

How diets can benefit chronic migraines

For the study, the researchers had nearly 200 adults follow one of three healthy diet plans for 16 weeks. One group ate foods high in fatty fish oils and low in unsaturated fat; a second group followed a diet high in fatty fish oils and high in unsaturated fat; and the third group ate foods high in unsaturated fats and low in fish oils. Over the course of the study, the participants recorded their experience with migraines and how they impacted their quality of life. 

The researchers learned that following a diet that was lower in unsaturated fat and higher in fish oil was associated with better migraine outcomes. Participants in this group experienced fewer headaches, less intense headaches, and the duration of their headaches was also reduced. Overall, migraines and migraine-related symptoms improved by up to 40% with this dietary change. 

Following a daily routine can be difficult for some migraine sufferers because the pain can make it harder to perform job duties, do household chores, or socialize with friends. While the participants only noted a slight improvement to their overall quality of life through the diet change, the researchers hope their findings can help more people better manage their pain on a daily basis.

“Changes in diet could offer some relief for the millions of Americans who suffer from migraine pain,” said researcher Chris Ramsden. “It’s further evidence that the foods we eat can influence pain pathways.” 

A new study conducted by researchers from Brigham and Women’s Hospital explored how eating chocolate may have health benefits for postmenopausal women. According to their findings, eating milk chocolate in the morning can help older women burn fat, reduce blood sugar levels, and regulate body weight. 

“Our findings highlight that not only ‘what’ but also ‘when’ we eat can impact physiological mechanisms involved in the regulation of body weight,” said researcher Frank A.J.L. Scheer, Ph.D. 

Benefits of milk chocolate

The researchers had 19 postmenopausal women involved in the study. Over the course of two weeks, the women either ate 100mg of chocolate within one hour of waking up or within one hour of going to sleep. The researchers tracked their health outcomes and compared them with postmenopausal women who didn’t alter their dietary habits. 

Ultimately, eating chocolate at any time of the day didn’t lead to increased weight gain for any of the participants. However, eating the chocolate at different times of the day yielded different health outcomes, though both groups experienced fewer cravings for sweet foods throughout the day and generally felt less hungry. 

The researchers found that nighttime chocolate made the participants more likely to engage in physical activity and was associated with a more consistent sleep routine. On the other hand, eating chocolate in the morning was linked with lower blood sugar levels, greater fat burning, and a smaller waist circumference. 

Though all consumers have different dietary restrictions, these findings highlight that just a small amount of chocolate each day may benefit older women. 

“Our volunteers did not gain weight despite increasing caloric intake,” said researcher Marta Garaulet, Ph.D. “Our results show that chocolate reduced ad libitum energy intake, consistent with the observed reduction in hunger, appetite, and the desire for sweets shown in previous studies.” 

Several studies have analyzed the ways that diet can impact consumers’ risk of heart disease. Researchers previously found that eating refined grains and fried foods can be detrimental to heart health. Now, experts from the American Heart Association say eating a lot of starchy snacks may also increase the risk of cardiovascular disease. Instead, they recommend opting for fresher foods throughout the day. 

“People are increasingly concerned about what they eat as well as when they eat,” said researcher Ying Li, Ph.D. “Our team sought to better understand the effects different foods have when consumed at different meals.” 

Timing of fruits and vegetables is key for heart health

For the study, the researchers analyzed over a decade’s worth of data from more than 21,000 participants enrolled in the National Health and Nutrition Examination Survey (NHANES). Over the course of the study, the participants reported exactly what they were eating for specific meals and snacks, and the researchers monitored their health outcomes. 

The study showed that eating starchy snacks — which includes foods like pretzels, crackers, or cereals — was linked with the poorest health and mortality outcomes. These snacks led to a 60% higher chance of heart disease-related death, regardless of when they were eaten. 

Conversely, eating vegetable-based meals at dinnertime was associated with the best health outcomes. This led to a 23% lower chance of heart disease-related death. 

The researchers explained that eating certain foods can have a significant impact on consumers’ heart health. For example, having more fruit around lunchtime was associated with a lower risk of heart disease-related death. However, having refined grains or cured meats around that time was linked with poorer heart health outcomes. The study also found that having a fruit-based snack after breakfast or a dairy-based snack after dinner were both positive influences on heart health. 

While diet remains an important component in consumers’ heart health, these findings highlight that the timing of dietary patterns is also a key piece of the puzzle. Moving forward, the researchers recommend that guidelines for healthy diets consider implementing this factor. 

“Our results revealed that the amount and the intake time of various types of foods are equally critical for maintaining optimal health,” said Dr. Li. “Future nutrition guidelines and interventional strategies could integrate optimal consumption times for foods across the day.” 

A new study conducted by researchers from the University of California at Davis explored how consumers’ diets may impact inflammation throughout the body. 

Their findings showed that moving away from a traditional Western diet, which includes a lot of processed foods, and following a more balanced diet can improve joint and skin inflammation. 

“Earlier studies have shown that Western diet, characterized by its high sugar and fat content, can lead to significant skin inflammation and psoriasis flares,” said researcher Sam T. Hwang. “Despite having powerful anti-inflammatory drugs for the skin condition, our study indicates that simple changes in diet may also have significant effects on psoriasis.”  

How diet affects the body’s inflammatory response

For the study, the researchers conducted a diet-based experiment on a group of mice. The team was focused primarily on the IL-23 protein, which is associated with inflammatory properties. In the first part of the study, all of the mice were fed a Western diet for six weeks and then induced with the IL-23 protein. One group of mice was then switched to a healthier diet while another group stayed on the Western diet for another four weeks. 

The researchers learned that switching from a Western diet to a healthier diet led to less skin and joint inflammation in the mice. While the mice that received a more balanced diet after six weeks did initially experience flare-ups with both psoriasis and joint pain, making the switch to healthier food helped alleviate those symptoms over time. 

“There is a clear link between the skin inflammation and changes in the gut microbiome due to food intake,” said Hwang. “The bacterial balance in the gut disrupted shortly after starting a Western diet, and worsened psoriatic skin and joint inflammation.” 

These findings are important because they highlight that there are health concerns associated with eating foods that have high amounts of fat and sugar. The researchers hope that consumers take these findings into consideration and think about how they can make their diets healthier to reduce inflammation. 

“It was quite surprising that a simple diet modification of less sugar and fat may have significant effects on psoriasis,” said researcher Zhenrui Shi. “These findings reveal that patients with psoriatic skin and joint disease should consider changing to a healthier dietary pattern.” 

In the last year of the COVID-19 pandemic, it’s been more important than ever for consumers to pay attention to their mental health. Now, researchers from Binghamton University are exploring how mental health can be affected by consumers’ diets. 

Their study looked at the ways healthy foods and unhealthy foods can affect mental health outcomes. They learned that unhealthy diets were harder on women’s mental health than on men’s, though both groups benefited from sticking to healthier foods. 

“We found a general relationship between eating healthy, following healthy dietary practices, exercise, and mental well-being,” said researcher Lina Begdache. “Interestingly, we found that for unhealthy dietary patterns, the level of mental distress was higher in women than men, which confirmed that women are more susceptible to unhealthy eating than men.” 

Physical health can benefit mental health

The researchers created an online questionnaire that was sent out to men and women over the age of 30. They reported on how often they exercised, what their typical diets consisted of, and general information about their mental health. 

The study showed that men and women had different experiences in terms of diet, exercise, and mental health. For both groups, making healthier choices and living a generally healthier lifestyle were associated with better mental health outcomes. However, when looking at unhealthy foods, skipping exercise, and other unhealthy behaviors, women were more hurt by these choices than their male counterparts. 

The findings highlight the importance of all consumers adopting healthy habits. However, they also suggest that women’s mental health may be more sensitive to unhealthy choices. The researchers explained that women should think carefully about when they’re eating, what they’re eating, and what their exercise routine looks like to maintain quality mental health. 

The study found that exercise may even trump healthy eating in terms of optimal mental health, and staying active can have significant benefits for women’s mental health. 

“Fast food, skipping breakfast, caffeine, and high-glycemic (HG) food are all associated with mental distress in mature women,” Begdache said. “Fruits and dark leafy green vegetables (DGLV) are associated with mental well-being. The extra information we learned from this study is that exercise significantly reduced the negative association of HG food and fast food with mental distress.” 

A new study led by researchers from the Queensland University of Technology explored how kids’ sugar intake can take a toll on their physical and mental health. 

Based on results from a trial conducted on mice, long-term consumption of high-sugar diets can increase the risk of obesity and place a heavier burden on the nervous system. This can ultimately impact attention span, hyperactivity, and decision-making. 

“Our study found long-term sugar consumption (a 12-week period with the mice which started the trial at five weeks of age) at a level that significantly boosts weight gain, elicits an abnormal and excessive stimulation of the nervous system in response to novelty,” said researcher Selena Bartlett. “It also alters both episodic and spatial memory. These results are like those reported in attention deficit and hyperactivity disorders.” 

Maintaining healthy sugar levels

The researchers examined mice to see if long-term sugar consumption impacted health and wellness. The study began when the mice were five weeks old; one group consumed an unlimited amount of sugar, and the other group was on a sugar-restricted diet. The researchers also conducted behavioral and memory assessments throughout the study to see if these diets affected mental health.

The team found that the mice that consumed large quantities of sugar gained significantly more weight than the mice on the more restricted diet plan. They found that weight gain began roughly four weeks into the trial, though this may be different when thinking about human children. 

The researchers also learned that sugar was associated with many of the symptoms that are indicative of attention deficit hyperactivity disorder (ADHD). They found that the mice with high-sugar diets had a harder time with impulse control when presented with food and were more likely to struggle with staying still. 

These findings are important because they highlight how kids can be affected by their diets from a young age. The researchers stated that maintaining healthy sugar levels from childhood can help kids stay on the right track as they grow into adolescence and adulthood. 

“It is increasingly considered that unrestricted consumption of high-sugar food and beverages within the Western Diet might be linked to the obesity epidemic,” Bartlett said. “A strong association between attention-deficits/hyperactivity disorders and being overweight and obese have also been revealed.”

Over the last few years, major retailers like Denny’s, Pizza Hut, Subway, and White Castle have rolled out plant-based options for traditionally meat-based products. This came on the heels of reports suggesting that consumers are likely to gain health benefits when they eat more plant-based foods. 

Now, researchers from the University of Massachusetts Amherst explained that they’re working on ways to make these choices taste better and be healthier for consumers. They explained that the goal is to make more plant-based proteins; however, there are several factors that come into play in the research process, and more work needs to be done. 

“With Beyond Meat and Impossible Foods and other products coming on the market, there’s huge interest in plant-based foods for improved sustainability, health, and ethical reasons,” said researcher David Julian McClements. 

“A lot of academics are starting to work in this area and are not familiar with the complexity of animal products and the physicochemical principles you need in order to assemble plant-based ingredients into these products, each with their own physical, functional, nutritional, and sensory attributes.”

Innovations in plant-based food science

Plant-based food options have gained popularity in recent years, and the researchers say there is interest and demand for eating fewer animal-based products; they cited statistics that show a nearly 30% increase in sales of plant-based items between 2017 and 2019. The goal now is to continue developing healthier products that taste good. 

Despite how well-received meatless options have been, McClements explained that many of these products aren’t as nutrient-dense as they could be. Rather than using plant-based proteins, which is the team’s goal for the future, these products are full of fats and sugars that can negatively impact consumers’ health. 

“Our research has pivoted toward this topic,” said McClements. “There’s a huge amount of innovation and investment in this area, and I get contacted frequently by different startup companies who are trying to make plant-based fish or eggs or cheese, but who often don’t have a background in the science of foods.” 

One of the roadblocks in this area is the nutrient make-up of plant-based foods. While there are benefits to eating plant-based foods, eliminating all animal-based products can leave consumers lacking some vital nutrients, including calcium and vitamin D. 

“We’re trying to make processed foods healthier,” said McClements. “We aim to design them all to have the vitamins and minerals you need and have health-promoting components like dietary fiber and phytochemicals so that they taste good and they’re convenient and they’re cheap and you can easily incorporate them into your life. That’s the goal in the future, but we’re not there yet for most products.” 

McClements and his team have received funding from the USDA National Institute of Food and Agriculture and the Good Food Institute so that they can continue working on more diverse options of plant-based proteins. 

Consumers’ diet choices can impact their risk of developing diabetes. While foods high in fat and carbs can increase the risk of diabetes, healthier options like dairy products, whole grains, and eggs can all reduce the risk of diabetes. 

Now, a new study conducted by researchers from the Endocrine Society explored how eating more fruits can be beneficial in lowering the risk of diabetes. According to their findings, having two servings of fruit per day can reduce diabetes risk by more than 35%. 

“We found people who consumed around two servings of fruit per day had a 36 percent lower risk of developing type 2 diabetes over the next five years than those who consumed less than half a serving of fruit per day,” said researcher Nicola Bondonno, Ph.D. “We did not see the same pattern for fruit juice. These findings indicate that a healthy diet and lifestyle which includes the consumption of whole fruits is a great strategy to lower your diabetes risk.” 

Healthier foods, lower disease risk

For the study, the researchers analyzed data from more than 7,600 participants enrolled in the Baker Heart and Diabetes Institute’s Australian Diabetes, Obesity, and Lifestyle Study. At the start of the study, the participants completed questionnaires that assessed their diets. The researchers then followed up with the group up to 12 years later to determine their diabetes status and measure their fasting insulin levels, fasting plasma glucose, and insulin sensitivity, among other factors. 

By the five-year mark, the researchers determined that those who incorporated fruit into their daily diets were 36% less likely to develop diabetes. However, this did not hold up for those who drank fruit juice; only whole fruits were associated with the protective health benefits. 

The study also revealed that eating more fruit improved the participants’ insulin response. Regularly eating fruit allowed the participants to use less insulin to naturally lower their blood sugar levels, which can have long-term impacts on other key health markers. 

“This is important because high levels of circulating insulin (hyperinsulinemia) can damage blood vessels and are related not only to diabetes, but also to high blood pressure, obesity, and heart disease,” said Dr. Bondonno. 

Caffeine is the go-to way many consumers start their mornings. While it may help fight lingering fatigue, a new study explored how caffeine can impact consumers who struggle with getting enough sleep. 

According to researchers from the University of Michigan, no caffeinated beverage can replace a good night’s sleep. Their work showed that caffeine can help consumers feel more alert, but the body needs regular sleep to perform at its best. 

“Caffeine increases energy, reduces sleepiness, and can even improve mood, but it absolutely does not replace a full night of sleep,” said researcher Kimberly Fenn. “Although people may feel as if they can combat sleep deprivation with caffeine, their performance on higher-level tasks will likely still be impaired. This is one of the reasons why sleep deprivation can be so dangerous.” 

The importance of a good night’s sleep

To understand the effect that caffeine and sleep deprivation can have on consumers, the researchers had 276 people participate in an overnight study. Participants were assigned to either stay awake in the lab all night or sleep at home. The next morning, they were given either a 200mg capsule of caffeine or a placebo pill. Both prior to the sleeping experiment and after the caffeine consumption, participants completed assessments that measured their ability to perform tasks in a given order and also maintain focus and attention. 

The researchers learned that caffeine certainly gave the participants an energy boost, but combining it with poor sleep led to more mistakes when completing assessments. Having caffeine was beneficial when it came to attention-based tasks, but it proved to be ineffective when it came to doing more difficult things, like keeping order in a procedure. 

“Caffeine may improve the ability to stay awake and attend to a task, but it doesn’t do much to prevent the sort of procedural errors that can cause things like medical mistakes and car accidents,” said Fenn. 

The researchers hope that these findings encourage consumers to adopt healthier sleep routines. While caffeine can still be a regular part of consumers’ mornings, these findings highlight that there is no substitute for getting quality, restful sleep each night. 

“If we had found that caffeine reduced procedural errors under conditions of sleep deprivation, this would have broad implications for individuals who must perform high stakes procedures with insufficient sleep, like surgeons, pilots, and police officers,” said Fenn. “Instead, our findings underscore the importance of prioritizing sleep.” 

Recent studies have highlighted the ways that a Western diet -- one that contains large amounts of fats and sugars -- can negatively impact consumers’ health. Now, experts from Washington University School of Medicine have explored the ways that this type of diet can negatively affect gut inflammation. 

According to the researchers, a Western diet may make consumers more susceptible to intestinal infections and increase the likelihood of gut inflammation and inflammatory bowel disease. 

“Inflammatory bowel disease has historically been a problem primarily in Western countries such as the U.S., but it’s becoming more common globally as more and more people adopt Western lifestyles,” said researcher Dr. Ta-Chiant Lu. “Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections.”  

Diet and its impact on gut health

The researchers conducted two studies -- one on humans and one on mice -- to determine what impact diet had on overall gut health. In both instances, the team analyzed Paneth cells, which are immune cells that regulate gut inflammation. Abnormalities in these cells typically indicate inflammatory bowel disease. 

The team enrolled 400 people in one part of the study, some of whom had gut health issues and others who did not. The study revealed that participants with high body mass indices (BMIs), which the researchers attributed to diets high in sugars and fats, were more likely to have markers of inflammatory bowel disease, including unhealthy Paneth cells. 

However, the researchers also analyzed mice and learned that it wasn’t just obesity that contributed to issues with gut health -- it also had to do with what was specifically being eaten. The team analyzed Paneth cells from mice prone to obesity, and the reports came back healthy. It wasn’t until the researchers gave the mice a traditional Western diet that their Paneth cells changed and revealed gut abnormalities. 

After four weeks on this diet, the mice were more prone to intestinal infections and inflammatory bowel disease. Following that experiment, the researchers switched the mice back to a healthier diet and the results changed. Eating less sugary and fat-dense foods improved the mice’s gut health. 

“Obesity wasn’t the problem, per se,” said Dr. Liu. “Eating too much of a healthy diet didn’t affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.” 

More research needed

The researchers say there are still questions about whether humans can change the course of their gut health by changing their diets. While adopting a healthier lifestyle certainly comes with benefits, more work needs to be done to determine the impact a change in diet can have on overall gut health. 

“This was a short-term experiment, just eight weeks,” said Dr. Liu. “In people, obesity doesn’t occur overnight or even in eight weeks. People have a suboptimal lifestyle for 20, 30 years before they become obese. It’s possible that if you have a Western diet for so long, you cross a point of no return and your Paneth cells don’t recover even if you change your diet. We’d need to do more research before we can say whether this process is reversible in people.” 

A new study conducted by researchers from Edith Cowan University explored the benefits associated with consistently eating fruits and vegetables. The researchers found that eating 470 grams of fruits and vegetables each day, which is about one pound, was linked with lower stress levels. 

“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids, and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental well-being,” said researcher Simone Radavelli-Bagatini. “Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress, anxiety, and lower mood.

“We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental well-being,” she added. 

Improving diet and stress

For the study, the researchers analyzed data from more than 8,600 people enrolled in the Australian Diabetes, Obesity, and Lifestyle (AusDiab) Study. Throughout the study, participants reported on their diets and general stress levels so the researchers could determine what role fruits and vegetables had on long-term stress. 

Ultimately, the researchers learned that regularly consuming fruits and vegetables was linked with lower stress levels. Compared to those who ate around a half-pound of fruits and vegetables per day, those who ate a full pound every day reported 10% less stress. 

These findings are important because of the long-term consequences associated with stress disorders. The researchers explained that adding more fruits and vegetables to consumers’ diets could be a good way for them to maintain healthy stress levels.

“Long-term and unmanaged stress can lead to a range of health problems including heart disease, diabetes, depression, and anxiety so we need to find ways to prevent and possibly alleviate mental health problems in the future,” Radavelli-Bagatini. “The study’s findings emphasize that it’s important for people to have a diet rich in fruits and vegetables to potentially minimize stress.” 

A new study conducted by researchers from Edith Cowan University explored the health benefits associated with eating leafy green vegetables. 

According to their findings, it doesn’t take a ton of these vegetables for consumers to boost their heart health; eating just one cup of leafy greens each day can reduce the risk of heart disease and lower blood pressure. 

“Our results have shown that by simply eating one cup of raw (or half a cup of cooked) nitrate-rich vegetables each day, people may be able to significantly reduce their risk of cardiovascular disease,” said researcher Dr. Catherine Bondonno. “The greatest reduction in risk was for peripheral artery disease (26 percent), a type of heart disease characterized by the narrowing of blood vessels of the legs; however, we also found people had a lower risk of heart attacks, strokes, and heart failure.” 

Being consistent with healthy foods

For the study, the researchers analyzed data from over 53,000 participants enrolled in the Danish Diet, Cancer, and Health Study. Participants have been enrolled in the study for more than two decades and have consistently reported on their diets and medical histories throughout that time. 

The results were clear: consistently consuming leafy greens yielded better heart health outcomes. Participants who ate one cup of raw, nitrate-rich vegetables per day lowered their risk of heart disease by as much as 26%. This healthier diet was also linked with lower systolic blood pressure. 

For consumers who like to get creative with their vegetable consumption, the team found that blending leafy greens into smoothies can yield similar heart health benefits; however, they explained that the juicing process can strip the vegetables of their nutrients. 

It’s important to note that surpassing one cup of raw vegetables or a half cup of cooked vegetables didn’t lead to greater health benefits. Because of this, the researchers don’t recommend that consumers load up on leafy greens or try to add in vitamins or supplements. Instead, to get the most out of your vegetable intake, they say staying within that one-cup range is the most effective option. 

“People don’t need to be taking supplements to boost their nitrate levels because the study showed that one cup of leafy green vegetables each day is enough to reap the benefits for heart disease,” Dr. Bondonno said. “We did not see further benefits in people who ate higher levels of nitrate-rich vegetables.” 

If there was any question that the U.S. Department of Agriculture (USDA) would expand its recent additions to school and daycare meals to help children out this summer, there’s not any longer. On Monday, the agency announced a major effort to provide a lifeline to more than 30 million children by expanding Pandemic Electronic Benefit Transfer (P-EBT) benefits at a time when families are struggling to put food on the table during the COVID-19 pandemic.

Only children are eligible for this temporary nutrition benefit -- and only those who are eligible to receive free or reduced-price meals during the school year or are under age six and live in a SNAP household can apply. Families of eligible children typically receive $6.82 per child per weekday, or roughly $375 per child over the summer months. The benefits will be loaded onto an EBT card that can be used to purchase food.

“The expansion of P-EBT benefits over the summer is a first-of-its-kind, game-changing intervention to reduce child hunger in the United States,” said Agriculture Secretary Tom Vilsack. “By providing low-income families with a simple benefit over the summer months, USDA is using an evidenced-based solution to drive down hunger and ensure no child has to miss a meal.”

How the program works

Parents of potentially qualified children will likely have some questions about how this program works. ConsumerAffairs took a look into the details to find answers to the more commonly asked questions.

Who’s eligible? All school children who would have received free or reduced-price school meals at school under the National School Lunch Program (NSLP) or School Breakfast Program (SBP) are eligible for P-EBT benefits this summer. This includes:

• School children who received P-EBT benefits during the last month of the 2020-2021 school year. The USDA says children who graduate at the end of the school year are also eligible because the covered summer period is an extension of the school year.

• School children who were eligible for free or reduced-price school meals under the NSLP and SBP in the 2020/2021 school year but did not receive P-EBT benefits in the last month of the school year because they attended school in-person and benefitted from a free or reduced-price meal service at school.

What about children in daycare? Children in daycare are also eligible to receive benefits. The USDA says children falling under the following categories can take advantage of meal assistance: 

• SNAP-enrolled children who received P-EBT child care benefits in the last month of the school year.

• SNAP-enrolled children who would have received P-EBT child care benefits in the last month of the school year but didn’t because their child care facility was not closed or operating at reduced attendance or hours during that month. This also includes children whose residence was in the area of a school that was closed or operating at reduced attendance or hours in that month.

• SNAP-enrolled children who are born before the end of the covered summer period are also eligible for P-EBT benefits for the entire covered summer period.

How long is the covered summer period? The summer period will be a maximum of 90 calendar days. 

How many P-EBT benefit days are in the covered summer period? The number of P-EBT benefit days is not 90 total; it equals the number of weekdays during the covered summer period. In preparing the plan, the USDA reviewed publicly available summer 2021 calendars for the two largest districts in every state and found that the median length of these districts’ summer breaks, excluding weekends, is 55 weekdays.

Are all states included in the program? Yes. 

Is there any flexibility on the amount received? Only for recipients in Alaska, Hawaii, and U.S. territories. Alaskans will receive $10.99 per day, and Hawaiians and certain U.S. territory residents will receive $7.97 per day. 

Consumers who have additional questions should check out the USDA’s complete guide to the program, which is available here.

Many consumers rely on the support of others to stay on track with eating healthy. Now, a new study conducted by researchers from Massachusetts General Hospital found that food choices made by coworkers may have a lot of influence on consumers’ diets. 

According to their findings, many consumers’ are impacted by their coworkers’ food choices -- both positively and negatively. Whether it’s healthy or unhealthy foods, coworkers are likely to base their workplace food selections on what others are eating. 

“We found that individuals tend to mirror the food choices of others in their social circles, which may explain one way obesity spreads through social networks,” said researcher Douglas Levy, Ph.D. 

Making healthy choices

To understand how coworkers can influence each other’s food habits, the researchers tracked food purchases from over 6,000 employees at Massachusetts General Hospital over the course of two years. By looking at when people bought food, the team could determine which employees were social and what purchases impacted others. The researchers also interviewed 1,000 employees to confirm which groups were friendly and frequently ate together. 

“Two people who make purchases within two minutes of each other, for example, are more likely to know each other than those who make purchases 30 minutes apart,” Dr. Levy said. 

Ultimately, the researchers learned that people who regularly ate together were likely to influence each other’s eating habits. Employees who ate healthy foods were likely to influence their coworkers to also make healthy choices, while the opposite was also true. However, the researchers did find that this association was stronger for healthy foods. 

“People may change their behavior to cement the relationship with someone in their social circle,” Dr. Levy said. 

The team explained that social networks play a larger role in consumers’ food choices than previously established lifestyles. Though many people believe that those with healthy diets may seek out other healthy eaters, this study confirmed that social dynamics play a bigger role in what consumers decide to eat. 

Moving forward, the researchers hope that consumers use these findings to their advantage. Having a support system dedicated to eating healthy can help more people make healthier choices. 

“As we emerge from the pandemic and transition back to in-person work, we have an opportunity to eat together in a more healthful way than we did before,” said researcher Mark C. Pachucki. “If your eating habits shape how your coworkers eat -- even just a little -- then changing your food choices for the better might benefit your coworker.” 

Recent studies have highlighted the health risks associated with eating red meat, including a higher risk of conditions like dementia and breast cancer. 

Now, a new study conducted by researchers from the European Society of Cardiology shows that eating red meat also increases the risk of heart disease. Their work showed that red meat significantly compromises heart function. 

“Previous studies have shown links between greater red meat consumption and risk of heart attacks or dying from heart disease,” said researcher Dr. Zahra Raisi-Estabragh. “For the first time, we examined the relationships between meat consumption and imaging measures of heart health. This may help us to understand the mechanisms underlying the previously observed connections with cardiovascular disease.” 

Prioritizing heart health

To better understand how red meat negatively affects consumers’ heart health, the researchers analyzed data from more than 19,400 participants enrolled in the U.K. Biobank. While the participants recorded their diets over the course of the study, the researchers focused on three primary health factors: blood vessel elasticity, a cardiac MRI, and muscle strength of the heart. 

Participants with the highest red meat intake had the poorest heart health in every category and were more likely to suffer from cardiovascular disease. The researchers found that higher red meat intake was associated with stiffer blood vessels, which can make it harder for the heart to pump blood throughout the body and ultimately increases the risk of disease.

“The findings support prior observations linking red and processed meat consumption with heart disease and provide unique insights into links with heart and vascular structure and function,” said Dr. Raisi-Estabragh. 

To figure out why red meat consumption significantly impacts heart health, the researchers identified several different factors that can come into play. Their work found that conditions like obesity, high blood pressure, diabetes, and high cholesterol can put a strain on consumers’ hearts when coupled with red meat consumption. The team also found that red and processed meats can affect the body on a deeper physiological level that makes heart disease more likely. 

“There is some evidence that red meat alters the gut microbiome, leading to higher levels of certain metabolites in the blood, which have in turn been linked to greater risk of heart disease,” Dr. Raisi-Estabragh said. 

Moving forward, the researchers hope that consumers take these findings into consideration and make healthier choices that can benefit their heart health down the line. 

“This was an observational study and causation cannot be assumed,” said Dr. Raisi-Estabragh. “But in general, it seems sensible to limit intake of red and processed meat for heart health reasons.” 

Are you always hungry? Researchers from King’s College London looked at why some consumers are always looking for another snack despite eating full meals throughout the day. 

According to their findings, it all comes down to blood sugar. Consumers who experience big dips in their blood sugar after eating are likely to feel hungrier throughout the day; this can often lead to overeating. 

“It has long been suspected that blood sugar levels play an important role in controlling hunger, but the results from previous studies have been inconclusive,” said researcher Dr. Sarah Berry. “We’ve now shown that sugar dips are a better predictor of hunger and subsequent calorie intake than the initial blood sugar peak response after eating, changing how we think about the relationship between blood sugar levels and the food we eat.” 

Monitoring dips in blood sugar

To understand what role blood sugar plays in regulating how often consumers feel hungry, the researchers had over 1,000 participants involved in the study. Over the course of two weeks, participants recorded how often they were hungry and what they were eating; they also wore monitors that tracked their blood sugar, sleep, and activity. Throughout the study, all participants ate the same breakfast but were free to make their own choices for lunch and dinner. 

The researchers learned that dips in blood sugar played the biggest role in making the participants feel hungry more often. Experiencing sharp drops in blood sugar only a few hours after eating breakfast made the participants more likely to snack more between meals. 

Participants with the biggest dips in blood sugar usually experienced them between two and four hours after eating breakfast. This made them eat lunch a half-hour earlier than participants with smaller dips in blood sugar, and they also consumed about 75 more calories between breakfast and lunch. Over the course of the whole day, these large spikes in blood sugar between meals led participants to eat an average of 300 additional calories.

When thinking about what this looks like over the course of a month or a year, the researchers explained that it could contribute to significant weight gain. Big spikes in blood sugar may be responsible for frequent snacking, and it can also impact consumers’ ability to lose weight. 

“Many people struggle to lose weight and keep it off, and just a few hundred extra calories every day can add up to several pounds of weight gain over a year,” said researcher Ana Valdes. “Our discovery that the size of sugar dips after eating has such a big impact on hunger and appetite has great potential for helping people understand and control their weight and long-term health.” 

Look for foods that keep you full

Moving forward, the researchers hope that consumers use these findings to their advantage. Everyone’s metabolism responds differently depending on what they eat each day, and knowing what foods will keep us full the longest is a good way to manage health and cut down on excessive eating. 

“Food is complex and humans are complicated, but our research is finally starting to open up the black box between diet and health,” said researcher Tim Spector. “We’re excited to have been able to turn this cutting-edge science into an at-home nutrition and microbiome test so that everyone has the opportunity to discover their unique responses to food to best support their metabolism and gut health.” 

Everyone is susceptible to a midnight snack every so often. However, a new study conducted by researchers from North Carolina State University found that eating late into the night might impact consumers in unexpected ways the following day. 

According to their findings, consumers who snack late at night could see a dip in their workplace performance. The study showed that late-night eaters are more likely to be distracted the next day and experience more physical symptoms, like headaches and nausea, that impact their ability to perform to their fullest potential. 

“For the first time, we have shown that healthy eating immediately affects our workplace behavior and performance,” said researcher Seonghee “Sophia” Cho. “It is relatively well established that other health-related behaviors, such as sleep and exercise, affect our work. But nobody had looked at the short-term effects of unhealthy eating.” 

When we’re eating matters

For the study, the researchers had nearly 100 full-time employees answer a questionnaire several times per day for 10 workdays. The questions asked about participants’ overall well-being, their food and drink intake, and what they did at work each day. 

The researchers identified a relationship between unhealthy eating and physical and emotional wellness. Those who were eating junk food late at night reported higher levels of guilt and shame, and they were also more likely to experience stomachaches and headaches the next day at work. However, unhealthy eating habits also led participants to behave differently at work; they were less likely to go out of their way to help coworkers and were more likely to avoid workplace tasks after late-night snacking. 

Mental health and emotional wellness also played a role in how the participants responded physically to late-night eating. The study found that those who were emotionally stronger were less likely to feel the physical side effects of eating late at night, which also meant that they were performing better at work. 

“The big takeaway here is that we now know unhealthy eating can have almost immediate effects on workplace performance,” said Cho. “However, we can also say that there is no single ‘healthy’ diet, and healthy eating isn’t just about nutritional content. It may be influenced by an individual’s dietary needs, or even by when and how they’re eating, instead of what they’re eating.” 

Going out to a nice meal can be a great way for consumers to celebrate a special occasion or spend quality time with their family and friends. However, a new study may have some consumers rethinking how often they’re eating food prepared outside of their homes. 

According to experts, eating a lot of take-out -- whether that’s eating in a restaurant or ordering food to-go -- may increase a person’s risk of dying. Instead, they say consumers should make a conscious effort to prepare the majority of their meals at home. 

“This is one of the first studies to quantify the association between eating out and mortality,” said researcher Dr. Wei Bao. “Our findings, in line with previous studies, support that eating out frequently is associated with adverse health consequences and may inform future dietary guidelines to recommend reducing consumption of meals prepared away from the home.” 

Cooking at home can have health benefits

To understand what effect eating take-out food had on mortality, the researchers analyzed 15 years’ worth of data from the National Health and Nutrition Examination Survey. Participants answered questions about their eating habits, and the researchers then followed up by looking at death records linked to a number of different causes. 

The researchers learned that participants who primarily ate take-out food were at an increased risk of death in general, as well as death from heart disease or cancer. Compared to those who ate fewer than one meal per week that was prepared outside the home, those who ate two or more take-out meals per day were nearly 1.5 times more likely to die from any cause and nearly 1.7 times more likely to die from cancer. 

“The take-home message is that frequent consumption of meals prepared away from home may not be a healthy habit,” the researchers wrote. “Instead, people should be encouraged to consider preparing more meals at home.” 

Controlling what is in your meals

According to the researchers, the adverse health effects incurred from eating a lot of take-out food likely stems from the quality of food served at many restaurants. Though a lot of establishments offer healthier options, it’s impossible for consumers to completely control what’s going into their meals when someone else prepares the food.

Moving forward, the team recommends that health care professionals do their part to encourage healthy eating -- both inside and outside the home. 

“It is important to note that the study design for this research examines associations between frequency of eating meals prepared away from home and mortality,” said researcher Linda G. Snetselarr, Ph.D. “While encouraging clients to consider preparing healthy meals at home, registered dietitian nutritionists might also focus on how selections from restaurant menus can be healthy. Tailoring strategies to each client by reviewing menus from restaurants they frequent can help them make healthy food choices.” 

Regularly eating fruits and vegetables can have important physical and mental health benefits for consumers. 

Now, a new study conducted by researchers from Edith Cowan University has found that vegetables also play a key role in consumers’ long-term muscle function. According to their findings, green leafy vegetables, which contain large quantities of nitrates, can lead to stronger muscles and improved physical abilities. 

“Our study shows that diets high in nitrate-rich vegetables may bolster your muscle strength independently of any physical activity,” said researcher Dr. Marc Sim. “Nevertheless, to optimise muscle function we propose that a balanced diet rich in green leafy vegetables in combination with regular exercise, including weight training, is ideal.” 

Getting your greens in

For the study, the researchers analyzed results from more than 3,700 participants involved in Melbourne’s Baker Heart and Diabetes Institute AusDiab study. Experts followed the participants’ diets and health outcomes for over a decade and compared how consumption of leafy green vegetables impacted their muscle capacity. 

The researchers learned that participants who ate the most nitrate-rich diets had the best physical outcomes -- particularly when looking at lower body strength. The study showed that consuming higher amounts of leafy green vegetables led to faster walking speeds and greater muscle function overall. 

“We should eat a variety of vegetables every day, with at least one of those servings being leafy greens to gain a range of positive health benefits for the musculoskeletal system and cardiovascular system,” said Dr. Sim. 

These findings are especially important for older consumers who may be more susceptible to falls. The researchers say eating more green vegetables is a good way for seniors to reduce the chances of these accidents happening.

A new study conducted by researchers from the Endocrine Society looked at the benefits associated with starting meals earlier in the day. According to their findings, consumers who begin eating before 8:30 a.m. may lower their risk of developing type 2 diabetes. 

“With a rise in metabolic disorders such as diabetes, we wanted to expand our understanding of nutritional strategies to aid in addressing this growing concern,” said researcher Dr. Marriam Ali. 

Timing matters

To determine what effect the timing of meals had on consumers’ disease risk, the researchers analyzed data from more than 10,500 participants enrolled in the National Health and Nutrition Examination Survey (NHANES). While other studies have looked at the benefits associated with time-restricted eating and intermittent fasting, the researchers evaluated how various eating patterns affected blood sugar and insulin resistance. 

One group of participants ate their meals over the course of a 13-hour period; another group ate within 10 and 13 hours; and a third group ate all three meals within a 10-hour window. The participant groups were then broken down even further depending on what time of the day they started eating.

The researchers learned that the starting time of meals was more important to health outcomes than how long throughout the day the participants were eating. Starting meals before 8:30 a.m. was linked with the greatest health outcomes; participants who started eating earlier in the day had better insulin resistance and blood sugar levels than those who started eating later in the morning.

“We found people who started eating earlier in the day had lower blood sugar levels and less insulin resistance, regardless of whether they restricted their food intake to less than 10 hours a day or their food intake was spread over more than 13 hours daily,” Dr. Ali said. “These findings suggest that timing is more strongly associated with metabolic measures than duration, and support early eating strategies.”

Eating a lot of processed meats has been found to cause several adverse health effects. Now, researchers from the University of Leeds are exploring how unhealthy diet choices can affect consumers’ cognitive functioning. 

Their study showed that eating large quantities of red and processed meats may increase the risk of developing dementia. 

“Worldwide, the prevalence of dementia is increasing and diet as a modifiable factor could play a role,” said researcher Huifeng Zhang. “Our research adds to the growing body of evidence linking processed meat consumption to increased risk of a range of non-transmissible diseases.” 

Cognitive risks of an unhealthy diet

The researchers analyzed data from nearly 500,000 people enrolled in the U.K. Biobank to determine what effect processed meats had on long-term dementia risk. All of the participants were between 40 and 69 years old, and they recorded the frequency with which they consumed red and processed meats, as well as what kind of meat they were eating. 

The study showed that eating red and processed meats in excess were associated with an increased risk of dementia. Participants who ate 25 grams of processed meat each day were nearly 45 percent more likely to develop dementia. 

The researchers learned that several factors impacted the participants’ diet choices. Men were more likely than women to eat more processed meat, as were those who were overweight, smoked, or followed generally unhealthy diets. 

Certain factors increased the participants’ likelihood of developing dementia. For example, men were more likely than women to struggle with cognitive function. Those who didn’t exercise or had a genetic predisposition for the condition were also more likely to develop it.

Moderation is key

While eating processed meat in excess was associated with an increased risk of dementia, some red meats had protective benefits for consumers’ long-term cognitive health. Eating 50 grams of things like veal or pork per day was associated with a 20 percent lower risk of dementia. 

Moving forward, the researchers hope that more work is done in this area because knowing the risk factors can help prevent dementia among more vulnerable populations. 

“Anything we can do to explore potential risk factors for dementia may help us to reduce rates of this debilitating condition,” said researcher Janet Cade. “This analysis is a first step towards understanding whether what we eat could influence that risk.” 

A new study conducted by researchers from Edith Cowan University explored the best options for consumers who are prone to experiencing muscle cramps after exercising. 

Their findings revealed that opting for drinks full of electrolytes may be better than plain water when it comes to preventing muscle cramps. The study showed that electrolytes served as a protective barrier against muscle cramps after exercising, while drinking water was found to make muscle cramps more likely. 

“Many people think dehydration causes muscle cramps and will drink pure water while exercising to prevent cramping,” said researcher Ken Nosaka. “We found that people who solely drink plain water before and after exercise could, in fact, be making them more prone to cramps. This is likely because pure water dilutes the electrolyte concentration in our bodies and doesn’t replace what is lost during sweating.”

Choosing the right beverage 

To determine which drink was best at preventing muscle cramps, the researchers had 10 men participate in an exercise-based study. In one trial, the men followed up a 60-minute workout with plain drinking water; in another trial, they drank an electrolyte-based drink after the same workout. 

To see how muscle cramps were affected by the different beverages, the researchers used electrical stimulation to produce a muscle cramp in the participants’ legs. They learned that the group that followed up a workout with plain water was more likely to experience muscle cramps than the group that drank the electrolyte solution. The muscle cramp test showed that the electrolyte group required much more stimulation to produce a muscle cramp than the group that drank the water. 

“This indicates that muscles become more prone to cramp by drinking plain water, but more immune to muscle cramp by drinking the electrolyte water,” Nosaka said. 

Additional benefits of electrolytes

While this study was focused on the benefits of electrolytes associated with exercise-based muscle cramps, the researchers explained that drinking beverages with these nutrients can also have other benefits for consumers’ overall health and wellness. 

“Electrolytes are vital to good health -- they help the body to absorb water more effectively than plain water and replace essential minerals lost through sweat or illness,” Nosaka said. “People should consider drinking oral rehydration fluids instead of plain water during moderate to intense exercise, when it’s very hot, or when you are sick from diarrhea or vomiting.” 

Researchers continue to confirm the benefits that following a healthy diet can have on reducing consumers’ risk of heart disease. Now, a new study conducted by researchers from McMaster University has found that regularly eating fish can benefit consumers’ heart health. 

According to their findings, those who are at the highest risk of heart disease -- including those who have had a heart attack or stroke -- could boost their heart health by eating two servings of fish per week. 

“This is by far the most diverse study of fish intake and health outcomes in the world and the only one with sufficient numbers with representation from high-, middle-, and low-income countries from all inhabited continents of the world,” said researcher Dr. Salim Yusuf. 

Benefits of eating more fish

To better understand the health benefits associated with eating more fish, the researchers analyzed data from four earlier studies that included information on nearly 192,000 participants from five continents. The team looked at the participants’ diets and compared that information with heart health outcomes for those at varying risks of heart disease. 

Ultimately, the researchers found that regularly consuming fish had protective benefits for those at the highest risk of heart disease. For participants that had previously had a heart attack or stroke, these benefits were the highest. Those with a lower risk of heart disease experienced much milder benefits associated with eating more fish, and those with no previous cardiovascular issues had no added heart health benefits from consuming more fish. 

The researchers explained that fish containing higher amounts of omega-3s produced the best health outcomes. These oils have long been associated with improved heart outcomes, and getting those nutrients through fish can be incredibly beneficial for consumers with recurring heart concerns. 

“There is a significant protective benefit of fish consumption in people with cardiovascular disease,” said researcher Andrew Mente. “This study has important implications for guidelines on fish intake globally. It indicates that increasing fish consumption and particularly oily fish in vascular patients may produce a modest cardiovascular benefit.” 

Consistently eating fruits and vegetables has been found to benefit consumers’ physical and mental health. Now, researchers from the American Heart Association are investigating how these staples can affect life expectancy. 

According to their findings, eating the right combination of fruits and vegetables can lead to a longer life. The team found that having three servings of vegetables and two servings of fruit each day was associated with the best health outcomes. 

“While groups like the American Heart Association recommend four to five servings of fruits and vegetables daily, consumers likely get inconsistent messages about what defines optimal daily intake of fruits and vegetables such as the recommended amount, and which foods to include and avoid,” said researcher Dr. Dong. D. Wang. 

Health benefits of fruits and vegetables

The researchers compared information from several different datasets for the study. They looked at data from more than 100,000 participants enrolled in the Health Professionals’ Follow-Up Study and the Nurses’ Health Study, which tracked both diet and health outcomes for more than three decades. They also compared those results with data from 26 earlier studies to determine how fruits and vegetables contributed to overall health and longevity. 

The team learned that eating five servings of fruits and vegetables was associated with the best health outcomes; however, different combinations of these healthier options yielded different results. For instance, breaking up the portions to include two servings of fruits and three of vegetables each day was linked with the best outcomes. 

Consuming five servings of fruits and vegetables in any capacity lowered the participants’ risk of death and disease. The study found that hitting that benchmark each day lowered participants’ risk of death from cancer, heart disease, and respiratory disease. 

“This amount [of fruits and vegetables] likely offers the most benefits in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” said Dr. Wang. “We also found that not all fruits and vegetables offer the same degree of benefit, even though current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices, and potatoes, the same.” 

Leafy greens and citrus fruits are the best

The researchers found that not all fruits and vegetables yielded the same health benefits. Starchy vegetables or sugary fruit juices didn’t produce any of the protective health benefits that came from leafy greens or citrus fruits.

Moving forward, the team hopes that consumers get creative at mealtimes and look for new ways to incorporate more fruits and vegetables into their diets. 

“This research provides strong evidence for the lifelong benefits of eating fruits and vegetables, and suggests a goal amount to consume daily for ideal health,” said researcher Dr. Anne Thorndike. “Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy.” 

A new study conducted by researchers from Simon Fraser University is exploring the risks associated with eating large quantities of refined grains, which consist of things like croissants, pastas, cereals, and anything containing bleached white flour.

The team says doing so puts consumers at a higher risk for both cardiovascular disease and premature death. 

“This study reaffirms previous work indicating a healthy diet includes limiting overly processed and refined foods,” said researcher Scott Lear. 

Processed foods harm health 

The researchers came to their conclusions after analyzing data from the Prospective Urban Rural Epidemiology (PURE) study. This dataset tracked the diets and health outcomes of more than 137,00 participants around the world for nearly two decades.

The study revealed a clear link between refined grain intake and poorer heart health for the participants -- particularly when they exceeded seven servings of these foods each day. The more refined grains the participants ate, the more susceptible they were to heart disease, stroke, and premature death. 

Of those three primary risk factors, strokes posed the biggest risk to consumers’ health. The study showed that participants who ate seven or more servings of refined grains each day were nearly 50 percent more likely to have a stroke. 

Finding better alternatives

The researchers recommend that consumers think about ways that they can incorporate healthier options into their diets each day. Opting for whole grain alternatives can yield better health outcomes. 

Swapping out refined grains for whole grains -- as well as other health foods like fruits and vegetables -- can reduce the risk of heart disease and give consumers lasting health benefits. 

A healthy diet and regular exercise are key ingredients to a healthy lifestyle, and now researchers are exploring both the mental and physical health benefits associated with these habits. 

According to a new study conducted by researchers from the University of Illinois at Urbana-Champaign, following an exercise and nutrition regimen can have countless positive benefits for consumers’ physical and cognitive health. 

“Our work motivates the design of novel multimodal interventions that incorporate both aerobic fitness training and nutritional supplementation, and illustrates that their benefits extend beyond improvements in physical fitness to enhance multiple measures of cognitive function,” said researcher Aron Barbey. 

Adopting healthy habits

For this 12-week study, the researchers had 148 active members of the Air Force participate in a rigorous exercise program. While all of the participants followed the same workout routine over the course of the study, half of the group received a nutritional beverage daily and the other half received a placebo drink with no added nutritional benefits. 

At the end of the study, it was clear that just following this exercise program was beneficial for the participants. The researchers observed improvements to both physical and mental health, as participants had lower resting heart rates and lower body fat percentage, as well as better memory and problem-solving abilities. 

“The exercise intervention alone improved strength and endurance, mobility and stability, and participants also saw increases in several measures of cognitive function,” Barbey said. “They had better episodic memory and processed information more efficiently at the end of the 12 weeks. And they did better on tests that required them to solve problems they had never encountered before, an aptitude called fluid intelligence.” 

However, the real benefits came for those who were exercising and consuming the nutritional beverage each day. According to the researchers, the drink was packed with protein, several different vitamins, omega-3s, and a variety of other nutrients, and this combination was what led to even greater mental and physical health benefits for the participants. 

“Those who consumed the nutritional supplement saw all of these improvements and more,” Barbey said. “For example, they were better able to retain new information in their working memory and had quicker responses on tests of fluid intelligence than those taking the placebo.” 

The researchers hope that these findings demonstrate just how beneficial it can be for consumers to adopt healthy habits, as there is great opportunity to improve physical health and strengthen cognitive abilities. 

With parents looking for more creative ways to guide their children to make healthier choices, a recent study conducted by researchers from the University of Leeds found that what kids eat while at school could impact their overall well-being. 

According to the study, the researchers found that kids who are bringing packed lunches to school aren’t necessarily eating the right foods. The majority of kids’ lunches aren’t meeting nutritional requirements, and incorporating more fruits and vegetables is key. 

“The research has found that on some fronts, packed lunches have improved but they are still dominated by sweet and savoury snack food and sugary drinks,” said researcher Dr. Charlotte Evans. “The vast majority provide poor nutritional quality. Addressing that issue over the next 10 years will require a concerted effort. Improving what children eat at school will help reduce the risk of childhood obesity.” 

What’s in kids’ lunch boxes? 

To understand what kids are eating at lunch and how it can be improved to boost their health, the researchers analyzed kids’ lunches at an elementary school in 2006 and then again in 2016. 

One of the biggest takeaways from the study was how few fruits and vegetables kids were eating at lunchtime. Though a U.K.-based study, U.S. guidelines recommend that young people are getting around three to four servings of fruits and vegetables per day.

Moreover, the researchers found that two factors didn’t change at all in kids’ lunchboxes over the course of the 10 year study -- the saturated fat content and the serving size of potato chips, both of which remained high. The study also revealed that many of the items kids ate at lunchtime were high in sugar, though sweet treats were on the decline. 

Making healthier choices

The researchers acknowledged that it can be both time-consuming and costly to prepare kids’ lunches, but it’s important that parents try to have their kids work with them to plan their lunches ahead of time. This can yield healthier lunches, and also ensure that lunch is ready before the morning rush. 

One recent study also found that kids were more likely to make healthier choices after watching cooking shows, as doing so helped keep them engaged in what they’re eating and prompted healthier mealtimes. 

With the start of the new year, many consumers take the time to rededicate themselves to following a health diet. However well-intentioned these plans are, there’s always the temptation to swap a salad for a cheeseburger.

To help combat fattening food cravings, researchers from the University of South Florida recently conducted a study that found that surrounding yourself with the smells of fattening foods for at least two minutes is a great way for consumers to steer clear of the extra calories.

“Ambient scent can be a powerful tool to resist cravings for indulgent foods,” said lead researcher Dipayan Biswas, PhD. “In fact, subtle sensory stimuli like scents can be more effective in influencing children’s and adults’ food choices than restrictive policies.”

Every minute counts

Biswas and his team set out to discover how scent would effectively curb cravings, and they learned that the amount of time consumers are exposed to the smells is what matters most.

The researchers conducted the first part of their experiment in a middle school cafeteria, where they injected scents of either pizza or apples through nebulizers that couldn’t be directly seen. The scents were filtered on alternating days, and the researchers took note of the students’ subsequent purchasing options depending on what scent was in the air.

On days when the apple scent permeated the cafeteria, students were more likely to purchase unhealthy food and drinks, whereas on days when they smelled the pizza, they made healthier lunch choices.

The researchers then replicated the study in a lab setting, switching the scents to filter either cookies or strawberries. After participants were exposed to the smells, they were asked which food they’d prefer: cookies or strawberries.

Similar to their cafeteria test, the smell of the cookies helped participants make healthier choices, and the time they spent surrounded by the smell of the cookies mattered.

When participants had inhaled the cookie smell for two minutes or more, they were more likely to make healthier choices. When they spent less than 30 seconds with the cookie scent, they were more likely to choose the cookie. The researchers believe this works because the scent is tricking the brain into being satisfied by the food without the participants ever having to consume it.

Fighting cravings

Biswas and his team join several other researchers of late who have looked into the best ways for consumers to fight their food cravings.

A study at the end of last year looked at nearly 30 scientific studies to produce a comprehensive list of effective ways to kick cravings.

Researchers found that losing weight can decrease cravings, while frequent exercise can increase cravings. Moreover, cutting out foods from your diet was found to work better than portion control, while certain prescription drugs were also found to help fight cravings.

Additionally, a separate study found that withdrawal from junk food is similar to what addicts experience when they stop using drugs.

For those whose diets consisted primarily of junk food, the symptoms were particularly strong, and many reported feeling fatigued, sad, and irritable. However, if consumers can get past the first five days, the symptoms reportedly decreased.

If you take a vitamin supplement, stop and ask yourself if you really need it. Chances are you don’t.

When the American Osteopathic Association (AOA) hired The Harris Poll to survey consumers, researchers found that more than four out of five people take vitamins or a dietary supplement. However, the organization says just 24 percent of those consumers have a nutritional deficiency.

Dr. Mike Vardshavski, an osteopathic family physician, says most people don’t have a health condition that requires them to take vitamins. Those people, he says, are wasting money and could even be harming their health.

"Numerous investigations show the alleged benefits are unproven and in the worst cases, vitamins and supplements can be harmful," Varshavski said. "In particular, I advise patients that this industry is highly unregulated, so it's important to research manufacturers to ensure their products actually contain the nutritional supplements advertised."

Independent analysis

The Food and Drug Administration (FDA) has responsibility for regulating supplements, but it uses a different set of rules than used for drug regulation. Dr. Tod Cooperman, founder of an independent testing lab called ConsumerLab, addressed a recent NIH symposium and outlined the results of the latest supplement analysis.

“One out of every five supplements we tested has been found to be of poor quality,” Cooperman said. “Herbals had the highest failure rate at 39 percent. Twenty percent of vitamins and minerals also failed.”

The survey asked consumers how they decided which vitamins or supplements to take. Just over half said they got a recommendation from a doctor, which would seem to be the safest source. Thirty-nine percent said they did their own research and 22 percent said they got advice from a friend or family member.

Be skeptical of gummy vitamins

"Obviously, there is a great need for real education on this topic, even among health care professionals," said Varshavski. "Consumers are also cautioned to avoid trends, such as vaping supplements, until the research is conclusive, and to be skeptical of gummy vitamins—which are basically sugar tablets."

The AOA has called for legislation requiring dietary supplements to undergo pre-market safety and efficacy evaluation by the FDA, just as drugs do. The organization also says the FDA should monitor all products marketed for human consumption, including nutritional supplements.

If you think you really need to take a supplement, Varshavski recommends choosing one that carries a certification or approval from a trusted, independent organization. That won’t guarantee the product will be effective, only that it contains the correct ingredients and in the correct amounts.

Adding calorie counts to menus has been a popular point of discussion recently. While some believe it’s key to pushing consumers to make healthier food choices, others are convinced the act is pointless.

Though researchers have spoken out on both sides of the argument, a group of researchers from Dartmouth College recently found that restaurants that have both pictures of food and calorie counts are more likely to sway consumers’ ordering habits.

“Our findings suggest that calorie-labeling may alter responses in the brain’s reward system when considering food options,” said researcher Andrea Courtney. “Moreover, we believe that nutritional interventions are likely to be more successful if they take into account the motivation of the consumer, including whether or not they diet.”

The brain’s role

The researchers had 42 undergraduates participate in the study, with students looking at nearly 200 images of food both with calorie counts and without.

The group was split almost evenly between those who dieted and those who didn’t, as the researchers believed the two groups would make different food choices. Everyone was shown the same images, and most of them included fast food items.

While hooked up to an fMRI machine, the participants were asked to rate how much they wanted to eat the food on a scale from one to four, and then how likely they’d be to choose the food items in the dining hall on the same scale.

The researchers found that both dieters and non-dieters were affected by the combination of food pictures and calorie counts. After seeing both, the participants were less likely to choose the unhealthy items.  

However, when the calorie counts came off the food pictures, the results were a bit different. Those who dieted regularly were more likely to continue to avoid fattier foods, whereas the non-dieters didn’t have the same response.

The researchers saw these results as positive, as they further prove that consumers who are looking for healthier options will continue to seek them out when calorie counts aren’t available. However, when calorie counts are present, they help guide consumers’ choices.

“In order to motivate people to make healthier food choices, policy changes are needed that incorporate not only nutritional information, including calorie content, but also a public education component, which reinforces the long-term benefits of a healthy diet,” said researcher Kristina Rapuano.

Posting calorie counts

Earlier this year, chain restaurants with at least 20 stores were required to start providing customers with calorie information as part of the Affordable Care Act.

Though experts went back and forth on the pros and cons of this venture, the goal was to have consumers making healthier choices when they eat out.

Later in the year, researchers explored the effects of having calorie counts on menus and found that consumers were more likely to order something with fewer calories when the calorie information was in a prominent place.

“What this paper shows is that a trivially simple intervention could increase the power of calorie information on menus,” said researcher Steven Dallas. “The calorie labeling policy should not necessarily be deemed a failure, and could in fact become a powerful tool in combating the obesity epidemic.”

Diabetes is a widespread disease affecting tens of millions of children and adults in the United States. However, the cost of treating the disease continues to grow exponentially. According to the American Diabetes Association, the total cost of treating diabetes in 2017 rose to $327 billion.

However, there may be hope on the horizon for diabetes patients. Dr. Paul Keckley recently authored a study that could change the game -- and lower costs -- for those affected by diabetes.

Dr. Keckley found that if just 20 percent of the millions of people affected by diabetes could lower their blood glucose levels by one percent, treatment costs would be reduced by $10 billion each year. How could this be accomplished? Keckley points to changes in nutrition and health policies as the main drivers.

“Now is the time to take holistic, comprehensive action that incorporates proven remedies like nutrition therapy to stop the advance of diabetes throughout the American population in its tracks,” said Dr. Keckley. “Despite widespread evidence that proper nutrition can lead to healthier lives and significantly lower healthcare costs, many policymakers and stakeholders continue to advocate for the same tired, inadequate solutions.”

Keys to change

In Keckley’s assessment, there are five major reasons why costs for diabetes treatments continue to rise. They include demographics, confusion about healthy food choices, workplace settings, low policy maker prioritization, and healthcare bias toward medication. He asserts that current approaches treat all patients the same, which is producing less than optimal outcomes.

“This is a public health crisis, and policymakers and public health experts have little to lose and much to gain from abandoning a ‘one-size fits all’ approach” Keckley said. “The future of American public health costs and the Type 2 diabetes sufferers in the U.S. require more creative solutions. Many of these -- like nutrition therapy -- exist. It’s time to make the most of them.”

Nutrition therapy is at the core of Keckley’s initiatives. He believes that patients, policymakers, and healthcare providers need to be educated about how nutrition therapy and proper exercise could improve lives and lower costs. Ensuring that diabetes patients know all the facts, including what health advice to avoid, is imperative to implementing these healthier choices.

For patients that rely on Medicare or other shared payment options, Keckley suggests detailing the positive results of nutrition therapy and carefully explaining how it’s a beneficial option. He says that doing this would allow more people to be exposed to nutrition therapy so that they could learn how to improve their diets and their health.

Overall, Keckley is calling on U.S. Dietary Guidelines to improve their recommendations. He points out that no treatment option is ideal for every patient, and not every diet is ideal for every patient. Rather than push out one standard diet plan, Keckley says that patients should know that there are options available to them, and that should start with the doctors. To do this, he suggests updating screening measures in doctor’s offices and clinics across the country in an effort to bring the most updated quality of care to patients.

“Steps must be taken to contain and reverse the epidemic of Type 2 diabetes,” Keckley said. “Its impact and cost, left unchecked, will undermine the entire healthcare system. More must be done: the status quo is not working.”

MyNicNaxs of Deltona, Fla., is recalling all lots of various dietary supplements that were distributed nationwide.

The products contain active pharmaceutical ingredients (API) Sildenafil, Sibutramine, Diclofenac and/or Phenolphthalein not declared on the label.

The presence of these APIs render the products unapproved drugs for which safety and efficacy have not been established.

The following products, sold from January 2013, to December 2017, though the company website http://www.mynicnaxs.com, are being recalled:

What to do

Customers who purchased the recalled products should not consume them and discontinue use of the products immediately.

Consumers with questions may contact Mike Banner at (407) 791-3597 or Chevonne Torres ate (386) 337-8142, Monday – Friday, 9:00am – 5:00 pm, (ET).