Did you know that there are certain foods that are considered “brain healthy”?
Researchers at Rush University Medical Center and the Harvard T.H. Chan School of Public Health introduced the MIND diet, a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, to support brain health. This dietary pattern is believed to have protective effects against cardiovascular disease, a benefit that may also help preserve brain function. Regularly eating the following foods may benefit your brain. Here's how to do it. Aim for: 1 or more serving(s) of vegetables per day (other than leafy greens - includes peppers, squash, carrots, broccoli, celery, tomatoes, string beans, beets, corn, potatoes, and peas) 1 fish-based meal per week (e.g. tuna sandwiches, fresh fish - does not include fried fish) 2 or more servings of berries per week (e.g. strawberries) 2 or more poultry-based meals per week (e.g. chicken, turkey) 3 or more servings of whole grains per day (e.g. oats, quinoa, brown rice) 4 or more bean-based meals per week (e.g. kidney beans, chickpeas, lentils, edamame) 5 or more servings of nuts per week (e.g. walnuts, almonds) 6 or more servings of leafy green vegetables per week (e.g. kale, collards, spinach, tossed salad) For an extra boost, try adding in omega-3 fatty acids, known for supporting learning, memory, and blood flow to the brain. Some good sources of these healthy fats include:
REFERENCES: Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review. Cureus. October 9; 14(10): e30091. Marcason W. What are the components to the mind diet? Journal of the Academy of Nutrition and Dietetics. 2015;115(10):1744. Morris MC, Tangney CC, Wang Y, et al. Mind diet slows cognitive decline with aging. Alzheimer’s & Dementia. 2015;11(9):1015-1022. Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. Mind diet associated with reduced incidence of Alzheimer's disease. Alzheimer’s & Dementia. 2015;11(9):1007-1014. By Jessica Karasik, MS MGH Dietetic Intern
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July is National Picnic Month - whether you prefer a relaxing beach day or a weekend camping trip, picnic foods are an essential part of summer. Read on for tips on how to balance your picnic basket to keep you fueled and energized for any outdoor activity.
SIDES What’s a picnic without an abundance of sides to snack on? Though simple carbohydrates such as potato chips and crackers are convenient choices, try choosing whole grains, fruits, and veggies with more fiber to increase feelings of fullness and help prevent overeating. Power up your picnic basket even further by pairing these supportive carbs with a protein source for long-lasting energy.
MAIN COURSE Hamburgers and hotdogs are a crowd favorite for outdoor gatherings, but there are plenty of ways to get creative with the main course. Take advantage of all the fresh produce this summer and prepare a salad with seasonal fruits and vegetables, topped off with a lean protein like grilled chicken. (Try this Mediterranean pasta salad.) Or go the simple route with sandwiches. Start by choosing a whole grain bread and upgrade your sandwich with veggies and a heart-healthy spread, such as hummus or avocado. (Need some inspiration? Check out this video for a quick Asian sesame chicken wrap. Or perk up your sandwich with these additional suggestions.) Looking to add more seasonal produce? Here is a comprehensive list. BEVERAGES Refueling with plenty of fluid is necessary on a hot afternoon, but classic picnic beverages can contain significant added sugar. Swap the lemonade and soda for flavored sparkling water or infused water with lemon or herbs if you struggle to stay hydrated with water alone. REFERENCE: Guan Z-W, YU E-Z, Feng, Q. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. 2021; 26(22):6802. By Lydia Marks, MS, Dietetic Intern Have you been struggling with eating healthier while also balancing family dynamics? Are you wondering how you can have both healthy meals and happy kids? Try these tips!
INVOLVE KIDS IN MEAL PREP They can help you prepare by:
Involving your kids in cooking is a great way for them to start learning about food and healthy eating. Research even suggests cooking with kids may increase their preference for vegetables. LET THEM PICK OUT FOOD Have them:
Use this as an opportunity to teach your kids about healthy eating with family activities. CONSULT A FAMILY-FRIENDLY COOKBOOK OR TRY ONE OF THESE HEALTHY RECIPES:
Sometimes complicated meals can feel overwhelming for kids, stick to the basics and work from there. REFERENCES: American Heart Association editorial staff. When Kids Help Cook, Healthy Family Meals Are Easier. American Heart Association. Updated August 23, 2019. Accessed April 2023. Asigbee F, Davis J, Markowitz A, et al. The Association Between Child Cooking Involvement in Food Preparation and Fruit and Vegetable Intake in a Hispanic Youth Population. Current Developments in Nutrition. 2020; 4(4). Spill M, Callahan E, Johns K, et al. Repeated Exposure to Foods and Early Food Acceptance: A Systematic Review. USDA Nutrition Evidence Systematic Review. 2019. By Maria Cherry, MGH Dietetic Intern If you have decided to ramp up your exercise, congratulations! Now comes the next big question: what to eat to optimally support workouts? And does meal timing and quantity matter?
The short answer: it depends. If your goal is to build muscle or to increase your workouts in length or intensity, you may benefit from taking a closer look at your diet. What to eat? The ideal post-exercise meal should contain both carbohydrates (bread, rice, pasta, potatoes, fruits, etc.) and proteins (meats, fish, eggs, dairy, nuts, beans, etc.). This is important because protein helps to repair and build muscle, which maximizes your efforts from exercise. Carbohydrates are necessary to replenish energy stores and prevent your body from breaking down muscle for energy. How much to eat?
Research suggests aiming for 1 to 1.5 grams per kilogram of bodyweight. For example, if you weigh 165 pounds (75kg) then 75 grams of carbohydrate at your meal would be appropriate. This might look like: ¼ cup granola + 1 cup vanilla yogurt + banana OR 1½ cup cooked pasta with ½ cup tomato sauce
Research suggests aiming for roughly 25 grams at meals. This might look like: Cup of Greek yogurt + small handful of nuts OR A small chicken breast (about the size of a deck of cards) When to eat? This largely depends on when you last ate. If you ate 1 to 2 hours before your workout, then the post-exercise meal can be delayed up to 4 hours. However, if you ate 4 to 6 hours prior, then you should eat soon after (within 2 hours). REFERENCES: Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. 2013;10(1). Poole C, Wilborn C, Taylor L, Kerksick C. The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis. J Sports Sci Med. 2010;9(3):354-363. Smith JEW, Holmes ME, McAllister MJ. Nutritional considerations for performance in young athletes. Journal of Sports Medicine. 2015;2015:1-13. By Qian Liu, MGH Dietetic Intern This time of year, it seems everywhere you turn—the internet, social media, television, magazines, friends and family—someone is giving out nutrition advice. With so much information from so many different sources, it can feel overwhelming trying to identify what is fact and what is fiction.
Credible nutrition advice should be backed by scientific evidence. There are red flags that can help you spot potential misinformation that is not evidence based. Next time you are questioning nutrition advice, stop and ask: Does this sound like click bait? Sensationalized headlines, quick-fix solutions, and anything that sounds too good to be true, likely is. Does this sound oversimplified? Nutrition isn’t black and white. No one food is a “cure” for all ailments and no food or ingredient is “poison.” If someone is putting forth claims that lack nuance, that’s a red flag. Who is providing this advice? Is it coming from a reputable website? Has the person been educated on nutrition? Look for websites with .edu, .gov, or .org addresses and experts with credentials, like a registered dietitian (RD or RDN). Ideally, they should also list references used to support their claims. REFERENCES Bellows L, Moore R. Nutrition Misinformation: How to Identify Fraud and Misleading Claims. Colorado State University Extension. Accessed January 3, 2023. Goldberg JP, Sliwa SA. Communicating Actionable Nutrition Messages: Challenges and Opportunities. Proc Nutr Soc. 2011;70(1):26-37. By Melissa Ferris, MS, MGH Dietetic Intern The holiday season is upon us and with it brings celebration, social gatherings, and - of course - food, glorious food. Mindful eating is an approach that focuses on being fully present in the moment, helping you to better judge fullness, decrease mindless eating, and make more intentional food choices. Here are a few tips to help you navigate mindful eating through the season. Eat Sitting Down When Possible It can be so easy to munch on snacks and appetizers without thinking while talking to friends and family. The act of sitting down reminds your brain that you are eating and allows you to be more in tune with hunger and fullness cues. Wait Before Getting More After finishing your first plate, give yourself a few minutes to check in with your fullness. Are you satiated? Would more food make you feel uncomfortably full? Savor Each Bite What do you notice about the food you are eating? Is it sweet, salty, crunchy? How does it smell? Aim to focus on the taste and texture of each mouthful. REFERENCES: Harris C. Mindful eating: studies show this concept can help clients lose weight and better manage chronic disease. Today’s Dietitian. 2013;15:42. Laitinen J, Ek E, Sovio U. Stress-related eating and drinking behavior and body mass index and predictors of this behavior. Prev Med. 2002;34:29-39. Mathieu J. What should you know about mindful and intuitive eating? J Am Diet Assoc. 2009;109:1982-1985. Nelson JB. Mindful eating: the art of presence while you eat. Diabetes Spectr. 2017;30(3):171-174. By Phoebe Zhou, MGH Dietetic Intern Fall is the perfect time to enjoy apples, though their health benefits can be experienced throughout the year. Apples are source of fiber and contain protective plant compounds like quercetin and pectin.
Quercetin may help control blood sugar and eating foods containing this compound has been associated with decreased diabetes risk. It may also offer protection for your heart. Pectin may help to lower cholesterol though more research is needed. Try adding more apples into your cooking this fall:
Not a fan of apples? Quercetin can also be found in:
REFERENCES: Boyer J and RH Liu. Apple phytochemicals and their health benefits. Nutrition Journal. 2004; 3:5. Brouns F, et al. Cholesterol lowering properties of different pectin types in mildly hypercholesterolemic men and women. European Journal of Clinical Nutrition. 2012; 66: 591-599. Dabeek, WM and MV Marra. Dietary quercetin and kaempferol: bioavailability and potential cardiovascular-related bioactivity in humans. Nutrients. 2019; 11(10):2288. Dhanya R. Quercetin for managing type 2 diabetes and its complications, an insight into multitarget therapy. Biomedicine & Pharmacotherapy. 2022;146:112560. Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Medica. 2008;74(13):1608-1624. Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health--is the gut microbiota a core consideration?. Nutrients. 2015;7(6):3959-3998. Wojdyło A, Oszmiański J, Laskowski P. Polyphenolic compounds and antioxidant activity of new and old apple varieties. Journal of Agricultural and Food Chemistry. 2008;56(15):6520-6530. Yao Z, Gu Y, Zhang Q, et al. Estimated daily quercetin intake and association with the prevalence of type 2 diabetes mellitus in Chinese adults. European Journal of Nutrition. 2019;58(2):819-830. Yi H, Peng H, Wu X, et al. The therapeutic effects and mechanisms of quercetin on metabolic diseases: Pharmacological Data and clinical evidence. Oxidative Medicine and Cellular Longevity. 2021; 6678662. By Ummu D Erliana, PhD, CLC, MGH Dietetic Intern Meal planning is a useful tool to have in your healthy lifestyle toolbox. It consists of writing down meal options to assist in grocery shopping and weekly food preparation.
Meal planning can help increase the consumption of fruits and vegetables in our diets and reduce intake of added sugar, saturated fat, and sodium. How to Start Meal Planning: Choose a guide to help organize your meals
Check your fridge, freezer, and pantry for items to incorporate in your weekly plan
Get inspired and make a menu
Feeling overwhelmed? Start by selecting a protein (like peanut butter, eggs, beans, or chicken); grain (like oatmeal, whole wheat tortilla, or quinoa); and fruit or vegetable. Time to grocery shop
REFERENCES: Gordon, Barbara. 3 Strategies for Successful Meal Planning. Academy of Nutrition and Dietetics. Reviewed August 2022. Accessed October 3, 2022. U.S. Department of Agricultural and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Accessed October 2022. By Taylor Klein, MGH Dietetic Intern If you’re a parent, picky eating can make mealtime a struggle. Read on to learn how to take some pressure off you (as the provider) and your child (as the eater). The secret? Remembering those distinct roles.
As a parent, aim to decide what, when, and where food is served. Children decide whether and how much to eat. The benefits to this include:
Allowing your child to choose how much of each food to eat creates a safe environment for them to try new things. Evidence shows that exposure of any kind to a new food (seeing, touching, smelling) can increase the likelihood that children of all ages will try it, even if it takes up to 20 exposures! The key is to stay consistent with pressure-free feeding. It’s as simple as reassuring wary eaters with “you don’t have to eat it” alongside micro portions (think: one bite size) to limit food waste. If they don’t eat the new food, count it as an exposure. If they do eat the new food, you can always offer more. Try to include at least one food at meals that everyone likes. The best part about all of this? Mealtime can become a space to connect, instead of a battleground. REFERENCES: Carruth BR, Ziegler PJ, Gordon A, Barr SI. Prevalence of picky eaters among infants and toddlers and their caregivers' decisions about offering a new food. J Am Diet Assoc. 2004;104(1 Suppl 1):s57-64. Dazeley P, Houston-Price C. Exposure to foods' non-taste sensory properties. A nursery intervention to increase children's willingness to try fruit and vegetables. Appetite. 2015; 84:1-6. Raise a Healthy Child Who Is a Joy to Feed. Ellyn Satter Institute. Accessed August 2022. By Grace Cesarini, MA, CHES, MGH Dietetic Intern The American food supply is considered quite safe, but it’s not without flaws: about 1 in 6 Americans is impacted by foodborne illness or “food poisoning” every year, which can include gastrointestinal upset, dehydration, and, in rare cases, lead to hospitalization or death.
Many foodborne illnesses are caused by bacteria, most commonly Salmonella and Campylobacter. These bacteria grow rapidly in a temperature range known as the “Danger Zone” (40 to 140℉). Though food poisoning is often associated with meat, illness-producing microbes such as Bacillus cereus can also grow in improperly stored starches such as rice, beans, and pasta. Read on to learn how to protect yourself. To Keep Food Out of the Danger Zone:
To Safely Eat Leftovers:
REFERENCES: McDowell RH, Sands EM, Friedman H. Bacillus Cereus. StatPearls Publishing. Sept 16, 2021. Office of Disease Prevention and Health Promotion. Healthy People 2020. Accessed July 7 2022. Tack DM, Ray L, Griffin PM, et al. Preliminary Incidence and Trends of Infections with Pathogens Transmitted Commonly Through Food — Foodborne Diseases Active Surveillance Network, 10 U.S. Sites, 2016–2019. CDC Morbidity and Mortality Weekly Report. 2020;69(17):6. USDA Food Safety and Inspection Service. Keep Food Safe! Food Safety Basics | Food Safety and Inspection Service. Updated December 20, 2016. Accessed July 2022. USDA Food Safety and Inspection Service. Leftovers and Food Safety. Updated July 31, 2020. Accessed July 2022. U.S. Food and Drug Administration. Safe Minimal Internal Temperatures. Published August 2017. Accessed July 2022. U.S. Food & Drug Administration. What You Need to Know about Foodborne Illnesses. February 17, 2022. Accessed July 2022. By Avery Lorio, MGH Dietetic Intern |
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