Jamie Pope Nutrition Prof

How does your state rank in terms of "healthiness"? Newsweek mapped the healthiest states in the U.S., according to data from a recent report from the United Health Foundation which encompassed 87 measures (which would include diet) from 28 distinct sources. https://www.americashealthrankings.org/ Click on this Newsweek article to view an interactive map where you can hover over a state to see it's ranking. Tennessee ranks as #44 😟 The top five ranked states, in order, were New Hampshire, Massachusetts, Vermont, Connecticut, and Minnesota. The states with the greatest room for improvement, according to the data, were Louisiana, Mississippi, Arkansas, Oklahoma, and Alabama. https://www.newsweek.com/map-shows-healthiest-states-us-america-most-least-healthy-1938004

Map shows which states are the healthiest Louisiana was the state with the most room for improvement, according to one report.

Are you hesitant to choose farm-raised fish like salmon? Many people believe that farm-raised fish isn't as healthy as wild caught and that it contains contaminants. However both farm-raised and wild caught salmon contain some level of contaminants from the water in which they swim and what they eat. There are rules surrounding the feed fed to farm-raised fish issued by state health departments. Interestingly, wild-caught Atlantic salmon has been found to contain higher levels of industrial chemicals such as polychlorinated biphenyls, and heavy metals such as arsenic and mercury, than farmed-raised salmon. Nutritionally, there isn't a significant difference. Wild caught is lower in total fat since these fish are more physically active🐟, but both are good sources of omega-3 fatty acids. In terms of sustainability, reliance on wild caught can result in over-fishing while farm-raised fish can help meet consumer demand. If you are a salmon lover, it is likely a good idea to enjoy both as the situation and availability (and budget) allow. The American Heart Association recommends including at least two servings of fish per week - and fatty fish like salmon, are an excellent source of healthy fats and other nutrients.

Nutrition for Today: Wild-caught seafood not necessarily better than farm-raised There’s no question that fish and seafood are good for us. Here's what to know about the differences between farm-raised and wild-caught seafood.

Do you consume sufficient magnesium? It is estimated that about half of Americans fall short of recommended intake levels. But does that mean you should turn to a dietary supplement? Not necessarily. Eating a wide variety of foods (note that magnesium is distributed across foods per the chart from my textbook below) can certainly add up to meet daily needs. The RDA for magnesium is 400-420mg for men over 19 and 310-320mg for women. The Tolerable Upper Intake Level for magnesium FROM SUPPLEMENTS and medications (like some laxatives) is 350mg as it doesn't include magnesium intake from foods - supplementing above this amount can result in nausea, diarrhea, and abdominal cramping. SO, if you supplement with magnesium stay under 350mg total. My Centrum Silver for women supplement contains 84mg so if I were to add additional supplemental magnesium, I'd need to opt for one with lower amounts (like 250mg). And I will share that I have indeed had the side effects of taking a supplement that contained 400mg. Never again. 🙄 Here's a good overview of what happens with excess magnesium intake as well as a link to the NIH fact sheet. https://www.eatingwell.com/what-happens-to-your-body-when-you-take-too-much-magnesium-8683708 https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

What do elite Olympic athletes eat? The answer will vary by the nature and aerobic demands of their sport as well as their fitness level, energy needs, and even the timing of training, competition, and recovery - as well as their personal preferences and any special dietary considerations. The foundation relies on sufficient carbohydrates to supply energy needs and glucose, protein to support and maintain muscles, and healthy fats. Sports nutrition has become an increasingly specialized and valued field as athletes and coaches recognize the critical role nutrition plays in health and performance in the array of sports. But there are takeaways for us all in terms of food choice and good nutrition. https://www.healthline.com/nutrition/sports-nutrition https://www.eatingwell.com/i-interviewed-10-olympians-and-here-are-5-healthy-habits-they-do-every-day-8681429

I Interviewed 10 Olympians & Here Are 5 Healthy Habits They Do Every Day Star athletes, including Katie Ledecky, Sha’Carri Richardson and Coco Gauff, share the healthy habits that will help them succeed at the Olympics.

Are "artificial" sweeteners safe? More accurately termed non-nutritive sweeteners (i.e., calorie free), the array of sweeteners currently on the market are regulated by the FDA in the US and are classified as GRAS substances (Generally Recognized As Safe). It seems media stories about specific sweeteners and cancer risk, gut health, or weight control crop up frequently. While should be cause for consideration, the overall evidence seems to say that while calorie-free, excessive use or intake (and we don't know that threshold) of non-nutritive sweeteners is not without potential consequence. Moderate intake likely isn't risky - for example, I love the occasional diet Coke over ice! And the jury is still out on whether use of diet sodas and non-nutritive sweeteners help in weight loss or control. https://www.sciencealert.com/heres-what-diet-soft-drink-could-be-doing-to-your-health-in-the-long-term

Will cutting back on processed meats reduce risk for type 2 diabetes, heart disease, and colorectal cancer? Yes, according to a recent study of almost 9,000 middle aged adults, adding to the evidence that higher intakes of processed meats - like cold cuts, sausages, hotdogs, and bacon - are associated with increased incidence of certain chronic diseases. Cutting back on processed meats supports dietary recommendations to decrease intake of saturated fats and sodium. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(24)00118-9/fulltext
https://www.healio.com/news/primary-care/20240717/reducing-certain-meat-intake-could-significantly-reduce-chronic-disease-death

Reducing certain meat intake could significantly reduce chronic disease, death Reductions in unprocessed red meat and processed meat consumption by 30% over a decade led to substantial reductions in chronic diseases and mortality among adults in the United States, a microsimulation study showed.Previous research has tied red meat to several adverse health conditions like type....

Is it better to replace saturated fats in your diet with carbohydrates or unsaturated fats? I was part of the low fat craze of the 80's and 90's when the goal was reducing total fat in the diet - since that time we've learned that a healthier approach is to reduce saturated fat intake by replacing at least a portion of that fat with unsaturated, plant-based fats. Cutting fat intake by turning to low or no fat carbohydrates (particularly refined grains and added sugars) may actually increase risk for heart disease. New research demonstrated that a Mediterranean style diet with higher intakes of plant-based unsaturated fats (like olive oil, nut butters, and nuts) and lower intakes of animal-based fats resulted in lower risk of heart disease and diabetes. https://www.eatingwell.com/swap-to-lower-risk-of-heart-disease-and-diabetes-8679543

I really enjoyed reading and agreeing with the comments from fellow dietitians! As an educator, a big part of my mission is to dispel food myths and misconceptions as well as promote a healthy relationship and perspective with all foods. https://www.facebook.com/BuildUpDietitians/posts/pfbid02siXi8ab5LyaqoZqoJU7MV23wN2TEYMJmFCZQNRozoGwXP4PBBnHvBzQjaG1m4RJLl

Do the first few bites of a food give you the most sensory pleasure? Most likely, yes. While it's been awhile since I was interviewed, a friend and colleague sent me a picture of this months AARP bulletin where I am quoted in reference to choosing to enjoy a few bites of dessert (which I often do!) rather than strict avoidance. In general, the pleasure we get from the food we eat slowly decreases as we continue to eat. In research, this is called the "satiety cascade," and it influences not only how much you eat at a meal, but even when you'll eat your next meal as a satiated person isn't as interested in eating more or again for awhile. Eating "mindfully", eating slowly, chewing thoroughly, and focusing on what you are eating allows you to savor the flavors, aroma, and texture of foods - and to feel more satiated. https://www.webmd.com/obesity/features/crunch-chew-your-way-to-healthier-eating

Are all ultra processed foods (UPF) created equal? No. While as a nation we do rely excessively on the convenience, and often cost saving, aspect of UPF - consuming almost 70% of our daily calories from UPF - WHAT foods we choose seems to matter as much as - or more - than the level of processing. Processed foods exist along a continuum from minimally to ultra-processed. Many UPF are indeed high in added sugars, sodium, and saturated fat and can have negative health implications, but recent research demonstrates that diets that rely primarily on minimally processed foods don’t necessarily translate to a healthier and more nutrient dense diet. Choice matters. Also as compared to the UPF "diet", researchers found that the less-processed menu was more than double in price and reached its expiration date more than three times more quickly without providing any additional nutritional value. Last year the research team also published an article on a high-quality menu that aligns with dietary guidelines while deriving most of its calories from foods classified as ultra-processed. https://jn.nutrition.org/article/S0022-3166(23)72434-6/fulltext https://www.upi.com/Health_News/2024/06/30/ultra-processed-foods-study/1211719608864/

Diet that limits ultra-processed foods isn’t automatically healthy, study shows - UPI.com A diet that limits ultra-processed foods isn't automatically healthy, and the types of foods people eat may matter more than the level of processing used to make them. a new study suggests.

What's considered the most nutrient dense fruit (yes, it's actually considered a fruit, not a vegetable)? Hint - they are in season and easily incorporated on sandwiches and salads - and a basic and delicious ingredient in sauces and soups. Nutrient density refers to the amount of nutrients contained in a food in relation to the number of calories in that food. Emphasizing nutrient dense foods boosts overall nutrition and dietary adequacy. While tomatoes might score lower than an array of vegetables they still come out on top among fruit (chart with rankings from the CDC found here https://www.cdc.gov/pcd/issues/2014/13_0390.htm ) https://www.msn.com/en-us/health/nutrition/new-study-reveals-the-healthiest-fruit-on-earth-and-it-s-not-what-people-think/ar-AA1fJIjT

New Study Reveals the Healthiest Fruit on Earth and It's Not What People Think We should probably eat more of these.

Are we eating any better as a nation than we did 20 years ago? Not much, despite the abundance of nutrition messages linking diet to disease risk, longevity, brain health, and more. A recent study in the Annals of Internal Medicine https://www.acpjournals.org/doi/10.7326/M24-0190 found that Americans are drinking less sugar sweetened beverages and opting for more whole vs. refined grains, but intake of vegetables and fruits is about the same. And while diet quality in some groups modestly improved between 1999 and 2020, poor diet quality overall remains high, and according to the researchers, dietary disparities persist or are worsening. https://www.healthday.com/health-news/nutrition/average-americans-diet-improved-only-slightly-over-past-20-years

Average American's Diet Improved Only Slightly Over Past 20 Years TUESDAY, June 18, 2024 (HealthDay News) --  The average American diet has only improved modestly over the past two decades, despite tons of research tying

What's the difference between soluble and insoluble fiber? Solubility in water is one way that fiber is classified. Soluble fiber dissolves in water and is broken down by bacteria in the colon. Insoluble fiber, the primary type of fiber naturally present in food, doesn't dissolve in water and typically passes through the gastrointestinal tract intact. Both types of fiber are found only in plant foods and play important roles in human nutrition. The dietary fiber listed on food labels encompasses both - you'll only see soluble or insoluble listed on the Nutrition Facts Panel when the manufacturer makes a health claim (for example, Cheerios lists soluble fiber content due to it's claim regarding reducing blood cholesterol levels). It's recommended that adult women consume at least 22 grams of dietary fiber per day - and men at least 34 grams. U.S. adults average only about 15 grams a day. I personally feel if people are compelled to count anything, that fiber grams is a good practice as a high fiber diet typically is rich in whole grains, beans, vegetables, and fruit. One doesn't need to worry about whether their fiber comes from soluble or insoluble if they are eating a variety of plant foods and consuming sufficient fiber overall. Here's a short article that might be of interest! https://www.verywellfit.com/soluble-vs-insoluble-fiber-8662477

Will drinking coffee offset the negative health effects of too much sitting? This research study of over 10,000 subjects found correlations of coffee consumption with reduced health implications associated with prolonged sitting. Other studies and reviews have found associations of coffee with reduced risk of type 2 diabetes and all-cause mortality. The mechanisms are not fully - or possibly even partially - understood. Here's the link to the study and it's conclusion if you'd like to learn more as you sip those cups of coffee each morning: "This study identified that sedentary behavior for more than 6 h/d accompanied with non-coffee consumption, were strongly associated with the increased risk of mortality from all-cause and CVD (cardiovascular disease)." https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18515-9
https://www.sciencealert.com/drinking-coffee-may-lower-risk-of-death-from-too-much-sitting

Drinking Coffee May Lower Risk of Death From Too Much Sitting Years of life spent sitting on an office chair or a couch can have deadly health effects in the long run – but curling up with a regular cup of coffee might be a way to offset that harmful lifestyle.

Can you trust nutrition and health information and advice on social media sites? Sometimes... but with healthy doses of caution and skepticism. Recent studies examining credibility and accuracy of nutrition related posts, videos, and content from "influencers" and even those claiming to have health or medical credentials were found to contain misinformation and claims not supported by scientific evidence at least half of the time - or more. I am often asked questions or told about about something read or viewed online - and too often with the preface of "did you know that...?" assuming the content was accurate, Be skeptical! Skeptical of what is posted, but also of what comes up with you search online - ask these questions:
1. Who is the creator, author, person - are they are credentialed health professional or trustworthy health journalist? What's their motive?
2. If a website, is it's existence for selling a product or service? Be cautious of ".com" sites - rather look for sites ending in .edu, .gov or .org. (but still evaluate what you read)
3. Are claims or advice grounded in scientifically sound evidence - or are they based on antidotal or vague claims. Are reference provided or just eluded to? https://www.nccih.nih.gov/health/finding-and-evaluating-online-resources?nav=govd https://news.uchicago.edu/story/can-you-find-good-health-information-tiktok-uchicago-study-advises-caution

Can you find good health information on TikTok? UChicago study advises caution Research finds 44% of videos posted about sinusitis contained misinformation

Omega-3 fatty acids for aggressive behavior? Maybe. This new meta-analysis did find a modest reduction in aggression in children and adults with omega-3/fish oil supplementation. Indeed, our diet and overall nutrition does impact brain chemistry, mood, and potentially our behavior. As a nation, we don't consume sufficient amounts of omega-3 fatty acids through our diet and while supplementation isn't always the best option for everyone, it's advisable to look for ways to boost intake of omega-3s (scroll down to my post from May 24 for sources). Here's a link to the study to learn more https://www.sciencedirect.com/science/article/abs/pii/S1359178924000466 https://www.sciencealert.com/dietary-supplement-found-to-reduce-aggression-by-up-to-28

Dietary Supplement Found to Reduce Aggression by Up to 28% Keep calm and try omega-3.

Protein for breakfast? Yep! Including sufficient protein in your morning meal has several benefits. Protein paired with carbohydrate foods from cereals, breads, and fruit helps with blood sugar control in the hours after the meal. Protein is also satiating, meaning it can help you feel fuller and satisfied longer than a primarily carbohydrate based meal. A recent study in women found that consuming 20-30 grams of protein at breakfast resulted in eating fewer calories at lunch and less impulsive snacking. Protein supports and maintains lean mass. I have an egg or Greek yogurt along with whole grain toast or cereal plus berries, an orange, or a banana most mornings. Cottage cheese is also a nice choice - right now with seasonal fresh peaches and a dash of cinnamon!

The 7 Best High-Protein Foods to Eat for Breakfast, According to Dietitians Increasing protein at breakfast helps you feel full, manages your blood sugar and improves heart health. These are the best high-protein foods to eat.

Do you keep frozen vegetables on hand? I do! In my freezer are an assortment of Green Giant "boxed" vegetables that are perfect for one or two servings. I serve these as side dishes or toss them with pasta or rice - or serve atop a baked potato. I also have larger bags of broccoli, butternut squash, brussel sprouts, and green beans. Frozen vegetables aren't only convenient, but they can also help reduce food waste, reduce food costs, and offer similar if not superior nutrient profiles to fresh since they are frozen on the day of harvest. Fresh veggies are great! And now is the time to take advantage of all that is in season. You might consider blanching or lightly steaming produce and freezing them yourself. https://www.eatright.org/food/home-food-safety/safe-cooking-and-prep/blanch-before-you-freeze https://www.sciencealert.com/are-frozen-vegetables-as-healthy-as-fresh-you-might-be-surprised

Are Frozen Vegetables as Healthy as Fresh? You Might Be Surprised. The cost of living crisis is affecting how we spend our money.

Does sugar promote or cause hyperactivity in children? I've heard this long accepted link echoed throughout my decades as a dietitian and instructor - and parent. However, research does not support this connection. I've heard parents warn party hosts to skip the sweets or endure the consequences. In fact, much of what is seen as hyperactivity is likely more related to the excitement of being at a party and with friends - not a sugar rush. Rigid rules and restrictions for children can do more harm than good.... learning to enjoy special treats without guilt or warnings in context with an overall balanced and varied eating pattern helps develop healthy eaters - mentally, emotionally, and physically. Interestingly, parents sometimes observe behaviors they expect and attribute it to food choice, like sugar, making assumptions - and children may accept these expectations.

No, All That Sugar Won't Make Your Kid Hyperactive. Even if They Have ADHD. It's a Saturday afternoon at a kids' birthday party.

Do you consume enough omega-3 fatty acids? No judgement here, but probably not! The typical American/Western diet is quite low in onega-3's in relation to omega-6 fatty acids. We tend to consume a disportionate amount of cooking oils, salad dressings, and food products containing oils rich in omega-6 fatty acids while we underconsume foods rich in omega-3's like fatty fish, walnuts, flax and chia seeds, soybeans, and certain oils like canola and soy. Research has demonstrated that at best we currently consume a ratio of omega-6 to omega-3 of about 10:1 (some sources say closer to 16:1) while disease risk reduction ratios come in closer to 4:1. Fish oil or omega-3 supplements can help, but should be discussed with your health care provider or dietitian in terms of amount and potential interactions with medications or certain conditions. Here's an excellent resource on omega-3's including info on supplementation from the National Institute on Health https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ https://health.usnews.com/wellness/food/slideshows/best-food-sources-for-omega-3-fatty-acids?onepage

These 11 Foods Are Top Sources for Omega-3s Explore top foods that are high in omega-3 fatty acids, like flaxseed, soybeans and walnuts.

Cicadas are here! Are you up for a taste? I tried chocolate covered cicadas in 2011 when they last emerged- just chocolate with a crunch. Insects are a dietary staple and important protein source in areas of the world and are expected to become more accepted in other regions.

People with bold appetites might want to try eating cicadas NPR's Leila Fadel talks to Joseph Yoon, chef advocate for the U.N.'s International Fund for Agricultural Development, about how to cook this year's broods.

Eat more? Possibly. Rather eat enough to support your body’s nutrient and metabolic needs with an emphasis on nutrient-dense foods.

The #1 Habit to Break for Better Metabolic Health, According to Dietitians Our metabolism is a complex process and powers all our body’s basic functions. Discover the most important habit to break for better metabolic health.

What is FDA’s jelly bean rule? It applies to food producers who might inappropriately use a health claim like “no cholesterol” on bananas (plant foods contain no cholesterol anyway!) or fortify foods like jelly beans, soda, and the like in order to market them as “healthy”. Instituted back in 1994, the jelly bean rule says that just because foods are low in fat, cholesterol, and sodium, they cannot claim to be "healthy" unless they contain at least 10 percent of the Daily Value (DV) of: vitamin A, vitamin C, calcium, protein, fiber, or iron. There have been lawsuits involving fortified fruit snacks and calcium fortified caramels as violating the rule. https://www.fdli.org/wp-content/uploads/2022/03/van-Laack-Riette.pdf

What's the optimal time per day to spend sitting, standing, sleeping, and engaging in both light and moderate-vigorous activity? Austrailian researchers attempted to answer this in light of risk factors for heart disease, stroke and diabetes. While results are preliminary, they found the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity, it was best to get 2.2 hours each. Compared to normal practices, seems it benefits our health to spend less time sitting, more time sleeping, standing, and doing light activity while upping the intensity for a couple hours per day (like brisk walking). Read more here https://www.sciencealert.com/scientists-reveal-optimal-daily-ratio-of-sitting-standing-sleeping-and-movement Link to study https://pubmed.ncbi.nlm.nih.gov/38656371/

Do you have "food rules" that include what you can or can't eat? And does "violating" those rules cause you guilt or shame? I've had a plethora of these rules running around in my head for decades - as a nutritionist (and food lover) it's difficult not to overthink my choices. However, while I do consider my choices and try (in a challenging food environment!) to make positive choices most of the time, I have eased up on myself and find room to enjoy and experience all types of food. It all balances out. You don't have to be perfect!! Emphasizing a variety of nutrient-dense foods across all the groups of foods forms the foundation, but leaves room for smaller portions of indulgences. 😀 We are off for Italy next week and I fully intend to taste and enjoy!

Wait, What Is a ‘Food Rule,’ Exactly? An RD and Psychologist Share Warning Signs to Look For Essentially, we’re looking at ways of eating that are strict, shame-inducing, inflexible, and external.

How do you navigate the Nutrition Facts Panel on the foods you consider or buy? Most people look first at calories and serving size, but there's much more information that can help guide you in choosing foods and comparing products. This is an excellent overview from the FDA that walks you through a standard label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label And here's an infographic from our textbook that provides explanations and suggestions.

What is Glycemic Index (GI) and how does it impact your blood sugar and risk of type 2 diabetes? GI is a number used to rank carbohydrate foods by how quickly and to what degree they raise blood glucose levels (compared to a standard reference with a GI of 100). High GI foodsc cause a larger and faster spike in blood glucose than lower GI foods. Lower GI foods tend to be higher in fiber and other nutrients. Keeping portion sizes moderate, even of lower GI foods, and combining with protein and healthy fats can mitigate blood glucose spikes. Adding to the evidence of how dietary choices impacts disease risk, a new study spanning five continents has demonstrated a significant association between typical diets high in GI and risk of type 2 diabetes, especially in those who are overweight. Here's an infographic from my textbook with GI rankings - some rankings might surprise you... remember portion size and other foods/ingredients can impact GI. For example, adding peanut butter to whole wheat bread lowers the GI via the addition of protein and fat. https://medicaldialogues.in/diabetes-endocrinology/news/diets-with-high-glycaemic-index-and-high-glycaemic-load-linked-to-incident-diabetes-pure-trial-127523

Do you love nut butters? Whether as a sandwich (whole grain bread with banana slices!), snack (with apple slices 😊), or spread on crackers, bagels, or toast, nut butters provide protein, healthy fats, fiber, and certain minerals and vitamins in modest amounts. Look for varieties with few added ingredients beyond nuts and salt (or can opt for salt free) and be aware of serving size (2 tablespoons ~ 190 calories). A colleague in the 80’s shared that by spreading peanut butter on hot toast or bagel that he used less for the same taste as it melted when spread.

Which type of peanut butter is healthiest? Dietitians share the No. 1 trait to look for Smooth, chunky, all-natural, low-fat. Which peanut butter is the healthiest? Dietitians share their top picks and unhealthy peanut butters to avoid.

Want to engage with and ask S.A.R.A.H. (Smart AI Resource Assistant for Health) a health (or nutrition!) related question? GIve it a try! She talks with you. https://www.who.int/campaigns/s-a-r-a-h The World Health Organization (WHO) recently launched a digital health promoter prototype with enhanced empathetic response powered by generative artificial intelligence (AI). S.A.R.A.H. can engage 24 hours a day in 8 different languages.

To give it a try, I just asked SARAH how many servings of vegetables and fruits I should eat per day, she said at least five and gave some practical advice - and then asked me if I had a favorite. I told her blueberries and she went on to share about the health and nutrition attributes. Share in comments what you ask SARAH and a bit about her answer!

WHO’s digital health promoter is trained to provide information across major health topics, including healthy habits, mental health, and disease prevention to help people optimize their health and well-being. She can help people access up-to-date information on quitting to***co, being active, eating a healthy diet, and de-stressing among other things. Interesting - and pretty amazing.,
https://www.who.int/campaigns/s-a-r-a-h

Using AI to lead a healthier lifestyle | World Health Organization S.A.R.A.H a digital health promoter

Ramen noodles? As a college professor for over 20 years I saw lots of ramen noodles in student's food logs. Convenient, inexpensive, and popular.... I was interested in these veggie and protein enhanced adaptations using packaged ramen noodles (minus the seasoning packet!) http//beautifuleatsandthings.com/2020/03/24/8-healthy-dietitian-approved-ramen-recipes/

8 Healthy Dietitian-Approved Ramen Recipes - Beautiful Eats & Things I’ve teamed up with a few of my Dietitian friends to bring you 8 healthy dietitian-approved ramen recipes with ingredients that can be found in your pantry!