How much junk food did you eat? A new test may soon tell
These include packaged snacks, soft drinks, ready-to-eat meals, and other industrially manufactured calorie-dense products and nutrient-poor products.This could be a breakthrough for nutrition research, which has long struggled with the inaccuracies of self-reported diet data.'The limitations of self-reported diet are well known. With metabolomics, we can get closer to an objective measure of food intake and also understand how diet may be impacting health," said Dr Erikka Loftfield, lead investigator and researcher at the National Cancer Institute.ALL ABOUT THIS SCOREThe NIH team looked at blood and urine samples for 12 months from two different groups: one observational study of 718 older US adults, and one clinical trial where 20 participants were fed two different diets, one high (80%) and one completely free (0%) of ultra-processed foods, each for two weeks.advertisementThe researchers found hundreds of tiny substances in the blood and urine, called metabolites, that were linked to how much ultra-processed food a person ate.Using machine learning, they created a special score called a poly-metabolite score that could tell how processed a person's diet was.These scores clearly showed the difference between when someone was eating mostly processed food and when they weren't, the study authors noted.WHY THIS MATTERSThe health risks of diets high in ultra-processed foods such as obesity, type 2 diabetes, and even some cancers are well documented.But quantifying how much people actually eat is tricky, especially when relying on memory-based food logs or questionnaires. People could forget, under-report, or misjudge portion sizes.This biomarker-based tool could make large-scale population studies more reliable and help uncover stronger links between diet and disease.LIMITATIONS OF THE SCOREWhile the findings are promising, researchers caution that the current results are based mostly on older American adults.The scores still need to be validated in more diverse populations with different eating habits and levels of ultra-processed food intake.Besides this, the study didn't check whether these scores are linked to diseases like cancer or diabetes. That's something the scientists want to study next, to see if people with higher scores (meaning they eat more ultra-processed food) are more likely to get these illnesses.advertisementFor now, though, the study marks a step toward more precise nutrition science and maybe one day, doctors won't need to ask what you eat.Your body might already have the answer.
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Time of India
3 hours ago
- Time of India
Craving some burger and chips? According to the AHA, these are the best and worst ultra-processed foods one can eat
Craving that juicy burger and crispy chips? Who isn't! Who'd have the strength to resist biting into a meaty piece of patty with loaded different toppings and condiments, while munching on the crispiness of the chips in between? Well, we might not have the will to say no to that good a meal, but as it turns out, we should be – for the sake of our health. Ultra-processed foods have sparked debate among nutrition experts, especially after a government report in May linked them to many chronic illnesses. The American Heart Association (AHA) has now issued a helpful new advisory detailing which ultra-processed foods are 'better,' which are 'worse,' and what that means for your health. So, before you dive in, hold that ketchup and read on. What are ultra-processed foods ? Ultra-processed foods (UPF) are industrially manufactured items made from food substances, often with added chemicals, that are far removed from their natural state. They typically contain ingredients like artificial colors, flavors, preservatives, and texture enhancers, which are rarely or never used in home cooking. Some examples of UPFs include soda, chips, packaged snacks, fast food, and commercially baked goods. In short, think of anything in the section of junk food, almost all of them come under the category of UPF. Now, the new AHA report reflects a growing concern in the health community, especially since ultra-processed foods make up as much as 70% of our food supply. 'Ultra-processed foods are such a large part of the American diet, and whatever we can do to steer our diet toward healthier options would be beneficial to our cardiovascular health,' says Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, as reported by Prevention. So, which ultra-processed foods are less risky, and how should you adjust your diet? Types of foods Foods, based on how much processing they undergo, are ranked using the NOVA system: Unprocessed or minimally processed: Foods close to their natural state, like fruit, vegetables, and milk. Processed culinary ingredients: Items like oils or sugar derived from Group 1 foods, used in cooking. Processed foods: Foods changed by adding ingredients like salt or sugar, such as cheese or canned vegetables. Ultra-processed foods (UPFs): Industrially made items with many ingredients often not used at home, like high-fructose corn syrup, preservatives, artificial flavors, and colors. What does the report say The AHA describes ultra-processed foods as a rising public health issue. Most UPFs are high in saturated fat, added sugar, and sodium (HFSS), factors linked to heart disease, diabetes, stroke, obesity, and inflammation. Research also ties high UPF diets to higher rates of chronic illness and death. But the advisory also notes that not all UPFs are equally harmful; some may even offer health benefits. Experts say it's important to focus less on the broad category and more on identifying UPFs that are especially risky. So, is there any demarcation among the platter of ultra-processed foods? Turns out, there is. The healthiest ultra-processed foods Although the AHA doesn't call these foods healthy, it labels them as better choices within the UPF group. Examples of such foods include: Whole-grain breads and crackers are low in salt Yogurts with low sugar Tomato sauces Nut- or bean-based spreads Dry-roasted flavored chickpeas Dried fruit snacks without added sugar High-fiber, unsweetened cereals Plant-based alternatives like soy milk and tofu are low in salt, sugar, and saturated fat As Keri Gans, R.D., puts it, as reported by Prevention, 'Some ultra-processed foods can provide essential nutrients. In contrast, others are loaded with added sugar, sodium, and unhealthy fats. Knowing the difference helps you choose options that work best for your health and your lifestyle.' Danbee Kim, M.D., adds that these foods 'can actually provide useful nutrients and help people get affordable, convenient foods—especially when fresh options are harder to find.' Labeling some UPFs as more acceptable may help people make better choices instead of rejecting the entire group. Kathleen Moore, R.D.N., explains, 'Labeling all ultra-processed foods as 'bad' may discourage the consumption of some nutrient-rich convenient options... Sometimes it is useful to use some ultra-processed foods to save time or to incorporate balanced meal options when fresh foods are limited.' The least healthy ultra-processed foods As per the AHA, these should be limited or, better, avoided: Chicken nuggets, sausages, hot dogs Sugar-sweetened drinks Liquid cheese products Cookies, candies, gummy snacks Refined white breads and tortillas Ice cream and other dairy desserts Packaged ready-to-heat meals (e.g., boxed macaroni and cheese, frozen pizzas) Chips made from potatoes or tortillas Now comes the big question… Can you eat 'healthy' UPFs often? The simplest way to answer this question is not really. According to experts, yes, you can eat those UPFs – but always in moderation and never in abundance. As per Keri Gans, as reported by Prevention, 'These can provide beneficial nutrients and fit into a balanced diet. However, still pair them with plenty of whole and minimally processed foods for optimal health.' Dr. Chen agrees that whole foods should form the core of your diet, and these processed options should simply play a supporting role. Kathleen Moore adds that more than half of the diet should be unprocessed or minimally processed, especially for those with busy lives. Meanwhile, Dr. Kim suggests viewing 'healthier' UPFs as tools to help keep a balanced, practical diet, but not the main dish. How to cut back on ultra-processed foods As health experts always highlight how consuming UPFs on a regular basis is not good for health, it is also important to understand how you can cut down on those deliciously tempting food items. Here's how: Start with whole foods: Keep canned tomatoes, beans, oatmeal, fruits, vegetables, and grains at home. Gans recommends swapping white bread for 100% whole-grain. Cut the worst UPFs first: Sugary drinks, processed meats, sweets, and salty snacks should be the first to go. Make gradual improvements: Dr. Kim advises, 'It's about progress, not perfection. Swap out the unhealthy ones first, make room for healthier stand-ins when needed, and keep working toward a diet built mostly from whole, real foods.' The American Heart Association's latest advisory offers clarity: not all ultra-processed foods are equally unhealthy. While chicken nuggets and soda are the villains of this story, whole-grain breads, low-sugar yogurts, and plant-based milks can be secret heroes. It's all about smart swaps, tasty balance, and enjoying food without sacrificing your heart. In short, craving taste and convenience doesn't mean compromising health; you just need to choose wisely! 5 Vegetables that can help women to lose more weight
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US suspends visas for Gazans after far-right influencer posts over medical evacuations
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Time of India
6 hours ago
- Time of India
5 ways to teach your child how to manage big feelings without a single lecture
Talk less, parent smarter: 5 ways to help kids navigate big feelings without lecturing (Image: TOI) Children are emotional sponges and they learn more from what they see than from what they hear us say. While we often call our children "to calm down", our own actions during stressful moments are the most powerful lessons they will ever get. You can teach your child how to manage big feelings without a single lecture. Yes, you read that right! By modelling self-control, you give them a blueprint to handle your own emotional storms. A 2025 study, Maternal Emotion Coaching and Child Emotion Regulation: Within-Interaction Sequences in Early Childhood, observed parent–child interactions during a lab task and revealed that when mothers coached positive emotions, children were more likely to show compliance and engagement soon afterward. Likewise, coaching negative emotions also influenced children's frustration levels. Moreover, the interaction was reciprocal where children's responses also prompted further coaching. It established that emotional coaching during real interactions — without lectures — effectively fosters better emotional self-regulation and a responsive parent-child dynamic. As per the study Parental Emotion Coaching Moderates the Effects of Family Stress on Internalizing Symptoms in Middle Childhood and Adolescence, which was conducted among diverse youth aged 8–17, children whose parents used emotion coaching showed reduced internalising symptoms, even under high family stress. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around Blinkist: Warren Buffett's Reading List Undo In contrast, when coaching was low, the stress–symptom link was strong. Emotion coaching — responding to feelings constructively — acts as a protective buffer, helping children manage internal distress without needing disciplinary talks. Kids feel emotion with the intensity adults sometimes forget. Tears of frustration. Storms of anxiety. Moments of sadness. Often, they don't know how to name it or step back from it. Meditation lets them pause and notice the feeling, as if it's just another weather pattern. Over time, they learn that feelings come and go and that they don't have to be overwhelmed by them. Research consistently indicates that emotion coaching, marked by empathy and guidance, is vastly more effective than ignoring or dismissing children's feelings. Even brief training (e.g., a 15-minute session) significantly improves parents' emotional responsiveness, leading to calmer, more persistent kids during challenges. Hence, teaching your child to navigate emotions through empathy and modelling works better than any lecture or reprimand. Even short, intentional changes in your approach can help. In an interview with TOI, Sudhanshu Ji Maharaj, Founder of Vishwa Jagriti Mission, recommended five simple ways to model emotion regulation at home, all without a word - Slow down your movements When you feel stress rising—maybe you've just spilled coffee or you're running late—resist the urge to move frantically. Instead, make a conscious effort to slow down. Follow deep breathing. Wipe up the spill with a calm, steady hand. Your unhurried response sends a clear message: mistakes and pressure don't have to lead to chaos. It shows that we can choose our pace, even when we feel rushed. Learn to keep calm When the circumstances are against your will, your initial reaction showcases your real strength. Instead of indulging in a verbal dispute and spewing bad word, try to keep calm and say nothing. Just be quiet and still for a moment. This pause is not about giving the "silent treatment"; it's about giving yourself a moment to breathe before you respond. Your youngster learns from this simple act of pausing that you don't have to respond to every annoying emotion right away. Be a calm commuter Traffic is a universal test of patience. When you get stuck in a jam, your child is watching from the back seat. Instead of sighing loudly, grab the steering wheel, or complain, just keep calm. Turn on some soothing music, look out of the window, and breathe. You are showing them that external annoyance does not need to control your inner peace. Respond with soft actions Ways to outsmart your child's stubbornness without saying 'no' all the time (Image: iStock) Frustration can easily lead to aggressive physical reactions, like slamming a door or throwing something down. When you feel that surge—maybe a piece of technology isn't working—choose a soft action instead. Gently place the object on a table, slowly clench and unclench your fists, or place a hand over your heart. These quiet actions demonstrate a powerful way to handle frustration without aggression. Physically take a step back Sometimes a feeling is too overwhelming. In such a situation, one must take a step back. If you are feeling overwhelmed, walk quietly and peacefully to another room for a minute. You do not need to announce it. This simple task of removing physical steps shows your child that it is not only right but when you need to cool it is intelligent to take a break. Eventually, your silent actions are the most lessons. By composing under stress, you give your child a permanent gift: emotional blueprint to navigate your inner world peacefully.
