Latest news with #AcademyOfNutrition
Yahoo
2 days ago
- Health
- Yahoo
New year, new diet: Here are 8 popular options, including keto, Whole30 and more
If you're looking to try a new diet, check out the risks and benefits before you make a decision. Thinking about changing your eating habits and don't know where to start? Or maybe you're just curious — or confused — about all the fad diets you've seen valorized on the internet in recent years. You're in the right place. Even popular meal kits and prepared meal-delivery services are getting into the specialized-diet game, offering plans that support a range of perhaps unfamiliar food preferences. What's the difference between keto and Whole 30? Should you be fasting, intermittently or otherwise? And what does it mean for a diet to be 'Mediterranean'?I spoke with registered dietitian nutritionist Caroline Susie, a spokesperson for the Academy of Nutrition and Dietetics, to understand the main benefits (and drawbacks) of 8 popular diets and to find out what makes each of them such a draw. Table of contents Mediterranean diet Ketogenic (keto) diet Whole30 diet Paleolithic (paleo) diet Intermittent fasting Vegan diet Vegetarian diet Pescatarian diet Meet our expert Mediterranean diet Low-risk and full of variety, the Mediterranean focuses on plant-based foods and healthy fats, and even allows you to enjoy an occasional glass of red wine with meals (I like it already!). If you're aiming for a healthier lifestyle, this could be the one for you: It's anti-inflammatory and it can help with weight management and improve heart and brain function too. Need a shopping list? When it comes to vegetables, Susie says you should aim for a variety of leafy greens, tomatoes, peppers, eggplant and zucchini. For fruits, opt for fresh options like berries, oranges, apples and figs. Whole grains are also important for this regimen, so stick to wheat bread, brown rice, quinoa, farro and barley — unfortunately, you'll have to give up French bread. Of course, legumes and nuts are a staple food of the Mediterranean diet, so stock up on chickpeas, lentils, beans, almonds, walnuts and pistachios. Also grab fresh herbs like basil, oregano and parsley, and reach for spices like turmeric and cinnamon for flavor instead of salt. Healthy fats are also important, so Susie says to use extra virgin olive oil as your primary fat source. Supplement that with healthy fats like those in avocados and nuts, and for omega-3 fatty acids, salmon, sardines and mackerel are all fair game. Though you should make seafood your main source of protein, you can add other animal proteins into your diet. Moderate consumption of poultry, eggs and dairy products is okay, but limit your intake of red meat and processed meats like sausage or bacon. Since clean eating is key to the Mediterranean diet, you unfortunately have to give up sugary drinks, snacks and highly processed foods. And while cheesecake is out of the question (sigh), you can eat fresh fruit and honey to satisfy your sweet tooth. Ketogenic (keto) diet High-fat and very low-carb meals are the centerpiece here. The idea is to get your body into a state called ketosis, Susie explains, where fat, instead of carbohydrates, is used as your primary energy source. "When the carbohydrate intake is drastically reduced, the body depletes its glycogen stores and starts breaking down fat into molecules called ketones in the liver," she explains. "These ketones then become the body's main energy source, replacing glucose." Here's how your key macronutrient ratios should look on the keto diet: 70-80% of your total daily calories should be from healthy fats like avocados, nuts, seeds and oils. 10-20% should come from protein. Susie says this should be a moderate intake to preserve muscle but avoid any excess protein that can be converted into glucose. 5-10% will be from carbohydrates — that's around 20-50 grams of net carbs per day. Says Susie, while there are benefits to the keto diet, such as weight loss and blood sugar and insulin control, the risks outweigh the benefits. Lack of fiber from not consuming enough fruits, whole grains and legumes could cause constipation and lead to deficiencies in vitamins B and C and minerals like magnesium. She warns that you might even experience what some people call "Keto Flu" as you adjust to the diet — temporary symptoms like fatigue, headache and irritability. Talk to your doctor before starting the keto diet to make sure nothing in your medical history will make it particularly unsafe. Once you get the okay, there are foods you'll want to incorporate into your diet, and what to leave out. Include healthy fats like avocados, olive oil, coconut oil, butter, ghee and lard. You'll get your protein intake from fatty cuts of meat, poultry and fish, as well as eggs and full-fat dairy products like Greek yogurt. Stick to low-carb veggies like leafy greens, broccoli, cauliflower, zucchini, asparagus and peppers, and of course low-sugar foods like berries and unsweetened drinks. As previously stated, you'll want to avoid high-carb foods at all times. These include your beloved bread and pasta, and even rice, grains, and starchy vegetables like potatoes. Sugary foods and drinks are a big no-no, so say goodbye to cakes, fruit juices and nearly all fruits. Oh, and that Starbucks white mocha coffee creamer you rely on as your morning pick-me-up? Nope! Lastly, packaged snacks like chips and anything with trans fats and unhealthy oils (think vegetable oil) should be banished from your pantry. Whole30 diet This isn't actually isn't intended to be a permanent diet so much as a way to identify which foods are causing gut problems or other sensitivities. However, if you have any medical conditions like diabetes or kidney issues, Susie recommends consulting a healthcare provider or dietitian before starting. As its name suggests, the Whole30 is all about eating whole, unprocessed foods, and you should put it in effect for 30 days, during which you'll eliminate certain things altogether, including sugars and sweeteners; all grains; dairy (except butter); legumes; alcohol (including for cooking) and additives like carrageenan, MSG and sulfites. And if you sneak a cupcake or beer at any time, you'll have to start your 30 days over. So, yeah, it's definitely a bit restrictive, but you only have to endure it for a month to get the information you need. Once you clear your kitchen of the above-mentioned items (or at least shove them aside), Susie says to stock up on non-starchy vegetables, fruits in moderation, high-quality meats, seafood and eggs, avocados, nuts (but not peanuts ... which are actually legumes, not nuts, but I digress), seeds, olives and healthy oils. After you cross the 30-day finish line, there's a second phase where you'll reintroduce those eliminated food groups one at a time to see how your body responds. This is how you'll identify any sensitivities or intolerances to specific foods. Paleolithic (paleo) diet If you're interested in aping the eating patterns of our hunter-gatherer ancestors, paleo is a great way to start. At least, that's the idea. The goal here is to eat whole, unprocessed foods that were available around 2.5 million years ago, also known as the Paleolithic or Old Stone Age. Susie says the diet "aims to support optimal health by aligning modern eating habits with the evolutionary diet of early humans." That means you'll need to rid your pantry of ultra-processed foods and instead fill it with natural and nutrient-dense options. That includes grass-fed meat, poultry and wild-caught fish (no, you don't have to catch the fish yourself), eggs, fruits and non-starchy vegetables. Nuts (again, minus peanuts) and seeds, along with avocados, olive oil and coconut oil should serve as your healthy fats. For sweeteners, you're allowed small amounts of honey or maple syrup, as long as they're all-natural. Here's what you'll need to toss in the trash to avoid temptation: all grains, legumes, dairy (unless it's all-natural butter), refined and processed foods, vegetable oils and trans fats, and, of course, alcohol. Natural wine is the one exception to that rule, though Susie says it's generally discouraged. The paleo diet is, like other trendy regimens, very restrictive, so it may be hard to maintain. And since you're cutting out all grains, legumes and dairy, Susie says it could lead to deficiencies in fiber, calcium and vitamin D. She notes that long-term health outcomes of the Paleo diet are still being debated, as critics argue that some modern versions don't fully mimic ancient eating patterns. Intermittent fasting Fasting is practiced by many people around the world, usually for religious reasons. However, in the US, intermittent fasting has become a weight-loss tool, if not a diet in the traditional sense, because it limits when you can eat, rather than what you can eat. So that's great news — you can still scarf down anything you'd like. However, make sure you're still fueling your body with healthy things like fruits and vegetables. But adjusting to a new eating schedule might take some time. There are a few popular intermittent fasting methods to choose from. Note that the Mayo Clinic says fasting is safe for many people but it's not recommended if you're under 18, have a history of eating disorders or if you're pregnant or breastfeeding. You should also avoid fasting if you have medical conditions like diabetes or hypoglycemia. As with any new diet, always consult your doctor before starting. 1. 16/8 method (time-restricted eating): Eat during an 8-hour window (for example, 12 p.m. to 8 p.m.) and fast for 16 hours. Susie says this one's a great option for beginners because it's simple. 2. 5:2 diet: Eat normally for 5 days a week and restrict calories to 500–600 on 2 non-consecutive days. 3. Alternate-day fasting: Fast every other day, often allowing only about 500 calories on fasting days. This one may be difficult to sustain long-term, Susie says. 4. OMAD (one meal a day): A stricter version of time-restricted eating, where you chow down within a 1-hour window and fast for the remaining 23 hours. With any of these, especially numbers 2-4, you'll face challenges at first. When any of my own family members have tried fasting, I've noticed they're more irritable and generally stay away from others during meal times when they can't eat. Vegan diet Obviously, if you're a fan of red meat, poultry and eggs, this is probably not the one for you. But if you're ready to make a drastic change and want to be more sustainable in your food habits, I'll walk you through what it takes. Going on a vegan diet means you'll need to eliminate all animal-derived foods from your kitchen and eat a plant-based diet. That means avoiding meat, seafood, all dairy products, eggs and even honey. Some vegans even consider gelatin, traditional Caesar dressing (because of the anchovies) and marshmallows to be off-limits. Instead, you'll focus on eating fruits and vegetables, whole grains, legumes, nuts and seeds. Of course there are plant-based alternatives like oat milk, almond milk, plant-based meats, tofu and vegan cheese. Challenges with this diet, Susie says, are potential deficiencies in vitamin B12, iron, zinc, omega-3 fatty acids and protein. It could be helpful to meet with your doctor or a registered dietitian to make sure you're meeting your nutritional needs. And beware: Not all vegan foods are actually 'healthy': Oreos are famously vegan, and many meat alternatives are still high in sodium. Vegetarian diet Much like vegans, vegetarians also cut out meat and seafood from their diet, but they're still allowed to eat animal-derived products like eggs and dairy. There are also several variations of a vegetarian diet, such as lacto-ovo vegetarians (only dairy and eggs), lacto-vegetarians (dairy, but not eggs) and ovo-vegetarians (eggs, but not dairy). Any vegetarian diet will likely present a few challenges, Susie says. This includes nutrient gaps in omega-3 fatty acids, iron and vitamin B12, depending on whether you cut out eggs and dairy. There's also a risk of overreliance on processed vegetarian foods, which can be high in sodium and low in nutrients. Be careful what you purchase and always read the label. Pescatarian diet Like the vegetarian and vegan diets, the pescatarian is primarily plant-based. However, you can eat seafood, so you'll still get adequate protein and omega-3 fatty acids. Land-based meat is excluded, but you can have all the dairy and eggs you'd like. Otherwise, stick to wholesome foods like fruits and vegetables, grains, nuts, seeds, legumes, salmon, tuna and shrimp. If you decide to try the pescatarian diet, know there are still some concerns and challenges. You may need to use supplements to acquire those nutrients, such as iron, that you're no longer getting from meat. Susie says you should also be aware of potential mercury and toxin exposure from certain fish — swordfish, shark and king mackerel are the biggest culprits. She notes there are also some sustainability concerns with overfishing, which has an environmental impact and may negate your rationale for cutting meat in the first place. While these 9 diets are popular right now, there are so many new ones cycling in and out. So if none of these peak your interest, talk to your nutritionist to find a plan that's right for you. Meet our expert Caroline Susie, registered dietitian, and spokesperson for the Academy of Nutrition and Dietetics Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Yahoo
26-06-2025
- Health
- Yahoo
The Omega-3-Rich Food That Can Also Help Fight Inflammation
When it comes to healthy fats, good things come in threes. Omega-3's! These polyunsaturated fatty acids, or PUFAs, are 'good' fats, and as the name implies, there are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA, which are prevalent in fish and seafood, are the most bioactive forms of the fatty acid, meaning our bodies use them more efficiently, says Natalie Allen, RDN, LD, a registered dietitian and clinical associate professor at Missouri State University. Omega-3's have a ton of health benefits. They can regulate oxidative stress, triglyceride levels, blood pressure, and inflammation. EPA and DHA, in particular, have been found to have protective benefits for the heart and the brain. Omega-3's may also have benefits for mental health. 'These fatty acids fight against age-related cognitive decline, help make important connections in our neural pathways in the brain and body, and support blood flow to the brain,' says Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. There is no official Recommended Daily Allowance (RDA) for omega-3, but the general recommendation is at least of combined EPA and DHA per day for healthy adults. The recommendation for ALA per day is 1.6 grams for men and 1.1 grams per day for women. Omega-3's are essential fatty acids, meaning the body can't produce them on its own, so we need to get them through food. That's where this list comes in: These are the foods highest in Omega-3 fatty acids. If you don't eat fish, an omega-3 supplement might be a good idea. (Check with your healthcare provider first to make sure it's safe for you, and as with any supplement, mind the dosage.)Three ounces of cooked mackerel contains of EPA and DHA combined. It's also a good source of vitamin D, vitamin B12 and protein. Atlantic mackerel's mercury content is lower than king or Spanish mackerel (and lower than lots of other fish, in general). Allen likes grilled mackerel with a squeeze of lemon and a garnish of fresh herbs or flaked over a warm grain salad with roasted veggies. Anderson-Haynes recommends trying mackerel rundown, a traditional Caribbean dish with herbs, spices, and veggies cooked in coconut are another source of ALA, with about . Walnuts also have the most polyphenols of any nuts — plant chemical compounds that have antioxidant and anti-inflammatory properties to help protect cells from damage that can lead to cancer and other chronic diseases. Walnuts are tasty as is and also make great ingredients in muffins, breads and other baked goods. But they can also serve as a plant-based meat substitute in Bolognese sauce, stews and tacos. RELATED: 8 Surprising Signs of Inflammation You Should Never IgnoreWhen we think of fatty fish, salmon often springs to mind first. Both wild-caught and farm-raised are good sources of protein and other vitamins, but there's a difference in their omega-3 content, Routhenstein says. Three ounces of cooked tends to have more, with about 1,830 milligrams grams of EPA and DHA. Wild-caught has 1,570 milligrams of DHA and EPA. Salmon is endlessly versatile and can be eaten baked, grilled, or raw, like in sushi or poke bowls. You can also swap canned tuna for canned salmon is a plant-based protein powerhouse, whether you're eating it as tofu, tempeh or even soymilk. But a ½ cup of cooked edamame, which are straight-up soybeans, has about 300 to 400 milligrams of ALA, too. Soybeans are also rich in folate, one of the B vitamins, which is particularly important in pregnancy to prevent certain birth defects. RELATED: 10 Best High-Protein Vegetables to Add to Your PlateLike soybeans, chia seeds are another plant-based complete protein, meaning they contain all nine essential amino acids the body can't produce by itself. These nutritional powerhouses contain per ounce, and are an excellent source of fiber, with nearly 10 grams per ounce. Chia seeds bulk up when they come into contact with liquid, making them a great filler in veggie burgers or homemade jam or jelly, Anderson-Haynes says. Routhenstein likes making chia pudding for a healthy treat. RELATED: Is It Safe to Eat Chia Seeds Every Day? Here's What Experts SayHerring is a fish that might not be in your regular dinner rotation, but it's packed to the gills with omega-3: about combined per 3.5 ounces cooked. It's also high in vitamin D and phosphorus, which are important for bone health. RELATED: 15 Best High-Protein Fish to Eat, According to NutritionistsThe bivalves are known for their impressive zinc content. A single oyster contains more than 8 milligrams of the mineral, which is the RDA for women and just under the 11-milligram RDA for men. (And who eats just one?) They're also a great way to get your omega-3's, with 329 milligrams combined of EPA and DHA. If slurping them raw isn't your thing, you can grill or bake them in the shell, add them to stuffing, or fry them for inside a po' is one of the top sources of ALA, clocking in at about 2,350 milligrams per tablespoon of ground flaxseeds and a whopping 7,260 milligrams per tablespoon of flaxseed oil. A sprinkle of ground flaxseed adds a good bit of fiber (nearly 2 grams per tablespoon) and magnesium (27.4 milligrams), too — both of which are important for digestive and cardiovascular health. Ground flaxseed has a subtle nutty flavor. When mixed with a little water, it can be used as an egg replacement in baking. Add it to oatmeal, yogurt, smoothies, or homemade granola. Flaxseed oil can be used to make salad dressing. RELATED: 6 Best High-Protein Seeds to Eat, According to NutritionistsThese tinned fishies have gotten trendy over the past few years — and for good reason. They contain about 1,200 milligrams of combined per 3 ounces. They're also great sources of calcium (because, like anchovies, you eat the bones). One can (about 3.75 ounces) contains 351 milligrams. Sardines can be eaten straight out of the tin or as a toast topper. Routhenstein also uses them in a homemade puttanesca you love them or hate them, there are a lot of omega-3's in these tiny fish: a combined of DHA and EPA. They're eaten whole, so you also get the calcium from the fish bones. They're also good sources of selenium, which helps with thyroid function, and niacin, which is key for nervous system function. Sure, you can use them as pizza toppings, but they can also be mixed into a traditional Caesar dressing or chopped into salads, sauces and pastas. You Might Also Like 67 Best Gifts for Women That'll Make Her Smile The Best Pillows for Every Type of Sleeper
Associated Press
23-06-2025
- Health
- Associated Press
ACADEMY OF NUTRITION AND DIETETICS ANNOUNCES REGISTERED DIETITIAN NUTRIONIST, CHEF, AUTHOR AND TV HOST ELLIE KRIEGER AS 2025 FOOD & NUTRITION CONFERENCE & EXPO® KEYNOTE SPEAKER
Chicago, June 23, 2025 (GLOBE NEWSWIRE) -- Food and nutrition experts from around the world will gather in Nashville, Tenn., October 11-14, for the Academy of Nutrition and Dietetics' 2025 Food & Nutrition Conference & Expo® (FNCE®). 'The power of nutrition and the integral role registered dietitian nutritionists (RDNs) and nutrition and dietetics technicians, registered (NDTRs), have as part of the health care team are in the spotlight during FNCE®,' says registered dietitian nutritionist and Academy President Deanne Brandstetter. 'As an RDN herself, as well as a chef, author and TV host, Ellie Krieger is a fantastic fit as keynote speaker for the Mission in Motion keynote session, which is the session that celebrates our profession.' Ellie Krieger, MS, RDN, is the host and executive producer of 'Ellie's Real Good Food,' a New York Times bestselling, IACP and two-time James Beard Foundation award winning author of seven cookbooks. She is well known for her Food Network show 'Healthy Appetite' and writes a weekly column for The Washington Post. 'Throughout my career, food and culinary nutrition have been my passion,' says Brandstetter. 'There is no better place than FNCE® to see what's new in this space and I am especially looking forward to hearing what keynote speaker Ellie Krieger shares with us from her personal experience as an RDN.' The Mission in Motion keynote session will be held on Monday, October 13, from 1:30-3 p.m. (Central time) at the Music City Center Convention Center in Nashville. The Food & Nutrition Conference & Expo® brings together registered dietitian nutritionists, nutrition and dietetic technicians, registered, nutrition science researchers, health care providers, health and nutrition policy experts and industry leaders for nutrition's premier event. Attendees will participate in cutting-edge nutrition science research and education presentations, topical briefs, discussions with expert panelists and scientific posters. Registration for the 2025 Food & Nutrition Conference & Expo® is now open. Members of the media interested in hearing directly from leading sources on the latest developments in nutrition, as well as updates on nutrition policy, education trends and new products on the market are invited to apply for press credentials. Confirmed media attendees will have the opportunity to interview the Academy's network of national spokespeople. ### Representing more than 112,000 credentialed nutrition and dietetics practitioners, the Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy at Mike Zande Academy of Nutrition and Dietetics 312/899-4734 [email protected]
Yahoo
23-05-2025
- Health
- Yahoo
The No. 1 sign you're not eating enough fiber, according to a dietitian
Fiber is the unsung hero in our food, quietly supporting digestion, heart health and blood sugar stability. Yet, despite its importance, a staggering 95% of Americans fall short of the recommended daily intake of 25-38 grams. Chronically low fiber intake can cause digestion, cholesterol, hunger and weight management issues. But neglecting fiber for even a few days can affect your health and cause an uncomfortable and unfortunate side effect: constipation. If you're not sure how much fiber you really need and whether you're getting enough, read on to learn more about this important nutrient. Your digestive system will thank you. Fiber adds bulk to stool and helps it retain water, facilitating smooth passage through the digestive tract. Without adequate fiber, your bowels move slowly, leading to discomfort and straining. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and helps transport waste through the gut. 'Soluble fiber will swell in water, and will make the meal move more slowly through the intestines,' Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, previously told In doing so 'glucose molecules will get trapped in the fiber gel and get absorbed more slowly into the bloodstream,' said Linsenmeyer. The slow absorption of glucose contributes to blood sugar control. Insoluble fiber adds bulk to the stool and aids in the transport of food through the colon. Insoluble fiber also helps you feel full, controls appetite and plays a part in weight management. Both types of fiber are found in whole plant foods, like fruits, vegetables, grains, beans, legumes, nuts and seeds. Diets rich in animal products and processed foods tend to be lower in fiber. Clearly, fiber is vital for regular and healthy bowel movements, but most Americans only eat about 16 grams per day, a little over 50% of the daily value. The most pressing and common side effect of skimping on fiber is constipation. The clinical definition of constipation is: having fewer than three bowel movements per week, stool that is difficult to pass, or hard or dry stools. But everyone has different bowel movements, and only you know what is abnormal for your body. In addition to the No. 1 sign of constipation, a chronic low fiber diet can also have these side effects: Frequent hunger: Fiber-rich foods promote satiety and stabilize blood sugar. If you find yourself hungry or tired soon after meals, it might be due to low fiber consumption. Elevated cholesterol levels: Soluble fiber binds to cholesterol in the digestive system and helps clear it from the body, which lowers LDL (bad) cholesterol levels. Difficulty losing weight: High-fiber foods keep you fuller longer and prevent overeating later in the day. The constant hunger that accompanies a low-fiber diet contributes to weight issues. If you've increased your fiber intake but still experience chronic constipation, consult a health care professional. Chronic constipation may indicate an underlying health condition that requires medical attention. Incorporating more fiber into your diet shouldn't be difficult. Here are some simple dietitian-approved tips for eating more fiber: Start your day with oats, like oatmeal or muesli. Oats have a special fiber called beta-glucan, which has been shown to lower cholesterol. Snack on a high-fiber fruit, like a pear. One pear has 20% of your daily fiber needs. Replace refined grains with healthy whole-grains like quinoa, bulgur, or whole-wheat pasta or bread. Add beans and legumes to your diet. Beans, lentils and chickpeas can be easily tossed into salads, soups and main dishes, like tacos, burgers and casseroles. Prioritizing fiber in your diet is a simple yet effective way to support overall health and keep your digestive tract running smoothly. By recognizing the signs of a fiber deficiency and making conscious dietary choices, you may prevent short and long-term health article was originally published on
