FOOD, HEALTH AND

SUPERMARKET TRENDS:

WHAT’S HOT FOR 2015

Joan Plummer RD LMNT CDE

402-562-4462

jlplummer@columbushosp.org

FUNCTIONAL FOODS Foods that are thought to provide

benefits beyond basic nutrition and may play a role in reducing or minimizing the risk of certain disease and other health conditions.

Examples include fruits, vegetables, whole grains, fortified foods and beverages and some dietary supplements.

FIVE TYPES OF HEALTH-RELATED STATEMENTS Nutrient Content claims- level of nutrient Structure and function claim – effect on body Dietary guidance claims – broad categories Qualified health claim –developing claim for

reduced risk backed by evidence Health claim – CONFIRMED claim supported

by significant evidence Examples of FDA approved health claims:

soluble fiber, whole grains , MUFA, Omega 3, calcium, potassium, stanols, soy protein, folate, vitamin D

WHOLE GRAINS Health claim –may reduce risk of CHD and

some type of cancers; supports maintenance of healthy blood glucose levels

Most Americans eat less than 1 serving /day

Excellent source of Vitamin E, B vitamins, fiber, zinc, iron and magnesium

Abundant in phytochemicals- polyphenols, phytoestrogens, cholesterol lowering phytosterols

Gut friendly insoluble fiber

CHOOSING WHOLE GRAINS Look for the whole grain seal on the

front of package Check ingredient list to make sure whole

grain is listed as first ingredient Choose both soluble and insoluble fibers Soluble includes those that are soluble

such as oats Insoluble include more fiber such as

wheat fibers Dietary guidelines recommend at least

half of grains as whole grains

INCREASING WHOLE GRAINS Breakfast-include whole grain cereals, oatmeal,

whole grain toast or English muffins; Add cooked quinoa and farro to pancake batter

Noon and evening meals- select whole grain breads, buns, bagels, pasta and brown rice. Add whole grains to soups, casseroles and mixed dishes

In baking add oats, bran and whole grain flours

Enjoy whole grains as snacks such as air- popped popcorn, granola, and 100% whole wheat or rye crackers

INCREASING WHOLE GRAINS Cracked wheat can be prepared in 5-15

minutes. Use low sodium broth to enhance flavor

Lightly saute grains in a nonstick pan before adding the liquid to give them a nuttier toasted flavor

Try substituting wheatberries or farro for ground beef in your favorite chili recipes

Transform rolled oats into granola bars or cookies

Use whole grain tortillas in breakfast burritos

TRY NEW GRAINS(ANCIENT GRAINS) Amaranth-gluten and wheat free. High

in protein, calcium, iron and vitamin C. Easy to cook and adds texture. Add to salads, soups and cookies

Barley – high in fiber, magnanese, selenium and thiamin. Takes longer to cook but use in place of rice in stir-fry dishes, soups or casseroles. Cook a large batch and freeze for later use. Use hulled or hull-less , not pearl

TRY NEW GRAINS Bulgar- quick cooking form of whole wheat.

High in manganese, fiber and protein. Add to soup, salads, and casseroles.

Farro- savory wheat. High in fiber and magnesium. Whole farro can be prepared as risotto or salad. Add to soups in place of rice.

Freekeh- young green wheat. Full of fiber, selenium, potassium and magnesium. Add to stir-fries, risottos and soups

Kamut- nutty flavor and high in fiber, protein, selenium and manganese. Use in soups, salads and in place of pasta.

TRY NEW GRAINS Millet-high in copper, manganese, phosphorus

and magnesium. Used as a staple in Asia and Africa but in bird seed in the US.

Sorghum- high in antioxidants, neutral or slightly sweet flavor. Can easily be substituted for wheat flour in baked goods

Spelt- high in protein and fiber. Has a nutty flavor and can be substituted for rice or pasta

Teff-high in calcium(123 mg/cup) and other nutrients – ground into flour, sprinkle on vegetables or salads, mix with soups or casseroles

TRY NEW GRAINS Quinoa- complete protein. High in iron

and phosphorus. Cooks quickly. Use as hot cereal with milk, fruit, and nuts; mix with greens, beans, herbs and spices, mix with a vinegarette as a side or salad; use in place of rice within a stirfry.

Challenge! Try one new whole grain each week and look for different recipes to keep it interesting.

NUTRITION GOALS AND CANCER RISK Maintain a healthy weight-obesity can

negatively affect inflammation, the immune system and likely raises your risk for developing 13 types of cancer

Chronic inflammation occurs when the immune system attacks the body’s healthy cells leading to autoimmune disease

Eat fewer foods with added sugar and fats Eat plenty of fruit and vegetables. Include

more cherries and berries and cruciferous vegetables

Include more beans, which are linked with a lower cancer risk

NUTRITION AND CANCER RISK Limit saturated and trans fat Choose more Omega 3 and Omega 6

fatty acids Limit alcohol –Alcohol increases risk of

cancers including mouth, throat (pharynx), voice box(larynx), esophagus, liver, breast colon and rectum. If you drink, limit it to no more than one drink daily for women and two for men.

NUTRITION AND HEART HEALTH Omega 3 and Omega 6 fatty acids reduce

inflammation and help regulate membrane function

Let fruits and vegetables make up half your plate. Include cherries and berries to reduce inflammation. Include more leafy greens.

Opt for plant-based sources of protein including beans, nuts and seeds

Choose whole grains instead of refined ones Choose fatty fish such as salmon, sardines

and anchovies to get Omega 3’s

NUTRITION AND HEART HEALTH Season your meals with fresh herbs and

spices. They are packed with antioxidants

Limit fats that turn on inflammatory processes such as saturated fat from meats, butter, cream sauces, fried foods and trans fat found in processed foods.

AHA guidelines recommends limiting saturated fat to no more than 7% of calories and 5-6% for those with high LDL.

HEART HEALTHY OILS Saturated tropical fats including palm,

palm kernal oil and coconut oil increase LDL and risk for heart disease. Replace saturated with unsaturated.

Replacing fat with carb increases insulin production which signals the liver to manufacture more saturated fat

Increase longer chain Omega 3 found in fatty fish as well as shorter chain omega 3 found in flax seed and chia seed oils(keep cold)

HEART HEALTHY OILS Flaxseed, grapeseed, and walnut oils are

most susceptible to oxidation Oxidized fatty acids have been shown to

increase atherosclerosis Store these oils in tightly capped

containers in a cool ,dark place or in frig Omega 6- Safflower, grapeseed,

sunflower, wheat germ, corn, cottonseed, and walnut

5-10% of calories recommended Omega 6 starts healing process by altering

immune system; omega 3 take over

HEART HEALTHY OILS Monounsaturated oils- reduce LDL

cholesterol and TG and raise HDL cholesterol, decrease blood pressure

Examples –olive and canola oils Modified oils such as high oleic safflower

and sunflower oils Both Omega 3 and Omega 6 are

important Saturated fat in cocoa(stearic acid) is

thought to have a neutral effect on total and LDL cholesterol

OIL AISLE IN THE GROCERY STORE Monounsaturated oils more shelf stable More high-oleic canola, high oleic

sunflower and high-oleic safflower Genetically modified soybean oil to

include stearidonic acid- an Omega 3(health benefits?)

Canola oil with marine DHA added Genetically modified canola oil produce

DHA (not on market yet)

COCONUT OIL Highly saturated oil (lauric and myristic)

which are hypercholesterolemic Raise LDL and HDL – but no data that it

is better than other saturated fats More saturated fat than lard and beef

tallow Avoid highly processed and refined

coconut oils

DIETARY PATTERNS Refined carbohydrates and fat may be

equally harmful to heart health Overall dietary patterns hold the key to

health Minimally processed foods are the best

for heart health—vegetables, fruits, lentils, nuts, seeds and whole grains

Anthocyanin rich foods may provide CVD protection

MEMORY BOOSTING FOODS Mediterranean Diet—plant based with

plenty of fruits, vegetables, whole grains, fish and moderate amounts of olive oil. Keeps aging brains sharp, improves cognitive function, memory and alertness

Eat cruciferous vegetables to help improve memory including broccoli, cabbage and dark leafy greens

Try a raw kale salad or collard greens in your next tortilla wrap.

Broccoli stir fry is another excellent option

MEMORY BOOSTING FOODS Dark berries, especially blackberries,

blueberries and cherries are rich in anthocyanins and other flavonoids that may boost memory

Choose berries for a snack, mixed into cereal or baked into an antioxidant rich dessert

Omega 3 Fatty acids—esp DHA may help improve memory in young adults. DHA is the most abundant fatty acid in the brain

Seafood, and fatty fish including salmon, bluefin tuna, sardines and herring

MEMORY BO0STING FOODS Include fish at least twice a week Grill, bake or broil fish Try salmon tacos with red cabbage slaw Snack on sardines Enjoy seared tuna on salad greens

ANTHOCYANINS May help prevent CVD, cancer and boost

cognitive function Flavonoid family and phytochemcial

found in plant foods Most abundant in dark berries (black

currants, elderberries, blueberries, strawberries) and their juices, and in red and purple grapes, red wine, sweet cherries, eggplant, black plums, blood oranges, and red cabbage

Protective mechanism against environmental stressors

ANTHOCYANINS More found in darker color—more in red

delicious apples than fuji apples; more in black raspberries than red; more in Concord grapes than red grapes

Women’s Health Study- one serving of blueberries or strawberries once per week significant reduction in cardiovascular death and CVD; Nurses Health Study- 3 servings per week reduced CVD risk by 34%

Possibly reduces arterial stiffness and blood pressure

ANTHOCYANINS Act as antioxidants, activate detoxifying

enzymes; may prevent cancer cell proliferation, induce cancer cell death; and have anti-inflammatory effects

Convincing studies in animals but human studies less promising

Choose a rainbow of colors in your fruits & veggies: red, orange/yellow, green, blue/purple because of the disease fighting benefits they provide

BLUEBERRIES ½ cup serving Excellent source of fiber, Vitamin A and C,

potassium and folate Protective effect of cranberry and blueberry

consumption- certain cancers, cardiovascular disease such as atherosclerosis and ischemic stroke; and neurodegenerative disease

Improve insulin sensitivity and decrease type 2 diabetes, urinary tract disease and chronic inflammation

Improved short term memory loss and reversed some loss of balance and coordination

PREBIOTICES Probiotics- promoters or the fuel for

good bacteria which help support gastrointestinal health

Can stimulate a natural increase in good bacteria in the gut

May improve calcium absorption, alleviate IBS, prevent allergies, reduce postprandial glucose and insulin levels

Found in high fiber foods- recommended 25-38 grams/day

PREBIOTICS Foods with high amounts include

chicory, garlic, leeks, onion, asparagus, and Jerusalem artichokes

Found in lesser amounts in bananas, whole wheat, yams and sweet potatoes

Increase fiber gradually and include plenty of fluid

PROBIOTIC Friendly bacteria that helps ferment,

decompose and digest the foods we consume

Lactobacillus and bifidobacterium boost the immune system and fight infection

May help with IBS and inflammatory bowel disease as well as may even help lower cholesterol-

Found most commonly in Yogurt and Kefir. Make sure that it contains live and active cultures (has not been heated after production) 6-8oz yogurt or 4 oz kefir per day

New products- new yogurt flavors, single shot probiotic drinks and frozen Kefir bars

TEA Antioxidant --prevents oxidation of LDL

cholesterol, reduce blood clotting, and improve widening of blood vessels in the heart.

Antioxidants in tea have been suggested to prevent cancer. Studies have been limited.

In Japan 1 cup of green tea/day was shown to decrease tooth loss. May be due to fluoridated water vs tea.

DIET AND DETOX Best detox is an overall healthful eating

plan along with regular trips to the bathroom

Detoxification is the primary biochemical process for removing toxins by converting non-water soluble toxic compounds into water-soluble compounds that can be eliminated through urine, sweat, bile or feces

B vitamins, glutathione(the body’s main detoxifying antioxidant) and flavonoids have been shown to assist detoxifications

DIET AND DETOX

Phytochemicals that induce detox enzymes can be found in cruciferous vegetables, onions and garlic

Fiber intake supports regular elimination, which is crucial for excreting toxins through the bile and stool. Brown rice fiber may be particularly helpful in eliminating fat soluble toxins.

Certain foods can impair and enhance liver function. Some experts recommend a short term detox of 1-3 weeks based on eating healthful whole foods—vegetables, fruits, nuts, seed, beans, whole grains, herbs and spices, as well as eliminate foods that cause additional inflammation for some people such as refined sugar and certain food additives or preservatives

SUGAR SUBSTITUTES FDA has sent ADI(Acceptable Daily Intake)

for each artificial sweetener The US sugar substitute intake is well below

the ACI even for the heaviest users(dieters, adults and children with diabetes and women of child- bearing age)

The ADI for a 150 lb adult is 17 cans of 12 oz soda or 97 packets of sweetener containing aspartame daily.

Foods may naturally contain the same chemicals as a sugar substitute and sometimes in greater quantities than the artificial sweetener

NATURAL SWEETENERS Natural doesn’t always mean healthful Honey- fructose & glucose, antioxidant,

antimicrobial, soothing effects. Do not give to children less than 1 year. ¾ c = 1 cup sugar

Maple syrup – glucose and fructose—manganese and zinc, oxidants that reduce inflammation- may raise blood sugar more slowly ¾ cup = 1 cup sugar

Agave Syrup- treat nectar of agave plants – 90% fructose; 1 1/2 times sweeter than sugar. May cause liver disease? ¾ c = 1 cup sugar

NATURAL SWEETENERS Stevia- South American shrub; 200 times

sweeter than sugar; glucosides which can’t be metabolized in the human body- no calories, purified form GRAS 1:1

Monk fruit- south China-200X sweeter than sugar-glucoside-antioxidant 1:1

Coconut palm sugar-70-80% sucrose- nutty flavor; 1:1

Date sugar-ground dates- potassium, calcium and antioxidant-doesn’t melt 2/3 c for 1 cup sugar

NATURAL SWEETENERS Fructose- metabolized exclusively in the

liver; liver turns into fat which may lead to fatty liver, increases risk of diabetes and LDL cholesterol

AHA recommends no more than 100 kcal from sugar for women and 150 kcal for men

Satisfy sweet tooth with things like fruit Need to go back to the idea that sugar

is a treat

ORGANIC FOOD DEBATE Organic- forbid use of synthetics

fertilizers and pesticides, sewage sludge, irradiation and genetic engineering to grow fruits, nuts, vegetables and grains

Nutritional quality is what matters Choose organic produce in season Buy from farmers market and

community supported organic programs Don’t waste money on purchasing

organic junk foods! Buy in bulk and what’s on sale

ORGANIC FOOD DEBATE Dirty dozen- apples, celery, cherry

tomatoes, cucumbers, grapes, hot peppers, nectarines(imported), peaches, potatoes, spinach, strawberries and sweet bell peppers

Clean 15- Asparagus, avocados, cabbage, cantaloupe, sweet corn, eggplant, grapefruit, kiwi, mangos, mushrooms, onions, papayas, pineapple, sweet peas(frozen), sweet potatoes

7 WAYS TO REDUCE PESTICIDE RESIDUES Wash your hands for 20 seconds with soap

and water before preparing fresh produce Cut away any damaged or bruised area

before preparing or eating Wash produce with large amounts of cold or

warm running tap water and scrub with a brush

Wash produce before you peel it Dry produce with a clean cloth/paper towel Throw away the outer leaves Trim the fat and skin from meat . Some

residues concentrate in animal fat

CLEAN EATING Eating whole foods in their least

processed state Lots of fruits and vegetables, nuts and

seed High in fiber, antioxidants, vitamins,

minerals and good fats Consumers often don’t trust the scientists

but what they read on the internet and hear about today’s buzzwords

Food scientists tap into what people like to eat and still keep food safe, nutritious, affordable, shelf stable, and accessible.

NEW CLEAN FOOD SNACKS Whole food bars Fruit and vegetable pouches Fresh take on chips Convenient, novelty and fun

SOY TRUTHS AND MYTHS Soy is a high quality source of protein packed

with vitamins, minerals, fiber, Omega 3 and 6 fatty acids. Rich in isoflavones. Best sources are soymilk, tofu, soynuts, tempeh, miso and edamame

Myths All soy products are made from GMO’s(soymilk, tofu, tempeh, edamame, some meat

alternatives and nutrition bars are not GMO)

Eating soy increases breast cancer risk—no association found and may even lower risk of breast cancer recurrence with moderate consumption

SOY MYTHS Soy causes feminization in men- no

clinical evidence Soy phytoestrogens inhibit thyroid

function- only very high doses may induce clinicial hypothyroidism in minority of patients. Decreases absorption of replacement thyroid hormone so take on empty stomach

Soy-based infant formula can disrupt growth and reproductive development- no clinical evidence

DIET TRENDS/MYTHS Gluten should be avoided. No clinical

evidence that it should be avoided except in celiac disease and non-celiac gluten sensitivity

Speed up your metabolism- often involve specific foods such as refined sugar, wheat, soy, caffeine, alcohol, and artificial sweeteners – no clinical evidence. Body recognizes nutrients not individual foods

Timing-must eat 6-7 meals and snacks. May add up to calories/weight gain. Hunger and fullness best cues for meal spacing

DIET TRENDS/MYTHS Confuse your body to lose weight with

different foods to confuse yourmetabolism—no clinical evidence

Food intolerances equal weight gain. Proposes foods that may trigger inflammation and lead to weight gain such as gluten, dairy, soy, corn, peanuts, eggs, sugar and artificial sweeteners—no credible research

Food additions cause weight gain—Proposes curbing food crazing restores the brains mood and appetite and key to weight loss-no clinical evidence.

SAVVY SHOPPING Prioritize what’s important Buy in bulk Buy in season and save Search for sales Utilize private store brands Watch the waste

Smart shopping mobile appwww.supermarketguru.comwww.eatright.org