General Diet & Nutrition Articles

Article / Updated 09-19-2022

Food additives may be natural or synthetic. For example, vitamin C is a natural preservative. Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are synthetic preservatives. To ensure your safety, both the natural and synthetic food additives used in the United States come only from the group of substances known as the generally recognized as safe (GRAS) list. All additives on the GRAS list Are approved by the Food and Drug Administration (FDA), meaning that agency is satisfied that the additive is safe and effective Must be used only in specifically limited amounts Must be used to satisfy a specific need in food products, such as protection against molds Must be effective, meaning that they must actually maintain freshness and safety Must be listed accurately on the label Nutrient additives Vitamin D, which is added to virtually all milk sold in the United States, is one example of a clearly beneficial food additive. Most U.S. bread and grain products are fortified with added B vitamins, plus iron and other essential minerals to replace what's lost when whole grains are milled into white flour for white bread. Some people say that people would be better off simply sticking to whole grains, but adding vitamins and minerals to white flours enhances a product that many people prefer. Some nutrients are also useful preservatives. For example, vitamin C is an antioxidant that slows food spoilage and prevents destructive chemical reactions, which is why American food packagers must add a form of vitamin C (isoascorbic acid or sodium ascorbate) to bacon and other luncheon meats to prevent the formation of potentially cancer-causing compounds. Color additives Colors, flavoring agents, and flavor enhancers make food look and taste better. Like other food additives, these three may be either natural or synthetic. Natural colors One good example of a natural coloring agent is beta carotene, the yellow pigment extracted from many fruits and vegetables and used to turn naturally white margarine to buttery yellow. Some other natural coloring agents are annatto, a yellow-to-pink pigment from a tropical tree; chlorophyll, the green pigment in green plants; carmine, a reddish extract of cochineal (a pigment from crushed beetles); saffron, a yellow herb; and turmeric, a yellow spice. Synthetic colors An example of a synthetic coloring agent is FD&C Blue No. 1, a bright blue pigment made from coal tar and used in soft drinks, gelatin, hair dyes, and face powders, among other things. And, yes, as scientists have discovered more about the effects of coal-tar dyes, including the fact that some are carcinogenic, many of these coloring agents have been banned from use in food in one country or another but are still allowed in cosmetics. Flavor additives Every cook worth his or her spice cabinet knows about natural flavor ingredients, especially salt, sugar, vinegar, wine, and fruit juices. Artificial flavoring agents reproduce natural flavors. For example, a teaspoon of fresh lemon juice in the batter lends cheesecake a certain je ne sais quoi (French for "I don't know what" — a little something special), but artificial lemon flavoring works just as well. You can sweeten your morning coffee with natural sugar or with the artificial sweetener saccharin. Flavor enhancers are a slightly different kettle of fish. They intensify a food's natural flavor instead of adding a new one. The best-known flavor enhancer is monosodium glutamate (MSG), widely used in Asian foods. Although it improves flavor, MSG may also trigger short-term, generally mild reactions, such as headaches, flushing, sweating, facial numbness and tingling, and rapid heartbeat in people sensitive to the seasoning. Preservatives Food spoilage is a totally natural phenomenon. Milk sours. Bread molds. Meat and poultry rot. Vegetables wilt. Fats turn rancid. The first three kinds of spoilage are caused by microbes (bacteria, mold, and yeasts). The last two happen when food is exposed to oxygen (air). Preservative techniques such as cooking, chilling, canning, freezing, and drying prevent spoilage either by slowing the growth of the organisms that live on food or by protecting the food from the effects of oxygen. Chemical preservatives do essentially the same thing: Antimicrobials are natural or synthetic preservatives that protect food by slowing the growth of bacteria, molds, and yeasts. Antioxidants are natural or synthetic preservatives that protect food by preventing food molecules from combining with oxygen (air). The table is a representative list of some common preservative chemicals and the foods in which they're found. Preservatives in Food Preservative Found in … Ascorbic acid* Sausages, luncheon meats Benzoic acid Beverages (soft drinks), ice cream, baked goods BHA (butylated hydroxyanisole) Potato chips and other foods BHT (butylated hydroxytoluene) Potato chips and other foods Calcium propionate Breads, processed cheese Isoascorbate* Luncheon meats and other foods Sodium ascorbate* Luncheon meats and other foods Sodium benzoate Margarine, soft drinks * A form of vitamin C Other additives in food Food chemists use a variety of the following types of natural and chemical additives to improve the texture of food or prevent mixtures from separating: Emulsifiers, such as lecithin and polysorbate, keep liquid-plus-solids, such as chocolate pudding, from separating into liquid and solids. They can also keep two unfriendly liquids, such as oil and water, from divorcing so that your salad dressing stays smooth. Stabilizers, such as the alginates (alginic acid) derived from seaweed, make food such as ice cream feel smoother, richer, or creamier in your mouth. Thickeners are natural gums and starches, such as apple pectin or cornstarch, that add body to foods. Texturizers, such as calcium chloride, keep foods such as canned apples, tomatoes, or potatoes from turning mushy. Although many of these additives are derived from foods, their benefit is aesthetic (the food looks better and tastes better), not nutritional.

Cheat Sheet / Updated 03-22-2022

People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight. This Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.

Cheat Sheet / Updated 02-25-2022

Nutrition is the science of how your body uses the food and drink you consume to build new tissues and power every organ and part from your brain down to your toes. Get the most from your daily diet by making healthy choices.

Cheat Sheet / Updated 02-22-2022

A diet can be successful or disastrous, depending on your dieting approach. Start by finding your healthy weight range to establish a goal for your diet. Study some facts about calories and fat, and follow a few simple tips to make your eating habits healthier and your diet will become a lifestyle — which will lead to weight loss.

Article / Updated 08-31-2017

Before you start the 5:2 Diet or any other fast, make sure you talk to your physician or health professional about fasting, its benefits and drawbacks, and the status of your health. What days and times to fast The 5:2 Diet prescribes two days of modified fasting and five days free from calorie counting. When deciding which days during the week to fast, understand that you may have to be flexible. What worked for you last week may not, due to social engagements or other obligations, work for you this week. The key is to choose two nonconsecutive days in which to fast. So for example, if you fasted on Monday, don't fast again until Wednesday or later in the week, giving you at least one full day between fasting periods. By choosing nonconsecutive days, you won't feel emotionally deprived of food and, thus, have a better chance of sticking with the program long-term. The 5:2 Diet is aimed at doing away with the feelings of deprivation, anxiety, and guilt that come with so many mainstream diets. Fasting, no matter the method that you choose, isn't a traditional diet; it's a lifelong behavioral change, and the longer you do it, the easier and more fulfilling it will become. If you decide to fast on a Monday and a Thursday one week, you now just have to decide how long you'll fast for. You'll optimally fast for 16 hours at a time, which has been found to be the sweet spot in fasting — you get the full benefits of a longer fast without the difficulties of completing a longer fast (compared to a fast that goes on for 24 hours or more). But doing so may be challenging with the 5:2 Diet because you break up your caloric limits between breakfast and an evening meal. However, you may find it easier on your fasting days to get all your calories in one meal. It's really up to you. The key is to play around with the fasting method of your choosing, but remember, stick to one particular method for three months before you try another one. Three months is the sweet spot when it comes to giving your body a chance to respond to the fasting method of your choosing and really seeing results from it. Who shouldn't do the 5:2 Diet Some people shouldn't fast on the 5:2 Diet, including the following: Pregnant women: More research must be done to determine whether or not fasting is safe for pregnant women, and until scientists prove that fasting is healthy during this time of your life, don’t fast. Children: Because children are still developing physically and mentally, they don't need any nutritional stresses. Although the occasional fast helps decrease the levels of IGF-1 in adults (which helps to promote overall health and longevity), during the formative childhood years, humans naturally have higher levels of IGF-1 to help them grow and develop properly. Never encourage fasting in anyone under the age of 18. People with medical conditions: If you have any underlying medical conditions, such as HIV/AIDS, cancer, diabetes, or an eating disorder, fasting probably isn't a wise choice. If you're a reasonably healthy adult looking to lose some body fat, feel revitalized, and live an all-around healthier lifestyle, then the 5:2 Diet may very well be a viable option for you. More information on the 5:2 diet.

Video / Updated 04-24-2017

What is a serving size for fruits, vegetables, grains, dairy, and fats and sweets? Determine serving-size equivalents and exercise portion control and you'll ensure proper nutrition -- and even lose weight if need be.

Step by Step / Updated 04-24-2017

Losing weight is simple math. If you cut 3,500 calories out of your diet in the course of a week without reducing your daily activity, you can say goodbye to a whole pound of fat. Yes, reading that sentence is easier than actually doing it, but two tricks make the job easier. First, cut calories in small increments — 50 here, 100 there — rather than in one big lump. Second, instead of giving up foods you really love (and then feeling deprived), switch to low-fat versions.

Step by Step / Updated 04-10-2017

Hunger doesn't make fasting difficult. Your reaction to the hunger does. If at the first sign of hunger you seek out food, you need to ask yourself an important question: Do you control your hunger, or does your hunger control you? By controlling your hunger, you can strengthen your fasting practice. The most important aspect of controlling hunger is to accept it. Acknowledge before you begin your fast that hunger will rear its ugly head, and that it won't hurt you; it will only try to intimidate you. Fasting and feeding is yin and yang. The human body needs a balance between the two for optimal health. Most people clearly suffer from too much yang (feeding) and not enough yin (fasting). Following are nine strategies to stave off hunger and keep productive throughout your fasting period.

Step by Step / Updated 04-05-2017

This is by no means the complete A+ list of foods with extra special attributes. For example, chicken soup is not included, because what more can anyone say about this universal panacea? How about this: These ten foods are super good enough.

Article / Updated 03-10-2017

Pork and lamb in small portions can also provide protein to your diet. Eating protein-rich meats — making sure you trim off any excess fat — and adding a side of vegetables can fill you and make you feel satisfied. These recipes offer pork for a dinner meal and a breakfast meal. Of course, if you feel like mixing up things, eat the frittata for dinner and the stir fry for your earlier meal. Also included is a Greek-inspired lamb tacos recipe (without the dairy). Quick Pork and Vegetable Stir Fry Preparation time: 30 minutes Cook time: 10 minutes Yield: 2 servings 2 teaspoons coconut oil 1 teaspoon minced fresh gingerroot or more to taste 1/2 teaspoon minced garlic 1⁄8 to 1/4 teaspoon red pepper flakes to taste 4 ounces pork loin, cut into thin strips 1/2 carrot rounds, sliced quarter-inch thick 2 cups mung bean sprouts 3 ounces asparagus, cut into 1-inch diagonal pieces 1/2 small bell pepper, any color, cut into thin strips 1 tablespoon coconut aminos or more to taste Fine sea salt and fresh ground pepper to taste Add the oil to a large skillet and heat over high heat until hot. Working quickly, add the gingerroot, garlic, and red pepper flakes, and sauté for 10 to 15 seconds. Add the pork and carrots and sauté for a couple more minutes. Add the bean sprouts, asparagus, and bell pepper, and cook until the vegetables are bright and tender-crisp, about 1 to 2 minutes more. Stir in the coconut aminos and cook, stirring another minute. Add salt and pepper to taste. Per serving: Calories 165; Total fat: 6g; Saturated fat: 5g; Cholesterol: 30mg; Sodium: 410mg; Carbohydrates: 13g; Fiber: 4g; Sugar: 7g; Protein: 15g. (Recipe by Annabel Cohen) You can also use chicken, turkey, or shrimp instead of the pork, if desired. Vegetables continue to cook even after you take them out of the hot pan. Don't overcook them. They should be crisp. If you overcook them, they'll become mushy. Egg White Prosciutto and Vegetable Frittata Preparation time: 10 minutes Cook time: 20 minutes Yield: 2 servings 8 egg whites 2 tablespoons cold-pressed extra-virgin olive oil, separated 1/4 cup chopped onions 1/4 cup chopped zucchini, unpeeled 1 cup fresh baby spinach, packed 1/2 cup chopped prosciutto 1/4 cup chopped, seeded tomato 2 tablespoons fresh shredded basil leaves 2 cups baby arugula 2 to 3 tablespoons balsamic vinegar Preheat the oven to 325°F. Drizzle 1 tablespoon of the olive oil in an large 10-inch nonstick, ovenproof skillet. Whisk the egg whites in a medium bowl until slightly foamy. Heat the nonstick skillet (10 to 12 inches) over medium heat until hot. Add the onions, zucchini, and spinach, and sauté until the spinach is wilted and the onions are softened. Add the prosciutto, tomato, and basil and cook for another minute. Add the egg whites to the pan over the vegetables. Lightly season with salt and pepper. Cook on top of the stove for 1 minute. Place the pan in the oven for 10 to 15 minutes until the eggs are set. Remove from the oven and run a spatula around and under the frittata. Tilt the pan to tip the frittata onto a plate. Sprinkle with fresh basil. Top the frittata with arugula and drizzle with balsamic vinegar and the remaining olive oil. Per serving: Calories 311; Total fat: 18g; Saturated fat: 3g; Cholesterol: 28mg; Sodium: 1,204mg; Carbohydrates: 12g; Fiber: 2g; Sugar: 7g; Protein: 27g. (Recipe by Annabel Cohen) You can substitute 1/3 cup frozen chopped spinach for the fresh spinach. Make sure it's thawed and drained well. Greek Lamb Tacos Preparation time: 15 minutes Cook time: 15 minutes Yield: 2 servings 1 tablespoon cold-pressed extra-virgin olive oil 2 tablespoons minced onions 1/4 teaspoon minced garlic 8 ounces very lean ground lamb 1 tablespoon minced fresh mint 1 tablespoon minced fresh parsley 1/2 teaspoon fine sea salt 1/4 teaspoon fresh ground pepper Romaine lettuce leaves 1 cup chopped fresh tomato 1 cup chopped cucumber Fresh lemon wedges Heat the oil in a large nonstick skillet over medium heat. Add the onions and garlic and sauté for 2 minutes. Add the lamb and sauté for 3 more minutes. Add the mint, parsley, sea salt, and pepper, and sauté for another 3 minutes. Serve the tacos with the lettuce leaves as taco shells. Top with the tomato and cucumber and add a squeeze of fresh lemon. Per serving: Calories 235; Total fat: 13g; Saturated fat: 3g; Cholesterol: 65mg; Sodium: 638mg; Carbohydrates: 7g; Fiber: 3g; Sugar: 4g; Protein: 23g.