2015 Dietary Guidelines: What Do They Mean

The 2015 Dietary Guidelines for American's (DGA) came out late last year and serve to replace the 2010 version and provide general healthy eating recommendations for Americans.

The DGA are agreed upon by a group of scientists after much deliberation (some of which were open access). DGAs are based on science but also have the influence of industry which is clearly seen this year.

In listening to one of the open committee meetings, dairy (cheese specifically) and sodium were to controversial recommendations. Research on sodium reduction in healthy adults is controversial, while in overweight and obese individuals there can be some health benefits to low sodium diets. With the majority of American's being overweight or obese, there is some merit to the sodium recommendation. Future research is likely to look at the balance of sodium and potassium, both of which are important electrolytes in the body and play a major role in fluid balance.

The bottom line is the DGA aim to be a standardized set of recommendations that apply for most Americans, however, if you would like more personalized nutrition recommendations please find a Registered Dietitian or RD/N.

A-Z: Electrolytes

Electrolytes

What are electrolytes?
Electrolytes are a group of minerals found in bodily fluids (blood, cells, mucus and more). Electrolytes are found as ions, or charged molecules. The most abundant bodily electrolytes are sodium (Na+), potassium (K+), and chloride (Cl-).

Why are electrolytes important?
Electrolytes play an important role in most cell functions including, muscle contraction, neuron signalling, and body acid/base (pH) balance (1). In the hot summer months, it is especially important to remain hydrated and consuming fruits and vegetables containing potassium and other electrolytes is a great way to stay hydrated.

Foods containing electrolytes?
Potassium (2):

• green leafy vegetables
• grapes
• blackberries
• carrots
• potatoes (with skin)
• citrus 

Sodium & Chloride:
Table salt contains both sodium (~40%) and chloride (~60%). Most Americans do not have difficulties consuming adequate amounts of each of these.

A word about sodium
Most Americans consume more sodium than the body needs 3,100mg/day compared to the 2,300mg/day or 1,500mg/day recommendations based on health status (3). Processed foods including ready-to-eat meals, frozen entrees, and deli meats tend to be higher in sodium. 

The main recommendations for electrolytes are to consume them from foods. If you are concerned with your electrolyte needs or your hydration status, please consult your primary healthcare provider.


References
1. Dugdale DC. Electrolytes. Medline Plus. 2013.
2. Potassium. Medline Plus. 2015
3. Sodium: How to tame your salt habit. Mayo Clinic. 2013.

A-Z: Anthocyanins

This is the first in a series of posts on various nutrients, compounds and nutrition related terminology from A-Z. Each post contains references for the supporting science. Please keep in mind that these posts are purely informational and do not contain specific nutrition related recommendations. I am not yet a Registered Dietitian but am utilizing my nutrition education thus far to translate research on these topics to insightful information for you.

Anthocyanins:

What are Anthocyanins?

Anthocyanins are a group of compounds that are found in numerous plant based foods. They have been seen to have antioxidant properties and have even been linked to decreasing the risk of certain chronic diseases, however much more research is needed to understand their exact role (1).

Anthocyanins are found in fruits and vegetables with red-orange color and blue-violet color including cherries, eggplant, berries, and red grapes.

Potential Links to Disease:

Studies have examined the relationship between anthocyanins from berries and cardiovascular disease in adult men and women. These studies have seen slight decreases in disease risk; those that saw the greatest disease risk were studies that included increased physical activity, altered fat intake, and in which participants consumed large amounts of anthocyanin rich foods (2,3).

Anthocyanins have also been loosely associated with improved cognition in older adults due to the decreases in inflammation and increased blood-flow (4,5).

Conclusion

Anthocyanins are a group of color containing compounds present in colorful fruits and vegetables that have some associated health benefits. Consuming fruits and vegetables of various colors as part of a balanced diet is recommended for optimal nutrition. More research is needed on the specifics of anthocyanin metabolism and absorption before they can be recommended for the prevention of disease.

References
1. Tsuda T. Dietary anthocyanin-rich plants: biochemical basis and recent progress in health benefits studies. Mol Nutr Food Res. 2012;56(1):159-170.

2. Mink PJ, Scrafford CG, Barraj LM, et al. Flavonoid intake and cardiovascular disease mortality: a prospective study in postmenopausal women. Am J Clin Nutr. 2007;85(3):895-909.

3. Cassidy A, O’Reilly EJ, Kay C, et al. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr. 2011;93(2):338-347.

4. Spencer JP. The impact of fruit flavonoids on memory and cognition. Br J Nutr. 2010;104 Suppl 3:S40-S47.

5. Youdim KA, Shukitt-Hale B, Joseph JA. Flavonoids and the brain: interactions at the blood-brain barrier and their physiological effects on the central nervous system. Free Radic Biol Med. 2004;37(11):1683-1693

Grocery Sale Success

Although my income has increased slightly since finishing undergrad, there are still financial limitations of being a graduate student. These limitations are noticed in my grocery budget. I am always trying to get as much healthy food for my $1 as possible.

Thankfully, with spring fast approaching, produce sales have been more prevalent. Last time I went through the circular to plan my trip, I was surprised by the number of produce items on sale for the 10 for $10 (with the 11th for free) sale. Often these sales feature heavily processed foods that I usually don't eat (yes on occasion I grab the blue box macaroni). 

The four items pictured were in the 10 for $10 sale!

Not only was produce on sale, but so was whole grain pasta (which I prefer to the its enriched counterpart).

While I'm not a pro at shopping on a budget, there are a few things I've learned.

1. Check BOTH the local circular and your cabinets as you make your list, keep in mind your calendar and the amount of food you will likely consume (I tend to overbuy when there are good sales but then it often spoils before I use it)
2. Make and stick to a list, I like to include a budget goal when I shop based on the cost of the items on the list
3. Strive for the 80-20 rule: 80% of your cart is healthful items and the remaining 20% is foods you enjoy

Please feel free to comment with any helpful grocery shopping tips you have.

Crazy Concept

As a forewarning, this post may sound silly in it's simple concept, but I feel it's something so many forget. This past weekend I ate very healthy, probably as close to an ideal MyPlate as I ever have. I didn't notice it at the time because I was simply eating the foods that were accessible in my fridge. Here's what I observed:

1. If foods are already cut and ready to eat, I tend to eat more of the fresh produce than if I have to wash, cut, and then put it all together myself.
2. When I eat "healthy" (lots of vegetables, some whole grains, lean protein, some fruits, and little refined sugar), I feel SO MUCH better than when I eat more "common" foods (I love refined carbs and sugars, not the best, but true).

Don't think I ate nothing but healthy foods, as I still ate one scoop of ice cream, an oreo, and ants on a log (with several mini chocolate chips instead of raisins).

As a result of eating well most of the weekend, my Monday is not near as dragging as it typically does!