Probiotics Part 1: Happy Bacteria, Happy Body

Submitted by Jeremy Greenhaus

Edited by Marcia Bristow MS RDN CSSD CD

What are probiotics anyway?

Probiotics are the “good” bacteria that make their home inside the human gut. They eat and grow off of dietary fiber that we consume and can have real benefits for the person they live inside.¹  Bacteria are everywhere, and it is a common assumption that all bacteria are bad. While some unwanted types of bacteria do try to enter and grow in our bodies, there are many good bacteria that live harmoniously inside of us.

Probiotic benefits…

Probiotics may offer several potential benefits for your health including promoting healthy digestion, boosting your immune system, and helping to relieve and manage gastrointestinal (GI) symptoms and conditions.

Food sources of probiotics...

Foods to add to your diet that are good sources of probiotics include fermented foods such as kimchi and tempeh, and dairy products like yogurt, kefir, and cheese.²

Some people choose to use a supplement...

       

A probiotic supplement may be the only way to get the necessary amount of bacteria to manage a number of symptoms and illnesses. The most effective dosage for probiotic supplements is still unclear. Keep in mind that dietary supplements are not regulated and ingredients and amounts on the label may not match what is in the product.³

When supplements might be useful...

     

A probiotic supplement may help to manage conditions like irritable bowel syndrome (IBS), and inflammatory bowel diseases (IBD) such as ulcerative colitis. Additionally, they may also help relieve symptoms from antibiotic-related diarrhea and similar gastrointestinal issues from viral infections seen in children.⁴

So what does this mean for you?

     

If you think probiotics may benefit you, seek advice from your healthcare provider before taking a supplement as there may be risk for some people.² Currently, more research is needed to determine whether probiotics can offer the potential benefits that are often claimed.²  Most healthy people do not need to take a supplement, but instead should focus on incorporating probiotic rich foods into their diet to support healthy immune and digestive function by discouraging the growth of unwanted bacteria.

References:

1. Are probiotics right for you? Tufts University Health & Nutrition Letter. 2011;29(9):4-5.https://search-proquest-com.ezproxy.uvm.edu/docview/906040336?accountid=14679. Accessed January 16, 2017.
2. Douglas, Sanders. Probiotics and prebiotics in dietetics practice.Journal of the American Dietetic Association. 2008;108(3):510-521. doi: 10.1016/j.jada.2007.12.009
3.Probiotics: Know what works, what doesn’t. Tufts University Health & Nutrition Letter.
2013;31(2):6.https://search-proquest-com.ezproxy.uvm.edu/docview/1365656271?accountid=14679. Accessed January 16, 2017.
4. Williams N. Probiotics. American Journal of Health-System Pharmacy. 2010;67(6):449-458. DOI: 10.2146/ajhp090168.

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Health Food or Snack Food? Seeing Beyond Marketing Schemes

 

Submitted by Mattie Alpaugh

Edited by Marcia Bristow MS RDN CSSD CD

Have you ever been swayed into buying a product because of its nutrition marketing? Most of us have. Many packaged foods in the grocery store have labels advertising that they are “made with real fruit or vegetables.” Such health claims often disguise snacks as nutritious foods.

First, let us look at why companies promote that their products contain fruits or vegetables.  We all know that fruits and vegetables are good for us, because they contain vitamins, minerals, and natural fiber. Despite these benefits, few Americans (13%-20%) eat the recommended three to four servings of fruit a day.  And worse, only 11%-18% of Americans eat the recommended five servings of vegetables a day.^1,2 Food manufacturers know that many people are trying to increase the amount of fruits and vegetables that they eat, and use this to sell their products.³

The problem with buying processed foods made with fruits and vegetables is that these ingredients are often added to food products in a powdered form. This powder lacks much of the fiber and some of the vitamins and minerals found in whole fruits and vegetables.³ Ingredients that have been heavily processed can be identified by the use of terms such as dehydrated, extract, starch, proprietary blend or other terms that indicated they are not the ingredient in its whole form. These “healthy” snacks are also frequently made with added oils, sugar, and salt. Look for these added terms and ingredients listed on labels, and check the nutrition label for fat, sodium, and sugar content. If any of these amounts are greater than 5% per serving, eat this food sparingly like you would any other snack.

When choosing a healthy snack, read the nutrition label, check the ingredient list, and then decide if the item is the healthy choice you were looking for. Choose whole, fresh foods instead of food products that claim to contain healthy ingredients but are ultimately a snack food.  Take a moment to compare the following snack food to the real thing.  

References:

1.     Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Americans do not meet federal dietary recommendations. The Journal of Nutrition. 2010;140(10):1832-1838. doi:10.3945/jn.110.124826.
2.     Moore LV, Thompson FE. Adults meeting fruit and vegetable intake recommendations- United States, 2013. Morbidity and Mortality Weekly. CDC. 2015;64(26):709-713.
3.     3. Leibman B. Hijacked: how the food industry turns diet advice into profits. Nutrition Action Newsletter. 2014; October:3-7.

Simple Tips for Budget-Friendly Food Shopping

Submitted by Claire Leitch

Edited by Marcia Bristow MS RDN CSSD CD

Is food shopping a time-consuming chore for you? Do you struggle to find healthy and affordable foods? Try these simple tips and tricks to make grocery shopping on a budget a quick and easy task.

Before making a trip to the store,¹ plan a few meals for the upcoming week, and try using foods you already have on hand. Check your favorite grocery store’s weekly flyer for deals and coupons then make a list of items you need to purchase based on your meal plan, foods you already have, and what’s on sale. Lastly, don’t go grocery-shopping hungry.² Remember to eat before you shop!

Once at the store, you will notice that the produce is usually located to the left or right of the entrance, the calorie-dense, low-nutrient processed foods are in the center aisles, and the refrigerated foods are around the perimeter. Food items like milk, bread, and other staples are spread out across the store. The most expensive products are stocked on shelves at eye-level, while less expensive versions of the same product are stocked on the top and bottom shelves. These are a few of the many strategies used by grocery stores to tempt you into spending more. Fortunately, there are a few strategies that may save you time and money:³ 

• Shop the perimeter to limit the amount of highly processed foods purchased.
• Fill half of your cart with fruits and vegetables; remember that canned and frozen fruits and vegetables are great options when out of season.
• Choose the store brand for lower priced products of equal quality.
• Buy meat when it is on sale and freeze for later use to save money on this expensive item.
• Stick to your list; avoid impulse purchases while waiting in the check out line. 

These simple tips for smart shopping can help you save time, money, and energy at the grocery store.⁴

References:

1. Nestle M. What to eat. New York: North Point Press; 2007.
2. Tal A, Wansink B. Fattening Fasting: Hungry Grocery Shoppers Buy More Calories, Not More Food. JAMA Internal Medicine. 2013;173(12):1146-1148. doi:10.1001/jamainternmed.2013.650.
3. Brown L. Good and cheap: eat well on $4/Day. New York: Workman Publishing; 2015.
4. Atkins KG, Kim YK. Smart shopping: conceptualization and measurement. International Journal of Retail & Distribution Management. 2012;40(5):360-375. doi:10.1108/09590551211222349.

Have It Your Way? Environmental Factors Influencing Food Choices

Submitted by Michael Murphy

Edited by Marcia Bristow MS RDN CSSD CD

Have you ever wondered why you ate that second helping of mashed potatoes? Or, why you chose to eat that extra slice of pie despite being full? The answer may be that the environment in which you selected and ate your meals may have affected what you ate and how much. By recognizing how your surroundings influence eating habits and preferences, you can adjust your environment to make healthy, more nutritious options the easy options. The following explores ways to change your environment so it is easier to make healthier choices.

Using smaller plates is one method that may help reduce food portions.  Researchers at Cornell found that using ten-inch plates, compared to twelve-inch plates, may reduce food intake by up to 22%.  The calorie reduction from using a smaller plate could result in an eighteen pound weight loss in just one year.

Another useful strategy is decluttering the dining room table at mealtime.  When dining, leave serving dishes in the kitchen and keep only plates, glasses, and utensils on the table. You are more likely to reach for seconds when food is at the table, right in front of you. Simply keeping serving dishes out of sight and reach, you can decrease the amount you and your family eat by as much as 20%.

Finally, the arrangement of items in the refrigerator may influence your food choices. Research shows you are three times more likely to reach for and eat the first food you see. By organizing your refrigerator with more nutritious options towards the front, you increase the likelihood of selecting meals and snacks that are part of a balanced diet.

Every day, you make hundreds of decisions about food and, without realizing it, your surroundings may be influencing those decisions. The good news is you can use your environment to reduce your portions and select more nutritious meals and snacks. By using some of these quick and simple tips, you can create an environment that makes selecting healthy, nutritious meals and snacks the easy choice.

  

References:

1.     Wansink, B., & Van Ittersum, K. (2006). The visual illusions of food: Why plates, bowls, and spoons can bias consumption volume. The FASEB Journal, 20(4), A618-A618.

2.     Cornell Food & Brand Lab. (2010, April 26). New study: The kitchen-counter diet. ScienceDaily. Retrieved May 1, 2017 from www.sciencedaily.com/releases/2010/04/100426182008.htm

3.     Wansink, B. (2007). Mindless eating: Why We Eat More Than We Think. Bantam.