KTK-Nutrition

I just started teaching another semester of nutrition.   Each semester I ask students to write down some of their nutrition questions on a stickie note and then post them on the board.   Throughout the semester I answer the students' questions.   One of the students asked “ What is the best way to minimize sugar intake ?”    What “sugars” should we cut back on? Many people are confused about sugars in our foods.   We should cut back on “added sugars” but what about the natural sugars occurring in foods?  Added Sugars – how much should we have in our diets? Many foods we eat have sugar added to the food.   Surprisingly, most foods we buy in the store such as soup, pasta sauce, catsup and many more foods have sugar added during the manufacturing process.   The 2015-2020 Dietary Guidelines for Americans recommends we limit “calories from added sugars to no more than 10% each day.   That’s 200 calories or about 12 teaspoons, fo...

The USA is well known for its safe food supply.   But there are foods and ingredients in the USA that are banned in other countries.   Each country and the European Union have their own food standards so what can be sold in one country may be banned for sale in another country.    Go on a trip to another country and you will see American food everywhere.   In France, you can easily stop at a McDonald’s for their coffee or food.   Our fast food restaurants seem to populate the globe.   But some foods you can easily buy in the USA are not sold in some other countries.   Or, there are some ingredients you can find on food labels in the USA but not in some countries.   What are some of these ingredients and what countries ban them?      1.     Artificial Food Dyes :     Many candies and other foods are colorful because of artificial food dyes.   M&M’s – one of my favorite snacks, especi...

Carbs, carbs, carbs.   Last week we discussed two big carb myths .   One, the myth that grains are bad for you when they are not.   Two, that carbs are fattening when carbs such as whole grain carbs are good for your health, help you feel fuller and help one lose weight, not gain weight.      This week we will review any more myths about carbs .   Are you falling for some of these carb myths?   For every fact out there about carbs, you probably can find some fake information about carbs.   Before believing some of these fake posts, check out the information on WebMD, Mayo Clinic, a .gov website to see if the information is true. Myth #3:   Natural Sugars:   good or bad? Sugars – Americans eat a lot of sugar.   Some of the “sugar” is natural and already present in food.   But much of the sugar in our diets is added to foods.   Look at the ingredients on food in your pantry and you may be surprised at how many ...

So much bad information about carbs.   People are always “cutting their carbs”.   There are some carbs you should cut, but other carbs are quite healthy and ones you need in your diet.   Environmental Nutrition has a great article on “ Are Carbs the Enemy?   Six Myths about Carbs ”.   Ever go out to eat with someone and they take off the bun from the hamburger because they think “bread is fattening” but then they go on to eat the French fries and a large dessert?   My daughter observed some women going past the bread aisle because “bread is fattening” but then loaded their shopping cart with pastries.   One has to wonder why bread is fattening but somehow pastries aren’t? Myth #1:   Grains are bad for you Actually, you want grains and carbs in your diet.   About half the calories you take in each day, should be carb calories.   Grains are a great way to get carbs, especially whole grains as whole grains add so many important nu...

So many things are added to the foods we eat.   An interesting article appeared in the paper about food additives and our health, especially children’s health.   It is actually hard to find and eat foods that are additive free.   Especially if you buy a lot of ready made food or eat at Fast Food restaurants.   This article is based on the American Academy of Pediatrics (AAP)new policy statement which encourages families to try to reduce exposure to the synthetic chemicals in our foods.   Three types of synthetic chemicals are focused on, the chemicals in: food colorings, preservatives and the chemicals found in food packaging. What harm are these food additives causing? According to the AAP, some food additives can interfere with children’s hormones, their growth and development.   Some additives are linked to an increased risk of childhood obesity.    How many food additives are there? You may be surprised to learn that over 10,000...

Skipping breakfast?   Not a good idea for your health.   Your body has “fasted” all night and is ready to refuel every morning.   People who skip breakfast, really don’t.   They may not eat anything before they leave for work each day, but then hit the snack machines at 9 or so for a “not-so-healthy- breakfast”.   Breakfast really means, Break the Fast.    Our breakfast habits are changing given time constraints and other food options.   So what are people eating for breakfast?   A recent article in the Minneapolis Star Tribune, Cereal-Makers try to get millennials back , highlighted how cereal consumption is down and especially the millennials are opting for other choices such as a granola bar.   Simple, easy to carry and fast to eat.   Cereal – many people still enjoy cereal for breakfast but it is dropping from 31% of us in 2009 to 26.8% in 2015.   What are the top 5 breakfast cereals? Cereal Market...

One more manufacturer is getting on the bandwagon of taking out artificial flavors and colors from its products.   General Mills has announced it will be removing artificial colors and flavors from its cereals.   General Mills is already way ahead of its competitors when it comes to nutrition.   General Mills has taken out all high fructose corn syrup.   All General Mills cereals are whole grain.   In contrast, the first ingredient in Froot Loops made by Kellogg’s is sugar.   This means Froot Loops are mostly sugar.   Trix – a popular cereal among kids and even adults.   Trix will still have those vibrant colors but not from artificial ingredients.   General Mills will be using fruits and vegetable juice and spices to provide the colors so many kids like.   But probably good bye to blue and green as they haven’t yet figured out how to make those colors with natural ingredients. Reese’s Puffs will also be undergoing a color changes. ...