Trends in American Dietary Practices

ª Americans are more nutrition conscious.

ª There is a growing demand for vegetarian food and healthy food options.

ª There is an increase in availability and consumption of functional or fortified foods.

ª Many people want to know the nutritional details of their food selection.

ª Restaurants and fast food establishments have the nutritional information found on food labels and offer healthy options.

ª Despite all these many still go for fast food especially those individuals who are less likely to exercise.

ª There is a trend toward lower fat diets; vegetable fats are selected over animal fats but total fat intake is still higher than recommended (no more than 35% of total calories).

ª People are trying to eat more fresh fruits, vegetables and whole grain or high fiber products.

ª The intake of fruits and vegetables are increasing but still not meeting the amounts recommended by the US Department of Agriculture (5-9 servings or 4 ½ cups).

ª Americans are eating less beef and milk and more chicken and cheese.

ª When the public was advised to limit dietary fat, food companies substituted sugars for fat in many processed foods. This contributed to people increasing their calorie intake.

ª There is an increase in Italian, Mexican, and other ethnic eateries

ª There is an increase in intake of carbohydrates namely grains and cereals.

ª There is an increase in the rate of overweight and obesity in adults and children which can be due to eating more calories and/or inadequate exercise.

ª People are still not exercising enough (at least 30 minutes 5 days a week).

ª There is an increase in the intake of sugar and sugar containing foods especially soda.

ª People are still dining out more often than eating at home due to two-earner households; more fast food outlets make eating out more affordable and convenient; and increased advertising and promotion.

ª Retail stores (supermarket, grocery stores, convenience stores) offer ready to eat food easily accessible for busy families.

ª Foods eaten by children away from home are higher in fat, lower in fiber and calcium than foods eaten at home.

ª There are an increasing number of foods that contain artificial sweeteners including foods and beverages meant for children.

ª The diets of most American children fail to meet national nutrition guidelines.

ª Most American children do not get the recommended levels of daily physical activity.

ª The school plays an important role in changing children’s food habits. They spend about a third of every weekday in school.  In school they can consume up to 2 meals and a snack. Schools have different avenues for physical activity. Children take health education courses and receive health services.

ª  Schools can work together with policymakers, parents, communities and health advocates so that children can eat healthfully, be physically fit, and develop lifelong habits that contribute to wellness.

ª The US Department of Agriculture and other health and nutrition related organizations can advertise on television, radio, magazines, newspapers and the social media to educate the public on healthful eating and physical activity.

ª There is an increase in concern about the safety of our food supply and a growing demand for organic and natural foods.

ZOOCHEMICALS

¶  They refer to the natural, healthy 
        promoting components found
        in animal foods.

¶   ¶ These substances provide the animals 
            protection against disease.

¶   ¶ Zoochemicals come from the plants that 
            animals eat.

     

Zoochemical	Benefit
Omega-3 fatty acids: EPA Cold water fish especially salmon, herring, tuna, trout, mackerel and whitefish	Reduces inflammation & blood clotting; protects against heart disease; may reduce the risk of irregular heartbeat, type 2 diabetes, cancer, & Alzheimer’s disease
DHA Cold water fish, fortified milk and eggs, and fish oil	Reduce disorders such as schizophrenia, depression and attention deficit; vital for brain and eye development in infants;        may ease discomfort from rheumatoid arthritis
Conjugated Linoleic acid                 Meat and dairy                 products	Suppress  cancer cell development; may help reduce risk of heart disease; boost immune system;        build lean muscles; reduce body fat in animals;       improve milk production in cows
Lutein & Zeaxanthin                 Egg Yolks	May protect against macular degeneration, cataracts; shield the eye from harmful blue light; improve eye health

Resistant Starch—another form of Fiber

v   

v             vSoluble Fiber

Ø Found in fresh and dried fruit, oats, peas, beans, barley, seeds, psyllium, some vegetables

Ø Can help lower blood cholesterol and glucose levels

                  

v  

   vInsoluble Fiber

Ø Found in whole wheat flour, wheat germ, unprocessed bran, nuts, many vegetables, whole grain bread and cereals

Ø promotes the movement of material through your digestive system and increases stool bulk

Ø The recommended amount of fiber is 25-38 grams per day.     

               

v vResistant Starch

Ø It is a carbohydrate that is not digested in the small intestine. It passes into the large intestine where it is fermented.

Ø Found in beans, peas, lentils, whole or partially milled grains and seeds, potatoes, under ripe bananas, cooked plantains, barley, corn, brown rice, and oatmeal       

Ø Small amounts of resistant starch are produced by processing and baking of cereal and grain products. Examples are cooked and chilled pasta, cold rice and potato salad.

Ø They are found in many new functional fibers added to processed foods such as inulin, polydextrose, and indigestible dextrins.

Ø Hi-maize is a natural resistant starch made from high amylose corn that is not genetically modified. It is used to replace flour and is increasingly found in breads and pastas. It is available at King Arthur Flour, Ener-G Foods, and Wegman’s Super Pasta. It can be used as a replacement for wheat products required for gluten free diet.

                                                

Benefits of Resistant Starch

•  Helps prevent constipation
•   It is a prebiotic fiber. It encourages the growth of healthy bacteria in the  bowel and discourages the growth of harmful bacteria.
•  Creates a more acidic environment in the intestine and reduces the production of harmful substances.
•     Helps control blood glucose levels and may help to improve insulin resistance in people with type 2 diabetes.
•  When added to processed foods they reduce the impact of that food to raise blood glucose.
•  Increases absorption of minerals such as calcium.
•  They block absorption of potentially toxic or carcinogenic substances
•  They increase satiety or the feeling of fullness after a meal and may help in weight loss.
•  When resistant starch is present in the diet, dietary fat is used first for energy before it has a chance to be stored as body fat. This may help with weight management.
•  When added to food it does not affect taste or texture. It also lowers the calorie content of foods because it provides 2-3 calories per gram compared to 4 calories per gram for other carbohydrate foods.
•  Up to 45 grams of fiber from resistant starch can be tolerated without digestive side effects due to its slow fermentation.
•  Studies have shown that about 15-20 grams per day of resistant starch provides health benefits.

Note that you will not see “resistant starch” in the ingredient list. Natural resistant starch may be listed as fiber on the nutritional information label. Some resistant starches are labeled as “resistant cornstarch” or “corn starch”, “maltodextrin”, “modified food starch” or “dextrin”.

Prebiotics

 ·  They are nondigestible food fiber that stimulates the growth and activity of

     bacteria in the intestine.  

    How do Prebiotics work

 ·        They help probiotics grow in the gut.

·          ·         It is important to consume prebiotics with probiotics to encourage

           probiotic organisms to survive in the human gut.

·          ·        They consist mainly of soluble fiber and oligosaccharides which are

           carbohydrates.

·         ·         They release short chain fatty acids which decrease the pH of the colon.

     

        Benefits of Prebiotics

•            The decrease in pH enhances mineral absorption, particularly calcium, iron, and magnesium possibly lowering the risk of osteoporosis.
•            Decrease in pH also rid the gut of harmful bacteria
•     They may decrease cholesterol and triglyceride levels
•   Reduce the risk of colon cancer
•     Promote better gut integrity and function
•  Boost the immune system
•  Stabilize blood glucose levels
•  Help prevent constipation 

     Sources of Prebiotics

•  Asparagus
•  Bananas
•  Barley
•  Berries            
•  Bran
•  Chicory root
•  Honey
•  Garlic
•  Jerusalem artichokes
•  Leafy greens
•  Leeks                 
•  Legumes
•  Oatmeal
•  Onion
•  Psyllium                      
•  Rye
•  Wheat
•  Oligosaccharides

ü Fiber gums

ü Fructo-oligosaccharides (FOS)

ü Inulin

ü Isomalto-oligosaccharides

ü Lactilol

ü Lactosucrose,

ü Lactuloses

ü Oligofructose

ü Pyrodextrin

ü Soy oligosaccharide

ü Transgalacto-oligosaccharide (TOS)

ü Xylo-oligosaccharide

Prebiotics can be sprinkled on food; stirred into liquid; taken in capsule form; or purchased in prebiotic-fortified foods and beverages, such as sports drinks.              


                                    

Those who are immunocompromised or have inflammatory bowel problems should consult your doctor before taking these supplements.