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2010 Dietary Guidelines: Focus on Nutrient Density

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According to Monday’s announcement of the 2010 Dietary Guidelines for Americans, proper balance is the key to a healthy diet.  The Guidelines point out that many Americans consume less than optimal intake of certain nutrients even though they have adequate resources for a healthy diet. The Guidelines also recommend that Americans focus on consuming nutrient-dense foods and beverages.

Though the concept of “nutrient density” is either new or misunderstood by many consumers, it’s basically a term that speaks to the amount of good, solid nutrition you can pack into a food for the fewest calories possible. And eating highly nutritious, lower calorie foods (i.e., nutrient dense foods) can have obvious implications for promoting weight control and good health.  A “poster child” for nutrient density is the egg. Try to think of a natural food product besides the egg that packs so much nutrition- -13 vitamins and minerals and 7 gms of high quality protein, into a 70 calorie package. I’ll bet you can’t do it.  So it’s no accident that the recent Guidelines call out eggs in a number of instances as an example of a good nutrient dense food. Coupled with the fact that an egg costs only about $0.15 per serving, it’s understandable to think why the egg should be considered one of our most “efficient” foods (efficient calorically/nutritionally; efficient economically!).

So how can you bring a little more nutrient density into you own diet?  An easy fix is to substitute an egg in the morning (70 kcals) for (the admittedly more convenient) Pop Tart (210 kcals; 8 gms fat; 13 gms sugar). Another would be to replace protein foods that are higher in solid fats (e.g.-certain cuts of meat) with choices that are lower in solid fats and calories   (e.g.-fish, chicken, eggs).

Obviously there is a bit of individuality in how we can bring a little more “nutrient density” into our lives. However you choose to do it, focus on foods that will give you the most “bang-for-your buck” nutritionally; foods low in calories that are highly nutritious. They do exist. You just may have to search a bit!

-Mitch

2010 Dietary Guidelines: Focus on High Quality Protein

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On January 31st, the USDA and HHS presented the 2010 Dietary Guidelines and thereby upheld their Congressionally mandated responsibility to provide science-based nutritional and dietary guidance to the general public in a document that serves as the foundation for federal nutrition education and promotion programs. This was the first time the dietary guidelines were based on an evidence based body of scientific knowledge, reviewed by an elite group of scientific advisors, and written to suggest best practices for the many stakeholders that produce and deliver food to the American public. This is no small task and those who participated should be widely commended.

A main focus of the guidance is to consume nutrient dense foods. Nutrient density, possibly an unfortunate term, defines a food by its nutrient content for the amount of calories it provides. According to the 2010 Dietary Guidelines for Americans, individuals should “increase the amount and variety of seafood consumed” and “replace protein foods that are higher in solid fats”. Choosing foods that supply high quality protein with minimal solid or unhealthful fats would be an example of nutrient density. If seafood and fish were plentiful and affordable it would be easy to “increase the amount and variety of seafood consumed” as recommended. Milk, meat, poultry, and eggs in addition to seafood supply high quality protein along with many valuable nutrients in natural combinations that have supported life on earth and allowed mankind to evolve. Therefore, for optimal health it is important to vary lean protein foods including lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds to get a full complement of all the needed nutrients.

Although the 2010 Dietary Guidelines are correct in stressing the importance of incorporating more fruits, vegetables and whole grains into the American diet, it is still important to remember that high quality protein foods supply many nutrients such as heme iron, vitamin B12, calcium and zinc which are in short supply in fruits/vegetables and whole grains. If there are foods to be avoided, I would suggest the grain based desserts (pie, pastry, granola bars) which from the tables and charts within the guidance document appear to supply substantial amounts of both solid fats and added sugar without a sufficient nutrient balance.

– Marcia

Eggs are Nutrient-Rich; an Egg-A-Day is OK

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As a registered dietitian I’ve always been asked about “healthy foods”. I know at parties people watch what I take from the buffet table and feel a little uncomfortable eating decadent foods when I’m around. This is strange since my philosophy is to enjoy foods but make a diet of those which supply the most nutrients whenever possible.

This is why I was happy to see the list of “The 10 most healthy foods” posted last week on the HealthKicker blog. This list offers a reasonable list of foods that are both delicious and nutrient rich. The list doesn’t mention only trendy foods that are examples of good marketing but instead foods that have stood the test of time. On the list are berries, dark leafy vegetables, whole grains, fatty fish, dairy, beans/legumes, nuts, sweet potatoes, tomatoes and eggs. Not very radical but reasonable, these foods won’t make you stand out at parties but will help supply the nutrients needed for maintaining good health. In fact, just recently my youngest child who is now officially an adult came home from college and remarked at dinner that he never noticed that I always cook “healthy”. By this he meant, I offer a variety of vegetables at meals and I rarely fry foods or use gravies. I consider it a success that it took so long for him to notice that this was different than what he observed others eating. He hasn’t suffered, but learned to enjoy foods and preparations that are naturally healthy.

I mentioned trendy foods and this is a point worth repeating.  HealthKicker blog points out the various reasons natural foods are full of nutrients. For example, the nutritional content of an egg as a source of high-quality protein, choline, lutein and zeaxanthin is mentioned in relation to the role in pregnancy, eye health and the prevention of age-related macular degeneration.  This is very timely information considering the upcoming release of the 2010 Dietary Guidelines which is our government’s guidance for getting adequate nutrition from the American food supply. In fact, the 2010 Dietary Guidelines Advisory Committee concluded in their scientific report that the consumption of one egg a day is not associated with an increased risk of coronary heart disease or stroke in health adults. Now that’s a food trend that good to see is back in style.

– Marcia

Breakfast is important; tips for making it nutritious

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breakfast egg bagel

An article posted the other day in the Washington Post, Consumer Reports Insights: Breakfast is important; tips for making it nutritious, discusses the importance of the breakfast meal. With respect to eggs, the author states, “…having (eggs) at breakfast helps dieters lose weight … possibly because they’re so filling that they reduce the chance of overeating later. People with normal levels of LDL (bad) cholesterol who limit their intake of saturated fat can safely eat up to seven eggs a week; those with high LDL should limit themselves to four, or use egg whites or an egg substitute.” Recent research conducted at the University of Connecticut and Louisiana State University, among other places, supports the author’s contentions.

In addition, newer data from the University of Illinois indicates not only the importance of eating breakfast, but also the importance of consuming adequate protein during the breakfast meal to support muscle growth and repair. The typical American eating pattern consists of marginal protein intake at breakfast and lunch, with the largest amount of protein consumed doing the dinner meal. Researchers suggest that protein intake should be spread more evenly throughout the day, with similar quantities (some say as much as 30g per meal) consumed at breakfast, lunch, and dinner. Eggs are a great way to ensure optimal protein intake during the breakfast meal.

Another Welcome to Nutrition Over Easy!

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Welcome to Nutrition Over Easy, a new blog where seasoned health and nutrition professionals will give their perspective on current nutrition issues of the day. My name is Marcia Greenblum, and – in addition to being a Registered Dietitian for 30 years – I am the Senior Director of Nutrition Education at ENC. My role is to communicate somewhat complex scientific research findings into language that is understandable and actionable. A large part of my role is to monitor developments in the field of nutrition including food and health trends, government policy and regulations, research conclusions or misunderstandings and bring that information to health practitioners. The health practitioner; dietitian, nurse practitioner, physician or physician assistant, is often asked to offer dietary guidance and I try to supply the information they need and clear up misperceptions especially concerning foods like eggs. It is my hope that no one is given inappropriate advice or told to avoid foods that are natural sources of healthy nutrients and everyone is able to make informed choices.

In the coming months, I’ll be posting on Nutrition Over Easy about many different topics, including:

Nutrition in context: How to fit recent scientific findings into a long term healthy diet and lifestyle. What makes sense and what seems like a passing fad, what are the risks vs. the benefits of adhering to certain dietary patterns? I’ll offer the perspective of someone who has participated in experimental research, clinical practice, academia and industry in addition to raising 3 children while working full time.

In addition to enjoying scientific meetings and healthcare professional conferences both for my role with ENC and for professional development, I have always enjoyed cooking and felt comforted when involved with food and its preparation. My husband and I travel extensively and enjoy exploring the best in traditional cuisine as well as the latest in restaurant innovation.

I’m excited to be a contributor to this blog, and I’m looking forward to your feedback and questions!