tag:theconversation.com,2011:/africa/topics/nutrition-910/articlesNutrition – The Conversation2024-03-28T05:50:27Ztag:theconversation.com,2011:article/2263892024-03-28T05:50:27Z2024-03-28T05:50:27ZA hollow egg or the whole basket? How much chocolate should my kid eat this Easter?<p>Easter is the time for chocolate. The shops are full of fantastically packaged and shiny chocolates in all shapes and sizes, making trips to the supermarket with children more challenging than ever. </p>
<p>Meanwhile kids are receiving chocolate eggs at every turn from friends, relatives and the Easter Bunny (or bilby). </p>
<p>But this can also make it very tricky for parents to manage their kids’ chocolate intake. </p>
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Read more:
<a href="https://theconversation.com/each-easter-we-spend-about-62-a-head-on-chocolates-but-the-cost-of-buying-unsustainable-products-can-be-far-greater-225784">Each Easter we spend about $62 a head on chocolates, but the cost of buying unsustainable products can be far greater</a>
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<h2>What’s in chocolate?</h2>
<p>There are potential health benefits of chocolate. Cocoa beans are rich in fat, vitamins, minerals and phenolic compounds (or phytochemicals) which have been shown to <a href="https://pubmed.ncbi.nlm.nih.gov/23462053">reduce blood pressure</a>. </p>
<p>But these phenolic compounds taste so bitter they make raw cocoa almost inedible. And this is where food processing steps in. </p>
<p>Sugar, milk fat and other ingredients are added to make milk chocolate – the amount of cocoa used is small. By the time you get to “white chocolate” there is no cocoa at all.</p>
<p>Overall, <a href="https://pubmed.ncbi.nlm.nih.gov/29903472/">studies on the health benefits</a> of chocolate show very weak evidence that chocolate is good for our health.</p>
<p>If there is a benefit, it comes from very dark, bitter chocolate with a high proportion of cocoa (and phytochemicals), which children tend not to like. Dark chocolate sometimes gives adults a “mood boost” as it contains caffeine. </p>
<figure class="align-center ">
<img alt="Chopped up dark chocolate on a board." src="https://images.theconversation.com/files/584317/original/file-20240326-24-t89j1r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/584317/original/file-20240326-24-t89j1r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=403&fit=crop&dpr=1 600w, https://images.theconversation.com/files/584317/original/file-20240326-24-t89j1r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=403&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/584317/original/file-20240326-24-t89j1r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=403&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/584317/original/file-20240326-24-t89j1r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=507&fit=crop&dpr=1 754w, https://images.theconversation.com/files/584317/original/file-20240326-24-t89j1r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=507&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/584317/original/file-20240326-24-t89j1r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=507&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Dark chocolate is higher in bitter phytochemicals, which children do not tend to enjoy.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/brown-dried-leaves-on-white-ceramic-plate-4ewSZirtA7U">Sigmund/ Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<h2>How much chocolate should kids eat?</h2>
<p>All types of chocolate are classed as “discretionary” foods, the same as biscuits, cake and sugary drinks. This means they should be considered as treats. </p>
<p>As a rough guide, kids aged two to three years should not have more than one serve per day of <a href="https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-children-adolescents-and-toddlers">discretionary foods </a> and for older kids up to three serves per day. Translating this into “chocolate”, a serve of chocolate would be 25–30g. An average hollow chocolate Easter egg weighs in at around 100g. </p>
<p>But it is OK for children to have some chocolate as a treat. Kids are not going to go sugar crazy if they enjoy eating their bunny or have some extra chocolate over the Easter break. </p>
<p>If children eat only chocolate through the day, this could lead to a <a href="https://pubmed.ncbi.nlm.nih.gov/30951762/">sugar crash</a> and leave kids hungry and cranky at bedtime. So make sure you fill them up with real food before letting them at the chocolate eggs. </p>
<p>Babies should not be offered chocolate as it will sensitise them to overly sweet flavours. But those <a href="https://growandgotoolbox.com/digital-resources/lumpy-road-to-solids">more than six months old</a> can join in the fun with a “real egg” hard boiled.</p>
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<img alt="Two young children hold boxes containing small, chocolate eggs in foil wrapping." src="https://images.theconversation.com/files/584314/original/file-20240326-28-46r6h3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/584314/original/file-20240326-28-46r6h3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/584314/original/file-20240326-28-46r6h3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/584314/original/file-20240326-28-46r6h3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/584314/original/file-20240326-28-46r6h3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/584314/original/file-20240326-28-46r6h3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/584314/original/file-20240326-28-46r6h3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">It is OK for kids to have chocolate as a treat.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/kids-holding-box-with-candies-7281861/">RDNE Stock Project/ Pexels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<h2>How can you manage Easter festivities?</h2>
<p>When planning treats for your kids, there are a few things you can do to manage the chocolate:</p>
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<li><p>if you are buying eggs and bunnies, compare the weight of products to help you choose a suitable serving size for your child’s age</p></li>
<li><p>use small, individually wrapped eggs in your egg hunt. Smaller pre-wrapped portions help parents manage consumption over time without nagging and demonising chocolate as a “<a href="https://theconversation.com/how-can-kids-have-a-healthier-halloween-and-what-do-you-do-with-the-leftover-lollies-216634">bad food</a>”</p></li>
<li><p>ask family members to buy an alternative gift such as a book or game to reduce the sheer quantity of chocolates entering the house at Easter</p></li>
<li><p>remember bunnies eat carrots too! Offer savoury snacks before the chocolate to help fill them up with essential nutrients before they have their treats. </p></li>
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Read more:
<a href="https://theconversation.com/heres-why-having-chocolate-can-make-you-feel-great-or-a-bit-sick-plus-4-tips-for-better-eating-202848">Here's why having chocolate can make you feel great or a bit sick – plus 4 tips for better eating</a>
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<img src="https://counter.theconversation.com/content/226389/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Clare Dix receives funding from a Department of Health and Aged Care Preventative Health grant. </span></em></p><p class="fine-print"><em><span>Helen Truby has received funding from the Commonwealth Department of Health: Public Health and Chronic Disease program for the Grow and Go Toolbox, the Medical Research Future Fund, National Health and Medical Research Council, The Victorian Cancer Agency and the AJ Logan Trust.</span></em></p><p class="fine-print"><em><span>Stella Boyd-Ford recives funding for employment from a Department of Health and Aged Care Preventative Health grant.</span></em></p>Easter is the time for chocolate. This can also make it very tricky for parents to manage their kids’ chocolate intake.Clare Dix, Research Fellow in Nutrition & Dietetics, The University of QueenslandHelen Truby, Professorial Research Fellow, School of Human Movement and Nutrition Sciences, The University of QueenslandStella Boyd-Ford, Research Fellow with the Grow&Go Toolbox, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2251572024-03-26T12:39:27Z2024-03-26T12:39:27ZHelping children eat healthier foods may begin with getting parents to do the same, research suggests<figure><img src="https://images.theconversation.com/files/580459/original/file-20240307-24-3kjt9u.jpg?ixlib=rb-1.1.0&rect=241%2C160%2C6186%2C4255&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Everyone agrees kids should eat healthy foods. But parents are often left out of that message.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/african-american-mother-feeding-her-happy-son-with-royalty-free-image/1126065782?phrase=parent%20feeding%20child">skynesher/E+ via Getty Images</a></span></figcaption></figure><p>Most parents, educators and policymakers agree that children should eat healthy foods. However, our peer-reviewed paper suggests the strategy adults often use to achieve that <a href="https://doi.org/10.1177/00222437231184830">can sometimes backfire</a>. Fortunately, there’s an easy fix.</p>
<p><a href="https://kelley.iu.edu/faculty-research/faculty-directory/profile.html?id=KGULLO">We</a>, <a href="https://business.pitt.edu/professors/peggy-liu/">along</a> with fellow marketing scholars <a href="https://www.hkubs.hku.hk/people/lingrui-zhou/">Lingrui Zhou</a> and <a href="https://www.fuqua.duke.edu/faculty/gavan-fitzsimons">Gavan Fitzsimons</a>, conducted five experiments with over 3,800 parents as well as 10 in-depth interviews. We found that parents tend to choose unhealthy foods for themselves after choosing a healthy meal for their young children. This happens because parents said they are uncertain whether their child will eat their healthy dishes, and so they use their own meal as backup to share to ensure that their child at least eats something. </p>
<p>This dynamic is not ideal. For one, it could result in parents eating unhealthier foods, and children may also end up eating unhealthily if they eat mostly from their parent’s plate. Additionally, it does not set a good example of healthy eating.</p>
<p>How, then, to change this dynamic?</p>
<p>After testing several interventions, one stood out as particularly simple and effective: nudging parents to think of their meals as their own, rather than backup options for their kids.</p>
<p>We partnered with a nursery school that was interested in promoting healthier eating among children. Parents associated with the school were offered a free family dinner. Parents first chose a meal for their child from a healthy kid’s menu. They then chose a meal for themselves from a menu that had a mix of healthy and unhealthy options. Half of the parents – randomly assigned – saw a menu that prompted them to think of their own meal as “for you and only you!” The other half did not see this additional prompt to think of their own meal as only for them. </p>
<p>This intervention was successful: By encouraging parents to think of their meal as their own, it made about a third more likely to choose the healthy option for themselves.</p>
<p>Our findings suggest policymakers and schools may want to consider the role parents – and their food choices – play in efforts to encourage healthy eating among children. As for parents, we suggest nixing the backup plan and making sure both they and their children are eating nutritiously.</p><img src="https://counter.theconversation.com/content/225157/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Kelley Gullo Wight receives funding from the Duke-Ipsos Research Center & Think Tank.</span></em></p><p class="fine-print"><em><span>Peggy Liu receives funding from the Duke-Ipsos Research Center & Think Tank.</span></em></p>Not knowing whether their children will eat the healthy food put on their plates, parents may prepare a less healthy dish for themselves to serve as backup for the kids too.Kelley Gullo Wight, Assistant Professor of Marketing, Indiana UniversityPeggy Liu, Ben L. Fryrear Chair in Marketing and Associate Professor of Business Administration, University of PittsburghLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2262412024-03-25T05:14:48Z2024-03-25T05:14:48ZNew research suggests intermittent fasting increases the risk of dying from heart disease. But the evidence is mixed<figure><img src="https://images.theconversation.com/files/583947/original/file-20240325-24-b5vorr.jpg?ixlib=rb-1.1.0&rect=0%2C8%2C6000%2C3979&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/chrononutrition-chrono-watch-fruits-clock-intermittent-2134213237">Food Photo Master/Shutterstock</a></span></figcaption></figure><p>Intermittent fasting has gained popularity in recent years as a dietary approach with potential health benefits. So you might have been surprised to see <a href="https://www.bloomberg.com/news/articles/2024-03-18/intermittent-fasting-linked-to-heart-risks-in-research-surprise">headlines</a> last week suggesting the practice could increase a person’s risk of death from heart disease.</p>
<p>The news stories were based on recent <a href="https://newsroom.heart.org/news/8-hour-time-restricted-eating-linked-to-a-91-higher-risk-of-cardiovascular-death">research</a> which found a link between time-restricted eating, a form of intermittent fasting, and an increased risk of death from cardiovascular disease, or heart disease. </p>
<p>So what can we make of these findings? And how do they measure up with what else we know about intermittent fasting and heart disease?</p>
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<h2>The study in question</h2>
<p>The research was presented as a <a href="https://s3.amazonaws.com/cms.ipressroom.com/67/files/20242/8-h+TRE+and+mortality+AHA+poster_031924.pdf">scientific poster</a> at an American Heart Association conference last week. The full study hasn’t yet been published in a peer-reviewed journal.</p>
<p>The researchers used data from the National Health and Nutrition Examination Survey (<a href="https://www.cdc.gov/nchs/nhanes/about_nhanes.htm">NHANES</a>), a long-running survey that collects information from a large number of people in the United States.</p>
<p>This type of research, known as observational research, involves analysing large groups of people to identify relationships between lifestyle factors and disease. The study covered a 15-year period.</p>
<p>It showed people who ate their meals within an eight-hour window faced a 91% increased risk of dying from heart disease compared to those spreading their meals over 12 to 16 hours. When we look more closely at the data, it suggests 7.5% of those who ate within eight hours died from heart disease during the study, compared to 3.6% of those who ate across 12 to 16 hours.</p>
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Read more:
<a href="https://theconversation.com/does-intermittent-fasting-have-benefits-for-our-brain-223181">Does intermittent fasting have benefits for our brain?</a>
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<p>We don’t know if the authors controlled for other factors that can influence health, such as body weight, medication use or diet quality. It’s likely some of these questions will be answered once the full details of the study are published.</p>
<p>It’s also worth noting that participants may have eaten during a shorter window for a range of reasons – not necessarily because they were intentionally following a time-restricted diet. For example, they may have had a poor appetite due to illness, which could have also influenced the results. </p>
<h2>Other research</h2>
<p>Although this research may have a number of limitations, its findings aren’t entirely unique. They align with several other published studies using the NHANES data set.</p>
<p>For example, one <a href="https://www.sciencedirect.com/science/article/pii/S0939475323004209#appsec1">study</a> showed eating over a longer period of time reduced the risk of death from heart disease by 64% in people with heart failure.</p>
<p>Another <a href="https://www.frontiersin.org/articles/10.3389/fnut.2023.937771/full">study</a> in people with diabetes showed those who ate more frequently had a lower risk of death from heart disease.</p>
<p>A <a href="https://link.springer.com/article/10.1186/s12966-023-01556-5#Abs1">recent study</a> found an overnight fast shorter than ten hours and longer than 14 hours increased the risk dying from of heart disease. This suggests too short a fast could also be a problem.</p>
<h2>But I thought intermittent fasting was healthy?</h2>
<p>There are conflicting results about <a href="https://www.nature.com/articles/s41574-022-00638-x#Sec2">intermittent fasting</a> in the scientific literature, partly due to the different types of intermittent fasting. </p>
<p>There’s time restricted eating, which limits eating to a period of time each day, and which the current study looks at. There are also different patterns of fast and feed days, such as the well-known <a href="https://www.sciencedirect.com/science/article/pii/S0002916522002167">5:2 diet</a>, where on fast days people generally consume about 25% of their energy needs, while on feed days there is no restriction on food intake.</p>
<p>Despite these different fasting patterns, <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(24)00098-1/fulltext">systematic reviews</a> of randomised controlled trials (RCTs) consistently demonstrate benefits for intermittent fasting in terms of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8092432/">weight loss</a> and <a href="https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuad155/7475915">heart disease risk factors</a> (for example, blood pressure and cholesterol levels). </p>
<p>RCTs indicate intermittent fasting yields <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.23568">comparable improvements</a> in these areas to other dietary interventions, such as daily moderate energy restriction.</p>
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<img alt="A group of people eating around a table." src="https://images.theconversation.com/files/583949/original/file-20240325-29-244jlr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/583949/original/file-20240325-29-244jlr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/583949/original/file-20240325-29-244jlr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/583949/original/file-20240325-29-244jlr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/583949/original/file-20240325-29-244jlr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/583949/original/file-20240325-29-244jlr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/583949/original/file-20240325-29-244jlr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">There are a variety of intermittent fasting diets.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/photo-of-people-eating-together-3184182/">Fauxels/Pexels</a></span>
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<h2>So why do we see such different results?</h2>
<p>RCTs directly compare two conditions, such as intermittent fasting versus daily energy restriction, and control for a range of factors that could affect outcomes. So they offer insights into causal relationships we can’t get through observational studies alone. </p>
<p>However, they often focus on specific groups and short-term outcomes. On average, these studies follow participants for around 12 months, leaving long-term effects unknown.</p>
<p>While observational research provides valuable insights into population-level trends over longer periods, it relies on self-reporting and cannot demonstrate cause and effect. </p>
<p>Relying on people to accurately report their own eating habits is tricky, as they may have difficulty remembering what and when they ate. This is a long-standing issue in observational studies and makes relying only on these types of studies to help us understand the relationship between diet and disease challenging.</p>
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Read more:
<a href="https://theconversation.com/does-it-matter-what-time-of-day-i-eat-and-can-intermittent-fasting-improve-my-health-heres-what-the-science-says-203762">Does it matter what time of day I eat? And can intermittent fasting improve my health? Here's what the science says</a>
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<p>It’s likely the relationship between eating timing and health is more complex than simply eating more or less regularly. Our bodies are controlled by a group of internal clocks (our <a href="https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.123.323520#d1e1860">circadian rhythm</a>), and when our behaviour doesn’t align with these clocks, such as when we eat at unusual times, our bodies can have trouble managing this.</p>
<h2>So, is intermittent fasting safe?</h2>
<p>There’s no simple answer to this question. RCTs have shown it appears a safe option for weight loss in the short term.</p>
<p>However, people in the NHANES dataset who eat within a limited period of the day appear to be at higher risk of dying from heart disease. Of course, many other factors could be causing them to eat in this way, and influence the results.</p>
<p>When faced with conflicting data, it’s generally agreed among scientists that RCTs provide a higher level of evidence. There are too many unknowns to accept the conclusions of an epidemiological study like this one without asking questions. Unsurprisingly, it has been subject to <a href="https://www.forbes.com/sites/brucelee/2024/03/23/claims-that-intermittent-fasting-increases-death-risk-by-91-are-premature/?sh=223b055c428f">criticism</a>.</p>
<p>That said, to gain a better understanding of the long-term safety of intermittent fasting, we need to be able follow up individuals in these RCTs over five or ten years. </p>
<p>In the meantime, if you’re interested in trying intermittent fasting, you should speak to a health professional first.</p><img src="https://counter.theconversation.com/content/226241/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Recent research found eating within an eight-hour window increased risk of death from heart disease. But it’s complicated.Kaitlin Day, Lecturer in Human Nutrition, RMIT UniversitySharayah Carter, Lecturer Nutrition and Dietetics, RMIT UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2232702024-03-18T12:24:52Z2024-03-18T12:24:52ZFree school meals for all may reduce childhood obesity, while easing financial and logistical burdens for families and schools<figure><img src="https://images.theconversation.com/files/580529/original/file-20240307-16-nylyj3.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1024%2C683&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">School meal waivers that started with the COVID-19 pandemic stopped with the end of the public health emergency.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/news-photo/plymouth-ma-a-student-at-plymouth-county-intermediate-news-photo/1242013592">Jonathan Wiggs/The Boston Globe via Getty Images</a></span></figcaption></figure><p>School meals are critical to child health. Research has shown that <a href="https://doi.org/10.3390/nu9090924">school meals can be more nutritious</a> than meals from other sources, such as meals brought from home. </p>
<p>A recent study that one of us conducted found the quality of school meals has steadily improved, especially since the 2010 <a href="https://doi.org/10.1001/jama.2020.9517">Healthy, Hunger-Free Kids Act</a> strengthened nutrition standards for school meals. In fact, by 2017, another study found that school meals provided the <a href="https://doi.org/10.1001/jamanetworkopen.2021.5262">best diet quality</a> of any major U.S. food source.</p>
<p>Many American families became familiar with universal free school meals during the COVID-19 pandemic. To ease the financial and logistical burdens of the pandemic on families and schools, the <a href="https://www.fns.usda.gov/coronavirus">U.S. Department of Agriculture issued waivers</a> that allowed schools nationwide to provide free breakfast and lunch to all students. However, these <a href="https://www.fns.usda.gov/cn/offsite-monitoring-after-phe#">waivers expired</a> by the 2022-23 school year. </p>
<p>Since that time, there has been a substantial increase in schools participating in the <a href="https://www.fns.usda.gov/cn/community-eligibility-provision">Community Eligibility Provision</a>, a federal policy that allows schools in high poverty areas to provide free breakfast and lunch to all attending students. The policy became available as an option for low-income schools nationwide in 2014 and was part of the <a href="https://obamawhitehouse.archives.gov/sites/default/files/Child_Nutrition_Fact_Sheet_12_10_10.pdf">Healthy, Hunger-Free Kids Act</a>. By the 2022-23 school year, <a href="https://frac.org/cep-report-2023">over 40,000 schools</a> had adopted the Community Eligibility Provision, an increase of more than 20% over the prior year.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/wsFvSmkYbVU?wmode=transparent&start=30" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Many families felt stressed when a federal program providing free school meals during the pandemic came to an end.</span></figcaption>
</figure>
<p>We are <a href="https://scholar.google.com/citations?user=ihU7JuoAAAAJ&hl=en">public health</a> <a href="https://scholar.google.com/citations?user=VkqyJPcAAAAJ&hl=en">researchers who</a> study the health effects of nutrition-related policies, particularly those that alleviate poverty. Our newly published research found that the Community Eligibility Provision was associated with a net <a href="https://doi.org/10.1542/peds.2023-063749">reduction in the prevalence of childhood obesity</a>.</p>
<h2>Improving the health of American children</h2>
<p>President Harry Truman <a href="https://www.fns.usda.gov/nslp/nslp-fact-sheet">established the National School Lunch Program</a> in 1946, with the stated goal of protecting the health and well-being of American children. The program established permanent federal funding for school lunches, and participating schools were required to provide free or reduced-price lunches to children from qualifying households. Eligibility is <a href="https://www.fns.usda.gov/cn/fr-020923">determined by income</a> based on federal poverty levels, both of which are <a href="https://www.federalregister.gov/documents/2024/01/17/2024-00796/annual-update-of-the-hhs-poverty-guidelines#">revised annually</a>.</p>
<p>In 1966, the <a href="https://www.fns.usda.gov/cna-amended-pl-111-296">Child Nutrition Act</a> piloted the <a href="https://www.fns.usda.gov/sbp/program-history">School Breakfast Program</a>, which provides free, reduced-price and full-price breakfasts to students. This program was later made permanent through an amendment in 1975.</p>
<p>The <a href="https://www.fns.usda.gov/cn/community-eligibility-provision">Community Eligibility Provision</a> was piloted in several states beginning in 2011 and became an option for eligible schools nationwide beginning in 2014. It operates through the national school lunch and school breakfast programs and expands on these programs.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Gloved hand placing cheese slices on bun slices" src="https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/580532/original/file-20240307-22-r2dnw1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Various federal and state programs have sought to make food more accessible to children.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/news-photo/cafeteria-worker-puts-together-sandwiches-for-free-meals-as-news-photo/1213018954">John Moore/Getty Images</a></span>
</figcaption>
</figure>
<p>The policy allows all students in a school to receive free breakfast and lunch, rather than determine eligibility by individual households. Entire schools or school districts are eligible for free lunches if at least 40% of their students are directly certified to receive free meals, meaning their household participated in a means-based safety net program, such as the <a href="https://fns-prod.azureedge.us/sites/default/files/resource-files/NSLPDirectCertification2016.pdf">Supplemental Nutrition Assistance Program</a>, or the child is identified as runaway, homeless, in foster care or enrolled in Head Start. Some states also <a href="https://www.fns.usda.gov/cn/direct-certification-medicaid-demonstration-project">use Medicaid for direct certification</a>.</p>
<p>The Community Eligibility Provision increases school meal participation by <a href="https://doi.org/10.2105/AJPH.2011.300134">reducing the stigma</a> associated with receiving free meals, eliminating the need to complete and process applications and extending access to students in households with incomes above the eligibility threshold for free meals. As of 2023, the eligibility threshold for free meals is 130% of the federal poverty level, which amounts to US$39,000 for a family of four.</p>
<h2>Universal free meals and obesity</h2>
<p>We analyzed whether providing universal free meals at school through the Community Eligibility Provision was associated with lower childhood obesity before the COVID-19 pandemic.</p>
<p>To do this, we measured <a href="https://doi.org/10.1542/peds.2023-063749">changes in obesity prevalence</a> from 2013 to 2019 among 3,531 low-income California schools. We used over 3.5 million body mass index measurements of students in fifth, seventh and ninth grade that were taken annually and aggregated at the school level. To ensure rigorous results, we <a href="https://doi.org/10.1016/j.jeconom.2020.12.001">accounted for differences</a> between schools that adopted the policy and eligible schools that did not. We also followed the same schools over time, comparing obesity prevalence before and after the policy.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Child scooping food from salad bar onto a tray; other children lean against the wall" src="https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=381&fit=crop&dpr=1 600w, https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=381&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=381&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=479&fit=crop&dpr=1 754w, https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=479&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/580530/original/file-20240307-24-swy6q3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=479&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Free school meals may help reduce health disparities among marginalized and low-income children.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/news-photo/westbrook-middle-school-fifth-grade-student-salem-bukasa-news-photo/469592304">Whitney Hayward/Portland Portland Press Herald via Getty Images</a></span>
</figcaption>
</figure>
<p>We found that schools participating in the Community Eligibility Provision had a <a href="https://doi.org/10.1542/peds.2023-063749">2.4% relative reduction</a> in obesity prevalence compared with eligible schools that did not participate in the provision. Although our findings are modest, even small improvements in obesity levels are notable because effective strategies to reduce obesity at a population level <a href="https://doi.org/10.1038/s41574-019-0176-8">remain elusive</a>. Additionally, because obesity <a href="http://dx.doi.org/10.15620/cdc:106273">disproportionately affects</a> racially and ethnically marginalized and low-income children, this policy could contribute to reducing health disparities.</p>
<p>The Community Eligibility Provision likely reduces obesity prevalence by substituting up to half of a child’s weekly diet with healthier options and simultaneously <a href="https://doi.org/10.1016/j.jhealeco.2022.102646">freeing up more disposable income</a> for low-to-middle-income families. Families receiving free breakfast and lunch save approximately $4.70 per day per child, or $850 per year. For low-income families, particularly those with multiple school-age children, this could result in meaningful savings that families can use for other health-promoting goods or services.</p>
<h2>Expanding access to school meals</h2>
<p>Childhood obesity <a href="https://doi.org/10.1542/peds.2021-053708">has been</a> <a href="https://doi.org/10.1001/jama.2020.14590">increasing over</a> the past several decades. Obesity often <a href="https://doi.org/10.1111/obr.12334">continues into adulthood</a> <a href="https://theconversation.com/obesity-in-children-is-rising-dramatically-and-it-comes-with-major-and-sometimes-lifelong-health-consequences-202595">and is linked</a> to a range of <a href="https://doi.org/10.2105/ajph.2016.303326">chronic health conditions and premature death</a>. </p>
<p>Growing research is showing the benefits of universal free school meals for the health and well-being of children. Along with our study of California schools, other researchers have found an association between universal free school meals and reduced obesity in <a href="https://doi.org/10.1086/723824">Chile</a>, <a href="https://doi.org/10.1016/j.ssmph.2022.101072">South Korea</a> and <a href="https://doi.org/10.1016/j.pubecp.2022.100016">England</a>, as well as among <a href="https://doi.org/10.1002/pam.22175">New York City schools</a> and school districts in <a href="https://doi.org/10.1162/edfp_a_00380">New York state</a>.</p>
<p>Studies have also linked the Community Eligibility Provision to <a href="https://doi.org/10.3368/jhr.57.3.0518-9509R3">improvements in academic performance</a> and <a href="https://doi.org/10.3102/00028312231222266">reductions in suspensions</a>.</p>
<p>While our research observed a reduction in the prevalence of obesity among schools participating in the Community Eligibility Provision relative to schools that did not, obesity increased over time in both groups, with a greater increase among nonparticipating schools.</p>
<p>Universal free meals policies may slow the rise in childhood obesity rates, but they alone will not be sufficient to reverse these trends. Alongside universal free meals, identifying <a href="https://theconversation.com/fixing-the-global-childhood-obesity-epidemic-begins-with-making-healthy-choices-the-easier-choices-and-that-requires-new-laws-and-policies-207975">other population-level strategies</a> to reduce obesity among children is necessary to address this public health issue.</p>
<p>As of 2023, <a href="https://www.americanprogress.org/article/5-states-addressing-child-hunger-and-food-insecurity-with-free-school-meals-for-all/">several states have implemented their own</a> universal free school meals policies. States such as California, Maine, Colorado, Minnesota and New Mexico have pledged to cover the difference between school meal expenditures and federal reimbursements. As more states adopt their own universal free meals policies, understanding their effects on child health and well-being, as well as barriers and supports to successfully implementing these programs, will be critical.</p><img src="https://counter.theconversation.com/content/223270/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jessica Jones-Smith receives funding from the National Institutes of Health. </span></em></p><p class="fine-print"><em><span>Anna Localio does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Since nutrition standards were strengthened in 2010, eating at school provides many students with healthier food than is available cheaply elsewhere. Plus, reducing stigma increases the number of kids getting fed.Anna Localio, Ph.D. Candidate in Health Services, University of WashingtonJessica Jones-Smith, Associate Professor of Health Systems and Population Health, Epidemiology, University of WashingtonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2242862024-03-17T08:42:31Z2024-03-17T08:42:31ZAlmost 50% of adult South Africans are overweight or obese. Poverty and poor nutrition are largely to blame<p><a href="https://www.who.int/health-topics/malnutrition#tab=tab_1">Malnutrition</a>, in all its forms, includes undernutrition (wasting, stunting, underweight), inadequate vitamins or minerals, overweight and obesity. </p>
<p>South Africa has undergone a nutritional transition over the past 30 years characterised by the <a href="https://www.researchgate.net/publication/378313186_National_Food_and_Nutrition_South_Africa">triple burden</a> of malnutrition: households are simultaneously experiencing undernutrition, hidden hunger, and overweight or obesity due to nutrient-poor diets.</p>
<p>Results of the first in-depth, nationwide <a href="https://www.researchgate.net/publication/378313186_National_Food_and_Nutrition_South_Africa">study</a> into food and nutrition since 1994, the National Food and Nutrition Security Survey, found almost half the adult population of South Africa were overweight or obese. </p>
<p>While there was sufficient food to feed everyone through domestic production and imports, many families and individuals went to bed on empty stomachs.</p>
<p>Due to <a href="https://www.gov.za/news/media-statements/statistics-south-africa-quarterly-labour-force-survey-quarter-three-2023-14#:%7E:text=The%20official%20unemployment%20rate%20was,the%20second%20quarter%20of%202023.">high unemployment figures</a>, families relied on social grants to buy basic food items. Many tended to buy food with little nutritional value to avoid hunger. </p>
<p>The survey, conducted by the Human Sciences Research Council, was commissioned by the Department of Agriculture, Land Reform and Rural Development to map hunger and malnutrition hotspots in the country. </p>
<p>Data was collected from more than 34,500 households between 2021 and 2023. Close to 100 indicators were used to compile the report. </p>
<h2>Overweight or obese: what’s the difference?</h2>
<p>Carrying excess weight poses a number of health risks. It increases the dangers of high blood pressure, high triglyceride levels, coronary heart disease, stroke, type 2 diabetes, osteoarthritis, sleep apnoea, and respiratory problems.</p>
<p>People are <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight#:%7E:text=For%20adults%2C%20WHO%20defines%20overweight,than%20or%20equal%20to%2030">overweight</a> if their body mass index, a measure of body fat based on height and weight, is greater than 25. </p>
<p><a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight#:%7E:text=For%20adults%2C%20WHO%20defines%20overweight,than%20or%20equal%20to%2030">Obese</a> adults have a body mass index greater than 30.</p>
<h2>Key facts</h2>
<p>Some of the significant findings were:</p>
<ul>
<li><p>69% of obese adults lived in food insecure households where families had little dietary choices and were forced to eat food with little nutritional value. </p></li>
<li><p>More than two-thirds (67.9%) of females were either overweight or obese. There were higher incidences of obesity among women than men.</p></li>
<li><p>Adults aged 35 to 64 years had a significantly greater prevalence of obesity than younger age groups. This could be explained by differences in <a href="https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.202101930R">metabolism</a> and the fact that youngsters are more active than adults. </p></li>
<li><p>KwaZulu-Natal reported a higher prevalence of obesity (39.4%) compared to the other provinces. More research is needed to explore this finding and whether cultural factors are behind this.</p></li>
</ul>
<p>The survey period overlapped with the tail-end of COVID-19. Focus group discussions took place in all districts where data was collected to assess the effects of the pandemic. </p>
<p>The survey found that the swift responses by government through various relief programmes significantly reduced the exposure of families to extreme poverty and food insecurity during this period.</p>
<h2>Moving forward</h2>
<p>Obesity is a global problem. A <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)02750-2/fulltext">new study</a> released by the Lancet showed that, in 2022, more than 1 billion people in the world were living with obesity. </p>
<p>Worldwide, obesity among adults had more than doubled since 1990, and had quadrupled among children and adolescents (5 to 19 years of age). </p>
<p>The Human Sciences Research Council made the following recommendations to help address malnutrition in South Africa: </p>
<ul>
<li><p>focus on areas with high levels of malnutrition</p></li>
<li><p>encourage families to produce their own food to supplement social grants</p></li>
<li><p>invest in food banks at fruit and vegetable markets strategically located close to vulnerable households</p></li>
<li><p>help extremely poor households survive seasonal hunger</p></li>
<li><p>launch campaigns to educate the public on the benefits of consuming nutrient-rich foods and dietary diversity.</p></li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/research-shows-shocking-rise-in-obesity-levels-in-urban-africa-over-past-25-years-90485">Research shows shocking rise in obesity levels in urban Africa over past 25 years</a>
</strong>
</em>
</p>
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<img src="https://counter.theconversation.com/content/224286/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Thokozani Simelane does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>South Africa’s national survey of food and nutrition security identifies the areas most in need.Thokozani Simelane, Professor of Practice, Human Sciences Research CouncilLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2217202024-03-11T21:26:04Z2024-03-11T21:26:04ZAllergen warning: “Vegan” foods may contain milk and eggs<figure><img src="https://images.theconversation.com/files/570731/original/file-20240112-29-t9z77z.jpg?ixlib=rb-1.1.0&rect=4%2C0%2C989%2C667&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">When buying pre-packaged foods, consumers with allergies rely on the declarations in the list of ingredients to identify safe foods.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>The popularity of vegan diets continues to increase around the world. Indeed, in 2023, the vegan food market grew to <a href="https://www.expertmarketresearch.com/reports/vegan-food-market">more than US$27 billion</a>.</p>
<p>The term “vegan” usually refers to foods that contain no animal ingredients (meat, poultry, eggs, milk, fish, seafood).</p>
<p>While some consumers consider them to be healthier, vegan foods are also an interesting alternative for consumers concerned about the environment, sustainable development, and animal welfare.</p>
<p>But another type of consumer may be turning to these products for a completely different reason: people who are allergic to proteins of animal origin, such as cow’s milk and eggs.</p>
<p>In view of this, <a href="https://parera.ulaval.ca">our research group</a>, a leader in food allergen risk analysis in Canada, decided to explore <a href="https://link.springer.com/article/10.1186/s13223-023-00836-w">the following two questions</a>:</p>
<ul>
<li><p>Do consumers who are allergic to animal proteins consider vegan products to be safe?</p></li>
<li><p>And, if so, are these products truly safe for them?</p></li>
</ul>
<h2>What’s in it for consumers with allergies?</h2>
<p>The answers to these questions are crucial for people with food allergies who risk suffering potentially severe reactions (anaphylaxis) from consuming these products.</p>
<p>Food allergies affect around <a href="https://www.jaci-inpractice.org/article/S2213-2198(19)30912-2/fulltext">six per cent of Canadians</a>, including 0.8 per cent who are allergic to eggs, and 1.1 per cent to milk.</p>
<p>Despite the fact that different forms <a href="https://foodallergycanada.ca/living-with-allergies/allergy-treatments-and-therapies/treatments-and-therapies/">of immunotherapy or allergen desensitization</a> have shown promising results, the most effective strategy for avoiding allergic reactions is still to refrain from eating foods that may contain allergens.</p>
<p>When buying pre-packaged foods, consumers with allergies rely on declarations in the list of ingredients to identify foods that are safe for them. Regulatory authorities who are responsible for the quality and safety of food recognize the importance of accurate ingredients declarations for allergic consumers. Thus, it is <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/allergen-labelling.html">mandatory</a> to list every allergen that has been voluntarily added to a pre-packaged food item.</p>
<p>However, when it comes to ingredients that may be unintentionally present — for example, as due to cross-contact during food processing — there is a regulatory gap. These ingredients are generally identified with the warning “may contain,” which is used (or sometimes <a href="https://www.sciencedirect.com/science/article/abs/pii/S2213219818300102">overused</a>) voluntarily and randomly by food processors.</p>
<p>Furthermore, the term “vegan” is neither standardized nor defined in Canadian regulations. In fact, <a href="https://inspection.canada.ca/food-labels/labelling/industry/composition-and-quality/eng/1625516122300/1625516122800?chap=2">the Canadian Food Inspection Agency</a> notes that, with regard to the use of the term “vegan,”</p>
<blockquote>
<p>…companies can apply additional criteria or standards that take account of other factors in addition to the ingredients of the food.</p>
</blockquote>
<p>However, details or examples of these elements are not provided. This lack of a precise regulatory definition prevents the implementation of compliance requirements.</p>
<p>Yet, most <a href="https://recalls-rappels.canada.ca/en/search/site?search_api_fulltext=vegan">recalls</a> of products marketed as “vegan” are due to the presence of undeclared ingredients of animal origin, in particular milk and eggs.</p>
<h2>What do consumers with food allergies say?</h2>
<p>In this context, and as part of a <a href="https://www.researchsquare.com/article/rs-2583779/v1">survey</a> of consumers with allergies conducted in collaboration with <a href="https://foodallergycanada.ca">Food Allergy Canada</a>, we asked participants who indicated that they were allergic (or were the parents of a child who was allergic) to eggs or milk if they bought products marketed as “vegan.”</p>
<p>Of the 337 respondents, 72 per cent said they sometimes included these products in their purchases, 14 per cent said they always did, and 14 per cent never.</p>
<p>These <a href="https://link.springer.com/article/10.1186/s13223-023-00836-w">results</a> suggest that these consumers do, indeed, consider the claim “vegan” as an indicator of the absence of animal proteins — an absence which, again, is not supported by any regulatory requirement or definition.</p>
<p>Since the absence of these ingredients is not guaranteed, these consumption habits could put people who are allergic to eggs and/or milk at risk.</p>
<p>An education campaign to clarify that the term “vegan” is an indicator of dietary <em>preferences</em> and not <em>risks</em> would therefore be important for this community.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="dark chocolate" src="https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=372&fit=crop&dpr=1 600w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=372&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=372&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=467&fit=crop&dpr=1 754w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=467&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=467&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Some dark chocolate bars marketed as ‘certified vegan’ contain milk proteins.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<h2>Do vegan products contain ingredients of animal origin?</h2>
<p>The fact that 86 per cent of survey respondents buy “vegan” products suggests that the incidence of allergic reactions linked to these foods is potentially rare.</p>
<p>We therefore <a href="https://link.springer.com/article/10.1186/s13223-023-00836-w">analyzed</a> the egg and milk protein content of “vegan” and “plant-based” products marketed in Québec.</p>
<p>A total of 124 products were analyzed for the presence of egg (64) and/or milk (87) proteins.</p>
<p>Egg protein was not detected in any samples, but five samples contained milk proteins: these included four dark chocolate bars marketed as “certified vegan” and a supermarket brand chestnut cake.</p>
<p>These five products declared the potential presence of milk with a warning, “may contain milk.”</p>
<p>We used the concentrations of milk proteins quantified in these products, combined with the quantities of the food that would be consumed in a single eating occasion, to calculate an exposure dose, in milligrams of allergen protein. We then estimated the probability of these doses provoking a reaction in the allergic populations concerned by using <a href="https://www.sciencedirect.com/science/article/pii/S0278691520307213">correlation models</a>. Our results show that the calculated doses could trigger reactions in six per cent of milk-allergic consumers, for the chocolate bars, and one per cent, for the cake.</p>
<h2>How can consumers with food allergies protect themselves?</h2>
<p>Although this level of risk may be perceived as low, it is likely to vary without notice. And this will remain the case until regulatory requirements are put in place.</p>
<p>In fact, rather than attributing it to the presence of a “vegan” or “plant-based” claim, this level of risk most likely reflects <a href="https://www.cell.com/heliyon/pdf/S2405-8440(22)02590-7.pdf">good allergen management practices</a>, characteristic of the North American food manufacturing sector.</p>
<p>Thus, even if a statement “may contain milk” seems contradictory in a “vegan” or “plant-based” product, people allergic to milk should interpret it as an indication that this product may pose a risk to their health.</p><img src="https://counter.theconversation.com/content/221720/count.gif" alt="La Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Samuel Godefroy's research activities are funded by the Natural Sciences and Engineering Research Council of Canada, the Foreign Agriculture Service of the United States Department of Agriculture, R-Biopharm GmbH and R-Biopharm Canada Inc. He acts as an expert advisor to members of the food and beverage industry, international organizations (the Food and Agriculture Organization of the United Nations, the United Nations Industrial Development Organization and the World Bank), international food regulatory bodies such as the China National Centre for Food Safety Risk Assessment and consumer organizations such as Food Allergy Canada. Godefroy is Chairman of the Board of the Global Food Regulatory Science Society (GFoRSS).</span></em></p><p class="fine-print"><em><span>Jérémie Théolier et Silvia Dominguez ne travaillent pas, ne conseillent pas, ne possèdent pas de parts, ne reçoivent pas de fonds d'une organisation qui pourrait tirer profit de cet article, et n'ont déclaré aucune autre affiliation que leur poste universitaire.</span></em></p>Vegan foods are considered by most consumers to have no ingredients of animal origin, but they may actually contain milk proteins.Silvia Dominguez, Professionnelle de recherche en sciences des aliments, Université LavalJérémie Théolier, Professionel de recherche en sciences des aliments, Université LavalSamuel Godefroy, Professeur titulaire - Sciences des aliments, Université LavalLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2223112024-03-01T17:24:50Z2024-03-01T17:24:50ZWild solitary bees offer a vital pollination service – but their nutritional needs aren’t understood<figure><img src="https://images.theconversation.com/files/576508/original/file-20240219-20-4ra04s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Solitary bees, including this Nomada goodeniana, often feed on nectar from specific flowers - in this case, white hawthorn. </span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/soft-closeup-on-male-goodens-nomad-2151214787">HWall/Shutterstock</a></span></figcaption></figure><p>As I walk around the supermarket, I pick up vegetables for tomorrow’s dinner, eggs and bread for tonight and some sweet treats for the week. By choosing a range of different food types, I’ll eat a wide variety of nutrients. But what if bread was the only option available? And another shop just sold a different type of loaf? Or only oranges?</p>
<p>This may sound far-fetched, but for bees – insects that depend on pollen and nectar for their nutrition – that’s the equivalent of feeding from a large field of just one type of plant. Some bees feed on a wide range of plants. Others, including some of the UK’s <a href="https://www.bumblebeeconservation.org/other-bees/">200 wild solitary bee species</a> are specialists, like the <a href="https://bwars.com/bee/melittidae/melitta-dimidiata">sainfoin bee</a> that only visits one type of flower for pollen. </p>
<p>While some UK bee species are thriving, many have declined as a result of <a href="https://pubmed.ncbi.nlm.nih.gov/12667472/">changes in the abundance and variety</a> of flowers across our landscapes.</p>
<p>Much less is known about the biology of solitary bees compared to that of domesticated honeybees or bumblebees, which have been extensively studied in large numbers under lab conditions. By comparison, solitary bees don’t form colonies or have a queen-worker system. The nutritional needs of each solitary bee species varies so it’s difficult to know what diet they would need in order to thrive during experimental conditions. </p>
<p>Yet, they provide a vital pollination service for some of our <a href="https://www.sciencedirect.com/science/article/pii/S0167880921001511?casa_token=tdHy6f7VJfQAAAAA:iPS3yu_jmGdEgHMQV_tUgvZr9F3cyK52y9T1fuBxMjl2ZaOLh715KiVECzE8EL_RjvgvUl5A">flowering crops</a> and help maintain our wildflower populations. So understanding their nutrition in greater detail could help us make sure the right flower foods are available to them.</p>
<h2>The bees’ needs</h2>
<p>For my PhD, I’m studying the different fats that are available in pollen from UK wildflowers and the fats found in the bodies of different bee species. Fats are essential to healthy growth and development in bees, however there’s huge variation in the <a href="https://www.mdpi.com/2075-4450/11/2/132">quantity and quality</a> of food that different flowers provide. Cataloguing that information is complicated.</p>
<p>I’m specifically researching why solitary bees, many of which have specialised relationships with their food plants, visit certain flowers.</p>
<p>Nutrition is complex. Huge monocultures, (growing one crop species in a field at a time), provide a homogenous nutritional offering. Areas with a wider diversity of flowers can provide more nutritional diversity, but extracting enough pollen or nectar to analyse is challenging. </p>
<p>Just because one food source has high protein levels, it might not contain the essential ones or may have a poor fat content. If I recommend that you eat nothing but oranges because they’re rich in vitamin C, you’d miss out on other key nutrients such as protein. Similarly, with pollen and nectar, we need to understand the content of what bees are eating. </p>
<p>Nectar is a sugary liquid which provides lots of carbohydrates. Bees drink it using their tongues. Pollen provides the protein and fat content bees need and is collected on their bodies for transport back to their nests. The nutritional content of both pollen and nectar varies widely between flowers. To understand what food is available to them over <a href="https://www.nature.com/articles/nature16532">large areas</a>, we need to have nutritional information for a lot of different plants. </p>
<h2>How to feed wild bees</h2>
<p>Despite our lack of knowledge about the precise nutritional needs of bees, there are ways we can help feed them. Solitary bees can be found in your <a href="https://www.mygardenofathousandbees.com/the-film">garden</a> or local park. To learn more about them, start by trying to recognise them. Some don’t look like bees because they can be very small or hairless and some can easily be mistaken for wasps in the case of <a href="https://bwars.com/category/taxonomic-hierarchy/bee-4"><em>Nomada</em></a> species, with their black and yellow banding and hairless bodies. </p>
<p>Entomologist and ecologist Steven Falk maintains <a href="https://www.flickr.com/photos/63075200@N07/collections/72157631518508520/">an excellent stock of photos online</a> and has published a comprehensive <a href="https://www.nhbs.com/field-guide-to-the-bees-of-great-britain-and-ireland-book">ID guide</a>. </p>
<p>Letting a green space go wild or choosing <a href="https://link.springer.com/article/10.1007/s10841-019-00180-8">seed mixes with diverse flowers</a> can encourage a variety of wild bees. Even small patches of wildflowers can make a difference, especially at times of year when few other flowers are out, as has been shown in <a href="https://www.nature.com/articles/s41559-018-0769-y">urban areas</a>. </p>
<p>Avoid plants bred to have little or no pollen or nectar. Ensuring food is available throughout their active period is key. The first bees emerge in March and the last ones feed until October. So while it’s good to have plenty of flowers available in peak summer when lots of bees are active, bees emerging from over-wintering need food in spring and those stocking up before winter need flowers to forage from. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Close up of colourful wildflowers" src="https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/576829/original/file-20240220-26-bsp0m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A colourful mix of wildflowers provides more diverse nutrition for wild pollinators such as solitary bees.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/search/wildflower-meadow?image_type=photo">Tohuwabohu 1976/Shutterstock</a></span>
</figcaption>
</figure>
<p>Useful resources for selecting plants to bring bees into your garden include the RHS <a href="https://www.rhs.org.uk/science/conservation-biodiversity/wildlife/plants-for-pollinators">plants for pollinators</a> list, the Bumblebee Conservation Trust’s <a href="https://beekind.bumblebeeconservation.org/">Bee Kind garden-scoring tool</a>, plus planting recommendations from <a href="https://friendsoftheearth.uk/nature/beefriendly-plants-every-season">Friends of the Earth</a> and <a href="https://www.buglife.org.uk/get-involved/gardening-for-bugs/planting-for-bugs-2/#:%7E:text=Open%2C%20daisy%2Dtype%20flowers%20and,such%20as%20Jasmine%20and%20Honeysuckle.">Buglife</a>. </p>
<p>Our wild solitary bees are an ecologically important and fascinating group of insects. Steps we take to support them in our gardens and at the landscape scale are key to maintaining the diversity of insects that pollinate so many of our flowers and crops. Even the smallest patches of wildflowers can provide much needed food for hungry bees and, above all, a varied menu.</p>
<hr>
<figure class="align-right ">
<img alt="Imagine weekly climate newsletter" src="https://images.theconversation.com/files/434988/original/file-20211201-21-13avx6y.png?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/434988/original/file-20211201-21-13avx6y.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/434988/original/file-20211201-21-13avx6y.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/434988/original/file-20211201-21-13avx6y.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/434988/original/file-20211201-21-13avx6y.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/434988/original/file-20211201-21-13avx6y.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/434988/original/file-20211201-21-13avx6y.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption"></span>
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</figure>
<p><strong><em>Don’t have time to read about climate change as much as you’d like?</em></strong>
<br><em><a href="https://theconversation.com/uk/newsletters/imagine-57?utm_source=TCUK&utm_medium=linkback&utm_campaign=Imagine&utm_content=DontHaveTimeTop">Get a weekly roundup in your inbox instead.</a> Every Wednesday, The Conversation’s environment editor writes Imagine, a short email that goes a little deeper into just one climate issue. <a href="https://theconversation.com/uk/newsletters/imagine-57?utm_source=TCUK&utm_medium=linkback&utm_campaign=Imagine&utm_content=DontHaveTimeBottom">Join the 30,000+ readers who’ve subscribed so far.</a></em></p>
<hr><img src="https://counter.theconversation.com/content/222311/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Ellen Baker receives funding from NERC and is a member of the British Ecological Society. </span></em></p>The nutritional needs of bees are complex and monoculture crops aren’t providing a diverse diet. Introducing more diverse wildflower meadows and green spaces could benefit wild pollinators.Ellen Baker, PhD Candidate, Nutritional Ecology, University of OxfordLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2237312024-02-28T19:15:27Z2024-02-28T19:15:27Z‘Naked carbs’ and ‘net carbs’ – what are they and should you count them?<figure><img src="https://images.theconversation.com/files/578191/original/file-20240227-30-zvycnf.jpg?ixlib=rb-1.1.0&rect=9%2C18%2C6097%2C4001&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/tasty-soft-buns-in-wicker-basket-4197986/">Pexels/Karolina Grabowska</a></span></figcaption></figure><p>According to <a href="https://www.tiktok.com/channel/carbs?lang=en">social media</a>, carbs come in various guises: naked carbs, net carbs, complex carbs and more. </p>
<p>You might be wondering what these terms mean or if all carbs are really the same. If you are into “carb counting” or “cutting carbs”, it’s important to make informed decisions about what you eat. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/stop-hating-on-pasta-it-actually-has-a-healthy-ratio-of-carbs-protein-and-fat-197416">Stop hating on pasta – it actually has a healthy ratio of carbs, protein and fat</a>
</strong>
</em>
</p>
<hr>
<h2>What are carbs?</h2>
<p>Carbohydrates, or “carbs” for short, are one of the main sources of <a href="https://www.tandfonline.com/doi/full/10.1080/10408398.2017.1392287">energy</a> we need for brain function, muscle movement, digestion and pretty much everything our bodies do. </p>
<p>There are two classifications of carbs, <a href="https://www.ncbi.nlm.nih.gov/books/NBK459280/">simple and complex</a>. Simple carbs have one or two sugar molecules, while complex carbs are three or more sugar molecules joined together. For example, table sugar is a simple carb, but starch in potatoes is a complex carb. </p>
<p>All carbs need to be broken down into individual molecules by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase. </p>
<p>Fibre is also considered a complex carb, but it has a structure our body is not capable of digesting. This means we don’t absorb it, but it helps with the movement of our <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00616.x">stool and prevents constipation</a>. Our good gut bacteria also love fibre as they can digest it and use it for energy – important for a healthy gut. </p>
<h2>What about ‘naked carbs’?</h2>
<p>“Naked carbs” is a popular term usually used to refer to foods that are mostly simple carbs, without fibre or accompanying protein or fat. White bread, sugary drinks, jams, sweets, white rice, white flour, crackers and fruit juice are examples of these foods. Ultra-processed foods, where the grains are stripped of their outer layers (including fibre and most nutrients) leaving “refined carbs”, also fall into this category.</p>
<p>One of the problems with naked carbs or refined carbs is they <a href="https://link.springer.com/article/10.1007/s11033-020-05611-3">digest and absorb quickly</a>, causing an immediate rise in blood sugar. This is followed by a rapid spike in <a href="https://diabetesjournals.org/diabetes/article/25/9/741/4132/Plasma-Glucose-and-Insulin-Responses-to-Orally">insulin</a> (a hormone that signals cells to remove sugar from blood) and then a drop in blood sugar. This can lead to hunger and cravings – a vicious cycle that only gets worse with eating more of the same foods. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/i-want-to-eat-healthily-so-why-do-i-crave-sugar-salt-and-carbs-212114">I want to eat healthily. So why do I crave sugar, salt and carbs?</a>
</strong>
</em>
</p>
<hr>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="donut with sprinkles in close up" src="https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Naked carbs can make blood sugars spike then crash.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/pink-doughnut-with-colorful-sprinkles-intilt-shift-lens-3784440/">Pexels/Alexander Grey</a></span>
</figcaption>
</figure>
<h2>What about ‘net carbs’?</h2>
<p>This is another popular term tossed around in dieting discussions. Net carbs refer to the part of the carb food that we actually absorb. </p>
<p>Again, fibre is not easily digestible. And some carb-rich foods contain sugar alcohols, such as sweeteners (like xylitol and sorbitol) that have limited absorption and little to no effect on blood sugar. Deducting the value of fibre and sugar alcohols from the total carbohydrate content of a food gives what’s considered its net carb value. </p>
<p>For example, canned pear in juice has around <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F006593">12.3g of “total carbohydrates” per 100g</a>, including 1.7g carb + 1.7g fibre + 1.9g sugar alcohol. So its net carb is 12.3g – 1.7g – 1.9g = 8.7g. This means 8.7g of the 12.3g total carbs impacts blood sugar.</p>
<p>The nutrition labels on packaged foods in Australia and New Zealand usually list fibre separately to carbohydrates, so the net carbs have already been calculated. This is not the case in other countries, where “total carbohydrates” are listed.</p>
<p><div data-react-class="TiktokEmbed" data-react-props="{"url":"https://www.tiktok.com/@andydoeshealthy/video/7040499646451502342"}"></div></p>
<h2>Does it matter though?</h2>
<p>Whether or not you should care about net or naked carbs depends on your dietary preferences, health goals, food accessibility and overall nutritional needs. Generally speaking, we should try to limit our consumption of simple and refined carbs. </p>
<p>The latest <a href="https://iris.who.int/bitstream/handle/10665/370420/9789240073593-eng.pdf?sequence=1">World Health Organization guidelines</a> recommend our carbohydrate intake should ideally come primarily from whole grains, vegetables, fruits and pulses, which are rich in complex carbs and fibre. This can have significant health benefits (to <a href="https://pubmed.ncbi.nlm.nih.gov/33096647/">regulate hunger, improve cholesterol or help with weight management</a>) and reduce the risk of conditions <a href="https://pubmed.ncbi.nlm.nih.gov/33096647/">such as heart disease, obesity and colon cancer</a>.</p>
<p>In moderation, naked carbs aren’t necessarily bad. But pairing them with fats, protein or fibre <a href="https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext">can slow down the digestion</a> and absorption of sugar. This can help to stabilise blood sugar levels, prevent spikes and crashes and <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00616.x">support personal weight management goals</a>. If you’re managing diabetes or insulin resistance, paying attention to the composition of your meals, and the quality of your carbohydrate sources is essential.</p>
<p>A <a href="https://theconversation.com/what-are-ketogenic-diets-can-they-treat-epilepsy-and-brain-cancer-83401">ketogenic (high fat, low carb) diet</a> typically restricts carb intake to between 20 and 50g each day. But this carb amount refers to net carbs – so it is possible to eat more carbs from high-fibre sources.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="salad with quinoa and vegetables" src="https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Choose complex carbohydrates with lots of fibre.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/healthy-salad-spinachquinoa-roasted-vegetables-201536141">Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-much-protein-do-i-need-as-i-get-older-and-do-i-need-supplements-to-get-enough-215695">How much protein do I need as I get older? And do I need supplements to get enough?</a>
</strong>
</em>
</p>
<hr>
<h2>Some tips to try</h2>
<p>Some simple strategies can help you get the most out of your carb intake:</p>
<ul>
<li><p>reduce your intake of naked carbs and foods high in sugar and white flour, such as white bread, table sugar, honey, lollies, maple syrup, jam, and fruit juice</p></li>
<li><p>opt for protein- and fibre-rich carbs. These include oats, sweet potatoes, nuts, avocados, beans, whole grains and broccoli</p></li>
<li><p>if you are eating naked carbs, dress them up with some protein, fat and fibre. For example, top white bread with a nut butter rather than jam </p></li>
<li><p>if you are trying to reduce the carb content in your diet, be wary of any <a href="https://link.springer.com/article/10.1007/s12603-020-1417-1">symptoms of low blood glucose</a>, including headaches, nausea, and dizziness </p></li>
<li><p>working with a health-care professional such as an accredited practising dietitian or your GP can help develop an individualised diet plan that meets your specific needs and goals.</p></li>
</ul>
<hr>
<p><em>Correction: this article has been updated to indicate how carbohydrates are listed on food nutrition labels in Australia and New Zealand.</em></p><img src="https://counter.theconversation.com/content/223731/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>All carbs need to be broken down by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase.Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity AustraliaAnna Balzer, Lecturer, Medical Science School of Health, Medical and Applied Sciences, CQUniversity AustraliaCharlotte Gupta, Postdoctoral research fellow, CQUniversity AustraliaChris Irwin, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences & Social Work, Griffith UniversityGrace Vincent, Senior Lecturer, Appleton Institute, CQUniversity AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2229702024-02-27T12:30:24Z2024-02-27T12:30:24ZOmega-3 fatty acids are linked to better lung health, particularly in patients with pulmonary fibrosis<figure><img src="https://images.theconversation.com/files/577659/original/file-20240223-30-2mxmmk.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C3840%2C2160&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Your diet may play a role in maintaining lung health.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/human-respiratory-system-lungs-anatomy-royalty-free-image/1249730889">magicmine/iStock via Getty Images</a></span></figcaption></figure><p>Omega-3 fatty acids have garnered significant interest among patients and clinicians for their potential <a href="https://doi.org/10.3945/an.111.000893">protective health effects</a>, including lung health. In our recently published research, my colleagues and I found that higher dietary intake of omega-3 fatty acids is linked to <a href="https://doi.org/10.1016/j.chest.2023.09.035">better lung function and longer survival</a> in patients with pulmonary fibrosis, a chronic respiratory disease.</p>
<p>Found in foods such as fish and nuts and in some supplements, <a href="https://chem.libretexts.org/Courses/Willamette_University/WU%3A_Chem_199_-_Better_Living_Through_Chemistry/01%3A_Chemicals_in_Food/1.04%3A_Macro-_and_Micronutrients/1.4.02%3A_Fats_and_Cholesterol">omega-3 fatty acids</a> are polyunsaturated fats that are essential nutrients for people. They serve several important functions in the body, such as providing structure to cells and regulating inflammation.</p>
<p>Researchers believe two omega-3 fatty acids, <a href="https://doi.org/10.1042/bst20160474">docosahexaenoic and eicosapentaenoic acids, or DHA and EPA</a>, are the most beneficial to overall health. When the body breaks them down, their byproducts have <a href="https://doi.org/10.1016/j.atherosclerosis.2020.11.018">anti-inflammatory effects</a>. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Chemical structure of EPA and DHA" src="https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=507&fit=crop&dpr=1 600w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=507&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=507&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=637&fit=crop&dpr=1 754w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=637&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=637&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">EPA and DHA are two omega-3 fatty acids particularly linked to health benefits.</span>
<span class="attribution"><a class="source" href="https://med.libretexts.org/Courses/Allan_Hancock_College/Introduction_to_Nutrition_Science_(Bisson_et._al)/07%3A_Lipids/7.04%3A_Fatty_Acid_Types_and_Food_Sources">Minutemen/Wikimedia Commons via LibreTexts</a></span>
</figcaption>
</figure>
<p>I <a href="https://scholar.google.com/citations?user=QeKA8ZoAAAAJ&hl=en">am a pulmonologist</a> at the University of Virginia School of Medicine, and my research team and I are working to identify risk factors that may contribute to the development of <a href="https://www.lung.org/lung-health-diseases/lung-disease-lookup/pulmonary-fibrosis/introduction#">pulmonary fibrosis</a>. In this disease, scarred lung tissue can lead to respiratory failure and death.</p>
<p>We examined whether higher levels of DHA and EPA in the blood of patients with pulmonary fibrosis in different groups of research participants in the U.S. were linked to disease progression. We found that patients with higher levels of omega-3 fatty acids in their blood had a <a href="https://doi.org/10.1016/j.chest.2023.09.035">slower decline in lung function and longer survival</a>. Notably, these findings persisted even after we accounted for other factors such as age and co-occurring diseases. </p>
<h2>Why it matters</h2>
<p>Currently, there are <a href="https://doi.org/10.1111/crj.13466">very few treatments</a> available for pulmonary fibrosis. Those that do exist have significant side effects. Our findings suggest that increasing omega-3 fatty acids in a patient’s diet may slow the progression of this devastating disease.</p>
<p>Researchers have investigated the role of nutrition in many other diseases, but it remains understudied in chronic lung diseases, including pulmonary fibrosis. Our study, along with other published research, suggests <a href="https://doi.org/10.1183/13993003.00262-2023">dietary modifications</a> may influence the trajectory of this disease and improve a patient’s ability to tolerate treatment.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/dQt4_KQUCnk?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Scarring in lung tissue makes it more difficult to breathe.</span></figcaption>
</figure>
<p>Furthermore, other studies using mice have shed light on how omega-3 fatty acids may <a href="https://doi.org/10.1186/1471-2466-14-64">protect against pulmonary fibrosis</a> by regulating the activity of inflammatory cells and slowing buildup of scar tissue in the lungs. </p>
<h2>What still isn’t known</h2>
<p>Since we were able to measure omega-3 fatty acid levels in the blood at only one point in time, we could not determine whether changing levels over time correlates with changes in pulmonary fibrosis. </p>
<p>Crucially, it remains unknown whether increasing omega-3 fatty acid levels in the blood will have a meaningful effect on the lives of patients with pulmonary fibrosis. Omega-3 fatty acids in the blood might not directly affect pulmonary fibrosis and may simply reflect healthier lifestyles and diets. </p>
<p>Clinical trials are necessary to actually determine whether omega-3 fatty acids are beneficial for patients with respiratory diseases.</p>
<h2>What’s next</h2>
<p>We plan to continue researching whether omega-3 fatty acids have a protective effect against pulmonary fibrosis. </p>
<p>Specifically, we hope to determine the mechanism by which omega-3-enriched interventions affect the lungs of patients with pulmonary fibrosis. </p>
<p>These will be important steps to identify patients who may be particularly responsive to omega-3 therapies and move these treatments toward clinical testing.</p><img src="https://counter.theconversation.com/content/222970/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>John Kim receives funding from the National Institute of Health and Chest Foundation. </span></em></p>Essential fats found in fish and nuts are tied to many protective health benefits. Researchers found they may also slow decline of lung function and prolong the lives of pulmonary fibrosis patients.John Kim, Assistant Professor of Medicine, University of VirginiaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2229912024-02-22T19:21:00Z2024-02-22T19:21:00ZWe looked at 700 plant-based foods to see how healthy they really are. Here’s what we found<figure><img src="https://images.theconversation.com/files/576089/original/file-20240215-24-n2yy4i.jpg?ixlib=rb-1.1.0&rect=0%2C1%2C998%2C664&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/womans-hand-holding-homemade-vegan-burger-1963150717">YesPhotographers/Shutterstock</a></span></figcaption></figure><p>If you’re thinking about buying plant-based foods, a trip to the supermarket can leave you bewildered.</p>
<p>There are plant-based burgers, sausages and mince. The fridges are loaded with non-dairy milk, cheese and yoghurt. Then there are the tins of beans and packets of tofu.</p>
<p>But how much is actually healthy?</p>
<p>Our nutritional audit of more than 700 plant-based foods for sale in Australian supermarkets has just been <a href="https://www.sciencedirect.com/science/article/pii/S0889157524000516">published</a>. We found some products are so high in salt or saturated fat, we’d struggle to call them “healthy”.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-vegans-are-coming-whats-fuelling-the-interest-in-plant-based-eating-123869">The vegans are coming! What's fuelling the interest in plant-based eating?</a>
</strong>
</em>
</p>
<hr>
<h2>We took (several) trips to the supermarket</h2>
<p>In 2022, we visited two of each of four major supermarket retailers across Melbourne to collect information on the available range of plant-based alternatives to meat and dairy products.</p>
<p>We took pictures of the products and their nutrition labels.</p>
<p>We then analysed the nutrition information on the packaging of more than 700 of these products. This included 236 meat substitutes, 169 legumes and pulses, 50 baked beans, 157 dairy milk substitutes, 52 cheese substitutes and 40 non-dairy yoghurts.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/4-plant-based-foods-to-eat-every-week-and-why-science-suggests-theyre-good-for-you-157235">4 plant-based foods to eat every week (and why science suggests they're good for you)</a>
</strong>
</em>
</p>
<hr>
<h2>Plant-based meats were surprisingly salty</h2>
<p>We found a wide range of plant-based meats for sale. So, it’s not surprising we found large variations in their nutrition content. </p>
<p>Sodium, found in added salt and which contributes to <a href="https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/salt-and-heart-health">high blood pressure</a>, was our greatest concern.</p>
<p>The sodium content varied from 1 milligram per 100 grams in products such as tofu, to 2,000mg per 100g in items such as plant-based mince products.</p>
<p>This means we could eat our entire <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/salt">daily recommended sodium intake</a> in just one bowl of plant-based mince. </p>
<p>An <a href="https://www.tandfonline.com/doi/full/10.1080/09637486.2022.2137786">audit</a> of 66 plant-based meat products in Australian supermarkets conducted in 2014 found sodium ranged from 316mg in legume-based products to 640mg in tofu products, per 100g. In a <a href="https://www.mdpi.com/2072-6643/11/11/2603">2019 audit</a> of 137 products, the range was up to 1,200mg per 100g.</p>
<p>In other words, the results of our audit seems to show a consistent trend of plant-based meats <a href="https://www.tandfonline.com/doi/full/10.1080/09637486.2022.2137786">getting saltier</a>.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&rect=0%2C5%2C998%2C733&q=45&auto=format&w=1000&fit=clip"><img alt="Plant-based meat on supermarket shelves" src="https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&rect=0%2C5%2C998%2C733&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/575850/original/file-20240215-20-m7vzdu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Looking for plant-based meat? Check the label for the sodium content.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/beyond-meat-impossible-foods-burger-patties-1981692338">Michael Vi/Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/remind-me-again-why-is-salt-bad-for-you-179768">Remind me again, why is salt bad for you?</a>
</strong>
</em>
</p>
<hr>
<h2>What about plant-based milks?</h2>
<p>Some 70% of the plant-based milks we audited were fortified with calcium, a nutrient important for <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/calcium">bone health</a>.</p>
<p>This is good news as a <a href="https://www.mdpi.com/2072-6643/12/5/1254">2019-2020 audit</a> of 115 plant-based milks from Melbourne and Sydney found only 43% of plant-based milks were fortified with calcium.</p>
<p>Of the fortified milks in our audit, almost three-quarters (73%) contained the <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/milk-yoghurt-cheese-andor-their-alternatives-mostly-reduced-fat">recommended amount of calcium</a> – at least 100mg per 100mL.</p>
<p>We also looked at the saturated fat content of plant-based milks. </p>
<p>Coconut-based milks had on average up to six times higher saturated fat content than almond, oat or soy milks. </p>
<p><a href="https://www.mdpi.com/2072-6643/12/5/1254">Previous audits</a> also found coconut-based milks were much higher in saturated fat than all other categories of milks.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Supermarket shelves of plant-based milks" src="https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/575851/original/file-20240215-18-f937ou.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Some plant-based milks were healthier than others.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/penang-malaysia-8-mar-2021-various-1932932891">TY Lim/Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/soy-oat-almond-rice-coconut-dairy-which-milk-is-best-for-our-health-146869">Soy, oat, almond, rice, coconut, dairy: which 'milk' is best for our health?</a>
</strong>
</em>
</p>
<hr>
<h2>A first look at cheese and yoghurt alternatives</h2>
<p>Our audit is the first study to identify the range of cheese and yoghurt alternatives available in Australian supermarkets. </p>
<p>Calcium was only labelled on a third of plant-based yoghurts, and only 20% of supermarket options met the recommended 100mg of calcium per 100g. </p>
<p>For plant-based cheeses, most (92%) were not fortified with calcium. Their sodium content varied from 390mg to 1,400mg per 100g, and saturated fat ranged from 0g to 28g per 100g.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/plain-greek-low-fat-how-to-choose-a-healthy-yoghurt-94295">Plain, Greek, low-fat? How to choose a healthy yoghurt</a>
</strong>
</em>
</p>
<hr>
<h2>So, what should we consider when shopping?</h2>
<p>As a general principle, try to choose whole plant foods, such as unprocessed legumes, beans or tofu. These foods are packed with vitamins and minerals. They’re also high in dietary fibre, which is good for your gut health and keeps you fuller for longer.</p>
<p>If opting for a processed plant-based food, here are five tips for choosing a healthier option.</p>
<p><strong>1. Watch the sodium</strong></p>
<p>Plant-based meat alternatives can be high in sodium, so look for products that have <a href="https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels/food-labels-what-look">around</a> 150-250mg sodium per 100g. </p>
<p><strong>2. Pick canned beans and legumes</strong></p>
<p>Canned chickpeas, lentils and beans can be healthy and low-cost <a href="https://www.heartfoundation.org.au/getmedia/71522940-decf-436a-ba44-cd890dc18036/Meat-Free-Recipe-Booklet.pdf">additions to many meals</a>. Where you can, choose canned varieties with no added salt, especially when buying baked beans.</p>
<p><strong>3. Add herbs and spices to your tofu</strong></p>
<p>Tofu can be a great alternative to meat. Check the label and pick the option with the highest calcium content. We found flavoured tofu was higher in salt and sugar content than minimally processed tofu. So it’s best to pick an unflavoured option and add your own flavours with spices and herbs.</p>
<p><strong>4. Check the calcium</strong></p>
<p>When choosing a non-dairy alternative to milk, such as those made from soy, oat, or rice, check it is fortified with calcium. A good alternative to traditional dairy will have at least 100mg of calcium per 100g. </p>
<p><strong>5. Watch for saturated fat</strong></p>
<p>If looking for a lower saturated fat option, almond, soy, rice and oat varieties of milk and yoghurt alternatives have much lower saturated fat content than coconut options. Pick those with less than 3g per 100g.</p><img src="https://counter.theconversation.com/content/222991/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Laura Marchese receives funding from a Deakin University Postgraduate Research Scholarship and a CSIRO R+ top-up scholarship. </span></em></p><p class="fine-print"><em><span>Katherine Livingstone receives funding from the National Health and Medical Research Council (APP117380) and the National Heart Foundation (ID106800). </span></em></p>You might be surprised how salty or fatty some plant-based foods are. Not so healthy now, are they?Laura Marchese, PhD Student at the Institute for Physical Activity and Nutrition, Deakin UniversityKatherine Livingstone, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2222802024-02-13T19:08:35Z2024-02-13T19:08:35ZA patch a day? Why the vitamin skin patches spruiked on social media might not be for you<figure><img src="https://images.theconversation.com/files/573945/original/file-20240207-18-9hjka6.jpg?ixlib=rb-1.1.0&rect=26%2C26%2C5824%2C4149&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/capsules-on-light-beige-top-view-2193561733">Shutterstock</a></span></figcaption></figure><p>Vitamin patches are <a href="https://www.tiktok.com/search?lang=en&q=vitamin%20patch&t=1707260917256">trending on social media</a> and advertised in <a href="https://www.instagram.com/reel/C0VBXJOrObo/">posts</a> and podcasts. </p>
<p>With patches marketed for sleep, detox, immunity and hangovers, they are being talked up as near magical fix-all stickers. Manufacturers claim they are easy-to-use, convenient and ethical when compared with other types of vitamin products. Some even come with <a href="https://www.vogue.com/article/barriere-vitamin-patches">cute floral designs</a>.</p>
<p>So do they work, are they safe, and why would you use one instead of just taking a vitamin tablet? </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/should-i-be-getting-my-vitamin-d-levels-checked-211268">Should I be getting my vitamin D levels checked?</a>
</strong>
</em>
</p>
<hr>
<h2>What are vitamin patches?</h2>
<p>Vitamin patches are adhesives designed to deliver vitamins or nutrients to your bloodstream directly through the skin.</p>
<p>You peel away the backing, place it on a hairless area of skin where it is less likely to be bumped, and then the patches release their vitamins over a period of 12 to 24 hours.</p>
<p>Two dominant <a href="https://thepatchremedy.com/">brands</a> that <a href="https://www.ultimatepatch.com.au/">market</a> in Australia sell patches that contain various chemical and plant ingredients. </p>
<p>There are patches for <a href="https://thepatchremedy.com/products/menopause">menopause symptoms</a> that claim to include plant extracts of gotu kola, damiana, black cohosh, valerian, skull cap, oat seed and ginger. Patches promising an <a href="https://www.ultimatepatch.com.au/products/energy-patch-vitamin-patches">energy boost</a> offer caffeine, taurine, gluconolactone, green tea extract and vitamins B3, B5 and B6. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/can-taking-vitamins-and-supplements-help-you-recover-from-covid-182220">Can taking vitamins and supplements help you recover from COVID?</a>
</strong>
</em>
</p>
<hr>
<h2>Do they work and are they safe?</h2>
<p>In Australia, vitamins are considered pharmaceutical products and are regulated by the Therapeutic Goods Administration. Vitamins are generally approved as listed medicines, meaning the ingredients have been assessed for safety but not for efficacy (whether they do what they promise).</p>
<p>Being a listed medicine also means vitamins are manufactured in a factory with <a href="https://www.tga.gov.au/how-we-regulate/manufacturing/manufacture-medicine/good-manufacturing-practice-gmp#:%7E:text=Good%20Manufacturing%20Practice%20(GMP)%20describes,into%20a%20batch%20of%20product">good manufacturing practices</a>, so you can be assured the ingredients listed on the packaging have been sourced properly and are provided at the correct concentration.</p>
<p>However, there are no items listed as vitamin patches on the Australian Register of Therapeutic Goods. This means they currently can not <a href="https://www.tga.gov.au/news/blog/how-are-vitamins-regulated-australia#:%7E:text=Depending%20on%20the%20vitamin%20and,their%20safety%20and%20quality%20only.">legally be supplied or purchased in Australia</a>. It doesn’t matter if they are being sold from a physical store or online within the country. The TGA won’t <a href="https://www.tga.gov.au/sites/default/files/australian-regulatory-guidelines-complementary-medicines-argcm.pdf">stop you from buying them from overseas</a>, but they advise you not to do so because you can’t be assured of quality and safety.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="clear capsules being produced by machine" src="https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/573949/original/file-20240207-30-751n5r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Vitamins and supplements listed by the TGA are produced in factories with stringent quality standards.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/fish-oil-gelatin-capsules-production-vitamins-2299877737">Shutterstock</a></span>
</figcaption>
</figure>
<p>There is also insufficient evidence that vitamins delivered in this way work. Not all drugs and chemicals can be delivered through the skin. Ordinarily, to be absorbed through the skin a chemical needs to be <a href="https://www.merriam-webster.com/dictionary/lipophilic">lipophilic</a>, meaning it likes fats and oils more than water. </p>
<p>So, the form in which the vitamins have been produced and supplied will dictate whether they will get into the skin. For example, a water extract of a plant is less likely to be absorbed when compared with an oil-based extract.</p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/31302845/">A small 2019 study</a> of patients at risk of nutrient deficiencies after bariatric (weight-loss) surgery gave some of them a daily multivitamin patch for a year. Those patients had lower blood concentrations of several vitamins and were more likely to have vitamin D deficiency when compared with patients given oral vitamins. The study concluded transdermal vitamin patches were not as effective as oral supplements. </p>
<p>Another issue with vitamin patches is that they contain very low concentrations of ingredients and you may therefore get an ineffective dose, even if all the vitamin in the patch is 100% absorbed through the skin. </p>
<p>For example, one particular patch that is marketed for immunity states that it contains 3 milligrams of vitamin C, which is likely insufficient if taken to supplement a low vitamin C diet. The health condition called <a href="https://www.ncbi.nlm.nih.gov/books/NBK493187/">scurvy</a> is thought to occur when daily vitamin C intake drops lower than <a href="https://www.healthdirect.gov.au/vitamin-c-and-your-health">7 milligrams per day</a>. </p>
<p>In contrast, a typical vitamin C tablet contains 500 milligrams. The recommended daily intake of vitamin C is around <a href="https://www.healthdirect.gov.au/vitamin-c-and-your-health">45 milligrams per day</a> – more if a woman is breastfeeding. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="person puts clear patch on skin of upper arm" src="https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/573947/original/file-20240207-22-3nunzy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Nicotine patches work by providing a sustained release of the drug into the skin.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/nicotine-patch-on-skin-quitting-smoking-438277147">Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/is-tiktok-right-will-eating-three-carrots-a-day-really-give-me-a-natural-tan-214270">Is TikTok right – will eating three carrots a day really give me a natural tan?</a>
</strong>
</em>
</p>
<hr>
<h2>Why not just take a tablet?</h2>
<p>When other medicines are supplied in a patch formulation it is usually because a constant supply of the drug is needed in the body; think smoking replacement nicotine patches, <a href="https://www.healthdirect.gov.au/hormone-replacement-therapy">menopausal hormone therapy</a> and some types of <a href="https://www.nps.org.au/radar/articles/fentanyl-patches-durogesic-for-chronic-pain">pain relief</a>.</p>
<p>There is no reason why you would need the slow release, continuous supply of vitamins that patches promise – but there may be other reasons to choose them over tablets and gummy products.</p>
<p>One selling point used by the marketers is that patches are a “cleaner” form of vitamins. A vitamin in tablet or gummy form will contain inactive ingredients called <a href="https://australianprescriber.tg.org.au/articles/pharmaceutical-excipients-where-do-we-begin.html">excipients</a>. Excipients do various tasks in medicines from binding ingredients together, making the medicine look and smell nice, to ensuring drugs don’t break down during storage. The presumption is that patches don’t contain and release any, or very few, excipients into your body. </p>
<p>But many patches don’t list all their ingredients – just the active vitamins – so this claim can not be tested. Some patches may still contain a large number of excipients, some of which may irritate the skin.</p>
<p>For example, one type of <a href="https://www.ebs.tga.gov.au/servlet/xmlmillr6?dbid=ebs/PublicHTML/pdfStore.nsf&docid=203285&agid=%28PrintDetailsPublic%29&actionid=1">nicotine patch</a> contains 12 excipients including acrylic acid and vinyl acetate, which are chemicals used to help stick the patch to the skin.</p>
<p>A patch may be worth investigating for people who have trouble swallowing or chewing. In this instance it could be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7810703/">difficult to take a solid tablet</a> or gummy to get your vitamins. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/paracetamol-versus-ibuprofen-which-works-best-and-when-207921">Paracetamol versus ibuprofen – which works best and when?</a>
</strong>
</em>
</p>
<hr>
<h2>Should you buy them?</h2>
<p>As there are no vitamin patches approved by the TGA in Australia, you should not buy them. </p>
<p>If at some point in the future they become listed medicines, it will be important to remember that they may not have been assessed for efficacy. </p>
<p>If you remain curious about vitamin patches, you should discuss them with your doctor or local pharmacist.</p><img src="https://counter.theconversation.com/content/222280/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Nial Wheate in the past has received funding from the ACT Cancer Council, Tenovus Scotland, Medical Research Scotland, Scottish Crucible, and the Scottish Universities Life Sciences Alliance. He is a Fellow of the Royal Australian Chemical Institute, a member of the Australasian Pharmaceutical Science Association, and a member of the Australian Institute of Company Directors. Nial is the chief scientific officer of Vaihea Skincare LLC, a director of SetDose Pty Ltd a medical device company, and a Standards Australia panel member for sunscreen agents. Nial regularly consults to industry on issues to do with medicine risk assessments, manufacturing, design, and testing.</span></em></p><p class="fine-print"><em><span>Jasmine Lee does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>There are no vitamin patches listed on the Australian Register of Therapeutic Goods and there’s not enough evidence to show they work better than tablets.Nial Wheate, Associate Professor of the School of Pharmacy, University of SydneyJasmine Lee, Pharmacist and PhD Candidate, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2209682024-02-08T14:00:57Z2024-02-08T14:00:57ZNigeria’s popular wara cheese has a short shelf life: we’ve found a way to keep it fresh for longer<p>Cheese is a highly nutritious food produced in hundreds of varieties around the world. It’s all made by fermenting milk but the results range widely in flavour, texture and end uses.</p>
<p>The global market value of cheese was about <a href="https://www.statista.com/topics/6586/global-cheese-market/">US$83.4 billion</a> in 2022 and is projected to exceed <a href="https://www.statista.com/topics/6586/global-cheese-market/">US$120 billion</a> in 2028.</p>
<p>In Nigeria, the most popular cheese is wara, a soft product with a mild, sweet taste and milky flavour. Wara is produced by coagulating cow’s milk with an extract of sodom apple (<em>Calotropis procera</em>, or bomubomu) and is traditionally sold in its whey (milk-like liquid), sometimes in a calabash, at room temperature. </p>
<p>Unhygienic conditions during production and sale, and lack of good packaging materials, can result in wara containing harmful <a href="https://www.sciencepub.net/nature/0403/06-0176-uzeh-ns.pdf">microorganisms</a> such as <em>E. coli</em>, <em>Staphylococcus aureus</em> and other bacteria. These can spoil the cheese or make a person ill after eating it.</p>
<p>Wara also has a very <a href="https://www.academia.edu/63932279/EFFECT_OF_PRESERVATIVES_AND_STORAGE_CONDITIONS_ON_MICROORGANISMS_IN_NIGERIAN_UNRIPENED_CHEESE_WARA">short shelf life</a> of about two or three days. This can be prolonged by refrigerating, drying or frying the cheese but these processes usually affect the taste, texture, colour, flavour and other sensory properties. They also discard the whey, which is an essential component of wara.</p>
<p>As Nigerian food scientists, we set out to find a way to preserve wara more effectively in its indigenous form. </p>
<p>We used different amounts of sorbic acid and natural ginger as preservatives, separately and in combination, and compared the microbial load in the wara samples. We <a href="https://www.academia.edu/63932279/EFFECT_OF_PRESERVATIVES_AND_STORAGE_CONDITIONS_ON_MICROORGANISMS_IN_NIGERIAN_UNRIPENED_CHEESE_WARA">found</a> that the best combination was 2.5% ginger with 0.05% sorbic acid, and that refrigeration was better than keeping the cheese at room temperature.</p>
<p>Extending its shelf life and improving its safety could boost demand and sales at all outlets, from informal to supermarkets. It would make a nutritious food more accessible and be good for producers and food processing businesses.</p>
<h2>Our research</h2>
<p>In our experiment we <a href="https://www.academia.edu/63932279/EFFECT_OF_PRESERVATIVES_AND_STORAGE_CONDITIONS_ON_MICROORGANISMS_IN_NIGERIAN_UNRIPENED_CHEESE_WARA">preserved</a> wara with chemical and natural preservatives: sorbic acid and ginger respectively. We kept the wara in whey for three weeks. </p>
<p>Sorbic acid was added to different samples at a concentration of 0.05% and 0.1%, which is below its maximum permissible limit of 0.3% in cheese according to the international <a href="https://dairyconsultant.co.uk/pdf/codex_specification_spreadable_processed_cheese">Codex Alimentarius standard</a>. The ginger (known locally as atalẹ) was prepared by washing and peeling rhizomes, slicing them into thin sheets, drying them in an oven at 50°C, and cooling, milling and sieving the dried product to obtain ginger powder. </p>
<p>Wara was produced by filtering 2 litres of fresh cow’s milk. The milk was divided into four portions (A, B, C and D). Preservatives were added in the following concentrations:</p>
<ul>
<li><p>5% ginger to portion A</p></li>
<li><p>2.5% ginger and 0.05% sorbic acid to portion B</p></li>
<li><p>0.1% sorbic acid to portion C</p></li>
<li><p>no preservatives in portion D.</p></li>
</ul>
<p>Each mixture was boiled and an extract of sodom apple leaves was added while boiling. The curd (the solid which separates from the liquid whey) was moulded into a cone shape. Each curd was transferred into a sterile plastic container, covered in whey and <a href="https://ijt.oauife.edu.ng/index.php/ijt/article/view/152">stored</a> in the refrigerator or at room temperature.</p>
<p>The populations and types of microorganisms associated with the preserved wara were determined every week. Microorganisms are important in fermenting milk and most are beneficial, but could cause spoilage if their growth is not controlled.</p>
<p>We also studied the effect of the preservatives on the sensory attributes such as taste, flavour, colour, appearance and texture of the wara samples. </p>
<h2>The outcome</h2>
<p>Preservation of wara with ginger and/or sorbic acid significantly reduced the population of microorganisms during storage. The use of 0.1% sorbic acid to preserve wara was the most effective in reducing bacterial and fungal count. The control sample without preservatives had the highest population of microorganisms. The addition of 2.5% ginger and 0.05% sorbic acid to wara reduced the microorganisms present and was much more effective than the addition of 5% ginger alone. </p>
<p>The physical examination of the stored wara showed that samples stored inside the refrigerator retained their fresh aroma throughout the period of storage. Those stored on the shelf at room temperature showed a change in aroma after two weeks. The samples without preservatives, stored at room temperature, had an offensive odour after a week. Spoilage of samples stored at room temperature was due to the higher rate of microbial metabolism. </p>
<p>There were no pathogenic (disease-causing) organisms in any of the wara samples throughout storage. </p>
<p>Wara samples stored inside the refrigerator had better quality in terms of microbial load, type of microorganisms, colour, texture and aroma than samples kept on the shelf at room temperature.</p>
<p>Freshly made wara samples without preservatives had the highest score for taste, flavour, colour, texture and overall acceptability. The values were not significantly different from the samples treated with 0.1% sorbic acid. Adding 2.5% ginger and 0.05% sorbic acid reduced the sensory scores of wara compared to the 0.1% sorbic acid sample. </p>
<p>In conclusion, we suggest that Nigerian wara can be produced on a large scale by using 0.1% sorbic acid or a combination of 2.5% ginger extract and 0.05% sorbic acid as a preservative. This will increase the time wara can be stored after production, thereby increasing the ability of the producers to scale up. </p>
<p>Preservation of wara can improve nutrition and create employment.</p><img src="https://counter.theconversation.com/content/220968/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Malomo Adekunbi Adetola works for Obafemi Awolowo University, Ile - Ife, Nigeria. She receives funding from Carnegie and the Dutch Ministry of Foreign Affairs. </span></em></p>Nigeria’s soft cheese, wara, could be made more widely available with new techniques to extend its shelf life.Malomo Adekunbi Adetola, Lecturer in Food Science and Technology, Obafemi Awolowo UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2217552024-01-29T04:02:24Z2024-01-29T04:02:24ZPickle, anyone? 3 possible reasons women get cravings during pregnancy<figure><img src="https://images.theconversation.com/files/571798/original/file-20240129-27-3uvrsl.jpg?ixlib=rb-1.1.0&rect=8%2C0%2C5742%2C3828&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pregnant-woman-eating-pickles-kitchen-387211774">wavebreakmedia/Shutterstock</a></span></figcaption></figure><p>From pickles and french fries to oranges and ice cream, women and other people who are pregnant report craving a range of foods while they’re expecting. </p>
<p>A <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00021/full">food craving</a> is a strong urge to eat a specific food. The intense desire to eat is not necessarily related to hunger and can be difficult to ignore or resist. Think: “I must have this now!”.</p>
<p>Food cravings during pregnancy are common, with studies reporting anywhere between <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">50% and 90%</a> of pregnant women experience a food craving at least once during their pregnancy. Most women who experience food cravings will do so in their second trimester (from week 13 to 27), and the cravings may also be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">most intense</a> at this time. </p>
<p>Let’s delve into the science of food cravings and what it means for the health of mum and bub.</p>
<h2>What are some typical cravings, and why do they happen?</h2>
<p>There’s an old wives’ tale which implies food cravings can predict the sex of the baby, with sweet foods being associated with a girl, and savoury foods indicating a boy. </p>
<p>This isn’t backed by science. In reality, food cravings during pregnancy are highly individual, though they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">typically include</a> carbohydrate-dense and protein-dense foods. Commonly reported cravings include biscuits, bananas, nuts, pickles, ice cream and potatoes.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/pregnant-women-and-babies-can-be-vegans-but-careful-nutrition-planning-is-essential-107709">Pregnant women and babies can be vegans but careful nutrition planning is essential</a>
</strong>
</em>
</p>
<hr>
<p>We don’t know exactly why pregnant women experience food cravings, but there are a few possible reasons.</p>
<p><strong>1. Changes in nutritional needs</strong></p>
<p>Growing a baby takes a lot of work, and unsurprisingly, increases womens’ requirements for energy and specific nutrients such as iron, folic acid, magnesium and calcium. In addition, a woman’s blood volume <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928162/#:%7E:text=Maternal%20blood%20volume%20increases%20by,falls%20by%2010%20mosmol%2Fkg.">increases significantly during pregnancy</a>, meaning a greater demand for water and electrolytes (in particular sodium and potassium). </p>
<p>Some studies suggest women experiencing nutrient deficiencies are <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0276079">more likely</a> to have food cravings. This might mean women crave foods high in energy and specific nutrients based on their needs. </p>
<p>However, this link is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054961/">not consistently seen</a>, and many women experience food cravings without being deficient in any nutrients. </p>
<figure class="align-center ">
<img alt="A pregnant woman preparing vegetables in the kitchen." src="https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Women’s nutritional needs change during pregnancy.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/beautiful-pregnant-woman-preparing-meal-on-586437113">NDAB Creativity/Shutterstock</a></span>
</figcaption>
</figure>
<p><strong>2. Changes in hunger and taste</strong></p>
<p>Hormonal changes that occur throughout pregnancy may change how hungry women feel. A specific hormone called neuropeptide Y has been <a href="https://doi.org/10.1006/appe.1996.0060">shown</a> to increase during pregnancy and is associated with increased hunger. </p>
<p>Also, many women report foods and drinks taste different during pregnancy. Most commonly, women <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">report</a> an increased taste of bitter flavours such as those in vegetables or coffee, and a heightened sense of sweetness from fruits. </p>
<p>Changes in how foods taste combined with increased feelings of hunger may create food cravings, particularly for sweet foods such as fruits. However, studies have not been able to consistently link hormone levels in blood with reported taste changes, suggesting hormones may not be solely responsible for food cravings.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/childhood-adolescence-pregnancy-menopause-75-how-your-diet-should-change-with-each-stage-of-life-132099">Childhood, adolescence, pregnancy, menopause, 75+: how your diet should change with each stage of life</a>
</strong>
</em>
</p>
<hr>
<p><strong>3. Social and cultural influences</strong></p>
<p>Pregnant women in different parts of the world report different food cravings. For example, the most commonly reported food cravings among pregnant women in Nigeria is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B113">fruits and vegetables</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B83">Rice</a> is the most common craving among all women in Japan, while in the United States, women seem to crave <a href="https://pubmed.ncbi.nlm.nih.gov/16831486/">chocolate</a> the most. These differences may be due to what foods are available, and what foods are familiar. </p>
<p>Popular commentary around pregnancy food cravings, and even the notion of “eating for two”, imply a biological need for pregnant women to indulge their food cravings. These sentiments make eating different, strange, or large amounts of food more socially acceptable. </p>
<p>Also, food cravings may normalise eating foods which may be less healthy, such as chocolates or cake. Normalising a food choice that may usually be considered a special treat can then <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B76">lead to increased urges</a> for and consumption of those foods during pregnancy. </p>
<p>Some women can struggle with food cravings they know are not healthy, but cannot resist. This can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">lead to</a> shame and negative relationships with food during pregnancy.</p>
<figure class="align-center ">
<img alt="A pregnant woman on the couch with a toddler touching her stomach." src="https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Pregnant women in different parts of the world report different food cravings.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/african-american-llittle-girl-holding-her-1536419393">pixelheadphoto digitalskillet/Shutterstock</a></span>
</figcaption>
</figure>
<h2>Cravings aren’t a big cause for concern</h2>
<p>People may think food cravings lead to excess weight gain in pregnancy, which can be related to poor health outcomes for mothers. But studies to date have shown that while women who experience food cravings in pregnancy have a slightly higher energy intake than those who don’t, there’s <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B167">no consistent link</a> between food cravings and diet quality, changes in body weight or size, or development of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054961/">pregnancy complications</a> such as gestational diabetes.</p>
<p>Some people have also suspected food cravings in pregnancy might influence the baby while it’s growing. However, studies haven’t found <a href="https://www.sciencedirect.com/science/article/pii/S1658361218301070">a link</a> between the mother’s food cravings during pregnancy, the size of baby at birth, the baby’s taste preferences, or behaviours of developing children.</p>
<p>Overall, it seems food cravings have little to modest impact on the health of mothers or their babies. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/3-reasons-you-feel-hungrier-and-crave-comfort-foods-when-the-weather-turns-cold-202831">3 reasons you feel hungrier and crave comfort foods when the weather turns cold</a>
</strong>
</em>
</p>
<hr>
<h2>When to seek help</h2>
<p>While all women should feel comfortable to eat foods they desire, moderation is still key. Resolving sweet food cravings with nutritious options such as fruits, dairy and wholegrains may be beneficial, as well as limiting less healthy cravings such as chocolates, lollies and chips.</p>
<p>Particular cravings, such soil or ice, can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635104/">indicate</a> underlying health conditions that warrant treatment.</p>
<p>If you or a loved one is concerned about food cravings or any aspect of food intake during pregnancy, make an appointment with an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited dietitian</a>.</p><img src="https://counter.theconversation.com/content/221755/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lauren Ball works for The University of Queensland and receives funding from the National Health and Medical Research Council, Queensland Health and Mater Misericordia. She is a Director of Dietitians Australia, a Director of the Darling Downs and West Moreton Primary Health Network and an Associate Member of the Australian Academy of Health and Medical Sciences.</span></em></p><p class="fine-print"><em><span>Katelyn Barnes is an accredited dietitian and is employed by ACT Health Directorate, University of Queensland, and the Australian National University. Katelyn is a volunteer, elected executive member of the Australasian Association for Academic Primary Care.</span></em></p>Food cravings during pregnancy are common, with studies reporting anywhere between 50% and 90% of pregnant women experience a food craving at least once during their pregnancy.Lauren Ball, Professor of Community Health and Wellbeing, The University of QueenslandKatelyn Barnes, Postdoctoral Research Fellow, School of Human Movement and Nutrition Sciences, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2191192024-01-22T19:04:08Z2024-01-22T19:04:08ZGood lunchboxes are based on 4 things: here’s how parents can prepare healthy food and keep costs down<figure><img src="https://images.theconversation.com/files/568160/original/file-20240108-17-vx4wzp.jpg?ixlib=rb-1.1.0&rect=116%2C107%2C5775%2C3790&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/crop-teen-girl-eating-snack-in-box-5905684/">Katerina Holmes/Pexles </a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>Heading back to school is a time of great anticipation for many families, but it is not without challenges. One of the big challenges is preparing healthy, easy, affordable and appealing lunchboxes.</p>
<p>Lunchboxes are vital for supporting children’s energy levels throughout the school day, which in turn helps maintain their <a href="https://doi.org/10.3390/%20%20nu13030911%20https://doi.org/10.3390/nu12051297">concentration</a>. </p>
<p>What does a healthy lunchbox contain? How can you keep it fresh, while also keeping costs down? </p>
<h2>Making a healthy lunchbox</h2>
<p>A healthy well-balanced lunchbox should have four things: </p>
<p><strong>1. food for energy:</strong> these foods have carbohydrates for energy to learn and play. This could be sandwiches, wraps, pasta or rice dishes </p>
<p><strong>2. food for growth:</strong> these foods have protein to support growing bodies and minds. This could be lean meats, eggs, beans or dairy</p>
<p><strong>3. food for health:</strong> these foods have vitamins and minerals to support healthy immune systems and include fruits and vegetables in a variety of colours</p>
<p><strong>4. something to drink:</strong> water, milk or milk alternatives are the best choices. Do not give your children sugary drinks, including juice, cordial or energy drinks as they can lead to dental issues. If your child has trouble drinking plain water, try different bottles or cups. Some kids are more likely to drink from a strawed or spouted bottle. You can also try adding in a few drops of colourful fresh vegetable juice such as beetroot to make the water pink. </p>
<figure class="align-center ">
<img alt="A lunch box with a peeled mandarin, grapes, dried apricots and a sandwich." src="https://images.theconversation.com/files/568163/original/file-20240108-15-ftzfl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/568163/original/file-20240108-15-ftzfl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/568163/original/file-20240108-15-ftzfl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/568163/original/file-20240108-15-ftzfl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/568163/original/file-20240108-15-ftzfl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/568163/original/file-20240108-15-ftzfl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/568163/original/file-20240108-15-ftzfl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Lunchboxes should contain a mix of foods for energy, growth and health.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/a-sandwich-lunch-box-with-fruits-5852281/">Antoni Shkraba/ Pixels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<h2>Choose snacks wisely</h2>
<p>Most kids will eat a treat food over the core foods listed above (just like most adults!). These foods are fun and yummy but not the best choice for sustained energy and focus at school everyday. </p>
<p>So try and avoid snacks like fruit bars and straps, which are low in fibre, fluids, vitamins and minerals, and high in sugar. Also avoid dairy desserts such as custard pouches, biscuits, chocolate bars and muesli bars that are often high in fat and sugar and don’t need to be included in the lunchbox. </p>
<p>While homemade snacks like pikelets, scrolls or homemade dip are ideal and more cost effective, pre-packaged options can be a lifesaver for time-pressed parents.</p>
<p>When choosing packaged snacks, look for items under 600 kilojules per serving, low in saturated fat (less than 2 grams per serving) and containing fibre (more than 1 gram per serving). </p>
<p>Also look for nutrient-dense ingredients like low-fat dairy, wholegrains, fruits, vegetables, or beans to provide a more balanced snack selection. Good options include popcorn, dried fruit boxes, wholegrain crackers and cheese, mini rice cakes, tinned fruit cups and yoghurts without added sugars. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/sick-of-packing-school-lunches-already-heres-how-to-make-it-easier-179675">Sick of packing school lunches already? Here's how to make it easier</a>
</strong>
</em>
</p>
<hr>
<h2>Keep lunch boxes easy</h2>
<p>Try to make school food easy to handle and eat. </p>
<p>For younger children, cut up large pieces of fruit and vegetables, quarter sandwiches and choose things with easy-to-open packaging.</p>
<p>Involve your children in preparing and packing the lunchbox or show them the final product so they know its contents. This means the child is not surprised by the contents. They are also <a href="https://www.sciencedirect.com/science/article/abs/pii/S0195666314001573">more likely to eat</a> a meal they helped make.</p>
<figure class="align-center ">
<img alt="A young child chops tomato on a plate with chopped cucumbers." src="https://images.theconversation.com/files/568164/original/file-20240108-21-c0myyz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/568164/original/file-20240108-21-c0myyz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/568164/original/file-20240108-21-c0myyz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/568164/original/file-20240108-21-c0myyz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/568164/original/file-20240108-21-c0myyz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/568164/original/file-20240108-21-c0myyz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/568164/original/file-20240108-21-c0myyz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Encourage your your kids to help prepare and pack their lunchboxes.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/crop-little-boy-cutting-vegetables-on-red-plate-3984726/">Gustavo Fring/ Pexels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/trying-to-spend-less-on-food-following-the-dietary-guidelines-might-save-you-160-a-fortnight-216749">Trying to spend less on food? Following the dietary guidelines might save you $160 a fortnight</a>
</strong>
</em>
</p>
<hr>
<h2>Keep things fresh</h2>
<p>Food can sit in lunchboxes for hours, so it’s important to keep it fresh. To help keep it as cool you can: </p>
<ul>
<li><p>use an insulated lunchbox and ice pack. Pack the ice pack next to items prone to spoilage</p></li>
<li><p>if you are preparing the lunchbox the day before, store it in the fridge overnight</p></li>
<li><p>ask your kids to keep lunchboxes in their school bags, away from direct sunlight and heat</p></li>
<li><p>also consider freezing water bottles overnight to provide a cool and refreshing drink for hot days</p></li>
<li><p>if you know it’s going to be a particularly hot day or your child is going to be out and about with their lunch box, choose foods that don’t have to be kept cool. For example, baked beans, tetra pack milk, wholegrain crackers and diced fruit cups. Also consider uncut and whole raw fruit and vegetables such as an apple or orange, baby carrots, baby cucumbers or cherry tomatoes. </p></li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/australian-schools-are-starting-to-provide-food-but-we-need-to-think-carefully-before-we-ditch-the-lunchbox-193536">Australian schools are starting to provide food, but we need to think carefully before we 'ditch the lunchbox'</a>
</strong>
</em>
</p>
<hr>
<h2>Keep costs down</h2>
<p>There are several ways you can try to keep costs down when buying school lunch supplies: </p>
<ul>
<li><p>follow the <a href="https://www.eatforhealth.gov.au/guidelines/guidelines">Australian Dietary Guidelines</a>. A <a href="https://theconversation.com/trying-to-spend-less-on-food-following-the-dietary-guidelines-might-save-you-160-a-fortnight-216749">2023 study</a> suggests maintaining a healthy diet – along the lines of the guidelines – could save A$160 off a family of four’s fortnightly shopping bill</p></li>
<li><p>choose seasonal fruits and vegetables for the freshest items at lowest cost</p></li>
<li><p>take advantage of special deals or bulk purchases, especially for your child’s favourite snacks or things with a long shelf-life like canned or frozen foods </p></li>
<li><p>bake items such as scrolls or muesli bars and freeze in bulk when time allows. The <a href="https://onehandedcooks.com.au">One Handed Cooks</a> have healthy recipes for all ages that are wallet and freezer friendly</p></li>
<li><p>use dinner leftovers as next-day lunches</p></li>
</ul>
<figure class="align-center ">
<img alt="A pot full of noodles and vegetables." src="https://images.theconversation.com/files/568165/original/file-20240108-16-issd9k.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/568165/original/file-20240108-16-issd9k.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/568165/original/file-20240108-16-issd9k.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/568165/original/file-20240108-16-issd9k.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/568165/original/file-20240108-16-issd9k.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/568165/original/file-20240108-16-issd9k.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/568165/original/file-20240108-16-issd9k.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Try to plan dinners that can double as lunches.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/stir-fry-noodles-in-bowl-2347311/%20engin">Engin Akyurt/ Pexels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<ul>
<li>keep an eye on your child’s lunchbox to see what they eat. They may eat less during lunchtime but need a snack later. Adjust the lunchbox contents based on their hunger level and have a post-school snack prepared to avoid unnecessary food waste.</li>
</ul>
<p>For more ideas on managing lunchboxes, check out the <a href="https://growandgotoolbox.com">Grow&Go Toolbox</a>. Nutrition Australia also has some <a href="https://www.healthylunchboxweek.org.au/lunchbox-ebook">great suggestions</a> for balancing your child’s lunchbox.</p><img src="https://counter.theconversation.com/content/219119/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Clare Dix receives funding from the Australian Government Department of Health.</span></em></p><p class="fine-print"><em><span>Stella Boyd-Ford receives funding from the Australian Government Department of Health.</span></em></p>Lunchboxes should have food for concentration, growth and health as well as something to drink.Clare Dix, Research Fellow in Nutrition & Dietetics, The University of QueenslandStella Boyd-Ford, Research Fellow with the Grow&Go Toolbox, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2175092024-01-22T13:28:26Z2024-01-22T13:28:26ZThink wine is a virtue, not a vice? Nutrition label information surprised many US consumers<figure><img src="https://images.theconversation.com/files/569115/original/file-20240112-21-1bz0bp.jpg?ixlib=rb-1.1.0&rect=56%2C85%2C9247%2C5164&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Decisions, decisions.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/rear-view-of-young-asian-woman-grocery-shopping-for-royalty-free-image/1366189228?phrase=wine+store&adppopup=true">d3sign/Getty Images</a></span></figcaption></figure><p>When you reach for that bottle of wine this Valentine’s Day, do you know how healthy it is? Many people have a too-rosy view of the beverage and are surprised when confronted with the facts about it on a nutrition label, according to a study my co-author <a href="https://www.depts.ttu.edu/hs/hrm/velikova.php">Natalia Velikova</a> <a href="https://www.depts.ttu.edu/rawlsbusiness/people/faculty/marketing/deidre-popovich/index.php">and I</a> recently published in the <a href="https://doi.org/10.1108/JCM-09-2020-4101">Journal of Consumer Marketing</a>. </p>
<p>Our findings could have big implications for the wine industry, particularly as <a href="https://www.fooddive.com/news/alcohol-labeling-lawsuit/633347/">some groups in the U.S. are pushing</a> for wine to have mandatory nutrition labels.</p>
<p>Right now, people usually think of wine as <a href="https://doi.org/10.1287/mksc.17.4.317">a “virtue” rather than a “vice,”</a> thanks to popular beliefs about its <a href="https://www.health.harvard.edu/blog/is-red-wine-good-actually-for-your-heart-2018021913285#">health benefits</a> and news coverage of its antioxidant effects. But requiring nutrition labels, which are currently voluntary, could change those views. </p>
<p>In our experimental research, which included nearly 800 participants, we found that American consumers aren’t used to seeing nutrition information on wine labels, and most are surprised by what they read since they don’t associate wine with calories, carbohydrates and sugar. People who were prompted to read labels viewed wine as less healthy than they did beforehand, and they were less likely to buy it. </p>
<p>We also found that people are more surprised by the sugar content of sweeter wines, such as Moscato, than by the number of calories. Sweet wines, in particular, may contain more sugar than consumers realize.</p>
<h2>Why it matters</h2>
<p>The European Union recently <a href="https://www.wineenthusiast.com/culture/industry-news/new-eu-wine-label-regulations/">mandated nutrition labeling on wine</a>, sometimes in the form of <a href="https://www.decanter.com/learn/eu-wine-labelling-the-changes-explained-507553/">QR codes</a>, and industry analysts expect <a href="https://wineindustryadvisor.com/2023/02/24/ingredient-labels-are-coming-you-need-to-know">the U.S. will eventually follow suit</a>. The Treasury Department’s Alcohol and Tobacco Tax and Trade Bureau, which regulates wine production, has already <a href="https://www.cspinet.org/press-release/consumer-groups-obtain-ttb-commitment-issue-rulemakings-mandatory-alcohol-labeling">agreed to issue some preliminary rules</a> for mandatory ingredient labeling.</p>
<p>Nutrition labels don’t need to be bad news for the wine industry. Wine sales have <a href="https://www.svb.com/globalassets/trendsandinsights/reports/wine/svb-state-of-the-wine-industry-report-2023.pdf">recently declined</a> among those 60 and younger, and greater transparency in labeling could help rekindle young consumers’ interest. </p>
<p><a href="https://doi.org/10.1016/j.wep.2018.11.001">Millennial and Gen Z consumers</a> may especially appreciate clearer labels, since it could help them view wine as less mysterious and more accessible. It may also allow them to fit an occasional glass of wine into their personal health goals. Younger consumers might also be more interested in <a href="https://doi.org/10.1016/j.wep.2019.02.001">eliminating as many highly processed ingredients as possible</a> from their diets. </p>
<p>What’s more, there’s been a recent trend toward wine packaging including labels like “organic,” “biodynamic” and “sustainable,” which may appeal to consumers’ preferences for sustainability. These labels have less to do with nutrition than with manufacturers trying to appear eco-friendly — but makers of natural wine would likely benefit most from offering nutrition information to support their front-of-label claims.</p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&rect=98%2C12%2C8120%2C5438&q=45&auto=format&w=1000&fit=clip"><img alt="In an over-the-shoulder photograph, a woman chooses between two bottles of wine at a liquor store." src="https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&rect=98%2C12%2C8120%2C5438&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/568090/original/file-20240106-28-sl6le5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Americans generally view red wines as healthier than whites, research shows.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/over-the-shoulder-view-of-woman-walking-through-royalty-free-image/1308615779">D3sign/Getty Images</a></span>
</figcaption>
</figure>
<h2>What other research is being done</h2>
<p>German researchers have found that most consumers often overestimate calories in wine before viewing nutritional labels, and they <a href="https://doi.org/10.1016/j.wep.2019.02.001">don’t think the information is useful</a>. The researchers found that consumers often feel insecure and confused after reading wine ingredient information. Reviewing ingredient lists also made consumers less likely to view wine as a natural product. </p>
<p>On the manufacturer side, research shows that mandatory nutrition labeling would affect the wine industry in several ways — notably by <a href="https://doi.org/10.1016/j.wep.2019.05.002">increasing overhead costs</a> related to compliance, laboratory analyses and more challenging labeling processes. This could disproportionately hurt smaller wineries with fewer resources. </p>
<h2>What still isn’t known</h2>
<p>We still don’t know who is most likely to read and use nutrition labels on wine, but younger customers <a href="https://doi.org/10.1017/S1368980010003290">seem to be more interested</a> in food labels generally. Millennials report they are <a href="https://doi.org/10.1017/S1368980016002871">eating healthier</a> and <a href="https://www.physicalactivitycouncil.org/_files/ugd/286de6_292481f0e76443d4b0921fbb879f8cfc.pdf">exercising more</a> than previous generations.</p>
<p>And there’s still more to learn about how nutrition labels affect behavior. Studies have shown mixed results, but on the whole, labeling appears to make people <a href="https://doi.org/10.1016/j.amepre.2018.09.024">cut their calorie consumption</a> somewhat. Still, the U.S. put nutrition labels on foods in the 1990s, and that hasn’t stopped the <a href="https://www.cdc.gov/obesity/data/adult.html">obesity rate from rising</a>.</p><img src="https://counter.theconversation.com/content/217509/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Deidre Popovich does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>People may be surprised when they read a nutrition label on a bottle of wine. The industry should take note.Deidre Popovich, Associate Professor of Marketing, Texas Tech UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2199552024-01-17T13:37:48Z2024-01-17T13:37:48ZWhat’s the best diet for healthy sleep? A nutritional epidemiologist explains what food choices will help you get more restful z’s<figure><img src="https://images.theconversation.com/files/569476/original/file-20240116-23-j8753f.jpg?ixlib=rb-1.1.0&rect=12%2C0%2C2105%2C1409&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A balanced diet is one key factor in getting a restful night's sleep. </span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/freshly-woken-up-young-woman-enjoying-the-morning-royalty-free-image/1413633179?phrase=person+sleeping&searchscope=image%2Cfilm&adppopup=true">SimpleImages/Moment via Getty Images</a></span></figcaption></figure><p>You probably already know that how you eat before bed affects your sleep. Maybe you’ve found yourself still lying awake at 2 a.m. after enjoying a cup of coffee with dessert. But did you know that your eating choices throughout the day may also affect your sleep at night? </p>
<p>In fact, more and more evidence shows that <a href="https://doi.org/10.3390/nu12092830">overall dietary patterns</a> can <a href="https://doi.org/10.3390/nu14142998">affect sleep quality and contribute to insomnia</a>.</p>
<p>I am a <a href="https://sph.umich.edu/faculty-profiles/jansen-erica.html">nutritional epidemiologist</a>, and I’m <a href="https://scholar.google.com/citations?user=NwgRhPYAAAAJ&hl=en">trained to look at diets at the population level</a> and how they affect health. </p>
<p>In the U.S., a large percentage of the population suffers from <a href="https://www.gallup.com/analytics/390536/sleep-in-america-2022.aspx">poor sleep quality</a> and sleep disorders like <a href="https://www.nhlbi.nih.gov/health/insomnia#">insomnia</a> and <a href="https://www.ncbi.nlm.nih.gov/books/NBK459252/#">obstructive sleep apnea</a>, a condition in which the upper airway becomes blocked and breathing stops during sleep. At the same time, most Americans eat far too much <a href="https://fns-prod.azureedge.us/sites/default/files/media/file/AverageHealthyEatingIndex-2020ScoresfortheUSPopulation.pdf">fatty and processed food, too little fiber and too few fruits and vegetables</a>. </p>
<p>Although it is difficult to determine whether these two trends are causally linked to one another, more and more <a href="https://doi.org/10.1146%2Fannurev-nutr-120420-021719">research points to linkages between sleep and diet</a> and offers hints at the biological underpinnings of these relationships.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Overhead view of colorful foods with high dietary fiber content arranged side by side on a countertop." src="https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=337&fit=crop&dpr=1 600w, https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=337&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=337&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/569475/original/file-20240116-23-bh5k9m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Most Americans consume far too little fiber and too few fresh fruits and vegetables.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/group-of-food-with-high-content-of-dietary-fiber-royalty-free-image/1457889029?phrase=high+fiber+diet&searchscope=image%2Cfilm&adppopup=true">fcafotodigital/E+ via Getty Images</a></span>
</figcaption>
</figure>
<h2>How diet and sleep quality can be intertwined</h2>
<p>My colleagues and I wanted to get a deeper understanding of the possible link between sleep and diet in Americans who are 18 and older. So we analyzed whether people who follow <a href="https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines">the government’s Dietary Guidelines for Americans</a> get more hours of sleep.</p>
<p>Using a nationally representative dataset of surveys collected from 2011 to 2016, we found that people who did not adhere to dietary recommendations such as consuming enough servings of fruits, vegetables, legumes and whole grains <a href="https://doi.org/10.1016/j.appet.2020.104748">had shorter sleep duration</a>.</p>
<p>In a separate study, we followed more than 1,000 young adults ages 21 to 30 who were enrolled in a web-based dietary intervention study designed to help them increase their daily servings of fruits and vegetables. We found that those who increased their fruit and vegetable consumption over a three-month period reported better sleep quality and <a href="https://doi.org/10.1016/j.sleh.2021.02.005">reductions in insomnia symptoms</a>. </p>
<p>Research conducted outside the U.S. by my group and others also shows that healthier overall dietary patterns are associated with better sleep quality and fewer insomnia symptoms. These include the <a href="https://doi.org/10.3390/nu12092830">Mediterranean diet</a> – a diet rich in plant foods, olive oil and seafood, and low in red meat and added sugar – and <a href="https://doi.org/10.3390/nu15020419">anti-inflammatory diets</a>. These are <a href="https://doi.org/10.1016/j.appet.2021.105881">similar to the Mediterranean diet</a> but include additional emphasis on <a href="https://doi.org/10.1093/sleep/zsy158">certain components in the diet</a> like <a href="https://doi.org/10.3390%2Fmolecules25225243">flavonoids</a>, a group of compounds found in plants, which are shown to lower inflammatory biomakers in the blood.</p>
<h2>Parsing the foods and nutrients</h2>
<p>Within overall healthy diet patterns, there are numerous individual foods and nutrients that may be linked to quality of sleep, with varying degrees of evidence. </p>
<p>For example, studies have linked consumption of <a href="https://doi.org/10.5664/jcsm.3714">fatty fish</a>, <a href="https://doi.org/10.1016/j.advnut.2023.01.004">dairy</a>, <a href="https://doi.org/10.3389/fnut.2023.1079609">kiwi fruit</a>, <a href="https://doi.org/10.1097/mjt.0000000000000584">tart cherries</a> and <a href="https://doi.org/10.3390/nu15245115">other berries</a> such as strawberries and blueberries with better sleep. One of the common pathways through which these foods may affect sleep is by <a href="https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know">providing melatonin</a>, an important modulator of sleep and wake cycles in the brain.</p>
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<iframe width="440" height="260" src="https://www.youtube.com/embed/Z7mNwDrr53c?wmode=transparent&start=82" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Walnuts and almonds, as well as fruits like kiwis and bananas, provide natural sources of melatonin.</span></figcaption>
</figure>
<p><a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">Fiber-rich foods</a> like beans and oatmeal and certain protein sources – especially those that are high in the amino acid tryptophan, such as poultry – are also associated with <a href="https://doi.org/10.1016/j.jand.2022.01.007">higher-quality sleep</a>. Individual nutrients that may be beneficial include <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/">magnesium</a>, <a href="https://doi.org/10.1016/j.tjnut.2023.11.030">vitamin D</a>, <a href="https://doi.org/10.1016/j.tjnut.2023.11.030">iron</a>, <a href="https://doi.org/10.1093/jn/nxz286">omega-3 fatty acids</a> and <a href="https://doi.org/10.1016/j.tjnut.2023.11.012">manganese</a>. Some foods like salmon are sources of multiple nutrients. </p>
<h2>Untangling the complexity</h2>
<p>One important caveat with a lot of the research on individual foods, as well as diet patterns, is that most studies cannot easily disentangle the direction of the relationships.</p>
<p>In other words, it’s hard to know whether the association is a result of diet affecting sleep, or sleep affecting diet. The reality is that it is likely a cyclical relationship, where a healthy diet promotes good sleep quality, which in turn helps to <a href="https://doi.org/10.1146/annurev-nutr-120420-021719">reinforce good dietary habits</a>. </p>
<p>With observational studies, there are also possible confounding factors, such as age and economic status, that may have important correlations with both sleep and diet.</p>
<h2>Foods to avoid for sleep health</h2>
<p>Aiming for higher intake of sleep-promoting foods isn’t necessarily enough to get better sleep. It’s also important to avoid certain foods that could be bad for sleep. Here are some of the main culprits:</p>
<ul>
<li><p>Saturated fats, such as that in burgers and fries and processed foods, could <a href="https://doi.org/10.5664/jcsm.5384">lead to less slow-wave sleep</a>, which is <a href="https://pubmed.ncbi.nlm.nih.gov/19998869/">considered the most restorative sleep</a>. </p></li>
<li><p>Refined carbohydrates, such as those in white bread and pasta, are metabolized quickly. If you eat these foods for dinner, they can result in <a href="https://doi.org/10.3389/fpubh.2022.931781">waking up from hunger</a>. </p></li>
<li><p><a href="https://doi.org/10.1016/j.alcohol.2014.07.019">Alcohol disrupts sleep quality</a>. Although the sedative effects of alcohol can initially make it easier to fall asleep, it disrupts sleep patterns by shortening the amount of <a href="https://www.webmd.com/sleep-disorders/sleep-101">REM, or rapid eye movement</a>, sleep in the first part of the night and leads to more night awakenings.</p></li>
<li><p>Caffeine consumed even six hours before bed can <a href="https://doi.org/10.5664/jcsm.3170">make it difficult to fall asleep</a> because it blocks the hormone adenosine, which promotes sleepiness. </p></li>
<li><p>The consistent overconsumption of calories can lead to weight gain, one of the <a href="https://doi.org/10.1016/j.smrv.2023.101838">strongest predictors of obstructive sleep apnea</a>. Having excess weight is a factor because it can put additional pressure on the diaphragm and lungs, and can also lead to a narrower airway if fat accumulates around the neck and throat.</p></li>
</ul>
<p>Interestingly, our group has recently shown that toxicants in food or food packaging, <a href="https://doi.org/10.1186/s12889-021-12014-x">like pesticides</a>, <a href="https://doi.org/10.1016/j.envres.2020.110216">mercury</a> and <a href="https://doi.org/10.1007/s11356-023-26833-5">phthalates</a> – chemicals used to manufacture plastics – can affect sleep. Since toxicants can be found in both healthy and unhealthy foods, this research suggests that some foods can contain a mix of components that are both beneficial and harmful for sleep.</p>
<h2>Timing of meals and gender considerations</h2>
<p>The timing and consistency of eating, known as “chrononutrition” in the sleep research field, also very likely help to explain associations between healthy diets and good sleep. </p>
<p>In the U.S., eating at conventional meal times as opposed to random snacking <a href="https://doi.org/10.1017/S136898001000296X">has been associated with better sleep</a>. In addition, late-night eating is typically associated with unhealthier food intake – such as processed snacks – and could <a href="https://doi.org/10.1017/s0007114521003597">cause more fragmented sleep</a>.</p>
<p>A final and very interesting piece of this puzzle is that associations between diet and sleep often differ by gender. For example, it appears that the associations between healthy diet patterns and insomnia symptoms <a href="https://doi.org/10.1016/j.sleh.2021.02.005">could be stronger among women</a>. One reason for this could be gender differences in sleep. In particular, <a href="https://doi.org/10.3389%2Ffpsyt.2020.577429">women are more likely than men to suffer from insomnia</a>.</p>
<h2>Keys to a good night’s sleep</h2>
<p>Overall, there is not one magic food or drink that will improve your sleep. It’s better to focus on overall healthy dietary patterns throughout the day, with a higher proportion of calories consumed earlier in the day. </p>
<p>And, in addition to avoiding caffeine, alcohol and heavy meals in the two to three hours before bed, the last few hours of the day should include other <a href="https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/">good sleep hygiene practices</a>. </p>
<p>These include disengaging from technology, reducing light exposure and creating a comfortable and relaxing environment for sleep. Moreover, allowing enough time to sleep and maintaining a consistent bedtime and wake time is essential.</p><img src="https://counter.theconversation.com/content/219955/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Erica Jansen receives funding from the National Heart Lung Blood Institute (NHBLI) through a K01 award (K01HL151673). </span></em></p>A growing body of research is finding a robust link between diet and sleep quality. But it’s not just the usual suspects like caffeine and alcohol that can get in the way of restful sleep.Erica Jansen, Assistant Professor of Nutritional Sciences, University of MichiganLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2163552024-01-16T19:15:14Z2024-01-16T19:15:14ZSpace travel taxes astronauts’ brains. But microbes on the menu could help in unexpected ways<figure><img src="https://images.theconversation.com/files/565638/original/file-20231213-27-4xr8mj.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5991%2C3000&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/smiling-man-astronaut-presents-shawarma-kebab-1128088580">studiostoks/Shutterstock</a></span></figcaption></figure><p>Feeding astronauts on a long mission to Mars goes well beyond ensuring they have enough nutrients and calories to survive their multi-year journey.</p>
<p>Providing astronauts with the right diet is also paramount in supporting their <a href="https://www.frontiersin.org/articles/10.3389/fncir.2023.1170395/full?trk=public_post_comment-text">mental and cognitive health</a>, in a way unlike previous missions.</p>
<p>So we need to radically rethink how we feed astronauts not only on a challenging mission to Mars, which could be on the cards in the late 2030s or early 2040s, but to prepare for possible settlement on the red planet. </p>
<p>That includes acknowledging the role of microbes in mental health and wellbeing, and providing astronauts with the right foods and conditions for a variety of these beneficial microbes to grow. Our research aims to do just that.</p>
<p>Here’s why a healthy balance of microbes is important under such challenging conditions, and how we could put microbes on the menu.</p>
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Read more:
<a href="https://theconversation.com/was-going-to-space-a-good-idea-218235">Was going to space a good idea?</a>
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<h2>Why are missions to Mars so challenging?</h2>
<p>Deep space missions will expose humans to immense physical and psychological challenges. These include prolonged isolation from loved ones, extreme space and resource constraints, and the difficulties of microgravity. </p>
<p>Disruption to astronauts’ circadian rhythms, prolonged radiation exposure and dietary changes can also lower their cognitive performance and wellbeing. </p>
<p>The hazardous conditions, combined with the psychological toll of potential spacecraft failures, can all contribute to mental health problems.</p>
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<strong>
Read more:
<a href="https://theconversation.com/how-to-live-in-space-what-weve-learned-from-20-years-of-the-international-space-station-144851">How to live in space: what we've learned from 20 years of the International Space Station</a>
</strong>
</em>
</p>
<hr>
<h2>Why is diet important for mental health?</h2>
<p>We already know the quality of people’s diet not only influences their physical health, but also their mental and brain health. </p>
<p>Diet quality is <a href="https://www.nature.com/articles/s41380-018-0237-8">consistently and independently linked</a> to the risk of depression or anxiety. Clinical trials <a href="https://pubmed.ncbi.nlm.nih.gov/35441666/">show</a> improving diet quality <a href="https://www.ncbi.nlm.nih.gov/pubmed/30720698">can lead to</a> profound improvements in depression and anxiety symptoms. </p>
<p>Diet also affects the size and function of a specific brain region – the hippocampus – that is crucial to learning and memory, as well as for maintaining <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-015-0461-x?report=reader">mental health</a>. When even young healthy adults eat “junk” foods, aspects of cognition linked to the hippocampus quickly <a href="https://royalsocietypublishing.org/doi/abs/10.1098/rsos.191338">decline</a>.</p>
<p>On the other hand, research shows a diet containing more and varied plant foods and seafood (which are rich in components called long-chain omega-3 fatty acids and flavonoids) leads to <a href="https://www.nature.com/articles/s41598-022-21927-5">better cognitive performance</a>. This study was conducted in a closed chamber for 45 days, designed to mimic conditions in space.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Plate of salmon on bed of green salad, with lemon slices, on blue wood table" src="https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A diet rich in plant food and seafood might help your brain, but how do you turn that into space food that will go the distance?</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/grilled-salmon-vegetables-366852431">Jacek Chabraszewski/Shutterstock</a></span>
</figcaption>
</figure>
<p>Diet can have such consequences by <a href="https://www.ncbi.nlm.nih.gov/pubmed/33144709">altering</a>:</p>
<ul>
<li>immune function</li>
<li>the size and functioning of the hippocampus </li>
<li>chemical messenger (neurotransmitter) systems</li>
<li>how our bodies respond to stress.</li>
</ul>
<p>Diet can also influence the many ways microbes in the gut affect the brain, a link known as the <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00018.2018?rfr_dat=cr_pub">microbiota gut-brain axis</a>.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/essays-on-health-microbes-arent-the-enemy-theyre-a-big-part-of-who-we-are-79116">Essays on health: microbes aren't the enemy, they're a big part of who we are</a>
</strong>
</em>
</p>
<hr>
<h2>Not all foods make the grade</h2>
<p>Space foods need to appeal to a diverse crew and stay nutritious for an extremely long time (likely a three- to five-year mission). They also need to be lightweight and compact enough to fit on the spacecraft.</p>
<p>Once on Mars, challenges include growing fresh food and culturing protein sources. Beyond providing nutrients, we also need to consider providing more recently identified factors including phytonutrients (such as polyphenols), fermentation products and microbes. These will likely be crucial to sustain health and, indeed, life on deep space missions.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/humans-are-going-back-to-the-moon-and-beyond-but-how-will-we-feed-them-189794">Humans are going back to the Moon, and beyond – but how will we feed them?</a>
</strong>
</em>
</p>
<hr>
<h2>Why are microbes so important?</h2>
<p>If you’ve seen the film <a href="https://theconversation.com/the-martian-review-science-fiction-that-respects-science-fact-48373">The Martian</a>, you’ll know microbes are a crucial aspect of growing food, and are essential for keeping humans alive and functioning. </p>
<p>We have co-evolved with, and are hosts to, trillions of different microbes that live on our skin and in all our niches and cavities. This includes our mouths, nose, vagina, lungs and – crucially – our gut.</p>
<p>Most of these microbes are bacteria. The largest number are in the gut, where they influence our digestion, metabolism, and immune, endocrine (hormone) and nervous systems.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/YB-8JEo_0bI?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">What is the human microbiome?</span></figcaption>
</figure>
<p>The relationship between gut microbes and <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00018.2018?rfr_dat=cr_pub">mental health and behaviour</a> goes both ways. Gut microbes influence our mental health and behaviour, and these, in turn, influence our gut microbes. </p>
<p>Other components of our microbiomes – viruses, fungi and even parasites – and the oral and lung microbiome are also linked to mental and <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00018.2018?rfr_dat=cr_pub">brain health</a>. </p>
<p>Importantly, we <a href="https://www.nature.com/articles/s41586-022-05620-1">share microbes</a> with others, including via the exchange of air, which is highly relevant in closed-environment systems such as inside spacecrafts.</p>
<p>So ensuring all astronauts have the healthiest and most diverse of microbes for the whole of the mission is vital.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/curious-kids-why-do-some-farts-smell-and-some-dont-and-why-do-some-farts-feel-hot-215064">Curious Kids: why do some farts smell and some don’t? And why do some farts feel hot?</a>
</strong>
</em>
</p>
<hr>
<h2>How could we encourage healthy microbes?</h2>
<p>It’s not just the food itself we have to think about. We also need to think about how we grow the food if we are to support healthy microbiomes. </p>
<p>Indeed, microbes play an essential role in the nutrient and phytochemical content of plants, and the microbes in soil, plants and humans are interconnected. Research published in 2023 confirms bacteria on vegetables and other plant foods find a home in the <a href="https://www.tandfonline.com/doi/abs/10.1080/19490976.2023.2258565">human gut</a>, enhancing microbe diversity. </p>
<p>But current ways of growing foods on spacecraft don’t use natural soil. Standard “vertical farming” methods grow plants in an alternative growth medium – imagine a next-generation hydroponics system. So we may need to add an optimised microbial cocktail to these systems to enhance the health properties of the foods astronauts grow and eat.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Growing tending plants in a vertical farm" src="https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=421&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=421&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=421&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=529&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=529&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=529&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">This closed chamber mimics how astronauts will grow fresh crops in space.</span>
<span class="attribution"><a class="source" href="https://www.nasa.gov/technology/tech-transfer-spinoffs/nasa-research-launches-a-new-generation-of-indoor-farming/">NASA</a></span>
</figcaption>
</figure>
<p><a href="https://www.cell.com/cell/fulltext/S0092-8674(22)01515-X?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS009286742201515X%3Fshowall%3Dtrue">Fermented protein</a> from microbes can be quickly produced in a bioreactor on board the spacecraft, even from food waste. Some types have a meat-like flavour and texture, and can provide all the amino acids humans need as well as useful byproducts from the microbes themselves. </p>
<p>Fermentation itself creates thousands of different bioactive molecules, including some vitamins, that have diverse <a href="https://www.tandfonline.com/doi/abs/10.1080/1028415X.2018.1544332">beneficial effects on health</a>, including possible benefits to mental health.</p>
<p>While we don’t yet know what types of fermented foods are possible in space, we could include fermented foods, such as kimchi and sauerkraut, in astronauts’ diets on Earth.</p>
<p>Probiotics and prebiotics as supplements may also be essential. Probiotics are live microbes that have demonstrated health benefits and prebiotics are food for these healthy microbes.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-is-kombucha-and-how-do-the-health-claims-stack-up-87180">What is kombucha and how do the health claims stack up?</a>
</strong>
</em>
</p>
<hr>
<h2>Benefits on Earth too</h2>
<p>We’re only at the start of learning how to optimise microbes to keep space crews healthy, which is crucial for long space flights and for possible settlement on other planets. </p>
<p>However, this research could have many other applications. We can use what we learn to help create self-sustaining and <a href="https://www.nasa.gov/technology/tech-transfer-spinoffs/nasa-research-launches-a-new-generation-of-indoor-farming/">sustainable food systems</a> on Earth to improve the environment and human health.</p><img src="https://counter.theconversation.com/content/216355/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Felice N Jacka is supported by a National Health and Medical Research Council investigator grant (#1194982). She has received: (1) competitive grant/research support from the Brain and Behaviour Research Institute, the National Health and Medical Research Council, Australian Rotary Health, the Geelong Medical Research Foundation, the Ian Potter Foundation, The University of Melbourne; (2) industry support for research from Meat and Livestock Australia, Woolworths Limited, the A2 Milk Company, Be Fit Foods, Bega Cheese; (3) philanthropic support from the Fernwood Foundation, Wilson Foundation, the JTM Foundation, the Serp Hills Foundation, the Roberts Family Foundation, the Waterloo Foundation and; (4) travel support and speakers honoraria from Sanofi-Synthelabo, Janssen Cilag, Servier, Pfizer, Network Nutrition, Angelini Farmaceutica, Eli Lilly, Metagenics, and The Beauty Chef. She is on the Scientific Advisory Board of the Dauten Family Centre for Bipolar Treatment Innovation and Zoe Limited. Felice Jacka has written two books for commercial publication.</span></em></p><p class="fine-print"><em><span>Dorit Donoviel is Executive Director, NASA-Funded Translational (moving products from lab-bench to practice) Research Institute for Space Health at Baylor College of Medicine. Dorit receives funding from NASA through Cooperative Agreement NNX16AO69A and disburses this funding to research groups and companies performing work to safeguard the health of humans in deep space.</span></em></p>Here’s why a healthy balance of microbes is important for astronauts when they travel to Mars and beyond.Felice Jacka, Alfred Deakin Professor, Deakin UniversityDorit Donoviel, Executive Director/Associate Professor, Baylor College of Medicine Licensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2207702024-01-16T03:28:26Z2024-01-16T03:28:26ZOur ‘food environments’ affect what we eat. Here’s how you can change yours to support healthier eating<figure><img src="https://images.theconversation.com/files/569436/original/file-20240115-27-v3p6cf.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C4992%2C3315&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/lockdown-fast-food-dinner-delivery-service-1917126392">Foxys Forest Manufacture/Shutterstock</a></span></figcaption></figure><p>In January, many people are setting new year’s resolutions around healthy eating. Achieving these is often challenging – it can be difficult to change our eating habits. But healthy diets can enhance <a href="https://www.who.int/news-room/fact-sheets/detail/healthy-diet">physical</a> and <a href="https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/nutritional-psychiatry-the-present-state-of-the-evidence/88924C819D21E3139FBC48D4D9DF0C08">mental health</a>, so improving what we eat is a worthwhile goal.</p>
<p>One reason it’s difficult to change our eating habits relates to our “food environments”. This term <a href="https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/obr.12087">describes</a>:</p>
<blockquote>
<p>The collective physical, economic, policy and sociocultural surroundings, opportunities and conditions that influence people’s food and beverage choices and nutritional status.</p>
</blockquote>
<p>Our current food environments are designed in ways that often make it easier to choose <a href="https://theconversation.com/no-its-not-just-a-lack-of-control-that-makes-australians-overweight-heres-whats-driving-our-unhealthy-food-habits-162512">unhealthy foods</a> than healthy ones. But it’s possible to change certain aspects of our personal food environments, making eating healthier a little easier.</p>
<h2>Unhealthy food environments</h2>
<p>It’s not difficult to find fast-food restaurants in Australian cities. Meanwhile, there are <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12941">junk foods</a> at supermarket checkouts, service stations and sporting venues. Takeaway and packaged foods and drinks routinely come in <a href="https://www.georgeinstitute.org.au/media-releases/junk-food-portions-are-a-gigantic-problem">large portion sizes</a> and are often considered tastier than healthy options.</p>
<p>Our food environments also provide us with various prompts to eat unhealthy foods via the media and advertising, alongside <a href="https://www.frontiersin.org/articles/10.3389/fnut.2023.1042049/full">health and nutrition claims</a> and appealing marketing images on food packaging.</p>
<p>At the supermarket, <a href="https://theconversation.com/supermarkets-claim-to-have-our-health-at-heart-but-their-marketing-tactics-push-junk-foods-138292">unhealthy foods are often promoted</a> through prominent displays and price discounts.</p>
<p>We’re also exposed to various situations in our everyday lives that can make healthy eating challenging. For example, social occasions or work functions might see large amounts of unhealthy food on offer.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/no-its-not-just-a-lack-of-control-that-makes-australians-overweight-heres-whats-driving-our-unhealthy-food-habits-162512">No, it’s not just a lack of control that makes Australians overweight. Here’s what’s driving our unhealthy food habits</a>
</strong>
</em>
</p>
<hr>
<h2>Not everyone is affected in the same way</h2>
<p>People differ in the degree to which their food consumption is influenced by <a href="https://www.sciencedirect.com/science/article/abs/pii/S0031938422003328">their food environments</a>. </p>
<p>This can be due to biological factors (for example, genetics and hormones), psychological characteristics (such as decision making processes or personality traits) and prior experiences with food (for example, learned associations between foods and particular situations or emotions).</p>
<p>People who are more susceptible will likely eat more and <a href="https://doi.org/10.1007/s11154-022-09724-x">eat more unhealthy foods</a> than those who are more immune to the effects of food environments and situations. </p>
<p>Those who are more susceptible may pay greater attention to <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12354">food cues</a> such as advertisements and cooking smells, and feel a stronger desire to eat when exposed to these cues. Meanwhile, they may pay less attention to internal cues signalling hunger and fullness. These differences are due to a combination of biological and psychological characteristics. </p>
<p>These people might also be more likely to experience <a href="https://doi.org/10.3390/nu15224809">physiological reactions</a> to food cues including changes in heart rate and increased salivation.</p>
<figure class="align-center ">
<img alt="Two young women sitting on a couch eating chips." src="https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">It’s common to eat junk food in front of the TV.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-multiethnic-young-women-sitting-on-1490454086">PR Image Factory/Shutterstock</a></span>
</figcaption>
</figure>
<p>Other situational cues can also prompt eating for some people, depending on what they’ve <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/ijpo.12428">learned about eating</a>. Some of us tend to eat when we’re tired or in a bad mood, having learned over time eating provides comfort in these situations. </p>
<p>Other people will tend to eat in <a href="https://doi.org/10.1016/j.appet.2021.105679">situations</a> such as in the car during the commute home from work (possibly passing multiple fast-food outlets along the way), or at certain times of day such as after dinner, or when others around them are eating, having <a href="https://pubmed.ncbi.nlm.nih.gov/22724640/">learned associations</a> between these situations and eating. </p>
<p>Being in front of <a href="https://doi.org/10.1016/j.appet.2022.105928">a TV or other screen</a> can also prompt people to eat, eat unhealthy foods, or eat more than intended.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/appetite-for-convenience-how-the-surge-in-online-food-delivery-could-be-harming-our-health-163348">Appetite for convenience: how the surge in online food delivery could be harming our health</a>
</strong>
</em>
</p>
<hr>
<h2>Making changes</h2>
<p>While it’s not possible to change wider food environments or individual characteristics that affect susceptibility to food cues, you can try to tune into how and when you’re affected by food cues. Then you can restructure some aspects of your personal food environments, which <a href="https://doi.org/10.1001/jamanetworkopen.2022.12354">can help</a> if you’re working towards healthier eating goals. </p>
<p>Although both meals and snacks are important for overall diet quality, <a href="https://bpspsychub.onlinelibrary.wiley.com/doi/abs/10.1111/bjhp.12259">snacks are often unplanned</a>, which means food environments and situations may have a greater impact on what we snack on. </p>
<p>Foods consumed as snacks are often sugary drinks, confectionery, chips and cakes. However, snacks can also <a href="https://ipan.deakin.edu.au/2021/08/turn-your-snack-habits-around/">be healthy</a> (for example, fruits, nuts and seeds). </p>
<p>Try removing unhealthy foods, particularly packaged snacks, from the house, or not buying them in the first place. This means temptations are removed, which can be especially helpful for those who may be more susceptible to their food environment.</p>
<p>Planning social events around non-food activities can help reduce social influences on eating. For example, why not catch up with friends for a walk instead of lunch at a fast-food restaurant. </p>
<p>Creating certain rules and habits can reduce cues for eating. For example, not eating at your desk, in the car, or in front of the TV will, over time, lessen the effects of these situations as cues for eating.</p>
<p>You could also try keeping a food diary to identify what moods and emotions trigger eating. Once you’ve identified these triggers, develop a plan to help break these habits. Strategies may include doing another activity you enjoy such as going for a short walk or listening to music – anything that can help manage the mood or emotion where you would have typically reached for the fridge.</p>
<p>Write (and stick to) a grocery list and avoid shopping for food when hungry. Plan and prepare meals and snacks ahead of time so eating decisions are made in advance of situations where you might feel especially hungry or tired or be influenced by your food environment.</p><img src="https://counter.theconversation.com/content/220770/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Rebecca Leech receives funding from the National Health and Medical Research Council (APP1175250). </span></em></p><p class="fine-print"><em><span>Georgie Russell does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Our food environments are designed in ways that often lead us to reach for unhealthy foods rather than healthy options.Georgie Russell, Senior Lecturer, Institute for Physical Activity and Nutrition (IPAN), Deakin UniversityRebecca Leech, NHMRC Emerging Leadership Fellow, School of Exercise and Nutrition Sciences, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2199472024-01-03T22:40:45Z2024-01-03T22:40:45ZThe science behind building healthy habits can help you keep your New Year’s resolution<figure><img src="https://images.theconversation.com/files/567790/original/file-20240103-17-ggw22c.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6048%2C4010&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Strategies like setting SMART goals and enlisting social support can help turn resolutions into habits.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/the-science-behind-building-healthy-habits-can-help-you-keep-your-new-years-resolution" width="100%" height="400"></iframe>
<p>Every New Year, millions of people make resolutions, with the most common <a href="https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/">resolutions being health-related</a>. Despite their popularity, <a href="https://www.ipsos.com/en-ca/canadians-quick-make-new-years-resolutions-slow-see-them-through">up to 80 per cent of resolutions fail</a>, mostly within a few weeks. As a result, many <a href="https://doi.org/10.3390/ijerph18063084">people make the same resolutions year after year</a>. </p>
<p>At the same time, resolutions can bring focus to an area that’s important to you. I research the importance of behaviours to health, and write the <a href="https://drscottlear.com/">Become Your Healthiest You</a> blog. Here’s how using scientific strategies can increase your chances of success with your resolution.</p>
<h2>Setting SMART resolutions</h2>
<p>Resolutions are like goals and putting time into planning your resolution can increase your success. Using the SMART goal framework (Specific, Measurable, Attainable, Relevant and Timely) is a good foundation for setting your resolution.</p>
<p>A specific resolution is clear and focused. Unfortunately, <a href="https://doi.org/10.3390/ijerph18063084">most people set vague resolutions</a>, such as wanting to exercise more, be healthier or lose weight. While admirable, resolutions that provide a clear description of what you want to achieve (exercise three times a week for 30 minutes, lose five pounds) provide more direction and are more readily attained. </p>
<figure class="align-center ">
<img alt="A couple in a kitchen setting a bowl of fruit on the table" src="https://images.theconversation.com/files/567766/original/file-20240103-23-fxxv3m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567766/original/file-20240103-23-fxxv3m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567766/original/file-20240103-23-fxxv3m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567766/original/file-20240103-23-fxxv3m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567766/original/file-20240103-23-fxxv3m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567766/original/file-20240103-23-fxxv3m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567766/original/file-20240103-23-fxxv3m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">A goal of eating healthier is hard to measure, whereas a goal of eating three fruits a day can be easily measured.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Also, aim for positive resolutions such as eating more vegetables, in contrast to eating no junk food. Positive resolutions are approach-oriented, while negative ones are avoidance-oriented. In a survey of 1,066 people, those who had <a href="https://doi.org/10.1371/journal.pone.0234097">approach-oriented resolutions were more likely to be successful</a>.</p>
<p>A measurable resolution means you can assess when you’ve achieved it. A goal of eating healthier is hard to measure, whereas a goal of eating three fruits a day can be easily measured. Essentially, your resolution becomes a target. And a target can also bring focus to your resolution, such as with wanting to run a marathon under four hours. In a <a href="https://doi.org/10.1287/mnsc.2015.2417">study of nearly 10 million marathon times</a> there were far more finishes at 3:59 than at 4:01, which suggests that having a clear target may have helped people run faster.</p>
<p>You also want your resolution to be attainable, which means it’s realistic for you to achieve. Big, long-term resolutions may be more easily approached by breaking them into smaller ones. However, your resolution also needs to be challenging, as <a href="https://doi.org/10.1016/0030-5073(68)90004-4">challenging ones result in better performance</a> and are also found to be <a href="https://doi.org/10.1016/j.obhdp.2018.09.002">more satisfying</a> than easier resolutions.</p>
<p>A relevant resolution is one that’s meaningful to you. For example, exercising so you can have more energy throughout the day. </p>
<figure class="align-center ">
<img alt="Marathon runners" src="https://images.theconversation.com/files/567768/original/file-20240103-25-w31e13.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567768/original/file-20240103-25-w31e13.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=393&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567768/original/file-20240103-25-w31e13.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=393&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567768/original/file-20240103-25-w31e13.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=393&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567768/original/file-20240103-25-w31e13.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=494&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567768/original/file-20240103-25-w31e13.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=494&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567768/original/file-20240103-25-w31e13.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=494&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">In a study of nearly 10 million marathon times, there were far more finishes at 3:59 than at 4:01, which suggests that having a clear target may have helped people run faster.</span>
<span class="attribution"><span class="source">(Pixabay)</span></span>
</figcaption>
</figure>
<p>Relevant resolutions are more likely to be intrinsic in contrast with extrinsic ones, which are externally motivated (such as getting a promotion, winning a trophy or receiving praise). Extrinsic resolutions tend to be fleeting while intrinsic resolutions are associated with <a href="http://dx.doi.org/10.32598/jpcp.8.2.28.2">greater well-being</a> and <a href="https://www.proquest.com/docview/213709669?&sourcetype=Scholarly%20Journals">satisfaction</a>.</p>
<p>The last part is having a resolution that’s timely. This means having a deadline for when you wish to achieve it. A resolution without a deadline rarely gets done. A timely resolution helps prioritize your days and weeks leading up to it. If your resolution is to lose five pounds in two months, this can be the foundation for your plan on how to achieve it.</p>
<h2>Succeeding at your resolution</h2>
<p>Having a good implementation plan is as key as having a clear resolution. In some cases, you may need to change your environment to be more supportive of your resolution. This may mean moving snacks out of sight, putting your workout gear near the front door or using sticky notes as reminders.</p>
<p>If your resolution requires starting a new habit, combine it with a habit you already do. If you want to floss your teeth, combine it with brushing your teeth. Combining a new habit with an old one is referred to as piggybacking, stacking and temptation bundling.</p>
<figure class="align-center ">
<img alt="A woman in exercise clothes with a towel around her neck wearing headphones" src="https://images.theconversation.com/files/567770/original/file-20240103-15-rhl1zv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567770/original/file-20240103-15-rhl1zv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567770/original/file-20240103-15-rhl1zv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567770/original/file-20240103-15-rhl1zv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567770/original/file-20240103-15-rhl1zv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567770/original/file-20240103-15-rhl1zv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567770/original/file-20240103-15-rhl1zv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Temptation bundling means bundling a newly desired activity with one you already enjoy, like exercising while listening to audiobooks.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Temptation bundling is a more specific version of piggybacking in which you choose an activity you enjoy and bundle it with your newly desired activity. If you want to start exercising, bundle it with a favourite TV show, podcast or music. People who used temptation bundling with audiobooks were <a href="https://doi.org/10.1016/j.obhdp.2020.09.003">more likely to keep up with their exercise routine</a>. </p>
<p>To encourage yourself along the way, try positive thinking. This can be as simple as saying to yourself <em>I can do this</em>, <em>I’m proud of myself for trying</em> or <em>I have the power to change my mind</em> a few times each day. Positive thinking may help <a href="https://doi.org/10.1007/s10902-014-9593-5">increase perseverance</a> and is believed to <a href="https://doi.org/10.1016/j.neubiorev.2005.06.001">increase the neurotransmitters dopamine</a> and <a href="https://www.jpn.ca/content/32/6/430">serotonin</a>, associated with pleasure and mood, which can reinforce behaviours.</p>
<p>Enlisting the support of others can also help in achieving your resolution. People with greater social support networks are <a href="https://doi.org/10.2190/78UQ-5NMW-7YLD-TFWV">more likely to achieve their goals</a>. </p>
<p>Social support can be broken into four categories:</p>
<ul>
<li><p>instrumental support consisting of someone doing something for you, such as driving you to the gym or helping in meal planning; </p></li>
<li><p>informational support in the form of someone giving you advice, whether it be from family, friends or professionals such as your doctor or a dietitian; </p></li>
<li><p>appraisal support, including evaluation and constructive feedback, which may come from the same people who provide informational support; and </p></li>
<li><p>emotional support from people providing love, empathy and caring.</p></li>
</ul>
<h2>Challenges and setbacks happen</h2>
<p>Even with proper planning, challenges and setbacks can happen and are a normal part of any process of changing one’s behaviour or attempting something new. </p>
<p>Some setbacks may be temporary, such as an illness interrupting your exercise program. Others may occur regularly, such as dinner parties that may affect your desire to eat a healthy diet. These challenges can be minimized by planning ahead. In this example, your plan may include contributing a meal to the dinner that fits your needs.</p>
<p>If a setback occurs, accept this as a natural part of the process. Focus on the progress you’ve made so far and review your plan. What has worked for you to date? Is there anything you need to revise to account for any future challenges? </p>
<p>Starting a new behaviour can sometimes be a process of trial and error, and learning from setbacks can support future success. Good luck and Happy New Year!</p><img src="https://counter.theconversation.com/content/219947/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Scott Lear receives funding from the Canadian Institutes of Health Research and Hamilton Health Sciences, and has received funding from the Heart and Stroke Foundation, Novo Nordisk, and the Robert Wood Johnson Foundation.</span></em></p>Resolutions are like goals and putting time into planning your resolution can increase your success. Using scientific strategies can increase your chances of sticking with your resolution.Scott Lear, Professor of Health Sciences, Simon Fraser UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2145832023-12-28T20:38:13Z2023-12-28T20:38:13ZHate salad or veggies? Just keep eating them. Here’s how our tastebuds adapt to what we eat<figure><img src="https://images.theconversation.com/files/557219/original/file-20231102-19-aen4k4.jpg?ixlib=rb-1.1.0&rect=11%2C11%2C3836%2C2850&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/vegetable-salad-on-white-ceramic-plate-xeTv9N2FjXA">Tania Melnyczuk/Unsplash</a></span></figcaption></figure><p>Do you hate salad? It’s OK if you do, there are plenty of foods in the world, and lots of different ways to prepare them. </p>
<p>But given <a href="https://www.aihw.gov.au/reports/australias-health/australias-health-2018/contents/indicators-of-australias-health/fruit-vegetable-intake">almost all of us don’t eat enough vegetables</a>, even though <a href="https://hw.qld.gov.au/blog/aussies-need-to-be-empowered-to-eat-more-veggies-post-pandemic/">most of us (81%) know</a> eating more vegetables is a simple way to improve our health, you might want to try. </p>
<p>If this idea makes you miserable, fear not, with time and a little effort you can make friends with salad.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/feeling-bloated-hungry-or-bored-after-salad-these-tips-might-help-190843">Feeling bloated, hungry or bored after salad? These tips might help</a>
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</p>
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<h2>Why don’t I like salads?</h2>
<p>It’s an unfortunate quirk of evolution that vegetables are so good for us but they aren’t all immediately tasty to all of us. We have evolved to enjoy the sweet or umami (savoury) taste of higher energy foods, because starvation is a more immediate risk than long-term health. </p>
<p>Vegetables aren’t particularly high energy but they are jam-packed with dietary fibre, vitamins and minerals, and health-promoting compounds called bioactives. </p>
<p>Those bioactives are part of the reason vegetables taste bitter. Plant bioactives, also called phytonutrients, are made by plants to protect themselves against environmental stress and predators. The very things that make plant foods bitter, are the things that make them good for us. </p>
<p>Unfortunately, bitter taste evolved to protect us from poisons, and possibly from over-eating one single plant food. So in a way, plant foods can taste like poison.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Young boy eating a carrot" src="https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">For some of us vegetables are very bitter.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>For some of us, this bitter sensing is particularly acute, and for others it isn’t so bad. This is partly due to our genes. Humans have at least <a href="https://pubmed.ncbi.nlm.nih.gov/25286017/">25 different receptors</a> that detect bitterness, and we each have our own genetic combinations. So some people really, really taste some bitter compounds while others can barely detect them.</p>
<p>This means we don’t all have the same starting point when it comes to interacting with salads and veggies. So be patient with yourself. But the steps toward learning to like salads and veggies are the same regardless of your starting point. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337">We're told to 'eat a rainbow' of fruit and vegetables. Here's what each colour does in our body</a>
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<h2>It takes time</h2>
<p>We can train our tastes because our genes and our receptors aren’t the end of the story. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186211/">Repeat exposures</a> to bitter foods can help us adapt over time. Repeat exposures help our brain learn that bitter vegetables aren’t posions. </p>
<p>And as we change what we eat, the enzymes and other proteins in our <a href="https://www.eurekalert.org/news-releases/654605">saliva change</a> too. This changes how different compounds in food are broken down and detected by our taste buds. How exactly this works isn’t clear, but it’s similar to other <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7394763/">behavioural cognitive training</a>. </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/food-as-medicine-why-do-we-need-to-eat-so-many-vegetables-and-what-does-a-serve-actually-look-like-76149">Food as medicine: why do we need to eat so many vegetables and what does a serve actually look like?</a>
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<h2>Add masking ingredients</h2>
<p>The good news is we can use lots of great strategies to mask the bitterness of vegetables, and this positively reinforces our taste training. </p>
<p><a href="https://theconversation.com/kitchen-science-a-salt-on-the-senses-58633">Salt</a> and <a href="https://pubs.acs.org/doi/10.1021/acs.jafc.5b03193">fat</a> can reduce the perception of bitterness, so adding seasoning and dressing can help make salads taste better instantly. You are probably thinking, “but don’t we need to reduce our salt and fat intake?” – yes, but you will get more nutritional bang-for-buck by reducing those in discretionary foods like cakes, biscuits, chips and desserts, not by trying to avoid them with your vegetables. </p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Strawberry and leaf salad in a bowl" src="https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=858&fit=crop&dpr=1 600w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=858&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=858&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1079&fit=crop&dpr=1 754w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1079&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1079&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Fruits can add sweetness and juiciness to salads.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/strawberry-salad-plate-xX9SmqQCbFY">dovile ramoskaite/unsplash</a></span>
</figcaption>
</figure>
<p>Adding <a href="https://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428">heat</a> with chillies or pepper can also help by acting as a decoy to the bitterness. Adding fruits to salads adds sweetness and juiciness, this can help improve the overall flavour and texture balance, increasing enjoyment. </p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/21515118/">Pairing foods</a> you are learning to like with foods you already like can also help. </p>
<p>The <a href="https://en.wikipedia.org/wiki/List_of_salads#:%7E:text=Salad%20is%20any%20of%20a,often%20include%20vegetables%20and%20fruits.">options for salads</a> are almost endless, if you don’t like the standard garden salad you were raised on, that’s OK, keep experimenting. </p>
<p>Experimenting with <a href="https://www.heartandstroke.ca/articles/but-i-dont-like-fruit-or-vegetables#:%7E:text=Pair%20with%20foods%20you%20already,kale%20or%20beet%20%E2%80%9Cchips.%E2%80%9D">texture</a> (for example chopping vegetables smaller or chunkier) can also help in finding your salad loves. </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">Frozen, canned or fermented: when you can't shop often for fresh vegetables, what are the best alternatives?</a>
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</p>
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<h2>Challenge your biases</h2>
<p>Challenging your biases can also help the salad situation. A phenomenon called the “unhealthy-tasty intuition” makes us assume tasty foods aren’t good for us, and that healthy foods will taste bad. Shaking that assumption off can help you enjoy your vegetables more. </p>
<p>When researchers labelled vegetables with <a href="https://pubmed.ncbi.nlm.nih.gov/31577177/#:%7E:text=Taste%2Dfocused%20labels%20outperformed%20labels,compete%20with%20less%20healthy%20options.">taste-focused labels</a>, priming subjects for an enjoyable taste, they were more likely to enjoy them compared to when they were told how healthy they were. </p>
<h2>The bottom line</h2>
<p><a href="https://www.tandfonline.com/doi/full/10.1080/10408398.2019.1632258">Vegetables are good for us</a>, but we need to be patient and kind with ourselves when we start trying to eat more. </p>
<p>Try working <em>with</em> biology and brain, and not against them. </p>
<p>And hold back from judging yourself or other people if they don’t like the salads you do. We are all on a different point of our taste-training journey.</p><img src="https://counter.theconversation.com/content/214583/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Beckett has received funding for research or consulting from Mars Foods, Nutrition Research Australia, NHMRC, ARC, AMP Foundation, Kellogg, and the University of Newcastle. She also works for FOODiQ Global. She is a member of committees/working groups related to nutrition or the Australian Academy of Science, the National Health and Medical Research Council and the Nutrition Society of Australia.</span></em></p>You’re not alone if you find salads and vegetables bitter to taste. The good news is our taste buds adapt after time.Emma Beckett, Senior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2183442023-12-21T23:19:57Z2023-12-21T23:19:57ZGot period pain or cramps? What to eat and avoid, according to science<figure><img src="https://images.theconversation.com/files/566750/original/file-20231219-27-7x7oaq.jpg?ixlib=rb-1.1.0&rect=1%2C1%2C1276%2C848&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/woman-suffering-from-a-stomach-pain-5938362/">Sora Shimazaki/Pexels</a></span></figcaption></figure><p>Painful periods are common. More than half of people who menstruate have some pain for up to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8943241/">three days a month</a>, typically throbbing or cramping in the lower abdomen. </p>
<p>Digestive changes – such as vomiting, gas, bloating, diarrhoea and a “bubbling gut” – are also <a href="https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-018-0538-8">common</a> around the time of menstruation. </p>
<p>There are many <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8943241/">treatments</a> for period pain (known medically as dysmenorrhoea). Not all these treatments are well-tolerated or work for everyone.</p>
<p>We’re learning more about food’s role in influencing <a href="https://theconversation.com/9-signs-you-have-inflammation-in-your-body-could-an-anti-inflammatory-diet-help-210468">inflammation</a> in our body. So, could eating or avoiding certain foods <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963185/">help</a> with painful periods? Here’s what we know based on high-quality research.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/from-sharp-butt-pains-to-period-poos-5-lesser-known-menstrual-cycle-symptoms-191352">From sharp butt pains to period poos: 5 lesser-known menstrual cycle symptoms</a>
</strong>
</em>
</p>
<hr>
<h2>Foods that may relieve period pain or cramps</h2>
<p><strong>Foods containing omega-3 fatty acids</strong></p>
<p>Foods rich in omega-3 fatty acids include chia seeds, walnuts, flaxseeds, salmon, herring, sardines, mackerel, oysters and edamame beans. Omega-3 fatty acids are naturally present in oils including fish, cod liver, algal, krill, flaxseed (linseed), soybean and canola oils.</p>
<p>Omega-3 fatty acids <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/">affect</a> how our cells function and the signalling pathways associated with inflammation and pain. </p>
<p>Earlier this year, researchers published a <a href="https://pubmed.ncbi.nlm.nih.gov/37545015/#:%7E:text=Meta%2Danalysis%20(n%20%3D%208,0.51)%20at%20reducing%20dysmenorrhoea%20pain.">meta-analysis</a> where they combined and analysed all data available on the impact of omega-3 fatty acids on period pain. They found diets high in omega-3 fatty acids (including supplements of 300-1,800 milligrams a day) over two to three months may reduce pain, and pain medication use, in people with painful periods.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Open sardine can, parsley, cut lemon on wooden table." src="https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/566754/original/file-20231219-15-vu9xne.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Sardines and other oily fish are rich in omega-3 fatty acids.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/open-can-sardines-preserves-oil-on-1636046179">BearFotos/Shutterstock</a></span>
</figcaption>
</figure>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/are-fish-oil-supplements-as-healthy-as-we-think-and-is-eating-fish-better-212250">Are fish oil supplements as healthy as we think? And is eating fish better?</a>
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</em>
</p>
<hr>
<p><strong>Foods high in vitamin D</strong></p>
<p>Foods high in vitamin D include trout, salmon, tuna and mackerel, as well as fish liver oils. Small amounts are also found in beef liver, egg yolk and cheese. Mushrooms contain varying levels of vitamin D, and you can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/">boost</a> this by exposing them to direct midday sunlight for 15-120 minutes. </p>
<p>The body can make vitamin D when it gets sunlight exposure and you can also get vitamin D from supplements.</p>
<p>Vitamin D <a href="https://pubmed.ncbi.nlm.nih.gov/24262718/">may help</a> reduce the factors that cause inflammation in the uterus. This includes levels of hormone-like molecules called prostaglandins. </p>
<p>A 2023 <a href="https://www.mdpi.com/2072-6643/15/13/2830#B11-nutrients-15-02830">meta-analysis</a> showed women who received weekly doses of vitamin D greater than 50,000 IU (or international units) had relief from period pain, regardless of how long and how often women took the vitamin.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/should-i-be-getting-my-vitamin-d-levels-checked-211268">Should I be getting my vitamin D levels checked?</a>
</strong>
</em>
</p>
<hr>
<p><strong>Foods high in vitamin E</strong></p>
<p>Foods rich in vitamin E include seeds (particularly sunflower seeds), nuts (particularly almonds, hazelnuts and peanuts) and spinach, broccoli, kiwifruit, mango and tomato. </p>
<p>There is some evidence vitamin E supplements reduce period pain. In a well-conducted <a href="https://pubmed.ncbi.nlm.nih.gov/15777446/">trial</a> run over the course of four periods, women took vitamin E supplements (90 milligrams, twice a day) for five days, beginning two days before the expected start of the period. This significantly reduced the severity and duration of period pain. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Woman tipping out nut mix into palm of hand" src="https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/566756/original/file-20231220-17-d2da5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Seeds and nuts are rich in vitamin E.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/hands-holding-jar-nuts-dried-fruits-1112521214">NazarBazar/Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/i-have-painful-periods-could-it-be-endometriosis-101026">I have painful periods, could it be endometriosis?</a>
</strong>
</em>
</p>
<hr>
<h2>Foods that may worsen period pain or cramps</h2>
<p><strong>Highly processed foods</strong></p>
<p>Highly processed foods include energy-dense, nutrient-poor foods such as takeaways, chips, biscuits, doughnuts, processed meats and soft drinks. </p>
<p>Research findings on the impact of a diet high in processed foods on period pain vary. A 2019 <a href="https://karger.com/goi/article/84/3/209/153726/Nutrition-as-a-Potential-Factor-of-Primary">review</a> found sugar consumption had little association with painful periods. </p>
<p>However, some observational studies (which do not involve an intervention) suggest women who eat more processed foods may have more intense period pain. For example, a <a href="https://pubmed.ncbi.nlm.nih.gov/19468949/">2009 study</a> found adolescent females who ate fast or processed foods for two days or more a week reported more period pain compared with those who did not. Therefore, eating less processed food may be something to consider. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/8-everyday-foods-you-might-not-realise-are-ultra-processed-and-how-to-spot-them-197993">8 everyday foods you might not realise are ultra processed – and how to spot them</a>
</strong>
</em>
</p>
<hr>
<p><strong>Caffeine</strong></p>
<p>Foods high in caffeine include coffee, energy drinks and some processed energy bars. Caffeine intake is <a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwij7LmPxfSCAxV5d_UHHRnyDyUQFnoECBIQAQ&url=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC4222008%2F&usg=AOvVaw2mEjyMadOB1D6geQgAwckc&opi=89978449">associated with</a> menstrual pain. </p>
<p>Although we don’t know the precise underlying mechanism, researchers think caffeine may narrow blood vessels, which limits blood flow, leading to stronger cramps.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Tired woman staring at bowl of breakfast, cereal and cup on kitchen table" src="https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/566757/original/file-20231220-23-u1d2j2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Avoiding coffee may help your period pain.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/woman-does-not-want-eat-her-151886987">Lolostock/Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/nope-coffee-wont-give-you-extra-energy-itll-just-borrow-a-bit-that-youll-pay-for-later-197897">Nope, coffee won't give you extra energy. It'll just borrow a bit that you'll pay for later</a>
</strong>
</em>
</p>
<hr>
<p><strong>Alcohol</strong></p>
<p>Drinking alcohol is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859868/">not</a> a recognised risk factor for painful periods. However, chronic heavy alcohol use reduces levels of <a href="https://academic.oup.com/alcalc/article/55/2/164/5734241">magnesium</a> in the blood. Magnesium is an important factor in relaxing muscles and supporting blood flow.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/adele-called-herself-a-borderline-alcoholic-but-is-that-a-real-thing-215987">Adele called herself a 'borderline alcoholic'. But is that a real thing?</a>
</strong>
</em>
</p>
<hr>
<h2>A healthy, balanced diet is your best best</h2>
<p>Having a healthy, balanced diet is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/">one of the best ways</a> we can support our own health and prevent future chronic conditions. This can help reduce inflammation in our bodies, thought to be the main way diet can help people with painful periods.</p>
<p>If you are looking for tailored dietary advice or a menstrual health meal plan, speak with an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited practising dietitian</a>.</p>
<p>It’s important to stress, however, that diet alone cannot treat all forms of menstrual pain. So if you are concerned about your painful periods, check in with your GP who can discuss your options.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/9-signs-you-have-inflammation-in-your-body-could-an-anti-inflammatory-diet-help-210468">9 signs you have inflammation in your body. Could an anti-inflammatory diet help?</a>
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</em>
</p>
<hr>
<p><em>This article has been updated to reflect the correct date of a review that found sugar consumption had little association with painful periods.</em></p><img src="https://counter.theconversation.com/content/218344/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lauren Ball works for The University of Queensland and receives funding from the National Health and Medical Research Council, Queensland Health and Mater Misericordia. She is a Director of Dietitians Australia, a Director of the Darling Downs and West Moreton Primary Health Network and an Associate Member of the Australian Academy of Health and Medical Sciences.</span></em></p><p class="fine-print"><em><span>Emily Burch is an Accredited Practising Dietitian and member of Dietitians Australia. She works for Southern Cross University. </span></em></p><p class="fine-print"><em><span>Pui Ting Wong is a PhD Candidate at The University Queensland (UQ) Centre for Community Health and Wellbeing, and receives the UQ Tuition Fee Offset and Stipend Scholarship. She is also an Accredited Practising Dietitian and a member of Dietitians Australia.</span></em></p>A cup of coffee might help you kick-start your day, but it may actually make painful periods worse. Here’s what else to avoid (and eat) if you have period pain.Lauren Ball, Professor of Community Health and Wellbeing, The University of QueenslandEmily Burch, Lecturer, Southern Cross UniversityPui Ting Wong, PhD Candidate, culinary education and adolescent mental health, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2172822023-12-21T01:52:01Z2023-12-21T01:52:01ZIs it OK if my child eats lots of fruit but no vegetables?<p>Does it seem like most vegetables you serve your children end up left on the plate, or worse, strewn across the floor? But mention dessert, and your fruit skewers are polished off in an instant. </p>
<p>Or maybe the carrot and cucumber sticks keep coming home in your child’s lunchbox untouched, yet the orange slices are nowhere to be seen.</p>
<p>If you’re facing these struggles with your child, you’re not alone. Many children prefer fruit to vegetables.</p>
<p>So if your child eats lots of fruit but minimal or no vegetables, is that OK? And how can you get them to eat more veggies?</p>
<h2>Children have an innate preference for fruit</h2>
<p>The <a href="https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5">Australian Dietary Guidelines’</a> recommended daily intakes for vegetables and fruit depend on a child’s age. </p>
<figure class="align-center ">
<img alt="A chart showing the serving amounts of fruit and veg for ages 4-18." src="https://images.theconversation.com/files/563513/original/file-20231204-23-ly5k3d.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/563513/original/file-20231204-23-ly5k3d.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/563513/original/file-20231204-23-ly5k3d.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/563513/original/file-20231204-23-ly5k3d.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/563513/original/file-20231204-23-ly5k3d.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/563513/original/file-20231204-23-ly5k3d.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/563513/original/file-20231204-23-ly5k3d.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Fruit and vegetable serving sizes by age. The Conversation.</span>
<span class="attribution"><a class="source" href="https://www.eatforhealth.gov.au/sites/default/files/2023-08/n55f_children_brochure.pdf">National Health and Medical Research Council</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
</figcaption>
</figure>
<p>Consumption among Australian children falls well below <a href="https://www.eatforhealth.gov.au/">recommendations</a>. Around 62.6% of children aged over two meet the recommended daily fruit intake, but only 9% meet the <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release">recommended vegetable intake</a>.</p>
<p>This is not surprising given children have a natural preference for fruit. At least in part, this is due to its sweetness and texture, whether crispy, crunchy or juicy. The texture of fruit has been linked to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3260149/">positive sensory experience</a> among children. </p>
<p>Vegetables, on the other hand, are more of an acquired taste, and certain types, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567205/">cruciferous vegetables</a>, can be perceived by children as <a href="https://pubmed.ncbi.nlm.nih.gov/21731040/">bitter</a>. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-to-get-children-to-eat-a-rainbow-of-fruit-and-vegetables-97546">How to get children to eat a rainbow of fruit and vegetables</a>
</strong>
</em>
</p>
<hr>
<p>The reason children often prefer fruit over vegetables could also be related to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911424/">parents’ preferences</a>. Some research has even suggested we develop <a href="https://lozierinstitute.org/dive-deeper/fetal-taste-and-maternal-diet/">food preferences before birth</a> based on what our mother consumes during pregnancy.</p>
<h2>Balance is key</h2>
<p>So, a preference for fruit is common. But is it OK if your child eats lots of fruit but little to no vegetables? This is a question we, as dietitians, get asked regularly. </p>
<p>You might be thinking, at least my child is eating fruit. They could be eating no veggies <em>and</em> no fruit. This is true. But while it’s great your child loves fruit, vegetables are just as important as part of a balanced eating pattern. </p>
<p>Vegetables provide us with energy, essential <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/">vitamins and minerals</a>, as well as water and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/">fibre</a>, which help keep our bowels regular. They also support a strong <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8702655/">immune system</a>.</p>
<p>If your child is only eating fruit, they are missing some essential nutrients. But the same is true if they are eating only veggies. </p>
<figure class="align-center ">
<img alt="An open lunchbox with a sandwich, fruit and vegetables." src="https://images.theconversation.com/files/564101/original/file-20231207-21-5c66iz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/564101/original/file-20231207-21-5c66iz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/564101/original/file-20231207-21-5c66iz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/564101/original/file-20231207-21-5c66iz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/564101/original/file-20231207-21-5c66iz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/564101/original/file-20231207-21-5c66iz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/564101/original/file-20231207-21-5c66iz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Children should eat both fruit and vegetables as part of a balanced diet.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/wholesome-snack-arrangement-school-top-view-2331339705">Inspiration GP/Shutterstock</a></span>
</figcaption>
</figure>
<p>Fruit likewise provides the body with a variety of essential <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/">vitamins and minerals</a>, as well as <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit#:%7E:text=Fruit%20is%20abundant%20in%20vitamins,linked%20to%20lower%20blood%20pressure.">phytochemicals</a>, which can help <a href="https://theconversation.com/phytonutrients-can-boost-your-health-here-are-4-and-where-to-find-them-including-in-your-next-cup-of-coffee-132100">reduce inflammation</a>.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419346/">Evidence</a> shows healthy consumption of fruit and vegetables protects against chronic diseases including high blood pressure, heart disease and stroke.</p>
<p>Consumed together, fruit and vegetables in a variety of colours provide different nutrients we need, some of which we can’t get from other foods. We should encourage kids to eat a “rainbow” of fruit and vegetables each day to support their <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10200478/">growth and development</a>. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/eat-your-vegetables-studies-show-plant-based-diets-are-good-for-immunity-107964">Eat your vegetables – studies show plant-based diets are good for immunity</a>
</strong>
</em>
</p>
<hr>
<h2>What if my child eats too much fruit?</h2>
<p>If your child is eating slightly more fruit than what’s recommended each day, it’s not usually a problem. </p>
<p>Fruit contains natural sugar which is good for you. But too much of a good thing, even if it’s natural, can create problems. Fruit <a href="https://www.streetdirectory.com/travel_guide/24675/food_and_drink/the_composition_of_fruits.html">also contains</a> virtually no fat and very little to no protein, both essential for a growing child. </p>
<p>When overindulging in fruit starts to displace other food groups such as vegetables, dairy products and meat, that’s when things can get tricky.</p>
<h2>6 tips to get your kids to love vegetables</h2>
<p><strong>1. Get them involved</strong></p>
<p>Take your child with you when you go shopping. Let them choose new vegetables. See if you can find vegetables even you haven’t tried, so you’re both having a new experience. Then ask them to help you with preparing or cooking the vegetables using a recipe you have chosen together. This will expose your child to veggies in a positive way and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768385/">encourage them</a> to eat more.</p>
<p><strong>2. Sensory learning</strong></p>
<p>Try to expose your child to vegetables rather than hiding them. Kids are more likely <a href="https://pubmed.ncbi.nlm.nih.gov/29446037/">to eat veggies</a> when they see, smell and feel them. This is called sensory learning.</p>
<p><strong>3. Have fun with food</strong></p>
<p>Use colourful vegetables of different sizes and textures. Make them fun by creating scenes or faces on your child’s plate. Add edible flowers or mint for decoration. You can even serve this with a side of veggie-based dip such as hummus or guacamole for some bonus healthy fats.</p>
<p><strong>4. Teach them to grow their own</strong></p>
<p>Teach your child how to <a href="https://runwildmychild.com/easy-vegetables-to-grow-with-kids/">grow their own vegetables</a>. Evidence shows kids are more inclined to try the food they have helped and watched <a href="https://calag.ucanr.edu/Archive/?article=ca.v055n01p43">grow</a>. You don’t need to have a big backyard to do this. A windowsill with a pot plant is a perfect start. </p>
<p><strong>5. Lead by example</strong></p>
<p>Your child learns from you, and your eating habits will <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034448/">influence theirs</a>. Ensure they see you eating and enjoying veggies, whether in meals or as snacks. </p>
<p><strong>6. Practise persistence</strong></p>
<p>If your child refuses a particular vegetable once, don’t give up. It can take many attempts to encourage children to try a new food.</p><img src="https://counter.theconversation.com/content/217282/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Yasmine Probst receives funding from Multiple Sclerosis Australia and has previously received funding from various industry groups that are not affiliated with the topic of this article. She is affiliated with the National Health and Medical Research Council, Multiple Sclerosis Plus and Multiple Sclerosis Limited. </span></em></p><p class="fine-print"><em><span>Olivia Wills receives funding from Multiple Sclerosis Australia.</span></em></p><p class="fine-print"><em><span>Shoroog Allogmanny receives funding from the government of the Kingdom of Saudi Arabia in the form of a PhD scholarship. She is affiliated with Clinical Nutrition Department, College of Applied Medical Sciences, Taibah University, Madinah 42353, Kingdom of Saudi Arabia.
</span></em></p>Children have an innate preference for fruit. But vegetables are just as important. Here are some tips if your kids don’t want to eat their veggies.Yasmine Probst, Associate Professor, School of Medical, Indigenous and Health Sciences, University of WollongongOlivia Wills, Accredited Practising Dietitian, PhD candidate, University of WollongongShoroog Allogmanny, Accredited Practising Dietitian, PhD candidate, University of WollongongLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2191182023-12-19T19:01:57Z2023-12-19T19:01:57Z8 tips to navigate Christmas if you have a fussy eater or child with allergies<p>Food-focused celebrations like Christmas can be very <a href="https://doi.org/10.3389/fped.2022.902655">stressful for parents</a> with children who can’t eat just everything. Perhaps they are selective eaters or have allergies and intolerances. </p>
<p>On top of making sure their children get enough to eat and don’t eat anything they shouldn’t, family reactions and judgement can be overwhelming. </p>
<p>However, parents can navigate these situations and foster healthy eating habits with a few strategies.</p>
<h2>1. Set expectations early</h2>
<p>Gently discuss your child’s needs with the celebration host beforehand. </p>
<p>This helps friends and family understand what is helpful and unhelpful when supporting your child’s eating. </p>
<p>Setting boundaries around conversations about your child’s eating habits can be beneficial. For example, you can ask people not to comment on how much or little your child eats. Most people appreciate the heads up and are willing to accommodate. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/food-allergy-and-intolerance-five-common-myths-explained-166382">Food allergy and intolerance: five common myths explained</a>
</strong>
</em>
</p>
<hr>
<h2>2. Have a plan B</h2>
<p>If Christmas lunch is going to be overwhelming, or you can’t ensure the food served will be something your child can eat, it might be easier to feed your child beforehand. </p>
<p>This allows you to relax and join the celebrations without worrying about your child going hungry. Alternatively, you can bring along a selection of foods for your child to ensure they can participate in the mealtime, without the pressure of trying new foods or having limited options. </p>
<p>Including some familiar foods in the spread ensures that there’s something on the table your child is comfortable with.</p>
<figure class="align-center ">
<img alt="A family, including a small child, seated around a Christmas table, decorated with candles and fairy lights." src="https://images.theconversation.com/files/565956/original/file-20231215-27-ftnpzs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565956/original/file-20231215-27-ftnpzs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=473&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565956/original/file-20231215-27-ftnpzs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=473&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565956/original/file-20231215-27-ftnpzs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=473&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565956/original/file-20231215-27-ftnpzs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=594&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565956/original/file-20231215-27-ftnpzs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=594&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565956/original/file-20231215-27-ftnpzs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=594&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">You can bring you own food for your child, or discuss their needs with the host before the celebration.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/family-having-a-christmas-dinner-together-5775056/">Nicole Michalou/ Pexels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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</figure>
<h2>3. Minimise anxiety</h2>
<p>Holidays can be a time of increased anxiety, especially for <a href="https://doi.org/10.1016/j.foodres.2023.112795">selective eaters</a>. Kids may find it challenging to cope with changes in routine and the excitement of the day. </p>
<p>Try and minimise changes to normal routines where you can, and make sure you and your child get some down time between activities. When children are anxious, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9571169/">they are less likely to want to eat</a>.</p>
<h2>4. Focus on togetherness</h2>
<p>Reduce the food focus by emphasising the importance of connection and togetherness during mealtimes. This helps creates a relaxed environment, which helps your child associate mealtimes with <a href="https://doi.org/10.1159/000499145">positive emotions</a> rather than pressure to eat. </p>
<p>It might help to have some talking points such as Christmas cracker jokes, highlights of the of the year, or what we are most looking forward to in the new year (rather than just talking about the food). </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-can-kids-have-a-healthier-halloween-and-what-do-you-do-with-the-leftover-lollies-216634">How can kids have a healthier Halloween? And what do you do with the leftover lollies?</a>
</strong>
</em>
</p>
<hr>
<h2>5. What are other guests doing?</h2>
<p>The presence of other people <a href="https://doi.org/10.1016/j.appet.2015.09.008">can change a behaviour</a>, this is what reseachers call “social facilitation”. We see this when children are more adventurous when eating with their peers at school or daycare compared to at home. </p>
<p>Festive events offer opportunities for children to observe others enjoying a variety of foods. </p>
<h2>6. Lots of things to try</h2>
<p>Despite concerns, festive occasions often provide incidental, low-pressure situations for children to explore new foods.</p>
<p>Use this time to encourage them to see, touch, smell and taste various treats. This can foster food acceptance <a href="https://doi.org/10.1016/j.appet.2015.09.008">at their own pace</a>.</p>
<h2>7. Give children food-related jobs</h2>
<p>Research suggests being involved in food preparation can <a href="https://pubmed.ncbi.nlm.nih.gov/22245133/">increase eating enjoyment and reduce picky eating</a>.</p>
<p>So ask your kids to help with simple food preparation, serving food, clearing away plates and mixing ingredients. This allows your child to have sensory exposure and be part of the experience, with no expectation they must eat the food.</p>
<figure class="align-center ">
<img alt="A mother and child roll dough to make Christmas cookies." src="https://images.theconversation.com/files/565953/original/file-20231215-20-luaw62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565953/original/file-20231215-20-luaw62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565953/original/file-20231215-20-luaw62.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565953/original/file-20231215-20-luaw62.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565953/original/file-20231215-20-luaw62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565953/original/file-20231215-20-luaw62.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565953/original/file-20231215-20-luaw62.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Get your child involved in food preparations to help ease picky eating.</span>
<span class="attribution"><span class="source">Any Lane/Pexels</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<h2>8. Be vigilant about allergens</h2>
<p>It’s okay to be vigilant about checking labels for any ingredients that might cause a reaction in your child. Ask family members to label foods that contain potential allergens, especially if you have older children serving themselves. </p>
<p>Remember to be careful with buffet-style meals as the risk of cross-contamination is higher as serving utensils could be moved between dishes. </p>
<p>Everyone deserves to enjoy the holidays, including parents and children. So don’t hesitate to do what you need to ensure your and your child’s wellbeing.</p>
<p><em>You can find more information for <a href="https://www.growandgotoolbox.com/search?subcategories=fussy+eating&audiences=Parents+And+Families">managing a picky eater</a> at <a href="https://www.growandgotoolbox.com/about-us">the Grow & Go Toolbox</a>.</em></p><img src="https://counter.theconversation.com/content/219118/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Stella Boyd-Ford receives funding from the Australian Department of Health and Aged Care through a Preventative Health Grant</span></em></p><p class="fine-print"><em><span>Clare Dix receives funding from the Australian Department of Health and Aged Care through a Preventative Health Grant </span></em></p>Food-focused celebrations like Christmas can be very stressful for parents of children who can’t eat everything.Stella Boyd-Ford, Research Fellow with the Grow&Go Toolbox, The University of QueenslandClare Dix, Research Fellow in Nutrition & Dietetics, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2192842023-12-19T13:14:58Z2023-12-19T13:14:58ZHow active are the microorganisms in your yogurt? We created a new tool to study probiotic activity — and made it out of cardboard<figure><img src="https://images.theconversation.com/files/565830/original/file-20231214-19-q51cra.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C4244%2C2920&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Fermented foods can be a good source of probiotics. </span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/fermented-vegetables-sauerkraut-with-carrots-and-royalty-free-image/1279140719?phrase=probiotic+food&adppopup=true">Yulia Naumenko/Moment via Getty Images</a></span></figcaption></figure><p>Humans have been fermenting food and drinks — everything from kimchi and yogurt to beer and kombucha — for <a href="https://doi.org/10.3390%2Ffoods10112861">more than 13,000 years</a>. </p>
<p>Fermentation – a natural process that uses microorganisms to create alcohols and acids from carbohydrates – can preserve food so it lasts longer, and it can enhance the quality of a food by turning some components into more easily digestible forms. </p>
<p>Some fermented foods that contain live microorganisms are <a href="https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know">called probiotics</a>, which can increase the shelf life of food and provide a range of additional benefits, like promoting a healthy <a href="https://theconversation.com/which-microbes-live-in-your-gut-a-microbiologist-tries-at-home-test-kits-to-see-what-they-reveal-about-the-microbiome-181392">gut microbiome</a> and lowering cholesterol levels.</p>
<p><a href="https://scienceweb.clemson.edu/uacl/">We are</a> <a href="https://scholar.google.com/citations?user=0kmXuxYAAAAJ&hl=en">chemists</a>, and our team wanted to figure out a way to understand which probiotics are the most active in the body. So we developed a cardboard sensor that could monitor the metabolic activity of probiotics.</p>
<h2>Probiotic health benefits</h2>
<p>As they are generally <a href="https://doi.org/10.1086/523331">considered safe</a>, probiotics are also one of the most popular dietary supplements in today’s market, accounting for more than <a href="https://finance.yahoo.com/news/global-probiotics-market-size-worth-075000774.html">US$50 billion</a> per year. </p>
<p><em>Lactobacillus</em>, <em>Bifidobacterium</em> and <em>Saccharomyces</em> are the most common probiotics. For example, food manufacturers use starter cultures of <em><a href="https://www.healthline.com/health/digestive-health/lactobacillus-bulgaricus">Lactobacillus bulgaricus</a></em> and <em><a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/streptococcus-thermophilus">Streptococcus thermophilus</a></em> to clot milk and make yogurt.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/Z-DfrsyAMTw?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Probiotic-packed foods can help with gut health.</span></figcaption>
</figure>
<p><a href="https://doi.org/10.1038/s41575-019-0173-3">Recent studies</a> have also found that probiotics may prevent the development of harmful bacteria in the body, lower cholesterol levels, reduce constipation, control blood pressure, enhance the production of vitamins, improve calcium absorption and boost the immune system. </p>
<p>However, probiotics can only provide health effects when the microorganisms are alive, meaning they’re metabolically active and <a href="https://www.nature.com/articles/s41575-019-0173-3/figures/1">interacting with the host’s body</a>. So, the type of probiotic, its formulation, and how it’s processed become critically important. </p>
<h2>Analyzing probiotics</h2>
<p>Probiotics grow from individual cells into colonies. Food scientists can study probiotics by counting the number of viable cells – also called colony forming units – in the food to figure out how much they might grow and how active they’ll be. They can also study how probiotics respond to <a href="https://doi.org/10.1016/j.crfs.2021.04.006">a gastric juice made in the lab</a> to simulate how probiotics act in your gut. <a href="https://www.britannica.com/science/human-digestive-system/Gastric-secretion">Gastric juice</a> is the fluid secreted in your stomach during digestion. </p>
<p>But most of these tests are slow and involve expensive instruments and skilled personnel. That’s where our cardboard sensors come in.</p>
<p>Our research team has collaborated with a research <a href="https://www.iq.usp.br/trlcp/">team from Brazil</a> to develop a simple sensor that can measure the <a href="https://doi.org/10.1002/anse.202300056">metabolic activity of probiotic foods</a>. </p>
<p>We built the sensors using standard cardboard and a process called laser scribing. We use a laser to convert a small amount of the cardboard into carbon, making it electrically conductive. We also used gold nanoparticles, which further improve the sensor’s response by decreasing the material’s resistivity.</p>
<p>Lowering the resistivity of the material is important because the sensor detects the metabolic activity of bacteria via a type of chemical reaction called a <a href="https://www.khanacademy.org/science/ap-chemistry-beta/x2eef969c74e0d802:chemical-reactions/x2eef969c74e0d802:oxidation-reduction-redox-reactions/a/oxidation-number">redox reaction</a>. It can detect the oxidation of a molecule that is produced by one of the probiotics. </p>
<h2>Sensor findings</h2>
<p>Before testing, the team first calibrated the sensor using a popular probiotic yogurt widely available in U.S. stores as a model. For each test, we only needed to incubate 100 microliters of sample — about 1/50th of a teaspoon — for 10 minutes at room temperature. </p>
<p>Once we calibrated the sensors, we tested how metabolically active the microorganisms present in the sample were. We tested both beer and yogurt and found that the sensors could determine the metabolic activity more accurately than other tests that scientists usually use. </p>
<p><a href="https://doi.org/10.1002/anse.202300056">We also found</a> that the bacteria in the beer we tested, an unfiltered IPA, had more metabolic activity than the yogurts, which were popular brands Siggi’s, Yakult and Activia.</p>
<p>But, before you run to your local brewery, it’s important to note that the sensor only measures the total metabolic activity of the microorganisms present in the sample. It doesn’t detect anything about the type of activity or potential health effects.</p>
<p>While several groups have reported on the potential <a href="https://doi.org/10.3390%2Fnu15040844">health benefits of beer</a>, not all beers will provide these benefits. And keep in mind that a pint of an IPA carries beneficial bacteria, but also a typical alcohol content of between 6% and 8% and 180-200 calories.</p>
<p>Many <a href="https://doi.org/10.1016/j.tifs.2023.06.013">researchers have performed studies in this field</a> using more traditional probiotic foods that contain many of the microorganisms in your gut. Even in these cases, they’ve found that probiotics’ ability to correct specific health issues is probably limited. </p>
<p>Also, considering the way supplements containing probiotics <a href="https://www.forbes.com/sites/linhanhcat/2019/03/13/probiotics/?sh=35d1926719e8">are regulated</a>, it’s hard to say whether the products actually contain the type and amount of viable bacteria advertised on the label.</p>
<p>All things considered, the proposed sensor aims to provide a simple, portable and low-cost way to detect the activity of live bacteria. These sensors could one day help out in fields like health care.</p><img src="https://counter.theconversation.com/content/219284/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Financial support for this project has been provided by the Department of Chemistry at Clemson University and by CAPES (Brazil).</span></em></p><p class="fine-print"><em><span>George Chumanov does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Probiotics are great for your gut, but which sources contain the most beneficial bacteria? Newly developed sensors are helping scientists figure it out.Carlos D. Garcia, Professor of Chemistry, Clemson UniversityGeorge Chumanov, Professor of Chemistry, Clemson UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2174282023-12-14T22:14:08Z2023-12-14T22:14:08ZClimate change is further reducing fish stocks with worrisome implications for global food supplies<figure><img src="https://images.theconversation.com/files/565799/original/file-20231214-17-9k9tr0.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C4000%2C3000&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Seafood is a ubiquitous human food-source, the future stability of which is uncertain.</span> <span class="attribution"><span class="source">(Pexels)</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/climate-change-is-further-reducing-fish-stocks-with-worrisome-implications-for-global-food-supplies" width="100%" height="400"></iframe>
<p>The health benefits of eating seafood are appreciated in many <a href="https://www.fao.org/3/cc0461en/online/sofia/2022/consumption-of-aquatic-foods.html">cultures</a> which rely upon it to provide critical nutrients vital to our <a href="https://doi.org/10.1016/bs.afnr.2021.04.001">physical and mental development and health</a>. Eating fish and shellfish provides significant benefits to <a href="https://doi.org/10.1038/nrn3820">neurological development and functioning</a> and provides protection against the risks of <a href="https://doi.org/10.1038/s43016-019-0013-1">coronary heart disease and Type 2 diabetes</a>. </p>
<p>Over three billion people get at least 20 per cent of their daily animal protein from fish. In countries from Bangladesh to Cambodia, Gambia, Ghana, Indonesia, Sierra Leone and Sri Lanka, <a href="https://www.fao.org/3/ca9229en/ca9229en.pdf">fish consumption accounts for 50 per cent or more</a> of daily intake.</p>
<p>However, expansive growth of human populations globally puts immense pressure on the health of wild fish stocks. Fish catches <a href="https://doi.org/10.1038/ncomms10244">peaked in 1996</a>, and <a href="https://www.fao.org/state-of-fisheries-aquaculture">one-third are considered overexploited</a>. With less fish available to still more people, the future of fish as an accessible source of nutritious food is at risk, particularly among low-income countries.</p>
<h2>Seafood nutrient losses</h2>
<p>Threats to seafood access aren’t just due to overharvesting. There is a growing body of research showing that higher water temperatures due to climate change can impact the <a href="https://doi.org/10.1038/nature12156">presence and abundance of the catch</a>, through shifts in species distribution and changes in the species caught. This impacts the amount that can be harvested, as well as the nutritional value of that harvest.</p>
<p>A <a href="https://doi.org/10.1038/s41558-023-01822-1">new study</a> (which Aaron MacNeil contributed to) quantified nutrient availability from seafood through time considering the twin impacts of overfishing and climate change. </p>
<p>Focusing on four key nutrients important to human health — calcium, iron, omega-3 fatty acids and protein — the authors argue that nutrient availability in seafood has been declining since 1990 and will further decline by around 30 per cent by 2100 in predominately tropical, low-income countries with 4 C of warming.</p>
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<a href="https://theconversation.com/how-climate-change-induced-stress-is-altering-fish-hormones-with-huge-repercussions-for-reproduction-213140">How climate change-induced stress is altering fish hormones — with huge repercussions for reproduction</a>
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<p>These predicted losses are significant. While global famines are now relatively rare, some <a href="https://doi.org/10.1016/j.gfs.2020.100480">50 million people suffer from “hidden hunger”</a> — nutrient-deficient diets that are masked by being otherwise calorie-sufficient. </p>
<p>For animal-derived nutrients such as B12 and omega-3 fatty acids, <a href="https://doi.org/10.1038/534317a">nearly 20 per cent of the global population are at risk of becoming nutrient-deficient</a> in coming decades due to reliance on wild-caught fish.</p>
<p>Climate change is also affecting natural cycles of nutrients in the ocean. For example, it has been predicted that increasing water temperatures will cause a <a href="https://doi.org/10.1007/s13280-019-01234-6">decline in natural omega-3 availability from seafood by more than 50 per cent by 2100</a>. At the bottom of the food chain, microalgae that naturally produce omega-3s <a href="https://doi.org/10.1111/gcb.13295">are less productive at warmer temperatures</a> and this cascades through marine and freshwater food chains resulting in fish having less omega-3s available to eat and store in their bodies. </p>
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<img alt="Men standing on three small boats cast nets into the ocean." src="https://images.theconversation.com/files/565818/original/file-20231214-15-s4v8j4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565818/original/file-20231214-15-s4v8j4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565818/original/file-20231214-15-s4v8j4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565818/original/file-20231214-15-s4v8j4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565818/original/file-20231214-15-s4v8j4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565818/original/file-20231214-15-s4v8j4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565818/original/file-20231214-15-s4v8j4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">The global problems of climate change and overfishing have led to decreasing availability of seafood for millions around the world.</span>
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<p>These kinds of climate-caused losses are expected to disproportionately affect vulnerable populations, especially in inland Africa.</p>
<h2>Challenges and strategies for nutritious seafood</h2>
<p>Aquaculture can help supply some of these missing nutrients, but it is an industry also vulnerable to the effects of climate change. A <a href="https://doi.org/10.3389/fsufs.2021.609097">recent study</a> predicted that 90 per cent of aquaculture will be impacted by climate change, where warm waters increase <a href="https://www.jstor.org/stable/26920865">disease outbreaks, harmful algal blooms and impact the availability of feed supplies</a>.</p>
<p><a href="https://www.un.org/en/global-issues/food">Global disparities already exist in food security</a> that will be exacerbated by climate change in the future. Yet the effects of warming waters on nutrient availability from seafood will compound these inequities among tropical and low-income countries. </p>
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<a href="https://theconversation.com/the-future-of-fishing-and-fish-and-the-health-of-the-ocean-hinges-on-economics-and-the-idea-of-infinity-fish-182749">The future of fishing and fish — and the health of the ocean — hinges on economics and the idea of 'infinity fish'</a>
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<p>These results suggest a major challenge to our future nutritional security that demands strong fisheries and aquaculture management to facilitate equitable distribution of nutritious seafoods. </p>
<p>Improvements are possible. </p>
<p>For example, <a href="https://doi.org/10.1038/s41586-019-1592-6">redirecting nine per cent of Namibia’s fisheries toward its coastal population</a> would alleviate the severe iron deficiencies experienced there. Policies that prioritize nutrient supply would help maintain diets as the climate warms. </p>
<p>The recent United Nations call to action for <a href="https://www.fao.org/documents/card/en?details=cc0459en/">blue transformation</a> emphasizes the need to provide sufficient aquatic food from fisheries and aquaculture for our growing population in a sustainable way. </p>
<p>To do this, strategies are needed to achieve healthy, equitable and resilient food systems that adequately deal with overfishing, strive for equal access to resources and markets and mitigate the environmental impacts of aquatic food production. </p>
<p>Ultimately, these strategies must support the nutritional security of vulnerable nations and consider global health equity and the cultural significance of seafood.</p><img src="https://counter.theconversation.com/content/217428/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Stefanie Colombo receives funding from the Natural Sciences and Engineering Research Council and the Ocean Frontier Institute, through an award from the Canada First Research Excellence Fund. She serves as the Science Advisor for the Aquaculture Association of Nova Scotia. </span></em></p><p class="fine-print"><em><span>Aaron MacNeil receives funding from the Shark Conservation Fund, the Natural Sciences and Engineering Research Council, and the Ocean Frontier Institute, through an award from the Canada First Research Excellence Fund.</span></em></p>Climate change and overfishing are depleting global fish stocks with clear implications for the food security future of billions of people.Stefanie Colombo, Canada Research Chair in Aquaculture Nutrition, Dalhousie UniversityAaron MacNeil, Professor, Department of Biology, Dalhousie UniversityLicensed as Creative Commons – attribution, no derivatives.