<![CDATA[SOUND DIETITIANS LLC - Blog]]>Sat, 07 Mar 2026 12:49:53 -0800Weebly<![CDATA[How to Nourish Your Body and Baby During Pregnancy]]>Fri, 06 Mar 2026 05:15:20 GMThttps://www.sounddietitians.com/blog/how-to-nourish-your-body-and-baby-during-pregnancy
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There’s a lot of advice out there regarding what to eat during pregnancy. Some of it is helpful, some confusing, and all of it typically unasked for. You might be told to avoid certain foods, “eat for two”, or make sure to get enough micronutrients like iron or folate. Not only is there a lot of outside advice to sort through, but changes in appetite, food cravings, morning sickness, etc., can already make eating feel like a challenge during pregnancy. With all of this, it’s natural to wonder: “What actually matters most for a healthy pregnancy?”
​
Some continue their usual eating patterns, while others may adjust their eating based on symptoms, cultural practices, personal values, or health goals. The most important focus during pregnancy is making sure the body gets enough energy, protein, and key micronutrients to support both the mother and the developing baby. A variety of eating patterns can safely support pregnancy.¹ However, planning is key. Let’s discuss how.
Key Nutrients Needed During Pregnancy
During pregnancy, the body undergoes many physical and hormonal changes to support the baby's growth and development. Because of these changes, nutrient needs increase, making it especially important to get the right balance of vitamins and minerals. These nutrients help form the baby’s organs, bones, brain, and blood supply while also supporting the pregnant person’s increased blood volume, metabolism, and overall health. When nutrient needs are not met, the risk of complications such as anemia, poor fetal growth, low birth weight, and pregnancy-related conditions can increase. While many of these nutrients can be obtained through food, a daily prenatal vitamin is strongly recommended to help ensure consistent intake and fill any nutritional gaps.¹ Below are some key nutrients needed during pregnancy and why they matter.
Protein
Protein is an important nutrient for fetal growth, development of the placenta, and increased maternal blood volume.² Protein also helps the body grow and repair tissues and supports healthy weight gain during pregnancy.
Some food sources of protein include:
  • Chicken
  • Fish
  • Eggs
  • Beans and lentils
  • Tofu​
  • Yogurt
  • Nuts

Iron
Iron plays a major role in delivering oxygen to the mother and baby. The need for iron nearly doubles during pregnancy due to increased blood volume and fetal demands.³
Iron food sources include:
  • Lean red meat
  • Poultry
  • Spinach
  • Beans and lentils

Folate
Folate is another key nutrient required for early brain and spinal cord development, and it helps prevent neural tube defects, especially in the first trimester.⁴ 
Examples of food sources high in folate include:
  • Citrus fruits
  • Leafy greens
  • Beans
  • Avocados
  • Fortified grains

Iodine and Choline
Iodine and choline play an important role in growth, metabolism, and the development of the baby’s nervous system. During pregnancy, iodine and choline needs increase, yet many people do not get enough from food alone. Because of this, making intentional food choices and taking prenatal vitamins can help ensure proper intake and support healthy fetal development.⁵  
Foods high in iodine and choline include:
  • Eggs
  • Iodized salt
  • Dairy products
  • Seafood
  • Beans
  • Whole grains

​Calcium and Vitamin D
Calcium and vitamin D work together to support strong bone and tooth development in the baby while also protecting the parent’s bone health. These nutrients also help reduce the risk of pregnancy complications such as preeclampsia.⁶ 
​Sources of calcium and vitamin D include:
  • Yogurt
  • Milk
  • Cheese
  • Fortified plant milks
  • Salmon
Plant-Based Diets and Pregnancy Needs
Many people assume that the only way to get enough nutrients needed during pregnancy is through eating animal-based foods. However, research has proven otherwise. Vegetarian and vegan diets can also provide sufficient amounts of protein, iron, vitamins, and other nutrients needed by the mother and baby, if planned properly. A research study found that with the help of supplements and fortified foods, such as added vitamin B12 and DHA omega-3, those following vegetarian and vegan diets can meet all of their nutritional needs.⁷
If you’re someone who chooses to follow a plant-based diet during pregnancy, you will need to focus on obtaining some key nutrients that are often harder to find in plants. These nutrients include vitamin B12, vitamin D, iron, and omega-3 fats. This is why it is important to rely on supplements, as they help ensure you and your baby get the essential nutrients needed for a healthy pregnancy. Ultimately, you don’t have to eat meat or other animal products to give birth to a healthy baby, but you do have to make informed food choices and take your vitamins regularly.

If you’re looking for inspiration, there are many pregnancy-friendly vegetarian and vegan recipes that make it easier to meet your nutrient needs while still enjoying flavorful, satisfying meals. The links below offer simple, balanced recipe ideas to help plan nourishing plant-based meals during pregnancy. 
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How to Plan a Healthy Pregnancy Diet
No matter what eating pattern you follow, planning is key to a healthy pregnancy. The following goals can help support both parent and baby:
  • Eat regularly throughout the day with 3 meals and 2-3 snacks to support steady blood sugar and energy.
  • Meet key nutrient needs daily, especially protein, iron, folate, calcium, vitamin D, iodine, choline, and DHA.
  • Take a daily prenatal vitamin as recommended by your healthcare provider.
  • Include a variety of foods such as fruits, vegetables, whole grains, protein sources, and healthy fats.
  • Consider working with a registered dietitian for personalized guidance.
  • Occasionally track intake if needed to ensure nutrient goals are being met.
  • Attend regular prenatal visits to monitor growth, labs, and overall health.

​Overall, a balanced, well-nourished pregnancy does not depend on following one “perfect” diet. Instead, it depends on getting enough energy, meeting key nutrient needs, staying consistent with supplementation when needed, and choosing foods that support both physical and emotional well-being. Whether your diet includes animal products, is mostly plant-based, or completely vegan, a healthy pregnancy is absolutely possible with the right planning and support.

Zainab Jamali (Graduate Student and Dietetic Intern, MSAN)
References:
  1. Koletzko B, et al. Nutrition during pregnancy, lactation and early childhood and its implications for later health. Ann Nutr Metab. 2019;74(2):93-106.
  2. Rasmussen KM, Yaktine AL, Institute of Medicine (US) and National Research Council (US) Committee to Reexamine IOM Pregnancy Weight Guidelines, eds. Weight Gain During Pregnancy: Reexamining the Guidelines. Washington (DC): National Academies Press (US); 2009.
  3. Centers for Disease Control and Prevention. Iron deficiency in pregnancy. MMWR. 2002;51(RR-11):1-29.
  4. Czeizel AE, Dudás I. Prevention of the first occurrence of neural-tube defects by periconceptional vitamin supplementation. N Engl J Med. 1992;327(26):1832-1835. doi:10.1056/NEJM199212243272602
  5. Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington (DC): National Academies Press (US); 2001.
  6. Kovacs CS. Calcium and bone metabolism during pregnancy and lactation. J Mammary Gland Biol Neoplasia. 2005;10(2):105-118. doi:10.1007/s10911-005-5394-0
  7. Hess JM, Comeau ME, Smith JL, et al. Vegetarian diets during pregnancy: with supplementation, ovo-vegetarian, lacto-vegetarian, vegan, and pescatarian adaptations of US Department of Agriculture food patterns can be nutritionally adequate. J Acad Nutr Diet. 2025;125(2):204-216. doi:10.1016/j.jand.2024.08.001
  8. Veganuary.Pregnancy-friendlyveganrecipes.Veganuarywebsite. https://veganuary.com/en-us/recipes/lifestyles/pregnancy-en-us/
  9. Pregnant and Hungry. 5 vegetarian dinners for a healthy pregnancy. Pregnant and Hungry website.https://pregnantandhungry.com/article/5-vegetarian-dinners-for-a-healthy-pregnancy
]]><![CDATA[Celiac Disease & Gluten Intolerance: Everyday Ideas for Thriving Gluten-Free]]>Wed, 07 Jan 2026 03:15:08 GMThttps://www.sounddietitians.com/blog/celiac-disease-gluten-intolerance-everyday-ideas-for-thriving-gluten-freeGetting a celiac disease or gluten intolerance diagnosis can be life-altering. It changes what grocery shopping, eating out, and even eating at home look like. Having the right information and resources on hand makes the transition easier. It can even encourage you to try new foods that you have never eaten before. Let’s dive into what gluten is, its impact on celiac disease and gluten intolerance, and ideas to manage living gluten-free. At the end of this blog post, I’ve added many helpful resources, including cookbooks, recipe links, social media accounts to follow, and some useful apps. Don’t forget to check them out! ​
What is Gluten? 

Gluten is a protein found in grains like wheat, barley, rye, triticale, and brewer’s yeast. Gluten is also present in derivatives of these grains, such as wheatberries, durum, emmer, semolina, farro, farina, spelt, garam, kamut, einkorn wheat, and malt. Common foods that contain gluten include: bread, pasta, pastries, baked goods, cereal, granola, sauces, gravies, and some alcohols. Gluten can also be found in medications, oral care, dental products, and cosmetics.
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What is Celiac Disease?
Celiac disease is an autoimmune condition where the immune system attacks the cells of the small intestine when gluten is ingested. This can damage the small intestine lining, affecting nutrient absorption. Celiac disease can develop at any age, and those who have a family member who has it or have the genes associated with celiac disease are at increased risk of developing the disease. While there are over 300 symptoms of celiac disease, some people experience no symptoms at all. Managing celiac disease involves completely eliminating gluten from the diet.
What is Gluten Intolerance? 
Gluten intolerance, also known as non-celiac gluten sensitivity, is different from celiac disease. When gluten is ingested, there is no damage to the small intestine lining. People with gluten intolerance typically experience digestive symptoms like gas, bloating, diarrhea, and constipation when eating gluten. These symptoms usually improve when gluten is eliminated from the diet. Some people may be able to tolerate small amounts of gluten.
Naturally Gluten-Free Foods
There are a variety of foods that are naturally gluten-free: fruits, vegetables, nuts, seeds, beans, legumes, meat, dairy products, spices, herbs, and gluten-free grains (amaranth, quinoa, corn, buckwheat, millet, rice, teff, sorghum, and gluten-free oats). Since oats have a high risk of cross-contact with wheat, people with celiac disease are advised to use certified gluten-free oats. 
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Avoiding Cross-Contact When Living Gluten Free:

Cross-contact occurs when a gluten-free food is exposed to a gluten-containing food, making it unsafe for people with celiac disease and potentially unsafe for those with gluten intolerance. Cross-contact can occur during preparation (in a restaurant or at home), during growing and manufacturing, or even during grocery shopping. Here are some ways you can avoid cross-contact in different situations:

Grocery Shopping:
  • Check labels and ingredient lists for gluten-containing ingredients, and look up any you are not sure about. If a product has a gluten-free label, it is safe. You can also check the allergens listing/contains statement as a quick way to rule out a food if it says “contains wheat”. 
  • Avoid bulk bins, as they are at high risk of cross-contact. 
  • Use caution or avoid prepared foods from hot bars, delis, and salad bars since there is a high risk of cross-contact. 
  • Be cautious with free samples.
At Home: 
  • Discuss with family members the importance of keeping gluten-containing foods and gluten-free foods separate.
  • Use separate sponges and dishrags to clean gluten-containing dishes. It is okay to use the same dishwasher.
  • Use a separate toaster or use toaster bags.
  • Cover gluten-free foods when cooking with a convection oven (gluten particles can be blown onto food).
  • Use separate cutting boards. 
  • Use separate utensils, or wash them well between uses. 
  • Use separate equipment or wash well between uses/replace if scraps are present: cast-iron skillets, nonstick pans, rolling pins, waffle iron, food storage containers, cake pans, muffin tins. 
  • Separate gluten-free foods from gluten-containing foods in the fridge or pantry. 
  • Use separate condiments or make sure not to double-dip when using butter, peanut butter, jams, etc.
 At Restaurants:
  • Do your research: choose a restaurant that has gluten-free options
  • Inform the wait staff - some people do not know what celiac disease is, you can say you have a gluten allergy instead.
  • You can ask to speak to the manager or chef if needed, since they usually have more training around allergens. 
  • Ask questions about the ingredients and the preparation process.    
  • For fried food, ask if they have a dedicated gluten-free fryer.
  • Have your favorite snacks on hand in case they don’t have seemingly safe options. 
  • You can purchase or create wallet cards listing your allergies to avoid and tips for managing cross-contact to give to wait staff. You can often find these cards online in a variety of different languages as well, which can come in handy for travelling. See the example below:
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Social Gatherings and Holidays:
  • Inform the host about your celiac disease/gluten intolerance.
  • Come prepared with a dish or two that you are sure you can eat.
  • Keep gluten-free food separate to avoid cross-contact. 
  • Be on the lookout for foods that might contain gluten, such as gravies, sauces, spices, and drinks. 
  • Find alternative recipes for your holiday favorites if they contain gluten.  
  • Buy pre-made gluten-free food from companies like BFree, Schar, Udi’s, Canyon Bakehouse, Katz Gluten-Free, Enjoy Life, and Feel Good Foods. ​
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Avoiding Gluten in Non-Food Items: 

​Gluten can show up in other places other than food: 
  • In medications: When being prescribed or picking up medications, inform your doctor or pharmacist that you cannot have gluten so they can check the medication's ingredient list. Check over-the-counter medications as well.
  • In skincare products: Products like lip balms, lip gloss, and lipstick might contain gluten, and since there is a higher likelihood of swallowing these products, it’s best to choose a gluten-free product. 
  • At your dentist’s office: some toothpastes and dental products contain gluten. 
  • If you have a child who has celiac disease, some playdoughs contain gluten. It is best to check the product label or make your own playdough at home. 

Here are some amazing resources to check out to help make gluten-free living easier: 


Cookbooks:
  • Cannelle et Vanille Bakes Simple by Aran Goyoaga
  • The Art of Gluten-Free Bread by Aran Goyoaga 
  • How Can It Be Gluten-Free by America’s Test Kitchen
  • The Very Hungry Celiac by Melanie Persson
  • Gluten-Free Cookbook for Beginners by Jessica Kirk
  • Everyday Gluten-Free by Bob’s Red Mill 
  • The Elements of Baking by Katarina Cermelj

Gluten Free Recipes:
Gluten Free Social Media Accounts:
  • Erin | Gluten-Free Dietitian @the_celiac_space
  • Janae Cox @cleanmondaymeals
  • Lorin | Celiac Disease + T1D @goodglutenfreegrub
  • Lauren Murawski @eat.glutenfreewithme
  • Casey Cromwell @collegeceliackc
  • No gluten gabby @noglutengabby
  • Tayler Silfverduk @celiacdietitian
  • Katarina Cermelj @theloopywhisk
  • Gluten Intolerance Group @glutendotorg
  • Celiac Disease Foundation @celiacdiseasefoundation
  • Beyond Celiac @beyondceliac

Useful Apps:
  • Find Me Gluten Free- an app used to find restaurants/bakeries that have gluten-free options based on location.
  • The Celiac App - product database, gluten-free menus and guides for common restaurants, practice scripts for dining out, FAQs about celiac disease, has an in-app assistant.
  • FIG: Food scanner - scan barcodes to check ingredients, learn about ingredients
  • Gluten Dude: GF restaurants - finds restaurants based on location, and can leave reviews.
  • Atly - Can filter for gluten-free restaurants.

We live in a world that revolves around gluten. Transitioning to living gluten-free is no small task; luckily, the world is becoming more allergy-friendly. Food companies are introducing new products every day, and most restaurants around the world now offer gluten-free options. Being an advocate for yourself and others helps bring awareness and make room at the table for those who need to avoid gluten. 

Want to explore these topics further? Check out our full presentation, in collaboration with Stilly Valley Health Connections.
Celiac Disease and Gluten Intolerance: Nutrition Swaps 

Anca Soloschi MS, RDN 
References: 
 What is celiac disease? Celiac Disease Foundation. Accessed October 22, 2025. https://celiac.org/about-celiac-disease/what-is-celiac-disease/. 
 Sources of gluten. Celiac Disease Foundation. Accessed October 22, 2025. https://celiac.org/gluten-free-living/what-is-gluten/sources-of-gluten/. 
 Cross-contact. Beyond Celiac. August 19, 2025. Accessed October 22, 2025. https://www.beyondceliac.org/gluten-free-diet/cross-contact/. 
 Nicholc. 7 tips for avoiding gluten cross-contact at home. GIG® Gluten Intolerance Group®. March 25, 2021. Accessed October 22, 2025. https://gluten.org/2021/01/08/cross-contact/. 
 Dining and social eating. Celiac Disease Foundation. Accessed October 22, 2025. https://celiac.org/gluten-free-living/dining-and-social-eating/.
]]><![CDATA[The Greener Things in Life: 10 Overlooked Greens That Deserve a Spot on Your Plate]]>Fri, 11 Apr 2025 21:03:52 GMThttps://www.sounddietitians.com/blog/the-greener-things-in-life-10-overlooked-greens-that-deserve-a-spot-on-your-plate
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Spring has sprung, yet is it just me, or does the green part of the produce section remain the least popular spot in the grocery store? As if it were a beautiful vertical garden no one wants to disturb, the leafy greens are often bypassed by shoppers sticking to the familiar favorites. That being said, this blog is all about the lesser-known, underrated green produce. Spinach, broccoli, Brussels sprouts, and the like get loads of attention and hog important produce section real estate, being offered raw and pre-cut, while the less popular members of the brassica family continue to be confused with one another.

So, whether you're exploring completely new territory or just looking for some fresh recipe ideas, hopefully there's something here for everyone.
​
#1 Belgian Endive

Starting off strong with a vegetable I honestly did not know existed until recently. Part of the chicory family, this veggie is known for its slightly bitter, nutty taste. The Belgian endive contains inulin, a soluble fiber that offers many health benefits, like slowing down digestion, which helps with blood sugar management. The prebiotic fiber also feeds the healthy bacteria in your gut, which is, let’s just say, a great thing for overall wellness (benefits to the immune system, digestive, brain, and skin health, the list goes on and on).   

Other key nutrients:
-Folate 
-Vitamin K
-Potassium 

Tasty recipes with Belgian endive:

-Seared Belgian Endive with Walnut Gremolata
-Belgian Endive Salad With Apples And Goat Cheese
-Belgian Endive Appetizer: endive boats filled with celery, walnuts, and feta cheese
​​
#2 Turnip Greens
With a peppery bite and earthy flavor, turnip greens are a barbecue favorite and pair well with smoked turkey, pork, and grilled mushrooms. They are also a great source of folate or vitamin B-9. Folate is a key prenatal vitamin for pregnant women, as it is imperative for fetal development and DNA synthesis. It also reduces the risk of cardiovascular disease, certain cancers, and neurological disorders later in life. 

Other key nutrients:
-Vitamin K
-Vitamin C
-Provitamin A
-Manganese
-Calcium
-Copper 

Turnip greens recipes:
-Stir-Fried Turnip Greens with Mushrooms and Almonds
-Turnip Greens
-Farro Salad with Turnips and Greens
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#3 Watercress ​
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Continuing with another powerhouse green, watercress is one of the oldest leafy greens humans have consumed! Related to mustard and wasabi, it has a tangy, slightly spicy flavor. Watercress contains glucosinolates, a phytochemical that releases isothiocyanates during digestion. Isothiocyanates have anti-inflammatory properties and are thought to be a central component of why cruciferous vegetable intake is correlated with a lower risk for several cancers; research is ongoing.  

Other key nutrients:
-Vitamin K
-Vitamin C
-Provitamin A
-Potassium

Ways to enjoy watercress:
-Watercress Salad with Apple, Pecorino and Almonds 
-Stir-Fried Watercress
-Watercress Pesto
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​#4 Collard Greens

Like the two before and the two after, collard greens are a member of the cruciferous vegetable family, a family quite rich (especially collard greens) in vitamin K. Vitamin K has several roles in the body; it may lower the risk for cardiovascular disease, helps overall skeletal function, and plays a vital role in blood clotting. Consistency with vitamin K is important if you are on blood thinners; thus, you may want to see your RD for help.

Other key nutrients:
-Vitamin C
-Folate
-Provitamin A
-Calcium
-Glucosinolates 

Collard greens recipes:
-Quick Collard Greens Recipe
-​​Raw Collard Green Salad with Roasted Delicata Squash, Almonds, & Parmesan
-Vegan Collard Green Wraps
-Southern-Style Collard Greens
​
#5 Mustard Greens
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This bold and peppery vegetable brings a flavorful kick to any dish. Mustard greens are a great source of vitamin C and provitamin A, both very beneficial for skin health. Raw mustard greens contain a high amount of vitamin C, but when cooked, the amount of vitamin C is lessened, and the amount of provitamin A is increased. One cup of cooked mustard greens provides up to 100% of your daily needs for vitamin A. 

Other key nutrients:
-Vitamin K 
-Copper 
-Glucosinolates 
-Potassium
-Calcium

Cooking with Mustard Greens:
-Mustard Greens with Apple Cider-Dijon Dressing
-Chickpea Stew with Orzo and Mustard Greens
-15 Minute Mustard Greens Recipe
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​#6 Kale

Okay, so kale is not an underrated vegetable per se. However, it is packed with nutrients, and for those not into kale smoothies, chips, or juices, there are so many other ways to enjoy this delicious leafy green. Kale is beneficial for many areas of the body, including the eyes! It is dense in beta-carotene, the precursor for vitamin A, which supports healthy vision over time and may lower the risk of macular degeneration. Beta-carotene also has antioxidant properties and helps protect cells from damage. 

Other key nutrients:

-Vitamin K
-Vitamin C
-Manganese 
-Vitamin B-6

Creative kale recipes:
A Couple Cooks' 20 Tasty Kale Recipes contains so many great and easy recipes, and I can't wait to try them all, especially the Pistachio Kale Pizza.
​
#7 Fennel
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This one is worth getting to know better. Nowadays, fennel is known to have a mild, licorice-like flavor and looks a little like celery with dill leaves. But Fennel has a very colorful historical past. Fennel has been used for various medicinal purposes for centuries, such as aiding digestive problems. It was also used to drive away evil spirits during the Middle Ages and, according to Greek mythology, was used by Prometheus to hide fire stolen from the heavens to supply to mankind. Nutritionally speaking, fennel is a good source of vitamin C, which promotes iron absorption and is necessary for collagen synthesis, a top weapon for healthy skin. 

Other key nutrients:
-Vitamin K
-Potassium
-Magnesium

Cooking with Fennel:
-Fennel & Ginger tea
-Roasted Fennel
-Roasted Fennel Soup with Potatoes & Apple 
-Arugula Fennel Salad
​
​#8 Swiss Chard

Some consider Swiss chard to be spinach’s sturdy cousin. It has a slightly bitter taste that becomes sweeter when cooked. Swiss chard also contains a hearty dose of potassium and magnesium, which are important for maintaining healthy blood pressure and lowering other risk factors for heart disease. 

Other key nutrients:
-Vitamin K
-Provitamin A
-Vitamin C
-Magnesium 
-Copper 
-Vitamin E

Swiss chard recipes:
-Sautéed Swiss Chard
-Braised Chicken with Chickpeas and Swiss Chard
-Herb Jam
-One Pot Rainbow Chard Recipe with Beans
​
#9 Mint
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I included mint because there's nothing more refreshing to me in the spring than a mock mojito. Fresh spearmint is the most common form found in grocery stores, and peppermint is more often available in an extracted form, such as peppermint oil or tea. Peppermint may help alleviate symptoms of digestive distress, like for those with irritable bowel syndrome (IBS). Spearmint, not quite as aromatic as peppermint, is excellent for crushing at the bottom of a drink and enjoyable to eat raw as a makeshift breath mint.  

As a side note, I will no longer be buying the prepared fresh mint at the grocery store! I found a small potted mint plant at the grocery store that is a few dollars more than one precut package and can last for years. 
  
Key nutrients:  
-Antioxidant and antimicrobial compounds 
-Vitamin C
-Manganese

Refreshing recipes with this cooling herb:
-Virgin Mojito
-Lamb Loin Chops With Mint Chimichurri
-Fresh Mint Dressing
-Chopped mint with some pineapple or watermelon cubes for a mid-day snack
​
​#10 Carrot Top Greens
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Lucky #10 & is technically not a vegetable, but it is undoubtedly part of one & green in its own right, so go with it! Not unlike the rest of the carrot, the greens are chock-full of vitamins, minerals, and antioxidants. It has a slightly more earthy and bitter taste than parsley and can be used as a garnish or in dishes such as pestos, salads, soups, or even a carrot top chimichurri sauce. If you only have one takeaway from this blog, I hope it is to stop throwing away those tops! 

Other key nutrients:
-Vitamin C
-Provitamin A
-Potassium  
-Antioxidants     
 
Recipes with carrot top greens:
Carrot Top Pesto
Carrot Top Soup Recipe
Carrot Top Tabbouleh Salad
​
​Some of these foods may seem like wonder superfoods—and while they do offer great benefits, no food is truly magical. Remember that repetitive yet oh-so-true saying, "Everything in moderation." Too much of a good thing is not such a good thing, and certain foods may not be suitable for everyone, depending on individual health factors. Before considering supplements, or for more personalized nutrition advice, reach out to your local registered dietitian nutritionist (RDN).
​
I hope you have a wonderful spring season, and that your life is a little greener on this side of the blog! 
​
Katie Shepherd, RDN
References

National University of Saudi Arabia. (2009). بحث الشيكوريا [Chicory Research]. Retrieved from https://education.nu.edu.sa/documents/46892/18591832/%D8%A8%D8%AD%D8%AB%20%D8%A7%D9%84%D8%B4%D9%8A%D9%83%D9%88%D8%B1%D9%8A%D8%A7.pdf


PubMed Central. (2017). Nutritional and medicinal values of cruciferous vegetables. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC5745685/#sec2


U.S. Department of Agriculture. (2019). Food database: Nutrient details for Endive, Raw. Retrieved from https://fdc.nal.usda.gov/food-details/168412/nutrients


Linus Pauling Institute. (2017). Isothiocyanates and their potential health benefits. Retrieved from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates#:~:text=The%20lowest%20mean%20level%20of,%2F100g)%20(66).%20(66).)


Biotica Publications. (2022). Phytochemical analysis of spearmint and its antimicrobial activity. Retrieved from https://bioticapublications.com/journal-backend/articlePdf/91230fc0ce.pdf


Theoi Greek Mythology. (n.d.). Prometheus. Retrieved from https://www.theoi.com/Titan/TitanPrometheus.html


Taylor & Francis. (2020). Health benefits of cruciferous vegetables: A review. Retrieved from https://www.tandfonline.com/doi/full/10.1080/19476337.2020.1833988#d1e210


ResearchGate. (2011). Phytochemical analysis of spearmint (Mentha spicata) leaves and antimicrobial activity of its oil. Retrieved from https://www.researchgate.net/publication/282855454_Phytochemical_Analysis_of_Local_Spearmint_Mentha_spicata_Leaves_and_Detection_of_the_Antimicrobial_Activity_of_its_Oil
]]><![CDATA[Eyes on The Pies: Tips for Nutritious Treats]]>Fri, 01 Nov 2024 00:03:43 GMThttps://www.sounddietitians.com/blog/eyes-on-the-pies-tips-for-nutritious-treats
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​Fall is here in the PNW, meaning more time for cozy activities, like baking! Some of my favorite treats in fall are pumpkin pie, brownies with little white chocolate ghost designs, and apple hand pies that look like empanadas. Baked goods are typically lower in nutrients and higher in sugar, but there are a few tricks and tips to add nutrition back into the baking season. Here, I will discuss some fruits and vegetables in season you can use in baking and easy ways to add more protein and fiber to your baked goods. These tips are not meant to replace your favorite or familiar recipes, only to add a dash of nutrition while still having baked goods just as they are: sweet, delicious, comforting, and warm!
​
Fiber & Protein: Elevate Your Confections
Fiber and protein can be great additions to baked goods to make them more nutritious. Fiber helps move things along in the gut, doesn’t raise blood sugar levels since your body doesn’t absorb it, and helps lower cholesterol. Getting enough fiber is essential to health and can help prevent the development of certain conditions and diseases, such as type 2 diabetes, heart disease, and obesity.  Dietary protein is essential for muscle, skin, and bone health. Adding protein to baked goods makes treats more filling and can add some substance to them. Various produce, nuts, and seeds provide fiber and protein, as well as beneficial fats, vitamins, and minerals that can be added to baked goods. 
​

Tips to Add More Fiber and Protein in Baking:
  • Whole wheat flour adds more fiber. Start by having a mix of both whole wheat flour and all-purpose flour. Be aware that substituting with this flour can affect texture.
    • Start by experimenting with how this affects your recipe! If you need 1 whole cup of flour, use 1/4 cup of whole wheat flour and 3/4 all-purpose flour.
    • For a complete switch, substitute every 1 cup of all-purpose flour with 3/4 cup whole wheat flour. 
  • Oat flour can also be used as a substitute for all-purpose flour. Oat flour acts similarly to whole wheat flour by adding more fiber and can alter the texture of foods. 
  • Plain Greek yogurt can be used to add protein and be swapped in when a recipe calls for:
    • Sour cream or Crème fraîche
    • Buttermilk (in this case, the yogurt must be mixed with some water or milk)
    • Heavy cream
  • Add a few tablespoons of nuts and seeds to baked goods for more protein and fiber.
    •  For example, adding pumpkin seeds can enrich a dish since it contains many minerals. 
  • Tablespoons of protein powder can be added, but remember that protein powders are supplements, which the FDA does not approve. 
    • If you aren’t sure which protein powder to use, you can ask your healthcare professional or registered dietitian for recommendations.
    • I suggest also reading this article on protein powder: The scoop on protein powder.
Here are the amounts of fiber and protein listed for some nuts, seeds, and grains. The recommended amount of fiber for men, women, and age groups ranges from about 25 g to 38 g per day. 
​
    Pumpkin seeds: 1 ounce of whole pumpkin seeds contain 5.2g of fiber, 5.3g of protein
    Flax seeds: 1 tbsp has 2.8g of fiber, 1.9g of protein 
    Sunflower seeds: 1 ounce contains 3.1g fiber, 5.5g of protein
    Oats: 1 cup of cooked rolled oats contains 5g of fiber, 5g of protein
    Almonds: 1 ounce of almonds contains 3.5g of fiber, 6g of protein
    Walnuts: 1 ounce contains 2g of fiber, 4.3g of protein

Some examples of Fall produce and how much fiber they have:

    Sweet potatoes: 1 cup of cooked sweet potato has 6.3 grams of fiber
    Pumpkin: 1 cup of canned pumpkin puree contains 7.1 grams of fiber
    Pears: 1 medium-sized pear contains 5.5g of fiber. 1/4 cup dried pears has 3.4g of fiber
    Apples:1 medium-sized apple with skin has 4.8 grams of fiber
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Fall Fresh Fare: Incorporating Nutritious Seasonal Fruits and Veggies
Many different fruits and vegetables are harvested in the fall. Check here for the list of all seasonal produce in Washington state. Here are just a few Fall staples and what baked items they taste great in.
 

Apples
When I think of fall and apples, I think of apple picking, cider, and pie! Apples are high in fiber and contain many rich vitamins and minerals such as vitamin C, iron, vitamin B6, vitamin K, and potassium. Quercetin, an anti-inflammatory and antioxidant that can help reduce free radicals in the body, is mainly found in the skin of apples. Quercetin can be beneficial in preventing illness and boosting mental performance. 

Baked goods that go great with apples:
  • Pies
  • Cobblers
  • Turnovers
  • Crumbles
  • Fritters
  • Cakes (Streusel cakes, spiced cakes, bundt cakes)
  • Here is a recipe I like that uses apples. 

​
Pears
Pears are refreshing, have a great scent, and are a good fiber, vitamin C, and potassium source. Pears also contain high levels of antioxidants, which can help reduce inflammation. Certain studies found that eating pears/apples lowers the risk of type 2 diabetes and stroke. Pears are an excellent fruit to add to or be the main ingredient to baked goods. 

Baked goods that go great with pears:
  • Cobblers
  • Crumbles
  • Cakes (Spiced cake, cupcakes)
  • Tarts
  • Pies
  • Baked pears

Pro-tip: Leaving the skin on apples and pears provides many more benefits to your health, as most of the fiber and beneficial nutrients are concentrated in the peel. This is only sometimes preferable depending on the dessert, but when possible, leave it be!
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Pumpkin
Every time fall rolls around, pumpkin is very popular, and for good reason! Every part of the pumpkin provides a variety of nutrients. Pumpkin seeds have high protein content and contain many essential micronutrients like manganese, which promotes brain health, and zinc, which helps wounds heal faster. The flesh of the pumpkin, which is usually the part we eat, is rich in nutrients like vitamin E, which protects the skin from damage, and potassium, which helps regulate blood pressure. 

Baked goods that go great with pumpkin: 
  • Pies
  • Breads
  • Cheesecake
  • Cakes (Cupcakes, roll cake) 
  • Muffins
  • Cookies
  • Here is a pumpkin bread recipe based on the one provided at the end. 
 
​
Sweet Potatoes
Sweet potatoes are warm, comforting, and hearty. They are also a good source of vitamin A, fiber, vitamin C, potassium, and vitamin B6, which is essential for normal brain development and function. Unlike regular potatoes, sweet potatoes are sweeter, hence the name, and are perfect for baked goods. However, if you are worried about controlling blood sugar, it’s important to note that they have a higher glycemic index than white potatoes. 
​
Pro-tips:
  • When sweet potatoes are boiled, they keep more of their beta-carotene (which is then converted to vitamin A). 
  • Cooking with the skin on helps prevent nutrients like vitamin C and beta-carotene from leaching.

Baked goods that go great with sweet potatoes:
  • Pies
  • Brownies
  • Cookies
  • Dessert bars
  • Cakes
The recipe below is a pumpkin bread in a mug. I like it because it’s quick, simple, not overly sweet, and tastes of pumpkin with warm and subtle spices. You can get creative with what you add to it, like nuts, seeds, or even chocolate chips. Whichever tip discussed in this blog post you choose to enhance your baked treats, whether it’s adding some nuts or using oat flour, I hope you enjoy them to the fullest this baking season! 

Moriah Galacgac, Dietetic Intern
Recipe: Pumpkin Bread In a Mug
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Ingredients:
4 tbsp ground oats or oat flour
1/2 tsp baking powder
1/2 tsp pumpkin spice
2 tbsp milk
1-2 tbsp maple syrup, honey or agave
2 tbsp pumpkin puree
1 tbsp roasted pumpkin seeds 
1 tbsp sunflower seeds or crushed walnuts (optional)
Directions:
  1. In a coffee mug, add oat flour, baking powder, pumpkin spice, milk, liquid sweetener, and pumpkin puree and stir to combine all the ingredients.
  2. Top the batter with pumpkin seeds and sunflower seeds or crushed walnuts. 
  3. Microwave on high heat for 1 minute. 

Recipe based on YouTube Video created by Youtube channel: How To Cook Smarter https://www.youtube.com/watch?v=ru1JXOPDAsA 

References:

  1. Washington Grown Produce Seasonality Chart Vegetables and Legumes. Accessed October 7, 2024. https://cms.agr.wa.gov/WSDAKentico/Documents/FSCS/FoodAssistance/WSDA-Seasonality_Vegetables.pdf
  2. Caballero B, Finglas, M P, ToldráF. Encyclopedia of Food and Health. Elsevier Science; 2015:239-248.
  3. Reiland H, Slavin J. Systematic Review of Pears and Health. Nutrition Today. 2015;50(6):301-305. doi:https://doi.org/10.1097/nt.0000000000000112
  4. Aziz A, Noreen S, Khalid W, et al. Pumpkin and Pumpkin Byproducts: Phytochemical Constitutes, Food Application and Health Benefits. ACS Omega. 2023;8(26):23346-23357. doi:https://doi.org/10.1021/acsomega.3c02176
  5. Harvard School of Public Health. Sweet Potatoes. The Nutrition Source. Published November 17, 2017. https://nutritionsource.hsph.harvard.edu/food-features/sweet-potatoes/
  6. Alam MK. A comprehensive review of sweet potato (Ipomoea batatas [L.] Lam): Revisiting the associated health benefits. Trends in Food Science & Technology. 2021;115:512-529. doi:https://doi.org/10.1016/j.tifs.2021.07.001
  7. Gearhart-Serna L. Health benefits of dietary fibers vary. National Institutes of Health (NIH). Published May 23, 2022. https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary
  8. Food Sources of Dietary Fiber | Dietary Guidelines for Americans. Dietaryguidelines.gov. Published 2020. Accessed October 7, 2024. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber#standardfiber
  9. Catanese L. Foods high in fiber: Boost your health with fiber-rich foods. Harvard Health. Published March 4, 2024. Accessed October 6, 2024. https://www.health.harvard.edu/nutrition/foods-high-in-fiber-boost-your-health-with-fiber-rich-foods
  10. How To Cook Smarter. Healthy Pumpkin Bread (MOIST AND INDULGENT!) [Video]. YouTube. Published October 11, 2020. Accessed October, 7, 2024. ​
]]><![CDATA[Eating for Planetary and Human Health]]>Mon, 27 May 2024 13:18:54 GMThttps://www.sounddietitians.com/blog/eating-for-planetary-and-human-health
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Sustainability and Diet 
     ​A sustainable diet recognizes the interdependence of the health of humans, plants, animals, ecosystems, and the planet. Currently, the food system produces one-third of all greenhouse gas emissions, uses a large amount of water and land, and threatens biodiversity. In this blog, we will explore a few aspects of a sustainable diet and some individual choices you can make to decrease greenhouse gas emissions, land usage, and water usage.
What is a Sustainable Diet?
     According to the Food and Agriculture Organization, sustainable diets are those with a low environmental impact, are culturally acceptable, affordable, use natural resources responsibly, and consider future generations' wellbeing. Criteria under consideration for sustainable diets include:  
  • greenhouse gas emissions
  • water use
  • land use
  • maintaining biodiversity
  • animal and plant population health
  • the impact on surrounding ecosystems
  • affordability for the consumer and fair to the producer 
  • having culturally relevant foods accessible 

     ​​More sustainable dietary patterns include increased intake of vegetables, fruit, whole grains, beans/lentils, and other plant-based foods. Plant-forward diets like the DASH, Mediterranean, and vegan/vegetarian diets also have lower environmental impacts than the Standard American Diet.
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Environmental Impact of Specific Foods    
     In contrast to what a sustainable diet is, the following lists some of the foods with high environmental impacts: 
  • Beef, lamb, and pork (then followed by eggs, milk, and rice) have the highest amount of greenhouse gas emissions 
  • Animal products (like meat, poultry, eggs, milk, etc.), sugar, legumes, and rice have the highest freshwater usage 
  • Animal-based foods, legumes, vegetable oils, oil crops, and nuts/seeds have the highest land usage ​​
     ​Sustainable and plant-forward diets don’t need to exclude meat and animal products; instead, emphasize and include more plant-based foods. 
The Connection between Human Health and Planetary Health
     ​Choosing diets rich in whole and plant-based foods benefits the planet and human health. A plant-based diet rich in whole foods includes nutrients like fiber, phytochemicals, minerals, and vitamins. It is also anti-inflammatory. According to the American Heart Association, consuming less meat and more whole plant-based foods is associated with lower rates of heart disease, stroke, obesity, high blood pressure, high cholesterol, type II diabetes, and many cancers. The Mediterranean diet is also associated with decreased cancer, cardiovascular disease, and cognitive decline rates. It’s an added benefit that eating healthfully often coincides with caring for the environment.
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Tips for Implementing a More Sustainable Diet 

Try the Healthy Plate Method 
     When designing meals, using the Healthy Plate method can help create a balanced plant-forward meal. The Healthy Plate has ½ of your plate as non-starchy vegetables and fruit, ¼ of your plate protein, and ¼ of your plate carbohydrates (choose whole grains and complex carbohydrates when possible). This method will help you fill more of your plate with vegetables and plant-based foods. Check out the Harvard website to get more information and a picture of the Healthy Plate Method that can help you follow this dietary pattern:
​
Mixing up Protein Choices 
     When choosing proteins, consider choosing plant-based proteins (like beans, lentils, tofu, seitan, nuts, seeds, soy, etc.), fish, or poultry a few times a week to increase the sustainability of your diet. While legumes have a relatively high land and water usage, their land and water usage and greenhouse gas emissions are still lower than those of red meat. Poultry and fish also have a lower environmental impact than red meat. 

Local and Seasonal Foods
     ​Another aspect of sustainable diets is choosing local or seasonal foods. This can reduce the carbon footprint from transportation and storage, connect people to their local food systems and farmers, and enhance the local economy. Due to the globalization of the food system, food often travels hundreds of miles before it reaches our plates. Local, seasonal produce also has higher amounts of certain antioxidants and vitamins that can break down during transportation and storage.
    Here in Washington, summer is arriving. Some foods that are in season include strawberries, chives, cilantro, fennel, arugula, baby bok choy, chards, collard greens, dandelion greens, lettuce, spinach, snap/snow peas, pea vines, radishes, rhubarb, and many others. Some ways to be a part of the local harvest include attending local farmers markets, considering a CSA from a local farm, or buying these foods in grocery stores. Check out the seasonality charts below for more information on local, seasonal produce: 
Seasonal Recipe: Strawberry Spinach Salad with Poppy Seed Dressing

Try this salad with local and spring/summer season ingredients from Washington, like fresh strawberries and spinach.
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 Strawberry Spinach Salad: 
  • 3/4 cup raw pecans
  • 1/2 small red onion (very thinly sliced) 
  • 10 ounces spinach 
  • 1-quart strawberries (hulled and quartered)
  • 3/4 cup crumbled feta cheese​
Poppy Seed Dressing: 
  • 1/4 cup balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons poppy seeds
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon black pepper

Instructions: 
  1. Preheat the oven to 350 degrees F and place pecans on an ungreased baking sheet. Bake for 8 to 10 minutes. Remove pecans from oven, place on a cutting board, and roughly chop pecans. 
  2. In a small mixing bowl, combine vinegar, oil, poppy seeds, honey, mustard, salt, and pepper and whisk together until well combined. 
  3. Place the spinach in a large bowl. Add the strawberries, red onion, feta, and pecans. Toss lightly. Add dressing to personal preference and serve. 

Rebecca Griest, Dietetic Intern, Seattle Pacific University
Sources: 
  1. Swain M, Blomqvist L, McNamara J, Ripple WJ. Reducing the environmental impact of global diets. Science of The Total Environment. 2018;610-611:1207-1209. doi:https://doi.org/10.1016/j.scitotenv.2017.08.125
  2. Sustainable Diets and Biodiversity Directions and Solutions for Policy, Research, and Action. https://www.fao.org/3/i3004e/i3004e.pdf
  3. Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2013;73(03):368-375. doi:https://doi.org/10.1017/s0029665113003753
  4. Kowalsky TO, Morilla Romero de la Osa R, Cerrillo I. Sustainable Diets as Tools to Harmonize the Health of Individuals, Communities and the Planet: A Systematic Review. Nutrients. 2022;14(5):928. doi:https://doi.org/10.3390/nu14050928
  5. Dernini S, Berry E, Serra-Majem L, et al. Med Diet 4.0: the Mediterranean diet with four sustainable benefits. Public Health Nutrition. 2016;20(7):1322-1330. doi:https://doi.org/10.1017/s1368980016003177
  6. Plates, Pyramids, and Planets. Food and Agriculture Organization of the United Nations. FAO. https://www.fao.org/documents/card/en/c/d8dfeaf1-f859-4191-954f-e8e1388cd0b7/
  7. ‌Washington Grown Fruits, Legume and Herbs Seasonality Chart. Accessed April 10, 2024.https://agr.wa.gov/getmedia/497c614b-5c54-4277-89cf-4d6d1dd79c52/seasonalitychartfruitlegumeherbsfinal.pdf
  8. Spinach Strawberry Salad With Poppy Seed Dressing. Well Plated by Erin. Published March 12, 2020. https://www.wellplated.com/spinach-strawberry-salad
  9. American Heart Association. How Does Plant-Forward (Plant-Based) Eating Benefit Your Health? www.heart.org. Published 2019. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health
Healthy Eating Plate. The Nutrition Source. Published September 18, 2012. https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
]]><![CDATA[The Heart of the Matter: A Guide to Heart-Healthy Nutrition]]>Sun, 11 Feb 2024 04:46:15 GMThttps://www.sounddietitians.com/blog/the-heart-of-the-matter-a-guide-to-heart-healthy-nutrition
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Maintaining a healthy heart starts with the food we eat. Common staples in the American diet include lots of salt and foods high in saturated fat, making it difficult to maintain a heart-healthy diet. However, with some additional knowledge and intentional eating strategies, we can take easy steps to prevent the risk of cardiovascular diseases.
Sodium
Sodium, consumed as salt, is naturally found in many foods and is an important electrolyte for our bodies to function. While we need some sodium, excess sodium intake can lead to high blood pressure and greater cardiovascular disease risk. Excess sodium intake is extremely common for Americans, with the average intake being 3393 mg per day. In comparison, the recommended amount is no more than 2300 mg according to the Dietary Guidelines for Americans (DGA). There are several ways to habitually lower our sodium intake, such as:
  • Reduce the salt added to food while cooking; taste at the end and adjust.
  • Explore new spices and herbs when seasoning home-cooked meals. 
  • Create homemade spice blends, dressings, and sauces.
  • Be mindful when eating away from home. Most restaurants serve high-sodium foods; bring this up to your server and see if low-sodium options are available.
  • Implement a DASH diet (Dietary Approach to Stop Hypertension), a diet meant for those wanting to prevent or manage hypertension. Visit this page by the National Institutes of Health for more information on the DASH diet.
  • Grocery shop for low-sodium foods​
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When grocery shopping for foods, we can be mindful of sodium intake by reading labels. One useful technique is observing the calorie-to-sodium content ratio. Generally, a 1:1 ratio is ideal (e.g.100 calories:100 mg sodium per serving). An even better ratio is if the calories are higher than the sodium (e.g.100 calories:75 mg sodium per serving). By taking this approach, we can decrease our daily sodium intake from the groceries we buy. Here is a list of common groceries that are low in sodium:
  • Fruits and vegetables (fresh or frozen)
  • Fresh raw meat
  • Whole grains
  • Unsalted nuts and seeds
  • Oats
  • Rice
Here is a list of typical groceries that may be high in sodium:
  • Canned foods
  • Deli meats and cheeses
  • Frozen dinners
  • Frozen pizza
  • Packaged snack foods
Cholesterol
Cholesterol is a sterol ester lipid; a waxy, fat-like substance formed in our liver as well as absorbed from some of the foods we eat. While cholesterol gets a bad rap, our bodies need it to function properly. They serve us in many ways, such as hormone creation, cell formation, vitamin D production, and bile production in our gallbladders. However, cholesterol is a non-essential nutrient, meaning that we do not need cholesterol from food since we create enough internally to serve all the functions described above.
While we need cholesterol, too much of it, along with high serum fat (circulating excess fat in our bloodstream), can increase plaque buildup in our arteries, leading to cardiovascular diseases such as heart attacks or strokes.
Cholesterol can be separated into two categories: HDL (high-density lipoprotein) and LDL (low-density lipoprotein):
  • HDL: This is generally seen as the “good” cholesterol. Its primary role is to clear free cholesterol from our cells and other places in our bodies and transport it to our liver to be excreted, essentially clearing our arteries of excess plaque buildup.
  • LDL: This is generally seen as the “bad” cholesterol. LDLs are a major carrier and depositor of cholesterol to cells, causing plaque formation within our arteries.
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Dietary fat: Unsaturated Fat
Our dietary fat influences our total HDL and LDL, the two cholesterol categories affecting heart health. There are three types of fats we consume: unsaturated fat, saturated fat, and trans fat.
  • Unsaturated fat: considered the heart-healthy fats. However, not all these fats are the same. These can be classified into two categories: polyunsaturated fat (PUFA) and monounsaturated fat (MUFA); PUFAs are liquid at room and cold temperatures, whereas MUFAs are liquid at room temperature but solid at cold temperatures. These similarly affect cholesterol, as they help raise HDL and lower LDL.
    • Sources of Monounsaturated fats
      • Olive oil
      • Avocado
      • Sesame seeds
      • Almonds and almond butter
      • Peanuts and peanut butter
  • Polyunsaturated fats can be broken down into several categories, including omega-6 and omega-3 fats. We tend to consume enough omega-6s in our diet but often fall short in omega-3s. Omega-3 fatty acids are crucial for heart health as they can reduce the risk of sudden cardiac death and have anti-inflammatory properties, while also stabilizing artery plaque. Being intentional about the foods we eat can address the common imbalance of fats within our diet. EPA and DHA, specific types of omega-3s, contribute to brain health by supporting brain cells and nerve coating. On the other hand, ALA, another type of omega-3, aids in lowering serum fat levels.
    • Sourced of ALA:
      •  Ground flaxseed
      • Pumpkin and chia seeds
      • Walnuts
      • Soybean and canola oil
  • Sources of EPA and DHA:
    • Salmon
    • Tuna
    • Sardines
    • Anchovies
Dietary fat: Saturated and Trans Fat
  • Saturated fat: commonly consumed in the American diet, typically found in animal protein sources. These are solid at room temperature. Saturated fats tend to raise both HDL and LDL. We should strive to limit our intake of these fats, such as:
    •  Chicken with skin
    •  Beef
    • Pork
    • Butter
    • Cheese
    • Coconut and palm oil
  • Trans fat: Trans fat, or partially hydrogenated oils (PHOs), are chemically modified versions of unsaturated fat used to make sweets and commercial baked goods to increase their shelf life and cost efficiency. However, this fat has negative effects on our bodies. They tend to lower HDL and raise LDL, greatly raising the risk of cardiovascular diseases. Because of this, the FDA has determined that they are no longer Generally Recognized as Safe (GRAS) and have been banned in the U.S. since 2020.
Fiber
Fiber is the indigestible portion of plant foods that feeds our healthy gut bacteria and regulates our digestive system. Fiber has been shown to have many beneficial effects on heart health, including lowering cholesterol and controlling blood sugar. Soluble fiber (found in oats, chia seeds, insides of fruits, etc.) can also interfere with cholesterol absorption. To enjoy the benefits from fiber, include plenty of fruits, vegetables & whole grains in your diet.

In conclusion, prioritizing heart-healthy nutrition is essential for overall well-being. By understanding the impact of sodium, cholesterol (LDL and HDL), different fat types, and the importance of fiber, we empower ourselves to make informed dietary choices. Small changes can lead to significant improvements in heart health. Let's embrace these nutritional principles and take proactive steps towards a healthier heart and life.

Daniel Chambers, SPU Dietetic Intern
References
  1. Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans. Accessed February 2, 2024. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
  2. DASH Eating Plan | NHLBI, NIH. Published January 4, 2021. Accessed February 2, 2024. https://www.nhlbi.nih.gov/education/dash-eating-plan
  3. HDL (Good), LDL (Bad) Cholesterol and Triglycerides. www.heart.org. Accessed February 2, 2024. https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides
  4. Attia P. Measuring cardiovascular disease risk and the importance of apoB. Peter Attia. Published December 22, 2019. Accessed February 2, 2024. https://peterattiamd.com/measuring-cardiovascular-disease-risk-and-the-importance-of-apob-part-1/
Nutrition C for FS and A. FDA Completes Final Administrative Actions on Partially Hydrogenated Oils in Foods. FDA. Published online December 13, 2023. Accessed February 2, 2024. https://www.fda.gov/food/cfsan-constituent-updates/fda-completes-final-administrative-actions-partially-hydrogenated-oils-foods
]]><![CDATA[All Things Eggs]]>Wed, 08 Nov 2023 14:18:44 GMThttps://www.sounddietitians.com/blog/all-things-eggsPicture
Eggs are another one of those foods that have been demonized in the past. Now, with more research available, we have a better understanding of nutrients found in eggs and their benefits. Should eggs stay in our diet? Let’s dive into all things eggs:
 Egg Terminology:
Companies seem to keep adding more and more new labels to their eggs, such as free-range and pasture-raised, but what do these mean? Let’s break down some of those labels:

  • Conventional: Hens are kept in cages with access to food and water. This type of housing allows for more efficient production of eggs. 
 
  • Cage-free: Hens can move around in indoor houses and have access to fresh food and water. Hens must have access to enrichment (scratch areas, perches, and nests), litter, protection from predators, and be able to move around freely in the barn.
 
  • Free-range: Hens have access to the outdoors, but there are no specific guidelines as to what the space where they can range needs to look like. Farms can choose what their outdoor area consists of, and farms are not required to have third-party audits. 
 
  • Pasture-raised: Hens have access to the outdoors and primarily graze on grass and bugs. Similar to free-range farms, farmers can choose what their outdoor area consists of, and farms are not required to have third-party audits. 
 
  • Organic: Must meet the U.S. Department of Agriculture (USDA) standards to be considered organic, including having free-range hens fed with organic feed and not given any added growth hormone (although no feed is legally allowed to contain growth hormone, whether it’s organic or not). Organic eggs are more expensive than conventional ones, but both have similar nutrient profiles. These eggs must be antibiotic-free. 
 
  • Antibiotic-free: Farmers choose not to use any antibiotics in feed or water when the hens are young or already laying eggs.
 
  • Pasteurized: Eggs are heated to temperatures just below the coagulation point to destroy any pathogens found on the shell.  
​
  • Grading: Eggs are examined for both interior and exterior quality. Weight is not taken into consideration when determining the grade. In descending order of quality, eggs can be designated grade AA, A, or B. ​
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 Will Eggs Raise My Cholesterol?
Eggs do contain some cholesterol, but current research suggests that cholesterol found in food has a small effect on cholesterol levels in the blood. Saturated and trans fats found in foods have been shown to have a much more significant impact on cholesterol production in the liver. Eggs are relatively low in saturated fat, containing only 1.5 grams per egg, compared to the 6.3 grams found in 1 tablespoon of butter. Other foods high in saturated fat include coconut oil, butter, bacon, cheese, sausage, and processed foods. Rather than avoiding eggs, consider what you are eating alongside your eggs or what you are cooking your eggs in. Eggs contain many beneficial nutrients that play diverse roles throughout the body.
 ​ Nutrients Found in Eggs:
  Eggs are packed full of nutrients. Here are a couple of star nutrients found in eggs:

  • Choline: Eggs are a significant source of choline. Choline is used to form cell membranes, is a precursor for the neurotransmitter acetylcholine, and is vital for brain development and function, especially with early development during pregnancy. Choline is found in meat products, soybeans, and wheat germ. One egg provides 27% of the daily value. 
 
  • Protein: Eggs are a good source of highly digestible protein, providing about 7 grams per egg. They are also a complete protein, meaning they contain all of the essential amino acids. We need essential amino acids from food as our bodies do not make them. This makes eggs a great food to start your day with!
 
  • Vitamin A: This vitamin is vital for immune, reproductive, eye and skin health. One egg contains about 8% of your recommended daily intake. 
 
  • Vitamin D: Eggs are one of a handful of foods that contain vitamin D, along with fatty fish (salmon, tuna, mackerel), sardines, mushrooms, and fortified dairy and soy products. Vitamin D is essential for bone, immune, mental, and muscle health. Normally, humans produce vitamin D when our skin is exposed to sunlight. In the PNW, we do not get enough sunlight from September to May, so our vitamin D production slows down. Wearing sunscreen is also a barrier to making vitamin D. Recommendations include spending 15-20 minutes in the sun without sunscreen before putting sunscreen on and supplementing with vitamin D during the colder months of the year. Check with your dietitian or doctor to see what dose of vitamin D is appropriate for you. 
 
  • Vitamin B12: This vitamin is essential for immune and neurological health, repairing tissues in the body, and the production of red blood cells. It is found in animal products (meat, fish, eggs), fortified cereals, and nutritional yeast.
 
  • Iron: This mineral has many functions and is vital for transporting oxygen around the body. Many people are deficient in iron as the body only absorbs a fraction of iron consumed at one time. Eating iron-containing foods in the same meal as certain foods can decrease that absorption further. These include foods high in:
    • calcium phytates (found in plant foods) 
    • polyphenols (found in green and black tea 
    • and oxalates (found in leafy greens, nuts, and beans) ​​
  • Eating iron-rich foods with a vitamin C source (kiwi, citrus, bell peppers) can help increase iron absorption. One egg provides about 7% of your recommended daily intake.
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 What’s up with the Avian Flu?
Avian flu, also known as the bird flu, is a virus that infects all birds, including chickens. It can cause mild to severe symptoms and can even be fatal to birds. Humans cannot get the avian flu from well-cooked eggs, as the cooking process kills the virus. The egg industry has many years of experience with this flu. Egg farmers work closely with the USDA, the Food and Drug Administration (FDA), and the World Health Organization (WHO) to identify and manage outbreaks.

Overall, eggs can make a great meal addition from a health perspective, in moderation of course. Eggs contain many nutrients that your body needs, many of which can only be found in a handful of foods. There are also infinite ways you can use eggs in your cooking. Here is a recipe that is simple, quick, delicious, and leaves plenty of room for creative personalization. Enjoy!
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Veggie Scramble
Makes 4 servings

Ingredients:
  • 2 tablespoons oil
  • ½ medium onion, diced
  • 3 green onion, chopped
  • 1 red or orange bell pepper, diced
  • 2 cups baby spinach
  • 8 eggs, beaten
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ½ cup shredded cheese ​
Dice your onion and bell pepper and chop the green onion into ¼ inch pieces. Heat a
skillet over medium heat and add oil. Add diced onion and the green onions. Saute until softened, about 4 minutes. Add bell pepper and spinach, and saute for another 3 minutes. When all veggies have softened, add in your beaten eggs. Add salt and pepper. Reduce heat to low and stir. Cook until eggs have set into curds. Add salt and pepper. Sprinkle with cheese and stir (optional). Enjoy!

Nutrition per serving: 289 calories, 17g protein, 7g carbohydrates, 2g fiber, 21g fat, 550g sodium

Anca Soloschi, SPU Intern
References:
  • Egg terms. United Egg Producers. December 14, 2017. Accessed November 1, 2023. https://unitedegg.com/egg-terms/. 

  • Nutrients & vitamins in eggs: 13 essential nutrients. Australian Eggs. October 22, 2019. Accessed November 1, 2023. https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins. 

  • Smolders L, de Wit NJW, Balvers MGJ, Obeid R, Vissers MMM, Esser D. Natural choline from egg yolk phospholipids is more efficiently absorbed compared with choline bitartrate; outcomes of a randomized trial in healthy adults. Nutrients. November 13, 2019. Accessed November 1, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893749/. 

  • Office of dietary supplements - choline. NIH Office of Dietary Supplements. Accessed November 1, 2023. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/. 

  • Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients. July 15, 2022. Accessed November 1, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/. 

  • Less sun, no worries: Balancing a vitamin D deficit. Newsroom. December 21, 2021. Accessed November 1, 2023. https://newsroom.uw.edu/resource/less-sun-no-worries-balancing-vitamin-d-deficit. 

  • Ems T, St. Lucia K, Huecker M. Biochemistry, iron absorption - statpearls - NCBI bookshelf. National Library of Medicine. April 17, 2023. Accessed November 1, 2023. https://www.ncbi.nlm.nih.gov/books/NBK448204/.
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  • Are eggs risky for heart health? Harvard Health. December 14, 2021. Accessed November 1, 2023. https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health.
]]><![CDATA[What is Leaky Gut and How Do You Heal it?]]>Fri, 03 Nov 2023 21:31:06 GMThttps://www.sounddietitians.com/blog/what-is-leaky-gut-and-how-do-you-heal-itPicture
Leaky gut is a term used frequently nowadays, with little to no explanation of what it is and what can cause it. Is leaky gut even a real thing? Let’s dig into it:  ​
What is Leaky Gut?
A leaky gut refers to a dysfunction of the intestinal lining and increased permeability of that lining. Normally, the gut is lined with cells that only allow certain substances to pass and prevent the absorption of potentially harmful substances and agents, like harmful bacteria, toxins, undigested food, or substances that can cause inflammation. With leaky gut, the gut lining is compromised in some areas, and substances mentioned above can pass between the intestinal cells (referred to as altered interstitial permeability) into the bloodstream more easily, which can cause inflammation throughout the body. 
Symptoms of leaky gut are shared with other health conditions that are correlated to leaky gut and can include:
  • Chronic diarrhea, constipation, and bloating
  • Nutrient deficiencies
  • Fatigue
  • Skin problems such as acne, rashes and eczema
  • Joint pain 
  • Headaches
  • Difficulty concentrating ​
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What Causes Leaky Gut?

Increased intestinal permeability or gaps between the cells lining the gut can be caused by many things, including:
  • Microbiota dysbiosis refers to imbalances in your gut microbiome that can alter the intestinal lining and lead to inflammation. Taking antibiotics, having an unbalanced diet, and genetics are some things that can cause these imbalances.
  • Infections: Bacteria, such as H.Pylori, can cause changes to proteins found in between intestinal cells.
  • Drugs: Taking certain drugs at high doses and long term, such as nonsteroidal anti-inflammatory drugs (NSAIDs), aspirin, or paracetamol, can damage the gastric and intestinal mucosa and may increase the risk of altered intestinal permeability.
  • Excessive alcohol consumption: Can cause gaps in the intestinal barrier by dissolving important fats found in the intestinal mucosa.
  • Stress: Can affect the development of the intestinal barrier.
  • Diet: A diet high in refined carbohydrates and fats has been shown to cause inflammation and can alter the microbiome. 

Several diseases have been correlated to leaky gut and can be either a cause or effect of these diseases, including:
  • Irritable bowel syndrome (IBS)
  • GI conditions such as Inflammatory bowel disease (IBD), Crohn’s Disease and Ulcerative Colitis
  • Celiac disease
  • Alcoholic liver disease
  • Nonalcoholic fatty liver disease (NAFLD)
  • Diabetes
  • Small intestinal bacterial overgrowth (SIBO)
  • Chronic obstructive pulmonary disease (COPD)
  • Congestive heart failure (CHF)
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How to Heal Leaky Gut
Here are a couple of things you can do to help heal your gut:
​
  1. Low FODMAP Diet
If small intestinal bacterial overgrowth (SIBO) is confirmed as the cause of leaky gut, a diet low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) can help reduce symptoms associated with SIBO. This diet has shown to be helpful for IBS (Irritable bowel syndrome) as well and is a temporary solution to help reduce symptoms of IBS while figuring out which foods people may be sensitive to. There is now a product called the Food Marble, which measures gasses produced during digestion to help determine which substances found in food may be causing symptoms in people with IBS, SIBO, and food intolerances. The low FODMAP diet is used in conjunction with medical treatment and should be implemented with guidance from a doctor and registered dietitian. 

     2.   Probiotics
Eating foods high in probiotics, such as yogurt, kefir, kimchi, sauerkraut, miso, etc., can improve intestinal cell barrier function by introducing more “good” bacteria into the gut, strengthening the intestinal mucosal barrier, improving antimicrobial activity, and reducing intestinal permeability.

    3.   Vitamins
Vitamins A and D play a vital role in regulating gastrointestinal balance. Foods high in vitamin A include beef liver, egg yolks, dark-green leafy vegetables, and yellow and orange fruits and vegetables. Vitamin D is found in fatty fish, eggs, mushrooms, dairy, and orange juice fortified with vitamin D.

    4.    Fiber
Eating adequate fiber is essential to ensure that our microbiome is being fed. Fiber has anti-inflammatory properties and helps regulate the intestinal barrier. Fiber is found in plant foods such as fruits, vegetables, beans, legumes, nuts and seeds. We need between 25 and 38 grams of fiber daily. 

    5.   Medicinal herbs
Certain medicinal herbs can have a soothing and healing effect on the GI system, including slippery elm, green tea, licorice, marshmallow, ginger, peppermint, and plantain. A great way to take advantage of the benefits of these herbs is by making tea from them.

     6.   Glutamine
Glutamine is an amino acid that is critical in healing the gut lining, as it helps build the membrane of intestinal cells. Bone broth is a food that is high in glutamine and can be used to help heal the gut. Below, you will find a recipe for bone broth. 
*Bone broth may be unsuitable for those following a low FODMAP diet unless the recipe or product uses low FODMAP ingredients. 
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Pho-Inspired Bone Broth Recipe
Recipe makes 3 quarts
- 2 lbs chicken feet
- 12 cups water
- 1 1-inch piece of ginger, chopped
- 3-4 garlic cloves, crushed
- 6-8 whole black peppercorns
- 1 cinnamon stick
- 1 star anise
- 5-8 coriander seeds (optional)
- 2 bay leaves
- 1 onion, cut into quarters
- 2 stalks of celery, chopped
- 1 carrot, chopped
- 1 teaspoon salt, or more to taste
Add all the ingredients to a stock pot or a crock pot and cover with the water, leaving an inch of space at the top. If using a crock pot, add all the ingredients except carrot, onion, and celery (add these in the last 6-8 hours of cooking). Cover with a lid and cook on low for at least 4 hours if cooking on the stovetop or 24 hours using a crock pot. Once the broth is done, use a strainer to filter out the solid ingredients. Add salt. Once the broth is cold, it may have a layer of fat at the top that can be removed. Store in the fridge or freezer.

Nutrition per cup: 50 calories, 0g fat, 9 g protein, 2 g carbohydrates, 194 mg sodium, 0 g fiber
Overall, there are many things you can do to support your gut health and heal your gut lining if it is damaged. Treating leaky gut is individualized and should be catered to your specific issues and symptoms. We recommend working with your doctor and a dietitian to come up with a treatment that is right for you!
​
Anca Soloschi, Dietetic Intern
References:
Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019 Aug;68(8):1516-1526. doi: 10.1136/gutjnl-2019-318427. Epub 2019 May 10. PMID: 31076401; PMCID: PMC6790068.

 Allan S. What is leaky gut syndrome? Canadian Digestive Health Foundation. November 29, 2022. Accessed October 27, 2023. https://cdhf.ca/en/what-is-leaky-gut-syndrome/. 

Aleman RS, Moncada M, Aryana KJ. Leaky gut and the ingredients that help treat it: A Review. Molecules (Basel, Switzerland). January 7, 2023. Accessed October 20, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862683/. 

National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 11, Fat-Soluble Vitamins. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218749/
​
 Foundation P by: M. Boundless benefits of beautiful bone broth. Mindd. May 3, 2018. Accessed October 20, 2023. https://mindd.org/beautiful-benefits-bone-broth/.
]]><![CDATA[Debunking Nutrition Myths: the Soy Edition]]>Fri, 06 Oct 2023 19:03:03 GMThttps://www.sounddietitians.com/blog/debunking-nutrition-myths-the-soy-edition
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Few foods have attracted as much controversy as soy. It is often praised as a nutritious vegan protein source, but there is also media speculation and research suggesting potential health risks of soy, leading some to avoid it altogether. So, how do we navigate what is accurate and what is a myth? ​
What is Soy? 

  • Soy foods are made with soybeans, a legume native to East Asia.
  • Product examples: Fresh soybeans (edamame), tofu, soymilk, tempeh, soy sauce, and some meat alternative products.
  • Soybeans are the only legume considered a “complete protein,” meaning they contain all nine essential amino acids our body cannot make itself. 
  • Soy is an excellent source of protein, unsaturated fats, and vitamins and minerals like iron, calcium, potassium, and B vitamins. 

Soy Controversy

The concerns about soy primarily arose from two sources: 

  1. Older rodent studies about soy: It is important to recognize the discovery that rodents metabolize soy differently than humans, essentially making these studies not applicable to humans. 
  2. Soy contains isoflavones, a class of phytoestrogens - plant compounds with a chemical structure similar to (but not the same as!) human estrogen. Since they look like estrogen, isoflavones can interact with estrogen receptors in the body. This has caused worry that they will act like human estrogen and cause hormonal changes. However, isoflavones bind differently to the estrogen receptors, and function differently than the hormone estrogen. Research shows isoflavones actually have multiple protective health benefits. 

With that background, let’s get to debunking some major myths that are SOY out of line!
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Myth #1: Eating soy increases breast cancer risk

One of the central myths in the media is that soy can increase the risk of breast cancer. 

Confusion about soy and breast cancer comes from older rodent studies, where soy isoflavones were shown to promote the growth of breast cancer cells. This created concern about potential adverse effects in women diagnosed with breast cancer. However, current research shows that humans metabolize soy differently than rodents. These earlier studies in which soy isoflavones promoted the growth of breast cancer in mice relate to much higher blood levels of isoflavones than what would result from humans consuming soy foods. 

Recent studies have found no adverse effects of soy food intake on breast cancer occurrence or deaths. One study from the American Institute for Cancer Research (AICR) showed no increase in breast cancer risk with moderate (1-2 servings/day) or even higher (3+ servings/day) consumption of soy.

If you thought that was a relief, get this! The American Cancer Society (ACS) states that modest amounts of soy may actually protect AGAINST breast cancer, and scientists from AICR state soy may reduce recurrence! 

Increased estrogen-triggering cell growth has been linked to certain types of breast cancer. Isoflavones have estrogenic and anti-estrogen properties and can block the more potent hormone estrogen from binding to cell receptors. According to Marji McCullough with the ACS, soy isoflavones can additionally “stop the formation of estrogens in fat tissue and stimulate the production of a protein that binds estrogen in the blood, making it less able to bind to the receptor.”
​
Myth #2: Soy reduces testosterone levels and causes feminization in men

This myth comes from people worrying that if isoflavones are a phytoestrogen and can act like estrogen, it might have feminizing effects on men or disrupt male fertility. The myth was furthered by rodent studies where high doses of phytoestrogens were shown to impair male rats’ ability to produce offspring. Again, current research shows that humans metabolize soy differently than rodents, so these studies do not apply to humans. 

Studies suggest there are no significant effects on testosterone concentrations in men when eating soy, nor is there a connection between soy and sperm count or fertility problems. There is also no evidence from clinical studies that isoflavone exposure affects circulating estrogen levels in men. 

BONUS: Early studies suggest including soy in the diet may help lower the risk of prostate cancer! 

Myth #3: Soy is not a suitable dairy replacement

As more and more plant-based milk, yogurts, and butter come onto the scene (oat milk, almond milk yogurts, etc.), some assume the original milk substitute (soy!) must not be as good as the others. Soy milk is the most similar in macronutrients to dairy, with the highest natural protein of plant-based milk. When it is fortified with calcium, vitamin D, and B12, soy is almost identical to dairy nutritionally, and it is the one dairy alternative nutritionally recognized as a dairy replacement in the Dietary Guidelines for Americans 2020-2025. 

Bottom line? There is no evidence that soy is bad for you; it is actually beneficial for most people’s health.
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Soy Benefits: 
  • High-quality, low-cost source of protein 
  • Includes vitamins, minerals, and fiber (both soluble and insoluble)
  • No cholesterol and very little saturated fat compared to meat
  • Anti-inflammatory 
  • Heart health: FDA guidelines note that 25g of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease due to cholesterol-lowering and blood pressure improvement action 
  • May reduce the risk of certain types of cancers (including breast cancer and prostate cancer)
  • May help reduce symptoms of menopause, such as hot flashes 
  • Possibly slow bone loss and reduce fractures ​
Soy is budget-friendly, versatile, nutrient-packed, and a great source of plant-based protein. Many soy foods are also available, but mainly aim for minimally-processed soy products such as edamame, tofu, and tempeh for the most health benefits! 

Overall, there is no reason to steer clear of soy foods (unless you have a soy allergy) and let outdated myths keep you from enjoying soy. Talk to your dietitian if you want to know more about adding soy to your diet! 
​
Alaina Brown, Dietetic Intern 
References: 
Collins K. Soy and cancer: Myths and misconceptions. American Institute for Cancer Research. January 25, 2022. www.aicr.org/resources/blog/soy-and-cancer-myths-and-misconceptions/?gad=1&gclid=CjwKCAjw38SoBhB6EiwA8EQVLq1ZghmEfLSvow6gZz3UkbbNXYKdWoTQxAag86IxR19ZZwDbHVcFgRoCrvsQAvD_BwE. 
Messina M, Mejia SB, Cassidy A, et al. Neither soyfoods nor isoflavones warrant classification as endocrine disruptors: a technical review of the observational and clinical data. Crit Rev Food Sci Nutr. 2022;62(21):5824-5885. doi:10.1080/10408398.2021.1895054

Reed KE, Camargo J, Hamilton-Reeves J, Kurzer M, Messina M. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reprod Toxicol. 2021;100:60-67. doi:10.1016/j.reprotox.2020.12.019

Rizzo G, Feraco A, Storz MA, Lombardo M. The role of soy and soy isoflavones on women's fertility and related outcomes: an update. J Nutr Sci. 2022;11:e17. Published 2022 Mar 7. doi:10.1017/jns.2022.15

Setchell KD, Brown NM, Zhao X, et al. Soy isoflavone phase II metabolism differs between rodents and humans: implications for the effect on breast cancer risk. Am J Clin Nutr. 2011;94(5):1284-1294. doi:10.3945/ajcn.111.019638

Wu SH, Shu XO, Chow WH, et al. Soy food intake and circulating levels of inflammatory markers in Chinese women. J Acad Nutr Diet. 2012;112(7):996-1004.e10044. doi:10.1016/j.jand.2012.04.001
]]><![CDATA[5 Foods for Better Brain Health]]>Tue, 06 Jun 2023 18:54:28 GMThttps://www.sounddietitians.com/blog/5-foods-for-better-brain-health
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We have all heard the phrase, "You are what you eat." It's true that foods not only affect how we feel physically, but they can also affect our mood. The food we consume and how frequently we eat these foods can significantly impact our emotional and physical well-being. This post will explore ways to support brain health and a healthy gut, starting with some basics on neurotransmitters and why they are important. ​

What Are Neurotransmitters?

Neurotransmitters are primarily located in the brain and serve many functions, including regulation of mood and behavior. Neurotransmitters act as messengers communicating between nerve cells in your brain and the rest of your body. They are produced in the body from amino acids, the same building blocks of protein. Maintaining healthy levels of neurotransmitters can improve and stabilize our mood. The following are a few different neurotransmitters and their impact on mood.
Dopamine: The Reward Center
  • Dopamine plays a role in movement, memory, behavior and cognition, attention, mood, sleep arousal, learning, pleasure, and motivation. 
  • Low dopamine levels are associated with Parkinson’s disease, restless legs syndrome, and attention deficit hyperactivity disorder (ADHD). 
  • A diet high in Magnesium and tyrosine-rich foods are the building blocks for dopamine production. 
Serotonin: The Feel-Good Chemical 
  • Serotonin affects mood, digestion, nausea, sleep, wound healing, bone health, and arousal. 
  • Low serotonin levels are associated with many health conditions, including depression and digestive issues.
  • Serotonin is made from the essential amino acid tryptophan. An essential amino acid means your body can’t make it and must be consumed. 
  • FUN FACT: 90% of the serotonin in your body is located in the cells lining your gut. Only about 10% is produced in your brain.  
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Nutrients To Support Brain Health and Mood

Protecting your brain health is not a one-nutrient job; here are some known nutrients that are vital for brain function. ​
Omega-3 Fatty Acids
Omega-3 fatty acids (Omega-3s) are essential nutrients your body does not produce. It is a polyunsaturated fat that we consume from both plants and animals. They help the cells in your body function properly by providing structure to cell membranes and supporting interactions between cells. Omega-3s are important for all your cells, especially those in the brain. 

There are three main types of omega-3s:
  • EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): mainly found in fish
  • ALA (alpha-linolenic acid): found in plants  

Tryptophan 
Tryptophan is the building block for serotonin, the feel-good chemical produced in the body after eating foods containing tryptophan. 

Magnesium 
Magnesium is an essential mineral involved in more than 300 metabolic reactions, including cell communication, the production of DNA, and cell structure. 

Vitamin B-6 (Pyridoxine)
Vitamin B-6 is essential for breaking down proteins and tryptophan, thus aiding in the production of neurotransmitters serotonin and dopamine. 

Vitamin B-12 (Cobalamin) 
Vitamin B-12 is vital for maintaining the myelin sheath, the protective layer surrounding nerves, including those in the brain and spinal cord. The myelin sheath also affects how fast signals travel through your nerve cells. Vitamin B-12 is also essential for the production of neurotransmitters.
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5 Foods to Boost Brain Health

Below is a short list of food sources that can help support brain health and ways to incorporate them into your daily meals.

Walnuts
They even look like little brains! Walnuts and walnut oil are one of the richest plant sources of Omega-3s. They are also a good source of tryptophan; one serving (about a handful) contains 318 mg of tryptophan, and the recommended daily allowance is between 250-425 mg per day. Try adding walnuts to salads, oatmeal, or a trail mix.  

Salmon
Salmon and other fatty fish like mackerel are excellent sources of dietary Omega-3s. Fatty fish are also an excellent source of vitamin B-6. Sources of salmon include fresh, frozen, and canned. Try making salmon burgers out of canned salmon for a more budget-friendly option. 

Nutritional Yeast
Nutritional yeast can be found in the seasoning aisle and provides a cheese-like flavor to foods. It is a great source of plant-based B vitamins, particularly vitamin B-12, a nutrient found primarily in animal products. This makes nutritional yeast a good source of B-12 for plant-based eaters. Try sprinkling it on popcorn or adding it to pasta or mashed potatoes to add the cheesy flavor. 

Oats 
Oats are a good source of tryptophan and magnesium, making them excellent for serotonin and dopamine boosting. Tryptophan is more readily absorbed by the body when consumed with a whole grain, like oats. Oatmeal is what most people think of when they hear oats but can be part of other delicious creations as well. Try adding oats to a smoothie to make it a little thicker. 

Cacao
Cacao is the fruit or seed that cocoa and chocolate are made from. Cacao is full of antioxidants and can boost endorphins in the body. To get the benefits of cacao, try sprinkling raw cacao nibs or cocoa powder on yogurt or oatmeal.  
 
Nutrition is just one piece that can help support mental health. It’s important to remember that everyone has different nutrition needs and lifestyle routines; this is why nutrition should be personalized. Knowing how to navigate your nutrition goals can be tough, so let the nutrition experts at Sound Dietitians help. Set up an appointment today with one of our dedicated dietitians for individualized nutrition therapy. We look forward to meeting you. 

Tamsyn Steel, Dietetic Intern

Resources
1.Best Foods for Brain Health and Mood. wisemindnutrition.com. Accessed May 10, 2023. https://wisemindnutrition.com/blog/best-foods-brain-health-mood
2.Depression, Serotonin, and the Gut | Psychology Today. www.psychologytoday.com. Accessed May 10, 2023. https://www.psychologytoday.com/us/blog/mood-mind-and-microbes/202304/depression-serotonin-and-the-gut
3.Oregon State University . Essential Fatty Acids. Linus Pauling Institute. Published September 6, 2019. https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
4.Cleveland Clinic. Dopamine: What It Is, Function & Symptoms. Cleveland Clinic. Published March 23, 2022. https://my.clevelandclinic.org/health/articles/22581-dopamine
5.Raymond JL, Morrow K. Krause and Mahan’s Food & the Nutrition Care Process. Saunders; 2020.​

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