Article: What is being added to your food?
April 19th, 2011 | by Pam Stuppy
Printed in Seacoast Online
Ever wonder about all those weird-looking words in the ingredient list on food labels? Why are they there and what do they do?
There are a number of reasons why foods contain more than just the identifiable healthy food groups. Let’s look at a few of these so you can play detective the next time you read a food label. Note that some additives have multiple purposes.
Some are used to extend how long a food lasts before losing quality or becoming unsafe to eat. This would include additives classified as preservatives or antioxidants. The latter are often added to foods containing fat to slow rancidity.
Some preservatives you may see are acetic acid (vinegar), ascorbic acid (vitamin C), benzoic acid, BHA, BHT, calcium disodium EDTA, calcium proprionate, citric acid, lactic acid, potassium nitrate/nitrite, potassium sorbate, propionic acid, sodium benzoate, sodium nitrate/nitrite, sodium sulfite, or sulfur dioxide.
Antioxidants might include ascorbic acid (vitamin C), BHA, BHT, fumaric acid, and propyl gallate. Additives that specifically retard mold and fungus (as in breads and other baked goods) include calcium or sodium proprionate and potassium sorbate.
The chemical names for nutrients are other terms you may see on a label. An example are the enriched grains, which have added B vitamins and iron. Some terms that indicate nutrients are beta carotene (vitamin A), calcium carbonate/citrate/phosphate (sources of calcium), casein or whey(dairy proteins), cholecalciferol/ ergocalciferol (vit D), ferric chloride/citrate/phosphate (sources of iron), folic acid, iodine, lactose (carb in milk), magnesium carbonate/ phosphate/ sulfate/ silicate (sources of magnesium), maltose, niacin/ niacinamide/ nicotinic acid (vitamin B3), potassium chloride, riboflavin (vitamin B2), thiamine (vitamin B1), tocopherols (vitamin E), and zinc.
Some foods require thickeners. Examples of ingredients that assist here are acacia or gum arabic, agar, cellulose gum, cornstarch, gelatin, guar gum, gum tragacanth, pectin, sorbitol and starch.
Some of the gums noted above plus other ingredients also help to stabilize food products, meaning they keep the product consistency uniform (like in ice cream). Stabilizers on food labels might be alginates, carrageenan, dextrin, gelatin, gellan gum, guar gum, gum tragacanth, maltodextrin, maltose, pectin, sodium caseinate and xanthan gum.
Emulsifiers help to combine ingredients that otherwise would separate. An example might be a salad dressing or mayonnaise where the water and oil-based ingredients need to stay mixed. Emulsifiers include albumin, carrageenan, glyceryl monostearate, lecithin, mono- and diglycerides, monopotassium phosphate, polysorbate 60/80, sodium caseinate, sodium citrate, and xanthan gum.
Color is another reason for additives. These might be listed as artificial colors (Blue No. 1 and 2, Yellow No. 5 and 6, Red No. 3 and 40), calcium carbonate, caramel color, carbon black, ferric chloride, annatto, or others.
There are also color-retainers that help to maintain the color of the food. These are found in foods that range from cured meats to fruits and vegetables. Examples might be potassium nitrate/nitrite, sodium nitrate/nitrite, sodium sulfite, or sulfur dioxide.
Many ingredients are added for flavor — tartness, sweetness, etc. For tartness, you may see one or more acids listed — acetic, adipic, citric, fumaric, lactic, malic, phosphoric, or potassium acid tartrate.
A few of the many possible added sweeteners include — agave, corn syrup (dextrose or D-glucose), fructose, glucose, glycerin (glycerol), high fructose corn syrup, invert sugar, isomalt, lactose, maltitol, maltodextrin, maltose, mannitol, sorbitol, stevia, sucrose, or xylitol. Non-caloric sweeteners are acesulfame-potassium, aspartame, saccharin, and sucralose (Splenda).
Other flavors might be from carob, salt sub/potassium chloride, maltol/ethyl maltol, oleic acid (butter and cheese flavor), propionic acid, yeast and yeast extracts. There are also flavor enhancers noted as “artificial flavors” (organic esters), maltodextrin, and monosodium glutamate (MSG).
Then there are a variety of other miscellaneous additives. Anti-caking agents (which reduce clumping) might be kaolin or silicates (calcium or magnesium). Alcohol is used as a solvent in flavor extracts. Moisture retainers include alginates, glycerin (glycerol), polysorbate 80, and sorbitol. Calcium sulfate is a dough conditioner. Breads may also contain “improving agents” such as potassium bromate or dough strengtheners such as sodium stearoyl-2-lactate.
Calcium/sodium phosphate or sodium polyphosphate prevent “off flavors” in foods. Glyceryl monostearate helps disperse fat in a product. Hydrogenated and partially hydrogenated oils are stiffer fats used in many baked goods. Leavening agents for making baked goods rise might also be on the ingredient list — yeast, sodium bicarbonate (baking soda), cream of tartar, or baking powder (monocalcium phosphate, sodium aluminum sulfate, sodium aluminum phosphate, sodium acid pyrophosphate).
To boost the fiber content, some foods have added inulin, polydextrose, maltodextrin, methylcellulose, oat fiber or psyllium. Inulin may also be in some yogurts to help the active cultures multiply more rapidly in the intestinal tract.
Some foods require buffering between acid and alkaline. Ingredients used here might be calcium carbonate/ citrate/ phosphate/ sulfate, magnesium carbonate, monopotassium phosphate, potassium acid tartrate, or potassium/ sodium citrate.
Although the above is a long list of possible food additives, you will probably note a number of others on food labels as well. All are approved by the FDA, but if you are trying to limit your intake of additives, you can choose less processed, more basic healthy foods.
Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is teaching healthy cooking classes at Stonewall Kitchen. See www.pamstuppynutrition.com for some healthy recipe ideas.
Article: Spring into Health
April 13th, 2011 | by Pam Stuppy
Printed in Seacoast Online
Even though the weather has us guessing much of the time, spring really is on the way. One of the joys of spring is the feeling of new beginnings. If your New Year’s resolutions have faded, think of this as a chance for a fresh start on your goals for good health.
Make a list of the changes you would like to make. Then next to each, write down the steps you could take to achieve each one. Be realistic. Enlist friends or other family members to join you in working toward health goals if you would find that helpful. Keep an ongoing food, beverage, sleep, and exercise record. This allows you to see more accurately what you are doing and keeps you accountable.
Spring cleaning may also be one of your normal springtime rituals. Why not think about “spring cleaning” your kitchen. Do your own food “makeover.” Take a good look at what lives there — check cupboards, refrigerator and freezer.
Do any of these foods work against your goals for health? If so, give them away or just do not replace them when they run out. Foods in this category tend to be higher in fat, sugar, sodium, and may not fit into a healthy food group.
Are there healthier foods that could take the place of some of the less healthy ones? At the grocery store, explore some new healthy options. Choose items for both meals and snacks. Think — high fiber, lower sodium, some mono- and polyunsaturated fat sources (olive or canola oil, nuts, seeds, avocado, etc.), more plant-based foods, smaller portions of animal proteins and leaner versions, lots of fruits and vegetables, some bean products, and fewer foods containing “solid fats.”
Are there some new healthy recipes you could prepare? Check online, in cookbooks or healthy cooking magazines to get ideas. Switch gears into spring and summer foods, which tend to be lighter and often have fewer calories.
With the return of spring, there is also an increase in the availability of seasonal, local produce. Strawberries are a definite sign that spring is here. Think of all the healthy recipes you can make with the many nutritious and delicious garden treats. Check out your local farmers markets in the weeks ahead.
Spring also means a chance for spending time outdoors in milder weather. This can be encouraging for those who enjoy outdoor physical activities without the winter wind and cold. Taking a walk is incredibly pleasant this time of year. It can be done almost anywhere, at various levels of intensity depending on your fitness level, and costs nothing. Consider using a pedometer and shoot for the recommended goal of 10,000 steps a day. Walking is, however, only one of many options for outdoor physical activity.
Hiking, another form of walking, gives you a chance to be closer to nature. Check out www.a1trails.com to find places to hike and bike. There are also a number of books that describe trails and places to go birding (spring is a great time to see a wide variety of birds — local and migrating).
If you like group activities or planned physical activities, seek out walking, running, hiking, or biking groups in your community. Also look for outdoor exercise classes (kayaking, yoga, etc.) or pick-up basketball, tennis, soccer or other team sports. Check out the Appalachian Mountain Club or Maine Outdoor Adventure Club. Many groups publicize through bike shops, athletic footwear stores, sporting good stores or outdoor gear/equipment stores.
Remember the recommended goal of 30 minutes of moderate to vigorous activity most days (or think 150 minutes/week). If one of your goals is weight loss or you have one or more medical conditions that would benefit from exercise (such as high blood pressure, high cholesterol, elevated blood sugar), the goal is 30-60 minutes most days. The good news is that this goal does not require one large block of time to reach this daily total. It can be broken down into two or more activity times during the day if that works better with your schedule.
The longer hours of daylight give us a chance to include such physical activity before and/or after our daily commitments. If you have a dog, a morning and evening walk would make him/her happy as well. Activity outdoors after dinner means you wear off some of the dinner calories. It may also take the place of evening snacking, which often consists of less healthy foods and unnecessary calories.
As the frost leaves the ground, consider growing some of your own fruits, herbs, and/or vegetables. You can’t get any fresher than the foods you pick out of your own garden. Fresh herbs can be used for flavor in place of salt in recipes to help with your goal of reducing your sodium intake. Gardening also encourages you to spend more time outdoors and can be a form of exercise. It is also a wholesome activity for families to do together. Growing organically can teach your children to respect nature. It can also reduce your and their exposure to chemical toxins.
More hours of daylight at this time of year can help with mood, too. Better mood and improved sleep habits might mean increased motivation to take better care of yourself. If you are an emotional eater, a more positive mood might help reduce your total calorie intake and allow you to make healthier food choices. This can improve both weight and overall health.
So take advantage of the new spring season to help you reach your health goals and take some time to enjoy the outdoors.
Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is teaching healthy cooking classes at Stonewall Kitchen. Visit www.pamstuppynutrition.com for some healthy recipe ideas.
Article: Maximizing your Energy
April 4th, 2011 | by Pam Stuppy
Printed in Seacoast Online
Feeling tired all the time? Having trouble getting through the day without wishing for a nap? There are numerous reasons for low energy. The good news is that often with just a few simple changes, you can start feeling more energetic. These changes can positively affect other parts of your life as well.
Inadequate or poor quality sleep is the obvious reason for fatigue. With busy lifestyles, we often give up sleep time in order to get everything done. We go to bed late and get up early. Sleep specialists suggest that a high percentage of Americans are chronically sleep deprived. Try to prioritize your day so that you can be consistent with getting enough sleep. It will make the rest of your day seem a lot easier.
This same hectic lifestyle can also cause stress, which affects the quality of your sleep. It may mean lying in bed for hours trying to fall asleep, or it could be that you wake up in the middle of the night in a worrying state and can’t fall back to sleep.
Poor sleep and stress can also prompt changes in mood such as depression or anxiety. For some people these are a trigger for emotional eating, which often involves eating larger amounts of less healthy foods. This eating pattern can interfere with energy levels. Eating large amounts of food sends the body into digestion mode, which can cause you to feel sluggish.
Finding ways to address stress is important. It is not good for overall health and it can cause physical exhaustion. Examples of stressors might be negative situations or people in our lives, numerous responsibilities, being overcommitted, or self-imposed deadlines. If possible, try to reduce the stressors in your life.
There are also ways to better deal with stressors we can not control. One great stress-buster and mood enhancer is physical activity. Even though you might think that you are too tired to exercise, if you try slipping some in, you will find you actually have more energy. It may also help to curb emotional overeating.
Other ways to reduce stress might be pleasure reading, doing yoga, meditation, taking mini-breaks throughout the day, balancing work or other responsibilities with some down-time, doing things you enjoy on a regular basis — “work a little, play a little”.
The timing, type and amount of foods you eat throughout the day can have a major impact on energy level as well. Try to maintain a consistent flow of fuel to your brain and body. Both over-eating and under-eating do not maximize energy. One pattern that works nicely is eating a moderately sized meal or snack every three to four hours.
This could look like breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner. No, your morning coffee does not count as fuel. It is a stimulant, which may feel like liquid energy, but it is not fuel. So in addition to your morning brew, be sure to get some healthy foods to kick-start your body and brain for all they have to do in the morning.
If you think of food as fuel, an evening snack is not necessary as your body slows down while you sleep. Eating large amounts too close to bedtime is not a good idea as it can interfere with quality sleep. Evening is also the time when the foods consumed tend to fit into the less healthy category. When we are tired, we may also eat more mindlessly and consume larger amounts.
Some foods provide energy for only short periods of time. They do not last the three to four hours from one meal or snack to the next. A good plan is to consume a mix of carbs, protein, and fiber each time you have a meal or snack. Healthy carbs (whole grains, fruit, starchy vegetables, milk, yogurt, nuts, seeds, beans) provide the actual fuel (energy) you need. The protein and fiber, besides the many other benefits they provide, slow your digestion down a little so the fuel is available over a longer period of time.
An example of a short-lasting energy source is a glass of juice (or candy, soda, etc.). It does not require much digestion so comes rushing in all at once and gets used up within about an hour. A more appropriate snack might be yogurt and fruit, which contains carbs, protein, and fiber, so will provide fuel (energy) over several hours.
The quality of the foods you consume can affect energy levels as well. A diet of soda and whoopie pies does not provide the nutrients your body needs to function at its best.
Another reason to eat more frequently throughout the day is to provide opportunities to meet your nutrient needs. Focus on getting adequate amounts from each of the healthy foods groups (see www.mypyramid.gov) and limit the more processed foods.
Dehydration can work against energy as well. It is important to drink fluids throughout the day with a goal of at least 64 oz. a day. If you are active, the weather is warm, or you sweat heavily, your fluid needs are even higher.
Alcohol is not an energy booster, is not good for hydration, can interfere with sleep, and can leave you feeling sluggish the next day. Caffeine stays in the body for a number of hours. Because it can interfere with the quality of sleep, ideally, it should probably not be consumed within about seven or eight hours before bedtime.
As you can see, there are a number of “energy vampires” that can rob you of the energy you need each day. Play detective to figure out what may be draining your energy. Make a list of action steps you can take to start feeling energized and ready to face each day.
Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is teaching healthy cooking classes at Stonewall Kitchen. Visit www.pamstuppynutrition.com for some healthy recipe ideas.