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Balanced is excited to bring to you our Nutrition Mythbusters series in which we debunk eight major myths about the links between diet and health! We believe that accurate, evidence-based nutrition information should be accessible to everyone. That’s why we created this educational series dispelling some of the most common and persistent misconceptions regarding healthy, balanced eating and diet-related disease. You can find the video episode of today's blog on our YouTube channel. Back in January 2019, we published a blog post refuting some of the claims made in an article touting the supposed wholesomeness of eggs. Now, in February 2021, I’m sorry to say that regularly consuming eggs is still risky for health. Nonetheless, a Google search with the keywords “eggs healthy” yields a wealth of results—a couple of which are from reputable sources like the American Heart Association and Harvard Health—in support of consuming eggs roughly three to seven times a week for “healthy” individuals. (Already, they’re speaking of a minority of American adults, and it’s unclear how “healthy” is defined.) Interestingly, many of these articles—the ones not written by egg industry-employed dietitians, anyway—take a rather timid, equivocal stance on eggs, something akin to, “Well, we have this conflicting data about eggs and heart disease, but it’s probably fine to eat maybe an egg a day, I guess?” Basically, their words don’t inspire a lot of confidence. It’s true that the data are mixed when it comes to eggs and cardiovascular disease, but as I described in our 2019 blog post, much of the science has been compromised by the egg industry’s strategic meddling, along with major flaws and limitations in study design, analysis, and interpretation. Even still, many studies do show poorer health outcomes for those consuming more eggs, including a 2019 study published in JAMA which found that consuming more than two to three eggs per week conferred a small but significant increased risk for heart disease and death by any cause. Harvard professor Dr. Teresa Fung commented on the study for the Harvard Heart Letter urging the public to set the limit at two eggs per week to play it safe. Moreover, roughly 30% of people are “super-reactors” to dietary cholesterol due to their genetics; for these individuals in particular, consuming cholesterol-rich eggs regularly may be extra risky for heart health. But it’s more than the negative cardiovascular impacts of egg consumption that we should be worried about. You may recall from our Mythbusters installment on saturated fat and cholesterol that the processes of cooking and metabolism oxidize cholesterol into more dangerous forms known as cholesterol oxidation products, or COPs. COPs are involved in both initiation and progression of chronic diseases, such as atherosclerosis, neurodegenerative disease, kidney failure, and diabetes. Indeed, in a Harvard study investigating the link between egg consumption and diabetes, men and women who ate just one egg per day raised their risk of developing type 2 diabetes 58% and 77%, respectively, relative to those consuming less than an egg per week. Similarly, women eating at least one egg daily before and during pregnancy had roughly double the risk of developing gestational diabetes, which can severely harm the health of both mother and baby. There’s also the link between egg and cholesterol intake and cancer. The science is a bit more complex here because there are multiple mechanisms by which egg consumption could mediate the promotion of tumors. For example, blood and urine levels of TMAO generated from the choline and carnitine in eggs (described in our original 2019 blog post) are closely correlated with, and even predict development of, cancers of the gastrointestinal tract. More research needs to be done in this area, but cholesterol intake in general is associated with a wide range of cancers, including stomach, pancreas, colon, rectum, kidney, bladder, breast, and lung cancers and non-Hodgkin’s lymphoma. Nevertheless, eggs can be included in an otherwise healthy diet, just not on the order of an egg per day as some experts have arbitrarily opined. I tend to agree with Dr. Fung—two eggs maximum per week, and preferably fewer than that.

Balanced is excited to bring to you our Nutrition Mythbusters series in which we debunk eight major myths about the links between diet and health! We believe that accurate, evidence-based nutrition information should be accessible to everyone. That’s why we created this educational series dispelling some of the most common and persistent misconceptions regarding healthy, balanced eating and diet-related disease. You can find the video episode of today's blog on our YouTube channel. Have you heard this myth before? Diet-related illnesses like cardiovascular disease, diabetes, and obesity mostly result from individuals’ choices. The food environment has little bearing on a person’s diet. The fact is that the food environment is the largest determinant of dietary choice, and the active inclusion of more plant-based foods in a given cafeteria, restaurant, or community significantly improves intake of nutrient-dense foods that promote health. The American industrial food environment as we know it is driven by food and agriculture industries that prioritize profits over health. This means that people’s nutritional needs are often not reflected in the options provided, and as long as profits are prioritized, unhealthy food environments will remain. The idea that the onus is on the individual to prevent diet-related diseases, rather than the food environment, is not only incorrect but inherently harmful. This issue of diet-related diseases is incredibly important, but must be discussed with understanding of the systemic, root causes. The prevalence of diet-related diseases in the United States continues to rise dramatically. Diet-related, non-communicable diseases include type 2 diabetes, hypertension, and heart disease, to name just a few. These three diseases alone contribute to almost 700,000 deaths each year. The undue influence of the food industry on diet begins in childhood. Many children and teens are exposed to aggressive food marketing through television, social media, online gaming and websites. The food advertisements often enticingly promote unhealthy foods. In fact, the majority of food advertisements shown in the United States generate demand for products containing large quantities of health-harming additives: refined sugars, saturated fat, and salt. As children and teens continue to spend more time on devices, food marketing on new media sources, such as social media, has also increased a whopping 50% in the last 14 years. Around the world, globalization and corporate interests have contributed to unhealthy food environments. These factors have helped to create food environments that lack healthful, fresh foods and are overabundant in disease-promoting foods, particularly in major metropolitan areas. The food environments at home, school and the workplace also have an indelible impact on one’s food intake and nutritional status. Over time, this has led to the realization that education alone has proven to be mostly ineffective in swaying people towards a more healthful, plant-forward diet. Nutrition education cannot be a stand-alone solution because several barriers to healthful foods exist, such as food availability, accessibility, and price. Time needed to purchase and prepare healthy, fresh meals must also be taken into account. Kids’ lunches in schools are not markedly healthier than what you’d find at a fast food restaurant. Contrary to some reports, school lunches have not significantly improved. School lunch meals remain low in dietary fiber, high in saturated fat, and high in sodium. Corporate interference and food marketing schemes have played a role in unhealthy school food environments. For example, one industry-funded study concluded that consuming processed meats is beneficial to children’s diets. The study, funded by the North American Meat Institute, an industry trade association, determined that processed lunch meats are part of a healthy diet. They concluded that the children consuming processed lunch meats also eat more whole grains, fruit, calcium, potassium, Vitamin C and less sugar than those who do not consume processed lunch meats. This study, of course, did not evaluate the harms associated with consuming processed lunch meats. Next, it is not enough to simply add nutritious, plant-rich options to the menu; unhealthy options must be removed as well. Vending machines in the school cafeteria are one example. A vending machine containing unhealthy beverages in a school cafeteria has been associated with reduced consumption of a healthful lunch. This is despite the fact that healthful foods and beverages exist in the same space. It is also important to note that food offered does not equal food consumed. This can be particularly salient in the school environment. Several studies have revealed that “fruit and vegetables are the most wasted parts of the school lunch - up to 42% ending up in the trash”. When unnaturally sweet and salty disease-promoting foods are prevalent alongside healthy produce in the same food environment, all that exposure to marketing and advertising - plus years of habituation to highly palatable processed food - kicks in to create more demand for the less healthy options at the expense of truly nourishing foods. At home, parents and caretakers—themselves heavily influenced by marketing and industry-shaped norms—play an instrumental role in children’s dietary choices and food environment. In one study, children reported that just the presence of a food at their home was the sole reason for consuming said food. In fact, many children state that they eat whatever is available without further reason. While we continue to spend most of our time at home, the food industry continues to interfere with healthy eating habits. A multitude of companies including, but not limited to, McDonalds, Coca-Cola, PepsiCo, and Hershey’s, have simultaneously donated funds to those experiencing food insecurity and advertised unhealthy products. These food products are especially problematic as ultra-processed foods and saturated fat contribute to a chronic inflammatory state, which in turn hinders immune function. It’s clear that the forces shaping our food environments—without our knowledge and largely beyond our control—are what predominantly determine what we eat and therefore how healthy we will be. It is certainly time that we exercise more influence over the food system than it does over us.

Balanced is excited to bring to you our Nutrition Mythbusters series in which we debunk eight major myths about the links between diet and health! We believe that accurate, evidence-based nutrition information should be accessible to everyone. That’s why we created this educational series dispelling some of the most common and persistent misconceptions regarding healthy, balanced eating and diet-related disease. You can find the video episode of today's blog on our YouTube channel. Carbohydrates are the primary and preferred energy source for the human body. Despite this fact, common myths about carbohydrates are that they’re universally bad and are the biggest cause of weight gain. Too many ‘carbs’ are why diet-related disease is getting worse, we’re told. Glucose, derived from carbohydrates, is required for muscle cells, cells of the central nervous system, red blood cells, and more. Therefore, sufficient glucose levels are critical for proper functioning of the body. Without sufficient glycogen stores, the body actually breaks down muscle to obtain it. This can occur when adhering to the Keto diet. While people think they are primarily burning fat, they may actually be losing muscle. The idea that carbohydrates are fattening is simply untrue, but commonly believed. It is important, however, to acknowledge the distinctions between different carbohydrates. It is advisable to reduce the consumption of refined grains. Refined grains, including sugary cereals, snack foods and white rice, often have high levels of added sugars, sodium, and saturated fats. Complex carbohydrates, on the other hand, are the foundation of plant-forward, balanced diets. Complex carbohydrates include unprocessed whole grains (such as brown rice), legumes, fruits, and vegetables. They provide innumerable nutritional and health benefits. Whole grains are also beneficial for the gut microbiome. Whole grains, like all complex carbohydrates, contribute to a greater diversity of bacteria in the gut. This in turn protects against diet-related diseases such as type 2 diabetes. Additionally, carbohydrates provide dietary fiber which is particularly beneficial for long-term health. High fiber intake is associated with a lower risk of heart disease, stroke, type 2 diabetes and colorectal cancer. Unfortunately, the 97% of Americans are highly deficient in fiber intake, with the average intake for an American adult being just 15 to 17 grams per day. The recommended fiber intake is as follows: 25 g/day for women 38 g/day for men Unfortunately, and at the detriment of public health, carbohydrates have been somewhat vilified since the 20th century. Before the mid-20th century, carbohydrates were reduced to simply an energy source, without much regard to their nutritional values. Energy derived from fat and protein was prioritized. It was recommended that carbohydrates fill the energy void following consumption of fat and protein sources (e.g. meat & milk). In reality, complex carbohydrates should make up the majority of our daily energy intake. In the mid-1950s, the attention pivoted to sugar for its contribution to tooth decay. Finally, in the 1960s, sugar, and consequently carbohydrates as a whole, were blamed for more diet-related calamities. The idea that sugar and carbohydrates, rather than animal products, were “a major cause of obesity, type 2 diabetes, and cardiovascular disease” was promoted widely. Seemingly lost in the conversation are the distinctions between different carbohydrates. Modern attacks on carbohydrates take the form of the popularization of fat- and protein-heavy diets that have negative health consequences, particularly for the cardiovascular system. In the end, however, the best evidence overwhelmingly demonstrates that carbohydrates from whole food sources make the best foundation for a health-promoting diet.

Balanced is excited to bring to you our Nutrition Mythbusters series in which we debunk eight major myths about the links between diet and health! We believe that accurate, evidence-based nutrition information should be accessible to everyone. That’s why we created this educational series dispelling some of the most common and persistent misconceptions regarding healthy, balanced eating and diet-related disease. You can find the video episode of today's blog on our YouTube channel. By now, you’ve probably seen the health risks of saturated fats and cholesterol openly challenged in popular media. Who could forget that infamous Time magazine cover featuring an artfully photographed shaving of butter positioned beneath a headline encouraging readers to eat more of the fatty spread? Rightfully, many public health and nutrition experts were frustrated by the misrepresentation of the science and made vociferous protests against the irresponsible article. But Time was just one of many “reputable” publications to propagate the false notion that saturated fats, like those in butter, are neutral or even beneficial to our health. With each additional article, book, and news segment taking the side of fat and cholesterol, the general public became more confused and lost more trust in the evidence-based messaging of public health experts. For decades, research has clearly and consistently proven that consuming more saturated fats, found mostly in animal-source foods and tropical oils, leads to a significant rise in blood cholesterol levels and in the risk for cardiovascular disease—our number one killer. It is true, however, that studies pointing to the supposedly “neutral” health effects of saturated fat and dietary cholesterol do exist. The problem isn’t the lack of studies to support the pro-butter camp’s conclusions—it’s the fact that those studies are poorly designed (often intentionally so) and rely upon low-quality data. To make matters worse, reporters then misinterpret and sensationalize these studies’ findings to stir up controversy, sell more copies of their publications, and get more clicks. The reality is this: if you eat more saturated fat, especially from animal products and tropical oils, your blood cholesterol levels will go up, as will your risk for virtually all of our deadliest chronic illnesses. Saturated fats (and trans fat) cause measurable, observable damage to the lining of our blood vessels. They contribute to systemic inflammation, insulin resistance, and obesity. Moreover, biochemical pathways involving saturated and trans fats implicate both in the progression of chronic inflammatory diseases, including autoimmunity, allergies, cancers, hypertension, atherosclerosis, enlarged heart, and neurodegenerative diseases. Higher saturated fat diets also produce unhealthful changes to the gut microflora make-up, which are associated with elevated endotoxin levels, fat mass, weight gain, liver fat content, insulin resistance, and risk of diabetes. And let’s not forget about dietary cholesterol, found only in animal-source foods. The oxidation of dietary cholesterol, through cooking or metabolic processes once ingested, poses significant potential health risks. Cholesterol oxidation products (COPs) are likely involved in both initiation and progression of chronic diseases, including atherosclerosis, neurodegenerative disease, kidney failure, and diabetes. Moreover, cholesterol intake, as an indicator of animal product consumption generally, has also been associated with greater risk of numerous cancers, including stomach, pancreas, colon, rectum, kidney, bladder, breast, and lung cancers and non-Hodgkin’s lymphoma. So, is all fat bad? No, and in small amounts, saturated fat isn’t harmful, either. Poly- and monounsaturated fats are the healthiest options, and they’re best derived from whole plant sources. Think walnuts, pumpkin seeds, and avocados. Canola oil and extra virgin olive oil are healthier options too, and generally, plant oils are healthiest when added to a prepared dish at the end of the cooking process to prevent fat oxidation through heat. Avoid trans fats, including hydrogenated oils, to the greatest extent possible, and when choosing animal-source foods, opt for low-fat, unsweetened options where possible and limit your intake of high-fat, high-cholesterol foods like cheese, eggs, and fatty meats. In summary, saturated fat and cholesterol may be “in vogue” in the culinary world, but the praise they have enjoyed lately is unsubstantiated by the best nutrition research, and their harms continue to devastate our public health.

Balanced is excited to bring to you our Nutrition Mythbusters series in which we debunk eight major myths about the links between diet and health! We believe that accurate, evidence-based nutrition information should be accessible to everyone. That’s why we created this educational series dispelling some of the most common and persistent misconceptions regarding healthy, balanced eating and diet-related disease. You can find the video episode of today's blog on our YouTube channel. Education on Type 2 Diabetes is fraught with misinformation, particularly concerning carbohydrates. If you have been told that the main dietary causes of type 2 diabetes mellitus are excess carbohydrates and sugar-sweetened beverages (SSBs), you are not alone. This myth has been circulating for some time. This narrative has been propagated by food companies and industry-funded research for decades. The truth is, however, that saturated fat is the dietary origin of type 2 diabetes, which in turn is further exacerbated by refined sugars. In 1935, researchers discovered the link between meat consumption and type 2 diabetes. In 2005, the US Dietary Guidelines for Americans recommended lowering consumption of red and processed meats for the first time. Just a daily serving of processed meat may result in a 19% increased risk for diabetes. Processed meats include, but are not limited to, bacon, hot dogs, sausages, deli meats, and ground beef. So, how does meat intake cause diabetes? After consuming a fatty meal, fat molecules circulating in the bloodstream move into muscle cells. Once fat collects in muscle cells, insulin communication is hindered. As a result, blood sugar remains in the bloodstream; glucose cannot effectively enter muscle cells and insulin resistance ensues. In addition, heme iron, found in meat, damages the pancreatic cells responsible for insulin production. This is because heme iron advances oxidative stress. Other empirical evidence points to red meat as a cause of type 2 diabetes. In the Women’s Health Study, high consumption of processed red meat was linked to a higher risk of type 2 diabetes. Plant-forward and plant-based dietary patterns greatly reduce the risk for type 2 diabetes and, in some cases, may reverse a diagnosis of Type 2 Diabetes. A plant-based, high-carbohydrate diet is often prescribed to prevent and even treat type 2 diabetes. Evidence emerged back in the 1950s supporting the benefits of a high-carbohydrate diet to ameliorate high blood sugar. Among those consuming plant-rich diets, compared to other dietary patterns, type 2 diabetes prevalence is much lower. This evidence directly contradicts the myth that carbohydrates are the dietary origin of type 2 diabetes. Foods that are particularly protective against type 2 diabetes include grains, fruits, vegetables, legumes, and nuts. When choosing grains, it is important to focus on 100% whole grain breads, cereals, and rices, as these are most healthful and have been shown to reduce the risk of developing diabetes. Fruits and vegetables are always critical to a healthful diet, but certain varieties are especially helpful; these include root vegetables, leafy greens, grapes, apples, and blueberries. Finally, it is important to consume legumes and nuts, such as beans, lentils, and walnuts. Legumes and nuts in particular help stave off insulin resistance and prevent the occurrence of other diet-related diseases. It is difficult to make immediate and substantial dietary changes. However, according to one study, replacing just 5% of energy intake from animal-source foods with vegetable-source proteins correlates with a 23% reduced risk of type 2 diabetes. Finally, while the cause of diabetes is meat consumption and saturated fat, it is important to largely avoid refined grains and SSBs, as they exacerbate type 2 diabetes and contribute to other diet-related diseases.

Balanced is excited to bring to you our Nutrition Mythbusters series in which we debunk eight major myths about the links between diet and health! We believe that accurate, evidence-based nutrition information should be accessible to everyone. That’s why we created this educational series dispelling some of the most common and persistent misconceptions regarding healthy, balanced eating and diet-related disease. You can find the video episode of today's blog on our YouTube channel. Hallmarks of fad diets include unrealistic claims and questionable science. Fad diets sometimes remove one or more food groups entirely. As a result, those following fad diets run the risk of virtually eliminating essential vitamins and minerals. Carbohydrates have been frequently targeted of late and are the subject of a commonly circulating myth: that restricting carbohydrates and increasing protein and/or fat in the diet is the healthiest diet, especially for weight loss and reversing disease. This is patently false. Typically, a low-carbohydrate diet is considered to be 50 grams or less of carbohydrates a day. Just one banana has about 27 grams of carbohydrates. This means daily energy intake is derived almost entirely from fat and protein sources. In contrast, a low-fat diet means about 10-15% of daily energy intake is derived from fat. One of the most notable low-carbohydrate diets is the “ketogenic” (a.k.a. keto) diet. About 80-90% of calories are derived from fat, such as from meat and eggs. The paleo diet, another popular low-carb diet, eliminates legumes, grains and dairy. It is important to recognize and examine the history of the dietary patterns in focus. The paleo diet is based on the notion that we should be consuming a diet in line with what “cavemen” ate. Meanwhile, the keto diet was originally designed to assist patients with severe epilepsy, particularly infants and young children and is not a recommended diet for the general public. The diet has now become popular for its perceived prowess in achieving “ketosis,” a metabolic process that uses fat as the only energy source. To put it simply, inadequate carbohydrate consumption results in very low glucose levels, the body’s preferred source of energy. The thought process is that fat-burning ketosis will result in sustained weight maintenance and good health. However, ketosis is extremely difficult, if not impossible, for adults to achieve. In addition, ketogenic diets do not have a “metabolic advantage” over high-carbohydrate diets as their proponents claim. The keto diet actually does a poor job of maintaining optimal systemic health, such as through lowering blood pressure and stabilizing blood sugar. Instead, a high-fat diet actually contributes to systemic inflammation and the onset of insulin resistance, which in turn precedes type 2 diabetes. The rise in “popularity” of paleo and keto diets is due, in part, to favorable coverage in popular media and celebrity endorsements, not evidence-based science. Despite claims to the contrary, the keto and paleo diets rank near the bottom in terms of “heart-healthy” diets. A U.S. News & World Report analysis led by nutrition experts ranked keto and paleo diets 31st out of 35 diets evaluated for health. Overall, keto was ranked poorly in every category outside of short-term weight loss. High-fat diets are, as the definition suggests, rife with dangerous fats. Saturated and trans fats, in particular, contribute to high cholesterol levels. As such, the keto diet promotes diet-related diseases such as type 2 diabetes and cardiovascular disease. In addition, high-fat diets are deficient in fiber. A low fiber intake can contribute to irregular blood sugar, constipation, and increased risk of chronic, diet-related diseases. Fiber also improves satiety, the feeling of fullness, which can prevent overconsumption. Now that we’ve debunked the presumed efficacy of high-fat diets, here is the fact: a diet rich in plant-based foods and low in animal-source fats is best for health. This dietary pattern assists with disease prevention and weight maintenance, unlike high-fat diets centered on animal proteins. As mentioned, high-fat diets contain unhealthy levels of saturated fats. There are benefits to replacing saturated fats with polyunsaturated fats. They include anti-inflammatory properties and a reduced risk of type 2 diabetes. Nuts and seeds are popular sources of polyunsaturated fat. In terms of weight maintenance, one experiences greater long-term success when following a high-carbohydrate diet. In fact, there is an ~80% greater body fat loss when calories from fat are cut rather than calories from carbohydrate foods. Of course, carbohydrates are best consumed in the form of fiber-rich, nutrient-dense foods like 100% whole grains, legumes, fruits, and vegetables; reserve the highly processed and sugary foods as occasional treats.

Balanced is excited to bring to you our Nutrition Mythbusters series in which we debunk eight major myths about the links between diet and health! We believe that accurate, evidence-based nutrition information should be accessible to everyone. That’s why we created this educational series dispelling some of the most common and persistent misconceptions regarding healthy, balanced eating and diet-related disease. You can find the video episode of today's blog on our YouTube channel. It is important now, perhaps more than ever, that Americans eat for their health. This includes getting more whole grains, plant proteins, fruits, and vegetables. Nutrition information, however, can be difficult to understand, especially when generated with ulterior interests. For example, there are several frequently noted dietary “deficiencies” attributed to plant-forward and plant-based diets as compared to the Standard American Diet (SAD). However, when following a balanced diet, this sentiment is simply untrue. The SAD, however, is characterized by inadequate intake of nutrient-dense foods like fruits, vegetables and whole grains. Many of the claims supporting the value of the SAD are rooted in aggressive marketing schemes rather than honest, evidence-based science. These claims are also pushed by the food industries themselves, namely fish, egg, meat, and dairy. For example, it is difficult to find dairy research that is not funded by the dairy industry itself. The meat industry is much the same. Studies funded from the meat industry often produce results favorable for the industry. For example, one study claims that protein intake is negatively compromised if meat and saturated fat intake is reduced. The authors of this study received funding from the meat industry. As it is, most Americans consume much more protein than is required. The truth is that those who consume plant-forward or plant-based diets do not have more nutritional deficiencies than those who consume the conventional SAD or Western diet. In fact, those consuming plant-forward or plant-based diets experience greater nutritional benefits and health outcomes. Let’s dissect the frequently mentioned dietary “deficiencies.” Iron It is often claimed that those following a plant-forward or plant-based diet are iron-deficient because they do not consume meat or consume little of it. Heme iron is found in meat while plants contain non-heme iron. Though the bioavailability of non-heme iron from plant sources is less efficient than heme iron, there is no evidence that this results in an elevated risk of iron-deficiency anemia. Bioavailability aside, meat consumption is not the most healthful way to obtain iron. In fact, it actually poses some risks. A high intake of heme iron has been linked to diet-related disease risks, namely for type 2 diabetes and metabolic syndrome. Conversely, the body actually does a better job of regulating non-heme iron. Calcium Another frequently hypothesized dietary deficiency is calcium. Adverse health effects associated with low calcium intake include osteoporosis and bone fractures. Calcium adequacy is often associated with the consumption of dairy products. (Remember the “Got Milk?” campaign?) However, research has found that fracture risk does not increase with plant-based diets as long as calcium intakes from plant sources meet adequate levels. There are many plant-based sources of calcium, including kale and broccoli. In fact, the calcium content in kale and broccoli is more effectively absorbed than the calcium in milk. In addition to their calcium content, these vegetables provide many other nutritional benefits. Protein According to the 2015-2020 Dietary Guidelines for Americans, the majority of Americans far exceed the recommended protein intake. Much of this excess is driven by the three major sources of protein in the U.S.—milk, beef, and poultry. Rich sources of plant-based protein are numerous and include lentils, peas, beans, soy foods, seeds, and nuts. Unfortunately, legumes are not a major component of the mainstream U.S. diet partly due to the Western preference for animal products. Vitamin D Safely enjoying the sun is a fantastic way to obtain adequate levels of Vitamin D. In addition, certain types of mushrooms are a great dietary source if grown with UV light. Vitamin D can also be obtained through certain brands of fortified, plant-based milks. Regardless of diet, however, most Americans would benefit from regularly taking a vitamin D supplement, as any diet is bound to be lacking in this nutrient and because modern life means we simply do not spend enough time outdoors anymore. Vitamin B12 Plant-based sources of Vitamin B12 include enriched cereals and soy products fortified with the vitamin. Nutritional yeast, a cheese-flavored seasoning, is often very high in vitamin B12, and non-soy, plant-based milks increasingly are fortified with B12 as well. When not regularly consuming these foods on a plant-based diet, it is simply best to take a supplement. Those following an omnivorous dietary pattern, including the SAD, may experience more dietary deficiencies than those following a vegetarian diet. SAD is not rich in fiber, unlike plant-forward and plant-based dietary patterns. The recommended fiber intake is as follows: 25 grams/day for women 38 grams/day for men In reality, fiber intake among U.S. adults is abysmally low, ranging from about 15-17 grams per day. It is difficult to make major changes to your diet overnight, but replacing two ounces of cooked ground beef with a cup of cooked beans drastically increases fiber intake while offering the same grams of protein. Overall, there are numerous nutritional benefits of following a diet centered on plant-based foods. This dietary pattern includes rich sources of calcium, fiber, folate, magnesium, vitamin C and vitamin E. The SAD often equates to low intake of fruits and vegetables, putting people at risk of numerous deficiencies. Not surprisingly, evidence shows that those following a vegetarian dietary pattern consume more fruits and vegetables than those following omnivorous dietary patterns. They also consume much less sodium than omnivores. A reduced sodium intake in combination with high fruit and vegetable consumption contributes to a reduced risk of hypertension and other diet-related diseases. In short, don’t fear for your nutritional intake when replacing a few servings of animal products with plant-based alternatives; you are almost certainly improving it when you do so!

5 Rules for Effective Meal Prepping by Rosetta Juliet Are you meal prepping yet? Good for you if yes. If not, you might want to start doing it now. That’s because meal prepping — preparing the ingredients of your meals for easier cooking in the future, or preparing actual meals beforehand for reheating later on — has many benefits. Notably, it saves you time by eliminating the need to think of what to eat every single day. Meal prepping also saves you money, as you’ll know exactly what ingredients to buy for the next few days. This is particularly important given how 28% of people’s monthly expenditure goes to groceries, yet 30% of these end up unused and thrown away. It is, not to mention, a great way to eat healthy and this is especially important for families with kids, whose health is again under attack by ill-conceived initiatives that are more harmful than helpful. Given these benefits, it's a good thing that today’s kitchen appliances are making meal prep not only possible, but also fast, easy, and convenient. Prepped food, for instance, can be reheated using small rice cookers that are now designed for multi-functionality, which means they can do so much more than just cook rice. They are also easy to use, making them perfect for those who don’t have much time to spend cooking their meals. Aside from rice cookers, you can also reheat your prepped meals in a microwave oven, or even in a slow cooker, which works in a similar manner to a rice cooker. Even better, meal prepping isn't as hard as it sounds — not if you follow the five rules below for effective meal prepping. 1. Have go-to recipes... preferably healthy ones According to certified nutritionist McKel Hill, you're bound to feel uninspired on what to cook from time to time, or feel exhausted by the process. This is the reason you need a set of healthy go-to recipes, as they'll be able to bridge those lazy days when you can’t think of what to prepare. In other words, having these easy recipes — a mango smoothie for breakfast, for instance, then zucchini soup and a vegetable bowl for lunch and dinner, respectively — will keep you from falling off the meal prepping bandwagon. 2. Stick with one or two meal combos for a given week The goal of meal prepping is to save you time and effort. But don't go overboard with too many recipes; otherwise, the process will be tedious, and it will slow you down considerably during preparation time. Instead, settle for one- or two-meal combos every week, say, vegetable curry with roti or naan for lunch and baked sweet potatoes with steamed broccoli for dinner. You might want to switch up the main dishes and side dishes from time to time to keep things interesting. This way, you won't have to overthink your food plans for the week, and will finish meal prepping in no time. 3. Invest in quality containers With all that food you're preparing beforehand, you'll need plenty of containers so you can safely tuck away your meals in the fridge or freezer. It goes without saying that you will need sturdy containers with lids that fit snugly so that they won't fall off easily. This is especially true if you plan on bringing some of the prepared meals to work. These high-quality containers will be more expensive than your cheap thin takeaway containers, but it's an investment worth making for effective meal prepping as they will keep your food fresh for longer. 4. Get everyone on board If you're meal prepping for the entire family, the last thing you'd want is to prepare batches of food that not everyone likes. You can avoid this scenario by asking for everyone's input first before actually prepping the meals. This is particularly important if you've got kids, who might still be picky with their food preferences. But by consulting every member, you'll increase your chances of prepping food that the family will actually enjoy. 5. Enjoy prep time Lastly, you're likelier to keep on doing something if you enjoy it. So, look to make meal prep as enjoyable as possible. Freelance writer and long-time meal prepper Irina Gonzalez suggests listening to audiobooks or podcasts while prepping those meals, as doing so keeps you entertained, and adds to that feeling of accomplishment. Of course, how you choose to keep yourself entertained at the kitchen is entirely up to you! Article specially written for balanced.org Authored by Rosetta Juliet

Round out the end of summer and head into fall with these seasonal and healthful fruits and vegetables! Below are several varieties to incorporate into meals (or to snack on!) as we continue to spend time at home. Garlic Garlic’s many different vitamins and minerals exude health benefits. These include abilities to lower blood pressure and cholesterol, thus promoting long-term heart health. Garlic also serves as a natural antimicrobial and antibacterial agent. Incorporate fresh garlic in your pasta dishes and summer salads! Onions Though they often induce tears, onions are loaded with antioxidants. Antioxidants function to maintain cellular health and the flexibility of arteries. A particularly beneficial phytochemical found in onions is quercetin, which has anti-inflammatory properties. Chronic inflammation, meanwhile, can lead to health problems throughout the life-cycle, including heart disease and diabetes, so it’s important to consume a diet rich in antioxidants. A lesser-known benefit of onions (and garlic) is that they can improve the uptake of the non-heme iron found in plant-based foods. Kale Did you know that kale has several different varieties? There is curly kale, dinosaur kale, redbor kale, and russian kale. Kale, as well as many other dark leafy greens, is a fantastic source of iron, calcium, and vitamin K. About 60-70% of the calcium found in kale is absorbed by the body. Comparatively, only about 30% of calcium found in dairy milk is absorbed. Apples Fun fact: Did you know that apples are one of the “top three fruits produced around the world”? The fiber content of apples may contribute to the old aphorism, “an apple a day keeps the doctor away.” Unfortunately, as many as 95% of Americans do not consume an adequate amount of dietary fiber. Apples, however, are a wonderful source of fiber. The fiber found in apples helps you feel satiated after a meal. This is because foods with a low glycemic load, such as an apple, help to quell blood sugar spikes which in turn reduces feelings of hunger. To obtain the full amount of fiber, be sure to eat the apple’s skin! Apricots As many of us spend long hours in front of the computer screen, we cannot forget about the health of our eyes! Apricots contain vitamin A, which helps ensure proper eye health. Vitamin A works to maintain eye moisture, something easily depleted with long hours at the computer. Just one cup of apricot slices contains as many as 158 micrograms of Vitamin A. Women should aim to consume approximately 700 micrograms and men 900 micrograms. Bananas Bananas, though they contain several different vitamins and minerals, are perhaps best known for their potassium. Potassium, a mineral, can reduce the harmful effects of excess sodium in the diet. Excess sodium intake can lead to adverse health effects, including headaches, high blood pressure, stroke, and some cancers. The potassium in bananas reduces the harm of excess sodium by maintaining the proper water balance within cells. Cantaloupes Just one serving of cantaloupe provides 95% of the daily value for vitamin C. Vitamin C is very important for the immune system, and it assists in the healing process following illness or injury. Tomatoes As we enjoy our time in the sun in the summer, we cannot forget about exposure to ultraviolet (UV) radiation. Sunscreen and sun protections are paramount, but tomatoes can also protect against UV-related skin damage. A phytochemical found in tomatoes, lycopene, may be protective. Lycopene specifically provides basal-layer skin protection. The basal layer is the innermost layer of your skin - closest to your blood vessels! Sun protection and tomato products are a recipe for success for long-term skin health. Peaches Peaches are stone fruits. Stone fruits offer a variety of benefits including prebiotics, or nondigestible nutrients that promote the growth of beneficial bacteria in the intestine. Thanks to this effect, your mood and immune function can both benefit! Berries Each type of berry provides nutritional benefits, but it is best to consume a colorful variety! Fresh or frozen berries provide greater nutritional value than dried forms. Berries are high in antioxidants and contribute to good heart health. They also play a role in blood sugar regulation. They have the ability to blunt insulin spikes and post-meal inflammation, a precursor to cardiovascular disease. Blackberries, perhaps not the first berry you reach for, are also high in fiber. Avocado It is important to avoid saturated fats as best you can. However, fats can be part of a healthy diet, namely in the form of monounsaturated and polyunsaturated fats. Consumption of these fats, such as from avocados, has been associated with reduced LDL cholesterol, the “bad” cholesterol as it is commonly referred to. Moreover, adding avocados to a meal can also help you absorb the fat-soluble vitamins A, D, E, and K. Carrots Carrots are a fantastic source of beta-carotene, a vitamin A precursor. Without adequate vitamin A, you may experience fatigue, immune deficiency, and skin issues. Spinach Spinach is packed with vitamin K among other vitamins and minerals. Vitamin K assists in maintaining proper bone health and mass and thus preventing osteoporosis. In consuming a 2-cup serving of raw spinach, you will meet 200% of your Vitamin K daily value. Add some spinach to your salads and green smoothies! Summer Squash Yellow squash is one variety of summer squash. Yellow squash is high in several vitamins and minerals including iron, vitamin C, folate, magnesium and vitamin A. One cup of prepared yellow squash provides about 35 micrograms of folate. Folate is important for red blood cell production and the early pregnancy period. This colorful vegetable can often be found right next to the zucchini in the produce section! Tips for produce purchases on a budget Buy according to what’s in season Frozen fruits and vegetables are a great way to extend your dollar by reducing food waste Buy whole; certain brands of fruits and vegetables cost more especially if they are pre-washed and/or pre-cut Julia Ryan is an MS/MPH candidate from the Friedman School of Nutrition at Tufts University. References NCHPAD - https://www.nchpad.org/546/2485/Nutrition~Spotlight~~~The~Super~Power~of~Antioxidants#:~:text=Research%20now%20shows%20that%2C%20in,we%20must%20obtain%20from%20food Health.com - https://www.health.com/nutrition/health-benefits-onions Harvard HSPH (Apples) - https://www.hsph.harvard.edu/nutritionsource/food-features/apples/ American Academy of Ophthalmology - https://www.aao.org/eye-health/diseases/vitamin-deficiency Healthy Eating - SF gate https://healthyeating.sfgate.com/health-benefits-apricots-3940.html American Heart Association - https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/effects-of-excess-sodium-infographic Harvard HSPH (Bananas) - https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/ Mayo Clinic - https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/melons-pack-a-nutritional-punch Cedars-Sinai - https://www.cedars-sinai.org/blog/healthy-and-delicious-avocado.html EatingWell - http://www.eatingwell.com/article/7669302/health-benefits-of-spinach/ University of Rochester Medical Center - https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=BetaCarotene Mayo Clinic - Kale - https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale Johns Hopkins - Berries - https://www.hopkinsmedicine.org/health/wellness-and-prevention/berry-good-for-your-heart Penn State Extension - https://extension.psu.edu/buying-fruits-and-vegetables-on-a-budget Stahl et al., 2001 https://academic.oup.com/jn/article/131/5/1449/4686953 Health.com - peaches https://www.health.com/nutrition/health-benefits-peaches Stull, 2016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187542/ Livestrong, benefits of yellow squash https://www.livestrong.com/article/366983-the-benefits-of-yellow-squash/ Gautam et al. https://pubmed.ncbi.nlm.nih.gov/20597543/

This summer, Balanced welcomes its first intern Julia Ryan, an MS/MPH candidate from the Friedman School of Nutrition at Tufts University. Read on to learn more about her background, goals, and insightful take on our crisis of diet-related disease! Tell us about yourself! Where are you from, what are you studying, and what are some of your interests? I am from the Philadelphia metro area. Although I have had the privilege of traveling and studying abroad, my move to Boston to attend Tufts is my first long-term residence outside of Philadelphia. I suppose I am becoming a bit of a Bostonian although I will always pronounce “water” as “wooder!” I am a recent college graduate and have a BS in Public Health. As an MS/MPH student at Tufts University, I am currently completing courses within the Food and Nutrition Policy and Programs division at the Friedman School! Outside of school, I enjoy trying new recipes and restaurants. Spending time outdoors is a priority of mine as well. Growing up, my parents certainly encouraged a love of all things nature while hiking, camping and kayaking. These experiences have helped shape my interests in public health and nutrition. Sunshine, fresh air and movement are so important and should be accessible to all. I also love spending time with friends and family while enjoying a meal together, something that is sorely missed during this current public health crisis. I am looking forward to spending time with the Balanced team this summer! What drew you to nutrition as a discipline, and what do you hope to accomplish as a budding nutrition advocacy professional? While in college, a great deal of my studies focused on chronic, diet-related diseases. I became increasingly alarmed by the weight placed on pharmaceuticals to treat these problems. I believe nutrition is medicine and wanted to dive deeper into this area. I have had the privilege of accessing nutrient-dense, whole foods throughout my life and understand the benefits of diet in both prevention and treatment of health problems. While I think the Philadelphia food scene is diverse, it is also rife with unhealthy options. There are also widespread accessibility issues, something I witnessed first hand particularly while I attended Temple University. As I contemplated various specialties within public health, these observations and personal experiences helped solidify my desire to become a nutrition advocacy professional. I would like to help foster a better understanding of nutrition’s role as a social determinant of health. I am encouraged by the efforts taking place in schools, hospitals and workplaces today. What changes would you like to see in food environments across the country? I was drawn to the mission of Balanced because I agree with their stance on our current food environments. Healthy, nutrient-dense options must be available at institutions such as schools, hospitals and offices to facilitate healthy choices. I recently read a great article about the cafes found at the Google headquarters. They have revitalized workplace eating spaces. It is important to provide nutrient-dense options in a welcoming environment. Google was able to transform their cafeteria from a sterile, somewhat drab space into an environment that welcomes community and healthy eating habits. Maintaining access to nutrient-dense foods and safe food environments is perhaps more important now than ever, especially for our country’s children. Finally, throughout my public health education, we often discussed the “loneliness epidemic.” Increasingly, it seems many Americans consume meals without the company of others. I think changes to food environments across the country should include an increased focus on community and mental health in addition to providing nutrient-dense options. If there’s one nutrition or public health message you wish everyone knew, what would it be and why? The COVID-19 crisis has highlighted our nation’s existing public health inequities, particularly in the food and nutrition space. It is important to understand that food is not simply fuel for one’s body. Food affects one’s physical, mental and emotional health. Through professional and personal experience, I am familiar with the role of the gut microbiome and its relationship with the brain and body. In fact, normal gut bacteria produce 95% of the serotonin in our body! Serotonin is largely responsible for our moods, feelings of happiness and overall mental well-being. If I were to condense this into one takeaway message, it would be the commonly-used phrase, “Listen to your gut.” We want to consume food that makes our gut happy and healthy, first and foremost. As such, every person should be able to access nutrient-dense foods and healthy, safe food environments. People cannot thrive without access to these options. What do you hope to learn, or how do you hope to grow, over the course of your time with Balanced? I think my projects with Balanced will allow me to further expand on my nutrition communication skills. It is important to remember that for nutrition information to have a substantial impact it must be digestible for all relevant audiences. Based on my reading and discussions thus far, I think Balanced does a great job in achieving this. I am hoping to clearly articulate the science and proven research with the upcoming MythBusters series! In addition, I am looking forward to exploring areas I am less familiar with. I am hoping to gain a better understanding of the advocacy work and its paths to success. Public health and nutrition organizations, Balanced included, unfortunately face many obstacles in this area. As I work to become a professional nutrition advocate, the best way to learn is through observation and practice! Overall, I am excited to work with the Balanced team. I hope to contribute to various threads, blog posts and projects in support of their mission. I have no doubt that I will learn something new about nutrition throughout this process!

Nowhere in the United States has the coronavirus epidemic been so devastating as in the New York City metropolitan area. As of late April, there were over 250,000 confirmed cases in the greater NYC region and over 18,000 COVID-related deaths in the state of New York alone. Data from the state’s Department of Health are already revealing deadly trends for those with pre-existing health problems. Nearly 90% of the deaths in New York State were of individuals with chronic, diet-related illnesses like high blood pressure and diabetes. Among younger adults who died from COVID in New York, the prevalence of high blood pressure was three times the national rate for the 18-39 age group. Thus, it appears having high blood pressure could be very risky for younger adults. Similarly, the prevalence of diabetes among COVID victims young and old ranges from two to five times those of the general population. What we can tentatively conclude from this ordeal is that (1) chronic illnesses, many of which are preventable, may exacerbate death rates from COVID in both young and old, and (2) the epidemic is forcing medical authorities and communities everywhere to contend with the diet-related disease crisis with an urgency never seen before. This is a moment in which all of us have had to confront health vulnerabilities in ourselves, our loved ones, and our communities. While we’re all doing what we can as individuals to stay healthy in this outbreak, we eventually need to collectively recognize that these vulnerabilities, which affect large swathes of the population, are built into the system by food, agricultural, and economic policies that serve industry interests over public health. Even in the best of times, hundreds of thousands of people will die each year and tens of millions will suffer from preventable diet-related diseases in service of that profit. When this historic pandemic trickles to a halt and is memorialized in epidemiology textbooks, there will still be millions of lives in the balance. First and foremost, we need elected officials at all levels of government to commit to a massive reinvestment in public health—not just to deal with outbreaks of novel infectious diseases, but also the decades-long epidemic of preventable chronic disease to which we have all become so desensitized. In the meantime, however, there is much power that critical institutions can leverage to shape public health within the communities they serve. Whether in schools, healthcare facilities, or worksites, where meals are regularly being served to members of the community, there exists an opportunity to promote truly healthy eating and prevent devastating chronic illnesses. The Healthy, Hunger-Free Kids Act sought to do this on a national scale by strengthening the nutrition standards in public schools, but institutional decision-makers need not wait for a federal mandate to make a meaningful impact. Simply by offering an abundance of health-boosting foods—such as whole grains, plant proteins, and fresh produce—and by limiting disease-linked foods like processed meats on menus, a given institution can significantly enhance its customers’ diets with key nutrients and foster better health. Research is already beginning to show that introducing more plant-rich options in place of conventional meat-based meals encourages all customers to get more produce into their diets, particularly those with the lowest baseline intake of plant-based foods. It is ultimately these plant foods rich in antioxidants, fiber, and essential vitamins and minerals that help prevent and reverse diet-related disease, strengthen our immune systems against invading pathogens, and optimize the health of our families and communities. Understandably, leaders are currently focused on containing the coronavirus outbreak and mitigating the economic damage of the pandemic. Many schools, worksites, and other institutions remain closed. However, soon enough, we’ll all go back to work and school, and the American people will still have their health and safety at the forefront of their minds. Institutions should seize this opportunity to offer, encourage, and simplify healthier dietary choices in service of elevating public health—a common good we should all stop taking for granted. The coronavirus pandemic has exposed the dire state of our nation’s health, and a historic wake-up call such as this must be met with a lucid, monumental response. We have a chance to save thousands of lives and improve millions more, not by going back to business as usual, but by being deliberate about the food environments we create in our communities as we move forward from this crisis. Madeline is the Institutional Outreach and Support Manager at Balanced. She holds a B.S. and M.S. in Nutrition from the Univ. of Texas and Tufts, respectively. As a nutrition expert, she advocates for more plant-based dining options in critical institutions with the aim of building healthier food environments and fostering better public health outcomes. You can reach her here: madelineb@balanced.org To request information about balancing your institution's menu and receive support (FREE!) one-on-one support from Maddy in doing so, please email Maddy directly or visit our Institutional Support page. From there, you can download a step-by-step guide and get started today! Balanced is a nonprofit organization providing the tools, resources, and supports for everyday people to advocate for healthier menus in their community institutions. Please support Balanced's mission with a donation of any size today.

It’s an understatement of enormous proportions to say the uncertainty we’re facing is unprecedented. You know it. I know it. We all know it. We all feel it. Yes, there is a lot of uncertainty in the world right now, but when it comes to nonprofit work, there is also one major certainty. On the other side of all this, when we emerge into whatever new world we’re creating, the problems we’re tackling will certainly still be there. In a lot of cases, they’ll be larger, more complicated, and even more destructive. As individuals, we’ll emerge into a world that isn’t asking less of us but is in fact, asking us to do more. Care more. Work more. Help more. Like many people, nonprofits will likely be asked to do more with far fewer resources than they had before. A scenario that is hard to imagine considering the amount most nonprofits already accomplish with the limited resources available to them. Right now, while many people are rightfully concerned about the impact of businesses closing, it's important we don't forget the impact of nonprofits in our lives a well. Like businesses, if nonprofits don’t make it through these uncertain times, and we emerge into a world needing the services they previously provided - likely needing them more than ever - it won’t just be bad for certain organizations, it will be disastrous for everyone. If we recognize it or not, we all benefit from the work of nonprofit organizations. Unlike corporations or businesses, however, sometimes that value is hard to measure in day to day life. Often the impact of a nonprofit can’t be delivered, picked up curbside, or held in our hands. The impact may not feel as good as a fresh hair cut or as obvious as building muscles in a gym. But if nonprofit services no longer existed, we would all feel the impact of their absence. Collectively, we cannot afford to lose the services nonprofits provide. The process to rebuild organizations and jumpstart programs will be lengthy and progress will be lost, meaning already-scarce resources (time, money, talent) were wasted. For many nonprofits, wasted resources mean they'll be starting over, not at square one, but far behind it. It will be devastating if any number of public health, human rights, and/or other similar advocacy groups are forced to start over again. If organizations that provide direct services can’t do so reliably for a period of time, the result will be prolonged devastation in our communities. Arts, music, theater, and dance organizations enrich the human experience and in our darkest times, those are resources and services we turn to for comfort and entertainment. And on and on. The list of services nonprofits provide and the consequences of losing them are endless. Nonprofits exist to make the world a better place. They do it despite the size of the deck stacked against them. The work is often painstaking, defeating, and thankless. The people who work in those organizations show up every day with a sense of optimism and a commitment to make a meaningful difference. Okay, not every day. Some days are just really hard and like everyone else, they simply make it through. Still, for the people who choose nonprofit work, this moment in time has likely deepened their commitment to the work and galvanized their resolve to fight even harder. The truth is, we all need nonprofit professionals on the front lines as we move into the new normal, which is why it's so important to continue supporting them right now. So, in our effort to support businesses and protect our economic interests, we simply can't forget nonprofits. Our focus on businesses and the economy will only get our communities so far. We must continue to support the nonprofit organizations that matter most to us, even - especially - during these uncertain times. Every bit of support matters and every bit helps ensure the nonprofits we depend on and benefit from, have the tools and resources they need to keep fighting for the brighter future we all deserve. Audrey Lawson-Sanchez is the Executive Director of Balanced. You can contact her at audreys@balanced.org You can make a donation to Balanced here.