We recently received a question from a reader asking “What type of foods should be eaten as part of a healthy diet and to help reduce weight?” To answer this question, we reached out to Brenda Roche Wolford, M.S., R.D. – Nutrition, Family & Consumer Sciences Advisor at the University of California.

“The good news is the key to a healthy diet and maintaining a healthy weight is not as complicated as some make it out to be. In fact, it’s as simple as eating more fruits, vegetables and whole grains,” she said. “Throw in some legumes (beans, peas and lentils) and you’re well on your way to a heart-healthy diet. These types of foods are great sources of vitamins, minerals and naturally occurring compounds – called phytochemicals – that have disease-fighting capabilities.”

How do these foods promote weight loss?

Wolford: “Fruits, vegetables, whole grains and legumes are high in fiber. Fiber is important in maintaining a healthy weight because it adds bulk to your diet without adding additional calories. These high-fiber foods help you stay fuller longer. They also have the added benefit of helping to reduce the risk of chronic diseases such as diabetes, heart disease and certain types of cancers.”

Do they have any other benefits?

Wolford: “Fruits and vegetables also have a high water content, which helps play a role in weight control. The high water content increases the volume of what you are eating, without adding extra calories. Similar to fiber, this helps you feel fuller longer. The high water content of fruits and vegetables makes them great low-calorie options to incorporate into meals and snacks.”

Any other advice for healthy eating?

Wolford: “Substituting fruits and vegetables for higher calorie foods, such as high-fat meats, cheeses, and refined grains, will help you achieve a healthier weight. A great rule of thumb is to make half your plate fruits and vegetables, as recommended by the 2010 USDA Dietary Guidelines for Americans and depicted in the new MyPlate icon.”

For more information on healthy eating, check out these posts:

• What does the new MyPlate icon from USDA mean for consumers?
• To diet or not to diet? New study says pick wiser foods for a healthy weight.
• Do Fatty Foods Cause Brain Damage?

Originally published Aug. 7, 2012

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The American Heart Association stated, “Because coconut oil increases LDL cholesterol, a cause of CVD [cardiovascular disease], and has no known offsetting favorable effects, we advise against the use of coconut oil.”

The news came as a surprise to many who considered coconut oil to be a healthy option. To get some more information about coconut oil and saturated fats we contacted registered dietitian Connie Diekman.

The American Heart Association released a Presidential Advisory that stated coconut oil is ‘very high in saturated fats and increases LDL cholesterol.’ What does this mean?  

Connie Diekman: “Multiple decades of research studies have demonstrated that saturated fats increase the LDL cholesterol. Increased LDL cholesterol is known to be connected with increased risk of heart disease. Coconut oil is more than 80% saturated fat. All fats are made up of fatty acids and while some of the fatty acids that make up coconut oil do not seem to increase the LDL cholesterol as much as other fatty acids found in the oil, the fact that all occur in the oil – so you can’t consume the less harmful ones without the more harmful – means that consuming coconut oil is not advised for the prevention of heart disease.”

How did coconut oil come to be considered healthy and a boost for losing weight? 

Connie Diekman: “Coconut oil benefited from three things.

1. The current push to consume ‘natural’ foods.
2. A few small studies that have looked at the individual fatty acids in coconut oil that do not seem to increase LDL cholesterol.
3. Coconut oil does boost satiety so when trying to lose weight it can help people consume fewer calories overall.

“Heart healthy liquid oils can also boost satiety (the feeling of being ‘full’) because they add flavor to dishes but their liquid consistency limits how much they impact satiety in the mouth when they are consumed.”

Are there any uses where coconut oil would be a good option? 

Connie Diekman: “It works great on your skin or hair.”

What are good alternatives for coconut oil? 

Connie Diekman: “Current evidence continues to support what has been known for decades, polyunsaturated fats – corn oil, sunflower oil or walnuts, flax seeds and fatty fish – should be used in place of saturated fats to achieve heart health benefits. Monounsaturated fats – olive oil, canola oil, avocados – also are beneficial when used in place of saturated fats but they do not provide as much of a reduction in heart disease risk as do polyunsaturated fats.”

While coconut oil has its uses and may be considered a healthy alternative by some, the research is important to keep in mind when considering the best options for your diet.

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What three words or phrases best describe you?

Learner, achiever and analytical

What do you like to do in your free time?

I like serving people, learning about new technologies, reading while listening to music, playing sports and spending time with family and friends.

What’s the last good book you read?

Beautiful Evidence by Edward Tufte.

What are you currently working on?

I work at the junction where nutrition and cognitive science, media innovation and social impact meet. I currently work on creating strategy, innovation and design of systems-based solutions to complex food and nutrition problems to end world hunger and malnutrition.

If you could have one superpower what would it be?

Omnilingualism! I would love to be able to effectively communicate with anyone anywhere in the world.

What are you most passionate about?

I am passionate about making the world a better place in small ways, big ways and in ways one cannot even consider!

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Noun. A Registered Dietitian (RD), also referred to as a Registered Dietitian Nutritionist (RDN), is a person who is dedicated to advising people on nutrition and healthy eating.

Used in a sentence:

As a registered dietitian, Sarah Downs provides sound nutritional advice for the Best Food Facts website.

March 9 is Registered Dietitian Nutritionist Day! Have you hugged your RD today?

_{The image “d2445-1” by U.S. Department of Agriculture is licensed under CC BY 2.0.}

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It’s a busy morning – getting ready, eating breakfast, fixing lunch, checking email, grabbing homework. Then you notice something out of place. A carton of milk is sitting on the counter.

We’ve probably all had this happen and, at that point, three questions run through our minds: How long has the milk been out? Is it still safe? And who left it out?

Our very own registered dietitian Sarah Downs stepped in to help us find some answers.

Okay, Sarah, bottom line: How long can milk be kept out of the refrigerator before it starts to spoil?

Sarah Downs, RD: “Milk should never be left out at room temperature.

Refrigeration is the single most important factor in maintaining the safety of milk. Milk should be stored at 40° F or below. If stored above 40° F, milk will begin to develop signs of spoilage, including sour odor, off-flavor and curdled consistency.”

What if you’re not sure how long the milk has been left out? Is there a way to tell if it’s still safe to use?

Sarah Downs, RD: “When in doubt, throw it out. The general rule of thumb is to discard any perishables that have been stored above the “Danger Zone” of 40° F for more than two hours, no matter what their appearance or odor (and never taste the food to try and determine whether it’s still safe).”

What about ultra-pasteurized milk?

Sarah Downs, RD: “Ultra-pasteurized milk is heated to 280° F for a minimum of two seconds. This temperature and time combination is much more lethal to bacteria, killing virtually all of concern in milk. Ultra-pasteurized milk is also packaged under near sterile conditions, which makes recontamination with spoilage bacteria unlikely and rare. The average shelf-life of ultra-pasteurized milk products is 30 to 90 days when held under refrigeration, but only until the product is opened. Then it should be consumed within seven to 10 days to avoid spoilage.”

What’s different about the milk you see sitting at room temperature on the grocery store shelves?

Sarah Downs, RD: “Shelf stable milk has been ultra-pasteurized (UHT) and is packaged in aseptic cartons. This allows the milk to sit at room temperature in the grocery stores. However, it must be refrigerated after being opened and consumed within seven to 10 days to maintain quality and food safety.”

What advice do you have for parents to safely pack milk for their little ones in a sippy cup or lunch box?

Sarah Downs, RD: “For parents on the go, I would recommend the following options:

1. Pack milk in a lunch box or cooler with an ice pack to ensure it stays cool.
2. Purchase shelf-safe milk (make sure it has the UHT label on the package too!). Also, remember that after this milk is opened it should be treated like regular milk and kept cool at 40° F or cooler.
3. It’s important to remember that opened milk, regardless of the type, should never be left in temperatures above 40° F for more than two hours.”

Although we may not figure out who was responsible for leaving the milk on the counter, these guidelines will help us stay safe and enjoy nutritious milk!

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You may have been seeing signs or hearing rumblings of sprouted grains – on television, on food packaging, from friends or online. What’s the big deal, and what are sprouted grains, anyway? We asked Anne Cundiff, RD, LD, FAND, for some answers.

We’ve heard people talking about sprouted grains. Can you tell us what sprouted grains are? Are they the same as ancient grains?

Anne Cundiff:

Sprouted grains are whole grains or seeds that germinate and grow on their own by submerging and soaking in water and then placing in the right conditions to sprout. All the components of the grain or seed must be present: bran, germ and endosperm. Sprouted grains come from whole grains and ancient grains, so there isn’t a difference in the grain component, but there can be differences in nutrition, health benefits and tastes/textures.

What types of food are sprouted grains found in? Where are sprouted grains products located in the grocery store?

Anne Cundiff:

Sprouted grains are going to be in the form of a product made from the grains. The most common sprouted and easy-to-find foods are breads, tortillas and crackers. Most of these items are found in the specialty health sections of grocery stores.

Are sprouted grains the next big food trend?

Anne Cundiff:

I think sprouted grains have always been trendy, but they’re gaining momentum. I have had more and more requests and interest from consumers on sprouted grain products, not only for their health benefits but for the delicious flavors and textures sprouted grains bring to different products. Toasted sprouted bread with natural peanut butter is one of my favorites!

Are there any nutritional benefits to eating sprouted grains versus other types of grains?

Anne Cundiff:

There may be nutritional benefits to eating sprouted grains, but it really depends on the grain and what nutritional benefits it has originally. It really depends on the type of grain that is used for sprouting. A few different health benefits may include increased vitamin concentration, increased fiber content and increased absorption of certain minerals, such as iron, by the body.

Do people with gluten sensitivity or intolerance need to worry about consuming sprouted grains?

Anne Cundiff:

Yes, always. If a person has a gluten intolerance or sensitivity, they still need to choose sprouted gluten-free or wheat-free grains such as millet, quinoa and rice. There is a possibility that some methods of sprouting may reduce the gluten in the grain, but it is best practice to consume grains that are always gluten-free to be safe.

Do you eat sprouted grains? Tell us some of your favorites!

_{The image “Sprouted Wheat Berries” by Nourishing Cook is licensed under CC BY 2.0.}

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1. How many types of cherries are there?

While there are many varieties of cherries, there are two main types: sweet and sour (or sometimes called tart). While both are packed with nutrients, sour cherries are more nutrient dense (more nutrients with fewer calories).

2. Can cherries act as a sleep aid?

Tart cherries are one of nature’s sources of melatonin, which helps regulates the sleep cycle. Researchers believe it’s the combination of melatonin and the anthocyanins in tart cherries that might help you sleep better at night.^1,2,3

3. Are cherries a good choice for someone with diabetes? 

While the treatment and diet plan for every diabetic is different, cherries can be a great addition to most types of diets. Be sure to work with your doctor and registered dietitian to figure out how to add these nutrient powerhouses into your diet.

4. Is it true that tart cherries can help reduce muscle soreness after exercise?

Tart cherries are high in anthocyanins, an antioxidant that gives them their vibrant red color and can help reduce inflammation. Also, because of the anti-inflammatory properties of tart cherries specifically, many athletes drink tart cherry juice to help ease muscle soreness and assist with faster recovery. ⁴

5. Can cherries be poisonous? 

You would have to eat A TON of cherries AND their pits in order for any chance of poisoning to occur and even then it is very unlikely. Moral of the story? Avoid the pits.

Tart cherries contain melatonin and may be helpful for getting a good night’s rest.
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_Resources:

1. _{Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 2012;51:909-916.} 
2. _{Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study. J Med Food 2010;13:579-583.} 
3. _{Liu AG, Tipton RC, Pan W, Finley JW, Prudente A, Karki N, Losso JN, Greenway FL. Tart Cherry Juice Increases Sleep Time in Older Adults with Insomnia. Experimental Biology 2014. San Diego, CA. April 28, 2014.}
4. _{Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, Shave RE, Howatson SA. Influence of tart cherry juice on indices of recovery following marathon running. Scand. J. Med. Sci. Sports. 2010 Dec;20(6):843-52.}
   

_{“Tart” by Andrew McFarlane is licensed under CC BY NC 2.0}

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The official definition from the Whole Grains Council is:

“Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed. This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain.”

We asked registered dietitian Sarah Downs for the 411. What are the different types of whole grains?

Downs: “There are many types of whole grains, which makes it fun (and easy!) to incorporate them into your diet. Some of the most well-known include amaranth, barley, buckwheat, corn (popcorn included!), millet, oats, quinoa, brown and colored rice, rye, sorghum, teff, triticale, wheat (like spelt, farro, Kamut, durum and bulgur) and wild rice.”

Are whole grains healthy?

Downs: “YES! Whole grains contain many different nutrients (some more than others) including protein, fiber, iron, magnesium, phosphorus, zinc, copper, selenium, manganese, and B vitamins.  Also, studies have shown that eating whole grains as part of an overall healthy diet instead of refined grains may lower the risk of many chronic diseases.”

What’s the difference between whole grain and whole wheat?

Downs: “Whole wheat is a kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat.”

How do I know if something is whole grain?

Downs: “1. Look for the Whole Grain Stamp. The 100% stamp means that a food contains at least one full serving of whole grain in each serving and that all of the grain is whole. The basic stamp appears on products that contain at least half a serving of whole grain per serving.

2. Take a look at the ingredient list found on the nutrition facts panel. If the first ingredient listed contains the word “whole” it is likely (not guaranteed) that the product is mostly whole grain.”

How do you know if a food contains whole grains?
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What’s your favorite way to incorporate whole grains into your diet?

I love a traditional peanut butter and jelly sandwich on 100% whole grain sprouted bread. I also like to make hot cereal with oats and quinoa for a fiber-filled breakfast. Top it off with some fruit and nuts for a meal that keeps you full until lunchtime.

For additional resources:

The Whole Grains Council

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The World Health Organization (WHO) says the fundamental cause of childhood obesity is an “energy imbalance between calories consumed and calories expended.” If left untreated in childhood, obesity can lead to cardiovascular disease, diabetes, certain types of cancer and other health issues in adulthood. The WHO also notes the increase in childhood obesity globally is attributable to many factors including a global shift to diets that are energy dense, those that are high in fat and calories but low in vitamins and minerals.

While the study suggests that lack of physical activity is the biggest predictor of childhood obesity, Connie Diekman says other factors can contribute to obesity as well. “The study pointed to several behavioral risk factors – low physical activity, high TV viewing and short sleep – with each contributing in a different way. Overall, the study found that sedentary behavior is a key risk, and time spent in front of a TV is one of the strongest factors associated with obesity and inactivity,” she said.

Findings from the study reinforce those of other studies showing that a sedentary lifestyle and lack of sleep play critical roles in weight management and the risk of obesity. But while previous studies have indicated socioeconomic factors play a large role in childhood obesity, findings from this study suggest positive impacts of physical activity on obesity risk are similar regardless of income, geographic location or cultural differences. According to our own nutrition advisor Sarah Downs, RD, MBA, “The bottom line is that physical activity is important for everyone.”

So what can parents do to help reduce the risk of obesity in their children?

“As a registered dietitian, my message is for parents to always be a good role model for your children. How? Show them:

• how to make, and enjoy healthier food choices
• how to enjoy appropriate portions
• how to incorporate physical activities to establish a healthy lifestyle

“Being a good role model and doing things together are two very good ways to help kids develop healthy lifestyle patterns,” said Diekman.

So how much exercise should our kids be getting?

According to Diekman, the 2008 Guidelines for Physical Activity for Americans is a great guide for kids aged six and older. “In those guidelines, it is recommended that children and adolescents do 60 minutes of activity daily. While this might seem like a lot, this can include sports, walking, bike riding, games and many activities that kids would consider fun,” she said.

_{The image “Videogame” by dave.see is licensed under CC BY 2.0.}

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Carolyn O’Neil, RD: “Registered dietitian nutritionists (RDNs) are advocates for advancing the nutritional status of Americans and people around the world. We provide sound nutritional advice, whether it’s for weight loss, managing chronic diseases, or navigating food allergies or intolerances. So what makes us experts?

Registered dietitian nutritionists meet stringent academic and professional requirements, including earning at least a bachelor’s degree, completing a supervised practice program and passing a registration examination. RDNs must also complete continuing professional educational requirements to maintain registration. More than half of all RDNs have also earned master’s degrees or higher.

“It’s no secret that the nutritional health of our nation is of peak concern,” said registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics Tamara Melton. “That’s why it’s important to take a moment to remind consumers where they can go to seek expert clarification in the muddy sea of nutrition advice – the registered dietitian nutritionist.”

“Virtually anyone can call him or herself a ‘nutritionist,'” Melton said. “In these cases, consumers don’t know if the individual has five minutes or five years of experience – or any training at all. But when you consult a registered dietitian nutritionist, you can know you are receiving advice from an educated, trained and trusted expert.”

The majority of RDNs work in the treatment and prevention of disease (administering medical nutrition therapy, as part of medical teams), often in hospitals, HMOs, public health clinics, nursing homes or other health care facilities. Additionally, RDNs work throughout the community in schools, fitness centers, food management, food industry, universities, research and private practice.

“Consumers and health professional alike can seek the expert guidance of an RDN virtually anywhere and anytime food plays a role” Melton said. “From football fields to crop fields, school cafeterias to home kitchens, grocery store aisles to the halls of Congress, RDNs are working to help all Americans improve their health, prevent and manage disease and achieve and maintain a healthy weight, all through the power of food and nutrition.”

If you need a pro to help you remember what you should be eating for good health and great taste, I suggest working with a registered dietitian. You’ve got a hair dresser, right? Favorite nail place? Dental hygienist? Maybe even a personal trainer? How about adding an RDN to your health and beauty team?

To learn more about what a registered dietitian nutritionist can do for you and find an RDN in your area, visit www.eatright.org.

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