What exactly is vitamin D and why is it important? 

Vitamin D is both a nutrient that we eat and a hormone that our bodies produce. It is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. The body also manufactures vitamin D from cholesterol, through a process triggered by the action of sunlight on unprotected skin (be careful to avoid extended exposure to sunlight without sunscreen; 5-15 minutes — depending on skin pigment — each day is all you need). Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, which are both important for building bones and helping protect against the loss of bone mass. Vitamin D has also been shown to help with cell growth, reduction of inflammation, and neuromuscular and immune function.

How much vitamin D do you need? 

The chart below shows the recommendations put forth from the Institute of Medicine in 2010; however, many vitamin D experts argue that these recommendations are not enough. The best sources of vitamin D are from sun exposure and foods containing vitamin D.

There are also several groups who are at risk of vitamin D deficiency for a number of reasons, and they may require a dietary supplement to meet their needs. These groups include:

• breast-fed infants
• older adults
• people with limited sun exposure
• people with dark skin
• people with inflammatory bowel disease and other fat malabsorption conditions
• people who are obese or who have undergone a gastric bypass surgery

It is important to have your doctor check your vitamin D levels annually to make sure you are not deficient.

What foods contain vitamin D? 

There are three ways to get vitamin D:

1. from the sun
2. from your diet
3. from supplements

Very few foods contain vitamin D naturally, but many foods are fortified with vitamin D.

So which foods naturally have the best source of vitamin D?

• salmon
• mackerel
• mushrooms (if grown under UV lights)

Other foods that contain vitamin D include:

• cod liver oil
• canned tuna or sardines
• milk or yogurt that has been fortified with vitamin D
• beef or calf liver
• egg yolks
• cheese

Be sure to check the Nutrition Facts label for vitamin D content.

_{The image “Symetrique” by fdecomite is licensed under CC BY 2.0.}

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How many vegetables do I need to eat each day?

Sarah Downs, RD: “It depends on the age, activity level and gender, but ranges from one cup to three cups per day. Generally, one cup of raw or cooked vegetables or vegetable juice or two cups of raw leafy greens can be considered as one cup from the vegetable group. For additional information on serving sizes and recommendations per age group, Choose MyPlate is a great resource.”

What are the best types of vegetables to eat?

Sarah Downs, RD: “Any vegetable or 100 percent vegetable juice counts as a member of the vegetable group. Veggies can be raw or cooked, fresh, frozen, canned or dried and may be whole, mashed or cut. Based on their nutrient content, vegetables are organized into five subgroups:

1. dark green vegetables
2. starchy vegetables
3. red and orange vegetables
4. beans and peas
5. other vegetables

It is a good idea to choose a variety of vegetables from the different groups above because they offer distinctive nutrients and health benefits.”

What makes a vegetable a vegetable and not a fruit (i.e., tomatoes)?

Sarah Downs, RD: “From a botanist’s (someone who studies plants) point of view, fruits are the part of the plant that develops from a flower and contains the seeds. Vegetables are the other part of the plant — this includes the stems, leaves and roots. From a culinary point of view, vegetables are less sweet and fruits are typically sweeter and more tart. When it comes to nutrition, fruits and vegetables are similar in that they are typically low in calories, high in fiber and antioxidants and loaded with vitamins and minerals.”

Does vegetable juice count?

Sarah Downs, RD: “It is best to eat the whole vegetable because of the insoluble fiber it provides. However, vegetable juice is okay to consume as one to two servings of vegetables. It is important you choose 100 percent vegetable juice and be mindful of the sodium content in some of the veggie juices.”

What’s the best way to prepare vegetables?

Sarah Downs, RD: “Any technique is great, except for deep frying or adding calorie-dense cream/cheese sauces. Whatever way you choose to cook veggies (boil, bake, microwave, or even raw) is fine, as long as you are eating plenty of vegetables to begin with. By experimenting with different techniques, you may be able to find the ways you enjoy them best!”

Are fresh veggies better than frozen or canned?

Sarah Downs, RD: “When fresh vegetables are consumed in season, they often may taste better to some, but when it comes to nutrition they are the same. In fact, many times frozen vegetables are flash frozen at their peak ripeness so their nutrient content may be slightly higher than fresh vegetables. The benefits of frozen and canned vegetables is that they are affordable even when they are out of season and you will still get the same amount of nutrients. It is important to read the label and look at the amount of sodium in canned vegetables. There are many varieties that are low sodium; if not, you can rinse your canned beans and veggies to remove some of the sodium.”

There is no “one size fits all” approach to consuming fruits and vegetables, and it’s great to have the choice of whether to purchase fresh, frozen or canned. Check out some additional information on this topic:

• Fresh, Frozen, Canned, Dehydrated: Healthy Eating Year-Round
• Are Fresh Fruits and Vegetables Better than Canned or Frozen Produce?

I’m on a budget but want to eat more vegetables. How do I do that?

Sarah Downs, RD:

• Buy in season: While most vegetables are available year-round, some are less expensive when they are in season. Also, remember that all forms of fruits and vegetables are nutritious. Canned and frozen can be budget-friendly options to consider.
• Buy more: When there are specials, buy extra. They can be frozen to use later or used in a dish that can be frozen for later.

Vegetables don’t taste good to me. How can I enhance the flavor and make them more enjoyable for me to eat?

Sarah Downs, RD:

• Pair with cheese. A sprinkle of Parmesan or mozzarella cheese usually does the trick.
• Get tangy and add a splash of citrus juice on top. Lemon is my favorite!
• Experiment with different types of herbs and spices.
• Turn up the heat by adding a chopped jalapeno pepper or red chili flakes to your next dish.
• Stuff your veggies. Bell peppers, mushroom caps, tomatoes and artichokes are perfect for stuffing, baking and roasting. I like to stuff veggies with ground beef or turkey, rice and black beans for a protein-and veggie packed-entree!

What’s your favorite vegetable?

Sarah Downs, RD: “My favorite vegetable is raw carrots — I love the crunch!”

_{The image “Vegetables” by Daniel Cukier is licensed under CC BY ND 2.0.}

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Who?

The Food and Drug Administration (FDA) is an agency within the U.S. Department of Health and Human Services. They are responsible for ensuring the safety and security of drugs, medical devices, vaccines, food supply, cosmetics, dietary supplements, products that give off electronic radiation and tobacco products.

What?

The FDA has finalized its determination that partially hydrogenated oils (PHOs), the primary dietary source of artificial trans fats in processed foods, are not “generally recognized as safe,” or GRAS. Companies will have three years to remove artificial trans fats from their products. They may petition the FDA for a food additive permit (FAP) to use trans fats and the agency will assess whether there is a “reasonable certainty of no harm” associated with the uses defined in the petition.

When?

Food companies will have three years to remove artificial trans fats from their products. This will allow companies to either reformulate products or submit a petition to the FDA to permit specific uses of PHOs. Following the compliance period, no trans fats can be added to human food unless they are otherwise approved by the FDA.

Why?

The FDA has ruled that partially hydrogenated oils are no longer “generally recognized as safe,” or GRAS. This decision comes from extensive research into the effects of PHOs and input from numerous influential stakeholders.

In 2009, a heart disease researcher filed a petition with the FDA to request a ban on trans fats in the food industry. In 2013, the agency made a tentative ruling that trans fats were no longer safe based on years of public comment and scientific review. The FDA Commissioner at the time, Margaret A. Hamburg, MD, stated, “The FDA’s action today is an important step toward protecting more Americans from the potential dangers of trans fat. Further reduction in the amount of trans fat in the American diet could prevent an additional 20,000 heart attacks and 7,000 deaths from heart disease each year – a critical step in the protection of Americans’ health.”

The agency estimates that between 2003 and 2012, consumer trans fat consumption decreased by about 78 percent. Likely key factors in this decline are the 2006 trans fat mandatory labeling and industry reformulation of foods. Yet, while numbers are at an all-time low, the Institute of Medicine and Scientific Report of the 2015 Dietary Guidelines Advisory Committee recommend that consumption of trans fat be a very small part of a nutritionally-balanced diet. Research has continued to show that eating a diet rich in trans fat is linked to heart disease and memory loss.

What’s Next?

Because food companies will have three years to implement this change, the current labeling standards will remain. Presently, foods are allowed to be labeled as having “0” grams trans fat if they contain less than 0.5 grams of trans fat per serving. For now, the FDA is advising consumers to look at the ingredients list on packaged foods to make sure they don’t contain partially hydrogenated oils.

It is important to note that there will still be some trans fats in the food supply from those that occur naturally in meat and dairy products. These amounts will not be targeted because the small amount isn’t considered a major public health threat by itself.

Other Questions About this Decision

What will companies use instead?

Food scientists have been working hard to find out how to substitute other fats in many different items. One type of substitution that has shown promise is high-oleic oils. These oils are stable and do not need hydrogenation, thus eliminating trans fats in the resulting product. It will allow food companies to eliminate trans fats and to lower saturated fat content in food without sacrificing flavor.

Will I notice this change in the foods I consume?

From a taste perspective, probably not. PHOs do not have particular flavor and scientists have been working to make substitutions that don’t compromise the taste, texture and shelf life of the food.

Image: “forty ninth parallel” by Kenny Louie is licensed under CC BY 2.0.

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