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Health Claims: Can you believe everything you read?
As individuals become more interested in choosing healthy foods, more people are relying on the food label for truthful information. We know that the Nutrition Facts panel on the label is regulated by the Food and Drug Administration (FDA) but is everything else you read on the label true? Not necessarily.
Nowadays, marketers of everything from chewing gum to breakfast cereal make claims about their product hoping that you will believe that what they are selling is somehow good for you. Here’s how to tell one claim from another:
Solid Health Claim-
These are reliable claims based on solid evidence. These claims name a specific disease like cancer, stroke, or heart disease and usually refer to a “diet” that is low (or high) in some nutrient and can’t appear on unhealthy or empty-calorie foods. These claims are pre-approved by the FDA.
Preliminary Health Claims-
These are UNRELIABLE claims based on incomplete, shaky evidence. They have a disclaimer that sounds cautious (“the FDA has determined that this evidence is limited and not conclusive”) or even silly (“the FDA concludes that there is little scientific evidence supporting this claim”). These claims can not appear on unhealthy or empty-calorie foods.
Structure/Function Claims-
These unreliable claims require no approval-in practice, that may mean no evidence. Instead of diseases, look for words like “maintains,” “supports,” and “enhances” and phrases like “optimizes bone health”. These claims can appear on any food and really do not signify that a true relationship exists.
Try to remember what you already know about healthy eating when you go to the supermarket and rather than relying on claims, look at the Nutrition Facts panel which tells you exactly what amount of macro- (carbs, protein and fats) and micro-(vitamins and minerals) nutrients are in the food you are trying to evaluate.
Source: Nutrition Action Health Letter, June 2003.
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Can you eat meat and still be a vegetarian? The American Dietetic Association takes a new stand on vegetarian diets
According the American Dietetic Association and the Dietitians of Canada’s new position statement on vegetarianism, appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.
Can you eat meat and still be a vegetarian? No. Here are the various levels of vegetarianism defined:
A vegetarian does not eat meat, fish, or fowl or products containing these foods.
A lacto-ovo-vegetarian eats a diet based on grains, vegetables, fruits, legumes, seeds nuts, dairy products, but excludes meat, fish, and fowl.
A lacto-vegetarian excludes eggs in addition to meat, fish and fowl.
A vegan is a total vegetarian – excluding dairy and other animal products.
A vegetarian diet offers a number of benefits, including: lower levels of saturated fat, cholesterol, and animal protein and higher levels of carbohydrates, fiber, magnesium, folate and antioxidants such as vitamin C and E.
There is growing interest and appreciation for plant-based diets and the number of vegetarians in the United States and Canada is expected to increase over the next decade. The vegetarian based diet is also supported by many other leading national organizations. The American Heart Association recommends choosing a balanced diet with an emphasis on vegetables, grains, and fruits and the American Cancer Society recommends choosing most food from plant based sources.
Nutrient concerns
While it may take some focus for a vegetarian, protein requirements can be satisfied with the use of beans and soy products in place of other protein sources. Beans in soups and salads and products such as veggie burgers, soy milk and cheeses can make it easier for vegetarians to fulfill their requirements.
Some people worry about iron intake when considering a vegetarian diet but past studies indicate that the incidence of iron deficiency anemia among vegetarians is similar to that of non-vegetarians because Vitamin C and other organic acids found in fruits and vegetables can actually enhance iron absorption.
Other nutrients a poorly planned vegetarian diet may fall short in are B-12, calcium, vitamin D, zinc and omega 3 fatty acids. By carefully considering choices as well as food preparation techniques, low intakes can be avoided.
The benefits of vegetarianism
Vegetarians are less likely to be obese, have lower rates of heart disease, hypertension, diabetes and certain cancers. In addition, past research shows that diets high in antioxidants (such as is common with a vegetarian diet) have been found to protect cognitive function, thereby lowering the risk of dementia and Alzheimer’s.
The Bottom line: With careful planning, a vegetarian diet is not only beneficial, but has numerous health benefits. Try it…you’ll like it.
Considering adopting a vegetarian lifestyle? Meet with one of our expert nutritionists to plan a well balanced diet that is right for you. Activity levels, gender, lifestyle and age group all have different recommendations and special consideration should be made when planning a vegetarian diet. Email us at nutritionist@sensiblenutrition.com to set up a one-to-one session in person or over the internet. Go to www.sensiblenutrition.com for more information.
Vegetarian web resource:
Food and Nutrition Information Center, USDA:
http://www.nal.usda.gov/fnic/etext/000058.htm , Loma Linda University Vegetarian Nutrition & Health Letter http://www.llu.edu/llu/vegetarian/vegnews.htm
VegRD: http://vegrd.vegan.com/
Source: Journal of the American Dietetic Association, 2003;103:748-765.
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Ways to reduce your intake of harmful dioxins
A report from the Institute of Medicine of the National Academies suggests that a strategy needs to be developed to help individuals reduce their exposure to dioxins in foods. Dioxins are long-lasting compounds that accumulate in the body fat of animals and people. Although dioxins are ubiquitous in the environment, the fats in meat, poultry, fatty fish, whole milk, and full-fat dairy products are the principal source of most people's exposure. However, fetal and infant exposure depends on the amount in the mother's body because these compounds can cross the placenta and also collect in the fat in breast milk.
Fetuses and infants are especially sensitive to the effects of these and other toxic compounds. Therefore, it is important to reduce girls' and women's exposure to dioxins in foods during the years well before childbearing, so that less of these compounds accumulate in their bodies and are passed on through the placenta and breast milk, the report adds. By promoting compliance with current dietary recommendations to consume less animal fat -- where dioxins primarily collect – we could all reduce our exposure to these compounds.
"Because the risks posed by the amount of dioxins found in foods have yet to be determined, we are recommending simple, prudent steps to further reduce dioxin exposure while data are gathered that will clarify the risks, " said Robert Lawrence, associate dean for professional practice and programs, Bloomberg School of Public Health, Johns Hopkins University, Baltimore, and chair of the committee that wrote the report.
High levels of dioxins have been linked to endocrine-related conditions, developmental problems, and susceptibility to cancer, among other health hazards. However, more research is needed to discern whether small amounts of dioxins are toxic and at what levels they begin to pose risks. Further improvements in analytical tools and methods will enable researchers to better characterize any possible risks associated with low-level exposure.
Promoting compliance with the Dietary Guidelines for Americans on consumption of saturated fats and fats in general would minimize people's dioxin exposure without compromising their intake of nutrients. Because of the health benefits associated with omega-3 fatty acids in fish and the difficulty of trimming fat from fish, the committee did not recommend that people reduce their consumption of fatty fish below the currently recommended two servings per week.
Bottom line: To minimize your intake of dioxins, until more information becomes available, limit your intake of fats in meat, poultry, whole milk, and full-fat dairy products.
As individuals become more interested in choosing healthy foods, more people are relying on the food label for truthful information. We know that the Nutrition Facts panel on the label is regulated by the Food and Drug Administration (FDA) but is everything else you read on the label true? Not necessarily.
Nowadays, marketers of everything from chewing gum to breakfast cereal make claims about their product hoping that you will believe that what they are selling is somehow good for you. Here’s how to tell one claim from another:
Solid Health Claim-
These are reliable claims based on solid evidence. These claims name a specific disease like cancer, stroke, or heart disease and usually refer to a “diet” that is low (or high) in some nutrient and can’t appear on unhealthy or empty-calorie foods. These claims are pre-approved by the FDA.
Preliminary Health Claims-
These are UNRELIABLE claims based on incomplete, shaky evidence. They have a disclaimer that sounds cautious (“the FDA has determined that this evidence is limited and not conclusive”) or even silly (“the FDA concludes that there is little scientific evidence supporting this claim”). These claims can not appear on unhealthy or empty-calorie foods.
Structure/Function Claims-
These unreliable claims require no approval-in practice, that may mean no evidence. Instead of diseases, look for words like “maintains,” “supports,” and “enhances” and phrases like “optimizes bone health”. These claims can appear on any food and really do not signify that a true relationship exists.
Try to remember what you already know about healthy eating when you go to the supermarket and rather than relying on claims, look at the Nutrition Facts panel which tells you exactly what amount of macro- (carbs, protein and fats) and micro-(vitamins and minerals) nutrients are in the food you are trying to evaluate.
Source: Nutrition Action Health Letter, June 2003.
Return to menu
Can you eat meat and still be a vegetarian? The American Dietetic Association takes a new stand on vegetarian diets
According the American Dietetic Association and the Dietitians of Canada’s new position statement on vegetarianism, appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.
Can you eat meat and still be a vegetarian? No. Here are the various levels of vegetarianism defined:
A vegetarian does not eat meat, fish, or fowl or products containing these foods.
A lacto-ovo-vegetarian eats a diet based on grains, vegetables, fruits, legumes, seeds nuts, dairy products, but excludes meat, fish, and fowl.
A lacto-vegetarian excludes eggs in addition to meat, fish and fowl.
A vegan is a total vegetarian – excluding dairy and other animal products.
A vegetarian diet offers a number of benefits, including: lower levels of saturated fat, cholesterol, and animal protein and higher levels of carbohydrates, fiber, magnesium, folate and antioxidants such as vitamin C and E.
There is growing interest and appreciation for plant-based diets and the number of vegetarians in the United States and Canada is expected to increase over the next decade. The vegetarian based diet is also supported by many other leading national organizations. The American Heart Association recommends choosing a balanced diet with an emphasis on vegetables, grains, and fruits and the American Cancer Society recommends choosing most food from plant based sources.
Nutrient concerns
While it may take some focus for a vegetarian, protein requirements can be satisfied with the use of beans and soy products in place of other protein sources. Beans in soups and salads and products such as veggie burgers, soy milk and cheeses can make it easier for vegetarians to fulfill their requirements.
Some people worry about iron intake when considering a vegetarian diet but past studies indicate that the incidence of iron deficiency anemia among vegetarians is similar to that of non-vegetarians because Vitamin C and other organic acids found in fruits and vegetables can actually enhance iron absorption.
Other nutrients a poorly planned vegetarian diet may fall short in are B-12, calcium, vitamin D, zinc and omega 3 fatty acids. By carefully considering choices as well as food preparation techniques, low intakes can be avoided.
The benefits of vegetarianism
Vegetarians are less likely to be obese, have lower rates of heart disease, hypertension, diabetes and certain cancers. In addition, past research shows that diets high in antioxidants (such as is common with a vegetarian diet) have been found to protect cognitive function, thereby lowering the risk of dementia and Alzheimer’s.
The Bottom line: With careful planning, a vegetarian diet is not only beneficial, but has numerous health benefits. Try it…you’ll like it.
Considering adopting a vegetarian lifestyle? Meet with one of our expert nutritionists to plan a well balanced diet that is right for you. Activity levels, gender, lifestyle and age group all have different recommendations and special consideration should be made when planning a vegetarian diet. Email us at nutritionist@sensiblenutrition.com to set up a one-to-one session in person or over the internet. Go to www.sensiblenutrition.com for more information.
Vegetarian web resource:
Food and Nutrition Information Center, USDA:
http://www.nal.usda.gov/fnic/etext/000058.htm , Loma Linda University Vegetarian Nutrition & Health Letter http://www.llu.edu/llu/vegetarian/vegnews.htm
VegRD: http://vegrd.vegan.com/
Source: Journal of the American Dietetic Association, 2003;103:748-765.
Return to menu
Ways to reduce your intake of harmful dioxins
A report from the Institute of Medicine of the National Academies suggests that a strategy needs to be developed to help individuals reduce their exposure to dioxins in foods. Dioxins are long-lasting compounds that accumulate in the body fat of animals and people. Although dioxins are ubiquitous in the environment, the fats in meat, poultry, fatty fish, whole milk, and full-fat dairy products are the principal source of most people's exposure. However, fetal and infant exposure depends on the amount in the mother's body because these compounds can cross the placenta and also collect in the fat in breast milk.
Fetuses and infants are especially sensitive to the effects of these and other toxic compounds. Therefore, it is important to reduce girls' and women's exposure to dioxins in foods during the years well before childbearing, so that less of these compounds accumulate in their bodies and are passed on through the placenta and breast milk, the report adds. By promoting compliance with current dietary recommendations to consume less animal fat -- where dioxins primarily collect – we could all reduce our exposure to these compounds.
"Because the risks posed by the amount of dioxins found in foods have yet to be determined, we are recommending simple, prudent steps to further reduce dioxin exposure while data are gathered that will clarify the risks, " said Robert Lawrence, associate dean for professional practice and programs, Bloomberg School of Public Health, Johns Hopkins University, Baltimore, and chair of the committee that wrote the report.
High levels of dioxins have been linked to endocrine-related conditions, developmental problems, and susceptibility to cancer, among other health hazards. However, more research is needed to discern whether small amounts of dioxins are toxic and at what levels they begin to pose risks. Further improvements in analytical tools and methods will enable researchers to better characterize any possible risks associated with low-level exposure.
Promoting compliance with the Dietary Guidelines for Americans on consumption of saturated fats and fats in general would minimize people's dioxin exposure without compromising their intake of nutrients. Because of the health benefits associated with omega-3 fatty acids in fish and the difficulty of trimming fat from fish, the committee did not recommend that people reduce their consumption of fatty fish below the currently recommended two servings per week.
Bottom line: To minimize your intake of dioxins, until more information becomes available, limit your intake of fats in meat, poultry, whole milk, and full-fat dairy products.