Tag Archives: Healthy Diet

Health: ‘Gut Microbiomes – Enabler Of Longer Lives’

Microbiomes are complex microbial ecosystems, and amongst those found in and on human body, gut microbiome is the most complex. It performs important functions, and is increasingly recognized as a key element influencing long-life health. Specific nutritional components, such as prebiotics and probiotics, can be used to shape healthy gut microbiome. Nestlé Research has made significant contributions in this field for over 30 years.

Health: ‘What Influences Gut Microbiome’ (Video)

The microbiota is a dynamic community that evolves through the lifetime of an individual, being influenced by multiple factors. Nutrition is essential in the process of establishing a healthy gut microbiome, with a key role of breastfeeding in early months, and important role of diverse diet to stimulate maturation of diverse gut microbiome.

Prebiotics, probiotics and synbiotics are key tools to boost the development of an age-appropriate microbiota and its related benefits, like healthy immune development and a basis for a resilient microbiota throughout life.

Healthy Diets: Balanced Carbohydrate Ratio – Low Free Sugars + High Fiber

Are all carbohydrates equally important to you? Considering carbohydrate quantity but also quality has a crucial importance for a healthy and balanced nutrition. Balanced Carbohydrate Ratio has been developed and scientifically proven in order to identify products and diets with the most optimal carbohydrate content.

Nutrition: ‘Healthy Eating With Diabetes’ (Video)

Making changes in the way you eat can be difficult. Learn about small steps for healthy eating to help you manage your weight. For more information, visit https://www.niddk.nih.gov/health-info…

Infographics: “Reducing Salt In Diet & Foods To Improve Blood Pressure”

Tip To Improve Blood Pressure - Infographic - Eufic

Does reducing salt improve our blood pressure?

There is consistent evidence that moderate reductions (i.e. a decrease of 3 to 5 g or ½ to 1 teaspoon a day) in salt intake can lead to a reduction in blood pressure.5,6 However, these effects may not be the same for everyone and will depend on an individual’s starting blood pressure (greater benefits are seen in those with higher blood pressure), their current level of salt intake, genetics, disease status and medication use.

It is important to note that salt is not the only lifestyle factor that can influence our blood pressure. Other factors such as eating enough potassium, maintaining a healthy body weight, not smoking, and being physically active are also important when it comes to reducing blood pressure. You can find 7 lifestyle tips to help reduce blood pressure here.

High salt foods:

  • Processed meats such as bacon, salami, sausages and ham
  • Cheeses
  • Gravy granules, stock cubes, yeast extracts
  • Olives, pickles and other pickled foods
  • Salted and dry-roasted nuts and crisps
  • Salted and smoked meat and fish
  • Sauces: soy sauce, ketchup, mayonnaise, BBQ sauce

How Much Salt Is Too Much Salt - Infographic Eufic

What is salt?

Salt is the common name for sodium chloride (or NaCl). It consists of 40% sodium and 60% chloride. In other words, 2.5 g of salt contains 1 g of sodium and 1.5 g of chloride.

Why do we need salt?

Both sodium and chloride are essential for many body functions. They help regulate blood pressure, control fluid balance, maintain the right conditions for muscle and nerve function and allow for the absorption and transport of nutrients across cell membranes. Chloride is also used to produce stomach acid (hydrochloric acid, HCl) which helps us digest foods.

How much salt do we need per day?

The exact minimum daily requirement for salt is unknown, but it is thought to be around 1.25 g – 2.5 g (0.5 – 1 g sodium) per day.1 As salt is found in a large variety of foods the risk of deficiency is low.1,2 The European Food Safety Authority (EFSA) has stated that a salt intake of 5 g per day (equivalent to 2 g of sodium) is sufficient to meet both our sodium and chloride requirements as well as reduce our risk of high blood pressure and heart disease.1,2 This is equivalent to around 1 teaspoon of salt per day from all sources.

Both sodium and chloride are released from our body through our urine and when we sweat. This means bouts of heavy sweating such as during exercise can increase our salt requirements slightly. However, as most people consume well above required levels it is usually not necessary to increase salt intake during these conditions.1

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Medical Podcasts: A Clinical Review Of “The Pritikin Diet” (JAMA)

JAMA Clinical Reviews LogoNathan Pritikin was a college dropout who became an entrepreneur. While doing research for the government during World War II, he observed that populations that had extremely limited food availability because of the war had substantially reduced mortality from cardiovascular disease—something unexpected at a time when cardiovascular disease was thought to be due to stress. 

After the war when food became more available CVD death rates went back up, resulting in Pritikin concluding that CVD was related to diet. Pritikin devised his own very low-fat diet that bears his name and the diet is still in use 65 years later.

Diet Study: “Moderate Egg Consumption” Does Not Increase Cardiovascular Disease Risk (The BMJ)

From a BMJ Research online study (March 4, 2020):

BMJ Open Access logoWe found no association between egg consumption and risk of cardiovascular disease in three large US cohorts. Results from the updated meta-analysis lend further support to the overall lack of an association between moderate egg consumption (up to one egg per day) and cardiovascular disease risk. 

One Large Egg Nutrition factsEggs are a major source of dietary cholesterol, but they are also an affordable source of high quality protein, iron, unsaturated fatty acids, phospholipids, and carotenoids.

Introduction: In the United States, cardiovascular disease is the leading cause of death in men and women. Diet and lifestyle undisputedly play a major part in the development of cardiovascular disease. In the past, limiting dietary cholesterol intake to 300 mg per day was widely recommended to prevent cardiovascular disease. However, because of the weak association between dietary cholesterol and blood cholesterol, and considering that dietary cholesterol is no longer a nutrient of concern for overconsumption, the most recent 2015 dietary guidelines for Americans did not carry forward this recommendation.

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