Sound Bites A Nutrition Podcast

Changing the Dialogue Around Science From research related to COVID-19 to more sustainable foods, scientists are developing amazing new ways to build and support a healthier planet. But if the vast majority of the world's population cannot access and benefit from these incredible innovations, their value is limited. Dr. Michelle McMurry-Heath, the head of the Biotechnology Innovation Organization, tells us that the distribution of scientific progress is the social justice issue of our age. She discusses how biotechnology can help solve food safety, sustainability and food access issues – and the importance of delivering these advancements into people's lives no matter where or how they live. Tune in to this episode with guest Dr. Michelle McMurry-Heath to learn about: the intersection of science and social justice the important role that science, biotechnology and innovation play in human health, environmental stewardship and sustainable agriculture broadening access to scientific progress so more people from diverse backgrounds can benefit from cutting-edge innovation social justice advocacy McMurry-Heath's new book "Just Science" coming out soon helpful resources and takeaways for the general public and healthcare professionals to learn more and get involved Full shownotes and resources at: https://soundbitesrd.com/211

All parents want what is best for their child and that includes growing up strong, healthy, and enjoying a wide variety of foods. However, children may go through a period of "picky eating" which can start at any age, but it is most common in toddlers. The introduction of new tastes, textures, smells and temperatures can be frightening to a child. It's important to provide parents with strategies and reassurance that picky eating is part of normal development. It's also important for health professionals to assess if picky eating is influencing weight changes, nutrient deficiencies or ARFID (Avoidant Restrictive Food Intake Disorder) which is an extreme form of picky eating that impacts normal development. Tune in to this episode with guest Dr. Elizabeth Zmuda to learn about: the definition of picky eating how eating is learning, exploring and building skills responsive feeding and feeding with the 5 senses how parents bring their own stories and histories to the dinner table just because a child spits out a food doesn't necessarily mean they don't like it how these same strategies help to prevent obesity and eating disorders the difference between picky eating and ARFID (Avoidant Restrictive Food Intake Disorder) how to introduce new foods and include nutrient rich foods how nutrient rich dairy foods can be helpful as a familiar food for picky eaters if sneaking in nutrition by hiding vegetables in other foods is effective if plant-based milk alternatives are an acceptable substitute for cow's milk new recommendations for birth – 23 months including yogurt and cheese as options for infants starting as early as 6 months of age Strategies for parents and health professionals to address picky eating behaviors and develop healthy eating patterns in toddlers resources for parents and health professionals on child nutrition, picky eating, responsive feeding, dietary guidelines, recipes, tips and more This episode is sponsored by American Dairy Association Mideast and American Dairy Association Indiana. Dr. Zmuda is an ambassador for the National Dairy Council. This episode has been submitted to CDR for continuing education credits for RDNs, DTRs & CDCESs. For more information visit https://soundbitesrd.com/freeceus Full shownotes and resources at: https://soundbitesrd.com/210

Tackling Wellness One Step at a Time: Interconnectedness of Exercise, Nutrition, Sleep & Social Connection According to the CDC, about 80 percent of deaths from premature heart disease and stroke are preventable with lifestyle changes. When Ohio-based cardiologist Dr. David Sabgir had the realization that only 5 percent of his patients were meeting physical activity recommendations and he wasn't enacting meaningful behavior change, he decided to change his approach. Listen in for an inspiring discussion about how he started an international movement to get people exercising more. Learn what inspired him and why he also incorporates heart-healthy foods like avocados, getting enough sleep, and social connection in his call to action. Tune in to this podcast with guest Dr. David Sabgir to learn about: How an action plan that includes physical activity, nutrition, sleep, and social connection parameters can address preventable risk factors of cardiovascular disease. The nutritional attributes that make certain foods, such as avocados, beneficial for cardiovascular health. Actionable, evidence-based tips to help improve patient outcomes related to cardiovascular health and overall wellness. RDNs, DTRs, and CDCESs can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® For more information and resources visit: https://bit.ly/3NPWS73

There is a difference between animal welfare and animal rights. The term "animal welfare" refers to an animal's current state of being, including whether the animal is healthy, calm and well-nourished. In contrast, the idea of "animal rights" is that animals should enjoy rights analogous to those we have as humans – including that they should not be used for food, regardless of how well they are cared for. Tune in to this episode with guest Hannah Thompson-Weeman to learn about: The many differences between animal welfare and animal rights Common misunderstandings about animal rights organizations Examples of animal rights organization activities such as pressure campaigns How the animal ag community handles and responds to these tactics How the public and health professionals can understand the animal ag industry better Where people can access accurate, balanced information about animal agriculture Full shownotes and resources at: https://soundbitesrd.com/208

History, Consumption & Dietary Guidance on Sugar, Sugars and Added Sugars "Despite claims and concerns that we are eating more sugar than ever before, consumption of added sugars is actually on a 30% decline in the last 20 years. The 2020-2025 Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of calories per day, and we're at 12.9% right now. Back in 1910 we were at 11% - probably because of all the various functions that sugar has in food beyond sweetness." – Courtney Gaine, PhD There are many common myths and misunderstandings about sugar such as: sugar causes hyperactivity and diabetes, reducing sugar in foods always reduces the caloric content, and Americans consume more added sugars now than ever before. But there are many other narratives about sugar and added sugars that are taken at face value or taken out of context that warrant a closer look. Tune in to this episode with guest Dr. Courtney Gaine to learn about: The difference between sugar, sugars and added sugars Where sugar comes from and how it is processed Sugar's functional roles in food beyond sweetness Current and historical sugar consumption data The rationale for the DGA recommendations to limit added sugar intake to less than 10% of total calories The need for updated carbohydrate DRI (last update was 20 years ago) What food manufacturers have already done to reduce the sugar content in products like bread and yogurt Common myths and misunderstandings about sugar, sugars and added sugar Added sugars on the nutrition facts label Full shownotes and resources at: https://soundbitesrd.com/207

Eating Disorders, Disordered Eating & Dysfunctional Eating Behaviors When you hear the words "eating disorder" most people get an image in their mind of what that means and what that "looks" like. Unfortunately, that can lead to many missed opportunities to help people. If we use different terminology, such as disordered eating or dysfunctional eating behaviors, we can appreciate the fact that anyone who eats can have problematic eating behaviors. They don't even have to rise to the level of an eating disorder to be an issue. There's no reason that someone couldn't or shouldn't get help just because they don't meet certain criteria or fit a certain stereotype. In addition, this approach can feed into some outdated treatment for eating disorders if the treatment is based solely on the outward symptoms. There are many different origins of disordered eating that can and should be taken into consideration during evaluation and treatment. Tune in to this episode with eating disorder expert Jessica Setnick to learn about: The differences between eating disorders, disordered eating and dysfunctional eating behaviors Jessica's 4 "origins" of disordered eating Food "fairytales" – how events earlier in life may still be making an impact today A new survey of dietitians about their education and training in eating disorders and future implications for clinical practice The pros, cons and realities of dietitians working in conjunction with therapists Why ALL dietitians are encouraged to have some basic working knowledge of eating disorders, not just those who specialize in ED treatment What Eating Disorder Bootcamp entails The influence of our external environment and "diet culture" How racism and bias is "baked" into the field of dietetics Helpful resources and takeaways for the general public, dietitians and other healthcare professionals Full shownotes and resources (including two special offers and discount codes) at: https://soundbitesrd.com/206

The term ultra-processed foods (UPF) has been increasingly cited in the media and social media, and there's also been a dramatic increase in research on UPF in the past few years. But what are ultra-processed foods? Are they contributing to chronic diseases like obesity, diabetes and heart disease? Are we eating more of them than ever before? How can we better understand the complexity of this topic and better evaluate the health and nutrition aspects of these foods? Tune in to this episode with guest Dr. Mark Messina to learn about: The definition of UPF Recent research on UPF The NOVA classification system Tufts University Food Compass Score UPF association with adverse health outcomes such as obesity and diabetes Hyperpalatability and "Energy Intake Rate" The environmental impact of UPF Benefits of food processing Consumer insights about plant-based meat alternatives How soyfoods rate on various food rating systems Why "nutrient density" may not be the whole story Full shownotes and resources at: https://soundbitesrd.com/205

Emotions often inform and influence the attitudes and beliefs people have about many foods, beverages and ingredients. Findings from a recent study suggest that in order for negative perceptions to shift, dietitians and other healthcare professionals must use both rational and emotional appeals to encourage people to reconsider what they truly know. Tune in to this episode with guests Dr. Jason Riis and Dr. Brandon McFadden to learn about: How we think about food and make food-related decisions What is "critical thinking" and why do people underestimate the frequency of critical thinking errors What is "affect heuristic" and how does it impact our judgement How "overconfidence" plays out in food stigma The Dunning-Kruger effect A recent study that provides insights into how to shift perceptions around foods and ingredients Full shownotes and resources at: https://soundbitesrd.com/204

Protein may be the most popular yet most controversial of all macronutrients. From Paleo to Plant-Based Diets, consumers are confused. Emerging research is examining the differences in protein metabolism for adults versus children and the factors that impact protein turnover including protein quantity and quality, bioavailability, meal distribution and exercise. Tune in to this episode with guest Dr. Donald Layman to learn about: Current research on protein needs across the lifespan Differences in protein turnover for children vs. adults Sarcopenia – age related muscle loss Insights about the Dietary Guidelines protein recommendations Protein's RDA, DRI and AMDR Food trends and distribution of calories in the American diet Quality and bioavailability in animal protein compared to plant-based protein Important "limiting" amino acids such as leucine Meal distribution considerations Environmental impact of animal protein Specific takeaways for consumers and health professionals Full shownotes and resources at: https://soundbitesrd.com/203

Tune in to hear what's new on the podcast this year including bonus content in the episode outtros, a revival of Do M.O.R.E. with Dinner, transcripts in the shownotes, and specific topics and guests requested by listeners! https://soundbitesrd.com/podcast

The physiological impacts of eating carbohydrate-containing foods are much more complex and individualized compared to dietary protein and fat; yet, there is still no globally accepted way to define 'carbohydrate quality'. While some researchers often rely on the Glycemic Index as a leading marker for the quality of carbohydrate-containing foods, the research does not align with this approach. In fact, published studies continue to question the variability, reliability, and utility of the Glycemic Index, especially among the general population. During this episode, you will hear from cardiovascular physiologist Sid Angadi, PhD, FACSM, and food and nutrition scientist Julie Miller Jones, PhD, CNS, CFS, as they take a deep dive into the latest science and recommendations surrounding carbohydrate-containing foods. Tune in to learn about the limitations with using glycemic index as a marker of carbohydrate quality and get up-to-speed on the research that's currently underway to develop a new definition for quality carbohydrate-containing foods. Tune in to this episode to learn about: Consumer confusion about carbohydrates and their role in a healthy diet What the current nutrition guidance says about carbohydrates The complexities of carbohydrate-containing foods How the nutrition science community currently defines carbohydrate quality Resistant starch, fiber and other nutrients in carbohydrate-containing foods The evolving scientific literature on the Glycemic Index as a marker for carbohydrate quality Insights on how to best define quality carbohydrates moving forward The strengths and limitations of epidemiological research versus randomized controlled trials and the appropriate way to relay findings from both types of research Takeaways for the public, health professionals and the research community regarding carbohydrate-containing foods Resources and research on carbohydrates This podcast episode is a collaboration between Sound Bites® and Potatoes USA, the nation's potato marketing and research organization, representing more than 2,500 potato farming families. Potatoes USA is committed to providing the nutrition science community with evidence-based information about the role of potatoes in healthy lifestyles. Full shownotes and resources at: https://soundbitesrd.com/202

Feeding America estimates that 45 million people (1 in 7), including 15 million children (1 in 5), may have experienced food insecurity in 2020. Increasing rates of food insecurity pose additional challenges for people living with special dietary needs such as food allergies and intolerances because of poor access to suitable foods. Tune in to this episode to learn about: the difference between "hunger" and "food insecurity" the meaning behind "food related quality of life" food insecurity in the covid era how the pandemic has impacted the way food pantries provide services the #EndHungerPain Initiative recommended foods to donate to pantries for people with special dietary needs specific steps you can take to help make a difference Full shownotes and resources at www.SoundBitesRD.com/201

The Science & Story Behind Kefir Kefir originated in the Caucasus Mountains region where Julie Smolyansky's ancestors lived. When her family left the Soviet Union in 1976 they were refugees and immigrated to Chicago. A couple of years later, Julie's mother opened the first Russian deli in Rogers Park. In 1985 while attending a trade show in Germany, Julie's father bought some kefir and realized that the delicious dairy beverage was not available in the United States. The rest is history! Tune in to this episode with Lifeway CEO Julie Smolyansky to learn about: Lifeway Kefir's story – from the basement to NASDAQ What is kefir and what products are available in store Key physical and health benefits associated with kefir A variety of ways to incorporate kefir into sweet or savory recipes The Kefir Cookbook Full shownotes and resources at www.SoundBitesRD.com/200

After a series of avocado-centric podcasts with Love One Today® dietitian spokespersons, we are talking with Dr. Nikki Ford to discuss her role as Senior Director of Nutrition at the Avocado Nutrition Center. This episode covers Dr. Ford's work directing the world's only independent resource for comprehensive avocado nutrition research, provides updates on published and pending peer-reviewed research and highlights the steps that go into growing the body of evidence supporting the many ways fresh avocados may promote human health. Tune in to this podcast with guest Dr. Nikki Ford to learn about: Nutrition research initiatives and study designs being used to increase the scientific understanding of avocado consumption on human health, especially in relationship to cardiovascular health, weight management, type 2 diabetes and healthy living at all ages Translating novel research on avocados into meaningful evidence-based guidance in practice Practical and actionable ways to incorporate fresh avocados into a balanced dietary pattern, including where avocado fits into the 2020-2025 Dietary Guidelines for American's MyPlate food group recommendations. RDNs, DTRs, and CDCESs can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® For more information and resources visit: https://bit.ly/3F3hNPg

Processed foods and beverages appear in almost every aisle of the supermarket and are a part of our daily eating occasions. A survey conducted by the International Food Information Council (IFIC) showed that while a majority of Americans had purchased processed foods or beverages and were likely to continue purchasing processed food items, they were also split on the level of concern they had for processed foods and beverages. This is an area that has been met with uncertainty and skepticism, but also presents an opportunity for health care professionals to help consumers gain a better understanding of the role that processing plays in our food supply chain and the food that we eat. Tune in to this episode with guests Dr. Bruce Hamaker and Dr. Tahnia Gonzalez to learn about: The definition of processed food and the many different types of processing The history of and benefits of processing How processing impacts nutrient quality, ingredients lists, shelf life Insights from a new survey about what RDNs and consumers think about processed food Tips for healthcare professionals to educate the public on processed foods Important resources including a webinar and handout This episode is sponsored by PepsiCo's Health & Nutrition Sciences Team Full shownotes and resources at www.SoundBitesRD.com/198

In this episode we take a deep dive into the Latino culture, getting a better understanding of the Latino community's values, traditional foods, and meals. We also explore culturally driven ideologies about weight and strategies to help clients successfully manage their blood sugar. We discuss building nourishing, satisfying meals using traditional Latin ingredients with a focus on overall wellness that is inclusive of a healthy weight while also supportive of a positive body image. Tune in to this podcast episode with guest Krista Linares, MPH, RDN, to learn about: Integrating current research about fresh avocados to inform evidence-based guidance in practice. Practical and actionable ways to incorporate fresh avocados into culturally appropriate meals and snacks that support a balanced dietary pattern. The prevalence of type 2 diabetes and obesity, including risk factors for these chronic diseases, specific to Hispanic/Latino Americans. Strategies to effectively counsel Latino patients and clients to improve cross-cultural patient care. RDNs, DTRs, and CDCESs can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® For more information and resources visit: https://bit.ly/3obUjA2

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Obesity, Pre-Obesity, Health Disparities and the Importance of Early Treatment An unmet medical need exists in obesity and pre-obesity (overweight). While 80% of healthcare professionals recognize obesity as a "disease" only 65% of patients with obesity recognize its seriousness and only 38% of people with obesity reported discussing a weight loss plan with their healthcare provider within the past six months. Likewise, clinicians report a reluctancy to initiate conversations about weight management due to lack of time during visits and other health issues to address. The truth is this: if weight bias in healthcare, health disparities and access to treatment are addressed there are many credible treatment options available that can help the more than 70% of U.S. adults with overweight and obesity. Tune in to this episode to learn about: Why obesity is a "disease" and how both healthcare professionals and patients need to recognize this in order to maximize treatment Pre-obesity and why language matters in conversations around overweight and obesity Why healthcare providers may be reluctant to initiate conversations about weight with their patients Weight stigma and bias among healthcare professionals and patients themselves Health disparities in overweight and obesity The importance of early treatment, treatment options, and access to these options What patients and healthcare professionals can do to decrease stigma and improve treatment of overweight and obesity Full shownotes and resources at: www.SoundBitesRD.com/196

The nutritional complexities of infant formula are overwhelming to parents and deeply tied to feelings of guilt, shame and disappointment. The Centers for Disease Control report that seventy five percent of new parents will turn to formula within the first year of their newborn's life. Yet two thirds of parents using formula report feeling guilty about that. In addition, there is a growing number of parents who are buying European formulas despite the fact it's technically illegal to import them into the U.S. Healthcare professionals who work with parents and newborns have a responsibility to help parents feel confident in their choices and their baby's unique feeding journey. Tune in to this episode to learn about: Statistics on breastfeeding and infant formula The guilt and shame factor associated with infant formula Survey insights about parents not being honest about their feeding choice The science and regulations behind infant formula The breakdown of macronutrients and micronutrients in infant formula compared to breastmilk The trend and risks of importing European formulas Elieke's story and feeding journey with her son Melissa's story and feeding journey with her son

Nearly 90 percent of the U.S. population is not meeting the daily recommended intake for vegetables which is approximately 2-3 cups per day for most adults. Microgreens are young vegetable greens which generally contain greater amounts of health-promoting micronutrients than their mature counterparts. Although they are small, microgreens have delicate textures, distinctive flavors and various nutrients from vitamin A to zinc. Smart gardens are vegetable or herb gardens that are typically small, indoor units controlled by computer and/or manage their own lighting. ingarden is a simple indoor hydroponic smart garden for growing microgreens. Tune in to this episode with guest Natalie Paterson, food science graduate student and co-founder of ingarden, to learn about: what is "hidden hunger" micronutrient requirements and gaps what are microgreens and what nutrients do they provide how microgreens can help fill micronutrient gaps the story and innovation behind ingarden how ingarden works and what makes it unique a discount code for your own ingarden starter set Full shownotes and resources at: www.SoundBitesRD.com/194

Pediatricians are faced with many challenges when it comes to educating families about food and nutrition. They have high patient loads and limited time during visits which are often packed with a multitude of questions and concerns from parents and families. In addition, there may be limited options for referring patients to dietitians – especially in rural communities - and some patients aren't interested in visiting with a dietitian or have limited resources such as time and insurance coverage. Tune in to this episode with guest Dr. Nicole Keller, a pediatrician married to a farmer, to learn about: what pediatricians are taught about nutrition during medical school what Nicole learned about food and farming when she met her husband, a 5th generation family farmer questions and concerns about food, nutrition and farming that Nicole gets from her patients where Nicole gets information about nutrition to share with her patients what information and resources the American Academy of Pediatrics provides members how pediatricians and dietitians can work together why messages matter when educating families about nutrition what doctors want dietitians to know about their work common misperceptions about food and farming what farmers want dietitians and the public to know about the business and practice of farming Full shownotes and resources at: www.SoundBitesRD.com/193

Good nutrition is essential for dancers to achieve desired body composition, ensure adequate energy to support growth, and optimize training. Successful dancers learn to view food as fuel, avoid dieting, and have sustained energy to power through class and performance. Dancers tend to under-eat and neglect long-term health, which compromises performance and contributes to injury. Pursuing a successful dance profession should not inflict chronic pain, perpetual stress, or diet confusion. Quality nutrition improves every aspect of dance training and performance, including physical strength and endurance, balance, flexibility, mental clarity and memory, emotional stability, and self-confidence. Nutrition needs are very individualized, so it is important that dancers seek specific dietary advice from a Registered Dietitian for dancers regarding calorie and protein needs. Tune in to this episode to learn about: the unique nutritional needs of dancers and other performance athletes guidelines on macronutrients, micronutrients, hydration and snacks the realities of restricting intake during growth and puberty tips for fueling for performance as well as nutrition needs during injury recovery the importance of focusing on gaining strength and skill rather than focusing on body composition or ideal body weight insight into mental health, emotional eating, disordered eating and eating disorders how parents and teachers can be more involved and aware of red flags for disordered eating and body image issues Nasira's story from ballerina to dietitian Melissa's story attending a performing arts high school Full shownotes and resources at: www.SoundBitesRD.com/192

Science continues to show that avocados are a heart-healthy fruit, and their 5 grams of monounsaturated fats per serving may help lower LDL (bad) cholesterol, which can lower the risk for heart disease and stroke. In this episode we continue to build on the knowledge that avocados are heart healthy and share strategies for people to put this science to action, specifically how fresh avocados can be part of a nutrient-dense snacking strategy that may support heart health. Tune in to this podcast with guest Patricia Bannan, MS, RDN to learn about: the latest research demonstrating the role of fresh avocados to support heart health practical and actionable ways to incorporate heart healthy avocados into nutrient dense snacks how to pick, prepare and safely store fresh avocados RDNs, DTRs, and CDCESs can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® For more information and resources visit: LoveOneToday.com

The Biological Imperative to Regain Weight When it comes to losing weight we often hear: "You just need to eat less and move more!" This advice dates back as far as Hippocrates in the fourth century BC, and not much has changed since. Diets are based on this very foundation and despite their different approaches, they are all essentially the same. They set a caloric restriction and develop a set of arbitrary rules to create a fear of, or restriction of, certain foods to ensure you consume less. But whenever you restrict the number of calories you eat, powerful biological forces come into play to fight the resulting weight loss that causes you to regain the weight you lost, plus a little extra. Despite the hype associated with diets, very few people succeed on their weight loss journey long-term. Tune in to this episode with obesity researcher and clinician Dr. Nick Fuller to learn about: Key drivers of the obesity epidemic The reasons we fail on our dieting attempts The effect of weight loss on an individual's physiology The eight well-researched biological protections that are triggered during weight loss How to overcome the body's usual response to weight loss Six principles of interval weight loss Full shownotes and resources at: www.SoundBitesRD.com/190

Overconsumption of added sugars continues to be a major concern in health maintenance and chronic disease prevention among Americans. The average American currently consumes 270 calories or the equivalent of 16 teaspoons of added sugars per day. Can low- and no-calorie sweeteners provide a safe and effective option to help people reduce their consumption of added sugars? Tune in to this episode to learn about: Current added sugars intake and recommendations Top sources of added sugars Americans consume Common myths associated with low- and no-calorie sweeteners Recent science on hot button topics related to low- and no-calorie sweeteners, such as weight control, glucose management and gut health The definition of Acceptable Daily Intake (ADI), how it is used in research and to assess safe consumption of low- and no-calorie sweeteners Insights regarding study design and methodology, confounding factors and reverse causality in research on low- and no-calorie sweeteners Differences between foods and beverages made with low- and no-calorie sweeteners Practical takeaways for understanding, interpreting and communicating the science around low- and no-calorie sweeteners Resources including links to research studies and scientific summaries on low- and no-calorie sweeteners This episode is sponsored by Heartland Food Products Group. Full shownotes and resources at:

Beyond the Headlines, Stereotypes & Dogma: Meat Intake & Recommendations The public health mantra is often "cut back on beef for health" yet most Americans view beef as "nutritious" when part of a balanced diet. Media headlines often stereotype beef as huge steaks and gooey cheeseburgers – but is that portrayal accurate when it comes to the cuts of meat at the grocery store and the most common ways people consume meat on a regular basis? As the plant-based trend continues to grow, are consumers looking to replace meat in the diet with plant proteins or can meat and plants coexist in a healthful way on our plates? Tune into this podcast episode to learn about: How much meat Americans are actually eating Consumer insights on beef and health Media stereotypes vs. ways that people are really eating beef Plant-based diets and plant-based burgers What research shows about beef in a Mediterranean Diet What the 2020 Dietary Guidelines says about beef intake for specific life stages and populations Sustainability and the environment Nutrient profile of beef and lean cuts available Tips and recipes to pair beef with plant foods more often Resources for more information on research, recipes and ranching This podcast episode is a collaboration between Sound Bites® and Beef. It's What's for Dinner®., a contractor to the Beef Checkoff, and we thank them for their sponsorship and support of the podcast. Full shownotes and resources at: www.SoundBitesRD.com/188

Every day the scientific community is learning more about the important connections between brain health, mental health, mood and the food we eat. Our brains function best when they get the right fuel – and that fuel comes from eating a healthy diet filled with nutrient-dense foods like fruits, vegetables, eggs, nuts and seafood. Tune into this podcast episode with guests Dr. Mickey Rubin and dietitian Kitty Broihier to learn about: Why brain health is important at any age How diet is related to brain health What's good for the heart is good for the brain What the MIND Diet is and what foods are encouraged What the research shows about wild blueberries and brain health What the research shows about eggs and cognition Tips for grocery shopping and stocking up on foods that support brain health Tips for cooking and incorporating foods that support brain health into your diet The difference between wild and cultivated blueberries Other lifestyle strategies beyond diet for brain health How to get the free Cognition Kitchen Guide, recipes and other resources This episode is a partnership with the Egg Nutrition Center and the Wild Blueberry Association of North America. Full shownotes and resources at: www.SoundBitesRD.com/187

In the post-Covid era, three things have emerged as top priorities for American's wellness: sleep, stress and immunity. Each one is affected by and affects the other. A recent survey conducted by Nature Made that explored Americans' health and wellness needs, goals and concerns found that sleeping better is a top mental health goal for 2021 for half (50%) of Americans; 60% of Americans have felt stressed on a daily basis over the past year; and half of Americans report that stress has negatively impacted their physical health (50%) and their physical appearance (49%). Consumers are now looking for solutions to better manage these aspects of their health. Tune into this podcast episode to learn about: Tips for better sleep and stress management The impact nutrition can have on immune health The role of supplements to fill nutrient gaps The role of diet, exercise and supplements in sleep, stress and immunity This episode is sponsored by Nature Made. Full shownotes and resources at: www.SoundBitesRD.com/186

Fight Diabetes, Heart Disease & More with Peanuts People have enjoyed the delicious crunch of peanuts throughout history, and today, research surrounding peanut nutrition continues to point to its health benefits. Tune into this podcast episode with guest Dr. Samara Sterling, a nutrition scientist and the Research Director for The Peanut Institute with expertise in the use of plant-based nutrition for the prevention and treatment of chronic diseases. In the episode we discuss: the latest research on peanuts/peanut butter consumption and diabetes/cardiovascular disease what nutrients and components in peanuts and peanut products are beneficial to health and why the role of plant sterols, bioactives, protein, amino acids, fiber and fat in peanuts/peanut products practical and fun tips and ideas for incorporating peanuts and peanut products into your diet facts about the added sugar and fats in peanut butter how peanuts/peanut butter fit into the plant-based eating trend the role of peanuts in cognition/mental health facts about peanut farming and sustainability This episode is sponsored by the family farmers of the Georgia Peanut Commission. Full shownotes and resources at: www.SoundBitesRD.com/185

Gut health and immune health are emerging as top priorities for overall health and wellbeing. With our immune system tied directly to our gut health, it is critical to ensure we are doing everything we can to support it. Most people have heard of probiotics, and perhaps even prebiotics, but there's a "new biotic" on the scene - POSTbiotics. Tune into this episode with guests Dr. Justin Green and registered dietitian nutritionist Keri Gans to learn about: the definition of and science supporting postbiotics the benefits of postbiotics including how postbiotics support gut health and therefore immunity how post, pro and prebiotics are different from each other how to best incorporate postbiotics into a healthy, balanced diet what to look for on product labels to make sure products feature postbiotics the interesting story of how EpiCor® Postbiotics were inspired Full shownotes and resources at: www.SoundBitesRD.com/184

It's no secret that whole grains are good for us. Dietary guidance tells us to "make half our grains whole," cereal boxes and bread bags tout their whole grain goodness, and news headlines repeat the message. But what about "the other half," refined grains? Thanks to a misleading mix of media coverage, research, and dietary guidance, you've probably heard that they are something to completely avoid, or at least severely limit, in a healthy diet. However, an in-depth review of recent published research on both whole and refined grains highlights the importance of including - and risks of excluding – enriched refined grains as part of a healthy diet. Furthermore, the study suggests that consumers should be careful NOT to take current "make-half-your-grains-whole" dietary guidance to mean that their six daily servings of grain foods should not include refined or enriched grain foods. In this episode, study co-authors Dayle Hayes, an award-winning child nutrition expert, and Dr. Glenn Gaesser, a leader in nutrition research, provide listeners with an overview of their findings related to the benefits of including and risks of excluding grain foods from the diet; health outcomes; dietary guidance; and areas for future research. Tune into this podcast episode to learn about: How are refined grains different from whole grains What are enriched and fortified grains – do they still contain fiber The difference between "staple" grains and "indulgent" grains How many Americans are meeting (or not meeting) recommended fiber intake What are "shortfall nutrients" What does the "make half your grains whole" recommendation mean The history of grains research The consensus statement research and findings Takeaways for the public, researchers and health professionals Where to get more information, tips and recipes Full shownotes and resources at: www.SoundBitesRD.com/183

"From superfoods to clean eating, we are seduced by marketing pitches that inevitably fail to deliver lasting results." – Jack A. Bobo Jack Bobo is the author of the book 'Why smart people make bad food choices – the invisible influences that guide our thinking.' He is also the CEO of Futurity, a food foresight company that advises companies, foundations and governments on emerging food trends and consumer attitudes and behaviors related to the future of food. Tune into this episode to learn about: The mindscape and the foodscape Why we fear the food we eat How decision fatigue gets in our way The dirty dozen's dirty secret The snob effect Thinking (and eating) fast and slow Transforming the foodscape Full shownotes and resources at www.SoundBitesRD.com/182

Cultural Competency is recognizing and forming ones attitudes, believes, skills, values and levels of awareness to provide culturally-appropriate, respectful and relevant care and education – Campinha-Bacote Model This episode explores the concepts and communication strategies within the context of, and beyond, cultural competency including cultural humility, health literacy, health beliefs, acculturation, assimilation and the globalization of food. Culturally specific communication tools for healthcare professionals are discussed to help elicit patient's health beliefs/perceptions and collect essential food and health behaviors and information. Guest Lorena Drago MS, RDN, CDN, CDCES, specializes in providing culturally competent care and develops educational learning tools for individuals with restricted health literacy. Full shownotes and resources at www.SoundBitesRD.com/181

Vandana Sheth is a nationally recognized and award winning registered dietitian nutritionist, certified diabetes care and education specialist, and author of the cookbook My Indian Table: Quick & Tasty Vegetarian Recipes. Tune in to this episode to learn about: The influences and inspiration that led Vandana to the field of nutrition and vegetarian lifestyle Insights into Indian culture and cuisine Key ingredients for stocking your Indian kitchen Plant-based meals and snacks in 30 minutes or less Suggestions for success when incorporating Indian ingredients or recipes Tips for flavorful light meals Easy meal formulas for plant-based eating Full shownotes and resources at www.SoundBitesRD.com/180

This is the first time since the 1985 edition that the Dietary Guidelines for Americans provide recommendations by stage of life, from birth to older adulthood, including pregnancy and lactation. It includes guidance based upon more age-specific needs, and the call to action, "Make Every Bite Count", emphasizes focusing on nutrient-dense foods and beverages while staying within your calorie limit. Tune in to this podcast with guest Erin Palinski-Wade, RD, CDE, LDN, CPT to learn about: Key takeaways regarding the recently updated DGAs, focusing on maternal, infant and early childhood nutrition The term "nutrient-dense" and its application to maternal, infant and early childhood life stages The potential role of avocados in healthy eating patterns across the lifespan and specific attributes of avocados that are beneficial for maternal, infant and early childhood nutrition Practical and actionable ways to incorporate nutrient-dense foods, like avocados, as part of an age- and life stage-appropriate diet RDNs, DTRs, and CDCESs can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® For more information and resources visit: https://bit.ly/34JGP5b

This two-part podcast series addresses the science and social science of obesity with a goal of changing how we see, prevent and treat obesity by helping people with obesity see their weight and weight management differently, and helping physicians and other healthcare professionals gain a more robust understanding of obesity and talk with their patients about obesity differently. Tune in to this episode to learn about: The brain's role in appetite control and regulating food intake The different drivers of why people eat including homeostatic eating, hedonic eating and executive function Hormones involved in signaling the brain about hunger and satiety How there is no "one-size-fits-all" solution for losing weight Why physicians and other healthcare professionals need to talk to patients about obesity differently The reality that people with obesity do not have to manage this on their own and there is hope and personalized strategies to manage weight that go beyond diet and exercise Even just a 5-15% weight loss can improve some weight related conditions Full shownotes and resources at: www.SoundBitesRD.com/178

Despite understanding the complexities of obesity and efforts to curb obesity, rates continue to rise. Our current approach is inadequate with a siloed and mechanistic healthcare system, polarized perspectives on body acceptance and diet culture, and a lack of knowledge or access to treatment options and improved outcomes. This two-part podcast series addresses the science and social science of obesity with a goal of changing how we see, prevent and treat obesity by helping people with obesity see their weight and weight management differently, and helping physicians and other healthcare professionals gain a more robust understanding of obesity and talk with their patients about obesity differently. Tune in to this episode to learn about: How semiotics – the study of signs and symbols and their use or interpretation – can inform the obesity conversation The impact of dominant and normalized images of obesity in today's culture The influence of Implicit and explicit values The many factors contributing to the gap between popular culture and clinical discourse regarding obesity How COVID-19 has brought obesity into the spotlight and what potential implications are Insights from social sciences to help move the obesity conversation forward and improve obesity care Full shownotes and resources at www.SoundBitesRD.com/177

According to sports nutritionist Nancy Clark: Food is fuel. Food is health. As humans, we are SUPPOSED to eat. Too many people try to "stay away" from food (especially "carbs") in their efforts to lose body fat. People need to know that food "works"; that what and when and how they eat matters in terms of enjoying high energy, feeling good, and performing well, whether you are an athlete, fitness exerciser or "just" a busy person. Tune in to this episode to learn about: The physiology of hunger Why and how to "listen to your body" The connection between weight and exercise (weight loss, weight maintenance, weight gain, disordered eating) How COVID-19 has impacted weight and exercise How menopause impacts weight and exercise Fueling your body for fitness, daily activities, and "performance" Why the fear of "carbs" could be interfering with exercise and weight management The four food "buckets" and protein "pacing" The importance of rest when it comes to exercise and weight The truth about "resting cardio" Common questions and myths about food, nutrition, exercise and weight Full shownotes and resources: www.SoundBitesRD.com/176

Avocados are a good source of dietary fiber and provide monounsaturated fatty acids, nutrients that have been independently connected to metabolic health benefits and the gastrointestinal microbiota. A recent study published in the Journal of Nutrition evaluated the impact of avocado consumption on the gut microbiota and microbial metabolites and explored the relationship between the fecal microbiota, fecal metabolites and health markers. Tune into this episode with guest Marisa Moore MBA, RDN to learn about: How fresh avocados, which are a good source of fiber, may play a beneficial role in gut health for adults with overweight or obesity How gut bacteria support nutrient absorption and why dietary fiber is the fuel your gut bacteria needs to flourish Why fiber is included as a "nutrient of concern" in the Dietary Guidelines for Americans Actionable tips for boosting fiber in snacks, helpful ingredient swaps and easy-to-make recipes your gut and your taste buds will enjoy Valuable resources to discover more about avocado nutrition, gut health and more Registered Dietitians, Dietetic Technicians Registered, and Certified Diabetes Educators can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® For more information and resources visit: https://bit.ly/3dyPTz3

There's no evidence that withholding any allergen prevents food allergies, and the newly revised Dietary Guidelines for Americans reinforce that in order to reduce the risk of food allergies babies should be fed infant-safe potentially allergenic foods once they've eaten a few other complementary foods successfully – starting at around 6-months of age. This recommendation is particularly important when it comes to helping prevent peanut allergies. Despite current research, recommendations and expert consensus, many families are still apprehensive. Yet, research shows that parents and caregivers are 47 percent more likely to introduce peanut products to their infant if it is recommended by their pediatrician or family doctor. Dietitians and other healthcare professionals have an opportunity to spread awareness of new evidence-based research in this area and help reduce parental stress around early infant feeding so that people are more likely to feed their babies in such a way that the likelihood of food allergies is reduced. Tune in to this episode with guest Sherry Coleman Collins, MS, RDN, to learn about: An overview of updated DGAs for infants/toddlers and pregnant women The top 5 takeaways for pregnancy and babies from the DGAs The top 8 food allergens Practical tips for introducing potentially allergenic foods and peanut foods in particular A new certification program for dietitians to learn more and follow the latest guidance on early peanut introduction This episode is sponsored by the National Peanut Board. Full shownotes and resources at www.SoundBitesRD.com/174

This bonus episode is part of a series of Cookbook Conversations. These bonus episodes are shorter than the usual episodes and the discussion is focused solely on the cookbook, recipes and tips straight from the author. Today we are "in the kitchen" with Luis Gonzalez talking about the 30-Minute DASH Diet Cookbook: Fast and Easy Recipes to Lose Weight and Reverse High Blood Pressure Luis Gonzalez, MS, RD is an Account Coordinator at Eat Well Global where he uses evidence-based information to empower global change agents in food and nutrition. He is also the creator behind @nutritionbyphoto and enjoys creating delicious food photography for social media. Luis Gonzalez – Website | Instagram Do M.O.R.E. with Dinner Free Resource Kit For more information visit: www.SoundBitesRD.com/CC2

The science behind anti-inflammation foods and diets, such as the Mediterranean Diet, is strong. But there are some common misperceptions and other barriers that might be preventing people from embracing this healthy diet and lifestyle. Research shows that inflammation is the root driver of many chronic conditions. An anti-inflammatory eating approach can provide important benefits for people, regardless of health status, age, or condition. Tune in to this episode to learn about: what inflammation is and what causes it signs and symptoms of chronic inflammation associated diseases or ailments the relationship between food and inflammation the top anti-inflammatory foods common misperceptions about the Mediterranean Diet healthy kitchen hacks and tips to start making changes today Full shownotes and resources at www.SoundBitesRD.com/173

As a registered dietitian, TEDx speaker, international speaker, and author, Clancy Harrison challenges the way food insecurity is approached in the US. Her mission to demolish the stigma around healthy food access places her on the cutting edge of advocacy. Tune in to this episode to learn about: Clancy's personal story of how she woke up to her own food elitism as a registered dietitian Melissa's personal story about being on food stamps as a young child the enlightening definitions of "hunger" and "food insecurity" the different faces of food insecurity - even in your own community how food is viewed differently depending on a person's level of food security/insecurity what is food injustice how stigma and shame play a powerful role and how to challenge and change this why and how language matters how using positive curiosity helps you learn more about opinions you disagree with and break down misconceptions within the realm of food insecurity what the Food Dignity® Project is and how you can make a difference in your community or organization Full shownotes and resources at: www.SoundBitesRD.com/172

This bonus episode is part of a series of Cookbook Conversations. These bonus episodes are shorter than the usual episodes and the discussion is focused solely on the cookbook, recipes and tips straight from the author. Today we are "in the kitchen" with Toby Amidor talking about The Best 3-Ingredient Cookbook: 100 Fast and Easy Recipes for Everyone Toby Amidor, MS, RD, CDN, FAND is an award-winning nutrition expert and Wall Street Journal best-selling cookbook author of seven cookbooks. For the past 11 years, she has been the nutrition expert at FoodNetwork.com and has her own "Ask the Expert" column in Today's Dietitian Magazine. A few recipes from the book: Thyme Poached Halibut Peanut Butter Cherry Smoothie Cashew Date Bars with Chocolate Drizzle Baby Greens and Mushroom Salad Chocolate Strawberry Chia Pudding Toby Amidor Nutrition – Website Do M.O.R.E. with Dinner Free Resource Kit For more information visit: www.SoundBitesRD.com/CC1

The health benefits of seafood are well researched - eating more seafood can reduce the risks of chronic disease affecting many Americans today. The newly released Dietary Guidelines for Americans encourage people to eat seafood at least twice a week, and includes first-time recommendations for babies and toddlers under two years old. While eating seafood is a good choice from a nutritional point of view, it is also a good choice from an environmental point of view: seafood is one of the most environmentally efficient ways to produce animal protein. Local seafood has lost its place at the table - more than 80% of the seafood consumed in the United States is produced abroad, and of that amount, about half is farmed seafood. Tune in to this episode with Paul Doremus, PhD, from NOAA Fisheries and Linda Cornish, MBA, from Seafood Nutrition Partnership to learn about: Seafood myths and barriers to consumption How the pandemic has impacted seafood consumption The many nutrients and health benefits seafood provides What the newly updated Dietary Guidelines for Americans say about seafood If U.S. seafood is sustainable and what that means If farmed fish is sustainable Resources for buying and cooking seafood Resources for health professionals How to join the #EatSeafoodAmerica movement Full shownotes and links to resources at www.SoundBitesRD.com/171

As consumers increasingly demand more nutritious food and beverages, the food industry is responding with innovation and reformulation. Nutrition science is the guiding principle as well as the bridge between nutrition research and food industry goals. For example, PepsiCo continues to add product offerings with positive nutrition like whole grains, fruits and vegetables, dairy, protein and hydration. In addition, they are reducing added sugars, sodium and saturated fat in many products to keep up with evolving consumer tastes and preferences. Dr. Marianne O'Shea is Vice President of Global Nutrition Sciences for PepsiCo, leading a dynamic team of nutrition experts to guide the nutrition strategy fueling PepsiCo's innovation and portfolio transformation through nutrition science. Tune in to this episode to learn about: How innovation and reformulation are improving nutrient profiles of different products Specific goals for reducing added sugars, saturated fat and sodium by 2025 Strategies for reducing added sugars Challenges in reducing added sugars Research on the safety of low calorie sweeteners Why industry funded research is important Full shownotes and links to resources at www.SoundBitesRD.com/170

There is no reason for women to deprive themselves of delicious, nourishing foods as they navigate the years before, during and after menopause. Registered Dietitians Hillary Wright and Elizabeth Ward have teamed up to author the new book, The Menopause Diet Plan. With a comprehensive approach to better health, this book helps women take charge of their well-being and live life to the fullest. Wright and Ward share insights on nutrition and lifestyle habits for before, during, and after menopause because what happens to your body before and after menopause are important, too. They suggest that women start taking the transition to menopause seriously in their mid-40s or even earlier. And, if you're past menopause, to eat in a way that keeps your brain, heart, bones, and the rest of your body in good shape. Tune in to this episode to learn about: why the Menopause Diet Plan is not really a "diet" the three different "paths" of the MDP the menopause diet "plate" diet vs. non-diet approaches the role of circadian rhythms the importance of building or maintaining muscle mass mindful eating, feelings of hunger and fullness inflammation, brain fog, stress, anxiety and depression the connection to heart health, brain health, bone health, cancer and diabetes risk how aging changes vitamin and mineral needs Full shownotes and links to resources at www.SoundBitesRD.com/169

A growing body of evidence suggests that specific, naturally occurring gut bacteria are under-represented in the intestinal tracts of individuals developing, and with, type 2 diabetes and that their functions impact glucose and insulin homeostasis. This podcast offers listeners a deeper understanding of the changes that occur in the gut microbiome and how certain food choices and eating patterns, along with the use of a novel probiotic, can potentially improve glucose and A1c levels. Guests on this show include Dr. Orville Kolterman, MD, a renowned endocrinologist who has spent his career in diabetes care and research focused on the role of the gut in diabetes management, and Kristin Neusel, MS, RD, LD, CDCES, a registered dietitian nutritionist and certified diabetes care and education specialist well versed in this science, probiotics and the nutrition management of type 2 diabetes. Tune in to this episode to learn about: the pathophysiologic changes that occur in the gut microbiome of people with type 2 diabetes, including the role of butyrate, a short chain fatty acid, in the glucagon-like peptide 1 (GLP-1) physiologic pathway the beneficial functions of the gut bacteria that may be missing in the gut microbiomes of people with or developing type 2 diabetes the food and nutrition changes people with early diagnosed type 2 diabetes can make to increase their intake of a broad spectrum of dietary fibers, particularly those containing or leading to the production of short chain fatty acids the science and evidence for the use of a specific probiotic to assist with the dietary management of type 2 diabetes This episode is sponsored by Pendulum Therapeutics, the developer and manufacturer of the medical probiotic Pendulum Glucose Control. We thank them for their sponsorship and support of the podcast. Full shownotes and links to resources at www.SoundBitesRD.com/168

Thank you for tuning into this short bonus episode so I can share some important updates with you! I hope I've provided some information and inspiration to you during this "unprecedented" year we've had in 2020. One of the best phrases I've heard to describe this year was this: We are all experiencing the same storm but in different boats. Same storm, different boats. I often think of this as I go through my day, watch the news, experiencing and processing everything that is going on while keeping in mind that some people are out of work and struggling to put food on the table, some people have been sick themselves or lost a loved one to covid. Despite several minor health issues unrelated to covid, my family has been safe and healthy and I hope yours has too. Here's to a healthier and happier new year for all. Stay safe, happy holidays and, as always, enjoy your food with health in mind. - Melissa p.s. For more information about the podcast, episodes, shownotes and FREE CEUs visit: www.SoundBitesRD.com/podcast

The United States Department of Agriculture and the United States Department of Health and Human Services update the Dietary Guidelines for Americans every five years. These guidelines serve as a source of guidance to inform food and nutrition programs and initiatives. They also support the development of science-based nutrition education messages and consumer materials for the general public. Tune into this episode to learn about: the Dietary Guidelines Advisory Committee process and scientific report what aspects were new or different in this year's report what the report addressed regarding nutrient density, protein quality, added sugars, alcohol and eating frequency how the pandemic might affect food and nutrition habits insight on how to improve the research process and how to put the research into practice Dr. Heather J. Leidy, MS, PhD, is an Associate Professor at the University of Texas at Austin in the Department of Nutritional Sciences and the Department of Pediatrics-Dell Medical School. She also serves as the Director of the Research Interest Groups through the American Society of Nutrition and as a member of the 2020 Dietary Guidelines Advisory Committee. This episode is a sponsored collaboration with "Beef. It's What's for Dinner." on behalf of the Beef Checkoff, and we thank them for their sponsorship and support of the podcast. Full shownotes and links to resources at www.SoundBitesRD.com/167