The Chopping Board

H

T

E

Board

C OPPING December 2018

HEALTH FIRST ALWAYS "You are what you eat"

Home-Cooked or Fast-Food What Do You Prefer?

Your Conveniency or your health

Food Trends 2018

Contents 1. You are what you eat

2. EAT RIGHT EAT SMART 3. Fast food or home-cooked?

4. Taking The Bait

5. Ignorance can be Injurious 6. Food Frendz The black and white

7. Is home cooked food really healthy?

8. Food' trends and their limitations

You are what you eat Mentally and Physically

by Manushi Gohel This generation has many people of all ages which are becoming more obese simply because they are eating more fast food than home food.

Restaurants and many other fast food places have foods that contain high in fat, sugar, and salt. Having a healthy regular diet at home will keep you away from many health problems. We all need food to survive, but we should learn to make wise decisions in what we eat for the sake of our health. Will power plays an important role in making those decisions. It’s all a mind game and once we know how to control our mind and unhealthy cravings is when we will be able to choose health over anything else.

In today’s society people are making it into a habit of getting their hands on fast foods rather that home foods.

Fast food can attract people more than a home cooked meal. This is a very bad habit to make because we are showing our children that it is alright to eat fast foods.

America’s children are known to be obese and it is not because of the fast food industry, but because the

Eating right could reduce your risk for some cancers.

Multiple studies have found a diet high in fruits and vegetables could help prevent the disease. parents are those not teaching the importance of eating the right foods.

For many people fast food can be the only way that they can go on with their busy lives because they are always busy, on the go, and do not have the time to prepare a home cooked meal. Many people can just go to a drive thru after a long day of work and be able to feed their whole family in no time. Little do they know that the fast food industry is considered unhealthy and can lead to many health problems in their future.

Home cooked food is healthier because it contains way less calories, sugars, sodium, fats, and carbohydrates. Plus when cooking your foods you are able to use

good quality ingredients.

Eating at home gives you options of different variety, and you are able to make the food in how you like it. In addition, when eating a home cooked meal you are able to use the freshest ingredients and not worry about bad condiments that the food may have.

Other than a fast food place the fries are usually fried with cheap oil that is high in calories yet very tasty so that the customer will come back for more. Many fast foods are known to consume the cheapest kind of ingredients, which can put many people’s health at risk. On the other hand when having a home cooked meal, you feel much better because you will enjoy your meal without thinking about the health risk.

The fatter you get, more likely you are to be at risk in having chronic diseases such as diabetes, heart attack, and arthritis. These high levels of fat and sodium can also contribute to heart disease and can cause your blood cholesterol levels to rise and your arteries can lead to build ups of plaque. Preparing meals

at home benefits in many ways. Creative cooking skills are bound to improve remarkably as you learn delightful ways to cook with flavorful and healthy ingredients.

Many people love the idea of going out to eat because the food is really tasty and looks very delicious. There are many fast food restaurants that have value meals and it makes it even more affordable so people can buy. Also, many people who do not like to cook would rather go to a fast food stop. These fast food chains are known to have foods that are high in fat and sodium which can lead to obesity.

We know what is best for our health we should consider keeping it as a lifestyle to eat the right foods. Both fast food and home cooked food have their differences. Fast food may seem more affordable and convenient but a home cooked meal is made with much better quality. Eating home food will keep my mind away from thinking of all the health problems. Promptly it is up to us to choose the right food to eat.

Let food be thy medicine and medicine be thy food.

Hippocrates, 460 BC

Eat Smart Eat Right

by Drishti Ghanshani

Preferences in eating habits lead to trends in making food that is more beneficial and a nutritious part of your daily life.

The culture of a fit and healthy self is now the goal of modern life and makes a permanent impression on the minds of the old and young alike.

Health-conscious eaters are now serious on what goes onto their plate. They are trying out and looking for new uber healthy food to add to their repertoire.

It is truly an advantage that emphasis is now laid on more natural products and foods that are grown locally and by organic methods. This cuts down on use of chemical fertilizers and also promotes more on naturally produced

compost and manure for the harvest. Health experts and nutritionists around the world promote and vouch for this product.

Foods which contain beneficial ingredients like prebiotic fibers, prebiotics, antioxidants, good carbs, gluten-free, with natural sugars, are caffeine free should be taking root with the consumers. Foods which have now become a part of lives and consumer choices are seeds like chia, flax, hemp, and sunflower, olive oil, kale, broccoli, wheatgrass, barley, quinoa, amaranth, arugula, matcha, and lettuce. The list keeps growing.

The Kerry health and nutrition provide their perspective on the 10 key factors in food, nutrition, and health. This provides us with a source and guide to the benefits of food trends.

INFLAMMATION: An expansion of the antioxidants trends of the years past. Linked towards the development of foods with omega-3 fatty acids, polyphenols from fruits and vegetable it increases the immune health.

DIGESTIVE WELLNESS: Foods that help reduce the feeling of gas, bloating or gastrointestinal symptoms. For the consumers looking to avoid gluten, lactose dairy.

BEVERAGES REDEFINED: The ability to incorporate fiber, protein, whole grains, fruits, and vegetable servings. Nutritious beverages have to make way for the sugar-spiked energy packs.

Advancements in technology, health apps, trackers and food-calorie counters specifically tailored to individuals.

PROTEIN: The “sportification” trend: the focus is to improve your lean body mass and reduce hunger between meals. To increase the protein intake from plant or animal sources and replace the sugar and fat nutrients.

Getting fit in a sporty way.

SANKIFICATION: The trend here is to deliver nutrition from mealtimes inconvenient and snack-able formats. Cereal and protein bars, powders, drinks that help deliver food groups like fruits, vegetables whole grains, legumes, and nuts are the key to the future.

GOOD CARBS, BAD CARBS: Fiber is the key differentiator between the two. The trend encourages us to shift our diet focus. It refers to shift our diet focus. It refers to (intake) of foods with minimal sugar and starches.

PLANT-BASED: The presence of this food trend signifies that eating more fruits, legumes, and nuts are beneficial for overall health.

SUGAR: Public health recommendations are driving for a reduction in sugar content of foods across all categories.

FAT: The type of fat is more important than the amount. Right fats to promote health and keep a check on the calorie count. Dairy fats are being added to the list of mono-saturated fats like olive oil and poly-saturated fats like fish oil.

Fast food or Home cooked...

Which one do you prefer?

by Manushi Gohel

Research ďŹ nds that people who eat home-cooked meals on a regular basis tend to be happier and healthier and consume less sugar and processed foods, which can result in higher energy levels and better mental health whereas eating fast food may lead to many harmful diseases as well as disorders.

Choose Wisely...

Eating out is a part of today’s lifestyle. In the late 1970s, food is eaten away from home represented about 18 percent of the energy intake.

In the mid-1990s this figure rose to 32 percent hence almost half of the money Americans spend on food today is on meals away from home. Eating out would not be such a problem if portion sizes were reasonable or if the restaurant food were similar to the food prepared at home.

In comparison with home-cooked meals, the restaurant and fast food meals are higher in fat and calories and lower in essential nutrients and fiber.

People find it more convenient to go out and have food as it requires less time and

They would rather buy the dinner from a restaurant than going home and cooking the food for the whole family. It satisfies the hunger but will be low in nutritional value and high in calories whereas home cooked food may require lot of effort and energy but at last it will provide the nutritional value and it is always a healthier option to opt for.

Food portions in fast-food have increased substantially in size. Eating out menus may include selections that are called healthy choices but these items may not provide nutritional information including calories. Fast-food menus have many other choices that look delicious but provide larger serving sizes with more fat and calories and fewer

or

fruits and vegetables.

While home-cooked food is fulfilling the criteria of a healthy diet, increasing the nutritional value, good to pockets and dependable; fast food is tastier, on-the-go/readily available and more convenient compared to home cooked food. It is difficult to make a healthy selection because people tend to choose food for its taste, convenience, and cost instead of nutrition.

Taking the Bait

by Drishti Ghanshani Many consumers are now re-evaluating their diets and what’s been put on their plate for intake. In an attempt to take control of their health the consumer is now paying more attention to the nutritional value of the components of food. There is a general awareness and the nutritional and wellness market is now catering to the needs and wants of the health-conscious consumer.

The drive here is to inform the modern and busy at work

consumer to get conscious about staying fit and free obesity and related diseases.

Underlined and listed are products that soothe the natural curiosity of the buyer.

Consumers now demand simple, more transparent, less processed ingredients. Labels are checked, diagnosed and the hunt is on for products.

Free from: • Food intolerance • Low/Reduced lactose • Gluten free

The consumer who wants to enjoy foods and beverages they do but with the lesser amount of guilt, look on the labels for quiet, low meat-free logos.

The market caters with food labels: • Reduced sugar • Reduced salt • Reduced fat A broad section of consumers strictly take control of their palate and imbibe a sporty way of life. For them, the content of food is equally important. Superfoods with • Protein fortification • Carbohydrate quality • Healthy lipids • Micronutrient fortification are listed as the “Good for you” kind of foods.

For an individual with specific nutritional requirements based on the state and stage of their life (e.g. infants, women, athletes, seniors) or specific medical conditions the market provides food products which meet those needs.

• Infant and toddler nutrition • Weight management • Healthcare nutrition • Women wellness

Health and wellness in food trends are integrated to meet the evolving consumer needs ranging from ethical labeling to personalization.

Trendier foods like quinoa, kale, chia, flax, are being grown from ages were, in fact, quite unknown to the palate of the modern human. With the demand growing the prices for these have also seared. More and more people involve themselves in the research products and marketing them.

As the population grew more methods were employed to cater to the demand but now as organic produce has gained momentum, special lands and methods are being bracketed to the return of man to natural farming.

Food trends are now often discussed in magazines devoted to cuisine, around the internet and shows specially dedicated to raising awareness in the consumer. Dieticians,

nutritionists, top chefs guide us with their knowledge to keep track of our calorie count with the help of apps and trackers. Superfoods are discussed and also the best availability of these become easily known to us.

Certain food trends may be more of a fad, some become long-lasting and at times a permanent fixture in the culture of food.

“Trends do that.

Fads don’t.”

Ignorance can be injurious

by Manushi Gohel Fast food can please your taste buds and is a convenient alternative to home-cooked meals due to our hectic lifestyles. However, fast food does no good other than loading you with calories.

According to new the Johns Hopkins Bloomberg School of Public Health research, people who eat home-cooked meals consume fewer calories than those who eat fast food.

People eating home-cooked meals consume fewer carbs, fats, and sugar than those who

cook less. The study also found that those who frequently eat home-cooked meals six to seven nights a week consume fewer calories when they eat out. They don’t choose frozen or fast foods when they eat out but eat fresh food with good nutrition value.

A paper from the University of Washington’s School of Public Health shows fast food vs. home-cooked meals comparison considering the cost. It states that people who eat home-cooked meals have a

It'll save you money. A large study found unhealthy diets full of processed foods cost $1.50 more a day than healthy ones full of whole foods. healthier diet at a lower cost. Eating home-cooked meals is less expensive compared to the amount we pay when eating out.

What we pay for our monthly or weekly groceries is much less than each meal we pay for dining out.

And, home-cooked meals are more nutritious than take-out or restaurant-made meals.

A study published in the Seattle Obesity Study showed that people eating home-cooked meals have greater dietary compliance than those that eat out. So, this means that their weekly diet plan meets the federal guidelines for a healthy diet. The study also found that people with bigger families and more children cook their meals often. Time constraints prevent people from cooking at home.

As mentioned, the education or income of a person is not related to eating at home or out.

Eating home-cooked meals along with the family helps with bonding and increases interpersonal communication. It keeps children mentally and physically healthy. A study published in the Journal of the Academy of Nutrition and Dietetics says that having meals with the family decreases childhood obesity. If parents spend quality time with their

children, they have a better sense of self-worth.

If we compare fast food vs. home-cooked meals nutritional values, fast food is high in salt, artery-clogging cholesterol, and calories. A single meal at a fast food chain can cost you all the calories you consume in a day. A person who prepares their own meals can reduce the amount of salt and fats added to recipes. Eating fresh fruits and vegetables can help ďŹ ght o ailments and prevent type 2 diabetes and hypertension.

If time constraints prevent you from cooking at home, you can invest more time on a certain day

and cook enough food to last for several meals. Eating leftovers is still better than calorie-dense and nutrient-deficit fast foods. Also, you should opt for fresh fruits at least once a day.

Another idea is to cook simple meals with whole grains and veggies that you can make in less than 15 minutes. For instance, you can cook oats in milk and have them with fresh fruits. Or, you can chop some veggies in advance and refrigerate them for the next day so you can cook them quickly.

Research has found that homemade baby food is healthier than the store-bought ones. A study published in Archives of Disease in Childhood helps parents decide between homemade and store-bought food.

Store-bought baby food contains two vegetable varieties per serving, whereas home-cooked baby food may contain three or more. Home-cooked baby meals exceed the protein, fats, and calorie recommendation than store-bought food. Also, home-cooked meals have 26% more energy and 44% more protein and total fat than store-bought food.

Commercial baby foods contain less protein than home-cooked baby foods. Increasing the protein content increases the cost, so manufacturers may use fewer nutrients.

The findings of a study published in the Archives of Disease in Childhood says that commercial meals provide a greater vegetable variety per meal and home-cooked meals provide six to seven percent more nutrients than commercial meals. With that said, parents shouldn’t completely rely on commercial meals for their child’s nutrition. They should maintain a

balance between home-cooked and commercial meals to provide the child with a varied, nutritious diet.

Home-cooked meals are lower in average cost than store-bought food. One meal at McDonald’s for a family of four can cost $23.00 to $28.00. On the other hand, a home-cooked meal of whole roasted chicken with veggies, salad, and milk for a family of four costs about $14.00. Homemade meals of pinto beans and rice will cost even less, about $9.00.

A research study conducted by the University of Aberdeen in Scotland found that people who use organic ingredients for cooking at home would pay about one-third more. But still, the cost would be less than buying comparable commercial products.

After looking at the fast food vs. home-cooked meals comparison, we can conclude that home-cooked meals are healthier and cost-effective as well. They don’t load you with calories, fats, harmful preservatives, flavorings, and salts. They go a long way in improving your overall lifestyle, health, and well-being.

Having said that, you should not totally deprive yourself of your favorite store-bought foods. You can still enjoy them in moderation once in a while.

Added sugar is being implicated as a leading cause of obesity, heart disease and type 2 diabetes.

Food Frenz

The Black and White

by Drishti Ghanshani

“I cringe when hearing term ‘natural sugar’ because its highly misleading for consumers”, says Stella Metsovas.

Consumer trends analyze that people still want to indulge, but they want to do it concisely. Processed foods have gained a negative reputation, so consumers are turning to more natural products.

Food Business News put together a rundown of food trends 2018. In 2017 almost half of all new food and beverage products featured some kind of “better for you” claims, they also touted being better for environment tags.

Part of being a thoughtful consumer considers how the product is being packaged.

According to Innova market insights, global snack launches with sea vegetable increased by 19% for 2012-2017. Seaweed, seafood, and sea-salt show up a wider variety of products and are regarded for their nutritional value and umami flavor.

Busy parents, students, and workers are bracketed for small meal packages like granola bars, cereal and nut

packs, non-dairy milk packs, fruit and vegetable chips on the go.

Global Foods Forum is compiling top trends lists on food, beverages, and nutritional product trends for 2018.

Probiotics, Pea-protein, Seaweed, Ginger, Turmeric, Matcha and Yerba Mate, Oats and Barley, Mushroom protein, Chickpeas are listed as being back. Niche trends also include Moringa and Monkfruit.

Consumers are more interested in what foods they can eat that help facilitate the body’s natural detox process.

Collagen supplements are the in thing. More consumers now prefer pasture-raised meat.

Organic is the way to go. The trendy solution to eating more vegetables is adding more anti-oxidant rich vegetables into your food; swap-out typical noodles for organic veggie noodles, snack on raw veggies and add fruits to smoothies.

Green tea is now looked upon as fast track to provide a brain boost and burst toxins from your body. Its gaining appreciation as it contains epigallocatechin for boosting brain function. Additions to it are ashwagandha, holy basil, turmeric, reishi, Gotu Kola to make more antioxidant formulas. They spike metabolism and add virtually no calories.

IFIC (International Food Information Council) based on a data of adults of 50 years concluded that 80% of people said heart health was important in eating decisions, 75% said muscle health/mobility was very or somewhat important. Tied third in a survey were energy and brain function at 74% large majority of adults make some efforts to consume the right food groups with nutrients and were health conscious. 60% said that their eating and lifestyle behavior was better 20 years ago.

Specifically, 86% of respondents said they were replacing less-healthy foods and drinks with more nutrient, protein sources.

Wellness experts say “everyone deserves to know what they’re eating, but also where it came from and how the ingredients were raised/created.

After all, being informed about what you are eating and making educated choices is key to living a long, healthy, nourished life and that starts with the providers being clear and transparent, every step of the way”. Edison de Mello MD-Ph.D. Akashi Centre.

In an article published in reader’s digest there are many overrated trends that can be skipped: • Eating activated charcoalNone of the high rated claims of weight loss, detox, reduce IBS, improve skin care backed by credible science.

• Coconut oil in everything you eat“People forget that it is a saturated fat and general health recommendation by FDA is to keep SF at 10% of total calories”.

• Eating supplementsProblem; you lose the natural fiber and phytochemicals found in whole foods. “Nature made food in a way for a reason”, as said by elders. Don’t take a pill when you can eat healthy food.

• Using only natural sugarsWhen it comes to calorie and nutrition all sweeteners- blue agave to palm sugar or plain white sugar are pretty much equal. “I cringe when hearing term ‘natural sugar’ because it's highly misleading for consumers”, says Stella Metsovas, nutrition expert and author of Wild Mediterranean.

• Ketogenic dietHigh fat and low carb, a diet you cannot miss for long. Severely restricting carbohydrates can actually lead to vitamin deficiencies.

• Diet TeasThere is no evidence that these teas have detox or weight loss benefit and an unsafe way if you’re replacing meals with tea.

When we talk about food I am negative: What we shouldn’t eat, what we’ll regret later, what’s tempting but unhealthy….

The effects are more insidious than any overindulgent amount of “bad food” can ever be. By fretting about food, we turn occasions for comfort and joy into a source of fear and anxiety. All this happens under the guise of science, medical opinion hype on social media pressure to fit. At a closer look, most of the demonized foods are actually fine. Taken to extreme food trends and choices we make can be harmful. It’s a logic that can cut both ways.

Is home cooked food really healthy?

by Manushi Gohel Everyone has heard people say how fast food is either great or horrible. As with everything people say, there is usually some truth to it. Most people eat fast food. Some eat it more often than others and some like it more than others.

Our taste buds tend to be dierent, so our opinions will vary from person to person.

Going out for food is the most convenient option for most of us. Why? We get a lot of options to choose from, we can the food in minutes after ordering and it is tastier than

the home cooked food. It is not necessary that home food has lesser calories than fast food. Nutritional value may dier but calories may remain the same with the same particular food item. One of the main advantages of fast food is that it is available for cheaper rates.

This is probably the most important incentive for people to eat fast food. Fast food is usually much cheaper than homemade meals. Because of that, it is the most common meal choice of lower class

A positive aspect of fast-food chains compared to some other more formal eateries is the availability of nutritional information. It's typically posted on menu boards as well as available on in-store flyers. Knowing the nutrition of the foods you're about to order can help you make more informed and healthier choices.

folks in our societies. Having said that, fast food is eaten by almost everyone. Some of the most popular athletes in the world eat fast food.

The second most obvious reason is that fast food is, well, fast. There is very low or no waiting period. Food is usually prepared in a matter of minutes and you can be on your way. In this digital age, we are too busy with work and have to cope with deadlines, on top of keeping two jobs.

Moreover, it is hard enough to balance personal life and career with mothers having to drive their kids to school before going to work and pick them up after a whole day at the office. Some parents and career people rely on ordering their food online to have them delivered or drive through their children’s favorite burger joint for dinner. When compared to traditional restaurants, you could be saving over an hour of time

from ordering to finishing your meal. The term “fast food” was named so because of what it means, literally, food served fast. Home cooked food requires a lot of planning and ingredients ready beforehand which takes away effort and time of the working class people and that is the reason they prefer to have fast food.

Although fast food has a reputation for being high in calories and fat, that is slowly changing with the rise of the health-conscious population, which is increasing the demand for healthy food options. Chipotle, the Mexican fast-food chain has already toppled Subway as America’s healthy fast food of choice.

Moreover, it is known for having fresh ingredients.

Organic salads and burgers are also being offered in fast food restaurants. As for the hot dogs, there are also choices ike chicken and turkey. Just about every fast food restau-

rant offers some kind of healthy alternatives today.

One thing to keep in mind is that healthier options generally tend to be a little more expensive. But because it is fast food, you are still going to save money over homemade foods.

Since the start of this food industry, it has offered jobs to millions of people. Many students who are struggling to go to college or pay for student loans are given chances to earn money by working several hours a day. Additionally, the shifting schedule also provides for flexibility in schedule.

The fast-food industry as a whole has come a long way, from saving consumers money to offering healthier options on the menu. Perhaps, consumers just need to be mindful of their food choices and how often they enjoy their fast food meals.

Food' trends and their limitations

by Drishti Ghanshani What to eat, what to drink what to cook……

Simple questions related to a general daily life, suddenly seem to have become questionnaires answered by top-notch (over) qualified dieticians and nutritionists. It’s become a bane of life for many.

Food trends governed by the Health and Nutrition professionals are a big time consumer market. Food production industry has vested interest to churn over profits.

Hectic lifestyle mandate heals their convenience foods and the market provides a plethora of nutritious packaged items you can eat while on the go. Cereal bars, digestive biscuits, soup boxes, nut and fiber meals, protein shakes, low carb dairy products are a few which are bought off the shelves easily.

The trends are now focused on eating for health benefits, but according to Manuel Villacorta, a dietician and author of Flat Belly 365 diet fads, focus on low carb and ketogenic diets are doing more harm than good, they are confusing people into leading lifestyles that are not sustainable.

Also according to Natalie Rizzo, a sports dietician foods should stop being demonized as “bad” and we should stop relying on detoxes and cleanses as quick fixes.

In a survey held in 2018, 70% of dieticians named Facebook as #1 source of nutrient misinformation and 78% named celebs and social media stars for providing misinformation via advertisements to consumers.

In an era of social media, it’s no secret that food trends are huge. As cool as they might

seem on pinned posts, it’s better to stay away no matter who’s promoting.

Activated charcoal, juice cleanses (US News Health called it “Health Hocus Pocus”).

When the body does not get the required protein from food it starts finding it elsewhere. It does that by destroying muscle tissue. Metabolism slows.

Going gluten-free without being diagnosed for a medical reason sets you up for serious deficiencies says Harvard health. It means cutting out fiber, vitamins & nutrients and create B9 deficiency.

Non-dairy milk- almond, soy, coconut is tasty. But cow’s milk has about 2% iodine and making a switch can lead to iodine deficiencies, thyroid

problems and low IQ scores of children (via The Independent: a survey by University of Surrey).

The Guardian: spoke to nutritionist R. Lambert about clean eating: while it starts off innocently, it can spiral out of control into an obsession so prevalent it causes (Orthorexia Nervosa: a full-blown eating disorder.

Restriction or obsession about eating foods that considered to be organic, nutritious, fat-free, low carb is leading consumers to fall and marketed by big names.