By China Stanciel, M.S. student in Health Sciences-Nutrition
How do we align with healthy eating habits? According to the 2015-2020 Dietary Guidelines of Americans, 5 key guidelines can be incorporated to encourage healthy eating habits.
- Follow a healthy eating pattern across the lifespan.
- Focus on variety, nutrient density, and amount.
- Limit calories from added sugars and saturated fats and reduce sodium intake.
- Shift to healthier food and beverage choices.
- Support healthy eating patterns for all.
These 5 key guidelines were updated to further enhance and improve the 2010 Dietary Guidelines. The 2010 Dietary Guidelines help develop a dietary recommendation known as 2010 Healthy Eating Index. 2010 Healthy Eating Index measures the quality of an individual diet by assessing 13 areas of interest. 9 of the 13 areas of interest focus on the variety, nutrient density and the amount of certain foods groups. The additional 4 areas of interest limit the consumption of refined grains, added sugars, saturated fats, and sodium.
Due to the focus on variety and nutrient dense food groups recommended by 2010 Healthy Eating Index, a study was designed to evaluate replacing American snacks with tree nuts .The theory is that increasing consumption of tree nuts as a snack would directly impact the nutrient status of both US children and adults. The study assesses the impact of replacing typical snacks with various tree nuts or almonds only on diet quality. Typical snacks were evaluated from the 2009-2012 NHANES, which mainly consisted of cookies, brownies, ice cream, cakes, pies, candy, crackers, and chips. Typical snacks for this study were replaced using two different food models. In the first model, all between-meal snacks (except for drinks) were replaced on a per calorie basis with a variety of tree nuts (almonds, walnuts, pecans cashew, and pistachio) based on the types of nuts Americans eat the most. In the second model whole fruits, non-starchy vegetables, and whole grains were not replaced with tree nuts. The outcome of interest was lowering empty calories (solid fats and added sugar.), saturated fat, and sodium based on the guidelines. In addition to consuming more mono- and polyunsaturated fatty acids, fiber, protein, potassium, and magnesium, which most American don’t have enough of in their diets.
A food pattern modeling of National Health and Nutrition Examination Survey (NHANES) was used to assess the impact of alternative snacking. The National Health and Nutrition Examination Survey collects data to assess the health and nutritional status of adults and children in the United States. The food pattern model, which compared the nutritional impact of alternative snacking evaluated 17, 444 children and adults using the 2009-2012 NHANES. The food pattern model involved 6881 children (1 -19 yrs), 10, 563 adults (>20 yrs). The study analyzes the nutritional gain and dietary impact involved in changing the in between snacks and recording the outcome on two separates 24-hour time frame.
The results showed a significant improvement in many aspects of the alternative snacking practices. Both models aligned with limiting empty calories, added sugar, solid fats, saturated fat, and sodium. Both models showed an increase in oils, monounsaturated fats, polyunsaturated fats, and plant omega 3 fatty acids. Furthermore, increased intake of dietary fiber, magnesium, and potassium were shown. The improvement made for the alternative snacking practices were assessed using the 13 areas of interest based on the Healthy Eating Index score. The Healthy Eating Index Score rates the consumption of a certain food groups that align with Dietary Guidelines with a maximum score of 100.
The Healthy Eating index scores based on adequate nutrition and moderation were significantly higher in model 1 (67.8) and in model 2 (69.7) compared to observed diets (58.5). The conclusion of the study helps to understand tree nuts as alternative snacking practice is just one way to align with the Healthy Eating Index. The overall conclusion isn’t to consume only tree nuts to gain nutritional benefits. Nuts are a healthier snack to consume, but they aren’t low in calories. The takeaway from this study is that replacing typical snacks with tree nuts increases the quality of the diet. While this study shows the nutritional benefits of tree nuts, portion control should always be monitored to make sure we don’t go nuts over the nuts.