Secretary Kennedy promised to define ultra-processed foods by April (after a call for input), but then said it may be too complicated to define these foods for policy purposes. What is a real whole food? 

What is a real whole food?  Simply stated, it is food in its natural state. (Natural meaning it is unchanged from its original state in nature.   In fact, the word "natural" is not synonymous with the words organic or healthy.) 

It's sad to me that so many ask this question at all.  Yet too many cannot answer this question in our current food environment, even though it is understandable. 

Technically speaking, a food is processed if it is altered in any way - cooked, frozen, a combination of whole foods blended, etc. - all changed from their natural state but without added ingredients, either natural or artificial.  

What is an ultra-processed food?

Healthy Eating Research (HealthyEatingResearch.org) convened an expert panel to answer this question.

It made three recommendations:

I. Definition

A food product is ultra-processed if it contains at least one of the following:

A.  Cosmetic additive (to enhance the appearance of a food product)

Examples: flavors (natural or artificial), emulsifiers, sweeteners (both sugar and non-sugar), colors (natural or artificial), thickeners, bulking agents, gelling agents, glazing agents, carbonating agents, anti-foaming agents, and other additives recognized by FDA or Codex technical classificati

B.  Non-culinary ingredient (any substance intentionally added to food that is not a whole food and is rarely—if ever—found in a home kitchen.) manufactured food additives, chemical preservatives, artificial flavors, and stabilizers used by the food industry to extend shelf life, enhance texture, or improve color.)

Examples: casein, dextrose, high-fructose corn syrup, maltodextrin, modified starch, protein isolates (e.g., soy or whey), hydrogenated or interesterified oils, mechanically separated meats, lactose, lecithin, and others.starch, protein isolates (e.g., soy or whey), hydrogenated or interesterified oils, mechanically separated meats, lactose, lecithin, and others.

II. Exempt ingredients

Some ingredients do not mark foods as ultra-processed:

Vitamins

Minerals

Herbs

Spices

Yeast-derived ingredients

III. Exempt foods

Foods that meet the FDA’s definition for “Healthy” claims are not considered ultra-processed. These contain:

Adequate amounts of recommended food groups

Less than FDA thresholds for added sugar, sodium, and saturated fat

No non-sugar sweeteners 

Educated as both a food scientist and a nutritionist with the goal of nourishing us, I certainly think the industry has gone too far in meeting consumer wants rather than needs for profit.  It is also clear to me that what we have gradually allowed ourselves to become accustomed to accepting as normal is not only suboptimal but also harmful to ourselves as human beings.  And we have some responsibility in the role we play in creating our culture.  While I fully recognize that exposure and access are factors, when we spend our time blaming industry for what we choose to buy and consume, we need to ask ourselves why we continue not to override our short-term impulses and overeat food for emotional comfort, delegating expertise of how we treat ourselves to others rather than learning supportive skills and self-advocating for what we truly know would be good for our long-term health. 

There certainly should be space in our food culture for recipes using ingredients for enjoyment, maybe 20% of our diet for wiggle room.  But when our food culture adapts over time to the availability of any food anytime, anywhere, we're gone too far.  Relying on myths of convenience and permissiveness in the name of saving time, saving cost, indulgences galore, to the extent that individuals are not responsible for what they put into their bodies, means it's time to make changes, setting both societal and individual boundaries. 

Putting yourself and your health first with a solid foundation is something you already know how to do. All creatures in nature do. Most research is supported by industry to influence you towards their product. Yet so many are proud that they have studied and know what they need in this way, and are not aware that the information they have read is not always applicable to you or does not help you.  More often than not, the latest research study is throwing you off track, not on track.  It's a distraction from the basic skills and execution you may be avoiding close inspection of. 

It starts with you, now, wanting to make changes for a better, longer life.  Most of what you are proudest of took hard work and effort. 

I'm here to support you in finding your way so your efforts are rewarded. 

The issue with for-profit business when it comes to our health

Both food and pharmaceutical companies are for-profit companies in America. Their goal is to make a profit based on the economics of choice. Short of government regulations that are rarely enforced unless subject to lawsuits typically from competitors, companies get to choose what they stand for and how they do business.

Consumers want choice. As for-profit companies, the companies make what consumers want - a convenient, quick answer to a consumer problem as a reaction. Consumers make unhealthy choices - often. That is the basis of behavioral economics, which considers emotions. impulsivity and environment influence choices rather than rational, well-informed decisions assumed in neoclassical economics.

Some food and beverage companies, make more money by selling more of their product to the same person (i.e. sugar-sweetened beverages and salty snacks). Most do not, as they make more money selling to more people.

Some pharmaceutical companies sell products as a panacea for a disease or pain when a true solution is available but less convenient or immediate. Others sell products that are actually the only solution once the disease has progressed when lifestyle changes no longer work.

If the product relies on selling more of the same product to the same person, the company will likely need to consider the health consequences of what they sell as a risk to health will increase. This holds true for both the food and pharmaceutical industries.

Because too much is always too much, the explanation is simple. The devil is in the dose. If you have too much of anything, it is too much and there will likely be negative consequences.

So whether one wants to blame the company for offering the product people want or the consumer for choosing a product, this is how the system works. Both the company and the consumer are ultimately responsible for their choices. Blame never works to solve a problem. New awareness, thoughts, and actions do. Let's find solutions together and move forward. 

But it tastes good!

Food has to taste good. In all my years of consumer research, I have never heard anyone say that they would choose a food that didn't prioritize taste over all other factors. Taste is a must, and is a cost of entry to market a food product. If it doesn't taste good, no one will care enough about convenience or health to keep a food product on the grocery shelves or likely anywhere for that matter. 

We all have different taste preferences. 

Many are cultural. What we are raised on matters because for kids, what we know and associate with family and positive emotions impact choices for life.

Our tongues have a print just as a finger has a print that is unique to us. While our basic tastes are common, the extent to which they impact us is not necessarily. We all likely know someone with a "sweet tooth" or who doesn't eat vegetables because they "taste too bitter". 

There are many other tastes beyond the basic 5 of sweet, sour, bitter, salty, and, umami. Think of all the different spices and foods you have preferences for. 

However, the basic tastes are just that because they relate to our survival. We are hard-wired to crave them when insufficient in our diet. We know we are thirsty when our bodies are dehydrated. Why do we crave chips? Often because our bodies need salt to retain our fluid balance. We salivate when we see or smell delicious desserts high in fat and sugar. Our brain knows these are required for energy. We may crave citrus after eating meat to aid digestion and balance our body pH. We may crave meat or cheese for the protein needed for our muscles. When we learn to listen to our body well, we learn to maintain health. 

When we listen to the latest study or trend we may be causing harm or throwing out our money. Often the trends may have some foundational science behind them but that doesn't mean you should blindly follow them. Typically, people are unaware of the source of the science or the context. 

Follow me here or @foodfitter to learn more inside information on the journey of food and how it impacts your health. 

Doctors blaming food companies for our health crisis is convenient yet coming from a biased perspective. They are part of the problem.

I've heard everything, mostly in the name of whom to blame for the diabesity crisis. 

It works like this. Those in medicine notice that there is an increase in medical conditions that burden our hospital system. They work with government and pharmaceutical companies to develop drugs to address the issue. With the possible exception of drugs for infection and some cancers, most drugs will need to be taken for a lifetime to address chronic conditions.

In Western medicine, physicians are trained best for the sickest and those needing emergency care. Physicians often gravitate to specialties (as if we are the sum of our organs and body systems). Often a holistic view of the person's health is absent until all else fails.  Their system waits until one is ill enough to be diagnosed based on laboratory tests. 

Physicians then treat those who have disease. At this point, the patients they see typically need what they provide in the form of medicine or drugs because they are strong remedies. Much of the medical training and research the physicians rely on is supported by profit driven pharmaceutical companies. 

Doctors who are trained to prescribe drugs do so, and, when the patient has too many diseases (some from the side effects of a drug and others from disease progression) polypharmacy results (too many prescriptions often interacting). Eventually, there is nothing the doctor can do. 

Doctors hypothesize based on their knowledge of the human body from medical school and continuing education. It is difficult for them to keep up with the latest information given the large amount of research they have access to. They only have so many hours in their day. Pharmaceutical reps give them information on the latest drug advancements which can be helpful however, at the same time as they are educating the doctors they are also marketing drugs to them. New drugs typically have higher profit margins. There is clearly an inherent bias in the process. 

In contrast to the profitable drugs sold by pharmaceutical companies, the food industry works off of much smaller profit margins and considerably more volume. Often the ingredients in formulating new products are components of subsidized crops. The ingredients used that are not GRAS (generally recognized as safe) may be regulated by government research. Examples are artificial colors and sweeteners.

I listen to the latest doctor, or dietician blame the food industry for the sick patients that they see. Journalists and consumers repeat what they hear and read. It's safe for the professionals to blame the industry that is not paying their paycheck. It is also easy to blame whoever or whatever immediately proceeds the situation. But too often that is not the root cause of the problem. 

The truth is that everyone has a role in this.

I have another perspective.

What you need to know about rising food prices 101

Manufacturers do not want to raise food prices because there is market competition and they do not want to lose sales. They often reduce costs by giving you less at the same price as an initial strategy. They will tolerate products being out of stock if they can and look towards higher future demand when possible. They know that prices are rarely lowered and we typically get used to the new pricing although it is still not desirable. That's how inflation begins. We pay more for products and services and salaries need to rise to compensate. 

What is causing price inflation? 

1. Lack of workers and employment issues in factories here and around the world for production.

2. Backups in shipping by land and by sea.  From ports and delivery issues will continue to happen We live in a global world. We not only get our food products but ingredients and packaging materials from all over the world. Sourcing globally provides us with food access, convenience, and, in some cases, has even resulted in lower food prices. 

3. Scarcity 

Stocking up is one way to plan better and helps you have more time to get an item for your holiday dinner. Think of a Thanksgrilling get together setting expectations of an outdoor gathering. 

Now is the time to start planning your Thanksgiving menu so you can purchase your groceries.

Helping you plan, even if you are not the planning type, ensures you will have what you need and waste less. Waste is most often the issue with fresh fruits and vegetables especially now that so many more of us are eating more plant-based meals. Understanding canned and frozen options will help immensely. 

Buying locally and seasonally, planning, and learning the difference between marketing and what really is meaningful and of value to you when purchasing will make all the difference. 

Working with Foodfitter, food choices will be stress-free and you will feel confident that you are making sound food decisions aligned with your values, preferences, and health. 

My favorite secret ingredients to surprise your guests with flavors that wow. All of these ingredients are GMO free, gluten free, kosher and vegan. Some like it Smooth! Some like the Tangy! Some like it Hot!

1. Artichoke and Garlic Infused Extra Virgin Olive Oil from the Georgetown Olive Oil Company or use the oil from Trader Joe's Marinated Grilled Artichokes in Olive Oil. 

2. Blood orange Vinegar from Cuisine Perel

3. Habenaro Citrus Oil from Sutter Buttes. It is often sold as a dipping oil but I love using a splash in dishes. 

Rapid Weight Loss - Does it last?

The latest fad diet is not a diet. It's an injection touted by advertisements, physicians, and anyone interested in losing weight who can afford the steep payment without insurance of roughly $1000 a month. 

The long and short of it is that you need to continue to take the drug for the rest of your life if you want to maintain the weight loss. Many say the weight plus more returns if you stop and don't permanently change the way you eat. 

As a nutritionist, I'm wondering if one can take this drug long-term and still be able to get adequate nourishment. The reason that people lose so much weight is that they are not hungry. Some barely eat and their doctor has to tell them they need to eat. Over time, I would imagine malnourishment might become an issue. 

While I'm sure at least some of those inspired to go this route may have been overeating, whether or not they were eating for nutrient density or simply eating empty calories would depend on the individual. 

As a petite woman with a very slow metabolism, I've always found it necessary to eat a nutrient-dense diet with the fewest calories I can. I'm not starving myself at all - I just am not hungry and my body doesn't need many calories but it still needs nutrients to maintain healthy levels. It's a challenge for sure. I can't imagine that most are as diligent nutritionally with caloric restriction as I am. 

While supplements can help, there is simply no substitute for whole food and a balanced diet. 

As a food scientist, I know for sure that we do not know and certainly cannot measure the interactions of nutrients in food that nature provides us. We can't even measure the components of foods we know exist. 

I wish there was a magic solution to weight control for many of us who may struggle with it. So far, no magic exists. The risk of not accepting my healthy self for some generated image of perfection is just not worth it in my book. I will tell you if and when I find the magic. In the meantime, I chose to enjoy my healthy life as it is.