{"id":41179,"date":"2020-03-03T20:30:44","date_gmt":"2020-03-04T01:30:44","guid":{"rendered":"http:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/?p=41179"},"modified":"2020-03-03T20:32:36","modified_gmt":"2020-03-04T01:32:36","slug":"what-you-should-know-about-nutrition","status":"publish","type":"post","link":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/2020\/03\/03\/what-you-should-know-about-nutrition\/","title":{"rendered":"What You Should Know About Nutrition (According to a Nutritionist)"},"content":{"rendered":"This week, I<\/span> spoke<\/span> with Eric Williamson, nutritionist and PhD student <\/span>of exercise science at the U of T\u2019s Faculty of Kinesiology and Physical Education<\/span>, to find out what we should be eating to optimize our health and boost immunity.<\/span> Along the way,<\/span> I poked at all the bears: vitamin s<\/span>upplements (are they necessary?<\/span>), weird <\/span>diets<\/span> and the mysterious <\/span>transformation in which foods that are<\/span> Very Bad <\/span>For<\/span> You <\/span>become<\/span> superfood<\/span>s<\/span>.<\/span>\u00a0<\/span>\r\n\r\nWhat do you wish people knew about nutrition?\u00a0<\/span><\/b>\u00a0<\/span>\r\n\r\nOne thing I wish people would keep in mind about nutrition is that <\/span>consuming whole foods<\/span> and exercising regularly<\/span> has the largest impact on <\/span>our<\/span> health<\/span>. That should guide all our decisions. There<\/span> are<\/span> a lot of things you hear talked about which don\u2019t make as much of an impact. If someone\u2019s trying to maximize their intake of a particular <\/span>nutrient<\/span> or<\/span> manipulate their hormones<\/span>,<\/span>\u00a0 I\u2019d just like them to keep in mind<\/span> that<\/span> however they go about those goals, <\/span>they shouldn\u2019t<\/span> ever sacrifice having whole foods a majority of the time or regularly exercising. <\/span>I<\/span>f <\/span>what they\u2019re doing is<\/span> impeding on either of those two <\/span>things<\/span>, it\u2019s probably not worth it.<\/span>\u00a0<\/span>\r\n\r\nWhy whole foods?<\/span><\/b>\u00a0<\/span>\r\n\r\nWe\u2019ve evolved on whole foods, for one. And they contain a lot of nutrients. You\u2019re highly likely to <\/span>obtain sufficient<\/span> micronutrients that way. They\u2019re also high in <\/span>f<\/span>ibre<\/span>, which is very important<\/span>. If we\u2019re consuming whole foods, our body is able to adapt to minor differences in certain nutrients. One of the things that\u2019s most hotly debated today is high fat versus high carbohydrate diet<\/span>s<\/span>. The average person\u2019s body is very adaptable to whether we\u2019re consuming <\/span>either of these<\/span> as long as <\/span>they are<\/span> consum<\/span>ed <\/span>mostly from whole foods.\u00a0<\/span>\u00a0<\/span>\r\n\r\nWhat would you say about vitamin supplements?<\/span><\/b>\u00a0<\/span>\r\n\r\nThe definition of a supplement is that which is taken in isolated form which cannot be obtained in sufficient amounts through diet.\u00a0 This being said, i<\/span>f somebody is not able to consume foods that are high in <\/span>a particular <\/span>vitamin or mineral, or they have a deficiency t<\/span>hat\u2019s been medically diagnosed, <\/span>that would warrant taking a supplement. But for the most part, we do want to take a food-first approach, <\/span>to <\/span>see if we can get most of it through food<\/span>, if not a<\/span>ll of it<\/span>.<\/span>\u00a0<\/span>\r\n\r\nFor example, m<\/span>ost people are <\/span>going to <\/span>be able to <\/span>consume <\/span>enough vitamin C through food, as long as they\u2019re consuming <\/span>a sufficient intake of <\/span>fruits and vegetables. If you take a vitamin supplement on top of that, you could be going overboard.<\/span> Vitamin C is a very powerful antioxidant.<\/span> For the average person, <\/span>it<\/span>\u2019s<\/span> a waste of money<\/span>. But<\/span> for an athlete <\/span>who\u2019s<\/span> taking vitamin C supplements as well as consuming enough through food, it may have such an anti-inflammatory effect that it inhibit<\/span>s<\/span> the recovery process after exercise. <\/span>This is where we want to be careful with supplements.<\/span>\u00a0<\/span>\r\n\r\nAn<\/span>other example is iron. Not everyone should take iron supplementation<\/span>. W<\/span>e can get it through food. Iron deficiency can be diagnosed through a blood test. Only if they<\/span> a<\/span>re<\/span> showing signs of<\/span> deficiency <\/span>should <\/span>people<\/span> potentially<\/span> take <\/span>a supplement<\/span> and they should speak with a health care provider before doing so<\/span>.<\/span>\u00a0<\/span>\r\n\r\nOn <\/span>the other extreme, we can make a pretty good bet that our population is deficient in vitamin D. In the winter months<\/span>, from around<\/span> October <\/span>to April<\/span>,<\/span> we\u2019re too far away from the sun. <\/span>Because of this, we <\/span>need to <\/span>obtain <\/span>it through supplement form. There are some foods that are fortified with it, like milk. Even if you\u2019re getting it through food, the <\/span>risk <\/span><\/i>of taking<\/span> extra<\/span> vitamin D is quite low. It\u2019s difficult to get too much<\/span> with supplements over-<\/span>the-counter<\/span>, so the <\/span>majority of people <\/span>in Canada <\/span>should take a<\/span> vit<\/span>amin<\/span> D<\/span> supplement<\/span> to make sure they\u2019re getting enough.\u00a0<\/span>\u00a0<\/span>\r\n\r\nHow would someone go about finding out how much to take?<\/span><\/b>\u00a0<\/span>\r\n\r\nI\u2019d say you\u2019re better off taking 1000 IU v<\/span>itamin D than not taking it, b<\/span>ecause the risk of going overboard is <\/span>low, <\/span>whereas the risk of deficiency is very high.\u00a0<\/span>\u00a0<\/span>\r\n\r\nWe see that t<\/span>h<\/span>ose who are consuming a sub-optimal level of vitamin D have a reduction in strength and power<\/span> [when they exercise]<\/span>,<\/span> and<\/span> a reduction in immunity. There\u2019s an increase in <\/span>the common cold<\/span>.\u00a0<\/span>\u00a0<\/span>\r\n\r\nDo d<\/strong>arker skin <\/span><\/b>tones need more vitamin D<\/span><\/b>?<\/span><\/b>\u00a0<\/span>\r\n\r\nIt\u2019s not<\/span> that they need more vitamin D, but during the summer months, they\u2019d need more time in the sun. A very pale individual can <\/span>obtain enough sunlight for their body to synthesize<\/span> adequate amount<\/span>s of v<\/span>itamin D<\/span> in fifteen<\/span> to<\/span> twenty minutes<\/span> per day<\/span>. Someone who<\/span> i<\/span>s more medium-toned might need an hour or so. A very dark individual <\/span>c<\/span>ould need<\/span> as much as<\/span> two hours. So everyone needs the same amount of vitamin D per day. <\/span>But t<\/span>he body doesn\u2019t synthesize as much from darker skin<\/span> so they need to spend more time in the sun<\/span>.\u00a0<\/span>\u00a0<\/span>\r\n\r\nAbout whole foods: d<\/span><\/b>o you have any procedure for washing fruits and vegetables, since they come covered in pesticides?<\/span><\/b>\u00a0<\/span>\r\n\r\nIf we look at the scientific consensus on pesticides, the risk is very low. The amount that\u2019s allowed to be detectable on produce is less than<\/span> 1\/100<\/span>th<\/span> of<\/span> what\u2019s been shown to produce harm in animal models<\/span> used in research<\/span>. Just washing with water eliminates most of the <\/span>pesticides and the risk of any adverse effects of pesticides currently on produce in Canada is low<\/span>.<\/span>\u00a0<\/span>\r\n\r\nWhy does a food that was formerly <\/span><\/b>bad<\/span><\/b> become a superfood? <\/span><\/b>(Eggs, coconut oil, etc.)<\/span><\/b>\u00a0<\/span>\r\n\r\nWhat I like to tell people is that science doesn\u2019t change. What changes is our interpretation of the data. <\/span>The media can be very sensationalist. Scientists are trained to be very careful with what they say, but journalists<\/span> sometimes<\/span> are not. We\u2019ll never<\/span> say the data \u201cproves\u201d anything,<\/span> we\u2019ll say it <\/span>suggests <\/span><\/i>something.<\/span>\u00a0<\/span>\r\n\r\nNutrition <\/span>as a science has been around for less than a hundred years today. Compare that with the physical sciences that have been around for thousands of years<\/span>. We don\u2019t know very much<\/span> and that\u2019s really hard for people to admit, because we want certainty. <\/span>At the same time<\/span>,\u00a0 we<\/span> know a lot, <\/span>but we don\u2019t know everything<\/span> which is why our interpretations can change with new evolving evidence<\/span>.\u00a0<\/span>\u00a0<\/span>\r\n\r\nSo do we just ignore <\/span><\/b>facts changing in the news<\/span><\/b>?\u00a0<\/span><\/b>\u00a0<\/span>\r\n\r\nThis has always been something I\u2019ve struggled with: how to<\/span> teach the public an effective way of navigating<\/span> interpret<\/span>ation of<\/span> science <\/span>and media reports<\/span>. <\/span>A<\/span>s a start, a<\/span>lways check that there are references to academic articles. <\/span>Also, hold <\/span>it up against those big rocks we talked about- make sure it doesn\u2019t interfere with whole foods or exercise. And if it doesn\u2019t make sense from an evolutionary standpoint, I\u2019d be <\/span>sc<\/span>eptical <\/span>of it. <\/span>Lastly, find someone you trust that has knowledge in the area and can put these reports into context for you<\/span>,<\/span> if you\u2019re considering changing the way you eat based on something you\u2019ve read or heard. Having a <\/span>professional who can add context is critical for determining if the recommendations implied by the report, which is often based on \u201caverages\u201d, is <\/span>appropriate<\/span> for you.<\/span>\u00a0<\/span>\r\n\r\nHow can we boost immunity?<\/span><\/b>\u00a0<\/span>\r\n\r\nW<\/span>hat makes the most difference with regard to immunity is hand washing. <\/span>Also<\/span>,<\/span> not over or under exercising. <\/span>A<\/span> sedentary<\/span> lifestyle mean<\/span>s higher risk. And if you\u2019re <\/span>over-<\/span>exercising and causing yourself so much stress that you\u2019re unable to <\/span>recover well from your exercise, this<\/span> can also increase your risk. Eat whole nutritious foods, especially lots of plants. Adequate protein is<\/span> also<\/span> important for immunity<\/span>, so<\/span> make sure you have some source of protein at every meal and snack.<\/span>\u00a0<\/span>\r\n\r\nWhy protein?<\/span><\/b>\u00a0<\/span>\r\n\r\nA<\/span> very large portion of<\/span> our body <\/span>is made <\/span>up <\/span>of protein. When we consume it, we\u2019re replacing the protein <\/span>currently <\/span>in our tissues<\/span>,<\/span> and also proteins important to many physiological processes like the antibodies of the immune system<\/span>. Hav<\/span>ing<\/span> a high source of protein<\/span> at<\/span> every meal and snack<\/span> will help with this<\/span>,<\/span> keeping <\/span>our<\/span> tissues \u201cfresh\u201d and functioning optimally<\/span>.<\/span>\u00a0<\/span>\r\n\r\nDo nuts and seeds have a <\/span><\/b>higher<\/span><\/i><\/b> level of protein?<\/span><\/b>\u00a0<\/span>\u00a0<\/span>\r\n\r\nYeah, but they\u2019re a fat-based food.<\/span> Don\u2019t go to nuts for your protein<\/span>, consume them for healthy fats, vitamins and minerals<\/span>. <\/span>For protein, go for sources such as<\/span> beans and legumes, soy, tofu, lean meats<\/span>, seafood<\/span> and dairy<\/span>,<\/span> like<\/span> cottage cheese<\/span> or<\/span> Greek yogurt.\u00a0<\/span>\u00a0<\/span>\r\n\r\n\u00a0<\/span>","protected":false},"excerpt":{"rendered":"
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\nThis week, I spoke to Eric Williamson, a nutritionist, to find out what we should be eating to optimize our health and boost immunity. Along the way, I poke at all the bears: vitamin supplements (are they necessary??), weird diets and the mysterious transformation in which foods that are Very Bad For You become superfoods. \n<\/div>
Continue reading “What You Should Know About Nutrition (According to a Nutritionist)”<\/span>…<\/a><\/div>\n<\/div>
Continue reading “What You Should Know About Nutrition (According to a Nutritionist)”<\/span>…<\/a><\/div>","protected":false},"author":393,"featured_media":41180,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1758,7204,67],"tags":[10784,88,9307,27679,15717,10788,9420,27654,1177,23667,1734,27696,15904],"_links":{"self":[{"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/posts\/41179"}],"collection":[{"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/users\/393"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/comments?post=41179"}],"version-history":[{"count":2,"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/posts\/41179\/revisions"}],"predecessor-version":[{"id":41182,"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/posts\/41179\/revisions\/41182"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/media\/41180"}],"wp:attachment":[{"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/media?parent=41179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/categories?post=41179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.studentlife.utoronto.ca\/lifeatuoft\/wp-json\/wp\/v2\/tags?post=41179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}