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Fat: why are we so confused about whether or not we should include it in our diet?

You’d be forgiven for being confused about whether or not you should eat fat. For a long time, people were told to stay well away from it entirely. But lately, fat seems to be back on the table – but only certain types of fat. With so many conflicting messages about which types of fat to eat, it’s no wonder many people are confused about whether or not they should it. Here are just a few reasons why the advice about fat is so confusing – and how much fat you should really eat. Some fat is essential in our diet as it gives us energy and helps us absorbs certain vitamins, including vitamin A, D and E. But there are many different types of fats and eating too much of certain types can be harmful to us. Unsaturated fats (also called monounsaturated or polyunsaturated) are known as “good” fats and are important for helping us lower cholesterol and keep our heart healthy. Unsaturated fats can be found in foods such as avocados, olive or peanut oils, and fish. But saturated fats can be bad for us when eaten in excess, and can raise cholesterol and increase risk of heart disease. Trans fats can also increase cholesterol levels. Foods that contain saturated and trans fats include butter, cheese, bacon, biscuits and fried foods. Fat is important Many health authorities worldwide agree fat is an important part of a healthy diet – but that we should only get so many calories daily from fats. The World Health Organization (WHO) recommends people get no more than 30% of their daily calories from fat – of which only 10% of daily calories should be from saturated fats, and less than 1% from trans fats. The UK’s recommendations are much the same, limiting saturated fats to only 10% of our daily calorie intake – around 30g per day for men (around 270 calories) and 20g for women (around 180 calories). But in Europe, health recommendations suggest fat should comprise between 20-35% of our total daily calories. There’s also no recommendations for how many calories should be from saturated or trans fats – just that these should be limited. In the US, people are only advised to limit saturated fat intake to less than 10% of daily calories. So while there seems to be agreement in how much fat people should eat, the slight variations in these recommendations – as well as variations in how much of certain types of fat we should eat – might explain the confusion over whether or not we should eat fat and how much of it we should eat. Misleading advice If all the different recommendations weren’t confusing enough, there’s also a lot of information out there that’s either too simplistic or incorrect. This makes the recommendations about eating fat all the more complicated. For example, the Joint British Societies (which publishes recommendations to help people reduce their risk of cardiovascular disease) recommends that only around 10% of a person’s total fat intake should come from saturated fats. As typically we consume 30-40% of our calories from fat, and international and government bodies recommend that around 30% of daily calories should come from fat, limiting saturated fats to 10% of this would mean they’d make up only 3% of our day’s calories. This would amount to little more than about 7g of saturated fat -– around two teaspoons of butter. This differs from many other recommendations – such as from WHO – which states 10% of all the calories people eat daily should come from saturated fats. It’s also unclear whether such a strict restriction of saturated fats would have any benefit and would be difficult for many people to achieve as a variety of healthy foods – such as olive oil – can also contain saturated fats. There’s also a lot of advice that’s too simplistic, which can be inadvertently misleading. For example, one tip the British Heart Foundation recommends for swapping saturated for unsaturated fats is to use a spray oil or measuring oils, instead of just pouring it straight from the bottle. But this doesn’t account for the fact that different types of oil have different saturated fat levels. Sunflower oil, for example, is already low in saturated fat, so using less would significantly reduce calories but only modestly reduce saturated fat levels. Other advice from the British Heart Foundation includes avoiding frying foods and switching to semi-skimmed milk. But focusing on methods that have a minimal effect on saturated fat levels can make it more confusing to know which foods (and fats) to avoid. The easiest way to avoid saturated fats is avoiding foods like pies, cakes and biscuits. These foods are high in saturated fats and tend to be the greatest sources of them in most peoples’ diets. Getting the right amount Research suggests that we should get around a third of our energy from fat – two-thirds of which should be unsaturated fats. Of course, certain food sources will contain different types of fats, and different levels of fats. For example, avocados and pies are both high in fat. But avocados are high in healthy monounsaturated fats, which are good for heart health and can lower cholesterol. Pies, on the other hand, are high in saturated fats, which can be bad for your heart and cholesterol levels. The easiest way to make sure you’re eating enough of the right fats is to avoid foods that contain saturated and trans fats – such as butter, hard cheeses, pies, biscuits, pastries, cakes, processed meats and crisps. These foods are also high in salt, carbohydrates and sugar, so can also have other health harms such as increasing risk of high blood pressure. Instead, try including sources of healthy fats – such as avocados, olive oil, nuts and fish. This will ensure that you’re not only getting enough fat in your diet, but that you’re getting the right kind of fats (around 75g a day for women and 90g for men).

Psychologists tackle childhood obesity by studying avid eating behaviour

• Psychologists at Aston University, Loughborough University, University College London and Kings College London to collaborate on childhood obesity study • £1-million project awarded by the Economic and Social Research Council • Three-year project to develop practical interventions to tackle obesity in early childhood A team of psychologists are to start work on a three-year project that will assist parents to address over-eating in pre-school children who have large appetites. The group, which specialises in childhood eating behaviour is led by Aston University, and includes researchers from Loughborough University, University College London and Kings College London. It is a result of a long-standing collaboration between the team members. The team have been awarded almost £1-million pounds, by the Economic and Social Research Council. The project aims to help support parents whose children are very focused on and motivated by food and the project will produce guidelines based on the findings that can be used to develop interventions. Childhood obesity is one of the most serious public health challenges of the 21st century and of major societal concern. It places children at high risk of diseases such as diabetes, cardiovascular disease and some cancers in adulthood. According to the charity World Obesity, in just 40 years the number of school-age children and adolescents with obesity has risen more than 10-fold, from 11 million to 124 million (2016 estimates). Professor Jackie Blissett, Aston University and lead academic on the study said: “Childhood obesity usually begins in infancy and early childhood, with up to 90% of children who have obesity at 3 years continuing to have overweight or obesity in adolescence. Some children however, are more vulnerable to the development of obesity than others, due to their genetic susceptibility. “A better understanding of the factors which may help to prevent or reduce the risk of childhood obesity, and applying this understanding to develop effective interventions, is of key importance to solving this complex policy and practice challenge.” The team will use existing longitudinal data from the Gemini study to monitor trends in children’s eating and examine the development of the relationship between children’s appetite and parents’ feeding practices across early childhood. In the second phase of the project, which will be lab-based, the team at Aston University are set to recruit two members of research staff to support the study. In the lab, around 120 children will be observed whilst taking part in various food related tasks, to assess which feeding practices change their eating behaviour and help the researchers find the best way of regulating their food intake. The team intend to test the effectiveness of certain feeding practices and plan to recruit around 2000 new families who will take part in an online survey to assess children’s appetite traits. Professor Claire Farrow, Aston University, and collaborator on the study said: “At present, public health advice regarding children's eating and weight is generic, ineffective, and does not tackle variability in children's appetite avidity, which makes behaviour change even more challenging for parents who struggle to manage their child's eating behaviour.” “Using current theory to inform complex intervention development, our research will examine how parents interact with their pre-school children with avid appetites in the food context, evaluate how these interactions predict short and long-term effects on eating behaviour and develop recommendations for interventions in the future.”

Baylor Expert Shares Tips to Help Kids Maintain, Improve Fitness During Time Out of School

Millions of children and teens throughout the United States are relegated to their homes in attempt to help “flatten the curve” and spread of COVID-19. As parents struggle to carve out a new normal for themselves and their children, a Baylor University professor says physical fitness should still be a priority. Paul Gordon, Ph.D., professor and chair of Baylor University’s department of health, human performance and recreation, is recognized nationally as a top expert in muscular fitness and health outcomes. His areas of expertise include physical activity and lifestyle-based research related to obesity. “Beyond improving your health, physical activity will also improve your mental state,” Gordon said. “A sense of accomplishment and satisfaction is often felt after exercise. Consequently, when you need a mood lift either from ‘cabin fever’ as a result of being shut in or the stress of our current health crisis, take an exercise break. It will help you keep your spirits up.”  In the following Q&A, Gordon shares tips to help parents and children stay fit during the coronavirus pandemic. Q: With millions of kids now out of school due to coronavirus – and without the benefits of a gym class – what advice would you give parents and guardians about helping those kids maintain or improve fitness? A: With the onset of school closures and recommendations to limit groups, parents do find themselves challenged to figure out a new routine that encourages healthy living such as opportunities for exercise. Given the current challenges we are facing to prevent the spread of this dangerous disease, parents need to step up and actively oversee their children’s activities. The following points are important considerations: Engage in Active Parenting. Many children/adolescents will be engaging in remote learning formats through much, if not all, of the remaining school year. Consequently, parents will need to assist their kids, particularly the younger children, with access and supervise their work. We cannot expect teachers to have the same control as when they are in class. Similarly, opportunities for engaging in physical activity need to be planned and encouraged and where possible supervised. Some exercise is better than none. This concept is true for adults and kids alike. Don’t give up on getting exercise completely if you can’t plan a full workout. A little is good, and more is better. Remember, exercise is helpful for more than weight control. It improves cardiovascular and skeletal health as well. It can even bolster your immunity response. Q: Are there exercises that kids from kindergarten on up can do? What would you recommend in terms of time and style of exercise? A: Younger children are more likely to engage in activity if they have someone to play with. Parents should engage in active games with their children. If the parent is working from home, take short breaks and play with your child. Active games that involve running, skipping, jumping and climbing are perfect types of activities. Take them for walks in the park or neighborhood. Once children hit adolescence, they are more inclined to perform limited stationary exercises such as on a stationary bicycle or cross trainer. Throwing the ball and playing controlled games (tag, kickball, etc.) can be effective. Playing with your child is an excellent way to spend time and build memories that last a lifetime. Older children can also engage in regular calisthenics such as push-ups, jumping jacks, wall sits, etc. Make it a game or contest and you’ll likely get their involvement. Q: Do you recommend any online plans or resources for parents to follow? A: There are a number of online resources available. A few examples are listed below: GoNoodle KidsHealth.org BeActiveKids.org Q: What are the negatives associated with being sedentary – whether it’s in front of a television or sitting and spending too much time in front of a screen? A: A sedentary lifestyle has numerous untoward effects on health. In fact, even individuals who are meeting basic activity levels can be at increased risk for diseases if they are overly sedentary. Increased risk for cancer, cardiovascular disease and metabolic abnormalities (i.e., diabetes) occur from sedentary living. Obesity has reached epidemic levels in our society, and a primary factor is sedentariness. It’s important to take breaks from sitting and get up and walk around.  ABOUT BAYLOR UNIVERSITY Baylor University is a private Christian University and a nationally ranked research institution. The University provides a vibrant campus community for more than 18,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 90 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. ABOUT ROBBINS COLLEGE OF HEALTH AND HUMAN SCIENCES AT BAYLOR UNIVERSITY The Robbins College of Health and Human Sciences at Baylor University was established in 2014, a result of identified priorities for strengthening the health sciences through Baylor’s strategic vision, Pro Futuris, and the University’s Illuminate strategic plan. The anchor academic units that form Robbins College – Communication Sciences and Disorders; Family and Consumer Sciences; Health, Human Performance and Recreation; Public Health; and Division of Health Professions – share a common purpose: improving health and quality of life. The College’s curricula promotes a team-based approach to transformational education and research that has established interdisciplinary research collaborations to advance solutions for improving quality of life for individuals, families and communities. For more information, visit www.baylor.edu/chhs.

Nutrition Science Is Increasing Our Life Spans

Consumers are inundated daily with the latest nutrition findings popping up in their newsfeed or in advertisements touting the benefits of the latest food trend. Yet, in a recent magazine cover story, "Why Everything You Know About Nutrition is Wrong," the takeaway is that the science behind dietary guidelines is not an exact one. It can lead to confusion for the general public regarding topics such as the use of vitamins, eating wholegrain foods, low-saturated fat and low-carb foods, for example. “Nutrition science, and the interpretation of it, is not without its flaws,” says Rebecca Shenkman, MPH, RDN, LDN, director of the MacDonald Center for Obesity Prevention and Education at Villanova University's M. Louise Fitzpatrick College of Nursing. "While we would like to believe that eating healthy is a straightforward concept, it is far from it." Many variables affect nutrition science—both the fundamental research and then consequently how it is communicated to the public—which is different from other forms of science, says Shenkman. The U.S. Department of Health and Human Services (HHS) reports that about half of all American adults have one or more preventable, diet-related chronic diseases, including cardiovascular disease, type 2 diabetes and obesity. The HHS’ 2015-2020 Dietary Guidelines are recommendations to combine healthy foods from all four food groups while paying attention to calorie limits. Nutrition science is relatively new, and while vitamin and mineral deficiencies were discovered starting in the mid-1800s, it was not until the 1970s that research began linking diet and specific elements of the diet (i.e., cholesterol) to health risks and chronic disease. "The nutrition field is a young and evolving science," Shenkman says. "And without the field's advancements, we would not see longer life spans or fewer public health concerns related to nutrient deficiencies." Eating a healthful diet can mean something different for each person, and it is important to find the right food balance that works best for one's body, lifestyle and emotional well-being. While there is evidence to support that a diet rich in fruits, vegetables, whole grains, healthy fats and limited red meat can promote health and prevent diet-related chronic diseases (e.g., type 2 diabetes, hypertension and obesity), many variables go into food choices, and it is necessary for healthcare providers, governmental agencies and the public health community to help make the healthy choice the easy choice. Shenkman offers these simple tips: Focus on the quality of food, not on the amount of food. And try to slow down and eat with purpose. Eat food such as fresh vegetables, fruits and whole grains. These non-processed foods are found on the perimeter of most supermarkets. Try not to skimp on sleep. Proper sleep, in combination with other healthy lifestyle habits, helps promote a healthy metabolism.

Grip Strength of Children Gives Clues about Their Future Health, Study Finds

Measuring hand grip can help identify youths who could benefit from lifestyle changes to improve health, Baylor researcher says Adolescents with a strong hand grip — an indicator of overall muscle strength — have better odds of being healthy over time, according to a two-year study of 368 elementary school children. While other studies have shown that muscle weakness as measured by grip strength is a predictor of unhealthy outcomes — including cardiovascular and metabolic diseases, disability and even early mortality — this is the first to do so for adolescent health over time, a Baylor University researcher said. “What we know about today’s kids is that because of the prevalence of obesity, they are more at risk for developing pre-diabetes and cardiovascular disease than previous generations,” said senior author Paul M. Gordon, Ph.D., professor and chair of health, human performance and recreation in Baylor’s Robbins College of Health and Human Sciences. “This study gives multiple snapshots over time that provide more insight about grip strength and future risks for developing diabetes and cardiovascular disease,” he said. “Low grip strength could be used to predict cardiometabolic risk and to identify adolescents who would benefit from lifestyle changes to improve muscular fitness.” The study — "Grip Strength is Associated with Longitudinal Health Maintenance and Improvement in Adolescents" — is published in The Journal of Pediatrics. It was conducted by researchers at Baylor University, the University of Michigan and the University of New England. Students tracked in the study were assessed in the fall of their fourth-grade year and at the end of the fifth grade. Using the norms for grip strengths in boys and girls, researchers measured the students’ grips in their dominant and non-dominant hands with an instrument called a handgrip dynamometer. Researchers found that initially, 27.9 percent of the boys and 20.1 percent of the girls were classified as weak. Over the course of the study, boys and girls with weak grips were more than three times as likely to decline in health or maintain poor health as those who were strong. Researchers also screened for and analyzed other metabolic risk factor indicators, including physical activity, cardiorespiratory fitness, body composition (the proportion of fat and fat-free mass), blood pressure, family history, fasting blood lipids and glucose levels. “Even after taking into account other factors like cardiorespiratory fitness, physical activity and lean body mass, we continue to see an independent association between grip strength and both cardiometabolic health maintenance and health improvements,” Gordon said. While much emphasis has been placed on the benefits of a nutritious diet and aerobic activity, this study suggests that greater emphasis needs to be placed on improving and maintaining muscular strength during adolescence. If someone with a strong grip develops an even stronger grip, “we don’t necessarily see a drastic improvement in that individual’s health,” Gordon noted. “It’s the low strength that puts you at risk. “Given that grip strength is a simple indicator for all-cause death, cardiovascular death and cardiovascular disease in adults, future research is certainly warranted to better understand how weakness during childhood tracks into and throughout adulthood,” he said. “Testing grip strength is simple, non-invasive and can easily be done in a health care professional’s office. It has value for adults and children.” *An estimated 17.2 percent of U.S. children and adolescents aged 2 to 19 years are obese and another 16.2 percent are overweight, according to the National Center for Health Statistics. Excess weight carries a greater lifetime risk of diabetes and premature heart disease. While the World Health Organization and the U.S. Department of Health and Human Services recommend that youths perform at least 60 minutes of moderate to vigorous physical activity daily — including vigorous activity at least three days a week — fewer than a quarter of U.S. children do so, according to a report by the nonprofit National Physical Activity Plan Alliance. ABOUT THE STUDY The data source was the Cardiovascular Health Intervention Program (CHIP), supported by a subcontract from the Children’s National Medical Center in Washington, D.C., which was funded from The Clark Charitable Foundation. Co-researchers were lead author Mark D. Peterson, Ph.D., assistant professor, University of Michigan Department of Physical Medicine and Rehabilitation in Ann Arbor, Michigan; Baylor graduate Sonja Smeding, B.S. (Biology), ’18; and Paul Visich, Ph.D., professor and chair, University of New England’s Department of Exercise and Sport Performance in Biddeford, Maine. ABOUT BAYLOR UNIVERSITY Baylor University is a private Christian University and a nationally ranked research institution. The University provides a vibrant campus community for more than 17,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 80 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. ABOUT THE ROBBINS COLLEGE OF HEALTH AND HUMAN SCIENCES The Robbins College of Health and Human Sciences at Baylor University was established in 2014, a result of identified priorities for strengthening the health sciences through Baylor’s strategic vision, Pro Futuris, which serves as a compass for the University’s future. The anchor academic units that form the new College – Communication Sciences and Disorders, Family and Consumer Sciences and Health, Human Performance and Recreation – share a common purpose: improving health and the quality of life. The College is working to create curricula that promote a team-based approach to patient care and establish interdisciplinary research collaborations to advance solutions for improving the quality of life for individuals, families, and communities. For more information visit Robbins College of Health and Human Sciences.