TERRI EDWARDS

Common American Beverages:

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Water: is essential for life, but some bottled water can contain added ingredients like fluoride or antimicrobial agents.

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Fruit/Vegetable Juice: contains nutrients but little to no fiber, and sugars may be added.

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Coffee: contains caffeine which acts as a stimulant, but also contains antioxidants and micronutrients, like potassium.

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Tea in four styles: black, green, white and oolong, contains polyphenols and enzymes that are protective against diseases.

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Sports Drinks and Soda: contain added sugars and colors among other ingredients. Sugar-sweetened beverages are a significant source of added calories in the diet.

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Common American Desserts:

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Fruit: fresh or dried contain vitamins, minerals and other healthy compounds.

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Ice Cream: contains large amounts of saturated fat and sugar. It also has small amounts of nutrients like calcium, vitamin D, and vitamin A.

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Pastry: is high in fat and carbohydrates without the fiber. It also has some protein and micronutrients, such as B vitamins and iron.

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Why should you avoid or reduce your intake of highly processed foods and beverages?

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Reducing intake of processed food items has been associated with reduced inflammation and restoration of the body's natural defenses (Vlassara et al., 2009).

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Energy-Dense Foods:

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Are those that have a higher number or concentration of calories per unit of measure. These are often processed convenience foods like cakes, candy, burgers, and fried foods.

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Nutrient-Deficient Foods:

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Are those that have little or no nutritional value as they do not contain things like vitamins and minerals that the body needs for normal physiologic function. These are often refined foods such as white rice, sugars, and white flours.

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Highly-Processed Convenience Foods:

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Are those that are manufactured using several ingredients including those that are industrially produced. These are often pre-made meals such as pre-prepared frozen pizza, packaged snacks, soft drinks, and reconstituted meat products.

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Avoiding Energy-Dense, Nutrient-Deficient, Processed Convenience Foods and Beverages:

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On packaged foods you can read the Nutrition Facts Panel and use the Calories and Unit of Measure (i.e., grams) to calculate energy density of the product. (e.g., 100 calories/110 grams per serving = Energy Density of 0.9 kcal/gram, indicating a low-energy-dense food item)

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Avoid purchasing items with added sugars and chemicals listed in the Ingredients List.

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