The truth behind the latest nutrition trends

5. The new face of antioxidants
Antioxidants such as vitamins C and E have had some rough times of late, with several studies concluding that they aren't quite the miracle supplements we hoped. However, a new wave of research is breathing new life into antioxidants with evidence that we can boost our bodies' ability to fend off harmful free radicals not just by throwing antioxidants at them, but by actually stimulating our own genes to make more antioxidant enzymes. Phytochemicals in colorful fruits like berries and vegetables like tomatoes and carrots are the first line of defense. Also, look out for new supplements that show promise in enhancing your body's own defense systems to ward off both disease and even premature aging.

Bottom line: Thumbs up.

6. Functional foods or functional junk?
Functional foods are typically fortified with nutrients that would not be there otherwise. Calcium-fortified orange juice qualifies as a functional food because calcium is not found naturally in this food, but calcium-rich yogurt doesn't. Functional foods are one of the hottest trends in the food industry, but they are as controversial as they are profitable. A wealth of evidence supports adding calcium to soy milk to prevent bone loss, plant sterols to orange juice to lower heart disease risk, or folic acid to grains to prevent birth defects. But what about adding ginkgo to a drink that contains only water and 14 teaspoons of sugar (SoBe Green Tea, 20 fluid ounces) or vitamin A to a drink where the first two ingredients are water and sugar? Also, while it is relatively easy to keep track of how much of a nutrient or herb you are consuming when it is taken as a supplement, it is much more difficult to monitor your intake when it comes from a variety of processed foods. For example, we know so little about optimal doses, interactions, or long-term consequences of most phytochemicals and herbs that to begin adding them haphazardly into foods could produce any number of potential toxic effects.

Bottom line: This is a trend that is both thumbs up and thumbs down. Thumbs up if a nutrient is added in safe amounts to an already healthy food, such as calcium or vitamin D added to OJ. But it is a definite thumbs down if a junk food tries to pass itself off as healthy by adding one or more nutrients or herbs.

7. Vitamin waters and bottled waters
What could be better for you than water? How about enhanced waters? Bottled waters with added vitamins, herbs, and flavorings often replace good-old tap water. But, hey girl, just because it's clear doesn't mean it's calorie-free! You'd be better off drinking tap water and getting your vitamins from a supplement — and avoiding the 30 to 125 calories in that overpriced workout water. For example, Glaceau's Vitamin Waters and SoBe's Life Waters have 125 calories and about 33 grams, or 8 plus teaspoons, of sugar per bottle — that's the calorie equivalent of a Dairy Queen Soft Serve Vanilla Ice Cream with toppings. Drink one a day and you'll gain 13 pounds over the course of a year. You're better off drinking plain old tap water and taking a moderate-dose multiple vitamin.

Bottom line: Thumbs down.

Bottled waters: Even regular bottled waters might not be all they are cracked up to be. Just because it's bottled doesn't mean it's safe. One study that compared 57 bottled waters with samples of tap water found that one in four of the bottled waters had unacceptable levels of bacteria, almost 2,000 times higher than the tap water samples. The amount of bacteria probably won't make you sick, but it is a warning sign, especially since regulations for bottled water are pretty lax (it was only last year that the Food and Drug Administration finally set a standard on bottled water for acceptable levels of the highly toxic metal arsenic!). Besides, about a quarter of those “gourmet” waters come straight from the tap. Skip the middle-man and get your eight glasses a day from your own faucet or filter it yourself at home.

Bottom line: Thumbs down.

8. Low sodium
Everyone should limit sodium intake. Studies repeatedly show that everyone benefits from a low-sodium diet, both people with and without high blood pressure. To be able to use the words “reduced sodium” the food must have 25 percent less sodium than is found in the regular product. It may not be perfect and you still are probably getting too much sodium, but it definitely is a step in the right direction.

Bottom line: Thumbs up.

9. Organic and locally grown
These are foods produced following a government-regulated practice of growing and processing that minimizes exposure to pesticides, herbicides, and other chemicals used in traditional farming. Organic food is one of the country's fastest-growing food trends with sales rising more than 20 percent a year since the 1990s, according to the USDA. There is little evidence in the research to show that organic is significantly more nutritious than conventional foods. For example, a handful of studies suggest that organic produce might contain a bit more vitamin C, iron, and magnesium. However, when a plant is harvested has a much greater impact on its nutritional content. For example, vine-ripened tomatoes are more nutritious than green-picked tomatoes regardless of whether they are organic or not. Whether pesticides are harmful to us also has not been proven (keep in mind that all the research to date on fruits and vegetables lowering disease risk and enhancing longevity have been on conventional produce!)

When it comes to processed foods, such as chips, cookies, and baked goods, and boxed meals, a food touted as organic is no guarantee the food is good for you. It may still be too high in fat, saturated fat, cholesterol, sugar, calories, salt, or too low in vitamins, minerals, and fiber. However, organic is gentler on the environment and when it comes to fruits and vegetables, if you can afford the extra cost, you'll be minimizing your exposure to chemicals that one day may be found to be harmful.

Bottom line: Thumbs up for produce, thumbs down for packaged foods.

Locally grown
People are seeking fresher foods and many are turning to local produce markets, local family farms, and produce grown in their own communities. Because they are so fresh, locally grown produce often has a nutritional edge over produce raised on “factory” farms. The latter is typically picked four to seven days before it arrives on supermarket shelves, and shipped for an average of 1,500 miles before it is sold. If not handled properly, produce can lose up to 50 percent of its nutrients, especially vitamin C and folate. The fresh factor means the produce tastes better and is better for you.

Bottom line: Thumbs up.

10. Omega-3 fats
We've known for some time that the types of fats in fish, called omega-3 fats, lowered heart disease risk. More recent research suggests these fats also help regulate mood, memory, and even maintain strong bones. We need more fish in our diets to get ample omega-3s, but many people either don't like fish or are concerned about mercury and other contaminants in seafood. That's why you'll see more and more products fortified with vegetarian DHA Omega-3, such as Gold Circle Farm Eggs, Odwalla Soy Milk, and Oh Mama! Nutrition Bars, all of which are vegetarian based and made from marine algae, so people do not need to worry about ocean-borne contaminants as when they are consuming Omega-3 DHA from fish sources. Of course, wild salmon, sardines, and herring are still great sources of the omega-3s.

Bottom line: Definitely a thumbs up.

11. The next trend in weight loss: The pedometer
Pedometers track success at little cost. To help incorporate physical activity into their hectic schedules, more consumers will take advantage of the pedometer in hopes of walking 10,000 steps a day, which is approximately five miles. The pedometer will encourage people to get up and get moving. Programs such as “Colorado on the Move” and “Shape Up America” help encourage people to walk 10,000 steps a day to prevent obesity.

Bottom line: Thumbs up.

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