Protein and Mental Health
You may be aware that protein is an essential nutrient for building strong muscles and organs, as well as for cell repair. But did you know that it also appears to have an impact on mood and memory as well? Several new studies are pointing to the importance of the dietary intake of protein on cognitive health and depressive symptoms. So, how much is enough? Can you get too much protein? And what are the best sources of protein for optimal brain functioning? Read on to find out!

Animal and Plant-based Sources of Protein
Animal proteins are complete proteins. That means they contain all the essential amino acids that you need in your diet. Plant proteins are often, but not always, incomplete sources of protein. There are benefits and concerns with both types of protein, however, diets that rely mostly on plants for protein have been linked to a lower risk of stroke, heart disease, and early death.1
What you actually need from protein are the amino acids. You need 20 different ones. Your body makes some of them, but you must get nine from your diet. These are called essential amino acids. Complete proteins provide all nine essential amino acids.
Most plant sources of protein are incomplete. However, you can get all the essential amino acids you need from plant foods, as long as you eat a variety of them.

How Much Protein Do We Really Need? 
There is no one-size fits all number for how much protein we should eat in a day, but for most people, a good rule of thumb is to get 25% of your calories from protein. Talk to your doctor about your optimal caloric and protein intake numbers.
* While it is important to eat a diet rich in protein, too much can lead to kidney stones and other health concerns, especially if eating a lot of animal-based protein. Talk to your doctor for more information about the effects of eating too much protein.

Animal Proteins:
Animal-based protein helps reduce the risk of type 2 diabetes, heart disease and multiple types of cancer including colorectal, pancreatic, stomach and prostate. However, eating too much processed and unprocessed red meat has been linked to shorter life spans. Sources of animal-based protein include:
• Dairy products, Eggs
• Poultry
• Beef
• Pork

Plant-Based Proteins:
Plant-based protein provides plenty of nutrients, fiber, and antioxidants that can improve your overall health. Plant-based protein protects against heart disease, stroke, cancer, type 2 diabetes, depression and cognitive decline. Sources of plant-based protein include:
• Nuts and Seeds
• Whole grains such as quinoa or buckwheat
• Whole sources of soy such as tofu, edamame, and tempeh .
• Legumes such as beans, peas, and lentils
• Vegetables

Sources for this month’s newsletter: have been taken from: 1https://cambridge.org/core/journals/british-journal-of-nutrition/article/association-between-deitary-protein-intake-and-therisk-ofdepressive-symptoms-in-adults/784617BD;https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-decline;hhttps://health.clevelandclinic.org/how-much-protein-you-need;https://www.webmd.com/diet/difference-

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.

The Skinny On Fried Foods ?
In recent years we’ve been hearing that fried foods are bad for our health and that they have been linked to chronic physical and emotional health problems. Yet many of us don’t understand why this is. Increasingly, research is discovering more about the complex connection between fried foods and chronic diseases, like high cholesterol, cardiovascular disease, and anxiety. Read on for more information about fried foods and how they should be consumed if they are a part of your diet.

Fried Foods and Chronic Disease.
As many as 1 in 3 Americans eats fast food at least once a day, and most of those fast food meals include fried foods. Fried foods have long been linked to health problems, but research now shows eating fried food daily could lead to an early death, in some cases increasing the risk of death by 13%. Heart problems, obesity, type 2 diabetes and even mental health problems like depression, anxiety and cogni-tive decline have been linked to diets rich in highly pro-cessed and fried foods. But why, exactly, frying foods is bad for us, is not a simple matter.
All frying is not the same, and there are several things to consider, including the type of oil used, the time and tem-perature of the cooking process and the food item itself that is being fried. Frying foods at home, where you may have more control over these factors, may be a better option. If cooking with oil, try pan frying, or even sautéing instead of deep frying. Be sure to use oils that can safely withstand the high temperatures necessary for frying (between 350—400 degrees Fahrenheit), like peanut or sunflower oils.

Oils: What to Eat and What to Avoid
Some types of oils which are commonly used to fry foods contain “bad fats” (saturated and trans) which are known to contribute to poor health outcomes. But there are healthier choices when cooking with oil - whether or not you are frying with them! Some oils contain healthy fats, (monounsaturated and polyunsaturated) —which our bodies and brains need to function properly.
When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, and avoid partially hydrogenated oils or trans fats. Refer to the lists below for more guidance.

Healthier Fats and Oils

Choosing fats and oils with less saturated fat leads to a healthier heart. Eating less saturated fat can help prevent heart disease.

Choose MORE often
Foods lower in saturated fat
• Canola oil
• Safflower oil
• Sunflower oil
• Corn oil
• Olive oil
• Sesame oil
• Peanut oil
• Soft tub margarine
(Light is a better choice)

Choose LESS often
Foods higher in saturated fat
• Coconut oil
• Butter
• Beef fat
• Palm oil
• Pork fat (lard)
• Chicken fat
• Solid shortening
• Cottonseed oil
• Fatback
• Bacon grease

For more heart-healthy cooking tips and recipes, visit healthyeating.nhlbi.nih.gov.

Sources for this month’s newsletter: have been taken from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils;
https://blogs.bcm.edu/2023/04/25/the-truth-about-fried-food/; https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-why-eating-too-many
-fried-foods-could-lead-to-early-death/; https://www.nhlbi.nih.gov/resources/healthier-fats-and-oils-fact-sheet

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.

Carbs: What Are They, and Should You Eat Them?
Carbs, or Carbohydrates are one of the three important macronutrients that our bodies need to function properly (the other two are protein and fat). One of the primary purposes of carbohydrates in our diet is to provide fuel for our bodies and our brains. Though there is a lot of information floating around about carbs, keep in mind that not all carbs are created equal. There are many different types of carbohydrate-containing foods and they can vary in their health effects. The main types of dietary carbohydrates are sugars, starches, and fiber.

Simple vs Complex Carbs: Which Is Better? .
Carbs are sometimes referred to as “simple” versus “complex” or “whole” versus “refined.” Whole carbs are minimally processed and contain the fiber found naturally in the food, while refined carbs have been processed more and have had the natural fiber removed or changed. This is an important distinction because fiber is critical for optimal health. It helps maintain a healthy digestive system by promoting regular bowel movements, preventing constipation, and facilitating the smooth movement of waste through the body. Additionally, a high-fiber diet can contribute to overall health by potentially lowering cholesterol levels, managing blood sugar, and reducing the risk of certain diseases like heart disease and colon cancer. So, complex or whole carbohydrates are known to be health-promoting.
On the other hand, simple or refined carbohydrates have been known to be disease-promoting and have been linked to health conditions like obesity and type 2 diabetes. Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings. Additionally, they’re usually lacking in many essential nutrients. In other words, they’re “empty” calories, leaving your body craving more of what it needs, but never getting it! Simple or refined carbohydrates should be minimized or eliminated from your diet whenever possible.

What About Potatoes?
It’s true that potatoes are high in carbohydrates, which can lead to spikes in blood sugars. However they are also a healthy source of energy, containing a plethora of micronutrients our bodies need. They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories. BUT...how potatoes are prepared and what they are served with matters! Avoid frying them or adding lots of cream and butter. Serve them with a source of lean protein, like chicken or fish, and a green vegetable.

Sources for this month’s newsletter: have been taken from https://www.healthline.com/nutrition/good-carbs-bad-carbs; https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/its-ok-to-say-yes-to-potatoes; https://vectormine.b-cdn.net/wp-content/uploads/Good_Carbs_vs_Bad_Carbs_outline.jpg

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.

Start the New Year With New (Healthy) Eating Habits!
For many the new year marks a time of new beginnings, for looking ahead toward goals we want to achieve. One common goal is to eat healthier foods. Sometimes this is to lose weight, and sometimes it’s to get medical conditions like heart health or diabetes - under better control. Whatever the reason, there’s no time like the present to make healthier eating habits a part of all of our routines!

What Is Healthy Eating?
The term “healthy eating” is brought up a lot in the culture--at medical appointments, on morning talk shows, on social media, and in magazines. Even in this monthly newsletter! But what does it really mean? By definition, healthy eating is a pattern of behavior in which we are consistently choosing foods and beverages that provide our bodies with the nutrients they need to function properly. Many of the foods we eat have insufficient - or in some cases very little, if any - nutritional value! Foods that are a part of a healthy eating pattern include fresh fruits and vegetables, whole grains, lean proteins like chicken and fish, low-fat or fat-free dairy, lactose-free milk, or fortified soy beverages and foods that are low in saturated fats and added sugar. Adding more of these foods to your diet will help establish a healthier eating pattern.

Serving Size Matters!
Eating healthy isn’t just about the types of foods we eat, but about the amounts of them. Serving size does matter! Yet many of us don’t know what a recommended serving size is. If you are unsure, there are simple ways to find out.
1. If the food you are eating comes in a package (box, bag, can, jar) there will be a nutrition label that gives you that (as well as other) helpful information!
2. If the food you are eating is fresh (ie., not in a package), this information is available online. Be sure to check a reputable site, such as nutrition.gov or nutritionvalue.org.

Sources for this month’s newsletter: have been taken from an online search engine that used AI generated data. All figures are approximations and may vary by brand, portion size, etc… https://www.heart.org/en/healthy-living/ https://www.chnnyc.org/portion-versus-serving-size/

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between.
nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program.

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and Mass General Brigham.

Mindful Eating Through The Holidays: Finding Dietary Balance

High Calorie Holiday Foods: Know The Numbers.
Many of the high-calorie foods on the holiday table, are also high in fat, sodium (salt), sugar, and simple carbohydrates—all of which can leave us feeling sluggish, anxious or even irritable. Having a little knowledge about the worst offenders can help us to make healthier holiday choices!

                                                                                    

Food	Calories	Fat	Sodium	Sugar
Mashed Potatoes w/milk and butter (1cup)	237	7-8gms	590mgs
Turkey Gravy (homemade, 1 cup)	121	5gms	1373mgs	0.5gms
Green Bean Casserole (1cup)	191	10gms	932mgs	2.5gms
Stuffing (1cup)	342	20gms	589gms	2.7 gms
Cranberry Sauce (from can, 1 cup)	440	0.1gm	9mgs	22 gms
Pumpkin pie (1 slice)	320	13-14gms	330mgs	25gms
Apple pie (1 slice)	300	10-14gms	75mgs	20-30gms

 

Don’t Tip the Scale: Some Hints For Health(ier) Eating Through the Holiday Season:
1. When possible, eat fresh foods, not packaged.
2. Eat a health snack, like a small apple or 10 almonds before the meal, to minimize hunger and the risk of overeating.
3. Say yes to your favorites, but in moderation—i.e. a small slice of pie versus a large one. Say no to those you don’t absolutely love!
4. Eat slowly to avoid overeat-ing!
5. Take a walk after dinner to aid digestion and give your stomach a break.

Sources for this month’s newsletter: have been taken from an online search engine that used AI generated data. All figures are approximations and may vary by brand, portion size, etc…

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program at 781-599-0110.

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.