Reading Food Labels: Why It’s Important and What To Look For
Nutrition labels are meant to be helpful tools for making healthy food choices. The U.S. Food and Drug Administration (FDA) revamped the “Nutrition Facts” label in 2016 to help people know what they’re putting into their bodies, both healthful and not healthful. Healthful components are things like vitamins, fiber and iron, whereas sodium, sugar and trans and saturated fats should be minimized or eliminated as much as possible. These unhealthy ingredients contribute to a host of physical and emotional health problems, and are referred to here as The Three Foes of good mental health.
Because there’s a lot of information in the small, rectangular boxes printed on packaged foods and drinks, here are some key thinks to look for: Taking notice of the serving size and number of recommended servings per container is a good place to start. If you are eating an entire package, but the nutrition labels says each package contains three servings, you have to TRIPLE all of the values listed on the nutrition label! That can add up quickly! Look for foods that contain high percentages of beneficial nutrients (20% or more), and beware of foods containing the Three Foes Of Good Mental Health: Sodium, Sugar and Saturated Fat. See below for specific guidelines around recommended allowances of these ingredients.

Sodium
Excess salt and sodium can negatively affect your kidney function, in addition to driving up your blood pressure raising the risk of stroke, heart disease and even cognitive changes. Most American’s eat too much salt and sodium every day. More than 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker. The American Heart Association recommends no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.

Sugar
Consuming too much sugar has been linked to weight gain, obesity, diabetes, heart disease, dental problems, anxiety and depression, among other chronic illnesses. Try to stay under 9 tsps a day (or 36 grams) for men and 6 tsps for women (24 grams).

Saturated & Trans-Fats
Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs and tropical oils, such as coconut and palm. The American Heart Association recommends limiting saturated fats to 13 grams or less per day. Trans fats are unhealthy fats that occur both naturally and artificially in foods. The primary dietary source for trans fats in processed and ultra-processed foods is “partially hydrogenated oils." Look for them on the ingredient list on food packages. Avoid whenever possible.

Rule of Thumb
When purchasing packaged foods, aim for those with 5 or fewer ingredients, and which you recognize. A good rule of thumb is—if your grandmother wouldn’t have it in her cabinet or wouldn’t know what it is, try to avoid this food!

Sources for this month’s newsletter have been taken from: https://health.clevelandclinic.org/how-to-read-a-nutrition-label; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day; https://health.clevelandclinic.org/is-salt-bad-for-you; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat

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.

The Phoenix Food Hub and Greater Lynn Senior Services invite community organizations to apply for funding that supports nutrition initiatives and the reduction of food insecurity in Lynn. 

This funding will support community initiatives that:

• meet a specific and demonstrated need.
• serve populations that are typically harder to reach.
• strengthen collaboration across the PFH network.
   

The deadline to apply is 5 pm on Monday, June 30, 2025.
 

For full details and application materials, please visit 
https://phoenixfoodhub.org/For-Providers
 

If you have questions, please contact Lema Sharifi, Community Grants Administrator, by email lsharifi@glss.net.

Anxiety and Diet; Food’s Impact On our Mood 

Anxiety disorders are the most common mental health concern in the United States, with over 40 million adults currently diagnosed. Not only that, but our children are feeling the effects of this pervasive condition, with approximately 7% of children aged 3-17 experiencing symptoms each year. While there is no single cause or cure for anxiety, research is increasingly shedding light on the role that diet can play in mental health conditions and symptom management. “We’re understanding more and more just how much food influences the body,” says Functional Medicine Specialist Dr. Melissa Young. “There’s clear medical evidence that nutrition affects our emotional well-being and can reduce the risk of anxiety.” * If you believe you are experiencing symptoms of anxiety, talk to your health care provider right away.

 

What Is Anxiety, Anyway?

Anxiety disorders are a group of related conditions, each having unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening. People typically experience one or more of the following emotional and physical symptoms:
• Feeling tense or jumpy
• Restlessness or irritability
• Anticipating the worst and being watchful for signs of danger
• Feelings of apprehension or dread
• Pounding or racing heart and shortness of breath
• Sweating, tremors and twitches
• Headaches, fatigue and insomnia
• Upset stomach, frequent urination or diarrhea

 

Foods that Feed and Fight Anxiety

Some foods have been shown to increase or worsen symptoms of anxiety, while others can be helpful in reducing symptoms.
Feeding Anxiety: foods to reduce
Fried foods,
Soda/sugary drinks
Pastry
White Bread
Fighting Anxiety: foods to increase
Fish
Avocados
Beams
Eggs

Sources for this month’s newsletter: have been taken from:https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety;https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders/

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.

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.