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  Food and Thought Newsletter - March 2025

  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.

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  Food and Thought newsletter - September 2023

  Feeling tired? Low energy? Unmotivated? It could be your diet! 

  There are a lot of things that can cause fatigue; a poor night’s sleep or not enough sleep, stress, even some health conditions. But what we eat also plays an important role in our energy level - in both positive and negative ways. Because the body is fueled by the foods that we eat it is important to feed it the best foods possible, and to avoid those that leave us feeling sluggish, tired and unable to concentrate. Focus on whole foods and avoid processed foods whenever possible. Below is a list of some of the best—and worst—foods for optimum cognitive health.
   

  What are Processed Foods and How Do They Effect Emotional Health?
  Most food needs some degree of processing, and not all processed foods are bad for the body. However, chemically processed foods, also called ultra-processed foods, tend to be high in sugar, artificial ingredients, re-fined carbohydrates, and trans fats. Because of this, they are a major contributor to obesity and illness around the world, and are increasingly being linked to impaired brain health, including mood disorders and cognitive decline.
  In recent decades, ultra-processed food intake has in-creased dramatically worldwide. These foods now ac-count for 25-60% of a person’s daily caloric intake throughout much of the world.
  These ultra-processed foods are sometimes called “cosmetic” foods, as compared with whole foods. Some examples of ultra-processed foods include:: frozen or ready meals, baked goods—including pizza, cakes, and pastries, packaged breads, processed cheese products, breakfast cereals, crackers and chips, candy and ice cream, instant noodles and soups, reconstituted meats, such as sausages, nuggets, fish fingers, processed ham, sodas and other sweetened drinks.
   

  Foods to Eat More Of

  • Avocado
  • Kidney beans
  • Almonds
  • Banana
  • Spinach
  • Dates
  • Brown rice
     

  Foods to Avoid

  • Artificially sweetened foods and beverages
  • White bread
  • Baked goods
  • High caffeine drinks
  • Processed and/or cured meats (such as sausage, bacon and salami)
     

  Rule of Thumb — Read your labels. The fewer ingredients the better! If there is an ingredient listed that your grandmother would not recognize, AVOID THAT FOOD!
   

  Change can be difficult. Start by adding a few healthier food choices to your daily and weekly meal plans. Then slowly add more as you begin to remove some of the less healthy choices. And be patient with yourself. Change takes time. But your body—and your brain—will thank you for it

  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.

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  Food and Thought Newsletter - July 2025

  Cookout Season Is Here! How to Eat Healthy and Enjoy Those Summer Parties!
  For many people, summertime brings an increase in outdoor eating opportunities — cookouts, picnics, BBQs and lobster boils abound. These outdoor eating events may also bring an increased temptation to over-eat or to eat too many foods that are high in saturated fats, sugars and highly processed ingredients (think sausages and hot dogs!). But there are plenty of healthy choices to be made, while also enjoying your favorite Summertime foods, in moderation.
  Research has shown that eating highly processed foods and foods rich in saturated fats and added sugars is bad for our physical and mental health. Anxiety, depression and brain fog may all be impacted—and worsened—by the foods we consume. So it is important to be mindful of how the foods we eat may be affecting the way we feel. This can be especially difficult to do when there are more unhealthy foods available to us.
  Eating healthy at a cookout begins before you leave your home. Try to have a healthy snack before you leave so you don’t arrive starving. Then once you arrive at your destination, take stock of what is there and create a “plan” of what you will eat. This simple step can help combat impulsive and over-eating.
  And remember, you don’t have to skip the unhealthy foods you love. Just prioritize the ones you want most, portioning them out and balancing them with healthier options.

  Tips For Eating Healthy At a Cookout:
  1. Bring a healthy dish to share. It’s good for you and for others!
  2. Eat a balanced, satisfying meal. Focus on diversifying your plate. Add plenty of fresh vegetables, grains and fruits!
  3. Delay getting seconds. It takes your brain about 20 minutes to register that your stomach is full. Waiting can help you eat less!
  4. Stay hydrated. It will help offset moisture your body has lost in the heat and help you to feel full longer.
  5. Indulge, but not in everything. Moderation is key, especially with sweets, alcohol and highly processed foods and red meat.
  6. Don’t hang by the food table. It will help minimize picking and over-eating.
  7. Take the focus off the food. Focus on the fun, family and friends and not the food!

  Healthy BBQ Recipe Ideas:
  Easy Quinoa Salad:
  https://www.eatingbirdfood.com/easy-quinoa-salad/
  Grilled Lime Chicken:
  https://www.tasteofhome.com/recipes/grilled-lime-chicken/
  Mayonnaise-Free Potato Salad:
  https://themom100.com/recipe/mayonnaise-free-potato-salad/
  Watermelon Salad With Feta and Mint:
  www.3yummytummies.com/watermelon-salad-with-feta-and-

  Sources for this month’s newsletter have been taken from: https://www.eatingbirdfood.com/easy-quinoa-salad/, health.clevelandclinic.org/light-up-the-grill-6-meals-to-inspire-a-summer-state-of-mind, https://www.eatingbirdfood.com/easy-quinoa-salad/, https://tasteofhome.com/recipes/grilled-lime-chicken/, https://themom100.com/mayonnaise-free-potato-salad/, https://www.3yummytummies.com/watermelon-salad-with-feta-and-mint/

  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.

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  Food and Thought Newsletter - June 2025

  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.

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  Food and Thought Newsletter - September 2024

  What Are Micronutrients and Why Are They Important to Mental Health?
  According to the World Health Organization, micronutrients are vitamins and minerals needed by the body to perform a range of functions, including enabling the body to produce enzymes, hormones and other substances needed for normal growth and development. While the body needs only small amounts of these micronutrients, their role in maintaining physical and mental health is critical. Deficiency in any of them can cause severe and even life-threatening conditions, as well as increase the risk of developing or exacerbating symptoms of depression, anxiety and cognitive impairment. Micronutrients believed to impact mood and brain functioning include: Omega-3 and N-3 essential fatty acids, Vitamin B, Vitamin B-12, Vitamin C, Vitamin D, and Vitamin E, Magnesium, Zinc, Potassium.
  Continue reading this month’s newsletter for more information on micronutrients and their impact on emotional health.

  Omega-3 Essential Fatty Acids
  Research shows that increasing essential fatty acids has an effect on the prevention and treatment of anxiety and depression. Omega-3 can optimize mood and cognitive func-tion. Foods Rich in Omega-23 Fatty include: fish, chia seeds, walnuts, seeds, seaweed, and olive oil.

  Vitamin B-12
  Vitamin B-12 is a critical brain nutrient necessary for the production of Serotonin (mood stabilizing chemical), and may prevent the loss of neurons. Foods rich in this micronutrient include: liver, shellfish, crab, fermented cheese, eggs, and tofu.

  Vitamin B
  Vitamin B produces energy needed to develop new brain cells. Foods rich in this micronutrient include: Salmon, leafy greens, liver, eggs, oysters, legumes, turkey, chicken, and yogurt.

  Vitamin C
  Crucial to cognitive performance. Helps the maturation of neurons and the formulation of the myelin sheath that protects neurons and speeds impulse transmission. Foods rich in this micronutrient include: citrus fruit, peppers, strawberries and broccoli.

  Vitamin D
  Helps support the growth of new brain cells and Serotonin production. Low levels of Vitamin D have been correlated to memory loss. Food rich in Vitamin D include: Salmon, sardines, tuna, egg yolks, and fortified dairy.

  Vitamin E
  An antioxidant that protects cells from the damage associated with oxidative stress. Foods rich in Vitamin E include: Sunflower seeds, almonds, peanuts, spinach, pumpkin, red bell pepper, plant-based oils.

  Magnesium
  Acts as a gateway for NMDA receptors, which are involved in healthy brain development. Foods rich in Magnesium include: Spinach, seeds, almonds, cashews, and peanuts.

  Zinc
  Maintains the integrity of DNA that helps the brain direct all cellular activities. Foods rich in Zinc include: Lamb, pumpkin seeds, grass-fed beef, chick peas, cashews, yogurt, & mushrooms.

  Potassium
  Acts as a “brake” for the central nervous system. Low Potassium levels contribute to anxiety, worry, restlessness. Foods rich in Potassium include: avocado, pineapple, dried apricots, tomatoes, potatoes, and melon.

  Sources for this month’s Newsletter: https://www.who.int/health-topics/micronutrients#tab=tab_1   https://www.samhsa.gov/sites/default/files/vitamin-and-nutrients-handout.pdf

  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 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.

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  Food and Thought Newsletter - January 2025

  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.