Nutrition advice is rife with misinformation − a medical education specialist explains how to tell valid health information from pseudoscience

  The COVID-19 pandemic illuminated a vast landscape of misinformation about many topics, science, and health chief among them.

  Since then, information overload continues unabated, and many people are rightfully confused by an onslaught of conflicting health information. Even expert advice is often contradictory.

  On top of that, people sometimes deliberately distort research findings to promote a certain agenda. For example, trisodium phosphate is a common food additive in cakes and cookies that is used to improve texture and prevent spoilage, but wellness influencers exploit the fact that a similarly named substance is used in paint and cleaning products to suggest it’s dangerous to your health.

What are macros? An exercise and nutrition scientist explains

  “I’m tracking my macros.”

  “I’ll pass on that, it doesn’t fit in my macros.”

  “I’m on the Macro Diet.”

  Macros seem to come up often in the corners of the internet and social media devoted to people trying to lose weight, improve their health, look better, and feel better about themselves. But what the heck is a macro?

Focus on right now, not the distant future, to stay motivated and on track to your long-term health goals

  It’s a familiar start-of-the-year scene. You’ve committed to a healthier lifestyle and are determined that this time is going to be different. Your refrigerator is stocked with fruits and veggies, you’ve tossed out processed foods, and your workout routine is written in pen in your daily planner.

  Yet, as you head out one morning, the tantalizing aroma of fresh doughnuts wafts through the air. How can you resist the call of this sugary treat and stick with your healthy choices?

‘Safe route’ or ‘sushi route’ − 2 strategies to turn yuck to yum and convince people to eat unusual foods

  What will the diets of the future look like? The answer depends in part on what foods Westerners can be persuaded to eat.

  These consumers are increasingly being told their diets need to change. Current eating habits are unsustainable, and the global demand for meat is growing.

Your body already has a built-in weight loss system that works like Wegovy, Ozempic and Mounjaro – food and your gut microbiome

  Wegovy, Ozempic, and Mounjaro are weight loss and diabetes drugs that have made quite a splash in health news. They target regulatory pathways involved in both obesity and diabetes and are widely considered breakthroughs for weight loss and blood sugar control.

  But do these drugs point toward a root cause of metabolic disease? What inspired their development in the first place?

Ultra-processed foods – like cookies, chips, frozen meals and fast food – may contribute to cognitive decline

  Scientists have known for years that unhealthy diets – particularly those that are high in fat and sugar – may cause detrimental changes to the brain and lead to cognitive impairment.

  Many factors that contribute to cognitive decline are out of a person’s control, such as genetics and socioeconomic factors. But ongoing research increasingly indicates that a poor diet is a risk factor for memory impairments during normal aging and increases the risk of developing Alzheimer’s disease.

  But when evaluating how some diets may erode brain health as we age, research on the effects of consuming minimally processed versus ultra-processed foods has been scant – that is, until now.

Microbes in your food can help or hinder your body’s defenses against cancer – how diet influences the conflict between cell ‘cooperators’ and ‘cheaters’

  The microbes living in your food can affect your risk of cancer. While some help your body fight cancer, others help tumors evolve and grow.

  Gut microbes can influence your cancer risk by changing how your cells behave. Many cancer-protective microbes support normal, cooperative behavior of cells. Meanwhile, cancer-inducing microbes undermine cellular cooperation and increase your risk of cancer in the process.

Parsing which foods are healthy and which are less so isn’t always straightforward – a new rating system aims to demystify the process

  Many people aim to start the year off with healthier food choices. But how do you choose between seemingly similar foods, snacks, or beverages? How does a bagel with cream cheese compare to toast topped with avocado, for instance? Or a protein-based shake compare to a smoothie packed with fruits? Or two chicken dishes, prepared in different ways?

  As nutrition scientists who have spent our entire careers studying how different foods influence health, our team at Tufts University has created a new food rating system, the Food Compass, that could help consumers and others make informed choices about these kinds of questions.

Kicking off the new year by cleansing your body with a detox diet? A dietitian unpacks the science behind these fads

  Detox diets are often touted as a way to cleanse the body after the excess food and drinks that come with the holidays. These diets promise quick results and can particularly entice people around the new year when there tends to be a renewed focus on health and lifestyle habits.

  There are a few different types of detox diets: fasting, juice cleanses, eating only certain foods, using dietary commercial detox supplements, or “cleansing” the colon with enemas or laxatives.

  Most of these diets have a few things in common: They are short-term and aim to eliminate allegedly toxic substances from the body. Typically, these diets include a period of fasting followed by an extremely restrictive diet for a number of days.

Is intermittent fasting the diet for you? Here’s what the science says

  What if I told you that all you need to do to lose weight is read a calendar and tell time? These are the basics for successfully following an intermittent fasting diet.

  Can it be that simple, though? Does it work? And what is the scientific basis for fasting? As a registered dietitian and expert in human nutrition and metabolism, I am frequently asked such questions.

Can healthy people who eat right and exercise skip the COVID-19 vaccine? A research scientist and fitness enthusiast explains why the answer is no

  I’m a fitness enthusiast. I also adhere to a nutrient-dense, “clean” eating program, which means I minimize my sugar intake and eat a lot of whole foods for the purpose of optimizing my health.

  You might wonder how effective such a diet and exercise plan would be in the fight against COVID-19, since some have suggested – without supporting evidence – that vaccination may be unnecessary if a detailed wellness lifestyle is closely followed.

Whether slow or fast, here’s how your metabolism influences how many calories you burn each day

  It’s a common dieter’s lament: “Ugh, my metabolism is so slow, I’m never going to lose any weight.”

  When people talk about a fast or slow metabolism, what they’re really getting at is how many calories their body burns as they go about their day. The idea is that someone with a slow metabolism just won’t use up the same amount of energy to do the same task as does someone with a fast metabolism.

Confused about what to eat? Science can help

  Do you feel like nutritionists are always changing their minds? Do you want science-based information about diet but don’t know whom or what to believe?

  If you’re nodding in agreement, you’re not alone: More than 80% of Americans are befuddled.

Eight foods to fight stress

  Under stress - whether it is work, study, or a relationship - dietary habits change substantially. Some people lose their hunger when under stress while others tend to overeat - most often fatty, sugary, and junk foods. Always blaming stress for making poor food choices is not the right approach. In fact, making the right food choices will help stabilize blood sugar levels and your emotional response. Good nutrition helps in balancing your stress hormones, relieving stress, and boosting your mood.

10 ways to indulge and stay healthy this holiday season

  Before the holidays ruin your wellness plan and make you turn as green as the Grinch, try these 10 ways to help you stay on track and keep your festive spirit.

  Often we feel that if we can’t stick to our regular routine, then why bother? As researchers in nutrition and physical activity behaviors, we know that maintaining wellness over the holidays is easier than starting over again in the new year.

Good nutrition can contribute to keeping COVID-19 and other diseases away

  The connection between the pandemic and our dietary habits is undeniable. The stress of isolation coupled with a struggling economy has caused many of us to seek comfort with our old friends: Big Mac, Tom Collins, Ben and Jerry. But overindulging in this kind of food and drink might not just be affecting your waistline but could potentially put you at greater risk of illness by hindering your immune system.

5 ways eating in a pandemic is improving your relationship with food – and why you should stick with them

  It’s 5 p.m. on who-can-tell-which-day, and instead of rushing from work to kids’ activities, I’m unpacking a box of produce while my 7-year-old peels carrots beside me. Rather than grab what we can from the fridge on the way to soccer practice, my family is all sitting down together to a homemade vegetarian meal. On the menu tonight: cauliflower lentil tacos.

Should you avoid meat for good health? How to slice off the facts from the fiction

  More than half of Americans who make New Year’s resolutions resolve to “eat healthier.” If you’re one, you might be confused about the role meat should play in your health.

  It’s no wonder you’re confused. One group of scientists says that reducing red and processed meat is a top priority for your health and the planet’s. Another says these foods pose no problems for health. Some of your friends may say it depends and that grass-fed beef and “nitrite-free” processed meats are fine. At the same time, plant-based meat alternatives are surging in popularity but with uncertain health effects.

7 science-based strategies to boost your willpower and succeed with your New Year’s resolutions

  It’s that time of year when people make their New Year’s resolutions – indeed, 93% of people set them according to the American Psychological Association. The most common resolutions are related to losing weight, eating healthier, exercising regularly, and saving money.

  However, research shows that 45% of people fail to keep their resolutions by February, and only 19% keep them for two years. Lack of willpower or self-control is the top-cited reason for not following through.

Limited eating times could be a new way to fight obesity and diabetes

  People with obesity, high blood sugar, high blood pressure, or high cholesterol are often advised to eat less and move more, but our new research suggests there is now another simple tool to fight off these diseases: restricting your eating time to a daily 10-hour window.