A food preservative is a substance added to foods to make them last longer; to "preserve" them. Preservatives are added to foods that go bad quickly and have found themselves in all kinds of products in our grocery stores.
Preservatives work to preserve food in a few different ways. Some prevent the growth of bacteria and mold. Others prevent delicate fats from going rancid.
There are so many preservatives out there. While preservatives added to foods should be “approved,” this doesn’t mean they’re guaranteed to be safe for everyone always. And it doesn’t mean that the food is healthy.
Foods with preservatives are more-processed, less-nutritious foods to begin with - not exactly health foods. So, even if you don’t mind preservatives, you probably should cut down on these kinds of foods, anyway.
So, let’s learn more about a few common food preservatives.
That’s right - salt.
FUN FACT: The term “salary” is from the Latin word for salt. It’s thought that it came from the ancient Romans who would pay employees, allowing them to buy salt. Either that, or it was for their work conquering and/or guarding salt mines/roads. Either way, salt was sought because of its ability to preserve food before the advent of refrigeration.
In today’s day and age, with fridges and freezers in every home and grocery store, and refrigerated trucks, salt is not needed for food preservation as much. But our taste buds still seem to crave it on an epic scale. The average American eats over 3,400 mg of sodium per day, well over the recommended 2,300 mg/day. Much of that is because it’s found in processed foods.
According to Harvard Health:
"... reducing dietary salt (table salt that is only sodium, chloride and iodine) will lower blood pressure, reduce the risk of heart attack and stroke, and save lives."
So, salt is one of those all-too-common food preservatives that most of us will do better with less of.
Nitrites (nitrates and nitrosamines)
Nitrites are preservatives added to processed meats. They're not bad in and of themselves, but they do turn into harmful chemicals called nitrosamines. Nitrosamines are carcinogens found in cigarette smoke. Nitrites form nitrosamines when they're cooked at high heat, and sometimes even when exposed to the high acid environment of the stomach.
Nitrites are added to meats to keep the pink-red color and prevent “browning.” Mostly in bacon, ham, sausages and lunch meats. Since nitrites can change into nitrosamines, nitrites are one-step away from being the “bad guys.”
Another interesting thing is that processed meats have been linked with colon cancer. Because of the nitrites? Perhaps, but either way, nitrosamines are a confirmed health-buster.
Since nitrosamines (from nitrites) are the bad guys and are formed by cooking nitrites at high heat, what are nitrates?
Nitrates are naturally found in many healthy foods like vegetables. They’re especially high in beets. Sometimes our enzymes or gut bacteria change these healthy nitrates into nitrites. However, they rarely form nitrosamines because they’re two-steps away from becoming these “bad guys.”
BHA & BHT
Have you seen on packages “BHA/BHT has been added to the package to help maintain freshness?” Perhaps on cereal packages or in gum? Guess how these compounds maintain freshness? Because they’re preservatives.
BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are antioxidants added to many processed foods. The main way BHA and BHT work is by preventing fats from going rancid. Are they safe? Well, they're approved for use as a preservative at small doses. However, some studies show they can cause cancer in animals at high doses. Again, they're added to processed pre-packaged foods, so it's wise to avoid them nonetheless.
CaramelCaramel is the coloring agent found mostly in brown colored foods, beverages, bread, frozen pizza and candies, causes vitamin B6 deficiencies, genetic effects and cancer. It is added to help with food color degeneration during the processing.
Unlike the caramel you could make at home by melting sugar, this artificial caramel coloring is made by reacting sugars with ammonia and sulfites under high pressure and temperatures.
There are a lot of other preservatives in our food supply. These compounds work by preventing the growth of bacteria and mold, or by preventing fats from going rancid. And they're mostly found in processed foods. If you want to avoid them. Eat fresh foods.
Does this information make you want to read all your food ingredient labels now? Let me know in the comments below.
The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.
The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?
Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!
Here’s my four-step crash course on reading the Nutrition Facts table.
Step 1: Serving Size
The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it's tricky.
All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.
In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.
Let’s use an example - plain, unsalted walnuts from Costco.
As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30g. This means that all the numbers underneath it are based on this amount.
FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).
Step 2: % Daily Value
The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.
NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.
The %DV is a guideline, not a rigid rule.
You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.
NOTE: Not every nutrient has a %DV. You can see it's missing for things like cholesterol, sugar, and protein. This is because there isn't an agreed "official" %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.
Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)
Calories are pretty straight forward. Here, a ¼ cup (30g) of walnuts has 200 calories.
Fat is bolded for a reason. That 19g of fat (29% DV) is total fat. That includes the non-bolded items underneath it. Here, 19g of total fat includes 1.5g saturated fat, (19g - 1.5g = 17.5g) unsaturated fat, and 0g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).
Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It's easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).
Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30g of walnuts contain 3g of carbohydrates; that 3g are all fiber. There is no sugar or starch. And as you can see, 3g of fiber is 12% of your daily value for fiber.
Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30g) of walnuts contains 5g of protein.
Step 4: Bottom of the table (e.g. vitamins & minerals)
The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional.
Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you'll notice that some foods contain a lot more vitamins and minerals than others do.
I hope this crash course in the Nutrition Facts table was helpful. While you can take it or leave it when it comes to making food decisions, it’s here to stay. And it will change slightly over the next few years.
Do you have questions about it? Have you seen the new labels with a %DV for sugar? If so, leave me a comment below.
Recipe (walnuts): Delicious and Super-Easy Walnut Snack
8 walnut halves
4 dates, pitted
Make a "date sandwich" by squeezing each date between two walnut halves.
Serve & enjoy!
Tip: Try with pecans instead
Many nutrition professionals generally advise that a healthful, balanced diet can provide most people with the nutrients essential for good health.
Fruit and vegetables naturally contain a number of beneficial nutrients, such as vitamins, minerals, fiber, antioxidants and other biologically active components - or phytochemicals.
In fact, it has been documented that consumption of at least 5 servings per day is linked with a reduced risk of various diseases, including several cancers and heart disease.
However, with the overall lack of nutrient bioavailability due to things like:
It’s no wonder that many of us are indeed lacking in a number of key nutrients that we once came by very easily. We simply aren’t eating our Grandmother’s fruits & veggies anymore!
Do you have any of THESE health issues right now?
(You may be surprised to learn that there may be a connection to certain symptoms with actually having a nutritional deficiency!)
Got muscle twitches or leg cramps?A nutrient that is commonly found in plant foods, but also commonly lacking in our diets due to all of the reasons for poor bioavailability, is magnesium.
This talented mineral is involved as a cofactor for a range of biochemical reactions in the body, is involved in the structural development of bone, and plays a role in nerve impulse conduction, maintaining a normal heart rhythm and muscle contraction.
(helloooo dark chocolate!!)
Hormonal issues causing chaos? Maybe your fats aren’t so good. FYI, while hormonal imbalances are another topic entirely, here are some of the most common signs and symptoms of hormone imbalances:
Hormonal imbalances are complex, multi-faceted issues, meaning they are caused by a combination of factors such as your diet, medical history, genetics, stress levels and exposure to toxins from your environment.
Again, another topic altogether, but one of the major contributors to hormonal imbalances includes your diet - and specifically a lack of fats. Good fats, that is!
Hormones are built on fat, and your body can only use the building blocks you give it.
Think wild-caught salmon, hemp seeds, coconut oil, avocados, and a special mention of GLA (gamma linoleic acid) found in evening primrose and borage oils -- studies have shown that supplementing with GLA can support healthy progesterone levels.
How’s your nail health? Maybe not as good as you think! Here are some signs to watch for:What's considered ‘normal’ differs in everyone, but generally, fingernails should be clear, smooth, pliable and peachy-pink in color.
Ever noticed white spots on your nails?
While this is most often due to mild trauma (like banging your nail against something hard), it can also indicate a zinc deficiency.
Horizontal lines, ridges and spoons
What about horizontal lines or ridges across your nails?
These are sometimes called Beau's lines and may be due to a zinc deficiency but could be indicative of low iron or anemia. Nails can be spoon-shaped at the tips with iron deficiency as well.
Dry, brittle and peeling
Dry, brittle, thin or peeling nails?
Could just be dry nails, but possibly also…
Ever noticed the lighter-toned half-moons at the base of your fingernail? Or perhaps you haven't noticed them because they're absent all together!
This is usually due to a Vitamin B12 deficiency and is also associated with anemia.
So, how do we get all the nutrients we need, and improve our health?
Even with striving to maintain a healthful, balanced diet, it’s apparent that many of us may not be getting all the nutrients we need for optimal health.
Things that contribute to acquiring nutrient deficiencies:
As always, getting your full complement of nutrients is encouraged through whole food sources, but sometimes our diet just isn’t meeting all of our needs and this is where supplementation may be necessary.
For better nutrient bioavailability, there are certain food pairings that increase the uptake and absorption of one or more nutrients = synergistic effect.
For example, pairing sources of Vitamin C with sources of Iron to increase the uptake and absorption of the Iron.
My favorite way to do this is in a fresh, vibrant spinach salad with juicy strawberries!
Spinach-Strawberry Salad with Berry Vinaigrette
8 cups baby spinach leaves (organic preferable)
4 cups strawberries, fresh sliced (organic preferable)
½ red onion, thinly sliced
½ cup walnuts, chopped & toasted (or other fave nut or seed, lightly toasted)
Dairy option: crumbled goat cheese
Dressing - in a small bowl, whisk together the following:
½ avocado or virgin olive oil
¼ cup balsamic (or raspberry-infused wine vinegar for a lighter, less sweet option)
2 Tbsp honey (unpasteurized preferable)
Pinch smoked paprika
Salt & pepper to taste
In a large bowl, gently toss all salad ingredients.
Pour dressing over top and toss gently to just combine.
If using, sprinkle goat cheese over the top of salad or just on individual plates as it can get “mashed into” the salad very easily.
Spinach does not generally keep very long and becomes wilted quickly. This salad is best served immediately.