Dietitian E-News: Happy NNM

Happy National Nutrition Month! This year’s theme celebrates a world of flavors, encouraging everyone to enjoy tastes from cultures around the globe for nourishment and for appreciation of the diversity in backgrounds and tastes the world over. We’re sharing our take on a favorite Mexican frozen treat, so be sure to check out our recipe. In this issue, you’ll also learn about findings from a recent survey on wellness habits of Americans, as well as a study from Korea looking at the time and intervention effects of daily almond snacking on lipids and body composition. As you celebrate National Nutrition Month with your patients and clients, know that we also celebrate YOU – America’s nutrition experts. We wish you a happy RDN Day on March 9, too!

Wellness Habits Survey

According to a recent survey conducted by Dynata and the  Almond Board of California¹, one thing is clear: almond eaters place a higher priority than average on wellness as part of their daily routine and are generally more likely to incorporate activities that support wellness into their routines than most people.

Among the 6,000 American adults surveyed, healthy eating (73 percent), exercise (70 percent), taking time to relax or meditate (69 percent), and practicing self-care (64 percent) are the top priorities when it comes to wellness. And 74 percent plan to continue to prioritize self-care and changes to their wellness habits as we emerge from the pandemic.

Unfortunately, what we know and what we actually do don’t always match up. Most of us consider wellness important in our lives, but less than half (47 percent) admit to actually practicing wellness rituals daily. And that especially includes what we eat. Less than half (48 percent) report healthy eating as a regularly practiced wellness routine. What’s more, over one third of us admit to struggling with healthy eating, and that number actually increases for younger generations: Almost half of both millennials (41 percent) and Gen Z (42 percent).

Almond eaters are different. They’re more likely to incorporate activities that support wellness into their routines, such as getting enough rest/sleep (53 percent), exercise regularly (59 percent), and eating healthy (58 percent). That strategy of mindful eating is a practical way to jump-start a healthier routine. By learning about the nutrients in our food (like almonds) and being intentional with our eating habits, we’re able to better see it as a way to nourish our minds and bodies (not a marker for guilt or deprivation), which can in turn have a positive effect on our overall well-being.

Almonds are also seamless to add into day to day routines. They’re the ideal on-the-go fuel, easy to tote along from home to the car, class or work, or for a quick pre- or post-workout energy boost. And they’re a surprisingly versatile little nut, whether it’s snacking on them whole, sipping on almond milk or spreading almond butter. So, for clients looking to prioritize wellness by doing something good and easy, almonds are an ideal go-to snack to help them get there.

RECIPE

Take a flavor trip South of the Border and enjoy an almond-y take on this traditional Mexican frozen treat! Paletas are either made from  fresh, natural fruits so they’re similar to a popsicle, or rich, creamy ingredients, so they’re more like gelato. This recipe combines the best of both and bumps up the flavor factor by mixing the sweetness of mango with the creaminess of almond butter and almond milk. Plus, it packs an unexpected kick of heat, thanks to the jalapeno. For more delicious recipes, visit our Recipe Center.  

RESEARCH UPDATE: Time and Intervention Effects of Daily Almond Intake

A study² by Korean researchers looked at the time and intervention effects of daily almond consumption on measures of body composition, blood lipid profiles and oxidative and inflammation indicators.

This study is an extension of a previously published 16-week randomized, controlled trial³ among 169 healthy, young adults (ages 20-39).  The original study had three serial measurements (0, 8 and 16 weeks of intervention).  This study added 4 additional weeks for a total of 20 weeks of intervention and included  85 out of the 169 participants.

Participants in the almond group (n = 57) consumed about 2 ounces (56 g) of almonds per day and participants in the control group (n = 28) were provided with high-carbohydrate control food items that had a similar number of calories as the 56 g of almonds. Participants were instructed to maintain their habitual dietary intake and usual level of physical activity and avoid consuming any additional nuts or nut products throughout the study. Participants ate almonds either as a snack or just before meals.

Compared to the high carb control food, participants in the almond group showed favorable changes on blood lipid profiles, including levels of triglycerides (TG), total cholesterol (TC), and low-density lipoprotein cholesterol (LDL-C). Participants in almond group also consumed significantly greater amount of vegetable protein, fiber, vitamin E, riboflavin, phosphorus, magnesium, monounsaturated fats and polyunsaturated fats compared with baseline after 20 weeks of consuming almonds. There were no significant differences between groups in energy intake.

Time, intervention, and interaction effects throughout the trial were analyzed using the mixed model. The almond group showed a significant time effects for changes in diastolic blood pressure and waist circumference, several bioimpedance measurements, including total body protein, fat-free mass, soft lean mass, skeletal muscle mass, and basal metabolic rate, and all of lipid profile parameters.

Like all studies, this one had some limitations:

• The isocaloric control food contained higher percentages of carbohydrates compared with almonds, which means it does not match the macronutrient composition of almonds. Further studies providing a control food item with matched macronutrient and fatty acid composition are needed.
• Almond and control food items provided were not able to be blinded, since participants consumed whole almonds or cookies.
• In addition, since the subjects were dropped out at the point of their compliances being under 80%, it was not possible to conduct intent-to-treat analysis.
• The current study has a sufficient duration to discern the effects of almonds on blood profiles but a longer-term study, over a year, with a parallel, randomized, controlled trial applying time-series measurements would provide additional valuable information about daily almond consumption.

In conclusion, the effects of almond appeared differently when using times repeated measures and the changes of lipid profiles achieved at different time points. Continuous consumption of almond for 20 weeks may improve serum lipid profiles and body composition in healthy young adults.

Helpful Resources

Nutrition by Addition: Build a Better Snack

Smart Snacking When Working from Home