Looking to adopt a puppy? It's not easy. Tips to help start you on the right track
Feeling the puppy fever after watching the thrilling, adorable Puppy Bowl? There are some things novice and experienced dog owners should know to raise a successful pup to adulthood.
Ohio State University College of Veterinary Medicine Associate Professor Dr. M. Leanne Lilly cautioned training a young dog requires intense work and special attention.
A key to a canine's growth is socialization and regular veterinary visits, she said.
"We want to make sure that our young puppies in their socialization period are basically flooded with good experiences," she said. "But we also need to remember that the dog or the puppy decides what's a good experience, and so we need to be really careful about watching their body language and not traumatizing them in hopes that what we get out is a well-socialized dog."
No date this Valentine's Day?:Animal shelters offering dogs, cats for cuddly sleepovers
Need a break? Play the USA TODAY Daily Crossword Puzzle.
Training, regular veterinary visits key to raising puppies
Before introducing a pup to other dogs, Lilly urged owners to wait until after the puppy's first parvovirus vaccine. She recommended people seek out socialization classes so their pet learns good behavior in a clean, controlled environment.
Socialization can begin at home before a puppy is fully vaccinated. The most basic ways are potty training and teaching a puppy commands, according to animal food manufacturer Hill's Pet Nutrition. They recommended establishing – and sticking to – a bathroom routine so the dog knows when to relieve itself.
"When they successfully relieve themself outdoors, be sure to lavish them with praise and reward them with a treat," the food manufacturer said.
More:The best veterinarian hospitals? Vets can help USA TODAY rank top animal hospitals
Lilly advised dog owners not to get discouraged if the puppy doesn't learn or retain training quickly. If a puppy exhibits unwanted behavior such as chewing on items, owners should redirect the dog's attention to a toy or say "no" firmly.
Lilly said good behavior can be reinforced by rewarding the puppy with a treat when it plays with a toy or calling the animal's name when it misbehaves.
"We can set up the environment to improve our success in that regard," she said.
Owners need to stay on top of vet visits before introducing their puppy to the outside world, Lilly said. The more questions asked, the better. The veterinarian will tailor care to the dog and the dog's needs. Many will also inform dog owners when it's time to switch the puppy's food, or determine if supplements are necessary.
"One of the things is that when in doubt, your first line of defense for good information should be your veterinarian," she said.
More:Which are the best veterinarian hospitals? USA TODAY wants to know what pet owners think
Breed-specific training starts after the basics
A Golden Retriever is naturally active. Bloodhounds excel in locating people. Great Pyrenees protect people and livestock. Border Collies herd. A Chihuahua is an affectionate and sociable toy dog. Despite breed classifications determined by the dog welfare organization the American Kennel Club, Lilly said owners should focus on standard training before tapping into a dog's instincts.
"We sometimes fall into the trap of getting really focused on, 'What are the typical behaviors and characteristics,' instead of looking at the dog in front of us," she said.
Certain dogs may always retain their breed's instincts, but Lilly said it's OK if a retriever is bad at retrieving or if an American Bully is a great play partner.
Like the rest of her recommendations, Lilly said owners should regularly communicate with their veterinarian about the puppy's growth, behaviors and habits so an underlying issue isn't ignored.
"We want to make sure that when you ask a question, you're getting the answer that's most intimately customized for the puppy that you have," she said. "Your veterinarian, who has met your puppy, is going to have that information plus the medical background."
Contact reporter Krystal Nurse at knurse@USATODAY.com. Follow her on X @KrystalRNurse, and on BlueSky @krystalrnuse.bsky.social.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
4 hours ago
- Yahoo
Want Healthier Skin? Eating These 5 Foods Could Make a Big Difference, Derms Say
Key Takeaways Certain nutrient-rich foods—like fatty fish, tomatoes, and bell peppers—can help calm inflammation and protect skin from damage to support a clearer complexion. Key vitamins and minerals such as zinc, vitamin C, omega-3s, and antioxidants play a major role in regulating oil production, improving skin texture, and boosting collagen. Staying hydrated, being patient with changes, and seeking help from a healthcare professional when necessary are all simple yet powerful habits to achieve healthier skin alongside a good the state of our skin was up to us, we'd all opt for the clearest, healthiest, dewiest version of our face. In hopes of reaching skin utopia, we slather on our daily moisturizers and serums and shout to the skincare gods to answer our prayers. There's another truth we're quick to forget, however: The foods we eat can have a major impact on the quality of our skin, and by making small nutritional changes, we can increase our chances of having clear, healthy skin. To give us more information on skin-clearing foods and how they can help us, we tapped dermatologists, nutritionists, and Schneider, MS, RD, is the nutrition advisor at Daily Harvest Dr. Macrene Alexiades, MD, PhD, is double board-certified dermatologist and the founder of the Dermatology and Laser Surgery Center of New York Holiday Durham, MS, RD, PhD, is a registered dietitian at AmwayCan Certain Foods Help with Skin Conditions? The short answer? Yes! Much like certain foods can aggravate the state of our skin, other foods can help relieve skin conditions, according to registered dietitian Carolina Schneider. 'Zinc-rich foods, such as pumpkin seeds, lentils, beans, and cashews, also support skin health by regulating oil production and reducing inflammation,' she explains. Zinc-rich foods can be especially helpful for treating imbalanced hormones, which tend to irritate the skin, she adds. 'Zinc plays a role in controlling oil production, because it lowers the amount of the male hormones (androgens) that can contribute to acne and oily skin.' Discoloration and scarring can also be combated by the foods we eat, particularly foods that are high in antioxidants, protein, and vitamin C. 'Foods like wild blueberries, raspberries, kale, spinach, broccoli, and carrots reduce oxidative stress, which is associated with skin pigmentation disorders like melasma,' Schneider explains. With that being said, we've gathered the top five foods to help you achieve clear skin—look out, skincare gods! 6 Foods for Clear Skin Fatty Fish Fatty fish—such as salmon and sardines—are packed with anti-inflammatory ingredients, according to registered dietician Holiday Durham. 'Omega-3s play a role in maintaining the skin's lipid barrier, which may be crucial for hydration and protection against environmental damage,' she explains. Whether it's tossed into a salad or slow roasted with a side of broccoli, fatty fish is an excellent food to promote clear skin. Tomatoes They're not just delicious and versatile—eating tomatoes can also improve skin texture, according to dermatologist Dr. Macrene Alexiades. 'Lycopene, found in tomatoes, is proven to improve skin texture and quality,' she explains. While our bodies are vulnerable to oxidative stress, also known as an imbalance of antioxidants, lycopene can lessen the physical side effects and improve overall skin health. Walnuts 'Walnuts are rich in omega-3 fatty acids and zinc, both of which are crucial for skin health,' says Durham. 'Omega-3s may help maintain the skin's moisture barrier, while zinc is important for skin healing.' They're also easily portable and perfect for munching on the go. Add a handful of walnuts to your breakfast, lunch, or dinner and notice how your skin texture grows smoother over time. Bell Peppers There's a copious amount of collagen in the body, and combined with foods high in vitamin C, we can do our part in increasing its production. There's more vitamin C in one cup of chopped bell peppers than what's required for our daily needs, and according to Schneider, the benefits don't stop there. 'The carotenoids in bell peppers, such as beta-carotene, also help protect against sun damage, keeping the skin healthy and more vibrant.' Dip 'em in ranch, sauté them in a spicy sauce, or eat these naturally delicious vegetables on their own to reap the benefits. Sunflower Seeds Nutritional foods don't just help us achieve clear skin—they can also protect our skin from environmental damage. 'Sunflower seeds are packed with vitamin E, a potent antioxidant that may help protect the skin from environmental damage and supports skin healing and regeneration,' says Durham. You can enjoy these tiny fruits (yes, they're fruits!) raw, roasted, or incorporated into your favorite recipes. Additional Tips to Help Achieve Clear Skin Hydrate, Hydrate, Hydrate (and Not Just with Water!) The age-old refrain exists for a reason: Water is one of the most effective ways to achieve clear and healthy skin. 'Drinking plenty of water, at least half of your body weight in ounces, helps maintain skin moisture and flush out toxins,' says Schneider. While incorporating these delicious foods to your diet, don't forget to hydrate along the way. Additionally, green tea is another hydrating beverage option to help reduce redness, inflammation, and strengthen the barrier of your skin. Eat Seasonally In a perfect world, vegetables would be freshly picked all season long. That's why it's essential to eat fruits and vegetables during their peak season, according to Dr. Alexiades. For example, fill your belly with fresh berries all summer long. In the winter, opt for cold-weather vegetables such as spinach and kale. Avoid Overconsumption of Dairy Achieving clear skin doesn't mean cutting out dairy completely, but lowering your dairy intake can help you avoid hormonal imbalances (which contribute to acne, redness, etc.). Additionally, dairy products contain high amounts of carbohydrates that can irritate our skin's sebaceous gland. 'Reducing their intake makes a difference,' Dr. Alexiades says. Stay Consistent, and Know When to Ask for Help Patience is a virtue, and staying consistent is an important principle to keep in mind while regularly eating the best foods for clear skin. 'The effects of food on skin health are gradual and longterm,' explains Durham. If skin health issues continue to persist, don't hesitate to consult a healthcare professional for more personalized advice. Read the original article on Real Simple
Yahoo
6 hours ago
- Yahoo
What is a superfood? Dietitians weigh in on 11 nutrient-dense foods
These foods pack in the vitamins, minerals and antioxidants you need to stay healthy and energized. As a registered dietitian, I'm frequently asked about the latest "it" food everyone should be eating. From chia seeds to mushrooms, various foods have been awarded the title of "superfood" thanks to their exceptional nutritional value. But what exactly is a superfood? The term "superfood" became popular around 2011, and unlike other nutrition trends, the idea of superfoods has shown real staying power. In fact, thanks to continued consumer interest in supplements, especially greens powders, superfoods have only become more popular over the past decade. Invoking images of food-like superheroes, superfoods are often portrayed as magic bullets for better health. Unfortunately, as all of our experts point out, there's not a single food solution to losing weight or reducing your risk of chronic disease. Still, that doesn't mean superfoods aren't worthy of praise. According to Florida-based dietitian Johannah Katz, "While I think the word 'superfood' is overused and largely a marketing term, there are certain foods that are exceptionally nutrient-dense that provide a high concentration of vitamins, minerals, antioxidants or other beneficial compounds that promote health." We spoke with seven dietitians to better understand what makes a food "super" and which ones you should add to your plate for a healthy diet and overall wellness. Table of contents What makes a food a 'superfood'? Health-promoting powers of superfoods 11 superfoods to add to your diet, according to dietitians FAQs Meet our experts (Back to top) What makes a food a 'superfood'? According to Amy Margulies, a Philadelphia-based nutrition expert and owner of the Rebellious RD, "'Superfood' is a term used by many food and beverage companies to promote foods thought to have health benefits. However, the Food and Drug Administration does not officially define the word." While there's no scientific definition of a superfood, our experts agree that the term is generally applied to whole foods that contain an impressive resume of nutrients relative to their calories. "A superfood is packed with nutrients that go above and beyond in terms of health benefits. We're talking about foods dense in vitamins, minerals and antioxidants — essentially, they offer a big nutritional punch in a small package," explains dietitian Julie Lichtman. As Megan Huff of Nutrition by Megan and Lisa Andrews point out, these foods are often associated with reducing inflammation, supporting immune health and protecting against chronic diseases like heart disease and Alzheimer's. Health-promoting powers of superfoods Superfoods have a high concentration of vitamins, minerals, antioxidants and other beneficial plant compounds. For this reason, these foods are linked to numerous benefits for the eyes, heart, brain, gut, skin, hair and immune health. Many superfoods have also been associated with reducing chronic inflammation and protecting against chronic diseases, including heart disease, type 2 diabetes, Alzheimer's disease and certain types of cancer. Still, it's important to remember that these foods aren't cure-alls. "While certain foods are rich in nutrients and provide targeted health benefits, no single food or nutrient can address all health needs," Katz says. "Optimal health relies on the synergy between various nutrients and food groups, meaning that eating a variety of foods is essential to ensure your body gets everything it needs to function properly." (Back to top) 11 superfoods to add to your diet, according to dietitians Ready to level up your nutrition? Here are 11 dietitian-approved superfoods that can pack a serious nutrient punch. 1. Dark leafy greens Dark leafy greens are the epitome of a superfood. Despite being low in calories, these veggies are excellent sources of essential nutrients, including zinc, iron, magnesium, calcium folate, vitamin K and vitamin C. They're also high in fiber and contain high levels of carotenoids, plant-based compounds with antioxidant and anti-inflammatory properties. Daily intake of leafy green vegetables has been associated with a reduced incidence of heart disease and may help slow cognitive decline that occurs with age. Dark leafy greens include kale, spinach, collard greens, Swiss chard and turnip greens. These greens are impressively versatile and can be added to salads, smoothies, soups, curries, stir-fries, dips and pasta sauces. 2. Berries Berries stand out from other types of fruit for their relatively low sugar and calorie content and high concentration of vitamins, minerals, fiber and antioxidants. Specifically, berries, like blueberries, cranberries, acai berries and raspberries, are high in phenolic compounds, including anthocyanins and flavonols, which have been linked with benefits for brain, eye, heart and metabolic health. For these reasons, berries are a staple of the so-called MIND diet, developed by scientists to slow the progression of cognitive disorders including Parkinson's and Alzheimer's diseases. Margulies highlighted berries, specifically strawberries, as a top superfood. "As a low-sugar, low-calorie, high-fiber food, strawberries are a sweet way to help you stay full following a meal or snack. A superfood bonus: A new review study found that eating strawberries daily may improve cognitive function in older adults, lower blood pressure and boost antioxidant capacity. It is a win-win for this sweet, tasty and versatile fruit." 3. Cruciferous vegetables Cruciferous vegetables include broccoli, cabbage, Brussels sprouts, cauliflower and many other vegetables in the Brassica genus. While they vary in nutritional content, this family of vegetables is known for being rich in glucosinolates, plant compounds with anticancer effects. In addition to potentially protecting against certain types of cancer, research suggests that diets high in glucosinolates may help reduce the risk of chronic diseases including high blood pressure and type 2 diabetes. Like dark leafy greens, cruciferous vegetables are low in calories yet high in fiber, folate and vitamins C and K. Broccoli sprouts are one of Katz's top superfood recommendations. According to Katz, "Broccoli sprouts [are] the most potent natural source of sulforaphane, a compound that activates a transcription factor called NRF2. NRF2 is a critical regulator of cellular defense, detoxification and oxidative stress. Sulforaphane also helps to significantly reduce chronic inflammation by suppressing inflammatory pathways." 4. Salmon This orange-fleshed fish is known for being one of the best sources of omega-3 fatty acids, essential fats critical for brain, joint and immune health. Omega-3s also play a major role in reducing inflammation, which in turn helps protect against chronic diseases. "Salmon is one of the richest sources of EPA and DHA (two types of omega-3s), and also a low-mercury fish option. [One] 3-ounce [portion] offers 22 grams of protein and is also a great source of vitamin D, iron, selenium, astaxanthin and B vitamins," explains Katz. While pan-seared salmon filets are an easy, healthy dinner option, canned salmon is a great budget-friendly alternative that can be used in sandwiches, spread over whole grain crackers or formed into patties. 5. Nuts and seeds Small in size, nuts and seeds are heavyweights in the nutrition world. In addition to fiber and protein, nuts and seeds are rich in antioxidant compounds and heart-healthy fats. Charleston, S.C.-based dietitian Lauren Manaker picked walnuts as one of her must-have superfoods. "Walnuts are often hailed as a superfood due to their impressive nutritional profile, particularly their concentration of ALA omega-3 fatty acids. Alpha-linolenic acid (ALA) is a plant-based omega-3 fatty acid that may play a role in heart health, as data suggests this nutrient is linked to a reduction in inflammation and improved heart health measures. Beyond heart health, ALA has been linked to benefits for brain function," says Manaker. Seeds, including chia, flax and pumpkin seeds, were also mentioned by several of our experts, thanks to their impressive nutrition stats. These seeds are rich sources of calcium, magnesium, phosphorus, zinc, B vitamins and ALA omega-3s. 6. Avocados "This creamy fruit is unlike any other. Avocados' healthy fats and vitamin A can help keep skin smooth and healthy. Avocados are full of fiber, which helps keep digestion regular and pleases your appetite. The vitamin E in avocados can help support healthy aging and protect against age-related eye damage," explains Margulies. Avocados are also a great way to add a creamy, satisfying texture to meals, making them a good substitute for cheese or higher-fat condiments in sandwiches. 7. Legumes Legumes are plant-based foods that include beans, lentils, peas, soybeans, alfalfa and peanuts. As a dietitian, they're one of my favorite superfoods. Not only are legumes widely available, but they're also shelf-stable and affordable, making them a realistic option for virtually any budget. Legumes, especially beans and lentils, are rich in fiber, B vitamins, zinc, magnesium, potassium and iron. They're also a great source of plant-based protein. Regular consumption of legumes has been linked with a reduced risk of heart disease, type 2 diabetes and certain types of cancer, including breast and prostate cancer. Because of their high fiber content, legumes may also help with achieving and maintaining a healthy weight. Just keep in mind that most legumes should be cooked before eating. Not only does cooking make them easier to digest, but it also reduces compounds in legumes that can interfere with the absorption of other nutrients. 8. Sweet potatoes Delicious roasted or mashed, sweet potatoes are another budget-friendly option worthy of the superfood title. According to Manaker, "Sweet potatoes are a good source of vitamins A and C, both of which are potent antioxidants that help support the immune system and maintain healthy skin. Additionally, sweet potatoes are a source of dietary fiber, which aids digestion and helps regulate blood sugar levels. The presence of significant amounts of manganese supports bone health and metabolism. Moreover, sweet potatoes contain various other important nutrients, such as potassium. Their lower glycemic index and anti-inflammatory properties further enhance their status as a superfood." 9. Fermented dairy Fermented dairy products, particularly yogurt and kefir, are excellent sources of probiotics and calcium. In addition to supporting gut health, fermented dairy has been linked with benefits for bone and heart health and may also help reduce your risk of type 2 diabetes and certain forms of cancer. When selecting yogurt or kefir, look for options that are low in or free of added sugars. Greek- and Icelandic-style yogurts in particular can be good choices because they tend to be higher in protein and lower in sugar than traditional flavored yogurt. 10. Tofu Tofu is one of the best plant-based protein options made of condensed soy milk. In addition to containing all nine essential amino acids (making it a complete protein), tofu offers an impressive lineup of vitamins and minerals, including calcium, selenium, manganese, zinc, magnesium and iron. However, most of tofu's health benefits are attributed to its high isoflavone content. Isoflavones are natural plant compounds that have been linked with a reduced risk of osteoporosis and certain types of cancer, including breast and endometrial cancer. Dietitian Amy Brownstein lists tofu as one of her top two superfoods. "It is a great source of calcium, iron and protein. Plus, it is incredibly versatile: blend it in smoothies, soups or sauces for a nutrition boost." 11. Green tea While not technically a food, green tea rounds out our list of best superfoods for its impressive concentration of antioxidant and anti-inflammatory compounds. Green tea is particularly known for being rich in epigallocatechin gallate (EGCG), an antioxidant that may protect against chronic diseases including type 2 diabetes, heart disease and certain forms of cancer. Studies suggest that green tea may also be helpful for weight loss. There's a wide variety of green teas, including matcha powder. Unlike regular green tea, plants used for matcha are grown away from direct sunlight, producing a higher concentration of antioxidants. (Back to top) FAQs Are superfood powders as good as whole foods? While superfood powders may offer a more concentrated source of specific nutrients, it's unknown whether they provide the same health benefits as whole foods. It's also important to keep in mind that they're typically lower in fiber and other beneficial nutrients present in whole foods. Ultimately, while superfood powders can help bridge nutrient gaps, they aren't a replacement for whole foods in a balanced diet. Can superfoods help with weight loss? Lisa Andrews explains that superfoods can be helpful for losing weight when paired with a reduced-calorie diet. "Superfoods may aid with weight loss by providing low-fat sources of protein or good sources of fiber to help a person feel fuller. In addition, if you're eating more vegetables or sources of lean protein, you're likely eating less ultra-processed, high-calorie foods," says Andrews. Are superfoods worth the hype? According to Julie Lichtman, "Superfoods deserve attention for their nutritional benefits but they're not the end-all, be-all of healthy eating. They can be a helpful boost, but the real magic happens when you combine them with a varied, whole food diet. So yes, they're worth it — but keep the bigger picture in mind." (Back to top) Meet our experts Lisa Andrews, MEd, RD, LD, founder of Sound Bites Nutrition, Ohio Amy Brownstein, MS, RDN, owner of Nutrition Digested, Utah Megan Huff, RDN of Nutrition by Megan, Maryland Johannah Katz, MA, RD, LDN, Florida Julie Lichtman, RD, LDN, Philadelphia Lauren Manaker, MS, RDN LD, Charleston, S.C. Amy Margulies, RD, CDCES, LDN, NBC-HWC, nutrition expert and owner of the Rebellious RD, Philadelphia Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
CNN
6 hours ago
- CNN
Eating minimally processed meals doubles weight loss even when ultraprocessed foods are healthy, study finds
People in the United Kingdom lost twice as much weight eating meals typically made at home than they did when eating store-bought ultraprocessed food considered healthy, the latest research has found. 'This new study shows that even when an ultraprocessed diet meets nutritional guidelines, people will still lose more weight eating a minimally processed diet,' said coauthor Dr. Kevin Hall, a former senior investigator at the US National Institutes of Health who has conducted some of the world's only controlled clinical trials on ultraprocessed foods. 'This (study) is the largest and longest randomized controlled clinical trial of ultraprocessed foods to date,' Hall added. Hall's past research sequestered healthy volunteers inside a clinic for a month at a time, measuring the impact of ultraprocessed food on their weight, body fat and various biomarkers of health. In a 2019 study, he found people in the United States ate about 500 calories more each day and gained weight when on an ultraprocessed diet than when eating a minimally processed diet matched by calories and nutrients. The weight loss from minimally processed food in the new study was modest — only 2% of the person's baseline weight, said study first author Samuel Dicken, a research fellow at the department of behavioral science and health and the Centre for Obesity Research at University College London. 'Though a 2% reduction may not seem very big, that is only over eight weeks and without people trying to actively reduce their (food) intake,' Dicken said in a statement. 'If we scaled these results up over the course of a year, we'd expect to see a 13% weight reduction in men and a 9% reduction in women.' Men typically have more lean muscle mass than women, which along with testosterone often gives them a quicker boost over women when it comes to weight loss, experts say. The study, published Monday in the journal Nature Medicine, provided free ultraprocessed or minimally processed meals and snacks to 55 overweight people in the UK for a total of eight weeks. After a short break, the groups switched to the opposite diet for another eight weeks. Study participants were told to eat as much or as little of the 4,000 daily calories as they liked and record their consumption in a diary. By the end of the study, 50 people had spent eight weeks on both diets. While the number of participants may seem small at first glance, providing 16 weeks of food and implementing randomized controlled clinical trials can be costly. For the first eight weeks, 28 people received daily deliveries of minimally processed meals and snacks, such as overnight oats and homemade spaghetti Bolognese. Minimally processed foods, such as fruits, vegetables, meat, milk and eggs, are typically cooked from their natural state, according to NOVA, a recognized system of categorizing foods by their level of processing. Concurrently, another 27 people received a daily delivery of ultraprocessed foods — such as ready-to-eat breakfast bars or heat-and-eat lasagna — for eight weeks. Ultraprocessed foods, or UPFs, contain additives never or rarely used in kitchens and often undergo extensive industrial processing, according to the NOVA classification system. Because ultraprocessed foods are typically high in calories, added sugar, sodium, and saturated fat and low in fiber, they have been linked to weight gain and obesity and the development of chronic conditions including cancer, cardiovascular disease, type 2 diabetes and depression. Such foods may even shorten life. Researchers in this study, however, did something unusual, said Christopher Gardner, Rehnborg Farquhar Professor of Medicine at Stanford University in California who directs the Stanford Prevention Research Center's Nutrition Studies Research Group. 'They tried to make a healthy ultraprocessed diet by picking ultraprocessed foods with the recommended number of fruits, veggies and fiber and lower levels of salt, sugar and saturated fats,' said Gardner, who was not involved in the study. Both the ultraprocessed and the minimally processed meals had to meet the nutritional requirements of the Eatwell Guide, the UK's official government guidance on how to eat a healthy, balanced diet. The United States has similar dietary guidelines, which are used to set federal nutritional standards. 'This is a very solid study, matching dietary interventions for nutrients and food group distribution, while varying only the contribution of ultra-processed foods,' said Dr. David Katz, a specialist in preventive and lifestyle medicine, in an email. Katz, who was not involved in the study, is the founder of the nonprofit True Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine. The study's goal was weight loss, which often comes with improved cardiovascular readings, such as lower blood pressure, cholesterol and blood sugar levels. That happened, but in rather odd and surprising ways, said Marion Nestle, the Paulette Goddard professor emerita of nutrition, food studies and public health at New York University, who was asked to write an editorial to be published with the study. Instead of gaining weight, people on the ultraprocessed diet chose to eat 120 fewer calories a day, thus losing a small amount of weight. People on the minimally processed diet, however, ate 290 fewer calories a day, thus losing even more weight and some body fat as well. 'One possible explanation is that (people on the minimally processed diet) did not like the 'healthy' meals as much as their usual diets,' Nestle, who was not involved in the research, wrote in the editorial. 'They deemed the minimally processed diet less tasty,' Nestle said. 'That diet emphasized 'real' fresh foods, whereas the ultra-processed diet featured commercially packaged 'healthy' ultra-processed food products such as fruit, nut, and protein bars; sandwiches and meals; drinking yoghurts, and plant-based milks.' Less than 1% of people in the UK follow all of the government's nutritional recommendations, according to the study, often choosing ultraprocessed foods as the basis of their normal daily intake. In the US, nearly 60% of an adult's calorie consumption is from ultraprocessed foods. 'People in this study were overweight or obese and were already eating a diet high in all kinds of ultraprocessed foods,' Gardner said. 'So the ultraprocessed diet in the study was healthier than their typical normal diet. Isn't that an odd twist?' People on the minimally processed diet had lower levels of triglycerides, a type of fat in the blood linked to an increased risk of heart disease and stroke, but other markers of heart health didn't vary much between the two diets, according to the study. There was one notable exception: low-density lipoprotein, or LDL, known as 'bad' cholesterol because it can build up in arteries and create blockages to the heart. 'Surprisingly, LDL cholesterol was reduced more on the ultra-processed diet,' said dietitian Dimitrios Koutoukidis, an associate professor of diet, obesity and behavioral sciences at the University of Oxford, who was not involved in the study. 'This might imply that processing is not as important for heart health if the foods already meet the standard UK healthy eating guidance,' Koutoukidis said in a statement. 'Further research is needed to better understand this.' According to Hall, the results fit quite nicely with preliminary results from his current study that is still underway. In that research, Hall and his team measured the impact of four configurations of ultraprocessed foods on the health of 36 volunteers. Each lived for a month in the Metabolic Clinical Research Unit of the National Institutes of Health Clinical Center in Bethesda, Maryland. 'When you modify an ultraprocessed diet to have lower energy (calorie) density and fewer highly palatable foods, you can offset some of the effects of ultraprocessed foods in causing excess calorie intake and weight gain,' Hall said. In other words, choose healthier foods regardless of the levels of processing. 'People don't eat the best ultraprocessed foods, they eat the worst ones, so the take home here is to follow the national guidelines for nutrient quality,' Gardner said. 'Read your nutrient label and choose foods that are low in salt, fat, sugar and calories and high in fiber, and avoid foods with too many additives with unpronounceable names. That's the key to a healthier diet.'
