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Can you shake your way to better health
- 1. Can You Shake Your Way To Better Health? Are Meal Replacement and Protein Shakes Healthy?
- 2. Is Liquid Nutrition Right for You? Loss of Appetite Dental/Jaw Problems Weight Loss Injury/Illness Recovery Malnutrition
- 3. Are They All the Same? Drinks • Meet Nutrition Requirements • Increase Caloric Intake • Calories are balanced with nutrition: carbohydrates, fat, and protein • Over-the-counter • Fortified and flavored/sweetened with sugar
- 4. Formulas • Prescribed and monitored by a doctor • Not prepared for taste • Feeding tube • Formulated for specific diseases and conditions
- 5. Food-Based Drinks • Less Sugar • Natural Ingredients • Less Chance of Excess Vitamins and Nutrients • Easily Accessible in Stores • Perishable • Pre-made are expensive
- 6. Risks High calorie consumption if not used properly High sugar content in some products May interfere with medication Excess nutrition Unhealthy and non-essential ingredients Not as healthy as whole foods
- 7. Resources for Information Sports- post-activity recovery: Nutrition Bulletin, peer-reviewed journal Weight Loss- Very Low Calorie Diet (VLCD): National Institute of Health Food-based smoothies for nutrition- Mayo Clinic Health Letter Cognitive performance- Protein and the elderly: European Journal of Nutrition What is a healthy diet- Micro- and Macronutrients, Dietary Guidelines: American Journal of Health Studies
- 8. Learn More: U.S. Food and Drug Administration for Recall Updates: http://www.fda.gov/safety/medwatch/safetyinformation/safetyalertsforhu manmedicalproducts/ucm374539.htm USDA ChooseMyPlate.gov for whole food sources of protein: http://www.choosemyplate.gov/food-groups/protein-foods.html Weight Loss myths and resource list: https://nccih.nih.gov/health/supplements/wiseuse.htm Dietary Supplement Information: https://nccih.nih.gov/health/supplements/wiseuse.htm Resource for herbs, if found in ingredients: https://nccih.nih.gov/health/herbsataglance.htm
- 9. Use Wisely! Be Informed! Read Labels Learn about ingredients Avoid unnecessary nutrients Be mindful of calories, especially if attempting weight loss Meal replacement, not a snack Check for interactions with medications If unsure, consult doctor Whole, nutrient-dense foods are always best!
- 10. References Branscum, P., & Sharma, M. (2014). DEFINING A HEALTHY DIET: CHALLENGES AND CONUNDRUMS. American Journal of Health Studies, 29(4), 271-278. Leser, S. (2011). Potential role for protein in assisting post-exercise rehydration. Nutrition Bulletin, 36(2), 224-234. doi:10.1111/j.1467-3010.2011.01897.x National Insitute of Health. (2012, December). Very Low-calorie Diets. Retrieved from National Institute of Diabetes and Digestive and Kidney Diseases: http://www.niddk.nih.gov/health- information/health-topics/weight-control/very-low-calorie-diets/Pages/very-low-calorie- diets.aspx Supplemental nutrition drinks: help or hype? (2013). Harvard Health Letter, 38(9), pp. 1-7. Whole-food smoothies. (2014). Mayo Clinic Health Letter (English Ed.), 32(5), 4-5. Zwaluw, N., Rest, O., Tieland, M., Adam, J., Hiddink, G., Loon, L., & Groot, L. (2014). The impact of protein supplementation on cognitive performance in frail elderly. European Journal of Nutrition, 53(3), 803-812. doi:10.1007/s00394-013-0584-9
Notas del editor
- Nutritional Supplements If you watch television, browse the internet, or flip through magazines, you have most likely seen an advertisement for a breakthrough product, promising to shed the fat, or restore, renew, and revitalize all of your important parts. These come in various forms: from pills, to powers, to energy drinks, to bars. Chances are, you have tried at least one of these products, and maybe more. Supplemental nutrition drinks are a little different than an average vitamin, diet pill, or energy drink, which all mostly serve one purpose. Many supplemental nutrition drinks or shakes are aimed at an audience desperate to drop a few pounds. Others, especially protein shakes, are marketed to athletes of all levels. They are also recommended for patients trying to gain weight, recovering from illness or injury, and as an aid for patients with certain medical conditions. Due to the various reasons supplemental nutrition drinks can be appropriate, proper use is necessary for optimum benefits.
- When used as supplementary nutrition, care should be taken to track calorie consumption. If the goal is to gain weight, some shakes and drinks contain approximately 400 calories. These are a great alternative to nutrition when medical issues prevent whole food meals, or in addition for the purpose of weight gain. Individuals wishing to lose weight should find a product closer to 200 calories, and avoid sugar as a main ingredient, to use as a meal replacement. In some instances, under the supervision and guidance of a physician, all liquid diets may be prescribed. This can be very dangerous, if not under the supervision of a prescribing medical professional and should be avoided. Shakes are appropriate, in most cases, for all ages, depending on individual health. Always consult a doctor with any medical questions and concerns prior to beginning a supplemental regimen (Supplemental nutrition drinks: help or hype?, 2013).
- Doctors can prescribe liquid nutrition. These prescription strength formulas are often unique to the needs of patients with specific illnesses or conditions. These formulas are not developed for taste, so they are often administered through feeding tubes. These are appropriate when prescribed by a doctor and while under the supervision of the prescribing doctor. These are not intended for general, over-the-counter use. Some vitamins and nutrients in these formulas may interact with prescription medications (Supplemental nutrition drinks: help or hype?, 2013).
- Aside from risks of allergies or food intolerance, food-based drinks are likely the safest option for supplemental nutrition drinks. Fruit and vegetable smoothies offer dense nutrition with a health caloric ratio. Nutrient-dense additives, such as flax seeds and chia seeds, can be mixed in smoothies for extra nutrition without altering the naturally sweet flavor. Pre-mixed drinks are readily available in grocery coolers under several brand names. However, nutrition labels should be carefully screened to avoid unwanted additives. These products are often expensive and perishable (Supplemental nutrition drinks: help or hype?, 2013).
- Several risks are associated with improper use of supplemental nutrition drinks. The most common problem is over consumption of daily calories. This is why it is important to monitor caloric intake, and only use as a replacement for a meal when trying to lose weight. Another common issue is the unnecessary inclusion of non-essential nutrients and food additives, such as sugar (Supplemental nutrition drinks: help or hype?, 2013). Fortified foods tend to provide amounts of micronutrients that exceed daily intake requirements. Information on how to spot false health and weight loss claims is included in the reference slide. Catch phrases and unrealistic claims often accompany products containing these unnecessary ingredients. Furthermore, it is important to consult a physician prior to starting any weight loss or supplement program. Nutrition information found online is to serve as a guide, and is not a replacement for medical advice and care.
- Peer reviewed journals, such as this article on how protein drinks play a role in rehydration following exercise, are great sources of technical, in-depth studies detailing the most current information available (Leser, 2011). The National Institute of Health is a great resource, often written in less technical form than an academic journal. This article explains the Very Low Calorie Diet, which is prescribed and monitored by a physician in extreme circumstances, such as morbid obesity (National Insitute of Health, 2012). The Mayo Clinic offers various health-related articles and helpful information, such as this article explaining the benefits of whole-food smoothies (Whole-food smoothies, 2014). Another peer-reviewed journal showing how nutritional supplements can affect cognitive functions. This study involved frail elderly people supplementing protein (Zwaluw, et al., 2014). Finally, the American Journal of Health Studies details the definition of a healthy diet as a guideline. This information is important because understanding how adequate consumption of daily requirements can prevent the need for nutritional supplements is preferred (Branscum & Sharma, 2014).
- The links listed are useful resources for learning about nutrition, daily intake, supplements, and safety issues of supplements. The link to the USDA is helpful for identifying any recalls on nutritional supplement shakes and drinks. The USDA ChooseMyPlate site is a great resource for learning how to prepare balanced meals and tracking nutrient intake via the SuperTracker feature. The National Institute of Health provides a great list of weight loss myths, along with a great list of resources and links at the bottom of the article. The next link provides information on dietary supplements of all kinds, and can be used to check unknown ingredients in nutrition supplement drinks and shakes. Finally, many products claim to be made with natural ingredients. Unfortunately, not all of these ingredients are tested and known to be safe, so the last website is a great resource for researching herbs that may be found in some shake mixes.
- These are some helpful tips and recommendations when deciding which products to purchase and when to use them. Mainly, it is important to identify your goals and reasons for using a supplement. If there is more than one reason, such as weight loss and meeting dietary needs, consider both when making a choice. For example, choosing a low calorie shake that is fortified with 50 percent of daily recommended micronutrients is a good option for these goals. Most importantly, always consider safety issues first, such as potential drug interactions with current prescriptions.