These recently published nutrigenomics studies reveal interesting information about how our genes affect the way we process food. Read on to learn more about the newest discoveries in nutrition.

You have likely heard the saying “breakfast is the most important meal of the day” or “eat breakfast like a king”. Well, a recent study looked into whether the timing of when you eat most of your calories resulted in different weight loss outcomes. The study looked at the differences between morning-loaded and evening-loaded calorie intakes. 

What they found was that there was no difference in energy expenditure or weight loss between the two groups. However, the participants that consumed more of their daily calories in the morning did report lower hunger levels throughout the day when compared to the group that consumed most of their calories in the evening. This is significant because it could help someone stick with their diet changes for a longer period of time, supporting greater weight loss and potentially positive health outcomes. More research needs to be done, but you can read more about the study here. 

For some, beets are a vegetable they tend to avoid because of their earthy flavor. But did you know they are a great source of folate, manganese, potassium, iron, vitamin C, and fiber?

A: Ensuring that you eat a variety of nutrient-dense foods will be important—specifically, foods containing calcium, vitamin D, and protein. For bone health, you can get calcium from foods such as Greek yogurt, leafy greens, and almonds. Vitamin D is also crucial for bone health and can be found in salmon, sardines, and some fortified foods. To support maintaining muscle mass, protein foods such as eggs, cottage cheese, chicken, and lentils will be helpful. Aim to focus on getting a variety of whole foods and talk with your doctor about any other necessary steps. 

Discover the hottest trends in the food industry that affect the way we look at—and eat—food!

By now, you’ve probably heard of almond flour, coconut flour, cassava flour, and maybe even potato flour. But now, banana flour has come on the scene. Banana peels are actually edible and filled with nutrients such as fiber and antioxidants. A new study found increased antioxidants and reduced fat levels by substituting 7.5-15% of wheat flour in cookies with banana peel flour. Most importantly, they found the substitution of banana peel flour did not negatively influence the cookies’ taste, texture, or color! 

Similarly to their dried counterpart, plums are also beneficial for digestion and bowel function. They are also a great source of vitamins C and E and antioxidants. 

Each month, we will be highlighting a few seasonal recipes. Happy cooking!

For a unique way to get in some butternut squash, try this butternut squash pasta by Love and Lemons. 

Nutrition:

Servings: 4 servings

Serving size: 1

Calories: 650

Fat: 15g

Carbohydrates: 110g

Fiber: 12g

Protein: 20g

If you are looking for a fall-inspired lunch or dinner idea, this fall Buddha Bowl with Pumpkin Tahini Dressing from Once Upon a Pumpkin is a great option. 

Nutrition:

Servings: 4 servings

Serving size: 1

Calories: 590

Fat: 30g 

Carbohydrates: 50g

Fiber: 9g

Protein: 33g

Like what you see? Forward this newsletter to a friend or a family member!