Planning to join KMTC for the September 2026 intake? This video gives a complete guide to the Diploma in Nutrition and Dietetics at KMTC, covering course details, key units, job opportunities, and salary expectations in Kenya. Learn where nutrition and dietetics graduates work, how much they earn, and why this course is highly marketable in hospitals, NGOs, and community health programs. Whether you’re a KCSE leaver or upgrading your health career, this video answers the most searched questions about KMTC Nutrition and Dietetics September intake, qualifications, jobs, and salary, helping you make an informed career decision.
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Diploma in Nutrition and Dietetics KMTC September 2026 Intake | Course Details, Jobs & Salary
BEST Amazon Prime Day Deals for RUNNERS 2026
Amazon Prime Day 2026 is here! Whether you’re training for your first 5K, a half marathon, a marathon, or your next RunDisney race, Prime Day is one of the best times of the year to save on running gear. I’ve rounded up the best Amazon Prime Day deals for runners, including running watches, headphones, hydration gear, recovery tools, nutrition products, running apparel, and race day essentials. Tip: Prime Day deals can sell out quickly and prices change throughout the event, so check back often for updates.
The list linked above will be updated through out the day during Prime Days June 23-26. Not all deals are up right away on the first day so check back often for new sales.
UPDATE: Every year there are amazing prime day deals for running watches… but they’re not listed – yet. I’ve gotten the best deals on my last few running watches during prime day so I’m sure sale prices are coming. I’ll update the list linked above when they are available. A GPS running watch can help you track pace, distance, heart rate, recovery, and training progress.
Garmin Forerunner Series
Garmin Forerunner 55Garmin Forerunner 165Garmin Forerunner 265Garmin Forerunner 965
Garmin Lifestyle & Adventure Watches
Garmin Venu 3Garmin Instinct 2Garmin Fenix Series
COROS Watches
COROS Pace 3COROS Apex Series
Runner Tip: Garmin watches are some of the most popular Prime Day purchases because they often receive significant discounts.
Open-ear headphones are a favorite among runners because they allow you to hear traffic, other runners, and race announcements.
Shokz Favorites
- Shokz OpenRun
- Shokz OpenRun Pro
- Shokz OpenFit
- Shokz OpenFit Air
Other Running Headphones
- Beats Fit Pro
- Jabra Elite Series
- Soundcore Sport Headphones
Prime Day can be a great time to grab a backup pair of shoes for training.
Daily Trainers
- Brooks Ghost
- Brooks Glycerin
- ASICS Gel Nimbus
- ASICS Novablast
- Saucony Ride
- Saucony Triumph
Speed Training Shoes
- Saucony Endorphin Speed
- Puma Deviate Nitro
- Adidas Adizero Boston
Walking & Recovery Shoes
- HOKA Bondi
- HOKA Clifton
- Skechers Walking Shoes
Recovery is training.
Massage & Recovery Tools
- Theragun Mini
- Theragun Prime
- Hypervolt
- Massage Gun Accessories
Foam Rollers
- TriggerPoint Foam Roller
- High-Density Foam Rollers
- Travel Foam Rollers
Recovery Accessories
- Massage Balls
- Stretch Straps
- Compression Socks
- Compression Calf Sleeves
Stock up now and save.
Energy Gels
- GU Energy Gel
- Honey Stinger Energy Gel
- Huma Gel
- Clif Bloks
Hydration & Electrolytes
- Nuun Tablets
- SaltStick Capsules
- Liquid I.V.
- Skratch Labs Hydration Mix
Recovery Nutrition
- Protein Powder
- Recovery Drink Mixes
- Collagen Peptides
Hydration gear is especially important for summer training.
Hydration Vests
- Nathan Hydration Vest
- CamelBak Running Vest
- Hydrapak Vest
Handheld Bottles
- Nathan SpeedDraw
- Amphipod Handheld Bottle
Soft Flasks
- Hydrapak Soft Flask
- Nathan Soft Flask
Running Socks
- Balega Hidden Comfort
- Balega Blister Resist
- Feetures Elite
- Feetures Max Cushion
Running Shorts
- Baleaf Running Shorts
- Compression Shorts
- Pocket Running Shorts
Running Tops
- Moisture-Wicking Tanks
- Running Tees
- Sun Protection Shirts
Cold Weather Running Gear
- Running Gloves
- Arm Sleeves
- Running Hats
- Neck Gaiters
Every runner should have these basics.
Anti-Chafe Products
- Body Glide
- Squirrel’s Nut Butter
Injury Prevention
Race Day Gear
- Bib Boards
- Race Belt
- Safety Pins
- Disposable Ponchos
Strength training helps runners improve performance and reduce injury risk.
Home Gym Essentials
- Resistance Bands
- Mini Bands
- Adjustable Dumbbells
- Kettlebells
Mobility Tools
- Yoga Mat
- Mobility Bands
- Balance Pad
RunDisney runners have unique needs.
Park & Race Weekend Favorites
- Portable Chargers
- Belt Bags
- Cooling Towels
- Anti-Chafe Products
- Refillable Water Bottles
- Recovery Sandals
- Compression Socks
- Running Costumes Accessories
Travel Essentials
- Packing Cubes
- Luggage Scale
- Travel Pill Organizer
- Neck Pillow
Perfect stocking stuffers for runners or budget-friendly upgrades.
- Body Glide
- KT Tape
- Nuun Tablets
- SaltStick Capsules
- Baleaf Running Hat
- Running Arm Sleeves
- Resistance Bands
- Foam Massage Ball
- Running Belt
- Cooling Towel
- Shokz Accessories
- Balega Socks Multipacks
- Feetures Socks Multipacks
- Foam Rollers
- Hydration Bottles
- Recovery Tools
- Running Lights
- Reflective Running Gear
- Gym Bags
Frequently Asked Questions
When is Amazon Prime Day 2026?
Amazon Prime Day 2026 runs from June 23 through June 26.
Do I need Amazon Prime to get Prime Day deals?
Yes. Most Prime Day discounts require an Amazon Prime membership.
Are Prime Day running deals worth it?
Yes. Prime Day is often one of the best times of the year to save on running gear, GPS watches, headphones, nutrition products, and recovery tools.
What are the best Prime Day deals for runners?
Popular categories include Garmin watches, Shokz headphones, hydration gear, running socks, recovery tools, and race day essentials.
How often is this page updated?
This page will be updated throughout Prime Day as new deals become available.
Final Thoughts
Prime Day is one of my favorite times to stock up on running essentials, replace worn-out gear, and grab gifts for the runners in my life. Bookmark this page and check back throughout Prime Day because I’ll be updating it with the best deals for runners as they become available. Get the round up of all the best deals at the link below:
Chicken Meatballs with Pesto White Bean Puree
These Chicken Meatballs with Lemony Pesto White Bean Puree are a high-protein, high-fiber one-skillet dinner made with ground chicken and a creamy white bean puree blended with a lemony fresh basil pesto.
Pesto Chicken Meatballs
I am always looking for ways to add more fiber to my meals, and this creamy white bean puree is one of my favorite tricks. Blended with fresh basil pesto and lemon, it creates a silky sauce that’s delicious even for picky bean eaters. In fact, my friend’s toddler loves these meatballs! To boost the fiber even more, some of the mashed beans are mixed into the ground chicken meatballs instead of breadcrumbs, helping keep them tender and moist and naturally gluten-free. Everything cooks together in one skillet for an easy, high-protein, high-fiber dinner that’s perfect for busy weeknights.
Why This Pesto Chicken Meatball Recipe Works
Canned white beans are a versatile, fiber-rich ingredient. We use them in the meatballs instead of breadcrumbs or eggs and blend them with the pesto, eliminating the need for olive oil.
- Multipurpose ingredients: The beans serve as a binder for the meatballs and form the base of the puree, while the pesto keeps the meatballs juicy and adds flavor to both components.
- Lighter pesto: Since we blend the beans with the pesto, you don’t need olive oil, which is usually a main ingredient.
- Gluten-free: This pesto meatball recipe skips breadcrumbs and uses mashed cannellini beans instead.
Ingredients You’ll Need
Since we’re using the beans and pesto multiple times, the ingredient list is fairly short. See the recipe card below for the exact measurements.
- Low-sodium cannellini beans: When you drain the beans, save the liquid! You’ll need this for the bean puree.
- 93% ground chicken for lean protein
- Meatball Seasoning: Onion powder, kosher salt
- Fresh basil is the base of the pesto.
- Garlic for flavor
- Grated Parmesan adds richness and saltiness.
- Lemon zest and juice: The acidity balances the garlic and Parm while brightening the pesto.
How to Make Pesto Chicken Meatballs
To keep the meatballs from being dry or too dense, avoid overmixing the meat and don’t overcook them. See the recipe card below for printable directions.
- Pesto: Blend the basil, garlic, Parmesan, and lemon zest and juice in a blender or mini food processor.
- Meatballs: Mash ⅓ cup of beans and mix them with the ground chicken, onion powder, salt, and 2 tablespoons of pesto. Shape the mixture into 12 balls.
- Bean puree: Add the remaining beans to the blender and puree until smooth. If it’s too thick, pour in 1 tablespoon of the bean liquid at a time until it reaches a thinner consistency.
- Cook the meatballs in a skillet over medium-low heat until they are golden on all sides and cooked through. If you’re unsure if they’re ready, cut one in half to check that the center isn’t pink. Remove from the pan and wipe it clean.
- Make the sauce: Over low heat, pour the white bean pesto into the pan with ¼ cup of the bean liquid. Add a little water if needed. Return the meatballs to the pan and simmer for a few minutes until the sauce thickens. Taste and add more salt if necessary.
Customize It
- Beans: Substitute Great Northern or navy beans.
- Meat: Use lean ground turkey.
- Herbs: Make the pesto with half basil and half parsley, chives, or arugula.
Yield: meatballs, generous 1 cup of sauce
Serving Size: 3 meatballs, generous 1 cup of sauce
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In a medium bowl smash 1/3 cup of the drained beans with the back of a fork. Reserve the rest for later.
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Add ground chicken, onion powder and salt to the bowl with the smashed beans and mix.
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Blend basil, garlic, parmesan, lemon zest and juice in a high speed blender.
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Add two tablespoons of the pesto to the ground chicken and mix. Shape chicken into 12 balls roughly 3 tablespoons each.
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Add the remaining beans to the blender and blend until very smooth; add reserved bean liquid in tablespoon increments if needed.
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Spray a large skillet that has high walls with oil. Cook the meatballs on medium-low heat until cooked through, about 10 minutes getting each side golden. Remove from the pan and set aside. Wipe the pan clean with a wet paper towel.
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Reduce heat to low, put the reserved white bean pesto into the same pan with ¼ cup bean liquid* and stir, adding a few tablespoons water if needed. Add the meatballs and simmer until sauce has thickened, about 2 to 3 minutes.
Last Step:
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Pairs great with pasta, crusty bread, a hearty salad or braised green like kale.
Serving: 3 meatballs, generous 1 cup of sauce, Calories: 417 kcal, Carbohydrates: 38 g, Protein: 39 g, Fat: 13 g, Saturated Fat: 5 g, Cholesterol: 103.5 mg, Sodium: 754 mg, Fiber: 9 g, Sugar: 1 g
Storage
- Refrigerate for up to 4 days.
- Reheating: Microwave or reheat the meal on the stove over medium-low heat until warm.
- Freeze in an airtight container for up to 3 months. Then, thaw in the fridge the day before eating.
- Meal prep tip: Double the pesto meatball recipe and freeze half for later.
More Pesto Recipes You’ll Love
If your garden is overflowing with basil, try one of these healthy pesto recipes for an easy summer dinner.
Grilled Vegetables Recipe With Fresh Herb Dressing
These easy grilled vegetables are one of my favorite summer side dishes because they’re colorful, easy to make, and pair well with pretty much anything coming off the grill. The trickiest part is getting them all to cook evenly, but this recipe makes it simple.
I use a mix of fresh veggies, a simple seasoning blend, and a bright herb dressing that gets brushed on after grilling for bonus flavor. The result is tender, smoky vegetables with plenty of color and texture, and a savory addition to everything from weeknight dinners to cookouts.
This recipe checks all the boxes for the perfect summer side:
- Easy to make: With minimal prep and a handful of ingredients, these grilled vegetables come together in no time.
- Packed with color and flavor: A rainbow of fresh vegetables makes a beautiful platter with plenty of variety in every bite.
- Great for entertaining: The large batch size makes it perfect for cookouts, potlucks, and family dinners.
- Super versatile: This one works with whatever you have. It’s easy to swap in your favorite seasonal vegetables!
Key Ingredients
Here’s what you’ll need to make these grilled vegetables:
Vegetables
- Red bell peppers: They’re sweet, colorful, and one of my favorite vegetables for grilling because they hold their shape when they get tender.
- Carrots: Grilled carrots add natural sweetness and a little crunch. Slice them lengthwise so they cook more evenly on the grill.
- Yellow squash: This summer squash caramelizes slightly when lightly grilled. Zucchini is an easy substitute and cooks in about the same amount of time.
- Broccoli: Large florets of grilled broccoli develop these delicious, crispy edges while staying tender in the center.
- Eggplant: Eggplant gets creamy and smoky on the grill. Make sure to slice it thick enough so it doesn’t fall apart.
- Cabbage: Grilling transforms cabbage into a sweeter, more flavorful vegetable with crispy edges.
- Red onion: Red onion softens and caramelizes beautifully on the grill. Sweet onions or yellow onions also work well.
One of the best things about this recipe is how flexible it is! Brussels sprouts, mushrooms, cauliflower, green beans, and asparagus are all easy-to-grill vegetables. Just keep in mind that smaller or more delicate vegetables may cook faster. If you want to try sweet potatoes or other root vegetables, I suggest pre-cooking them to avoid long grill times.
Seasonings & Herb Dressing
- Olive oil: I like extra-virgin olive oil both for coating the vegetables before grilling and as the base for the herb dressing.
- Kosher salt and black pepper: These simple seasonings help bring out the vegetables’ natural flavors. A little garlic powder can add a roasty flavor if you’d like.
- Fresh dill, mint, and chives: This fresh herb combination adds brightness and balances the smoky grilled flavor. I keep coming back to this combo, but parsley, basil, thyme, oregano, cilantro, green onions, or even an Italian seasoning mix can all work.
- Red wine vinegar: Adds acidity and tanginess to the dressing. Balsamic vinegar can work, but the end result will be sweeter and more syrupy.
- Fresh lime juice: Brightens everything and adds a fresh, summery flavor to the dressing. Lemon juice is an easy substitute.
How to Make This Grilled Vegetables Recipe
This recipe is simple, but a few small details make a big difference in getting that perfect mix of smoky flavor, tender veggies, and lightly charred edges. Here’s how to grill vegetables, step-by-step.
Preheat the grill to about 400ºF and make sure the grates are clean so the vegetables don’t stick. While the grill heats, prep all the vegetables and toss them with olive oil, salt, and pepper until they’re evenly seasoned. Let them rest for about 15 minutes.
Think of this as a light vegetable marinade for grilling. It’s not a traditional marinade since there’s no acid, but it helps them season evenly and improves their browning on the grill.
While the vegetables rest, whisk together the olive oil, fresh herbs, vinegar, lime juice, and salt. You’ll brush it on at the end, so the flavors stay fresh and bright instead of cooking off on the grill.
Pro tip: Let the dressing sit for a bit to allow the herbs to infuse the oil with flavor.
Place the vegetables directly on the grill grates over medium-high heat. This is how I get those signature grill marks and smoky flavor. Most vegetables need about 5-8 minutes before the first flip, depending on the vegetable and its thickness. When you see clear grill marks, and they release easily from the grill without sticking, flip and continue cooking for another 5-8 minutes.
Thicker vegetables like carrots may take longer to cook, while softer vegetables like squash will finish faster. I like to pull each vegetable off as it becomes tender with browned edges, so nothing gets overcooked.
Once everything is off the grill, I transfer the vegetables to a serving platter and brush them with the herb dressing. The heat helps the dressing soak in slightly while still keeping the herbs fresh and vibrant.
These simple tricks make a big difference when it comes to getting evenly cooked, flavorful grilled vegetables with the perfect char:
- Preheat and clean your grill. I always start with a hot, clean grill so the vegetables don’t stick and those grill marks actually form. If the grates are dirty or not hot enough, the vegetables tend to tear or steam instead of sear.
- Cut vegetables evenly. Try to keep pieces similar in size so they cook at the same rate. Slice thicker vegetables like carrots and eggplant a bit thinner. Softer veggies like squash can be slightly thicker.
- Don’t overcrowd the grill. Give the vegetables space so the heat can circulate. If you pack them too tightly, they’ll steam instead of getting that smoky, caramelized flavor.
- Embrace uneven charring. It’s totally fine if some vegetables are more charred on one side than the other. Just toss everything together before serving so the flavors and textures mix evenly.
Grill Times at a Glance
Here’s a quick guide for how long the vegetables in this recipe typically take on a 400ºF grill:
- Bell peppers: 10-15 minutes total
- Carrots: 12-18 minutes total
- Yellow squash: 8-12 minutes total
- Broccoli: 10-12 minutes total
- Eggplant: 10-14 minutes total
- Cabbage: 10-15 minutes total
- Red onion: 8-12 minutes total
Keep in mind that grill heat, thickness, and the level of char you like will all affect the timing. I always use visual cues like browning edges and fork-tender texture rather than relying on my timer alone.
Serving Suggestions
Grilled vegetables are one of those easy summer sides that go with almost everything. They’re great fresh off the grill, but I also love them for meal prep and adding them to quick meals throughout the week.
Here are some of my favorite ways to serve them:
Store any leftover grilled vegetables in an airtight container in the fridge for up to 5 days. To reheat, I recommend the oven or broiler for a few minutes to keep them nice and crispy. Reheating them in the microwave can make them turn soggy.
Can I use a grill basket for vegetables?
You don’t need one for this recipe, but a grill basket can work well for smaller or more delicate vegetables like zucchini, mushrooms, or broccoli florets. It helps prevent anything from falling through the grates while still allowing you to get that smoky flavor. Just make sure to preheat the basket so the vegetables still get a good sear instead of steaming.
How can I prevent vegetables from sticking to the grill?
A hot, clean grill is the most important step to keep your vegetables from sticking. I always preheat the grill and make sure the grates are scrubbed clean before adding any vegetables. Coating the vegetables in olive oil also helps create a barrier, allowing them to release more easily.
What are some common mistakes to avoid when grilling vegetables?
The biggest mistakes to avoid at the grill are not cutting vegetables evenly, overcrowding the grill, and not preheating long enough. Uneven pieces lead to uneven cooking, and overcrowding causes steaming instead of charring. A cooler grill makes it harder to get those crisp edges and grill marks.
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Preheat the grill to about 400ºF and make sure the grill grates are clean.
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Arrange prepped vegetables on a large baking sheet. Drizzle with olive oil, then season with salt and pepper.
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Toss or massage the seasonings into the vegetables until evenly coated. Let them rest for 15 minutes.
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While the vegetables rest, mix the ingredients for the dressing in a small bowl and set aside.
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Place the vegetables directly on the grill over medium-high heat.
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Grill for 5-8 minutes, then flip and continue cooking for another 5-8 minutes, or until tender and charred to your liking.
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Remove the vegetables from the grill and brush them with the dressing before serving.
Grill times are flexible! I included general cook times, but they’re really just a guide. Actual timing will vary based on your grill, how thick you cut your vegetables, and how charred you like them. I always rely on visual cues and texture to determine when my veggies are done.
I love the herb dressing in this recipe, but a chimichurri sauce, balsamic glaze, or lemon-herb dressing would all work beautifully. You can even skip the dressing if you prefer! A sprinkle of freshly grated Parmesan cheese right after grilling can also add a salty finish.
Calories: 280 kcal, Carbohydrates: 30 g, Protein: 7 g, Fat: 18 g, Fiber: 10 g, Sugar: 15 g
Nutrition information is automatically calculated, so should only be used as an approximation.
Photography by: The Wooden Skillet
Here are the BEST Breads to Get on a Fat Loss Diet
Apply To Work With Me 1 on 1 HERE: https://coryarmstrongfitness.com/optin30463199
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The best deals from Prime Day (things you’ll actually use)
Sharing a roundup of my top finds from this year’s Prime Day!
Hiii friends! How are you? I hope that your week is going well! We celebrated Father’s Day, the Pilot and I had a much-needed date night, and P had a soccer friends swim party.
Today, I wanted to share a roundup of the best finds from Prime Day sales.
TBH, this sale can be overwhelming and so many creatorsare sharing their favorite finds. I wanted to make my list a bit smaller, majorly focusing on quality over quantity. Everything on this list is something that we use and love, or that I’m planning on buying. It’s a great time to stock up on some things you need, new products you’ve had your eye on, or maybe order a couple of holiday gifts in advance.
Here are my top picks for this year!
My Amazon storefront has the full roundup for easy browsing, too.
*a little note: this post contains affiliate links which allow me to earn a small commission. Every click and purchase make a huge difference, and I’m so grateful for your support.
The best deals from Prime Day (things you’ll actually use)
House and cooking finds:
This electric kettle. I have a similar one and use it to make tea every single night.
A KitchenAid mixer. We got one for our wedding, alomst 20 years ago, and it still looks and works extremely well.
Little Green Machine. With kids and pets…this is essential.
Great deal on a Dyson cordless vaccuum. Ours died, but I’m thinking of replacing it.
A healthier air fryer. We have a very similar one and I’m so glad that it’s not leeching plastics and chemicals into the food.
An Instant Pot! I use this every.single.day. It’s great for busy school nights and also makes the most perfect rice.
Plastic BPA free wine glasses for poolside wine.
Owala water bottles! We love ours. When I went to create the link, it told me I’ve bought 6 of them!
Kindle. I love having one because it keeps me from scrolling on my phone.
A Ring camera.
The only blender you ever need.
I use these glass meal prep containers every day.
Beauty + skincare:
Medicube capsule cream with PDRN. I recently fell in love with Medicube (like this Vitamin C cream) and their PDRN products are amazing.
This sleep mask. It has zero eye pressure and it’s my go-to for travel and during the summer months when the sun is awake before I’d like to be awake. I’ll wake up around 5am with the sun, put on this sleep mask, and fall bask asleep for a couple more hours or until the dogs wake me up.
Really tempted to try this at-home hair zapper.
My favorite eye cream.
I’ve been using this hair oil once a week and loooove it.
Makeup remover cloths.
The best clean self tanner.
Women’s fashion:
The most I’ll spend for these trendy jellies shoes.
These wide-leg flowy pants.
This cute two-piece set.
Everyday kinda dress.
This looks just like my favorite Tuckernuck dress.
Lightweight loafers.
This striped maxi dress.
This beaded gem stone necklace is so cute.
This dress is giving Anthro vibes.
I had a similar suit to this one and wore it for years – love that it’s sexy but still flattering.
Fitness and gym equipment:
A weighted vest. I like to use this while I’m on the walking pad for extra resistance.
Bala bangles. Love these for sculpt and barre classes.
Ordering these barefoot sneakers for weightlifting.
Vibration plate.
Pilates socks with grips.
Kids + summer finds:
P’s favorite goggles.
The famous watermelon ball. This has been a huge hit at our summer pool parties.
Resuable water balloons.
Pool shoes.
We love this portable JBL speaker
I’ve linked to everything on my Amazon storefront, too. You can grab the link and everything is listed here!
Are you shopping Prime Day? What’s on your list??
I’ll be adding more to this and to my storefront as the sale goes on, too.
xo
Gina
Can Ultra-Processed Foods Be Fixed by Tweaking Their Nutrients?
What happened when ultra-processed foods were matched for calories, sugar, fat, and fiber content in the first randomized controlled trial?
In the United States, “junk food” is often used to describe less-healthy foods, like candy, ice cream, and chips, but there isn’t a consistent definition, so nutrition researchers came up with the concept of ultra-processed.
The term “ultra-processed food”—if you want to call it that—describes industrial formulations that are typically seen in those long list of ingredients, which, besides salt, sugar, and fat, aren’t typically found in any cookbook, like various flavors, sweeteners, colors, emulsifiers, and other additives used to imitate real foods or to hide undesirable qualities of the final product. This roughly corresponds to my idea of “red light foods” in my traffic light system, in which, ideally, we should maximize intake of green light foods, minimize yellow light foods, and avoid red light foods. Indeed, most of what people eat are red light foods: soda, ice cream, candy, cakes, most bread and breakfast cereals, TV dinner-type ready-to-heat products, chicken nuggets, fish sticks, sausages, burgers, and hot dogs. There has been a dramatic rise in ultra-processed foods. In fact, the U.S. food supply is dominated by them. More than 200,000 products were assessed, and 71% were classified as ultra-processed.
And, of course, they aren’t only in grocery stores. Sugary drinks and processed junk are ubiquitous even at non-food retailers, sending pervasive cues to consume products that are dense in calories but poor in nutrition. As a former head executive of Coca-Cola put it, the soda should be kept within an “arm’s reach of desire.” A major candy brand boasted, “We put them everywhere: grocery stores and supermarkets, gas stations and chiropractors’ offices, bowling alleys and grocery stores, which we already mentioned. Not sorry.”
So, this is where we are today. What proportion of food consumed by U.S. children and adolescents is classified as junk? An unbelievable 56% to 70% of what our children and teens eat over the entire day is junk. But kids will be kids, right? In the United States, more than half of the calories taken in across the board are junk. In fact, around the world, ultra-processed foods consistently account for more than 50% of the dietary caloric intake in the higher-income countries. No wonder unhealthy diets are humanity’s greatest killer, the leading risk factor for death globally, as you can see below and at 2:25 in my video Ultra-Processed Junk Food Put to the Test.
What exactly are the health consequences? The biological effects of modern foods have been studied using rats, showing they gorge themselves into dramatic weight gain, inflammation, and cognitive and metabolic abnormalities. And just as ultra-processed foods were taking over, binge eating was recognized as a new eating disorder, and it grew into the most common form of eating disorder. And not surprisingly, binge foods were found to be 100% ultra-processed. That’s no surprise—these foods are engineered so you can’t have just one. People don’t tend to binge on broccoli.
About 9 out of 10 studies found that ultra-processed food consumption was associated with adverse health outcomes—and not just obesity, but cancer, cardiovascular diseases, type 2 diabetes, irritable bowel syndrome, depression, frailty, and all-cause mortality (meaning living a shorter life). Studies on youth add asthma to the list and also report higher DNA damage. Not a single study reported a link between ultra-processed foods and beneficial health outcomes.
In contrast, populations with low meat consumption, high fiber intake, and low intake of minimally processed foods have far fewer chronic diseases, enjoy lower obesity rates, and live longer disease-free. But most of the findings were based on observational studies. You don’t know for sure if ultra-processed foods themselves are to blame until you put it to the test.
In the first randomized controlled trial on ultra-processed foods, 20 people were essentially locked in a hospital ward and received both ultra-processed and unprocessed diets for 14 days each. Here’s the kicker: The diets were designed to provide the same calories, sugar, fiber, fat, and macronutrients. Why? In response to criticism, manufacturers are now proposing reformulating their products, keeping them ultra-processed but tweaking them by adding some fiber, for instance, or reducing the sugar, fat, or salt. So, the researchers wanted to try to tease out the effect of ultra-processing by giving the study participants the same amount of calories, sugar, fat, fiber, carbs, and protein in each of the two diets. So, for instance, for breakfast in the ultra-processed weeks, the participants would get Cheerios and a muffin, or an egg and cheese muffin with turkey bacon and orange juice. When it was time for the less-processed breakfasts, people would get, say, oatmeal with blueberries and almonds. The meals had the same amount of overall sugar and fat, but the unprocessed option was presented more in whole food form. For lunch, the ultra-processed group might get a turkey sandwich with nonfat Greek yogurt, canned peaches, baked potato chips, and sugar-free Crystal Light Lemonade, versus a Southwest entrée salad with black beans, carrots, corn, avocados, and nuts, along with grapes and apples on the unprocessed diet. The same calories were offered, with the instruction to eat as much or as little as they wanted.
So, what happened? On the ultra-processed diet, people ate about 500 more calories a day and, unsurprisingly, gained about two pounds on the processed diet, or actively lost two pounds on the less-processed diet, as you can see below and at 5:31 in my video.
So, the problem wasn’t just the unbalanced nutrient profile of ultra-processed foods. Simply tweaking them wouldn’t magically make them healthy, but that’s what the industry would rather do. Reformulation is referred to as the “unobtrusive strategy,” creating “the prospect of nutritional improvement without dietary change.” But what this study showed is that it may be better to limit the consumption of ultra-processed foods altogether.
Why does the industry love them so much? They’re made with dirt-cheap ingredients, like taxpayer-subsidized corn syrup, allowing for huge corporate profit margins. But at what cost? The food industry takes in more than a trillion dollars every year, yet most of our healthcare dollars go to treat chronic diseases exacerbated by these very same foods, like diabetes and heart disease. So, you could argue “we lose triple what the food industry makes.” The food industry argues that these days, it’s “unrealistic” to tell people to avoid ultra-processed food, given societal time constraints and the difficulties of food prep, but this may just be acquiescing to the same propaganda and disinformation campaign that the processed food industry has used to co-opt families for decades. Those who think healthy foods can’t be convenient have never met an apple.
That was a response to Dr. Lustig’s essay on processed food as a failed experiment, in which he said: “One-third of American mothers today don’t even know what real food is or how to cook; they and their children are destined to remain hostages to the processed food industry.” I don’t like his mother-blaming, but I do appreciate his prescription: “There’s only one recourse—real food, which is low in sugar and high in fiber.” We need to start thinking outside the box.
Doctor’s Note
It’s no surprise processed foods are wreaking havoc on our health. Learn about The Role of Processed Foods in the Obesity Epidemic. Is there a solution? Yes. Cut the Calorie-Rich-And-Processed Foods.
This is the third video in a series on junk food. If you missed the first two, check out Do Healthy Fast Food Options Lead to Healthier Choices? and How We Won the Fight to Ban Trans Fat.
I mentioned my traffic light system for choosing the healthiest foods. Learn all about it in Dining by Traffic Light: Green Is for Go, Red Is for Stop.
What I Ate Today on the Carnivore Diet
On today’s carnivore diet menu I am having some pork sausage, bacon, and eggs & ground beef. Quick and easy!
I’m Jenny and I am a first time mom to twins Max and Harry. I post videos about homemaking, parenting, and self-care.
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