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Seed Oils: Good or Bad?

by Carolyn Dunn, PhD, RD, LDN

The new Dietary Guidelines for Americans 2025-2030 suggests cooking with olive oil, butter, or beef tallow. They also recommend limiting saturated fat to 10% of calories, consistent with past Dietary Guidelines for Americans. Our programs support the Mediterranean eating pattern as a diet that offers protection from several chronic illnesses including heart disease and diabetes. Thus, we also support using olive oil as your go-to fat for cooking. What do you do, however, if you need a more neutral oil for a salad dressing or cooking? The new Dietary Guidelines for Americans 2025-2030 don’t mention other fats.

It is with some surprise that seed oils were not mentioned in the new guidelines as they have been maligned recently as something to completely avoid. Let’s take a closer look at seed oils and the controversy that surrounds them.

First, what are seed oils? Avocado, palm, and olive oil come from the plant (fruit). All other oils are seed oils. This includes canola (from rapeseed), sunflower, grapeseed, soybean, even almond and walnut since nuts are also seeds. Oil labeled vegetable oil is most often a blend of canola, soybean, and or corn oil.

Canola oil is often singled out as the most dangerous oil. Many include in their argument that Europe has banned this oil. This is not true. While you will not find canola oil in the list of ingredients in foods in Europe, it is not because it has been banned, it is because they use the name rapeseed oil instead. Canola is a trade name and is short for Canadian oil.

A concern about seed oils is the way they are processed. Oils are indeed processed, all oils are, seed and non-seed. There has to be a process to get the oil from the plant or seed. Further, they have to be refined to remove impurities and create a palatable oil that is less likely to spoil and can be used at high heat without the risk of burning. Some oils (olive included) use the chemical hexane to achieve the level of processing needed to purify the oil. Most of hexane is removed during the processing. Trace amounts may remain; however, they are dissipated as soon as the oil is heated. If you are concerned about the trace amount of hexane, choose organic, unrefined, or cold pressed oils. By law, they will not be processed using hexane. However, the amount of hexane in oil is so low or even undetected and has not been shown to cause harm.

Anti seed oil advocates often cite that seed oils increase inflammation. Study after study, including randomized trials, show time and time again this is not true. They are often looking at animal studies or studies that have been done in the lab in test tubes. Studies with humans do not show that seed oils have an inflammatory effect on the body. We know that the essential fatty acid linoleic acid, when converted to arachidonic acid, can be a precursor to inflammation. However, the conversion of linoleic acid to arachidonic acid is very low in humans. In fact, there is much evidence from the past 30 plus years that seed oils do not increase inflammation.

It is clear that when you dig a bit deeper past YouTube, TikTok, and Instagram the vilification of seed oils is not warranted. There is simply little to no evidence that consuming seed oils is harmful to human health. The recommendation to substitute polyunsaturated and monounsaturated fat for saturated fat is supported by literally tens of thousands of studies that indicate their protective effect for heart disease and type 2 diabetes making olive oil AND seed oils a healthy choice.

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Best Soup for a Cold Winter Day

by Carolyn Dunn, PhD, RD, LDN

Nothing is more satisfying as a bowl of warm soup on a raw winter day. Sure you can buy a can of soup, there are lots to choose from. However, making your own is not only easy, it turns out that homemade really is better, way better than canned. I am reminded of this when I, on the rare occasion, eat canned soup. It is just ok compared to a really great bowl of homemade soup.

Don’t be daunted by making your own soup. Even novice cooks can do it. I have a few go to recipes that I use over and over. If I had to choose a favorite, it would be Red Lentil with Lemon, although they are all delicious, easy, and so good for you. Give one or all a try.

Red Lentil Soup with Lemon

Super Tomato Soup

Black Bean Soup

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Does Intermittent Fasting Help You Lose Weight?

by Kathy Kolasa, PhD, RDN, LDN

Yet another report of a new study on Intermittent Fasting (IF) has crossed my desk. IF (or time restricted feeding) is a dieting trend that includes dedicated periods of time when an individual consumes little to no calories and other times they eat as usual. Unless you raid the fridge during your sleeping hours, we all IF.

There have been over 11,000 studies (fewer than 2,000 peer reviewed), an estimated 13,000 Tik Tok and 3.8 million Instagram posts, 20 million Google listings…and no, I have not read them all. There is consensus from the scientists that the studies show the results you might get from IF are no better nor worse than what you would get by using an old-fashioned calorie counting strategy to lose weight.  In either case, any weight loss comes from restricting calories. Dietitians have said for years, if you consume 500 calories less a day, in 7 days, you will lose a pound a week. Of course, results do vary by gender, physical activity and age.

For some people it may be more convenient and sustainable to restrict their eating to an 8 hour window, or eat as usual one day and fast the second day, or carefully control caloric intake for 5 days and eat as desired on 2 days of the week. I haven’t tried any of these strategies. I have never been able to fast. I am a person who gets very” hangry” if I don’t eat meals and snacks throughout the day. So, the only fasting I do is when I sleep.

Finding the right strategy for you to maintain a healthy weight may involve experimenting with IF. And there could be some additional benefits like a modest improvement in insulin sensitivity and/or a small decrease in LDL (bad) cholesterol and a reduction of inflammation. Most of the improvements seen in fasting studies, the science shows, is due to the weight loss. Again, this weight loss is due to calorie restriction and not something magical about IF. Most healthy adults can tolerate IF well. IF is NOT recommended for women who are pregnant or breastfeeding, or teens and adults with a history of eating disorders, or high risk of hypoglycemia, or are taking medications that should be taken with food.

A new study that crossed my desk adds a new insight that might be helpful for those who want to try all day fasting. Researchers followed a group of Muslims fasting from before sunrise to sunset from food and drink during their holy month of Ramadan. They reported that hedonic hunger (also known as eating for fun or pleasure) many experienced at the beginning of the month, was tamed with time, making adherence to fasting easier and more sustainable to follow for them. It would be important for those experimenting with IF to be committed to trying for at least a week before saying that strategy won’t work for them.

Source: Selen H. (2025) The Effect of Intermittent Fasting on Hedonic Hunger: A Pilot Prospective Cohort Study Based on Ramadan Intermittent Fasting. Frontiers in Nutrition.  https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1718105/

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Holiday Weight Gain is No Big Deal… Really?

by Carolyn Dunn, PhD, RD, LDN

Holiday weight gain is no big deal…really?

There are some misleading reports about the relatively small average weight gain during the holidays. On average, holiday weight gain is between ½ to 2 pounds. This sounds innocent enough. Just a few pounds that can easily be reversed when the holiday celebrating stops. Well, that is the problem- most people don’t take the weight off. So that ½ to 2 pounds adds up over the years. In five years, this means 2 ½ to10 pounds.

The best solution is to be mindful during the holiday season to keep weight gain to a minimum or work to maintain your weight over the holidays. If a few pounds do creep in, be sure to be extra vigilant during the first few months of the new year to get back on track with your healthy eating and physical activity routine.

Enjoy friends, traditions, seeing the lights, cooking with family, and even your favorite holiday food in moderation. Mindfulness is key. If egg nog is your thing (mine is); consume it mindfully and enjoy each sip. Enjoy your favorites and skip the food that is just there and not really calorie worthy; iced sugar cookie left on the counter I am talking to you. Happy Holidays!

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Are Longer Walks Better than Shorter Walks?

by Carolyn Dunn, PhD, RD, LDN

A recent research study published in the Annals of Internal Medicine answered the question: are long walks better than short walks? They followed participants for almost 10 years to examine the number of cardiovascular events and all cause mortality. The most benefit in reducing risk of heart events was a walk of 15 minutes or longer. Participants were also encouraged to get at least 5,000 steps per day. Planning a walk of at least 15 minutes has more benefits for reducing risk of heart disease than do shorter walks.

Bottom line: all walks are good since the research showed that even short walks had some benefit. However, if you want the maximum benefit, take a longer walk of 15 minutes or more. Of course, we know for weight management you need much more – 30 minutes or more most days of the week. Even if you plan a 30 minute walk,  you still will have 23 hours and 30 minutes to do as you wish the rest of your day. Not too much to ask!

Source:

Del Pozo Cruz B, Ahmadi M, Sabag A, Maurice, PFS, Lee, IM, Stamatakis E. Step accumulation patterns and risk for cardiovascular events and mortality among suboptimally active adults. Annals of Internal Medicine. 2025. https://doi.org/10.7326/ANNALS-25-01547.

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Is There an Order in which I Should Eat My Food?

by Kathy Kolasa, PhD, RDN, LDN

We have all read the litany of “tips’ to “maintain don’t gain’ during the holidays including focusing on mindful eating, staying active, and planning ahead. The recommendation to eat slowly, to allow your brain to register that you are full is a
suggestion that is frequently made. Many of the tips, like “avoid grazing” are common sense, but the researchers interested in chrononutrition having given us another idea.

Chrononutrition is defined as a field of study that investigates the complex relationship between the timing of food intake, metabolism, and the body’s natural 24-hour circadian rhythms. Researchers have suggested that the order you eat the food on your plate also may make a difference in how your body responds to your consumption of foods high in carbohydrates. In one study, the researchers found eating foods of low density such as vegetables, salads, or soups consumed first, followed by protein and fats and then by starchy foods lead to reduced insulin resistance. Reducing insulin resistance can help lower the risk of developing type 2 diabetes, improve cardiovascular health, and manage weight.

The research suggests to follow a meal sequence of consuming:

First – Vegetables
Second – Proteins and Fats
Third – Carbohydrates

If you had a dinner with grilled chicken, salad, broccoli, and roasted potatoes; you would start with the salad, then the broccoli, then the chicken and end your dinner with the potatoes. The research suggests that not everyone responds the same to this, however, it is unlikely to do any harm. This is NOT a strategy for people taking an anti- obesity medication that dulls appetite. Many of those individuals have been told by heir health care professional to eat the protein food first to ensure they meet their protein needs before they feel full.

Papakonstantinou, E., Oikonomou, C., Nychas, G., & Dimitriadis, G. D. (2022). Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance. Nutrients, 14(4), 823.
https://doi.org/10.3390/nu14040823

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Calories in Starbucks Holiday Lattes

by Carolyn Dunn, PhD, RD, LDN

A grande latte from Starbucks will cost you about 190 calories. Yes, calories cost, as you have a calorie bank just like you do money in your bank account. You only “get” a certain amount of calories each day if you are trying to maintain and not gain weight. Being mindful about how you spend them will allow you to fully enjoy the holidays and an occasional treat.

The 190 calorie latte sounds harmful enough. You can even cut it to 130 calories if you specify nonfat milk or other lower calorie milk option such as almond milk. However, if the glitzy marketing of their holiday offerings catch your eye, you may be in for a bigger debt to your calorie total for the day…as many as 440 calories for some drinks! Make it a vente and the calories continue to pile up.

Below is a chart of the drinks for this holiday. You can save some calories by your milk choice and skipping the whip. Either way, best to consider these a once in a while splurge instead of your everyday regular order. A really low calorie order is available at Starbucks but not on the menu. Order a nonfat café misto. A café misto is ½ coffee and ½ milk. This will set you back a mere 100 calories. If you like your coffee sweet, they do offer sugar-free vanilla syrup.

Drink
(all calculations
are grande size)1		Calories w/2%
milk2		Calories with nonfat
milk
Calories with nonfat milk
and no whipped
cream
Sugar Cookie Latte260200200
Egg Nog Latte460400300
Chestnut Praline
Latte		360300200
Peppermint Mocha440380280
Gingerbread Latte310250150
Caramel Brulé Latte440380280
Pumpkin Spice Latte390330230
  1. All of the drinks listed come with whipped cream, except the Sugar Cookie Latte,
    unless you specify no whip. ↩︎
  2. Starbuck’s default milk is 2% milk. If you don’t specify a type of milk, they use 2%. ↩︎

*ALL CALORIE COUNTS ARE ESTIMATES.

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Salt and Pepper: When to Use Both, When to Let Salt Fly Solo

by Carolyn Dunn, PhD, RD, LDN

The late great Chef Anne Burrell famously said, “salt and pepper are not married, they are just dating.” Pretty much all you need to know about this duo is packed into that quote, however, I will elaborate.

Salt (aka, table salt, kosher salt), is a flavor enhancer. It lifts the flavors of a dish and gives it the intensity you look for in a well prepared dish. It intensifies flavors but has little flavor on its own. It also intensifies sweetness which is why most sweet dishes and baked goods have a pinch (or more) of salt. It can also help balance the flavors in a dish keeping it from being too bitter.

If you have ever had a baked good or soup that just does not taste good or tastes flat; most likely, not enough salt. One of the reasons that restaurant food is so tasty is that professional chefs are not afraid to add salt, sometimes too much but that is a story for another day. Simply said, salt makes the dish pop.

Pepper, and what I am referring to here is black pepper or freshly ground black peppercorns, adds a whole new flavor to a dish. It does not and cannot lift or balance the other flavors in the dish; it can only add its own new flavor. While this may be the additional flavor you need to make the dish delicious; it can’t replace salt.

So, why do we say that salt and pepper are just dating and not married? Because they are not ALWAYS used together. A scrambled egg – both please. Clam chowder – again both. Both of these dishes flavors are enhanced by salt with the pepper adding another flavor note that is perfect. On the other hand ginger curry mashed carrot, salt only. Stir fried vegetables, salt (or soy sauce) only. Adding pepper to either of these dishes is adding a flavor that does not go with the dish. In fact, many Asian or Asian-inspired dishes do not use black pepper. Notice the next time you go to an Asian restaurant, usually no black pepper is on the table. Also, dishes that are white or light in color generally don’t use black pepper due to it interfering with the look of the dish. I make butternut squash soup that would not look its best with black pepper floating in it.

So, how do you know what to use and how much? First, it is your food. If you want black pepper in everything that is fine. You need to understand, however that adding black pepper will not balance the dish, salt does that. What if you are limiting your salt? The only other ingredient that can lift a dishes flavor besides salt is acid. If you are trying to limit salt, use some salt sparingly and try adding lemon, lime, or vinegar to balance flavors.

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7 Ways to Stay on Track this Holiday Season

by Kelly Nordby, RD, LDN

The joy of the holiday season is upon us! This time of year is a wonderful time to connect with family and friends and celebrate our many blessings. For many of us, the holidays can mean a break from regular routines, reduced physical activity, eating more calorie-dense foods, increased stress and subsequent weight gain. This year, rather than trying to lose weight, let’s focus on maintaining our weight with these seven simple strategies to eat smart, move more, and live mindfully while still enjoying the holiday season!

1. When going to a party, survey all the food options before selecting your items. Before you choose, ask yourself, ‘Is this calorie worthy?’ Fill your plate first with less calorie dense items, such as whole grains, vegetables, and lean meats. Before trying higher-calorie items, ask yourself if the food is worth ‘spending’ the extra calories. For example, is it not Thanksgiving without your grandmother’s apple pie? If it is not, then that apple pie is indeed ‘calorie-worthy’, so enjoy it mindfully! Take smaller servings of higher-calorie items so that you can still try them without overdoing it. Also, bring a healthy dish to the party to ensure that there is something healthy for you to eat.

2. Don’t drink your calories. Be mindful of the calories in beverages and choose water or sparkling water instead of punch. If you choose to drink alcohol, limit yourself to one drink and choose those without sugary mixers. The calories in some popular alcoholic beverages are below (values are approximate):

  • Light beer (12-oz) = 100 calories
  • Regular beer (12-oz) = 150 calories
  • Hazy IPA beer 6-8% alcohol (12-oz) = 200-250 calories
  • Red or white wine (5-oz) = 120 calories
  • Hard seltzer (12-oz) = 100 calories
  • Amaretto sour (3-4 oz) = 260 calories
  • Pina Colada with rum (7-9-oz) = 490 calories

3. Budget your calories before the party while avoiding going too hungry. If you are planning on attending a party in the evening, budget your calories during the day by eating a lighter breakfast and lunch. To avoid arriving too hungry, consider eating a small, healthy snack in the mid-afternoon. A 300-calorie healthy snack containing a whole grain, fruit or vegetable + protein will not ruin your appetite and will keep you from overeating at the party. Some 300-calories snack ideas include:

  • 1.5 ounces of cheese + 6 Triscuits
  • 8 tablespoons of hummus + 4 med-sized carrots
  • ½ cup almonds (~40 almonds)
  • Medium apple + 2 tablespoons peanut butter
  • 1 cup of low-fat plain Greek yogurt + ½ cup blueberries + 2 teaspoons chia seeds

4. Continue to plan your meals. There will be more occasions for eating out, either at restaurants or parties, during the holiday season. Prepare in advance for days when you do not have an event scheduled by planning your healthy meals and snacks. Batch cooking by making more each time you cook so that you have leftovers can ensure that you have easy heat-and-eat meals ready for busy days.

5. Pack your workout gear and sneakers while traveling. Resistance bands are portable, and strength exercises can be done in your hotel room or Airbnb. Get some aerobic activity by doing online exercise classes, hitting the hotel gym or finding a safe place to walk.

6. Pack a cooler with portioned snacks and low-calorie drinks while taking a car trip. Stop for a picnic lunch to get out and stretch your leg or take a short walk. Sandwiches or wraps, fruits, vegetables and hummus are great options. For plane trips, pack cheese, whole-wheat crackers, nuts and fruit, and cut-up vegetables. Airport security limits the amount of condiments such as peanut butter or hummus to 3.4 ounces that must be stored in a Ziploc bag.

7. It’s ok to say ‘no’. Evaluate your schedule before committing to multiple holiday parties. Scheduling too many events or activities can be overwhelming and can zap your holiday joy. Remember that you can decline an invitation or activity. Focus on the activities that are most special and meaningful to you.

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Is Pink Himalayan Salt Healthier than Other Salt?

by Carolyn Dunn, PhD, RD, LDN

A few years ago, pink Himalayan salt started cropping up everywhere: discount stores, grocery stores, gift shops, and gourmet shops. It is a beautiful color and is often branded as a healthier alternative to sea salt or regular table salt. Pink Himalayan salt is from a salt range in the mountains in Pakistan. It is sodium chloride, just like other salts. It has the same sodium content as other salts. The pink color of Himalayan salt comes from trace minerals including calcium, iron, magnesium, and potassium. However, the content of these minerals is very small and you would have to consume well over the recommended amount of sodium to get a meaningful amount of these trace minerals. The bottom line of using Himalayan salt is that it is really no different than other sea salt. If you choose to use it because of its color or you like the way it tastes, fine. Just remember to use pink Himalayan salt in moderation as you would any salt.

There is also the myth floating around that pink Himalayan salt will promote weight loss. This is simply a myth. Pink Himalayan salt will not melt away fat or help you drop weight quickly. There is simply no scientific evidence that pink Himalayan salt will boost metabolism or help burn fat.

However, one good use of pink Himalayan salt is adding it to your bath. Adding 2-3 cups to bath water and soaking for 20-30 minuets may help relieve stress and ease sore muscles.

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