Could your food be doing more for you?

"Functional foods" is a new category of foods that I predict you are going to be hearing a lot more about in the months and years to come.  Basically, these are foods that have additional nutritional benefits above and beyond what you would normally expect from that type of food. 

Some examples of functional foods have been on the market for a while. Orange juice with extra calcium, for example. Or eggs fortified with additional omega-3 fats. But this category is rapidly expanding to include a wide range of foods that provide extra fiber, calcium, protein, omega-3 fatty acids, plant sterols that reduce cholesterol, and a range of other beneficial nutrients.

Incorporated into a balanced, healthy diet, functional foods can help you get more of the nutrients that may be lacking in your diet, from foods that you are probably already eating.  Some examples:

Omega-3 fats
Omega-3 fatty acids are important nutrients for heart health and immune function and most of use don't get the recommended intake of 1.2 grams per day.  In fact, if you are not eating fish or flaxseed on a daily basis, you'll probably need some sort of supplement or functional food.  You can now find a wide range of foods that have been fortified with additional omega-3s, such as eggs, peanut butter, mayonnaise, breakfast cereal, and margarines.  Choosing one or more of these foods can help you get more omega-3s into your diet on a regular basis.

Fiber
Fiber is another nutrient that most of us aren't getting nearly enough of. On average, we consume only about half the recommended 25-30 grams per day. Eating more fruits, vegetables, and whole grains will help--and, of course, you get a lot of benefit from these foods besides just the fiber content. But for those who still find it difficult to get the recommended amount of fiber on a daily basis, you can now find pasta, soymilk, orange juice, that have been fortified with extra fiber. A couple of servings a day can really add up toward your goal.

(Bonus: The new higher-protein and -fiber pastas are also lower in carbs!)

Calcium
Only about 30% of us are geting the recommended amount--and less than 10% of our teenagers. To get more calcium into your (or their) diets, choose calcium-fortified orange juice, yogurt, cereals, and soymilk.

Phytosterols
These are natural plant compounds that can help reduce elevated cholesterol levels by blocking the absorption of cholesterol in the intestines.  You can buy dietary supplements containing phytosterols, or you can incorporate them into your diet by selecting margarine, peanut butter, cereal, or yogurts that have been fortified with phytosterols. In most cases, just two or three servings a day can start lowering cholesterol in as little as two to three weeks. (Note: Don't discontinue any cholesterol-lowering medications without consulting with your physician.)

How to choose functional foods

You'll generally find functional foods on the shelves right next to other similar foods at your grocery store. Foods with functional ingredients will be clearly labelled--after all, marketers are eager to draw your attention to the added benefits of these foods. But do spend some time reading and comparing labels. 

Before you pay extra for a functional food, be sure it contains a meaningful amount of the "special" ingredient, on a per serving basis. Also be sure that the rest of the nutritional profile is in line with your dietary goals. Throwing a little extra calcium into a sugar-frosted cereal doesn't turn it into a nutritious choice, for example. The best functional foods are those that are otherwise wholesome.