trip nutrition review

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• The Best (and Worst) Whey Protein Powders

Does your whey protein powder suck? Get a crash course on which powders pack a real punch.

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How do you choose a whey protein powder? Do you go on the recommendation of your buddy at the gym and take what he takes? Do you pick the bottle with the shiniest, most cutting-edge label? Do you go by what tastes good or what’s on sale at your local GNC?

The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains.

The first step in determining whether your protein is worthy is to give yourself a pat on the back. You’ve recognized whey’s benefits and have included it in your daily regimen. Just to review, whey is enormously beneficial for several reasons, including amino acid and microfraction content (more on that in a minute) and digestion rate.

Whey is one of the richest sources of BCAAs, which include the three amino acids leucine, isoleucine and valine. These bad boys have been shown to be absolutely critical for muscle growth, and even for energy during workouts. Whey protein also contains biologically active protein microfractions such as alpha-lactalbumin, beta-lactoglobulin, glycomacropeptides, immunoglobulins, lactoferrin, lactoperoxidase and various growth factors. These provide antioxidant benefits, boost immune function and enhance muscle recovery and growth.

But probably the most critical factor that puts whey protein miles ahead of other forms of protein is digestion rate. Whey digests very rapidly. In fewer than 30 minutes it can fast-track a good portion of its aminos to your muscles, and that rapid delivery of amino acids to muscle cells has been shown to be important for pushing muscle growth.

If you know that whey is one of the proteins found in milk, then it should be obvious that whey protein production starts with dairy cows. Cows are milked on the farm, and this milk is the starting source for most protein powders. But if you think that supplement companies like Optimum, Cytosport or Nature’s Best are out in the back milking cows to make their protein powders, you’ve got another think coming.

Way back when, whey was actually considered a waste byproduct of cheese production and was routinely dumped. These days, dairy companies recognize the value of whey and have set up factories to concentrate and purify it. Every supplement company that sells products that contain whey buys raw protein from a dairy manufacturer, and there are only so many of those.

That means that multiple supplement companies acquire raw whey protein powder from the same handful of manufacturers. Two of the major protein manufacturers are Glanbia, with main headquarters in Ireland, and Hilmar Ingredients, in California. These are the places where milk actually undergoes rigorous processing that involves various forms of filtering and purification to produce specific protein powders.

Supplement companies like Optimum or Dymatize order raw protein powders, such as whey protein isolate, whey protein concentrate, whey protein hydrolysate and, yes, calcium caseinate or micellar casein, from companies such as Glanbia or Hilmar. These raw, unflavored protein powders are shipped to the supplement companies in massive containers. Each company then adds its own often proprietary blend of ingredients, including flavorings, colorings and other ingredients (extra aminos, say, or enzymes to help digest the protein) to produce their final blend, which ends up in the jug on your kitchen counter.

Whey protein powder is far more effective than any other protein form out there, but its effectiveness can vary widely. Often the limiting factor of a whey protein product is the other ingredients companies add to it. But the type of whey — and the amount of each type present in a product — can also affect effectiveness.

Great Whey Protein Powders >>

Great Whey Protein Powders

When you buy a protein powder your intention is to buy protein, not carbs and not fat. Carbs and fat are easy to get in your diet, so when you’re laying down your hard-earned cash for a jug of protein, you want it to have as much protein in it as possible. A quick glance at the Supplement Facts panel will let you know how many carbs and how much fat are in the product.

But you’re not done yet. Keep scanning down the label until you get to the ingredients list. The information contained here is the key to knowing whether a protein powder is really amazing or just simply passable. First you might notice that most whey protein products contain more than one type of whey. You might see whey protein isolate, whey protein hydrolysate (or hydrolyzed whey protein) or whey protein concentrate. To be considered a great whey protein the product MUST list whey protein isolate or hydrolyzed whey protein isolate as the very first ingredient. That’s because whey protein isolates are the purest form of protein you can get, with some being more than 90% protein. And “hydrolyzed whey protein isolate” means that that high-quality whey has been pre-digested into smaller protein fragments for even faster digestion than regular whey isolate. Whey protein concentrate, on the other hand, goes through less filtering, which means fewer of the natural carbohydrates found in milk are removed. The result is a whey product that is much lower in protein content. Although most whey protein concentrates are somewhere between 70-80% protein, some can be less than 35% protein. This is why most companies make a big deal about their whey protein isolate powders. (This is also why isolates and hydrolysates generally cost more.)

But to really know if a whey protein powder is top notch, you’ll need to do some math. Take the grams of protein per serving listed on the supplement facts panel and divide it by the serving size (in grams). This will give you the percentage of protein in each serving. To be considered a great whey protein powder, the percent protein per serving (or scoop) should be 80% or greater. For example, if a whey protein powder provides 25 grams of protein per 28-gram scoop, that protein powder is about 90% protein and is a great whey protein for the money.

These whey protein powders made our “Great” list:

ProSource NytroWhey Ultra Elite

The power source that has fueled a generation of phenomenal physiques. NytroWhey Ultra Elite combines the highest-quality whey isolate and hydrolysate proteins with a cutting-edge leucine peptide technology that jumpstarts tremendous growth like no other protein in existence. Absolutely delicious, too. This one’s the gold standard.

GNC Pro Performance AMP Amplified Wheybolic Extreme 60

This gem includes an amino acid Power Complex with 10 grams of leucine and 4 grams of both isoleucine and valine, all primed to give you enough BCAAs to keep you powering through workouts and enhancing your recovery time.

Optimum Nutrition 100% Whey (GNC Exclusive)

With 13 flavors and easy mixing, ON’s 100% Whey is consistently lauded for its creamy taste and reliable results.

BPI Sports Iso-HD

ISO-HD carries more purified whey isolate and hydrolysate than other powders. That means it digests faster, gets to working muscles quicker, and stops catabolism while jump-starting growth.

Allmax IsoFlex

Isoflex delivers a 27-gram protein bomb in only one scoop—all with zero grams of fat, no sugar, and only one gram of carbs. The four propri- etary delivery systems work fast to fuel your muscles post-workout.

Myprotein Impact Whey

Impact Whey Protein is 100% whey protein concentrate with no other proteins added and is also low in fat and carbohydrates, which makes it a perfect source of whey protein for those looking to reduce body fat levels but increase lean mass.

Muscletech Performance Series Nitro-Tech

Each scoop of Nitro-Tech contains 30 grams of protein, primarily from whey protein isolate and whey peptides. Nitro-Tech is also enhanced with the most studied form of creatine for even better gains in muscle and strength and contains only 1g of sugar and 3g of creatine.

More Great Whey Protein Powders >>

BSN Clean 100% Whey (GNC Exclusive)

With 24 grams of protein and only 140 calories per scoop, it’s one of the leanest clean supps on the market today.

MHP Maximum Whey

MHP Maximum Whey has 25 grams of protein per scoop. MHP uses an enriched whey protein complex with whey concentrate and isolate, purified and condensed through a double-filtration process.

Zero Carb Isopure

Low- and no-carb options are hard to come by, but Isopure Zero Carb powder contains 50 grams per serving of whey isolate with not a single gram of filler carbs in sight.

Animal Whey

Animal Whey is met with consistently high customer satisfaction scores across online retailers.

Whey Protein Powders That Suck >>

Whey Protein Powders That Suck

Companies like Glanbia and Hilmar start with high-quality milk. And what they charge for the protein powders that come from that high-quality milk is based on what the milk costs. In today’s market, that means that the prices for raw milk-based protein powders are high. Protein manufacturers will pass that cost on to consumers, meaning you’ll pay more for protein powders that use high-quality raw protein from reputable protein manufacturers.

Unfortunately, not every supplement manufacturer goes to the reputable protein manufacturers. To cut costs and make their protein powders more affordable, some supplement manufacturers use questionable protein suppliers. Sure, they pay much less for the raw protein, which saves you a ton of cash when you buy their jug of protein powder, but the problem is that that protein powder likely contains far less protein and far more carbs and fat than claimed on the label. More frighteningly, these lesser-quality protein powders may also contain impurities and contaminants.

Remember the melamine-contaminated milk scandal in China? Because melamine is high in nitrogen content, as is protein, it can be added to milk that has been diluted to bump up the nitrogen (“protein”) content of the milk.

The easiest way to spot a protein powder that is using cheap raw protein is its price. If it’s much cheaper than the major brand protein powders, you better suspect that something is up. If you think that you’re getting a great deal on a cheap protein powder, that’s all that you’re getting. You are NOT getting a good-quality protein powder. There is only one way for a company to undersell all other reputable companies, and that is by buying inferior protein. So be careful of protein powders that are not major brands, that you can’t find on bodybuilding.com, GNC or The Vitamin Shoppe, and are incredibly cheap. As they say, you get what you pay for.

In addition to price, you can also distinguish a low-quality protein powder by its percent of protein. While most quality whey protein concentrates are somewhere around 70-80%, there are also whey protein concentrates that are as low as 35% protein. That means the majority of the protein powder is carbs (lactose) and fat. If a protein powder lists whey protein concentrate first on the ingredients list, followed by whey protein isolate and/or whey protein hydrolysate, but has less than 70% protein per serving, then it only has a very small amount of whey protein isolate and/or hydrolysate in it. Some companies add minuscule amounts of whey protein isolate and hydrolysate just to claim their products contain them, but the amounts are so small that they’re not going to do much for your body.

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CBD TRIP Drink Review: Everything You Need To Know

Published by reema patel on 10th may 2024 10th may 2024.

TRIP is a cannabidiol ( CBD) brand, launched in the UK in 2019 offering a range of drinks that provide a source of CBD and adaptogens. Alongside the CBD-infused drinks, they also offer CBD oils and CBD-infused cold brew coffee. CBD is non-psychoactive, and claims to offer a feeling of calmness, improving tiredness, creativity, anxiety and productivity levels. We will look closely into the products to provide a detailed TRIP drink review , if it is something worth buying, how do they taste, who is it safe for, and what is the effect on the body.

Book a consultation with a dietitian here.

What are TRIP drinks?

TRIP is a brand of drinks that provide a source of CBD. This is the non-psychoactive compound found in hemp plants, and unlike the active compound tetrahydrocannabinol (THC), it doesn’t get you high. The TRIP drinks are produced in the UK, and the CBD is derived from hemp. According to the TRIP website, all products are third party tested to ensure they are THC free and of high quality and purity. The drinks come in a range of flavours, including elderflower & mint, peach & ginger and lemon basil, as well as a cold brew coffee drink, and a ‘Calm Down’ CBD drink, which is a raspberry and orange blossom flavour. All of the TRIP CBD is vegan, gluten free and palm oil free. 

Do CBD TRIP drinks do anything?

TRIP drinks are infused with CBD , which is the non-psychoactive part of the hemp plant. They will not make the drinker ‘high’ but it can make the drinker feel more balanced and calm. This can typically take around 20 minutes to feel after the drink has been consumed, though the effects can differ from person to person. CBD itself can promote a sense of calmness and relaxation, which may help to better manage stress and anxiety. CBD-infused drinks may also improve sleep quality, due to the relaxation properties of the drinks. One study from 2019 showed that CBD improved sleep and anxiety in those who consumed CBD for a month.

How does TRIP drink make you feel?

The properties of TRIP largely come from the CBD it contains. Although CBD is part of the cannabis plant, it does not contain any psychoactive properties, such of that of THC, which is a different compound. Instead, CBD is meant to help the drinker to unwind and relax, without the feeling of getting ‘high’.

CBD can help you to relax and unwind, allowing your body to find balance. Unlike with THC, you won’t experience physical or mental impairment and it won’t get you high. The length of time it takes for CBD to take effect is likely to be different from person to person and varies based on the individual. For instance, an individual’s metabolism, diet, weight and genetics could play a role in the period of time it takes for CBD to come into effect. However, CBD generally gets to work quite quickly, and it can take as little as 15 minutes for you to feel more like yourself.

How long do TRIP drinks take to work?

The length of time it takes for the TRIP drinks to work can vary from person to person for a number of factors. This includes the persons age, weight, metabolism and diet, as well as genetics. On average, the effect from CBD drinks can be felt within 15-20 minutes, and can last for up to 4 hours. Compared to consuming foods with CBD, which can take up to an hour for any effects to be felt, and can last for up to 6 hours after ingestion. 

What are the ingredients of trip drink?

The ingredients of the Peach and Ginger TRIP drink includes: Sparkling water Fruit Juices from concentrate 23%, (peach 20%, passion fruit) Flavour enhancer (erythritol) Natural ginger flavour with other natural flavours Botanical extracts (ginger, ginseng, turmeric, lemon balm, chamomile) Acid (citric acid) L- theanine CBD Extract   (soya)   (6mg/100ml)

The ingredients of the Elderflower Mint TRIP drink includes: Sparkling water Fruit juices from concentrate 27% (apple, grapefruit) Flavour enhancer (Erythritol) Botanical extracts (elderflower, mint, ginseng, lemon balm, chamomile) L- theanine CBD extract   (soya)   (6mg/100ml) Acid (citric acid) Sweetener (steviol glycosides from Stevia).

The ingredients of the Lemon Basil TRIP drink includes: Sparkling water Fruit juices from concentrate 17% (grape, lemon, 7%) Flavour enhancer (erythritol) Botanical extracts (ginseng, lemon balm, chamomile) Natural flavours (lemon, lime, basil) L- theanine CBD extract   (soya)   (6mg/100ml) Sweetener (steviol glycosides from Stevia) Acid (citric acid).

The ingredients of the Calm Down TRIP drink includes: Sparkling water Fruit juices from concentrate 28% (apple, grape, guava, raspberry (2%)) Apple cider vinegar Natural flavourings and botanical extracts (lemon balm, chamomile, ginseng, orange blossom) Citric acid Magnesium citrate Favour enhancer (erythritol) Natural sweetener (stevia glycosides) L- theanine CBD (25mg) ( soya ).

Some of the common ingredients include: Fruit juices from concentrate – Fruit concentrate is produced from filtering the water out of fruit pulp, to give the drinks flavour.  Flavour enhancer (erythritol) – A type of sugar alcohol, used to sweeten products without added sugar. Large consumption of erythritol can lead to digestive issues. Botanical extracts – natural substances  obtained from plants which may offer unique health properties L-theanine – a type of amino acid that can help with stress management and sleep CBD extract Sweetener – for further flavour enhancement

Are TRIP drinks alcohol free?

Yes, all TRIP drinks are alcohol free, with 0.0% ABV. No alcohol is used in the production of TRIP drinks.

How much CBD is in a TRIP drink?

There is 15mg of CBD in a 250ml can of TRIP drink. As CBD is not regulated by the Food and Drug Administration (FDA), there is no official recommendation of how much CBD is safe to consume, or how much is needed to feel the claimed effects of CBD.

TRIP drink flavours

Elderflower mint.

This flavour provides a forward aroma of elderflower, with a tone of crisp and clean mint, to give a coolness. The elderflower is sweet and floral, but is balanced well with the zesty freshness of mint. 

Peach & Ginger

The main flavour of this combination is the sweetness of ripe peach, combined with a lingering spicy heat from ginger. It is zesty and fiery, but the ripe sweetness of the peach balances out this spice level for a refreshing, crisp flavour to end with.

Lemon Basil

The zesty flavour of lemon has been paired with the aromatic earthiness of basil, to provide a refreshing drink. It has a citrusy aroma, also providing herbaceous scents of basil. The tartness of the lemon is balanced by the sweet and peppery flavour of basil, making it a crisp, light and refreshing flavour.

Cold Brew Coffee

This is a CBD infused coffee drink, containing only three ingredients: Water, coffee & CBD extract (6mg/100ml) – a total of 15mg CBD per 250ml coffee can. It is d airy-free, gluten-free, vegan and contains no added sugar or sweeteners. It claims to provide a caffeine hit, but due to the inclusion of CBD, will not give the jittery feeling associated with drinking coffee.

This is a raspberry orange blossom flavoured CBD drink, best served ice cold. It is made from a mix of fruit concentrates as well as the addition of magnesium for relaxation and apple cider vinegar for it’s antimicrobial properties.

Advantages of TRIP drinks

• Can help you unwind without the hangover feeling, as it contains no alcohol
• Good alternative drink choice for reducing alcohol intake
• Provides a source of botanicals that are said to be calming and relaxing
• The adaptogens contained in TRIP drinks can help with productivity
• Very low calorie drink, with under 21 calories per can and 0g sugar
• There are a range of flavours, including a combined CBD and caffeine drink to avoid the unpleasant side effects that some people can suffer with when drinking coffee

Disadvantages of TRIP drinks

• May not provide the sought after effect. For some, the drinks do not provide a sense of relaxation or calmness.
• Effects may be from a placebo effect, and can be short lasting
• Taste may not be to everyone’s preference
• Sweeteners are used, which for some can irritate the gut

Possible TRIP drink side effects

Although CBD is generally well tolerated, it can be a case of trial and error to find out what dose suits you as an individual the best. Side effects often come from too high of a dose for your body. Some of the common side effects can include:

• Mood changes
• Changes in appetite
• Dizziness and drowsiness
• Gastrointestinal issues

If you believe you are experiencing any of these side effects, we recommend stopping consuming of TRIP and any other CBD containing products. The FDA recommends not exceeding a dose of more than 70mg CBD per day.

TRIP drink price

The price of TRIP drinks can vary, depending on where they are purchased, and if you are buying a bundle of drinks at once.

For example, an individual can is priced around £2.10 each, or a bundle of 4 for £6.50. If you buy a bundle of 12 from the TRIP website, this would be £24. However, if you want to buy a 24 or 48 pack, they offer a subscribe and save offer, where you can choose a regular delivery of TRIP drinks, giving you a 42% discount. For example, a regular 24 pack case is £48, but if you subscribe and save, this will cost just £31.

When is it best time to consume a TRIP drink?

According to the website, TRIP can be consumed at any time of the day. Ideally when you want to feel calm, so this can be first thing in the morning to start the day, or could be to unwind in the evening after a stressful day. You can even enjoy a TRIP drink during the afternoon, to possibly help with better mood and overall productivity.

Are TRIP drinks safe?

Yes, according to the World Health Organisation, there is no evidence that pure CBD intake leads to public health related problems. CBD itself is unlikely to impair daily functioning, and is safe. However, higher than tolerated quantities can lead to unpleasant side effects for some, as described above.

CBD itself can effectively treat certain types of childhood epilepsy syndromes, especially when not responding to traditional antiseizure medications. In some studies, CBD was able to reduce and even stop seizures altogether. Consumption of high levels of CBD can increase blood thinning, so it is important to be aware of consuming CBD if you are taking any blood thinner medication, as well as an anti-epileptic or immunosuppressant medication. Because CBD products are sold as supplements and not medications, it is not regulated under the FDA, as medications are.

Precautions of drinking TRIP beverages

There are some cases where it would not be advisable to consume CBD products such as TRIP drinks. For example:

• If you are pregnant or breastfeeding. Although CBD has not been fully researched in pregnant women, it is known that CBD does pass through the placenta, and this may have unknown risks to the developing foetus.
• If you have liver disease. As CBD can increase certain liver enzymes, which can lead to liver inflammation.
• Do not take with alcohol. Consuming CBD products alongside alcohol can cause excessive drowsiness.

Is TRIP drink safe for children?

No, TRIP is not safe for children, as the effect of TRIP have not been extensively researched with children, and therefore it is not advised as a drink to give to children. CBD itself has not been tested extensively for it’s safety and effectiveness, especially in children, so there is no definitive answer if CBD is safe for children.

Although there is some research around how CBD may help with seizure control, which may be then applied to children with seizures, it is not something we would recommend, unless closely monitored by a registered health professional.

Is TRIP drink legal in the UK?

CBD is a legal substance in the UK, as long as the THC concentration does not exceed 0.2%. TRIP does not contain this level of THC, and is therefore safe and legal. It is sold in many supermarkets and retailers across the UK!

Can you drive after a TRIP drink?

Yes – CBD is not a controlled substance and therefore drinking TRIP and then driving is legal. CBD is a non-psychotropic compound, meaning it does not get the user high, and is therefore not illegal. It is important that you use a trusted source of CBD, as some products may contain THC.

Online TRIP drink reviews

Some reviews have commented how the TRIP drinks are great alternatives to alcohol to help them relax and unwind, especially after a long day.

The subscription service seems to be popular as a better value for money offering for those who frequently buy direct from the TRIP website.

However, several reviews mention they felt no difference when consuming the TRIP drinks, even after several tries. Some have doubted that the amount and quality of CBD in one drink is not enough, and there is no evidence on the website on how the CBD content is verified through third party testing. Many reviews comment that the cost cannot justify the product, especially if nothing was felt for them after consuming the drinks.

Are TRIP drinks worth it?

The TRIP drinks can be a great way to help reduce alcohol intake, or have another alterative soft drink, which is low in sugar and easily found in most supermarkets. It can be a refreshing change to just plain water, and for some, it may provide a sense of calmness, and help to improve levels of anxiety. However, for many, the desired outcomes may not be felt, and this may be due to the small doses of CBD found in the TRIP drinks.

Therefore, it is something you can give a try if you would like support with any anxiety or stress management, though we would instead recommend regular support from a private dietitian  to ensure you are seeing positive outcomes with better managing any health concerns, in relation to stress and anxiety. This way, we can ensure you are changing your lifestyle for the better, without the risk of developing any side effects of consuming higher levels of CBD overall.

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Trip Drinks Review: Is This Botanical Beverage Worth It?

Right now, I suspect I am an advertiser’s dream when it comes to soft drinks – especially anything with interesting added ingredients and health benefits. I no longer drink alcohol , so am always in the market for interesting new “grown up drinks” – which is why I’ve already reviewed so many for this site.

As is often the case, I discovered Trip’s range of “CBD Infused” drinks via a targeted ad on Facebook. I was intrigued enough to put in an order, and in this Trip Drinks review, I let you know my views on the whole range.

I’m always excited to try out new drinks, but I only tend to order them more than once if they really impress – especially as so many new products are coming out at the moment.

To find out whether Trip Drinks got a second order from me, you’ll have to read on.

NOTE: I’ve now also written a Trip CBD Oil review .

What Are Trip Drinks?

Trip Drinks is a range of healthy soft drinks infused with CBD, and a range of natural botanicals including lemon balm and ginseng. Although it’s a relatively new range, it has gathered considerable momentum already, with positive praise from the likes of Forbes, Vogue and The Guardian.

Sold as a product that can help you to “find your calm amidst the every day chaos,” the drinks are among many products currently hitting the market that incorporate natural, herbal ingredients that have various health and anti-anxiety benefits.

What is In Trip Drinks?

Trip drinks have a base of water and natural fruit juice concentrates. They’re naturally sweetened with steviol, an ingredient many health-conscious people (myself included) prefer to chemicals like aspartame and sucralose.

The interesting part is the added botanical ingredients, and the inclusion of a small dose of CBD (cannabidiol) – a non-psychoactive ingredient derived from the cannabis plant.

CBD is all the rage these days, with many fans (again, myself included), who report benefits such as a greater sense of calm, reduced anxiety, and less pain and inflammation.

Here’s a quick run-down of all the botanicals included in Trip drinks, along with their perceived benefits. I must emphasise that these are benefits they are widely thought to have. I’m not making any medical claims here – this is a personal blog, not a scientific paper.

CBD : This increasingly popular ingredient is a massive deal these days. It’s often used as a natural remedy for anxiety, for lots of pain-related conditions such as arthritis and neuropathy, and to relieve nausea. It does NOT get you “high,” in case you’re wondering! To find out more about it, check out this guide from Harvard University .

Lemon Balm: Lemon balm is from the mint family, and people have long believed it to promote relaxation and to aid in many ailments. These include headaches, nausea and menstrual cramps. This Healthline article discusses several studies into those claims.

Ginseng: This is a supplement that has been used for centuries, and is particularly popular in China and Korea. It is thought to help with everything from cognitive function to blood sugar levels. That said, there is limited medical evidence for these long-believed claims.

L-Theanine : L-Theanine is an amino acid that naturally occurs in tea. It’s said to be good for memory and clarity, and many people believe it’s a good compliment to caffeine. I am one of those people, as it seems to “take the edge” off the jittery buzz. (L Theanine is also found in Three Spirit’s Non Alcoholic Spirits range – reviewed here – where I have particularly noticed that positive effect).

Chamomile: Most of us are familiar with chamomile tea. It’s a hugely popular ingredient to promote sleep and relaxation.

Turmeric: The only Trip drink that includes turmeric is the peach and ginger variety. As well as giving the drink a striking orange colour, turmeric is seen (particularly in India) as a medicinal herb, used for everything from hayfever to depression and itching. As with the ginseng, there isn’t yet much in the way of peer-reviewed evidence to support these beliefs.

Trip Drinks Review: Flavour By Flavour

In a moment, we’ll move on to the “effects” of Trip drinks, and discuss whether you notice any tangible benefits. But first, let’s look at something that’s arguably more important – what they taste like.

Trip Lemon Basil Drink

This particular drink provides exactly what it says on the can. It’s probably the most “herbal” of the three in terms of both aroma and flavour. It tastes of lemon, and it tastes of basil – so I guess we can say “mission accomplished!”

The flavour is in perfect balance, and it’s an agreeable herbal taste, not a nasty Jägermeister-like herbal taste!

I’m not convinced it would appeal to everybody, but I enjoy it very much.

VERDICT: 8/10

Trip Elderflower Mint

Until I tried Trip drinks, I had no idea that I would enjoy a drink that tastes – frankly – like Wrigley’s Spearmint chewing gum. It really does!

That may sound a bit odd, but it’s genuinely not a bad thing. I have to confess that I can’t taste much in the way of elderflower, but the overall flavour is really good. This is probably my favourite of the three.

VERDICT: 9/10

Trip Peach Ginger

The Peach Ginger is the one that includes turmeric, and as you can see from the photo near the top of this review, it gives the drink a very bright orange colour.

Flavour-wise it’s a strong ginger, but not an overly spicy ginger. It’s very refreshing, although the ginger overpowers the peach a little. It’s a mouth-filling taste, with a fresh aroma. I don’t know if it’s possible for something to “smell healthy,” but it kind of does.

I’m going to have to disappoint the hedonists reading this by saying that if you’re expecting Trip drinks to blast you into the stratosphere, you’re going to be sorely disappointed!

Despite the “Trip” name, these are very much a wellbeing product, and any “effects” will be subtle at best. Let’s be realistic, folks, they sell these in Sainsbury’s!

However, I like to test products throughly, and with an open mind. With that ethos, I drank several of these before creating my Trip Drinks review. I did so at times when I could have a good chance to really focus in on whether I “noticed anything,” such as when I was about to sit down for a period of uninterrupted work.

I first want to talk about the CBD. Something I’ve not revealed until now is that I am a regular (daily) user of CBD. I find it enormously helpful for my anxiety and general state of mind. I am strongly considering setting up a separate site to discuss it, and to review the products I use.

With that in mind, I do (for fear of sounding conceited) know a LOT about CBD. And one thing I know is that the dose of CBD needed to feel positive effects can vary wildly from person to person. I also know that – for most – the 15mg “dose” in a can of Trip is a pretty small one.

This is compounded by the bioavailability of CBD when you eat or drink it. That sounds awfully technical, but it essentially relates to how much of the substance is actually absorbed by the body. Some estimates are that it is as low as 4%.

This is why I vape my CBD, as it’s a much more “bioavailable” method of taking it. And I use much bigger doses than 15mg! That’s very much another story, but my point is that the 15mg dose in Trip (and, indeed, in almost every CBD drink on the market) is probably too low to really do much for many people.

This by no means implies that there’s anything disingenuous about the product or its marketing. All I’m saying is not to expect miracles, nor to assume CBD does nothing for you if this is the first and only such product you try.

The Other Botanical Ingredients

The other herbal ingredients in Trip are a blend intended to promote stress relief, relaxation and better digestion. I’ve tried most of them before – alone or in other products – at various times.

I have to say I was intrigued by the presence of chamomile. It’s something usually seen as a bedtime supplement, so I was concerned Trip would make me sleepy. Thankfully it didn’t.

I’ve generally been having a can of Trip mid afternoon. This is when I’d often reach for a second can of Diet Coke – a decision I frequently regret afterwards because it leaves me feeling washed-out and jittery.

Drinking Trip doesn’t suddenly make me feel “different.” It’s not like when I vape CBD, which can provide a really notable sense of calm, and a slowdown of racing thoughts. However, I do tend to feel focussed and quite “zen” after drinking Trip. It may be placebo, to an extent, but millions of people believe in these ingredients, and have done for hundreds of years.

My digestion has also been very good since I’ve been drinking these regularly. However, I should say that digestion doesn’t really give me much trouble anyway, since I quit drinking alcohol!

All in all, I have a “what’s not to like?” perception of these drinks. They taste good, they seem healthy, and they are clearly a better choice than more Diet Coke while I’m sitting at my desk.

I couldn’t swear that my focus and level of calm would be any different without them – but that goes for every supplement and health product out there!

Ingredients, Calories and Nutrition

Whenever I do a drinks review, I like to have a good look at the ingredients and nutritional information.

There’s nothing in Trip Drinks that seriously worries me. There’s water (it doesn’t specify spring water), fruit juices from concentrates, the CBD and botanicals, and steviol glycosides as the sweetener. One addition that many of the drinks I review do without is erythritol, a flavour enhancer – just so you know!

The drinks are 20 calories per can , so not much to concern you there. They are also vegan, and have no added sugar.

One thing that’s a bit of a shame is that other than the CBD, Trip don’t tell us the quantities of the ginseng, L-Theanine etc. That’s quite common in products like this, and presumably they don’t want to give away the trade secrets. However, it does leave you wondering how “meaningful” a quantity of those ingredients you’re consuming.

Presentation

I only include a presentation section in these reviews when there’s something positive to say. While the presentation didn’t blow me away as much as when I did my review of Jukes Coridalities , the drinks do come in a nice box with a leaflet, when you buy a small mixed case. This is shown in the earlier photos.

Ethics and Eco Credentials

Trip Drinks come with 100% recyclable packaging, and everything is made in the UK.

I always find it interesting to see what these “craft” brands do to contribute to wider society. While I didn’t see anything on the website about charity initiatives or donations, the company does offer some discounts – for healthcare workers, key workers, and 18-25s.

This is a great initiative, and it follows the lead of lots of US-based CBD businesses, which are generally a little more evolved than those here in the UK.

As we near the end of this Trip Drinks review, we come to the all important question of price.

As with many things, the price goes down for larger orders. If you buy a case of 24 cans, this costs £39, which works out to £1.63 per can. If you buy a pack of six (which is also available as a mix with all three flavours), this costs £14 – or £2.33 per can.

I think the pricing is well pitched – it’s not cheap, but it’s not luck-pushingly expensive either. And plenty of artisan drink makers DO push their luck on price.

Trip Drinks Coupon Codes

Use can use the following code to make savings on drinks and other products from the Trip website:

Use code AFFTRIP15 here to save 15% on spends over £50

As I said at the start of my review, the way I truly judge a product is whether I buy it again after my initial order.

Well, I’m pleased to say I’m now on my second box of Trip Drinks, and I think they’re going to end up in my permanent rotation.

As somebody who doesn’t drink alcohol, it’s nice to have some alternatives in my armoury. I’m thankful to live in a time when there are SO many options, with more coming to the marketplace all the time.

Don’t expect some earth-shattering effect from the CBD and other ingredients. If you notice anything it will be subtle, not profound. However, they do seem to make me feel rather “zen.” They also have great flavour. They are pleasantly “different,” without being too weird to be enjoyable!

Recommended.

Where To Buy Trip Drinks

Trip drinks are available across the UK, and I’ve even seen them in my local Sainsbury’s – but the easiest place to get them is on the company’s website. Pleasingly, UK shipping is free, and the company also ships internationally.

If you’re interested in other botanical-based drinks, check out my Pentire review .

We also have a big round-up of the best alcohol free drinks here .

Trip Drinks – CBD Infused Soft Drinks

15 thoughts on “Trip Drinks Review: Is This Botanical Beverage Worth It?”

This was a great review thank you. As someone who is looking to go alcohol free it’s lovely to see drinks on offer that can replace alcohol without having to order a lemonade!

Hi Lucy, You’ll find plenty of other alcohol-free alternatives on the site too 🙂

Best wishes,

Is anyone able to tell me how much turmeric is in one drink please?

I don’t know off hand Lisa, I’m afraid, but I will look on the can next time I have some in the house!

Thank you for your detailed review. It is really helpful to have such detailed insight. I do have an issue with their discount policy. I find the notion that only certain workers are “key” distasteful. Why are not factory workers processing food, or bus drivers, or indeed anyone providing a service key and thus entitled to a discount. The fact that they offer NHS workers and healthcare workers a 50% discount tells me the drinks are way over priced for everyone. Again thanks for your review on the content of the these drinks.

I am a recovering alcoholic.. are these safe for me, as obviously concerned about the CPD .. thank you as don’t think these are mind altering, plus it could be a good promotion 😉thank you

Hi Pat – I’m reluctant to give you a firm answer on that. I’ve been sober for over two years, and drink these as well as alcohol free beers and all kinds of similar things. But I know that some alcoholics find NA beers triggering – so no two people are the same. I don’t honestly THINK Trip would cause you a problem, and it certainly doesn’t make me feel “altered” – but everybody’s different. 🙂

Hi Ben, excellent article, thank you.

I’m interested in starting with CBD and your mention of a vaping solution intrigued me… Please can you let me know any recommendations you have in this area?

Hi Andy – If you’re in the UK, I’d suggest having a look at products from HighKind and Orange County CBD.

Thanks for this review. I’ll probably give these Trip drinks a trial based on what you’ve written. Thanks also for your other reviews. Reading them has eaten up a big chunk of my afternoon! I’ve been on the wagon since February and tried a few options: red wine (both went down well – down the sink that is); no alc gin (Gordon’s is OK but it’s just a herby drink really. I shove lots of ice, some fresh mint and tonic in there and pretend it’s a mojito). Beer is the most successful. I notice you didn’t mention (though you’ve probably sampled) Adnam’s Ghost Ship 0.5 (full flavoured with a slight citrus finish) and my favourite so far, Erdinger Alkoholfrei 0.5 (very much like a pilsner so softer on the palate). Thanks again for your encouraging, informative and well-written pieces.

Hi Jeff – thanks for reading and glad you’ve enjoyed my articles!

Yes, I’m familiar with the Ghost Ship and like it a lot, especially on the rare occasions when I find it on draft 🙂 The Erdinger is good too. Brookly Special Effects is one I’m particularly enjoying right now, along with Clear Head, from Bristol Brewery, which also donates money to mental health charities.

All the best, Ben

Ps. For non alcoholic gin, my wife and I have both been impressed with Tanqueray.

My husband is really struggling with anxiety at the moment and I was hoping these drinks might be the answer for him. However, you said about the dose not really being enough for most people. Vape isn’t something he would consider, are there any other alternatives that could be more successful?

I think anxiety is a huge problem for many people at the moment, especially those of us living through these grim times in the UK.

You could maybe start him off with Trip’s CBD oil , which will give a much stronger effect, and he will be able to experiment with the dosage. Here’s my affiliate link 🙂

It’s worth trying to use the code AFFTRIPCASH – which should give you 15% off spends over £35.

I’ve found CBD hugely helpful for anxiety – if nothing else it can help with sleep. However, it’s not a miracle cure. I’ve had some bad anxiety myself recently that CBD hasn’t been enough to fix – but I think it’s largely situational and being surrounded by such doom and gloom. It’s certainly worth a try!

All the best to you both.

Can you drink trip if you’re on warfarin

Hi Richard,

You would need to check that with your doctor. I cannot provide medical advice and I’m almost certain any CBD company would say the same.

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17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip

Pack these dietitian-approved, healthy travel snacks on your next trip. Whether you’re traveling by car or plane, these are some of the most nutritious, filling, and tasty snack options to bring with you.

Never, and I mean never, travel without healthy snacks – that’s my motto. Snack options on the road or in flight can be unpredictable and aren’t usually the most nutritious. So, when “hanger” strikes mid-road trip or plane ride I like to be armed with some nutritious and filling, healthy travel snack options. Planning for and packing nutritious snacks is also proven to reduce hanger-induced fights with your travel companion. 😉

Why pack healthy travel snacks?

Picture this: you’re two hours into your road trip, your stomach is making more noise than the radio, and you have zero snacks in the car. What happens next? You find the next gas station, buy any and all snacks in sight, and devour them in ten seconds flat.

What happens after that? Thirty minutes to an hour later you’re craving more snacks! Why? When you wait for hunger levels to skyrocket and find yourself in the snack aisles of a gas station, you’re more likely to choose the Cheetos and Oreos over one of the few nutritious options.

Although tasty, these refined, fiber-less and sugar-rich snacks send your blood sugar levels on a roller coaster. You might get a quick boost of energy, which is inevitably followed by a steep crash in blood sugar levels, leaving you tired, moody, and craving more junk food.

That’s why planning for and packing some healthy travel snack options is a gamechanger when travelling! It’ll help you make more nutritious and less impulsive choices when you’re in a pinch.

What to look for in a healthy travel snack

You’re on board, you’re ready to plan some healthy travel snacks for your upcoming trip, but you have no clue what to buy. What makes for a healthy travel snack?

First, I typically avoid using packaging claims like “organic”, “natural”, or “non-GMO” to guide my snack choices. There’s a health-halo surrounding these claims – we assume they must mean the product is a healthy choice, when in reality, the claims have little to nothing to do with the nutritional value of a food.

Instead, I use a food product’s built-in cheat sheet, the nutrition label (when it applies)! I look for 4 things:

• Calories: Ideally you want a snack that’s around 150 to 250 calories. This is one of the few times I use calorie counts as a dietitian and that’s because I do feel it serves as a good measure of portion control here. If it happens to be slightly under or over, no biggie. Use this as a general guideline.
• Fiber: Fiber is my favorite f-word! It helps fill you up without filling you out, and helps keep blood sugar levels stable so you’re not hungry every 30 minutes of travel. I look for at least a few grams of fiber OR at least a 10:1 ratio of total carbs to fiber. For example, if something has 20 grams total carbs, at least 2 of those grams should be coming from fiber.
• Protein: Fiber and protein are a powerful, satiating and hunger-squashing duo. Look for at least 5 to 10 grams. If there’s more, great!
• Added sugar: Added sugars are the sugars added to foods and beverages during the manufacturing process. They are different from natural sugars – those found naturally in foods like fruits. The new nutrition label requires manufacturers to call out grams of added sugar, and most brands have adopted this new label by now. The closer to zero here the better, but ideally try to keep added sugar to no more than 5 grams.

In general, aim for a combo of protein and fiber in your healthy travel snacks – whether the snack item inherently has both (like roasted chickpea snacks) or you have to piece together more than one food to get both (like a banana with almond butter). 

Best Dietitian-Approved Healthy Travel Snacks

Keeping the guidelines above, plus convenience and portability in mind, here are my top X favorite healthy travel snacks.

First, let’s start with an easy one, fruit! I typically recommend fresh fruit when possible but understand eating some fresh fruits can get messy. If traveling with fresh fruit isn’t your thing, try unsweetened dried fruit instead.  It’s much easier to find unsweetened varieties than it used to be. You can find unsweetened dried fruits at many grocery store chains, like Trader Joe’s and even these tasty Good & Gather Unsweetened Dried Apple Rings from Target.

Even though fruit is rich in filling fiber and you can certainly eat it on its own, I always recommend adding some protein to it. Adding protein can help satiate you even more and can help slow digestion and buffer blood sugar spikes.

What are some good proteins to pair fruit with? See the next 6 snack choices listed!

Nuts are full of protein and fiber on their own but can also add a protein boost when paired with carb sources like fruit. Almonds and cashews make for great snacking options, but my personal favorite snack nut is pistachios. One serving of pistachios is 49 nuts – that’s a lot of nuts!

I recommend buying them in shell because taking the time to open each nut serves as a mindful eating technique and helps you slow down your snacking. I love these salt and pepper seasoned Wonderful Pistachios.

Nut Butter Packets

I repeat, nuts are a good source of protein and fiber, so this still holds true of them when blended into nut butter form. Just be sure to lookout for added sugar on the nutrition label. You can bring a whole jar with you or look for the individual nut butter packets which are very convenient for travel.

My favorite nut butter is the RXBAR Vanilla Almond Butter . It’s got an extra boost of protein from egg whites and it’s lightly sweetened naturally from the natural sugars in dates.

String Cheese

Is it string cheese or cheese sticks? Whatever you call them, they’re cheese in one of its most portable forms! Cheese is a good source of protein and calcium – a mineral that’s often lacking in the average American diet.

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is a good one to pair with some fruit!

Whisps Cheese Crisps

Cheese in portable form part 2. These cheese crisps are a newcomer to the cheese market. They’re essentially baked cheese that’s turned hard and crunchy. Whisps have at least 10 grams of protein per serving and are made from one ingredient: cheese!

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is another good one to pair with some fruit!

Hard-Boiled Eggs

So many great things to say about the incredible egg. Eggs are another excellent, yet smelly protein source. Just be sure to warn your travel companion about the smell before eating one! One egg has a whopping 7 grams of protein. Travel tip: peel the eggs before you pack them.

If you’re feeling fancy or simply bored of plain hard-boiled eggs, try these Peckish eggs. They’re convenient and portable pre-hard-boiled eggs served with delicious and crunchy seasonings!

To be honest, I don’t really like the taste or texture of jerky. But if YOU do, it can make for an excellent healthy travel snack option. Jerky is usually just protein and some fat, but be sure to check the nutrition label for  added sugars. Many jerky brands add sugar to their jerky to improve flavor and increase the weight of the final product (sugar costs less than meat by weight). Chomps sticks are not only free of added sugar, but also keto, paleo, and Whole30-approved. They’re also portable and very convenient to travel with.

Roasted Chickpea Snacks

Chickpeas are my go-to snack ingredient because of their impressive nutritional profile – a serving of cooked chickpeas (1/2 cup) has around 7 grams of protein and 4 grams of fiber. The protein and fiber combo helps fill you up, keep blood sugar levels stable, and satiate you until you get to your destination (or until your next meal).

You can now find chickpeas in conveniently pre-roasted and seasoned snack form at most grocery stores. Look for brands like The Good Bean, Biena , Saffron Road, and more. 

Hummus & Dippers

Speaking of chickpeas, did I mention they make for a very versatile snack option. When blended with a handful of other ingredients, they turn into beloved hummus. You can either portion out a big tub of hummus into small meal prep containers (like the salad dressing sized ones), or buy the single-serve ones for travel, and serve with one of the next two snack options listed (Simple Mills Crackers and Beet Chips).

It wouldn’t hurt to throw in some sliced veggies or baby carrots as dippers if you can, too. But I realize they aren’t always convenient for travel.

Simple Mills Crackers

These crackers are crackers minus the “ers”. Seriously, they taste almost too good to be true. They’re one of the few cracker brands out there without added sugars, plus they’re grain-free and gluten-free, making them paleo-friendly. One serving of their sprouted seed crackers has 3 grams fiber and 3 grams protein. 

If you love beets, it’s safe to say you’ll love them even more in chip form. Beets are surprisingly rich in protein and fiber – one serving of these Bare Beet Chips has 4 grams protein and a whopping 8 grams fiber. Plus, they’re made from just two simple ingredients: beets and sea salt.

You can also find Just Beets chips at Trader Joe’s, which, as the name implies, are made from just beets. 

Freeze-Dried or Roasted Edamame Snacks

Edamame are a type of soybean. Much like other legumes, edamame are rich in both protein and fiber, and are one of the most protein-rich among the legumes. Plus, they’re lower in total carbs compared to other legumes, like beans and chickpeas, making them the perfect snack for anyone following a lower-carb diet.

You can find roasted and seasoned shelled edamame snacks, or these new Good & Gather freeze-dried and salted edamame at Target! One half-cup serving has 12 grams protein and 4 grams fiber for just 130 calories.

DIY Snack Mix

Store-bought snack mixes, trail mixes, and granola can be loaded with added sugar and lacking filling fiber. That’s why I recommend making your own simple, easy, and filling snack mix! Start with a base of some pre-popped and lightly-seasoned popcorn, which has a little protein and fiber and provides a lot of volume for little calories. Next, add some freeze-dried fruit (Target, Trader Joe’s and Aldi’s have great selections) and nuts of your choice for an extra protein and fiber boost.

Then, get creative! Add spices, like cinnamon, for more flavor and maybe even a sprinkle of dark chocolate chips or Lily’s stevia-sweetened baking chips. 

These crunchy, cheese curl-like snacks are gluten-free, vegan, and made from plant-based proteins like chickpea and brown rice flours. They’re so tasty and come in a variety of delicious flavors like vegan white cheddar, bohemian barbecue, and nacho vibes. Even though they’re flavored, they only have one gram of added sugar per serving. 

Single-Serve Cottage Cheese

Cottage cheese is the new Greek yogurt. Although it may not be ideal for all modes of travel, if you’ve got a cooler packed for a road trip you can easily slide a few of these single-serve containers in there. C ottage   cheese  is packed with nutrients, including B-complex vitamins, like vitamin B12, and calcium. It’s an excellent source of protein, with 1 cup of small curd  cottage   cheese containing nearly 25 grams of protein.

I recommend topping a plain one with a handful of berries (for some fiber). But if you can’t handle plain, Good Culture has a few flavored varieties that don’t have too much added sugar. 

Birch Benders Microwaveable Cups

Birch Benders’ Cups have protein and fiber, zero grams added sugar, are low in net carbs, and are grain- and gluten-free, making them paleo- and keto-friendly! Obviously, you need a microwave to make these, so they may be more of a snack you bring with you to keep at your hotel (although some gas stations and 7-Elevens have microwaves you can use). All you have to do is add water, microwave for 60 seconds, and voila!

They come in seven delicious varieties, but the brownie is my personal favorite. 

Protein & Snack Bars

Protein and snack bars are probably the most convenient, portable, and dependable travel snack out there, but buyer beware. Some bars can be high in added sugar and low in fiber. Here are my travel favorites:

Pressed Fruit Bars

These bars are essentially fruit that’s been dried and pressed into a bar shape. Like fruit, they’re rich in fiber, but lack protein. So, it’s a good idea to pair with one of the proteins listed earlier (i.e. string cheese, nuts, etc.). Look for brands like That’s It bars, KIND whole fruit bars , and Trader Joe’s fruit bars.

RXBARs are my personal favorite! They are also made up of fruit (dates in this case), but have added protein in the form of nuts and egg whites. 

Health Warrior

These Health Warrior chia bars are more like a mini snack (they’re only 100 calorie each). They’re perfect for when you just need a little something to hold you over. 

These original KIND nut bars have come a long way since they first entered the market. They’re relatively low in added sugar and are a good source of protein and fiber. Plus they’re straight tasty. 

Let me know what YOUR favorite travel snack is in the comments section below!

posted by Charlotte Martin on February 22, 2020

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6 comments on “17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip”

YESS!! Haven’t tried Birch benders microwaveable cups, but I buy and eat all of the other snacks all the time. THESE SNACKS REALLY ARE THE BEST.

They have some of the BEST products don’t they?! Definitely try the brownie microwaveable cup if you can, it’s so tasty 🙂

LOVE this list! Whisps, nuts and dried fruits are all go-tos when I travel. I haven’t tried the Simple Mills crackers before, so I’m interested to try them out, thank you!

Hi Amanda! Glad you found the list helpful 🙂 Whisps are my FAVORITE! So addicting! Definitely get your hands on some Simple Mills crackers they are soooo good you won’t regret it

This is awesome! Thank you so much for sharing these, I am a big snack person. One of my go-to snacks is the Enlightened Bada Bean Bada Boom snack size packs!

Hi Bevan! I still have yet to try those! You just reminded me that I need to go snag some 🙂 Thank you!

Hi, I’m Charlotte!

I’m a Registered Dietitian who’s made it her mission to educate, inspire, and empower you to SHAPE your eating habits and relationship with food!

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What Is Tripe Meat? 4 Reasons to Eat This Offal

By Rachael Link, MS, RD

September 24, 2019

The thought of chowing down on a big plate of tripe can be hard to stomach for many people. For some, the taste, texture and appearance are enough to erase any appetite, while others simply find the idea of eating the stomach lining of an animal unappealing and off-putting.

However, this type of organ meat — aka offal — is actually considered a delicacy in many parts of the world and is a star ingredient featured in many Latin American, Asian, Caribbean and Middle Eastern dishes.

So what is tripe, what does it taste like and how can it benefit your health? Here’s what you need to know about this nutritious organ meat.

What Is Tripe?

So what is beef tripe exactly? According to Merriam-Webster , the official tripe definition is “ stomach tissue especially of a ruminant (such as an ox) used as food .”

These animals have multiple compartments in their stomaches that help digest their food, and the muscle tissue found between these compartments is known as tripe.

Keep in mind that this type of organ meat is different from “fish tripe,” a food that is usually made from the stomach of monkfish or other types of fish .

What Does It Taste Like?

The tripe taste is very neutral, and it’s able to easily take on the flavors of whatever other ingredients it’s cooked with. For this reason, it pairs especially well with flavorful, aromatic herbs and veggies, including garlic and onions.

Some say that the flavor is slightly similar to liver but with a more thick and chewy texture.

The texture starts to slowly soften when cooked over the course of two to three hours, which is why it’s often found in slow-cooked, simmered dishes like soups and stews.

Varieties/Types

There are several different ways to define tripe, including by specifying which animal it is derived from, such as goat, sheep, buffalo or beef tripe.

However, tripe is most commonly classified based on which stomach chamber it’s found in, each of which has a distinct taste, texture and appearance.

Here are a few of the most common types of tripe:

• Blanket tripe: Made from the lining of the first stomach compartment, or rumen, this type is flat and smooth, like a blanket.
• Honeycomb tripe: This type is made from the second stomach chamber and has a unique appearance that resembles a honeycomb. It’s among the most popular varieties because of its tender texture and unique taste.
• Omasum tripe: Often described as a mix of blanket and honeycomb tripe, this type is found in the third compartment of the stomach.
• Abomasum tripe: This type is made from the fourth stomach chamber and is considered the least commonly consumed variety.

Tripe Nutrition Facts

The tripe nutrition profile is loaded with protein, selenium, vitamin B12 and zinc, along with an assortment of other important micronutrients.

A 100-gram (3.5-ounce) serving of cooked tripe contains the following nutrients:

• 94 calories
• 2 grams carbohydrates
• 11.7 grams protein
• 4.1 grams fat
• 11.8 micrograms selenium (17 percent DV)
• 0.7 micrograms vitamin B12 (12 percent DV)
• 1.7 milligrams zinc (11 percent DV)
• 81 milligrams calcium (8 percent DV)
• 66 milligrams phosphorus (7 percent DV)
• 0.1 milligrams manganese (5 percent DV)
• 0.7 milligrams iron (4 percent DV)
• 15 milligrams magnesium (4 percent DV)

In addition to the nutrients listed above, tripe also contains a small amount of niacin, potassium, folate, pantothenic acid and vitamin E.

1. High in Protein

Like other types of offal, tripe is a great source of protein , packing a whopping 12 grams into each 3.5-ounce serving.

Protein is incredibly important to overall health. It plays a crucial role in tissue repair, metabolism, immune function and more.

Some studies also suggest that adding more protein to your diet could aid in weight loss by helping you feel fuller for longer between meals.

2. Good Source of Selenium

Selenium is a key mineral that acts as an antioxidant in the body to help neutralize free radicals and protect against cell damage and chronic disease.

According to a paper published in Lancet , low selenium status has been linked to several health problems, including decreased immune function and cognitive decline. Conversely, increasing your intake of selenium could potentially help prevent reproductive issues, autoimmune thyroid disease and even certain types of cancer.

3. Budget-Friendly

Because there is less demand for tripe and other types of offal, swapping this interesting ingredient into your diet every once in a while can be a great way to save some extra cash.

Although prices can vary based on both the variety and specific retailer, tripe is generally a much more cost-effective and budget-friendly option than expensive cuts of meat, such as steak.

4. Sustainable Food Source

Offal is a great sustainable source of food that can help reduce food waste and optimize food production.

Nose-to-tail is a movement that promotes the preparation and consumption of the entire animal, rather than simply picking and choosing from more “desirable” parts, such as the flank, ribs and round.

Unfortunately, many parts of slaughtered animals are simply discarded, leading to massive amounts of waste within the food industry. Adding tripe to your diet is a simple way to support sustainable eating and do your part in decreasing food waste.

Tripe is a difficult ingredient to prepare and consume, and its taste and texture can often be a turn-off for some consumers.

Because of its tough texture, it’s also a labor-intensive ingredient that can take several hours to fully prepare.

Furthermore, although it is a good source of several nutrients, including protein, selenium and vitamin B12, it’s also relatively high in cholesterol .

Contrary to popular belief, studies show that dietary cholesterol has minimal impact on blood cholesterol levels for most people.

However, eating too much dietary cholesterol can increase cholesterol levels in certain people who are more sensitive to its effects.

Therefore, it’s important to moderate your intake if you have high cholesterol levels or think you may be sensitive to dietary cholesterol.

Where to Buy, How to Store and How to Add to Diet (Plus Tripe Recipes)

Tripe is available at many major supermarkets, as well as specialty Asian or Latin stores. These products are generally soaked and bleached in a chlorine solution, which is used to help remove any impurities and give the meat a distinct, pale white color.

You can also purchase fresh tripe directly from your local butcher or meat market, which is typically sold unbleached.

Regardless of whether you purchase this organ meat bleached or unbleached, it’s important to rinse it carefully before preparing or consuming.

Canned, dried and frozen varieties of tripe for dogs are also available at pet stores and online retailers.

Unfortunately, fresh tripe doesn’t last long in the fridge, so unless you’re planning on using it within a day or two, it’s best to carefully wrap it and store it directly in the freezer.

There are plenty of ways to add this organ meat to your diet, and it’s enjoyed in a variety of different ways around the globe.

Fried tripe, for example, is a popular dish in the southern United States, and it’s often added to sandwiches or served as an appetizer. In Jamaica, it’s made into a stew and enjoyed alongside broad beans, while in Serbia, it’s often combined with herbs and boiled potatoes.

“Sopa de mondongo” (meaning soup with tripe in Spanish) is a staple in Latin American and Caribbean cuisine, which includes veggies like bell peppers, carrots, cabbage, celery, onions and tomatoes.

This type of organ meat is also used in many traditional Asian, African and Middle Eastern dishes, including Ojree (a Pakistani curry made with goat tripe), Soto babat (an Indonesian soup) and Mala Mogodu (a stew served in South Africa).

Need some ideas for how to incorporate this unique ingredient into your diet? Here are a few easy tripe recipes to help get you started:

• Polish Tripe Soup
• Tripe with Potatoes
• Dominican-Style Tripe Stew
• Curried Tripe and Beans

Final Thoughts

• What is tripe? This common ingredient is a type of offal, or organ meat, made from the stomach tissue of ruminant animals like cows, goats and sheep.
• There are several types available, which are classified based on which stomach compartment of the animal they are made from.
• It has a mild flavor and dense, chewy texture, so it’s best to cook slowly over long periods of time and pair with aromatic herbs and ingredients like onions and garlic.
• This type of organ meat is especially high in protein and selenium. It also contains a wealth of other micronutrients, like calcium, vitamin B12 and zinc.
• Because it’s made from parts of the animal that are often discarded, it’s also considered a budget-friendly and sustainable food source.
• However, it’s also difficult to prepare and high in cholesterol, so it’s important to moderate your intake if you have high cholesterol or are more sensitive to its effects.

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Quik Trip Nutrition Facts

Written by Kai

Modified & Updated: 01 Jun 2024

Reviewed by Sherman Smith

When you’re on the go and in need of a quick snack or refreshing beverage, QuikTrip is the go-to destination for many. With its wide range of food and beverage options, QuikTrip provides convenience without compromising on quality. But how healthy are these offerings? In this article, we’ll delve into the nutrition facts of ten popular QuikTrip items , shedding light on their ingredients and nutritional value. Whether you’re a health-conscious individual or simply curious about what you consume, this article will help you make informed choices while enjoying your QuikTrip favorites.

QuikTrip Kitchen Craveables

QuikTrip’s Kitchen Craveables line boasts a variety of mouthwatering options. From breakfast wraps to sandwiches, these items are designed to satiate your hunger on the go. Here’s a breakdown of the nutrition facts for two popular items:

Bacon, Egg & Cheese Breakfast Wrap

Serving Size: 1 wrap (174g)

Calories: 410

Total Fat: 24g

Saturated Fat: 10g

Trans Fat: 0g

Cholesterol: 190mg

Sodium: 920mg

Total Carbohydrates : 30g

Dietary Fiber: 2g

Protein: 20g

Turkey , Bacon & Cheese Sandwich

Serving Size: 1 sandwich (263g)

Calories: 580

Total Fat: 3 1g

Saturated Fat: 11g

Cholesterol: 85mg

Sodium: 1710mg

Total Carbohydrates: 47g

Dietary Fiber: 4g

Protein: 29g

QuikTrip Fountain Drinks

QuikTrip’s fountain drinks are a refreshing treat, especially on hot summer days. Let’s take a look at the nutrition facts for two popular fountain drinks:

QuikTrip Iced Tea

Serving Size: 32 fl oz

Calories: 0

Total Fat: 0g

Sodium: 20mg

Total Carbohydrates: 0g

Protein: 0g

QuikTrip Cherry Limeade

Calories: 180

Sodium: 25mg

Total Carbohydrates: 48g

Sugars: 46g

QuikTrip Fresh To-Go Salads

For those seeking a lighter option, QuikTrip offers a range of fresh salads. These salads are packed with nutrients and bursting with flavor . Let’s explore the nutrition facts for two popular salad choices:

Southwest Chicken Salad

Serving Size: 1 salad (299g)

Calories: 350

Total Fat: 19g

Saturated Fat: 7g

Cholesterol: 75mg

Sodium: 940mg

Total Carbohydrates: 24g

Dietary Fiber: 6g

Protein: 25g3.2 Garden Salad with Grilled Chicken

Serving Size: 1 salad (285g)

Total Fat: 6g

Saturated Fat: 3g

Cholesterol: 70mg

Sodium: 440mg

Total Carbohydrates: 9g

Protein: 24g

QuikTrip Roller Grill Delights

QuikTrip’s roller grill is famous for its assortment of flavorful snacks . Here are the nutrition facts for two roller grill items:

Jumbo Hot Dog

Serving Size: 1 hot dog (158g)

Calories: 360

Total Fat: 25g

Trans Fat: 1g

Cholesterol: 50mg

Sodium: 890mg

Total Carbohydrates: 26g

Dietary Fiber: 1g

Protein: 9g

Cheddar Cheeseburger RollerBite

Serving Size: 1 RollerBite (102g)

Calories: 340

Total Fat: 26g

Cholesterol: 45mg

Sodium: 580mg

Total Carbohydrates: 17g

Protein: 12g

QuikTrip Classic Sodas

Quench your thirst with QuikTrip’s classic soda offerings. Below are the nutrition facts for two beloved soda flavors :

QuikTrip Classic Cola

Serving Size: 12 fl oz

Calories: 150

Sodium: 45mg

Total Carbohydrates: 41g

Sugars: 41g

QuikTrip Classic Root Beer

Sodium: 50mg

In conclusion, QuikTrip offers a wide range of food and beverage options to accommodate different tastes and preferences. By being aware of the nutritional facts of these items, you can make informed decisions that align with your health goals. Remember, moderation is key when enjoying your favorite QuikTrip treats. So, the next time you stop by a QuikTrip, you can indulge while keeping nutrition in mind.

Frequently Asked Questions (FAQs)

Are there any vegetarian options available at quiktrip.

Yes, QuikTrip offers a variety of vegetarian options. Their fresh to-go salads and fountain drinks are excellent choices for vegetarians.

Can I customize my QuikTrip order to reduce sodium or sugar content?

Absolutely! QuikTrip allows customization of their menu items, giving you the freedom to adjust ingredients according to your preferences.

Are there gluten-free options available at QuikTrip?

QuikTrip does offer some gluten-free options. You can explore their fresh to-go salads or consult their staff to find suitable choices.

Does QuikTrip provide nutritional information for all their menu items?

Yes, QuikTrip aims to provide transparency to its customers. Nutritional information for most menu items is available on their website and at their stores.

Can I find healthier alternatives for the Roller Grill items at QuikTrip?

While the roller grill items may not be the healthiest options, QuikTrip also offers fresh salads and a variety of snacks that cater to different dietary preferences and nutritional needs.

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6 Tips for How to Eat Healthy While Traveling to Maintain Your Fitness Goals

Traveling doesn't have to spell the end of your nutrition plan and fitness gains..

When you’re working towards a fitness goal, traveling can throw a wrench into your progress and habit of eating healthy. You might have less control over what food you have access to and less time to train. If you’ve got long days on transportation, you’re more sedentary than usual. Enter new and different foods in different locations, and traveling can be a recipe for stress.

Zoom out and look at your overall lifestyle before your trip. Because your fitness goals may be as different as maintaining muscle, building muscle , or fat loss, eating “healthy” looks different for everyone. When traveling, think of healthy eating as roughly sticking to your nutrition goals. Go in with a plan for substitutions, but stay flexible to help maintain your long-term habits. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Preparations to Eat Healthy While Traveling

Tools to eat healthy while traveling, how to eat for hypertrophy while traveling, how to eat for maintaining muscle mass while traveling, how to eat for losing body fat while traveling.

Before you head out on your trip, gather as much information as you can about what you’ll be able to control so you can go in with a plan.

Hotel Room Hacks

Are you going to have access to a kitchen , or even a small refrigerator? Find out the situation in advance. You can bring protein-rich snacks , fresh fruits and veggies, or even pre-made smoothies to store in the fridge. 

No fridge? No problem. You can bring non-perishable items (think: protein bars and nuts) to supplement the rest of your day when you may have less control over what you’re eating. 

In the case that it’s not feasible to pack these things with you, check if there are any grocery stores near where you’re staying . If accessible, you can plan to buy your own goodies when you get there. 

Bringing a refillable water bottle is a great way to stay hydrated on your travels . If you have access to safely drinking tap water, you can refill it throughout your day for free. If you’re going somewhere that you’ll need bottled water, add “buy water” to your daily to-do list on your trip . Stock up on water bottles to have in the place you’re staying, or buy a gallon and refill your reusable bottle.

Research Restaurants

Sometimes part of the fun of traveling is trying new restaurants and food. Allow yourself the flexibility to enjoy and be present, but a little planning in advance may help ease your stress . If you’ve chosen some places you’d like to try, you can be intentional with your nutrition during the rest of the day.

Think about the 80/20 rule , where 80 percent of the time you’ll fill up on foods like fruits, veggies, and protein , whereas 20 percent of the time you’re more flexible. If you’re in Italy and you’re going to have pasta, wine , and tiramisu for dinner, consider loading up on veggies and protein earlier in the day. 

This way, your body still gets what it needs. You can then relax for your delicious meal at night. 

Following the 80/20 rule — sticking closely to the plan 80 percent of the time — can help you stay flexible and enjoy unexpected changes to your regular eating habits . ( 1 ) Here, you’ll get the tools you need for that 80 percent.

Count Calories, Or Don’t

For people with a history of disordered eating , there are resources to keep track of what you’re eating without getting into the numbers . One helpful way is to use the size of your palm, fist, and fingers to measure your portions .

For example, portion out your plate with half fruits and vegetables . Then go for a fistful of starches, a palm-sized portion of protein, and one or two thumb-sizes of fats. This can give you a visual guide for eating what you need without dipping into any numbers.

If it’s safe for you to count calories , check out BarBend ’s calorie calculator to get specific about your goals. 

Calorie Calculator

Your daily calorie needs: calories per day.

Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity.

With this tool, you can adjust the amount of activity you’re doing — so if you’re going to be a little less active while traveling, you can account for that here.

Remember that your body still needs energy from food , even if you’re not training as hard as usual. Use your calories as a rough guideline when you’re able to control what you’re eating, and stay flexible when you’re not.

Macronutrient Calculator

Macronutrients : protein, carbs, and fats . When traveling, if you’re going to be eating out more, you can assume you’ll be getting some more fats than usual from the oil and butter used to prepare foods. Here’s a rule of thumb for how many macronutrients athletes may need per day:

• 1.5-2 grams of protein per kilogram of body weight 
• 5-8 grams of carbohydrates per kilogram of body weight
• 0.5-1 gram of fat per kilogram of body weight

BarBend has a macronutrient calculator you can use to check out your body’s needs based on your goals.

Total Calories: Per Day

You can adjust your activity level if you’re going to be moving a little less, so take advantage of that feature when you’re on the road.

Protein Calculator

When it comes to macronutrients, carbs and fats are readily available when traveling. You may need to get a little more intentional about getting adequate protein while you’re away from your kitchen . 

Check out BarBend ’s protein intake calculator below to get a good estimate of what works best for your body and goals.

Protein Intake Calculator

Total calories: 1699 per day.

Prioritizing protein while traveling can have a positive impact on how you feel . Getting plenty of it at breakfast can keep you full longer. If you’re having a meal that’s focusing on carbs and fats, enjoy and try to get your protein needs in, as well. If you can’t, remember the 80/20 rule and try to get back to it tomorrow.

Hydration Needs

Staying hydrated while traveling and away from your normal routine can help you eat healthier (i.e., stick to your nutrition goals), as well. Being hydrated basically means getting enough fluids to replace the water you’re losing. ( 2 )

If you’re drinking less water than usual, you may mistake your hunger for thirst . Or, you might be both hungry and thirsty — not a great combination for your mood or your goals.

Either way, it’s helpful to drink water when you feel thirsty, even if you’re going to be having other drinks while traveling.

If you’re on a muscle-building journey , your nutrition calls for a surplus of calories (in combination with hypertrophy training ). If you’re looking to keep making gains while traveling, plan ahead on how you’ll be training while you’re away.

High Calorie, Low Volume

When you’re really into bulking season , you can feel like you’re eating a ton of food all day. If you need to condense that while you’re away, opt for foods with higher calories that create less volume . If you want to grab a protein shake after a workout , choose one with a variety of nutritious ingredients.

• Aim for high-calorie protein smoothies with filling ingredients (think nut butters or avocados ) to get macros and calories efficiently.
• Prepare your own mix of nuts and fruits to get healthy fats and satiating calories between meals .
• Restaurant meals often have high-carb and low-protein meals, so plan ahead and order extra protein if you need to modify your meal.

Pack Extra Protein (Literally)

When you’re on the go, you might not have the same kind of access to food prep that you have at home. Helpful snacks like protein bars or high-quality jerky can come in handy to supplement the rest of what you’re eating while traveling. Your body may react differently if you’re not used to eating processed foods, so stay aware of how you feel , and keep up your water intake when you feel thirsty.

• Choose high-quality protein bars, jerkies, or canned tuna to have in your room or wherever you’re staying.
• If you have access to a refrigerator, stock up on more protein-rich foods like pre-made protein shakes , full-fat Greek yogurt (dairy or non-dairy), hard-boiled eggs , and sliced turkey and cheese.
• Be sure to hit your training goals while you continue eating for gains . Depending on what equipment you have access to, opt for different hypertrophy workouts on the go, from muscle-building workouts with dumbbells and bodyweight-only hypertrophy sessions .

When your goal is maintaining muscle mass , you’re looking to eat around your maintenance level to preserve your muscle while potentially avoiding body fat gain. The 80/20 rule can apply here. While traveling, stick to your usual food choices as much as possible for 80 percent of your day, and allow 20 percent of room for flexibility . 

Consider getting a to-go box to have some goodies for your next meal instead of eating past the point of being full in one sitting.

While you have plenty of options to keep weight training while you’re traveling, you can also take this as a chance to try some different movement practices . Adding more movement to your days can also give you more flexibility with what you’re eating. You don’t need to burn extra calories if you’re eating differently, but it can be something to play with. 

Prioritize Protein

If you’re eating a lot of meals out, you can use your hand to measure portions and stay roughly within your normal macros and calorie goals . Be sure your meals include a good source of protein to help you hang onto your muscle.

• Practice the 80/20 rule — maybe lunch is a big salad with a good protein source, and dinner is something heavier. 
• Look for on-the-go protein options if you’re on a long road trip. Convenience stores often have protein packs with different sources or even pre-made protein shakes . 
• If you’re training, try to time your pre- and post-workout meals roughly the same as you would in your everyday life. Stick with your macros as best as you can, but be flexible with your food choices and work with what’s available.

Vary Your Movement

Depending on what kind of trip it is, maybe you’re going to be hiking, surfing, or swimming . If it’s a business trip to a new city, you can spend some more time walking to explore. And if you’re relaxing at a home with family for the holidays , try out a virtual yoga class , or take a jog around the neighborhood.

• Try to aim to get your 10,000 steps in per day. ( 3 ) If you’re sitting a lot while traveling, your body will thank you for getting a walk or run in when you arrive at your destination.
• If you’re taking a break from training , traveling is a great time to do some mobility work. 
• When you do try out some more cardio-heavy activities, be sure to drink your water to replace all that you lost in your sweat session .

[RELATED: Best Mobility Workouts ]

Losing body fat requires using more energy than what you take in each day . If you’ve been following a balanced eating plan, getting away from your kitchen may be a little worrisome. You can keep losing body fat while traveling, or you can take a little break to give your mind and body a chance to reset. ( 4 )

Balance Your Day

Unless you have a medical reason, you may want to avoid restricting foods or food groups for fat loss, since inflexible restriction strategies generally lead to long-term weight gain . ( 5 ) If you’re tracking calories, stick with roughly the same intake you’ve been tracking at home. 

Say that you normally eat three balanced meals and two snacks per day. Aiming to do something similar while traveling may be difficult, especially if you need to get all of your food from somewhere other than your own kitchen . Think of your usual habits as a total amount of food for the day, and split it up as you see fit. 

• Eat a protein-rich breakfast to keep you full during the day. If you know you’re going to have a big meal and dessert after dinner, consider having something light for lunch. But, even if you set up a perfectly balanced plan, if you end up hungry in the middle of the day, it’s often most sustainable to grab something to satiate yourself. 
• Stay as active as you can, if you have the energy. Get your steps in, take walks, or do a quick bodyweight workout in your room before your day starts. Maybe you want to try a new workout class in a new place. Or, rest , if that’s what your body or training program is calling for.
• No need to stress if you go over your calorie targets — you can get back on track at the next meal.

Choose Liquids Wisely

If you’re going into your travels with fat loss in mind and are going to be watching your calorie intake, liquids are a great place to cut back without losing out on trying a new experience. 

• If you’re a coffee drinker , try out a black coffee or use a little non-dairy milk in the morning. This will keep your beverage calories low, setting you up for a flexible day, but also give you a chance to try something delicious in a new place.
• Go for green juices or smoothies without any added sugars to keep your veggie intake high. Green smoothies are a great way to quickly pack protein and vegetables in a convenient drink, and you can keep the calories moderate.
• When ordering food at a restaurant, you can ask for your meal to be prepared with less oil, butter, dressing, or sauce — if you want to. It’s also perfectly fine to enjoy it the way it comes. But, this is another spot where you may be able to cut some calories while maintaining the flavor and experience.

When losing body fat, it’s easy to get wrapped up in how much you can cut out of your diet. While traveling , take this chance to see what you can add in to stick to your goals and enjoy your food. Get local salads and fish, enjoy smoothies from local shops, and sip the greatest local coffee you can find.

Travel Safely, Eat Well

Healthy is not a one-size-fits-all term. Eating healthily for someone who’s trying to bulk means something much different than eating healthily for someone trying to lose weight sustainably. 

When you’re specific about your goals and habits, you can take those things with you on your travels. Try to roughly stick to your unique nutritional goals and needs while traveling. Allow for flexibility, stay active if you want to, and drink plenty of water. You’ll be back in your gym and your kitchen before you know it.

• Skerrett PJ, Willett WC. Essentials of healthy eating: a guide. J Midwifery Womens Health. 2010 Nov-Dec;55(6):492-501.
• Cheuvront SN, Kenefick RW. Am I Drinking Enough? Yes, No, and Maybe. J Am Coll Nutr. 2016;35(2):185-92.
• Choi BC, Pak AW, Choi JC, Choi EC. Daily step goal of 10,000 steps: a literature review. Clin Invest Med. 2007;30(3):E146-51.
• Peos JJ, Helms ER, Fournier PA, Krieger J, Sainsbury A. A 1-week diet break improves muscle endurance during an intermittent dieting regime in adult athletes: A pre-specified secondary analysis of the ICECAP trial. PLoS One. 2021 Feb 25;16(2):e0247292.
• Palascha A, van Kleef E, van Trijp HC. How does thinking in Black and White terms relate to eating behavior and weight regain? J Health Psychol. 2015 May;20(5):638-48.

Featured Image: PintoArt / Shutterstock

About Jesse Zucker, NCSF CPT, CNC, RYT 200

Jesse Zucker (they/them) is a National Council on Strength and Fitness (NCSF) Certified Personal Trainer, 200 Hour Certified Yoga Instructor, and Precision Nutrition Certified Coach. Jesse trained at Equinox in NYC and now trains private clients virtually and in the Washington, DC area. Jesse specializes in teaching clients to build body awareness, strength, mobility, and sustainable healthy habits. Jesse is also a freelance writer and an actor with a B.A. in Creative Writing and Film Studies from New York University.

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Precision Nutrition: A Review of Personalized Nutritional Approaches for the Prevention and Management of Metabolic Syndrome

Juan de toro-martín.

1 Institute of Nutrition and Functional Foods (INAF), Laval University, Quebec City, QC G1V 0A6, Canada; [email protected]

2 School of Nutrition, Laval University, Quebec City, QC G1V 0A6, Canada

Benoit J. Arsenault

3 Department of Medicine, Faculty of Medicine, Laval University, Quebec City, QC G1V 0A6, Canada; [email protected]

4 Quebec Heart and Lung Institute, Quebec City, QC G1V 4G5, Canada; [email protected]

Jean-Pierre Després

5 Department of Kinesiology, Faculty of Medicine, Laval University, Quebec City, QC G1V 0A6, Canada

Marie-Claude Vohl

The translation of the growing increase of findings emerging from basic nutritional science into meaningful and clinically relevant dietary advices represents nowadays one of the main challenges of clinical nutrition. From nutrigenomics to deep phenotyping, many factors need to be taken into account in designing personalized and unbiased nutritional solutions for individuals or population sub-groups. Likewise, a concerted effort among basic, clinical scientists and health professionals will be needed to establish a comprehensive framework allowing the implementation of these new findings at the population level. In a world characterized by an overwhelming increase in the prevalence of obesity and associated metabolic disturbances, such as type 2 diabetes and cardiovascular diseases, tailored nutrition prescription represents a promising approach for both the prevention and management of metabolic syndrome. This review aims to discuss recent works in the field of precision nutrition analyzing most relevant aspects affecting an individual response to lifestyle/nutritional interventions. Latest advances in the analysis and monitoring of dietary habits, food behaviors, physical activity/exercise and deep phenotyping will be discussed, as well as the relevance of novel applications of nutrigenomics, metabolomics and microbiota profiling. Recent findings in the development of precision nutrition are highlighted. Finally, results from published studies providing examples of new avenues to successfully implement innovative precision nutrition approaches will be reviewed.

1. Precision Nutrition

The road to tailored dietary advices.

One of the ultimate goals of the promising field of precision nutrition is the design of tailored nutritional recommendations to treat or prevent metabolic disorders [ 1 ]. More specifically, precision nutrition pursuits to develop more comprehensive and dynamic nutritional recommendations based on shifting, interacting parameters in a person’s internal and external environment throughout life. To that end, precision nutrition approaches include, in addition to genetics, other factors such as dietary habits, food behavior, physical activity, the microbiota and the metabolome. Following the completion of the mapping of the Human Genome, a cumulative number of association studies have been performed in order to identify the genetic factors that may explain the inter-individual variability of the metabolic response to specific diets. In this sense, while numerous genes and polymorphisms have been already identified as relevant factors in this heterogeneous response to nutrient intake [ 2 , 3 , 4 , 5 , 6 , 7 ], clinical evidence supporting these statistical relationships is currently too weak to establish a comprehensive framework for personalized nutritional interventions in most cases [ 8 ]. Thus, although most of findings on this topic are still relatively far from giving their fully expected potential in terms of translation and application of this knowledge to precision nutrition [ 9 ], some of them have been successfully developed in both the public and the private sectors. On one hand, the hypolactasia diagnosis [ 10 ], the celiac disease ruling out [ 11 ] or the phenylketonuria screening [ 12 ], have allowed the implementation of tailored nutritional advices based on genetic makeup for years, i.e., avoiding lactose-, gluten- and phenylalanine-containing products to at-risk individuals. On the private sector, many companies are already offering genetic tests to customize diets based on the individual response to specific nutrients. For instance, that is the case of genetic tests based on the specific metabolism of caffeine (slow or fast metabolizers) [ 13 , 14 ], the predisposition to weight gain by saturated fat intake [ 15 , 16 ], or the increased risk of developing hypertension by high salt intake [ 17 , 18 ], among others. Together, these nutritional recommendations solely based on genetic background represents a straightforward approach to the concept of personalized nutrition. Although quite similar to the concept of precision nutrition, and sometimes interchangeable, the latter makes reference to a conceptual framework covering a wider set of individual features allowing an effective and dynamic nutritional approach [ 1 ]. Thus, while personalized nutrition based on genes is already being implemented successfully based on numerous research studies, such as the ones above mentioned, precision nutrition may still lack sufficient evidence for full implementation given its complexity, as will be reviewed below.

Regarding obesity and metabolic syndrome, recent published studies focusing on gene-environment interactions have revealed important insights about the impact of macronutrient intake in the association of genetic markers with metabolic health, fat mass accumulation or body composition. This is broadly relevant in precision nutrition, since results from these studies, focused on macronutrient intake, open the door to tailor efficiently diets based on the individual genetic makeup. In this regard, recent work by Goni et al. [ 19 ] analyzed the usefulness of a genetic risk score (GRS) on obesity prediction, and more interestingly, the impact of macronutrient intake in the predictive value of this GRS. The GRS was built as an additive summary measure of a set of 16 genetic variants (according to the number of risk alleles for each variant) previously associated with obesity (rs9939609, FTO ; rs17782313, MC4R ; rs1801282, PPARG ; rs1801133, MTHFR and rs894160, PLIN1 ) and lipid metabolism disturbances (rs1260326, GCKR ; rs662799, APOA5 ; rs4939833, LIPG ; rs1800588l, LIPC , rs328, LPL ; rs12740374, CELSR2 ; rs429358 and rs7412, APOE ; rs1799983, NOS3 ; rs1800777, CETP and rs1800206, PPARA ). After the validation of the GRS, i.e., high risk group (subjects having more than 7 risk alleles) showing increased body mass index (0.93 kg/m 2 greater BMI), body fat mass (1.69% greater BFM), waist circumference (1.94 cm larger WC) and waist-to-hip ratio (0.01 greater WHR), significant interactions between macronutrient intake and GRS prediction values were observed. For instance, higher intake of animal protein was significantly associated with higher BFM in individuals within the high-risk GRS group (P interaction = 0.032), whereas higher vegetable protein consumption showed a protective effect among subjects in the low-risk group (P interaction = 0.003), as these individuals were characterized by a lower percentage of BFM [ 19 ]. Similar trends were reported by Rukh et al., where total protein intake was found to modulate GRS association with obesity in women (P interaction = 0.039) [ 20 ]. Other studies on gene-macronutrients interactions, in which a GRS developed on the basis of BMI-associated single nucleotide polymorphisms (SNPs) was used, have revealed that high intake of sugar-sweetened beverages [ 21 , 22 , 23 ], fried foods [ 24 ] or saturated fatty-acids [ 25 ] are also able to modulate the risk to develop obesity. Altogether, these results suggest that the accumulation of common polymorphisms at loci known to influence body weight may influence one’s predisposition to gain weight when exposed to certain types of diets.

Over the past recent years, it has become increasingly evident that the assessment of dietary patterns provides a more reliable picture of real food intake compared to the assessment of macronutrients intake considered in isolation. In this regard, a recent work focused on the effect of the obesity-associated MC4R gene on metabolic syndrome has revealed a relevant gene-diet interaction with dietary patterns [ 26 ]. In this case-control study, participants with metabolic syndrome from the Tehran Lipid and Glucose Study [ 27 ] were randomly matched with controls by age and sex, leading a total of 815 pairs. Healthy and western dietary patterns were identified by factor analysis based on 25 food groups extracted from a 168-item semi-quantitative food frequency questionnaire (FFQ). The healthy dietary pattern was characterized by high intake of vegetables, legumes, low fat dairy, whole grains, liquid oils and fruits, while the western dietary pattern consisted of high intake of soft drinks, fast foods, sweets, solid oils, red meats, salty snacks, refined grains, high fat dairy, eggs and poultry. Results from this study revealed that carriers of the rare allele in the MC4R gene and having the highest score of the western dietary pattern had increased risk (odds ratio—OR) of developing metabolic syndrome ( OR = 1.71 (1.04–2.41); P trend = 0.007), as compared to those having lower scores [ 26 ]. Similar gene-dietary pattern interactions were revealed in another study linking GRS with WHR and BMI, and different diet scores, ranging from healthier (whole grains, fish, fruits, vegetables, nuts/seeds) to unhealthier (red/processed meats, sweets, sugar-sweetened beverages and fried potatoes) [ 28 ]. Results from this study, where more than 68,000 participants from 18 different cohorts were used, showed nominally significant associations between diet score and WHR-GRS, with stronger genetic effect in subjects with a higher diet score (β interaction (SE interaction ) = 4.77 × 10 −5 (2.32 × 10 −5 ); P interaction = 0.04), i.e., consuming healthier diets [ 28 ].

As above mentioned, the scientific community generally agrees that the future of precision nutrition will not be solely based on nutrigenetics [ 29 ]. Clearly, factors beyond genetics also need to be considered when designing personalized or tailored diets. In this regard, the usefulness of tailored dietary advices to adequately anticipate individual responses to nutritional intakes is one of the main goals of precision nutrition. In order to attain this goal, and as illustrated in the precision nutrition plate ( Figure 1 ), determinants not only related to nutritional or genetic factors, e.g., lifestyle including physical activity (PA) habits, metabolomics or gut microbiomics, are also emerging as significant contributors that merit consideration in the field of precision nutrition [ 30 , 31 , 32 ].

The precision nutrition plate . A schematic representation of the main factors worth to consider when approaching precision nutrition.

This is the case of a recent study where the power of a machine-learning algorithm to predict postprandial glucose levels was tested [ 33 ]. In this study, the ability of an algorithm to forecast postprandial glycaemia as well as an expert-based prediction was reported. To do that, the high inter-individual variability of postprandial glycemic response was first revealed by using subcutaneous sensors that accurately monitored glucose levels (every 5 min during 7 full days) in a cohort of 800 subjects, resulting in over 1.5 million glucose measurements, corresponding to nearly 47,000 real-life meals and over 5000 standardized meals. A comprehensive profiling including data derived from a FFQ, sleep and PA habits, medical histories, anthropometric measures, blood tests and microbiota profiling was assessed for each participant. These features were then included in the prediction algorithm, which was first tested in the cohort of 800 subjects and further successfully validated in an independent cohort of 100 patients. Further analyses allowed the quantification of the partial contribution of each parameter of the algorithm, from meal nutrient content (carbohydrates, fat, dietary fibers, sodium) to microbiome-based features, in the prediction of postprandial glucose levels. Finally, the predictive performance of the algorithm was examined in a two-arm blinded randomized controlled trial with 26 new participants. In the first arm, after the 1-week profiling, 12 participants were sequentially assigned to an unhealthy or a healthy diet according to the postprandial glycemic responses predicted by the algorithm for each participant. In the second arm, 14 participants followed the same unhealthy and healthy diets, but dietary advices were given by a registered dietitian and a scientist experienced in analyzing continuous glucose monitoring data. The tailored dietary advice in both the predictor and the expert arms resulted in a significant decrease of postprandial glucose levels when participants were assigned to the healthy diet. More specifically, the correlation between postprandial glucose levels measured during the profiling and the intervention weeks was 0.7 in the expert arm, and it reached 0.8 with the algorithm-predicted values. These results, in spite of providing support for the potential of this personalized nutrition approach, should be taken with caution until further studies are completed, since some observations mainly concerning the inter-individual variability in glycemic responses have been recently pointed out [ 34 ]. In any case, such an innovative prediction algorithm, which utilizes clinical, nutritional and lifestyle variables, as well as microbiome profiles as input parameters, exemplifies the great possibilities offered by these sophisticated methods for the further implementation of precision nutrition.

According to the International Society of Nutrigenetics/Nutrigenomics (ISNN), the future of precision nutrition should be discussed at three levels: stratification of conventional nutritional guidelines into population subgroups by age, gender and other social determinants, individual approaches issued from a deep and refined phenotyping, and a genetic-directed nutrition based on rare genetic variants having high penetrance and impact on individuals’ response to particular foods [ 29 ] ( Figure 2 ). This categorization of precision nutrition pillars includes a more in-depth exploration of the challenges that nutrition science must face in next years to evolve in the context of an increasing prevalence of obesity and associated metabolic disorders, resulting largely from the wide-scale adoption of unhealthy feeding behaviors in an obesogenic food environment in which it has become increasingly difficult to adhere to healthy dietary patterns.

The three levels of precision nutrition according to the International Society of Nutrigenetics/Nutrigenomics (ISNN) [ 29 ].

In this regard, a better understanding of the inter-individual variability in the response to diet has been recently identified by the American Society of Nutrition (ASN) as one of the six top research priorities to be addressed in nutrition science to face the forthcoming challenges in population health management [ 35 ]. Moreover, the ASN has identified the required tools to attain these research needs for enabling an accurate nutritional impact prediction on health (omics technologies), an enhanced patient information survey (bioinformatics and database management), and a suitable assessment of disease progression and patient response to a nutritional treatment (biomarkers, metabolomics, etc.).

This paper will review the recent advances in the field of precision nutrition, with special emphasis on the novel approaches of dietary habits assessment, food behavior evaluation, PA monitoring, as well as on the novel techniques applied to deep phenotyping, metabotyping and microbiota profiling.

2. Dietary Habits

Fine-tuning adherence.

The main goal sought with nutritional interventions is to assess potential associations between feeding behaviors and metabolic outcomes such as body composition, insulin sensitivity and markers of the lipoprotein-lipid profile. These potentially causal relationships should then enable to draw conclusions on the clinical relevance of specific nutritional recommendations for population subgroups. Unfortunately, one of the most common obstacles that nutritional science needs to tackle when exploring such associations is that conventional nutritional intervention studies often lack the power to detect subtle effects of diet on metabolic parameters, either because of the short duration of such studies or by the small number of participants involved [ 36 ]. The problem resulting from lack of statistical power may be amplified by several additional issues among which inter-individual variability and limited adherence evaluation stand out as potential determinants of modest study outcomes and underestimation of diet effects [ 37 ]. Regarding the impact of nutrition on genetic makeup and vice versa, the capacity to accurately monitor food and energy intake remains a major challenge in precision nutrition research.

A better characterization of dietary habits throughout an intervention study will ultimately increase one’s chance of generating clear findings. This implies, however, thorough data acquisition in terms of individual food consumption and other factors that could affect adherence evaluation of a particular intervention [ 38 ]. The limitations of subjective and memory-based dietary assessment methods (M-BM), such as FFQ, 24-h dietary recall (24H), dietary record (DR) and dietary history (DH) have been known for a long time [ 39 ] and continue to be questioned today [ 40 ], with under- or over-reporting not being accounted for in many studies, which may lead to biased results in nutritional intervention studies. Other than recall bias inherent in self-reported data, limitations shown by subjective dietary assessment methods comprise the high cost and time-consuming of DH and of multiple 24H and DR, which could also drive to unintentionally changes in participants’ diet due to repeated measurements [ 41 ]. Since a reliable dietary assessment is key for interpreting diet-induced metabolic outcomes, many approaches aimed at overcoming these issues from different perspectives have been proposed.

Two examples of novel dietary adherence methods are the Mediterranean Diet Adherence Screener (MEDAS) [ 42 , 43 ] and the Mediterranean Lifestyle index (MEDLIFE) [ 44 ]. The MEDAS consists of a simple 14-point-instrument to overcome the classical time-consuming FFQ. This time saver questionnaire allows a more robust estimation of Mediterranean diet adherence that can be used in clinical practice. The final MEDAS score ranges from 0 (worst adherence) to 14 (best adherence), according to 9 items from a previously validated index [ 45 ], plus three questions on Mediterranean food consumption frequency (nuts per week, sugar-sweetened beverages per day, and tomato sauce with garlic, onion and olive oil per week), and two more questions about Spanish Mediterranean food intake habits (olive oil as the principal source of fat for cooking and preference of white meats—chicken, rabbit, turkey—over red meats—beef, pork, etc.). The MEDAS has been validated within the Prevención with Dieta Mediterránea (PREDIMED) study [ 46 ], a primary prevention nutrition-intervention trial that will be presented below. Using a holistic approach, the MEDLIFE index is the first to include PA and social interaction to the classical assessment of food consumption [ 44 ]. The MEDLIFE index has been validated with previous diet quality indices, the Alternate Healthy Eating Index (AHEI) [ 47 ], the alternate Mediterranean Diet Index (aMED) [ 48 ] and the MEDAS [ 42 ], and it consists of 28 items divided into three blocks. The first two blocks are dedicated to estimate food consumption frequency and Mediterranean dietary habits, such as the previous MEDAS index [ 43 ]. The third block consists of six items that include information about PA (more than 150 min/week or 30 min/day jogging, walking quickly, dancing or doing aerobics) and social habits (time spent sitting, watching television or in front of a computer, sleeping or socializing with friends). The MEDLIFE index is the first to measure other variables beyond food consumption that are part of the Mediterranean lifestyle and it is expected to help in the refinement of association testing between metabolic diseases and diet/lifestyle, as well as in the improvement of measuring adherence to a Mediterranean lifestyle.

Some authors have proposed that more complex and sophisticated statistical methods may help monitoring the adherence of patients to a nutritional intervention, which would lead to a more accurate detection of the potential associations between dietary interventions and metabolic improvements. In this regard, Sevilla-Villanueva et al. [ 49 ] have recently reported that adherence evaluation through trajectory analysis allows researchers to observe how study participants evolve during a nutritional intervention depending upon their assigned nutritional group. This artificial intelligence-based approach considers an initial classification of individuals according to the Integrative Multiview Clustering [ 50 ], which uses 65 parameters divided in two blocks to group individuals. These two blocks are the baseline block, describing the health condition (biometric measures, tobacco and drug consumption, socio-demographic characteristics, diseases and biomarkers) and the habits block, which describes food habits and PA. This clustering process is performed at the beginning and at the end of the study, creating a trajectory map showing how the individuals belong to one or other final class by observing changes in diet indicators and depending on the initial state and the assigned intervention. Adherence to the intervention was tested in a randomized, parallel, controlled clinical trial with three dietary interventions (Mediterranean diet plus virgin or washed olive oil, and a control group with habitual diet) [ 51 ] where the previously mentioned MEDAS was used to assess individual diet scores [ 42 ]. By using this approach, researchers are able to unmask dietary changes within a given intervention group and to discriminate participants according to their particular diet trajectories during the study, and not only by their assigned intervention groups. This type of study allows a more specific evaluation of adherence and a more accurate characterization of the impact of the intervention. In any case, the application of these algorithms will likely continue to be influenced by inadequate self-reported-based estimates of energy intake that are, after all, the input parameters of such sophisticated algorithms [ 52 ]. In this sense, a recent study has revealed that energy intake under-reporting keeps being a major concern in nutrition research, regardless of self-reporting method [ 53 ]. In this study, a total of 200 men and women from the SCAPIS study (Swedish CArdioPulmonary bioImage Study) [ 54 ], and aged 50–64 years were recruited and invited to complete a rapid FFQ (the MiniMeal-Q) and a 4-day web-based food record tool (the Riksmaten method). Reported energy intake by the MiniMeal-Q and the Riksmaten method were tested against total energy expenditure measured with the double-labelled water technique in 40 participants. Both methods are widely used in national dietary surveys in Sweden and in large-scale epidemiological studies, and have been partially validated. Results of this study showed that both methods displayed a similar degree of energy intake under-reporting, with a reporting accuracy of 80% and 82% for the for MiniMeal-Q and the Risksmaten methods, respectively [ 53 ].

Aiming at a better standardization of adherence monitoring in restricted and free-living individuals, self-reported assessment methods should then be used with caution, and priority should be given to the development of alternative techniques to assess food and energy intake. In this regard, new methods to measure food consumption in a more accurate way are emerging and being validated. A food image-based method, called the Remote Food Photography Method (RFPM) [ 55 ], has been recently validated for measuring energy and nutrient intake [ 56 ] and has been proposed as a cheap, easy, and reliable method for detecting individual adherence better than classical FFQ. This method involves participants capturing images of their meals and plates waste with a phone camera. These images are further sent to a server where energy and nutrient intake are estimated by validated methods [ 55 ]. Another method based on wrist motion tracking aims to give consistent energy intake measurements from daily living by monitoring food bites thanks to a wearable (watch-like) device coupled with a micro-electro-mechanical gyroscope [ 57 ]. Although these methods still need to be fine-tuned, they appear to be promising for the optimization of dietary monitoring focused on estimated energy intake and to assess adherence to a nutritional intervention.

Innovative and sophisticated tools to estimate food and energy intake are expected to be further improved and validated, while more precise devices and techniques such as the above mentioned must be developed. Further research is also needed to test whether these high-tech methods can be widely used in free-living subjects [ 58 ].

3. Food Behavior

Foodstyle monitoring.

In addition to the measurement of total food intake, additional key aspects concerning precision nutrition that must be considered are, for instance, the frequency at which we consume foods throughout the day, the time we have lunch or dinner, and our snacking habits. Again, relying on methods able to collect accurate and valid clinical observations are key priorities as we strive to obtain reliable research results that will ultimately lead to unbiased interpretations.

Innovative technologies in this area are being developed, such as the Universal Eating Monitor (UEM), a table-embedded scale able to precisely quantify the amount of food consumed by a given person over time [ 59 ]. Initially conceived to monitor unrestricted eating, currently existing algorithms can be used only under restricted laboratory conditions. Nevertheless, the ability of the UEM to monitor different eating behavior parameters such as eating rate, bite size or food-to-drink ratio makes this tool a potentially useful device in precision nutrition. Accordingly, the Automatic Ingestion Monitor (AIM) is a wearable device designed to monitor the food intake behavior, such as snacking, night eating or weekend overeating, and analyze eating behavior in free living conditions [ 60 ]. In this regard, the AIM uses three different sensors (jaw motion, hand gesture and accelerometer) that allow obtaining reliable eating behavior measurements. These systems are two examples of how technology can be implemented to account for inter-individual differences in feeding behavior.

One important aspect of food behavior lies in its interaction with the circadian system, a physiological internal clock working autonomously with rhythms and oscillators synchronized by external time cues, and regulating a variety of physiological functions [ 61 ]. Several authors have already shown the relevance of the circadian system in human nutrition. Results from the ONTIME study, a clinical trial focused on the interaction between meal timing, genetics and weight loss showed that carriers of variants at the PLIN1 locus exhibited lower weight loss within individuals assigned to the group of late lunch eaters (after 15:00), as compared to early lunch eaters (before 15:00) (7.21 ± 0.67 kg vs. 10.63 ± 0.56 kg; p = 0.001) [ 62 ]. Other food behaviors, such as frequent snacking have also been pinned down to genetics. Garaulet et al. reported that carriers of PER2 variants displayed extreme snacking, suffered from diet-induced stress and bored-eating, among other behavior atypical patterns [ 63 ]. Results of two other recent studies have underscored the relevance of genes linked to the circadian clock in scheduled food behavior. For instance, significant interactions between specific gene variants within the CLOCK [ 64 ] and the CRY1 [ 65 ] circadian genes, with low-fat diet and carbohydrate intake, respectively, have been identified.

In the first study, the interaction between SNPs at the CLOCK locus (rs1801260, rs3749474, rs4580704) with a Mediterranean diet and a low-fat diet was tested in 897 patients with coronary heart disease from the Coronary Diet Intervention with Olive Oil and Cardiovascular Prevention (CORDIOPREV) clinical trial (ClinicalTrials.gov: {"type":"clinical-trial","attrs":{"text":"NCT00924937","term_id":"NCT00924937"}} NCT00924937 ). After 12 months of intervention, a significant interaction was found between rs4580704 and low-fat dietary pattern for high sensitivity C-reactive protein (hsCRP) levels and the ratio high-density lipoprotein cholesterol/apolipoprotein A1 (HDL/ApoA1). Specifically, after the low-fat diet intervention, rs4580704 major allele carriers (CC) displayed a significant decrease of CRP levels, as compared to minor allele carriers (GG + CG) (~42% vs. ~12.5%; p < 0.001) and increased HDL/ApoA1 ratio (~4% vs. ~1.2%; p < 0.029) , whereas no changes were observed between genotypes after the Mediterranean diet intervention, thereby suggesting that some metabolic disturbances, such as inflammation or dyslipemia, may be improved with personalized nutritional advices based on the genetic background of circadian rhythm [ 64 ].

On the other hand, a SNP (rs2287161) at the CRY1 locus was tested for interaction with carbohydrate intake in predicting insulin resistance [ 65 ]. Results showed that increased carbohydrate intake led to a significant increase of fasting insulin (β interaction (SE interaction ) = 0.0040 (0.0015); P interaction = 0.007) and the homeostatic model assessment of insulin resistance (HOMA-IR) (β interaction (SE interaction ) = 0.0040 (0.0016); P interaction = 0.011) only among individuals homozygous for the rs2287161 rare allele. The initial results found in the Mediterranean population of 728 subjects following a Mediterranean diet were further replicated in a North American population of 820 subjects participating in the Genetics of Lipid Lowering Drugs and Diet Network (GOLDN) study.

These and other findings reviewed by Asher & Sassone-Corsi and Oike et al. [ 66 , 67 ] highlight the relevance of chrono-nutrition, i.e., the study of how food components interact with circadian clocks and how meal times affect metabolic processes [ 67 ], in the application of precision nutrition. Concretely, these findings point to circadian genetic variability as a relevant factor to be considered when developing scheduled and personalized nutrition programs aimed to face metabolic disorders associated with obesity.

4. Precision Physical Activity

Physical activity: a key factor to proper precision nutrition.

There is a wide consensus in the literature that a sedentary lifestyle is one of the main factors contributing to the epidemic of cardiometabolic diseases [ 68 ]. Monitoring of PA should be then considered as a central factor when approaching precision nutrition. In words of Betts and González: An optimal diet can therefore be personalized not only to what an individual is currently doing but to what they should be doing [ 1 ]. In this context, Bouchard et al. have shown that besides the inter-individual variability in the beneficial response to a PA intervention regarding cardiovascular disease (CVD) and type 2 diabetes (T2D) risk factors, some individuals may even experience negative responses, such as a decrease in plasma HDL-C or an increase in systolic blood pressure, fasting plasma insulin and plasma triglyceride (TG) levels [ 69 ]. Thus, tailored dietary recommendations should take into account the PA profile of individuals, which will open the door to more integrative interventions, including personalized PA prescriptions. Moreover, not only the inter-individual variability in PA rates is relevant when tailoring nutritional advices, but even greater is the within-individual PA variability with time. In this regard, a recent study has shown the relevance of accounting for day-to-day individual variability of insulin and glucose levels in response to a standardized PA intervention. In this study, 171 sedentary, middle-aged abdominally obese adults were randomly assigned to four exercise groups (non-exercise, a low-amount/low-intensity, high-amount/low-intensity and high-amount/ high-intensity). The intervention consisted of walking on a treadmill five times per week at the required intensity (relative to the cardiorespiratory fitness) for 24 weeks. The day-to-day variability was calculated as the square root of the sum of squared differences of repeat measures (glucose and insulin baseline and 24-week levels in the control group), divided by the total number of paired samples and multiplied by two. Taking into account this individual variability, approximately 80% of the participants did not improve glucose and insulin levels, independently of the PA intensity, underscoring the need for a more comprehensive assessment of the PA-derived metabolic outcomes [ 70 ]. This study stressed that within-subject variation must be accurately assessed when evaluating the inter-individual differences in precision nutrition approaches. In this regard, Atkinson & Betherman [ 71 ] have proposed a logical framework to identify true inter-individual differences after an intervention, as well as to evaluate their clinical relevance. Such approach includes a comparator arm where standard deviation from the intervention arm should be compared to for the identification of reliable differences among participants.

Recent approaches have started to scrutinize the potential role of PA in previously detected genetic associations with obesity and related metabolic disturbances. For example, it has been reported that a sedentary behavior, estimated as prolonged television watching, accentuates genetic predisposition (measured as GRS) to increased BMI in two prospective cohorts, the Nurses’ Health Study and the Health Professionals Follow-up Study [ 72 ]. Specifically, an increment of ten points in the GRS was associated with 0.8–3.4 kg/m 2 higher BMI across the different categories of television watching (1–40 h/week; P interaction = 0.001). Recent findings have also reported that the impact of gene variants within FTO gene, the first and most strongly obesity-associated gene [ 73 , 74 ], on obesity development is in fact attenuated by PA, i.e., the increase in BMI is 76% more pronounced in inactive individuals carrying the risk allele (P interaction = 0.004) [ 75 ]. Additional studies have also reported a protective effect of PA (assessed using self-administered questionnaires) on the impact of obesity-associated genetic variants in the form of aggregated GRS [ 76 , 77 ]. Results from Li et al. [ 76 ] revealed that the genetic predisposition to obesity in individuals with high-risk GRS could mitigated by higher levels of PA, as illustrated by BMI differences in physically active vs. sedentary participants. More specifically, the BMI difference between high- and low-risk GRS individuals in the sedentary group amounted to 0.74 kg/m 2 , whereas this difference was 0.41 kg/m 2 in the physically active group. These results were also replicated in a meta-analysis of 11 cohorts [ 77 ], where a significant but weak association was reported (0.65 kg/m 2 vs. 0.53 kg/m 2 ). Despite the adequate power to detect small effects and the large number of participants in above-mentioned studies, over 20,000 and 100,000 individuals, respectively, gene × PA interactions are not strong enough to establish causal relationships between increased PA and decreased risk of genetic predisposition to develop obesity, or to use them in clinical practice, as reported by Ahmad et al. [ 77 ]. Likewise, a more recent GWAS meta-analysis of 200,452 subjects from 60 previous studies analyzing gene-PA interactions revealed 11 novel loci associated with adiposity, suggesting that accounting for PA could facilitate the uncovering of novel biological determinants of obesity [ 78 ]. Nevertheless, the search for PA interactions with obesity-associated loci only provided significant results with the FTO gene, showing a decrease of 30% of FTO effect in active as compared to sedentary subjects [ 78 ]. Although it has been hypothesized that highly penetrant genetic variants may be less influenced by environmental factors [ 79 ], it is important to point out that PA is most often estimated by self-reported questionnaires in population studies. In this regard, it is worth highlighting that the majority of studies included in this meta-analysis used self-reported PA data (self-administered or interviewer-administered questionnaires) instead of objective measures (only two studies measured PA by accelerometry), and PA was finally treated as a dichotomous variable (active and inactive individuals) to harmonize this parameter, with the resultant loss of power to detect associations.

It then becomes crucial to replicate these findings with direct and objective measures of PA. In this sense, the recent use of accelerometers to objectively measure PA levels has consistently revealed that both BMI-associated GRS [ 80 ] and FTO impact on obesity susceptibility [ 81 ] are attenuated by higher levels of objectively measured PA. With direct PA measurements, results from the FTO -related work [ 81 ] are similar to previous findings [ 75 , 82 ], but the attenuation of FTO impact on obesity-associated features, such as BMI and WC, is quantitatively more important. These findings could be explained, according to the authors, by the higher precision of PA measurements and its ability to accurately categorize PA intensity into light, moderate or vigorous.

These findings underscore the importance of a reliable assessment of PA for a more accurate interpretation of its potential modulating effect on the association between diet and health outcomes. Up to now, motion sensors such as accelerometers could be considered as the gold standard to obtain accurate PA measurements [ 83 ], and their use in biomedical research in increasing [ 84 , 85 ]. A recent systematic review of the use of accelerometers for measuring PA under free-living conditions revealed that triaxial accelerometers were the most commonly used, followed by biaxial and uniaxial [ 86 ]. Among triaxial accelerometers, the most used models in longitudinal assessment of PA in studies related to health and disease [ 87 ] were ActiGraph GT3X (ActiGraph LLC, Pensacola, FL, USA) [ 70 , 88 ] and TracmorD (DirectLife, Philips Consumer Lifestyle, Amsterdam, The Netherlands) [ 81 , 89 ]. Nevertheless, these methods have some limitations for large prospective epidemiological studies, e.g., intrusiveness, elevated cost or specialized training for an efficient use [ 90 ], limitations that researchers should try to overcome in order to develop precision nutrition approaches that integrate the important notions of energy expenditure and energy balance. In this regard, together with an accurate knowledge of dietary habits, food behaviors, genetics and gut microbiota factors, as well as a precise metabolic phenotyping, precision energy expenditure measurements, including resting energy expenditure (REE), thermic effect of food and activity-related PA should be considered when implementing precision nutrition approaches, as depicted in Figure 3 . Regarding activity-related PA, a multidimensional representation of PA (including factors such as occupational PA, sedentary time and leisure activities) has been recently proposed as a way to provide a more comprehensive picture of PA, reducing the bias associated to a unidimensional approach solely based on PA per se [ 91 ].

Precision nutrition features and their relationships. PA: physical activity.

5. Deep Phenotyping

High-quality phenotypes to stratify obesity.

The need for precise measures to refine phenotypes emerges as a key pillar to understand inter-individual variability observed for certain pathologies, as well as over time variability for an individual [ 92 ]. This is of special relevance when the impact of a given diet or lifestyle advice on specific phenotype features is the pursued goal. Accurate and well-defined disease stratification, taking into account phenotypic heterogeneity, is then required in order to obtain reliable associations in nutritional interventions ( Figure 3 ).

Complex diseases mean complex phenotypes. This is the case of most metabolic disorders, such as obesity, CVD or T2D. The development of new tools or methods with the ability to stratify and distinguish different phenotypes in terms of etiology, severity or underlying mechanisms thus represents a challenge in the field of precision nutrition. In this regard, although obesity is a condition associated with increased risk of T2D, CVD and other metabolic complications, a significant proportion of individuals with excess body weight are characterized by a much healthier metabolic risk profile than what could be expected form their excess adiposity [ 93 ], thereby suggesting that BMI does not reflect the actual health status of an individual. On the other hand, individual with a normal BMI may still be characterized by metabolic dysfunction if they carry excess visceral or hepatic fat. Since excess visceral adipose tissue (VAT) accumulation and adipose tissue dysfunction are tightly related to the development of obesity-related metabolic complications [ 94 ], it has been proposed that the combined measure of WC and plasma TG levels may represent an inexpensive and useful biomarker of both VAT accumulation and dysfunction, as well as a potential predictor of T2D and CVD risk [ 95 , 96 ]. Results from a study including 21,787 apparently healthy individuals, followed for approximately 10 years as part of the EPIC-Norfolk prospective population study, have shown that the hypertriglyceridemic-waist phenotype (the combination of elevated WC and plasma TG levels) was associated with increased risk (unadjusted hazard ratio—UHR) for coronary artery disease in both men ( UHR = 2.40 (2.02–2.87)) and women ( UHR = 3.84 (3.20–4.62)) [ 97 ].

Several imaging studies have now shown that VAT accumulation has a more deleterious effect than subcutaneous adipose tissue (SAT) on metabolic health [ 94 , 98 ]. Assessment of VAT accumulation represents a challenge when stratifying subjects with abdominal obesity. In this regard, a recent study has shown that epigenetic factors, such as DNA methylation marks, could discriminate VAT from SAT after weight loss surgery [ 99 ]. Given that VAT biopsies represents an invasive technique, there is a need to find surrogate biomarkers in more accessible tissues such as blood, allowing a better characterization of obesity in addition to the traditional clinical outcomes, such as BMI or WC. Recent studies have also suggested that whole genome differential methylation patterns derived from blood leukocytes (BL) may be used as surrogates of those derived from VAT. More specifically, a set of differentially methylated cytosine-phosphate-guanine (CpG) sites, common in VAT and BL, were shown to successfully discriminate men with or without metabolic syndrome [ 100 ]. These and other results suggest that BL methylation levels could be a good marker of VAT DNA methylation [ 101 ], and could then be used to determine the effect of a nutritional intervention on the epigenetic profile, and therefore on metabolic health related to VAT accumulation. Thus, knowledge of epigenetic variations predictive of metabolic complications among individuals with obesity could be of considerable relevance to the field of precision nutrition. For instance, recent studies focusing on DNA methylation differences between responders and non-responders to a weight loss intervention (energy restriction or bariatric surgery) [ 102 , 103 , 104 , 105 ] suggest that these epigenetic marks may be used as biomarkers to identify high-risk individuals who may be targeted in personalized nutritional programs focused on prevention, management and treatment of obesity.

Robinson has defined deep phenotyping as the precise and comprehensive analysis of phenotypic abnormalities in which the individual components of the phenotype are observed and described [ 106 ]. Traditional risk factors for T2D and CVD, such as blood pressure, lipid profile or BMI, are not always representative enough of a given health condition. Rather, in some instances, a thorough, individualized and precise evaluation of a number of metabolic parameters, e.g., continuous glucose monitoring in T2D, could be required [ 106 , 107 ]. This means that a much more detailed phenotyping is required in order to capture the diverse, interindividual and time-dependent, variability of disease manifestations for a better disease stratification.

An example of this extensive phenotyping is the Maastricht Study, where a cohort of 10,000 individuals with an overrepresentation of patients with T2D are being surveyed in a regular basis for T2D traditional risk factors, etiology and associated metabolic disturbances [ 108 ]. In this study, traditional (hypertension, dyslipidemia, obesity or inflammation status) and advanced phenotyping techniques (body composition by dual energy X-ray absorptiometry, electrophysiology of the heart, ocular pressure, corneal confocal microscopy or lung function evaluation by spirometry) are being used to elucidate the underlying pathophysiology of T2D and associated metabolic disturbances. This large epidemiological study will likely provide important clues on how detailed phenotyping can be extracted and eventually applied in precision nutrition. In-depth phenotyping methods utilized in this study can be divided into four different approaches: exhaustive biobanking for an efficient risk stratification (whole blood for DNA and RNA extraction, 24 h and morning urine, fasting and post-oral glucose tolerance test serum samples), advanced cardiovascular imaging for better knowledge of T2D-associated CVD risk (microvascular assessment by nail fold microscopy, vascular and cardiac ultrasound), use of accelerometry to objectively measure PA and sedentary time, and the study of psychosocial factors through personality questionnaires. The use of advanced and objective measurements (abdominal fat ultrasound, triaxial accelerometry), combined with traditional and self-reported data (FFQ, PA) represents a strength of this study [ 108 ] and a step forward in precision nutrition.

As previously outlined in the Precision nutrition section, a similar strategy was carried out by Zeevi et al. in their work about prediction of glycemic responses and personalized nutrition [ 33 ]. This work represents a proof-of-concept for the feasibility of individualized prediction of the response to a meal by combining traditional and in-depth measurements, such as FFQ, food diaries, blood tests and microbiome profiling, being able to assign specific diets allowing to successfully lower post-meal blood glucose.

The strengths of deep phenotyping span from providing a much more detailed picture of a given pathology, which allows a better clinical decision-making, to deepening the knowledge of mechanisms governing the progression of the pathology, which improves the evaluation of intervention outcomes. Thus, despite its limitations, such as the high cost, the need for intensive clinical measurements, or the necessity of accurate evaluation by trained professionals, deep phenotyping represents an essential tool for the optimal stratification of diseases to easily and efficiently manage each subtype according to its particular characteristics [ 107 , 109 ]. Translational and precision nutrition approaches shall then profit from this specific and fine-grained phenotype information to adequately apply novel and personalized dietary advices.

6. Metabolomics

Towards a better characterization of eating.

The accurate understanding of how nutrients are metabolized, and how these metabolites are able to illustrate the body’s response to a diet has been previously addressed in many studies [ 110 ]. Regarding precision nutrition, metabolomics stands as a cornerstone in the knowledge of the real impact of foods on an individual’s health. By identifying food-derived biomarkers, scientists can now determine how different individuals metabolize the same foods distinctly, and how such food products or metabolites may further influence health outcomes in different healthy or unhealthy situations, as well as in atypical conditions, such as intolerances or allergies. In this regard, the standardization of reference values for metabolites is necessary for the further use of them as food-derived biomarkers in the setting of precision nutrition. A recent study carried out in 800 French healthy volunteers where 185 plasma metabolites were analyzed has established a reference dataset for the majority of them [ 111 ]. Moreover, this study allowed to differentiate normal metabolomes between men and women, elderly and young subjects, and to determine the main sources of variation between population subgroups. As an example, results of this study revealed that individuals with high total cholesterol levels were also characterized by higher plasma sphingomyelins and phosphatidylcholine concentrations [ 111 ].

As previously mentioned in the Dietary habits section, objective measurement of the adherence to a dietary pattern remains a major challenge of precision nutrition. Recent advances in metabolomics offer a glimpse into promising avenues for better eating characterization. For instance, it could be possible to identify individual foods or nutrients, such as polyphenols, wheat, sugar-sweetened beverages or walnut consumption [ 112 , 113 , 114 , 115 ]. A further step in metabolomics usefulness is to test its ability to determine the overall picture of an individual food consumption [ 116 ]. In this sense, spectroscopic profiling of urine with the use of proton nuclear magnetic resonance ( 1 H-NMR) has recently been validated for the objective measurement of an overall dietary pattern [ 117 ]. The 19 participants of this randomized, controlled, crossover trial were assigned to four dietary interventions with a stepwise variance in concordance with the World Health Organization (WHO) healthy eating guidelines. Adherence to the intervention was strictly monitored by food and plate waste weighing, and urine samples were collected daily over three time periods. A global metabolomic profiling with a combination of 16,000 spectral variables was used to generate representative metabolite patterns relevant to each diet. Systematic differences were found in metabolomic profiles between diets 1 and 4 (the most and the least concordant diets to the WHO guidelines). Among individual metabolites, significantly higher concentrations of hippurate (fruit and vegetables), tartrate (grapes) or dimethylamine (fish) were found in the urine of participants assigned to diet 1, as compared to participants assigned to diet 4, while others were significantly lower, such as carnitine (red meat). The ability of this technique to discriminate metabolomic profiles of participants and classify them according to their assigned healthy or unhealthy diet during a nutritional intervention was further successfully validated in free-living populations [ 117 ]. However, the low specificity and sensitivity of this method in the discrimination of dietary patterns must be addressed, and some other challenges such as its potential to capture diet dynamics thorough long-term studies have to be considered [ 118 ]. The same 1 H-NMR technique has also been used to characterize the metabolomic profiles of a whole meal [ 119 ]. In this study, a cereal breakfast and an egg and ham breakfast were distinguished by identifying acute metabolomic fingerprints and key discriminatory metabolites in postprandial urine samples. Concretely, phosphocreatine/creatine, citrate and lysine were at higher concentrations after an egg and ham breakfast, whereas erythrose showed a higher concentration after a cereal breakfast [ 119 ].

Metabolomics has also been successfully applied in the development of novel population classification methods according to the metabotype, which stands for a group of individuals with similar metabolic profiles, and therefore represents a pillar of deep phenotyping [ 120 ]. One of the advantages of stratifying population according to the metabolic profile (metabotyping) is the possibility to scale precision nutrition advices to relatively uniform groups of individuals. As an example, since low-grade inflammation is known to be an important factor in insulin resistance development, the search for nutritional strategies focused on alleviating the inflammatory state becomes an attractive approach for precision nutrition [ 121 , 122 , 123 ]. In this regard, recent studies based on baseline metabolic profiles, e.g., plasma lipoprotein and fatty acid profiles, cardiometabolic biomarkers or insulin and glucose fasting and postprandial levels, have revealed the ability to a priori discriminate between responders and non-responders to a specific treatment or nutritional intervention, as recently reviewed by Riedl et al. [ 124 ]. Moreover, preliminary results from a dietary intervention in overweight and obese adolescents (ClinicalTrials.gov: {"type":"clinical-trial","attrs":{"text":"NCT01665742","term_id":"NCT01665742"}} NCT01665742 ) suggest that the beneficial effects of anti-inflammatory supplements (omega-3 polyunsaturated fatty acids— n -3 PUFA—vitamin C, vitamin E, and polyphenols) on insulin sensitivity are limited to the patients with the least favorable metabotype, whose different components (high HOMA-IR and cholesterol levels) also serve as independent predictors of nutritional supplementation outcomes [ 125 ].

Emerging evidence suggests that both pre- and post-metabolic profiles in patients undergoing a nutritional intervention can provide valuable information about capabilities of metabotypes to predict a given response to nutrients, and to determine the influence of individual foods, whole meals and dietary patterns on plasma metabolite levels. Thus, the potential of metabolomics has to be further explored in precision nutrition approaches.

7. Microbiota Phenotyping

Diet-gut microbiome interplay.

Gut microbiota profiling is becoming a top priority in nutritional interventions, and the impact of specific dietary factors on the ecological diversity of the gut is currently the subject of many ongoing investigations. The development of nutritional interventions based on individual profiles are focused on optimizing gut microbial composition, both richness and diversity, and emerging evidence suggests that gut microbiota profiling should be included as a key feature of precision nutrition [ 126 ]. In fact, both composition and diversity of gut microbiota have been identified as potential risk factors for the development of several metabolic disorders including the metabolic syndrome, T2D and CVD [ 127 ]. In this regard, the previously discussed study of Zeevi et al. [ 33 ] is an example of how gut microbiome profiling could represent a tool allowing accurate glucose response prediction after a meal. In this study, gut microbiota profiling was performed in stool samples of the entire cohort of 800 participants by 16S rRNA and metagenomics sequencing. Numerous microbiome features of composition and function were then integrated into the postprandial glucose response prediction algorithm. The analysis of the contribution of each factor to algorithm predictions revealed 21 beneficial and 28 non-beneficial (decreased or increased predicted postprandial glucose response, respectively) microbiome-based features. For instance, Eubacterium rectale abundance was mostly beneficial, whereas Parabacteroides distasonis was found to be non-beneficial by the prediction algorithm. Other studies have also highlighted the potential relevance of gut microbiota in tailoring diets. For instance, the FRUVEDomics Study, a behavioral interventional trial (ClinicalTrials.gov ID: {"type":"clinical-trial","attrs":{"text":"NCT03115866","term_id":"NCT03115866"}} NCT03115866 ), aims at identifying metabolomic and microbiome risk factors that may be subjected to modification through a nutritional intervention, mainly based on increasing fruit and vegetable consumption in young adults at risk for the metabolic syndrome. For that purpose, 36 participants were randomized into three intervention groups. The first one was based on a dietary intake of 50% fruit and vegetables, and the other two groups were based on the same 50% fruit and vegetables plus low refined carbohydrate or low fat. Although it is expected that this trial will be completed in 2019, preliminary results have suggested that individuals with a higher risk of developing metabolic syndrome also exhibited a higher Firmicutes to Bacteroidetes ratio before the intervention [ 128 , 129 , 130 ]. Other than being able to identify different combinations of diets to improve metabolic health, this type of trial is an example of group-based nutritional interventions (at-risk metabolic syndrome young adults). Studies like this have the potential of revealing novel biomarkers, both metabolomic and issued from microbiome profiling, allowing a phenotype refinement that could eventually be used in further individually tailored studies.

A relevant aspect of the gut microbiome is the fact that its composition and diversity can be modulated by host genetic makeup [ 127 ]. But even more relevant for the precision nutrition field is the fact that the interaction between diet and host genetic background is also able to modulate the composition of the gut microbiota. A recent study aiming at documenting the impact of host genetics on the gut microbiome found that, in addition to 9 novel loci associated with gut microbial taxonomies and other chromosomal regions related to food preferences, gene-diet interactions regulate Bifidobacterium abundance [ 131 ]. This study was carried out in three independent Dutch population cohorts: a discovery cohort of 1539 individuals, and two replication cohorts of 534 and 105 individuals, respectively. Interestingly, a functional variant at the lactase ( LCT ) locus, tightly associated with lactase persistence in Europeans [ 132 ], was associated with higher abundance of Bifidobacterium . Dairy product consumption was not altered significantly by this haplotype, nor by increased Bifidobacterium abundance. Nevertheless, the interaction between this haplotype and the intake of dairy products was associated to Bifidobacterium abundance [ 131 ]. These results pointed out the potential modulation of the microbiome through the interaction between diet and genetic makeup as a target to be considered in further precision nutrition studies [ 133 ].

Other examples highlighting the relevance of gut microbiota in precision nutrition have reported its role in the relationship between red meat consumption and the development of atherosclerosis and CVD [ 134 , 135 ]. In these studies, increased fasting plasma levels of trimethylamine (TMA), produced by gut microbiota metabolism, and its proatherogenic metabolite trimethylamine- N -oxide (TMAO) were observed in mice and humans, concomitant with increased risk of atherosclerosis, after oral intake of l -carnitine [ 134 ] and phosphatidylcholine [ 135 ], both having red meats as a major source. Interestingly, as suggested by Zmora et al. [ 136 ], these pieces of work suggest that the general recommendation of reducing the intake of red meat [ 137 ] may be better focused on subjects with gut microbial configurations more prone to metabolize such nutrients into proatherogenic species. This study also revealed that the association between red meat intake and mortality could be due to a certain extent to gut microbiota-derived metabolites. Other general recommendations, such as the substitution of sugar consumption by artificial sweeteners, have also revealed that such an approach may not potentially be beneficial for a population subgroup, as reported by Suez et al. [ 138 ]. In this study, an increase in the intake of sweeteners led to the development of glucose intolerance in the subgroup of individuals having a sensitive gut microbiota [ 138 ]. However, given the high dose of sweetener used (5 mg saccharin/kg body weight—FDA’s maximum acceptable daily intake) and the limited number of participants ( n = 7), the results issued form the study of Suez et al. [ 138 ] are still controversial and have generated a broad discussion in the field [ 139 , 140 ]. Although there is mounting evidence supporting the impact of sweeteners on microbiota in rodents [ 141 ], larger studies in humans are still needed. In this regard, a recent study has shown that gut bacterial diversity could be affected by recent (four-day food record) sweetener consumption (aspartame and acesulfame potassium) [ 142 ].

In summary, recent findings summarized herein suggest a link between microbiome biomarkers and nutritional intervention outcomes [ 33 ], the ability of gene-diet interactions to modify gut microbiota composition [ 131 ], and the existing link between food consumption, disease development and gut bacteria diversity [ 134 , 135 ]. Altogether, these findings suggest that gut microbiota should be considered when designing individualized nutrition advices.

8. Recent Advances in Precision Nutrition

8.1. from nutrigenomics to tailored nutrition.

Genetics have been frequently considered in association studies as an independent factor predisposing to obesity, increased adiposity, T2D and CVD [ 143 , 144 , 145 , 146 ]. Both GWAS and candidate gene studies have mostly focused on the impact of genetics on metabolic health [ 147 , 148 , 149 , 150 ]. Although this strategy has identified strong statistical associations, knowledge about the underlying molecular mechanisms affected by these genetic variants, and allowing to interpret their clinical relevance in the development of such pathologies is still scarce [ 151 ]. As already mentioned in this review, the physiological consequences of genetic variants and of their interactions with nutrient intake and other lifestyle factors, such as PA [ 76 , 77 , 78 ] or dietary habits [ 19 , 20 , 28 ] have been carried out in the field of precision nutrition.

Besides the fact that interesting findings have emerged from these studies, more ambitious, comprehensive and overarching strategies are currently broadening the knowledge about factors involved in the different response to a given nutritional intervention. This is the case of two large randomized control trials, PREDIMED and Food4me.

8.2. PREDIMED

Given that previous studies have reported that increasing adherence to the Mediterranean diet has beneficial effects on cardiovascular health [ 152 , 153 ], the PREDIMED study was designed as a multicenter, randomized, controlled trial to determine the impact of this diet on cardiovascular outcomes in participants at high cardiovascular risk [ 46 ]. The general guidelines to follow the Mediterranean diet were provided to participants as a personalized dietary advice according to their prior adherence to this type of diet, evaluated by the previously mentioned 14-item MEDAS questionnaire [ 42 ]. These guidelines consisted in abundant use of olive oil for cooking, generous consumption of vegetables and fresh fruits, legumes, fish or seafood, nuts and seeds, selection of white meats instead of red and processed meats, and cook regularly with tomato, garlic and onion. Further recommendations were focused on reducing the consumption of certain foods, such as butter, sugar-sweetened beverages, pastries or French fries. The unique aspect of this study was the intensive utilization of a constellation of omics techniques (transcriptomics, genomics, epigenomics or metabolomics), the analysis of intermediate phenotypes (plasma lipid concentrations, inflammation markers or blood pressure) and end points (myocardial infarction, stroke, and death from CVD causes), and a robust dietary adherence assessment with a validated 14-item questionnaire [ 42 , 154 ], all of them key pillars in in the field of precision nutrition [ 155 ]. The plethora of biomarkers analyzed in the PREDIMED study ranged from genetic, epigenetic and transcriptomic, to proteomic, lipidomic and metabolomic determinants, allowing an in-depth evaluation of the effect of Mediterranean diet on the basis of an integrated framework. For instance, the use of this integrative approach allowed further analysis focused on the genetic makeup, such as the TG-lowering effect of a genetic variant (rs3812316) at the MLXIPL locus. Such TG-lowering effect was strengthened in subjects having a high adherence to the Mediterranean diet ( OR = 0.63 (0.51–0.77); p = 8.6 × 10 −6 ), as compared to those having a low adherence ( OR = 0.88 (0.70–1.09); p = 0.219), which also enhanced the protective effect against myocardial infarction among carriers vs. non-carriers of this SNP ( HR = 0.34 (0.12–0.93); p = 0.036) vs. ( HR = 0.90 (0.35–2.33; p = 0.830), respectively). [ 156 ]. Previous nutritional interventions focused on gene-diet interactions have also revealed that TG levels can be modulated by diet depending upon the genetic background [ 157 ]. In that study, 210 participants received a daily supplementation of n -3 PUFA (5 g of fish oil) during 6 weeks to investigate the interindividual variability in plasma TG response to such supplementation. The GRS built with 10 SNPs showing significant frequency differences between extreme responders (the most significant reduction in plasma TG levels) and non-responders (no change in plasma TG levels) explained 21.5% of the variation in TG response. Another example of the distinctive effect of the Mediterranean diet depending on genetic background was found in a recent case-control study with more than 7000 participants, with or without T2D, issued from the PREDIMED study [ 158 ]. A significant interaction was observed between the adherence score to the MEDAS 14-item questionnaire and a GRS formed by two SNPs at the FTO and MC4R loci in determining T2D risk (P interaction = 0.006). Specifically, carriers of the rare alleles of these two loci had higher T2D risk when adherence to the Mediterranean diet was low, but this association disappeared as adherence increased [ 158 ].

Metabolomic tools such as liquid chromatography and mass spectrometry are also being used in the PREDIMED study to characterize walnut or cocoa consumption under free-living conditions [ 115 , 159 ], providing a better assessment of dietary exposure to specific nutrients, which might be successfully applied in precision nutrition for the assessment of complex dietary patterns. More examples of gene-diet interactions, metabotyping and the Mediterranean diet impact on gene expression, epigenetic or lipidomic biomarkers emerged from the PREDIMED study are extensively reviewed by Fitó et al. [ 155 ].

8.3. Food4Me

Advanced tools and innovative approaches in nutrition assessment are being developed within the Food4Me project (food4me.org). This project, which started in 2011, is carried out by an international consortium focused on the translation of current nutrition knowledge into tailored diets and nutritional advices by meeting three fundamental elements: reliable dietary intake assessment, deep phenotyping (metabotyping), and universal genotyping [ 160 ]. The Food4Me project represents a step forward in the potential application of precision nutrition, since in collaboration with stakeholders from different areas (consumers, industry, regulators, etc.) it also seeks to report the attitudes and beliefs of study participants [ 161 ], as well as the legal and ethical aspects of this type of nutritional interventions.

Regarding dietary assessment, an innovative web-based tool was tested in a large randomized, controlled trial where participants were randomly assigned to intervention groups for a 6-month period [ 162 ]. Nutritional interventions were divided into conventional dietary advice, personalized nutritional advice based on baseline diet and phenotype and, finally, a third group where personalized nutritional advice where based on diet, phenotype and genotype. Baseline diet was evaluated by means of the validated Food4Me online-FFQ [ 163 , 164 ] and phenotypes were assessed by using self-reported anthropometric measurements (body weight, height and upper thigh, waist and hip circumferences) and metabolic parameters (glucose, total cholesterol, carotenoids, n -3 fatty acid index and 32 other fatty acids, and vitamin D). Genetic information used for deriving genotype-based personalized nutrition advice was based on loci associated with BMI, weight and WC ( FTO ; rs9939609), n -3 PUFA ( FADS1 ; rs174546), fat intake ( TCF7L2 ; rs7903146), saturated fat ( ApoE ( e4 ); rs429358/rs7412) and folate ( MTHFR ; rs1801133). This type of study design was applied to test the efficacy of personalized nutritional advices for improving consumption of a Mediterranean diet [ 89 ], that was estimated on the basis of the PREDIMED 14-item questionnaire [ 42 , 154 ]. In this last study, personalized nutritional interventions were divided as previously mentioned (based on baseline diet, phenotype and genotype), plus on the basis of PA, that was evaluated by using the Baecke questionnaire [ 165 ] and accelerometer data. Results from this study revealed that adherence scores to a Mediterranean diet were greater among individuals assigned to personalized intervention groups, as compared to the control group (non-personalized general dietary advice) (5.48 ± 0.07 vs. 5.20 ± 0.05, respectively; p = 0.002), with the largest differences found when genotype data was included in the analysis of the intervention group (5.63 ± 0.10 vs. 5.38 ± 0.10, respectively; p = 0.029). Similarly, a recent randomized controlled trial illustrated how disclosing genetic information can lead to greater behavioral changes in dietary habits than population-based or general nutritional recommendations [ 166 ]. Specifically, sodium intake after a 12-month intervention in participants informed that they possessed a risk allele of the ACE gene (associated with increased sodium sensitivity) [ 17 , 18 ], and given a targeted recommendation, was significantly reduced as compared to participants in the control group, who received a general recommendation for sodium intake (mean change in mg: −287.3 ± 114.1 vs. 129.8 ± 118.2, p   =  0.008). On the other hand, the intervention group composed of non-risk ACE participants and receiving a general recommendation for sodium intake did not show significant differences as compared to the control group (mean change in mg: −244.2 ± 150.2 vs. 129.8 ± 118.2, p   =  0.11), suggesting that a targeted nutritional advice based on genotype information impact the intake of specific nutrients in a greater extent than a general recommendation.

It is worth highlighting that the optimal assessment of nutrient intake remains the foundation for personalized nutritional advice in the Food4Me study [ 160 ]. In this regard, dietary data was collected by a validated online FFQ [ 163 , 164 ] and participants received regular feedback with practical advice to improve, increase or decrease, the intake of specific nutrients. Likewise, besides traditional parameters (self-reported BMI and WC), deep phenotyping was performed by means of metabolomic measurements (glucose, cholesterol, carotenoids and lipid profile) collected using a dried blood spot technique [ 162 ]. Finally, dietary advice was also controlled regarding individual genotype information, that was referred to five diet-responsive SNPs located within genes linked to different anthropometric (body weight) and metabolic functions (total fat, saturated fatty acids, n -3 PUFA and folate) [ 162 ].

Recent findings from the Food4Me project have revealed promising advances around the three levels stated: dietary intake, deep phenotyping and genotyping. First, it has been reported that a personalized nutritional advice only based on individual baseline diet information (first level) could lead to greater positive changes in nutritional behavior than a conventional dietary advice after a 6-month intervention, i.e., decreased consumption of red meat (8.5%), saturated fat (7.8%) and salt (8.9%), and increased consumption of folate (11.5%), leading to significantly higher Healthy Eating Index (HEI) scores [ 167 , 168 ]. Second, it was also reported that deep phenotyping information could serve as predictor of the response to a nutritional intervention. For instance, baseline fatty acid profiles were able to predict the cholesterol response to a personalized dietary intervention [ 169 ]. Finally, regarding genotyping data, although disclosure of information about FTO genotype risk had a greater effect on body weight and WC reduction in risk carriers, as compared to the non-personalized control group, these changes were similar to the previously mentioned levels of personalized dietary advice [ 170 ]. In line with these results, a previous meta-analysis carried out with data from eight randomized controlled trials revealed that carriage of the FTO minor allele was not associated with significant differences in BMI, body weight or WC change in response to a weight loss intervention (dietary, PA or drug-based) [ 171 ].

9. Conclusions

Altogether, the studies reviewed herein illustrate the most recent approaches to precision nutrition from different perspectives, highlighting the need for an integrative framework that takes into account the richness of innovative tools and methods in this field. This review was an attempt to stress the most important challenges and issues that nutritional science has to overcome in order to successfully translate basic and clinical knowledge into an effective precision nutrition care.

Up to date, the PREDIMED study and the Food4Me project could be considered as state-of-the-art trials in the field of precision nutrition, and two of the most stimulating wide-scale approaches in this field, that will hopefully provide guidance about how precision nutrition could be used to successfully prevent and manage cardiometabolic disorders. As already mentioned, such integrated approaches have the potential to improve dietary behaviors in an individualized or in a group-based manner, and to generate new and innovative tools, methods and procedures.

It is worth mentioning that although precision nutrition remains in its infancy, it does not take away from the fact that great approaches have been translated into general practice, mainly in the field of nutrigenetics. As extensively reviewed in [ 172 ], the large body of evidence supporting this genetic-based approach warrant further progress in this field. At this point, it is important to underscore some limitations encountered by genetic-based nutrition in its translation into general practice, such as the skeptical views of registered dietitians toward genetic testing and the scarcity of such personalized approach in higher education curricula of health professionals [ 173 , 174 ]. In this regard, the feasibility of the whole precision nutrition framework will depend on joint efforts of all actors involved. On one hand, while nutrition professionals are expected to start adopting new diagnosis and follow-up techniques, policy makers should elaborate appropriate policies assuring, among others, an adequate protection of personal information issued from intensive data collection. On the other hand, a substantial part of the task of translating precision nutrition into a widely applicable procedure in nutritional practice remains on private industries, by pursuing the development of precision nutrition tools affordable and accessible to the general population. Thus, as highlighted in the position statement of the International Society of Nutrigenetics/Nutrigenomics [ 175 ], ethical and legal aspects around precision nutrition, as well as the built environment and social contexts that influence food consumption have to be considered for a wide and fruitful implementation of this promising concept of modern nutrition into the general population.

Acknowledgments

J.T.M. is funded by a postdoctoral fellowship from the Fonds de Recherche du Québec—Santé (FRQS). B.J.A. holds a junior scholarship award from the FRQS. J.-P.D. is Scientific Director of the International Chair on Cardiometabolic Risk at Université Laval. No M.-C.V. holds a Tier 1 Canada Research Chair in Genomics Applied to Nutrition and Metabolic Health.

Author Contributions

J.T.M. wrote the manuscript. B.L., J.-P.D. and M.-C.V. critically reviewed the manuscript. All authors approved the final version of the manuscript.

Conflicts of Interest

The authors declare no conflict of interest.

Microsoft Start Health

Can Sugar Patients Eat Muskmelon? A Review By Nutrition Professionals

Posted: July 9, 2024 | Last updated: July 9, 2024

Expert opinion from Madison Deakin

Bachelor's degree, nutrition and food science · 3 years of experience · australia.

Diabetics can certainly consume muskmelon. Muskmelon is a great source of fibre and water which both help to regulate blood sugar levels which is a desired result if someone is diabetic.

→ See more questions and expert answers related to Muskmelon.

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Disclaimer: This is for information purpose only, and should not be considered as a substitute for medical expertise. These are opinions from an external panel of individual doctors or nutritionists and not to be considered as opinion of Microsoft. Please seek professional help regarding any health conditions or concerns. Medical advice varies across region. Advice from professionals outside your region should be used at your own discretion. Or you should contact a local health professional.

Expert opinion from Jodie Bennett

Bsc. food science and nutrition · 6 years of experience · uk.

I assume that you mean someone that has type two diabetes when you say sugar person? But yes, for someone who has type two diabetes they can eat muskmelon as it has a high water content and it may also help stabilise blood sugar levels if eaten in moderation.

Expert opinion from Roseane M Silva

Master in health sciences, bachelor in nutrition · 7 years of experience · brazil.

The melon fruit still has magnesium, for the proper functioning of insulin in the body, thus reducing the blood sugar level. Diabetic patient should be careful when the fruits in the portion and quantity.

Expert opinion from Livia Dickson Chen

Phd in nutrition · 11 years of experience · brazil.

Although cantaloupe contains a moderate glycemic index, it can be consumed by diabetics as it delivers a low glycemic load. Which means that the amount of glucose per serving is low.

Expert opinion from Carolina Castro

Phd candidate (health services), post graduate functional clinical nutrition, bachelor's degree nutrition and dietetics · 7 years of experience · australia.

Diabetic patients can eat muskmelon, it does not raise blood sugar due to low glycemic index and fibers content, also it is mostly water and electrolytes.

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Is red wine good for your heart? Are ultraprocessed foods really that bad for you? We have answers to these questions and more.

By Alice Callahan

If you’re looking to freshen up your food habits, summer is the season to do it. Farmers’ markets are overflowing. Backyard grills are firing. Picnic blankets are unfurling. And school pickups have slowed to a halt, giving us more time to cook and enjoy relaxed outdoor meals with friends.

Whatever your food goals, you’re bound to find at least a few morsels of wisdom in some of our favorite nutrition articles of 2024 — whether it’s learning to take the latest TikTok health hack with a grain of salt, or actually cutting back on salt.

Here are 10 important nutrition takeaways from the year, so far.

1. A Mediterranean eating pattern may be worth a try.

There’s a reason the Mediterranean diet is so beloved by nutrition experts: Decades of research have linked it to various health benefits, including reduced risks of cardiovascular disease, Type 2 diabetes, cognitive decline and certain types of cancer. And best of all, it’s not a “diet” in the colloquial sense: There’s no counting calories or cutting out foods.

If you’re interested in adopting this way of eating — which focuses on whole grains , fruits and vegetables , legumes , nuts and seeds , and healthy fats — check out the guide we created with our colleagues at NYT Cooking.

2. A glass of wine a day will not keep the doctor away.

A few decades ago, it was commonly understood that a daily glass or two of red wine was good for your heart. It was an appealing idea that was backed by research at the time. But the science has since changed , experts say, and the latest evidence suggests that the risks of drinking alcohol — including red wine — outweigh any potential benefits.

3. Avocados really are that good for you.

Whether they’re rounding out a grain bowl or elevating a salad, avocados are a nutritional powerhouse . They’re rich in heart-healthy fats and fiber, as well as vitamin E (essential for healthy skin) and potassium (helpful for managing blood pressure). If you haven’t already considered incorporating avocados into your meal rotation, what are you waiting for?

4. Don’t fall for the myth that you should delay your morning caffeine.

Some online influencers claim that avoiding caffeine for the first hour or two of the day will help you wake up more naturally and thwart an afternoon energy slump. But experts say that the science to support this strategy is thin . And for people in certain professions, delaying your morning caffeine could even come with some risks.

5. Americans love shrimp — but it’s not easy to find the healthiest, most sustainable crustaceans.

Nutritionally speaking, shrimp is not a bad choice: It’s high in protein, calcium and vitamin B12, and low in unhealthy saturated fats. But both farmed and wild-caught versions can come with environmental and humans rights baggage, and some imported prawns have been found to contain unlawful substances, like banned antibiotics and unlabeled preservatives. How can you find the best shrimp for you and the environment? We have guidance .

6. You’ll probably benefit from scaling back on sodium.

In recent decades, researchers have debated how much sodium is really too much, with some suggesting that the federal guidelines may be too strict.

But the latest science has made it clear : Most people in the United States consume far more sodium than is recommended. And keeping an eye on your consumption — aiming for no more than 2,300 milligrams per day — is worthwhile, especially if you have high blood pressure or you’re worried about heart disease. (Think you can spot the saltiest foods? Take our quiz .)

7. Apple cider vinegar isn’t a cure-all, but it may have some surprising benefits.

Scroll through social media and you’ll find a laundry list of health woes that apple cider vinegar supposedly treats . Some online proponents claim it can settle your stomach, lower blood sugar, clear acne, help you lose weight and more. While most of these ideas have no science to back them, some studies suggest that there may be certain benefits to consuming this pungent kitchen staple.

8. When treating I.B.S., your diet may be just as important as medication.

Irritable bowel syndrome is a common and debilitating condition, with telltale signs like abdominal pain, bloating, diarrhea and constipation. One gold standard treatment is the low-FODMAP diet. That involves avoiding foods like wheat-based products, legumes, some nuts, certain sweeteners, most dairy products and many fruits and vegetables, at least temporarily.

But according to a recent study, following a low-carbohydrate diet may work just as well . And both this and the low-FODMAP diet may be more effective than medications alone.

9. You don’t need to chug a gallon of water a day to stay hydrated.

Giant Stanley tumblers have become hot fashion accessories, but it’s not necessary to guzzle water all day, experts say. How much water you need will depend on how active you are, how hot it is, your age and more. How can you tell if you’re drinking enough? Here’s what experts told us .

10. The evidence against ultraprocessed foods is mounting.

You’ve probably seen the headlines: Consuming too many ultraprocessed foods — like sugary sodas, processed meats, salty snacks and frozen meals — can increase the risk of health conditions like heart disease, Type 2 diabetes, obesity and certain gastrointestinal diseases.

Experts are still trying to understand how, or even if, ultraprocessed foods directly cause poor health. But in the meantime, it’s best to cut back when you can, they say.

Alice Callahan is a Times reporter covering nutrition and health. She has a Ph.D. in nutrition from the University of California, Davis. More about Alice Callahan

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