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Jun. 14

Why A Cap on Sugary Drinks May Work

Below is my latest blog post for Huffington Post “Why A Cap on Sugary Drinks May Work.”

You can also read it HERE.

The New York City portion cap on sugar-sweetened drinks was back in court earlier this week. I attended the appeals hearing held at the state appellate court. The NYC health department argued against the ruling by Judge Milton Tingling that blocked the cap on sugary drinks larger than 16 ounces from being sold in food establishments including fast food establishments, delis, and other locations which get a letter grade. As reported in the New York Times, the lawyer for the city was met with skepticism from the justices of the First Department of the Appellate Division. It is unclear when a ruling will be issued.

As I previously blogged on The Huffington Post and the NY Daily News, I support the portion-size cap on sugary beverages. In a nutshell, portion size matters and can help in the fight against obesity. As I illustrated in my book The Portion Teller Plan, portion sizes of sodas have increased considerably over the years. Large portions may contribute to obesity because they contain more calories than small portions. While a small soda (16 ounces) at KFC contains 180 calories, the Mega Jug (64 ounces) contains nearly 800 calories. Larger portions also encourage us to consume more and to underestimate our intake. Soda, in particular, offers up no positive health benefits and is pure sugar.

Now, a new study published in the American Journal of Clinical Nutrition found that soda size limits may help in the fight against obesity. The study found that limiting the sale of oversized sodas and other sugar-sweetened beverages could affect 7.5 percent of Americans daily, have the greatest impact on overweight individuals, and would not discriminate against the poor.

As written in HealthDay:

The study found that about 60 percent of Americans consumed sugary drinks daily, but only 7.5 percent of them purchased “super-size” sugary drinks from an eatery on a given day. The rates, however, were somewhat higher for certain groups: 13.6 percent of overweight teens, 12.6 percent of overweight young adults aged 20 to 44 and 8.6 percent of overweight people in general. The investigators also found that low-income and high-income people were equally likely to buy large sugary drinks from restaurants, which challenges the criticism that a ban on the sale of these drinks at eateries discriminates against the poor.

I certainly do hope that the court considers this study when issuing a ruling. Obesity and diabetes are major public health problems in the city of New York as well as in other parts of the U.S., and limiting the sizes of sugar-sweetened drinks is certainly worth trying.

In the meantime, the NYC department of health launched a new ad campaign urging New Yorkers to pay attention to the high sugar content in energy drinks, sports drinks, sweetened teas, and fruit-flavored drinks. While these drinks sound “healthy,” many have more sugar than soda. A 20-ounce lemonade, for example, contains 260 calories and 67 grams of sugar. Sugar-sweetened drinks have been associated with weight gain and and an increased risk of Type 2 diabetes and heart disease.

As the weather gets warmer and while we wait for a ruling from the appellate court, I urge us all to drink more water and pay attention to the sizes of our sugary beverages.

For more by Dr. Lisa Young, click here.

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Posted in Food portion, Liquid calories, Michael Bloomberg, NYC Department of Health, Obesity, Portion control, Portion size | No Comments »

May. 29

Buyer Beware: Five Ways to Steer Clear of Health Haloes

Below is my blog post for Huffington Post “Buyer Beware: Five Ways to Steer Clear of Health Halos.”

You can also read it HERE.

New research soon to be published in the International Journal of Obesity by researchers at University of Ulster in Northern Ireland found that subjects eat more when food is labeled with a term perceived as healthy such as “reduced fat.”

Nearly 200 adult subjects were presented with pairs of foods, one food labeled with a “healthy”-sounding term such as “reduced fat” and the other food a regular brand item. The pairs of items had the same number of calories per 100-gram portions. Foods studied were reduced-fat and luxury coleslaw, semi-skimmed milk and Sprite, and Frosties and Special K cereals.

The subjects served themselves a larger portion of the healthy-sounding foods. This translates into the fact that they actually ate more calories from the products perceived as healthy. The subjects also underestimated how many calories were in these portions.

I have seen this phenomenon quite a bit in my private practice. Clients often think that if a food is labeled with a healthy-sounding term, they can eat more. For example, just because cookies are labeled reduced-fat, organic or gluten-free, people often think that somehow the calories do not count. But after all, cookies are cookies, regardless of whether they are reduced-fat, organic, gluten-free, or labeled some other way. And usually, when products are labeled as “reduced-fat,” manufacturers compensate by adding sugar. When products often marketed for diabetics are labeled as sugar-free, they may contain added fats or sodium.

At the end of the day, it is important to remember that very often marketing is at play here. As reported in Reuters:

“Foods are marketed as being healthier for a reason, because food producers believe, and they correctly believe, that those labels will influence us to eat their products and perhaps eat more of their products,” said Dr. Cliodhna Foley Nolan the director of Human Health and Nutrition at Safefood, a government agency in Ireland.

The takeaway message: Don’t be fooled by food label traps. Here are several ways to avoid such pitfalls.

1. Read food labels. Look at the calories per serving along with the other nutrients, such as fat, sodium, and sugar. The order of ingredients matters, too. Ingredients are listed in descending order by weight. If the first few ingredient contain unhealthy ingredients, regardless of the promise made on label, I’d suggest limiting this product or skipping it entirely.

2. Pay attention to your serving size. Be mindful as to how much you actually eat. For example, if you must indulge in a cookie, go for one cookie instead of two cookies, regardless of how they are labeled. Reduced-fat, sugar-free, or gluten-free cookies still have calories. Reduced-fat or reduced-sugar coleslaw, for example, may still have the same number of calories as the regular version. And the more you eat, the more calories you will be taking in. It is that simple.

3. Eat more whole food. This includes unprocessed foods such as fresh fruits and vegetables — which do not have food labels touting these products as healthy, low-fat, reduced-fat, gluten-free, or some other “healthy”-sounding term.

4. Cook more. By preparing your own food, you are able to know exactly what ingredients, and how much of each, is going into the final product.

5. Avoid “diet” food. Oftentimes, diet foods such as baked goods labeled low-fat, reduced-calorie, or fat-free do not taste great. And you may end up eating more to compensate for the mediocre taste. My advice: Stick to the real thing, and eat a smaller portion of a food you really enjoy.

Finally, always remember that there is no free lunch.

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Posted in Calories, Dieting, Food portion, Healthy eating | No Comments »

May. 13

Fast food still unhealthy: What to do

Below is my latest blog post for Huffington Post.

You can also read it HERE.

Fast food is known to be high in fat, sugar and salt, and frequent consumption of fast-food may contribute to a diet of poor quality, which may raise a user’s risk for overweight and chronic diseases that are diet-related (e.g., heart disease and hypertension). Indeed, when Morgan Spurlock embarked on a 30-day experiment to eat all his meals at McDonald’s, he gained 25 pounds, and his physicians were concerned with his health.

French fries and burgers are loaded with fat and salt, and oversized sodas and other sugary drinks are full of sugar. And most traditional fast-food items are loaded with calories.

With so much attention on the relationship between obesity and eating out, has the fast-food industry improved their offerings over the years? It seems that the choices today are not that much healthier, a new study says. According to the researchers, the nutritional quality of fast-food items has improved only modestly over 14 years.

The research, published in the American Journal of Preventive Medicine and funded by the Robert Wood Johnson Foundation, analyzed menus from eight top fast-food restaurant chains: McDonald’s, Burger King, Wendy’s, Taco Bell, Kentucky Fried Chicken (KFC), Arby’s, Jack in the Box and Dairy Queen. Menus were compared from 1997/1998 with 2009/2010. According to HealthDay:

Menu scores did not change for fruit, whole fruit, total vegetables, dark green and orange vegetables, legumes, total grains, whole grains, and oils. The good news was that scores improved for meat, saturated fat, and calories from solid fats and added sugars. On the other hand, scores for milk/dairy and sodium got worse. The overall nutritional quality score of 48 associated with these eight restaurants fell below that of the average American diet.

What I have found with my own research on fast-food portion sizes, published in the November issue of the American Journal of Preventive Medicine, is that while fast food establishments are offering some healthier items, they continue to add new larger-sized items. And large sizes just about always means more calories! As I wrote for HuffPost,

Portion sizes have continued to increase through the first decade of the 21st century. Top fast-food and restaurant chains continue to introduce new large-size portions. Food companies are introducing bigger burgers, burritos, pizzas, and sandwiches. Some of these single-serving items (meaning, they are marketed for one person) contain more than 1,000 calories. For example, Wendy’s Baconator Triple burger contains approximately 1,300 calories and Burger King Triple Whopper contains 1,140 calories.

In this new study, while modest improvements were observed in the fast-food offerings over the years, the authors stated that there is much more that can be done, especially since fast food is so ubiquitous in the diet. The authors noted that more than 25 percent of American adults eat fast food at least two times a week.

While we can hope that the food industry offer up healthier options soon, here is what you can do in the meantime if you still want to indulge in fast food.

  1. Choose a “single” burger over a double or triple.
  2. Choose a chicken dish over a meat dish. When faced with a choice between a burger or a grilled chicken salad or sandwich, I would suggest opting for the chicken.
  3. Skip the French fries. Or, if you must, opt for the “small.”
  4. Choose water instead of soda. You will save lots of calories and unneeded sugar. Water trumps diet soda as well!
  5. Add a salad to your meal.
  6. For dessert, choose whole fruit over pie. Purchase an apple instead of apple pie, for example.
  7. Eat slowly. Chew your food well. And, enjoy the company you are with.
  8. And, finally, eat fast food sparingly.
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May. 2

Restaurant survival guide

Below is my blog post  Restaurant survival guide: 10 tips for healthful dining for Huffington Post. You can also read it HERE.

Restaurant survival guide: 10 tips for healthful dining

Being a nutritionist in New York City, with so many good restaurants on almost every block, so many clients that I counsel eat out more often than they eat at home. Whether dinner parties, business meetings, or just catching up with friends, eating out has become one of our favorite activities. While I always recommend that it is good to cook (or learn to cook) and eat home on occasion, so much of my time is spent coaching clients on how to eat out healthfully in restaurants.

It is possible to eat out and consume upward of 2000 calories in just one meal. However, it is also entirely possible not to break your calorie budget and to eat healthfully while eating out. The key is to be mindful of your food choices and to choose wisely. Here are my top tips for dining out healthfully.

1. Mind your portions. Portions have grown tremendously over the years and it is most noticeable in restaurants. As I wrote in my book, The Portion Teller Plan, many steaks often contain a pound of meat (yes that is 16 oz!), overflowing pasta bowls often hold 3 or more cups, and some sandwiches contain over 1000 calories. However, you do NOT need to eat an entire dish yourself. YOU can practice portion control by splitting an entrée in half and share with your dining partner, wrapping up leftovers, or ordering appetizer portions.

2. Order a salad or vegetable soup to start. Instead of eating the entire bread basket which we often do when we sit down in the restaurant and wait for our main dish to arrive, order a healthy appetizer. A salad with mixed vegetables (order dressing on the side) or a vegetable-based soup is a great way to start a meal. The veggies are fairly low in calories and will fill you up as they are rich in fiber (not to mention healthy).

3. Order dishes grilled, broiled or baked. How a meal is prepared is so important to determining the healthfulness—and calorie count—of the meal. Try to stick with baked chicken or grilled fish, for example. Steer clear of fried dishes such as deep fried chicken.

4. Choose red sauce over cream sauce. We all love eating at our favorite Italian restaurant and we may want to enjoy an occasional bowl of pasta. Besides minding our portions, it is also important to choose the right sauce. Marinara or tomato sauce is relatively low in fat and calories as compared to a cream sauce.

5. Order primavera. Adding vegetables to your pasta dish (or any other dish you can) is a great way to make your portion look larger, boost vitamins, minerals, and fiber content, and help you to feel more satisfied without providing unneeded calories.

6. Order “on the side.” When ordering a salad or fish dish which may appear to be healthy, if the dish contains tons of dressing and sauce, you may be getting hundreds of added calories without even realizing. To avoid this, ask for dressings and sauces on the side. I do not think it is practical to eat everything bland and steamed with no sauce at all. However, if you order your favorite sauce or dressing on the side, you get to control how much you add on and you get a taste of the flavor you like.

7. Skip the soda and sugary drinks. Sodas and other sugary beverages add unnecessary calories to your meal. Opt for water or flavored seltzers instead.

8. Think ONE. If you want to indulge in an occasional glass of wine, think ONE. One drink on occasion is OK for most of us, but as I tell my clients, it is important not to drink several drinks daily. Not only does a lot of alcohol provide unneeded calories (as well as potential health risks), it tends to lower your inhibitions and you may end up overeating without realizing it.

9. Share dessert. It is ok to enjoy an occasional piece of pie for dessert but I suggest sharing it with your dinner companions. One great idea is to order your favorite “treat’ dessert while also ordering a fresh fruit platter. This way you can split both. The fruit adds volume so that you don’t feel deprived ordering just a few bites of pastry or pie.

10. Skip the WHITE (unless it is cauliflower). It is best to skip the white bread products which are refined and devoid of fiber and other important nutrients. Order brown rice instead of white rice, whole wheat pasta or soba noodles instead of white pasta, and limit the white bread and crackers on the table.

And, finally, remember that French fries count as a treat, and not as a vegetable.

Enjoy.

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Posted in Healthy eating, Portion Teller, Restaurant eating | No Comments »

Apr. 24

Berry bites: Exploring the health benefits of berries

Eating a diet high in fruits and vegetables has been correlated with a reduced risk of various chronic diseases. And for good reason: they are low in calories and rich in nutrients. Berries, in particular, are a nutrition powerhouse. Many reasons exist to put berries on your shopping list and to cook with them.

Naturally low in calories, berries contain vitamins and minerals, including vitamin C, folate, potassium, and calcium. The pigments that give berries their beautiful colors turn out to also contain polyphenols and antioxidants that are good for health. Fruits rich in phytonutrients are linked to lower rates of cardiovascular disease, strokes, and cancer in the people who eat them.

And there is more good for berry lovers. A study in Circulation found that berries may ward off heart disease in women.

Berries are also high in fiber which can aid digestion. One cup of raspberries, for instance, contains only 65 calories plus a healthy 8 grams of fiber. So feel free to fill up on them, guilt free. Pectin, one of the soluble fibers in berries, also has cholesterol lowering properties and contributes to heart health.

Berries are a terrific fruit group to include in the diet because of its high ORAC (Oxygen Radical Absorbance Capacity) value, a measure of antioxidant capacity. Diets high in antioxidants are beneficial and help fight chronic diseases because they protect the body from free radicals associated with aging and inflammation, among other conditions. Blackberries, strawberries, cranberries, and blueberries are among the foods that top the chart for containing the most antioxidants per serving. So feel free to enjoy these colorful jewels.

Berries—in particular, blueberries, cranberries, and mulberries—contain the polyphenol, resveratrol, associated with heart health, anticancer activity, and reduced inflammation. Berries known for their deep concentrated pigment contain the flavonoid, anthocyanins, which contain many health benefits which may help ward off diseases such as diabetes and cancer. Raspberries, strawberries, and cranberries also contain the polyphenol antioxidant, ellagic acid, which seems to have some anti-cancer properties.

Good news for berry lovers. You can get them year round without worrying about price. While fresh berries eaten immediately after harvest are the best choice in obtaining essential nutrients, frozen berries are the next best thing and allow us to indulge year round. Berries frozen right after harvest preserve most of their nutrients making them a terrific and nutritious choice. I suggest keeping a bag of frozen berries in your freezer.

Here are some berry bites on 5 winners:

Blackberries top the chart for containing the most antioxidants per serving so put them on your shopping list.

Blueberries are rich in antioxidants and vitamin C and may benefit heart health and brain function associated with aging. Research suggests that consuming blueberries may keep your blood pressure in check.

Cranberries contain flavonoids which may protect against inflammation and may help prevent urinary tract infections. Furthermore, the procyandins found in this berry contains antioxidant and antibacterial properties.

Raspberries contain the antioxidant quercetin which contains anti-inflammatory benefits and the phenolic compound, ellagic acid, and can help fight cancer. And even more good news: one cup contains only 65 calories and 8 grams fiber.

Strawberries are a terrific source of vitamin C; one cup of sliced strawberries contains more than a day’s worth of this antioxidant nutrient. A cup of strawberries also contains 3 grams dietary fiber and is low in calories (less than 50 calories per cup).

Berry tip: Beware of HYPE:

While the juice from the acai berry, for example, may be high in antioxidants, little evidence actually exists that it has special weight-loss or other powers, often touted on internet ads.

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Posted in Healthy eating, Heart Health | No Comments »

Apr. 16

Plate size matters

Below is my blog post Portion Size Matters for Huffington Post.

You can also read it HERE.

A new study out of Temple University suggests that one solution to helping kids eat less is to give them smaller plates. With childhood obesity rates so high, we need effective strategies to help youngsters eat more healthfully and eat less.

The study, published in the journal Pediatrics, found that plate size matters, at least for first-graders. The research was conducted at lunchtime on first-graders. Eighty percent of children served themselves 90 more calories when using large, adult-sized plates than when using smaller plates. And the students ate about half of the additional calories that they piled onto the plate. According to the researchers, the additional calories on these bigger plates were probably carbohydrates or protein, as kids did not usually serve themselves extra vegetables.

These results make perfect sense to me as a nutrition researcher tracking portion-size trends. As I wrote in my book The Portion Teller Plan, the sizes of plates have increased in recent years, and could certainly be an additional contributor to the obesity epidemic in our country. When given a larger plate, consumers tend to pile on more food.

Indeed, research from Cornell University conducted on adults found that people eat more off of larger plates. They found that a food portion looks smaller when it is placed on a large plate. And this new study confirms this phenomenon in kids.

I often suggest to clients in my private practice to eat off of downsized dishes. Using a smaller dish makes a smaller portions look like more food. And dieters do not want to stare at a half-empty plate. It makes them feel deprived. When one of my clients started eating off of her grandmother’s dishes, she began to lose weight. She ate less without even realizing it.

Another suggestion that I offer clients is to use a larger plate for salad (a great way to increase your veggie consumption) and use a smaller plate for the main dish. This way, you do not have to go out and buy new dishes.

Divide-and-conquer is another great approach when thinking about your plate. As USDA’s dietary guidance icon MyPlate suggests, fill half of your plate with fruits and veggies, one-quarter with healthy grains such as brown rice or quinoa, and one-quarter with protein-rich foods such as grilled fish or chicken.

One caveat: When using a smaller plate, remember not to pile on your food. If food can fall off of the plate, you probably served yourself too much.

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Posted in Obesity, Weight control | No Comments »

Apr. 2

Most kids’ meals at restaurants are unhealthy: What you can do

BELOW IS MY NEW BLOG POST FOR HUFFINGTON POST.

YOU CAN ALSO READ IT HERE.

A new study out last week by the Center for Science in the Public Interest (CSPI), an advocacy group in Washington, D.C., found that most meals from national chain restaurants marketed to children were not healthy and did not meet nutrition standards for healthy eating. This is quite troubling, considering the high obesity rates among today’s youth and all the eating out we do. We currently spend nearly half of our food dollars on foods consumed outside the home.

Of the nearly 3,500 meal combinations studied, 97 percent of the meals targeted to kids failed to meet healthy standards developed by nutrition experts. Such standards suggest that a children’s meal contain: no more than 430 calories, no more than 35 percent of calories from fat, and no more than 770 mg sodium, among other parameters.

Ninety-one percent of such meals failed to meet the standards set by the National Restaurant’s Association Kids LiveWell Program. Such standards require that at least one children’s meal (including a beverage) contain fewer than 600 calories, contain no more than 35 percent of calories from fat, and contain at least two servings of the following: fruits, vegetables, whole grains, lean protein, and low-fat dairy.

As reported in the New York Times, when CSPI conducted the study back in 2008, they found that 99 percent of kids’ meals were unhealthy and failed to meet standards set by nutrition experts.

Why do so many meals get a failing grade? The answer is pretty obvious. They contained sugary beverages, fried foods (including French fries and fried chicken), burgers, and full-fat cheese, in addition to other unhealthy ingredients. The calorie counts, fat, sugar, and sodium levels often exceeded standards. One meal contained 3,200 mg of sodium, more than twice the amount recommended for kids for an entire day.

For some good news: The chain Subway did not offer sugary beverages with kids’ meals. (They were the only chain to do so.) Instead they suggested water or low-fat milk. And the chain’s entire line of Fresh Fit for Kids meals met nutrition standards. It would be great if other restaurants followed Subway’s lead.

As a nutritionist advocating for healthy choices and educating families on nutrition and healthy eating, here are six things you can do when taking youngsters out to eat in a restaurant:

  • Order meals that contain fruits and/or vegetables. Think colorful!
  • Skip the white bread products and choose whole grains (i.e., whole-wheat breads and pastas).
  • Choose water or low-fat dairy instead of soda or other sugary beverages.
  • Skip the extra cheese.
  • Order sauces on the side.
  • Choose grilled, baked, roasted dishes instead of fried dishes.

And better yet, get kids into the kitchen, and involve them in the cooking process. You may be pleasantly surprised.

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Posted in Center for Science in the Public Interest, Restaurant eating | No Comments »

Mar. 25

Healthy holiday tips

Holiday eating tips: how to enjoy a healthy holiday season

With Passover and Easter around the corner, I’ve been helping clients struggle with issues surrounding holiday eating. Holidays are a time for pleasure and enjoyment, family and friends, and food should be enjoyed during this time. Passover, for example, is a holiday focusing freedom and liberation, among other things, and I have, therefore, helped to free clients from challenging eating traps. Whether you are attending a Passover seder, an Easter dinner, or some other festive gathering, follow the principle of moderation. And remember, this is not your Last Supper. Happy holidays!

Here are some tips and tricks so that you can have a healthy holiday season. Enjoy!!

** Watch portion sizes.

Enjoy your favorite holiday treats but take a small portion.

Avoid portion distortion: moderation is key.

Fill up on MORE fresh fruits and veggies. Follow USDA’s  MyPlate guidelines by filling HALF of your plate with fruits and veggies.

** Banish your membership in the “clean plate club.”

Leave a few bites over.  Ask yourself: Am I hungry?

** Be realistic about weight loss during the holidays

Don’t try to diet during the holidays. Try to maintain your current weight. At the very least, now is not a time to begin a diet.

** Don’t go to a holiday festivity starving.

Eat a healthy snack—yogurt, fruit, veggie soup, salad– before a party

** Balance party eating with other meals.

** Don’t skip meals. Make a plan.

** Make only one trip to the buffet table.

Choose only the foods you really want, and keep your portions moderate.

** Move away from the buffet table when socializing.

** Eat your calories instead of drinking them.

Choose your beverages wisely.

Note: Alcohol is high in calories. Moderation is key.

** When you are the host, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats. Reduce the fat in holiday recipes.

** Continue a regular exercise program.

** Enjoy good friends and family.

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Mar. 15

Fighting Obesity in New York City One Cup at a Time

It has been a busy week in New York City surrounding discussions of Mayor Bloomberg’s portion-size restriction for sodas. Below is my blog post for Huffington Post on the topic. You can read it HERE.

I was pleased to participate in Mayor Bloomberg’s press event yesterday at Lucky’s Café on East 34th Street along with other public health activists. The mayor vowed that the city will appeal the ruling overturning the portion-size restriction for sugar-sweetened beverages that was set to go into effect. He also eloquently spoke about the health implications of consuming large sugary beverages for New Yorkers. The mayor mentioned that obesity is killing more than 5,000 New Yorkers annually and 100,000 people nationwide. Indeed, large portions of sugar-sweetened beverages are contributing to our obesity epidemic.

The proposed portion size cap was set to restrict the sale of sodas and other sugary drinks that are larger than 16 ounces in food establishments, including fast-food chains, restaurants, movie theaters, sports arenas, delis, and street carts. It would include the now-typical 20-ounce soda bottle from the corner deli and most oversized fountain drinks available in fast-food establishments and movie theaters. It would even include many “small” sodas served at such eateries.

The press release from Mayor Bloomberg’s office cites new research from the city showing a strong connection between the consumption of sugary beverages and obesity.

The release states that:

… neighborhoods with higher rates of consumption of sugary drinks tended to have higher obesity rates. Nine of the top 10 neighborhoods with the highest obesity rates city-wide were also the highest in sugary drink consumption. At the other end, the three least obese neighborhoods were also the lowest in sugary drink consumption.

From a nutritionist’s point of view, this makes perfect sense. Sugar-sweetened beverages are purely liquid calories, provide no nutrients, no health benefits, and contribute unnecessary calories to our diets. And, as I found in my research, portion sizes of soft drinks and other foods have grown considerably over time and so have our waistlines. The sizes of soft drinks have morphed into jugs and half-gallon containers large enough for a family of eight. In the 1950s, a Burger King “small” soda was 12 ounces and the “large” was 16 ounces. Today, its “small” is 20 ounces. In 1916, a Coca-Cola bottle was 6.5 ounces, and in the 1950s, a Coca-Cola ad advertised the 16-ounce size to be shared among 3 people. Today, many people complain that 16 ounces is too small. Indeed, our perception has shifted.

As I previously wrote here:

… the mayor of New York City is not banning the sale of soda. Nor is he telling consumers that they can’t drink soda. Rather, he is calling attention to how much should be considered a reasonable amount to drink at a time. And 16 ounces is certainly more than a reasonable — that is a pint-size worth of sugar water. I do not see the proposal as a ban, but rather as an attempt to reset the norm for how much drink constitutes an appropriate portion. This is a much needed proposal in an era of oversized portions.

I was pleased to offer my support to the city’s portion size restriction. As I indicated in the press release from the mayor’s office:

“I am in support of the portion-size restriction on sugar-sweetened beverages,” said Lisa Young, Adjunct Professor in the Department of Nutrition, Food Studies and Public Health at New York University. “Large portion sizes of sugar sweetened beverages are a major contributor to the obesity epidemic. Capping the size of sugar-sweetened beverages is an excellent way to fight obesity. Large portions of soda contain many calories and absolutely no nutrients. No one should be drinking a 64 ounce (half gallon) of soda. A 16-ounce soda (a pint size) is certainly large enough for one person.”

But consumers will only buy small portions if the price is right or if the large sizes disappear. The price is rarely right for small portions, however. Manufacturers rarely charge half price for a half portion, as it has to cover its costs. And the cost of food is cheaper than most other costs such as rent, labor, and supplies.

As I wrote in an opinion piece for the New York Daily News back in September after the proposal was approved by the Board of Health:

Large portions contribute to obesity because they obviously contain more calories than small portions: A small soda (16 ounces) at KFC contains 180 calories, while the Mega Jug (64 ounces) contains nearly 800 calories — and is more than one-third of an entire day’s recommended calories for some people. Bigger portions also encourage us to consume more and to thus underestimate how much we are really eating and drinking. And it is the destitute who are most frequently the victims of the ills that come with fast-food consumption.

Given the enormous health implications of obesity in New York and elsewhere, capping the portion sizes of liquid calories devoid of nutrients is a terrific place to start.
The city did indeed file an appeal of Judge Tingling’s ruling. It is unclear how long it will take before a decision is reached. While I do hope that the decision is made in favor of the city, regardless of the outcome, Mayor Bloomberg and the city accomplished a great deal. The proposal to limit supersize sugary beverages set the stage for a national discussion on the contribution of our food environment — in particular, large portions of sugary beverages — to the obesity epidemic. And, we can do something about it!

I do hope that while we are waiting, restaurants and other eating establishments follow Lucky Café’s lead and voluntarily offer smaller sodas. We as consumers should also pay closer attention to the sizes of our food portions. We should think twice before buying the larger size, even if we get twice as much for just an extra quarter. And, in the end, we must remember that portion size matters.

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Posted in Food portion, Liquid calories, Michael Bloomberg, NYC Department of Health, Portion control, Soda | No Comments »

Mar. 7

Lessons from the Mediterranean diet: 10 foods to eat

Below is my latest blog post  for Huffington Post: ” What we can learn from the Mediterranean Diet: 10 healthy foods to eat.” You can also read it here.

The Mediterranean diet is a heart-healthy eating plan that has been thought to reduce the incidence of heart disease. Now a large study published in the New England Journal of Medicine on thousands of participants in Spain confirms the health benefits of this eating plan. The study found that those following the Mediterranean diet had a 30 percent reduction in the chance of having a heart attack or stroke. The study subjects were people ages 55-80 who had a high risk for cardiovascular disease.

As reported in the New York Times, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals.” The study was stopped early because the results were so clear-cut that they found it not ethical to continue.

The Mediterranean diet is an eating plan that is high in fruits and vegetables, and includes whole grains, olive oil, fish, nuts, beans, and legumes. It is low in foods that are high in saturated fats — such as meat and butter — and is also low in processed foods. What I love about the Mediterranean diet is that it is not touted as a weight-loss diet, but rather as a healthy lifestyle plan and a way life.

I previously wrote about the benefits of eating a diet high in fruits and vegetables and rich in whole grains.

So how can we Americans eat more like the Greeks? We can eat more fresh fruits and vegetables, include fish instead of meat, use olive oil instead of butter, and snack on nuts instead of chips.

My clients have been asking me which foods they can include in their diet. Here are some winners.

Olive oil is rich in monounsaturated fat, a heart-healthy fat. Diets high in olive oil have been associated with heart health. Olive oil is also rich in antioxidants, including vitamin E, polyphenols, and beta-carotene, which protects blood vessels and other components of the heart. Drizzle olive oil on salads and steamed veggies.

Tuna is high in omega-3 fatty acids, which have been associated with a decrease in the risk of heart disease risk. The American Heart Association recommends including at least two servings of fish per week, in particular fatty fish. Tuna is affordable, convenient, and versatile. Throw canned tuna on a salad, make a sandwich, or toss it into whole wheat pasta, to get a dose of omega-3s.

Broccoli is one of my favorite vegetables as it is chock-full of the antioxidant vitamins A and C. It is a cruciferous vegetable, and part of the Brassica family, rich in phytochemicals, known to have antioxidant properties. Sautee broccoli in olive oil and enjoy it as a side dish.

Raspberries contain the antioxidant quercetin — which contains anti-inflammatory benefits — and the phenolic compound ellagic acid, and can help fight heart disease. And even more good news: One cup contains only 105 calories and eight grams of fiber. Throw some berries into your morning yogurt for added color, taste, and a healthy dose of antioxidants and fiber.

Walnuts not only taste great, but also provide a heart-healthy addition to your diet. Rich in the plant-based omega-3 fatty acid alpha-linolenic acid, and antioxidants such as selenium, walnuts also provide protein, fiber, magnesium and phosphorus to the diet. Include a handful of walnuts as a snack or toss a few tablespoons into your breakfast oatmeal.

Chickpeas are a great option for plant protein and fiber. They also contain magnesium, manganese, iron, and folate. Hummus, which is made from chickpeas, is delicious with crackers or veggies as an afternoon snack.

Brown rice contains fiber, B-vitamins, and a variety of minerals. It contains nearly three times the fiber of white rice. A half-cup serving of cooked brown rice contains nearly a half-day’s worth of the mineral manganese, which works with various enzymes facilitating body processes. Brown rice makes a healthy grain to include with a meal of grilled fish and vegetables.

Spinach contains the minerals iron and potassium, as well as vitamins A, C, K, and the B-vitamin folate. Spinach also contains flavonoids, which have antioxidant properties that may prevent against certain diseases. For good news, it is available year-round, offering a readily-available source of many vitamins and minerals. A fresh spinach salad drizzled with olive oil and a handful of nuts tastes great.

Blueberries are rich in antioxidants and vitamin C and may benefit heart health. Consuming blueberries may keep your blood pressure in check. Blueberries contain anthocyanins, which may reduce the risk of heart disease in women. Snack on these tasty berries or throw a handful into your cereal.

Lentils contain soluble fiber, protein, and complex carbohydrates and also offers the added benefit of being a significant source of iron. Consider beginning your lunch or dinner with a hot lentil soup.

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