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The New Dietary Guidelines Recommend Eating More Fruits and Vegetables, Less Added Sugar and Saturated Fat

Below is my blog post for Huffington Post, “The new dietary guidelines recommend eating more fruits and vegetables, less added sugar and saturated fat.”

You can also read it HERE.

dga-2015

The 2015-2020 Dietary Guidelines for Americans were released earlier this month. The guidelines, updated every five years by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, are based on the latest research in nutrition science and serve as a basis for federal nutrition policy.

They also help to set the tone for how we should eat. The current guidelines recommend that Americans consume a “healthy eating pattern” consisting of more fruits, vegetables, and whole grains and limiting added sugar, salt and saturated fat.

Here are several key take away messages.

1. Focus on healthy eating patterns.

For the first time, the report emphasizes that Americans focus on foods and healthy eating patterns as opposed to individual food groups and nutrients. I commend this as we do not eat individual nutrients in isolation, but rather a diet composed of foods, which forms an eating pattern.

According to the guidelines, a healthy eating pattern consists of a diet with more fruits, vegetables, whole grains, and low-fat dairy; and less added sugar, sodium, and saturated fat. The guidelines emphasize a variety of vegetables from the different subgroups (think colorful!) and half of all grains should be whole grains including oatmeal, quinoa, and whole grain breads, for example. Sorry Paleo lovers! Dairy and healthy grains are indeed part of a healthy diet.

2. Added sugar

This is the first time the committee made a specific recommendation for limiting added sugar. Too much sugar is linked to obesity and chronic disease and as a nation, we eat too much, with soft drink being a major contributor.

The guidelines recommend a daily intake of 10 percent of calories, which amounts to around 12 teaspoons of sugar, for a 2,000-calorie diet. This translates into just a tad more than a can of soda. Yikes!

We currently consume 22 to 30 teaspoons of added sugar daily, half of which come from soda, juices and other sugary drinks. So, for a first step, I suggest skipping these sugary beverages.

As a nutritionist advising clients, I often get asked about eating fruit. Added sugar is NOT the same as naturally occurring sugar so you can enjoy fruit. All fruit fits into a healthy diet; however, I suggest skipping the juice and eating the whole fruit instead. Fruit is higher in fiber, contains a greater water quantity, and therefore, is lower in calories than the juice. As I say, “While I don’t suggest eating unlimited amounts, no one got fat eating fruit.

3. Saturated fat

Despite some observations that saturated fats are not linked to heart disease, the guidelines advise, like they did in previous editions, to limit saturated fat to no more than 10 percent of calories. Saturated fat is found in red meat, fried foods, butter, and full-fat dairy. The guidelines further recommend that teenaged and adult males should reduce their consumption of protein including meats because of heart disease, some types of cancer, and other health concerns. I think this advice should actually be embraced by the rest of us.

4. Cholesterol

The guidelines dropped its long recommendation that Americans limit their intake of dietary cholesterol from foods such as eggs and shellfish to no more than 300 mg per day. (One egg contains nearly 200 mg cholesterol.) However, the report also states that we should eat as little cholesterol as possible. This advice appears to be confusing. While the cholesterol recommendation is not in the headlines, the report does, indeed, recommend minimizing our consumption and says to limit cholesterol to 100-300 mg/day. So no, you cannot eat an unlimited quantity of eggs.

Also, since many foods high in saturated fats also contain cholesterol, if we reduce our saturated fat intake, this will probably help us lower our dietary cholesterol.

5. Sodium

The guidelines say we should consume no more than 2,300 mg sodium, which is no change since the 2010 edition. The report also advises that certain people include those with hypertension and diabetes — which comprise nearly two-thirds of us — further reduce sodium to 1,500 mg.

2,300 mg sodium translates into just one teaspoon of salt. So we certainly should throw away the salt shaker. We should also limit foods high in sodium including deli meats, breads, soups, and pizza. One great way to limit our salt intake is to eat less processed food and to cook more.

6. Portion control

While the previous edition of the guidelines advised us to “avoid oversize portions,” this edition says “focus on variety, nutrient density, and amount.” Since many restaurant portions are oversize and contain far more calories than most of us need, I do not think that the 2015-2200 guidelines emphasized portion control and calories nearly enough. Especially with obesity still on the rise.

Buried in the report, however, the feds do suggest reducing portions of sugar-sweetened beverages and decreasing portion sizes of grain-based and dairy desserts and sweet snacks.

So here’s my advice: With the exception of fruits and veggies, watch your portion size, and don’t eat and drink too much.

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Nutrition panel urges American’s to eat green, limit sugar, drink coffee and more

Below is my blog post for Huffington Post on the new report from the Dietary Guidelines Advisory Committee (DGAC):  Nutrition Panel urges American’s to eat green , limit sugar, drink coffee and more.

You can also read it HERE.

new report by the Dietary Guidelines Advisory Committee (DGAC), which convenes every five years and advises the federal government on the official dietary guidelines, calls for some changes to the American diet.

The purpose of the Advisory Report is to inform the government on the scientific evidence related to diet and nutrition. The U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) jointly write the Dietary Guidelines, which are due out later this year.

According to the DGAC:

… about half of all American adults — 117 million individuals — have one or more preventable, chronic diseases, and about two-thirds of U.S. adults — nearly 155 million individuals — are overweight or obese … Poor dietary patterns, over consumption of calories, and physical inactivity directly contribute to these disorders.

Americans eat too much sugar, saturated fat, and salt. We don’t eat enough fruits, vegetables, nuts, whole grains, and fish.

The report further states that:

… individual nutrition and physical activity behaviors and other health-related lifestyle behaviors are strongly influenced by personal, social, organizational, and environmental contexts and systems. Positive changes in individual diet and physical activity behaviors, and in the environmental contexts and systems that affect them, could substantially improve health outcomes.

The report by the committee eased certain restrictions (those for cholesterol, total fat, and coffee) and stressed limits for other restrictions (such as those for added sugar and saturated fat).

Rather than obsess over individual nutrients, the committee urges Americans to strive for a healthy dietary pattern: a diet with more fruits, vegetables, legumes, whole grains, seafood, and low- or non-fat dairy, and less red and processed meat, sugar-sweetened foods and drinks, and refined grains.

According to Dr. Marion Nestle, my NYU colleague, author, and nutrition policy expert: “The DGAC has produced an honest, straightforward, courageous report thoroughly based on research and at long last without mincing words.”

The Center for Science in the Public Interest (CSPI), a consumer advocacy group in Washington, D.C., also supports the report and issued the following statement:

The report of the DGAC is mostly unchanged from the reports of 2010 and years past, and in the ways it differs, the changes are mostly for the better. Contrary to some media accounts, the pendulum is not swinging wildly back and forth on most of these scientific questions; the basic advice to eat less saturated fat, sugar, and salt, and to eat more whole grains, fruits, and vegetables, is largely the same.

Here are some of the committee’s key recommendations.

SUSTAINABILITY

The committee, for the first time, urges American’s to eat green.

The report recommends that the government consider the environment — along with their heart, of course — when advising Americans about what they should eat.

The panel wrote “The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.”

This move could have a significant impact on how much meat people eat. Not surprisingly, the meat industry called the report “flawed” and “nonsensical.”

ADDED SUGAR

The committee stressed that Americans consume too much added sugar and recommended a daily intake of 10 percent of calories, which amounts to around 12 teaspoons for a 2,000-calorie diet. To put this in perspective, “12 teaspoons of sugar” is just a tad more than a can of soda. Americans currently consume 22 to 30 teaspoons of added sugar daily, half of which come from soda, juices and other sugary drinks. This is why the report recommends that Americans drink water instead of sugary beverages such as soda.

Previous dietary guidelines have included warnings about eating too much added sugar, but this is the first time the committee made a specific recommendation for limiting sugar. Indeed, too much sugar is linked to obesity and chronic disease.

The CSPI welcomed the DGAC suggestions to consume less sugar along with the report’s blunt advice to drink fewer sugary drinks. They said, “The strong recommendations on added sugars are important and have far-reaching policy implications.”

I also applaud the recommendation for limiting added sugar along with environmental and policy changes like those suggested by the committee. As I toldFood Navigator, “The DGAC report supports the possibility of soda taxes as an incentive to promote purchasing healthier beverages, policy changes for SNAP…and limiting food marketing to kids, all steps in the right direction to promote a healthier food environment.”

The American Beverage Association (ABA), however, issued a different sentiment on restricting sugar and sugary drinks. According to Food Navigator, the ABA said: “Numerous studies have shown that restricting one food or food group is not the best approach for achieving calorie balance and maintain a healthy weight.”

Indeed, drinking less soda would be bad for their business.

FAT

The Committee is recommending that we limit saturated fat to no more than 10 percent of total calories. Saturated fat may promote heart disease by elevating blood cholesterol levels. Americans are urged to eat unsaturated fat — found in nuts, fatty fish, olive and vegetable oil — instead of saturated fat, found in red meat, cheese, butter, coconut, and palm kernel oil. While many celebrities and Atkins devotee’s heavily promote both coconut and red meat, the committee report advocates the contrary.

The DGAC, however, dropped a suggestion from previous guidelines to restrict total fat intake to no more than 35 percent of daily total calories. While previous editions of the Dietary Guidelines have advised Americans to eat a low-fat diet, the committee suggests that reducing total fat intake does not appear to decrease our risk for heart disease. Rather, replacing saturated fat with refined carbohydrates — including low-fat cookies and cakes — increases our disease risk.

CHOLESTEROL

The committee dropped its long recommendation that Americans limit their intake of dietary cholesterol from foods such as eggs and shellfish to no more than 300 mg per day. (One egg contains nearly 200 mg cholesterol.) The committee cites research showing that cholesterol from the diet has little or no effect on blood cholesterol levels for most people.

Dr. Nestle, however, wrote a thought-provoking blog post raising several important points on the research. She states, “I’m wondering if research sponsored by the egg industry could have anything to do with this.” Furthermore, she writes, “if the Advisory Committee is dropping the cholesterol recommendation, could it be because so many people are taking statins that dietary cholesterol doesn’t appear to matter so much anymore?” These are certainly points to consider.

COFFEE

If you enjoy several cups of coffee, you are in luck. The committee advised that drinking 3-5 cups of coffee per day (or up to 400 mg of caffeine) is okay. However, I suggest you watch the size of your mug to partake healthfully in those “five cups of coffee.” As I told Food Navigator, “3-5 cups translates into 2-3 Starbucks-sized cups … I worry that the public may think they can drink more coffee than the guidelines really suggest. Education on serving size is necessary here…”

Finally, will the feds accept these recommendations, and how will we implement them?

The DGAC report states:

It will take concerted, bold actions on the part of individuals, families, communities, industry, and government to achieve and maintain the healthy diet patterns and the levels of physical activity needed to promote the health of the U.S. population. These actions will require a paradigm shift to an environment in which population health is a national priority and where individuals and organizations, private business, and communities work together to achieve a population-wide “culture of health” in which healthy lifestyle choices are easy, accessible, affordable, and normative — both at home and away from home.

According to Dr. Nestle, a former member of the DGAC:

Whether the agencies — USDA and HHS — will accept its recommendations remains to be seen. Congress has already weighed in and said that the Dietary Guidelines cannot consider sustainability in making dietary advice. Much will depend on the response to the call for public comments.

Stay tuned.

We would love to hear our thoughts on the DGAC report. And you can tell the gov’t what you think by weighing in here.

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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Benefits of fruits and veggies: Eat MORE

Below is my latest blog post for Huffington Post on the benefits of fruits and veggies.

Here is the link.

According to new data published by the NPD Group, a market research firm, most American are not consuming enough fruits and vegetables. As reported in USA Today, children and adults eat an average of slightly more than a cup of vegetables a day and a little more than a half a cup of fruit.

The Dietary Guidelines for Americans advise that we eat a diet with plenty of fruits and vegetables. And according to USDA’s dietary guidance system MyPlate, half of our plate should consist of fruits and veggies. For a 2,000-calorie diet, it advised that we eat two cups of fruit and 2.5 cups of veggies each day.

Eating a diet with plenty of fruits and vegetables has been linked to improved health, and for good reason. Veggies and fruits (both fresh and frozen) are loaded with vitamins, minerals, fiber, and antioxidants, which have been shown to protect against chronic diseases such as heart disease and cancer. They are also low in calories, making them a great choice for your waistline. Choosing a colorful assortment vegetables is best, as different benefits exist in the different color spectrum. The orange pigment found in carrots, pumpkin, and sweet potatoes, for example, contain the antioxidant beta-carotene. The deep red pigment found in tomatoes contain the antioxidant lycopene, which is linked with prostate health.

And for some great news, here are two food groups where you can eat a large portion and not have to worry about weight gain. (Just watch your portion of starchy veggies such as corn and potatoes.)

With so much of a focus on eating low-carbohydrate diets, as a practicing nutritionist, I often get asked by my clients, “Will I gain weight if I eat too many fruits such as watermelon?” The answer is NO! In fact, quite the contrary. They are also low in calories, making them a great choice for your waistline. And, they are good for your health.

While all fruits and vegetables are healthy, below are several pointers on some nutrition powerhouses.

Vegetables

Broccoli is a cruciferous vegetable, and part of the Brassica family, which also includes kale, collards, cabbage, bok choy, Brussels sprouts, turnips, and cauliflower. Members of the Brassica family are rich in phytochemicals, known to have antioxidant properties. Broccoli is a true nutrition powerhouse: It is chock full of vitamin C, the mineral calcium, fiber, and vitamin A. It is also rich in sulforaphane, a health-promoting compound that can fight cancer.

Carrots are a good source of fiber, which helps to maintain bowel health, lower blood cholesterol, and aid in weight maintenance. The orange pigment found in carrots are due to the antioxidant beta-carotene, also found in other deep orange foods such as sweet potatoes, pumpkin, butternut squash, papaya, and cantaloupe. Beta-carotene is converted to vitamin A in the body and helps to maintain healthy eyes, support your immune system, keep your skin healthy, and protect against certain cancers.

Spinach is available year-round in grocery stores around the country, offering a readily-available source of many vitamins and minerals. Spinach contains the minerals iron and potassium, as well as vitamins A, K, C, and the B-vitamin folate. Spinach also contains phytochemicals that may boost your immune system and flavonoids, which have antioxidant properties that may be preventative against certain cancers.

Sweet Potatoes are rich in the antioxidant beta-carotene and are also full of fiber, vitamin B6, folate, vitamin C, and the mineral potassium. They are especially nutritious when eaten with the skin on, and contrary to a popular dieting myth, they are not fattening!

Beets contain healthy doses of iron, the B-vitamin folate, and fiber. Red beets offer betacyanin, a plant pigment which may protect against colon cancer.

Fruits

Cantaloupe. This member of the melon family is rich in the antioxidant beta-carotene, a plant-based vitamin A precursor that helps with eye health, among other conditions. It is also rich in the mineral potassium, which may help lower blood pressure and the risk for stroke. And, it is terrific if you are watching your waist — a one-cup serving contains a mere 50 calories.

Watermelon, which is especially terrific this time of year, offers a juicy, sweet taste and a high water content, while packing in the antioxidants lycopene, beta-carotene, and vitamin C, and the minerals potassium and magnesium.

Citrus fruits, including oranges and grapefruits, provide a significant source of vitamin C, folate, and potassium, as well as fiber. Pink grapefruits are particularly rich in the antioxidant lycopene. Eating these fruits whole yields more nutrients than drinking the juice.

Avocados are rich in heart-healthy monounsaturated fats, which may help raise levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). They are also high in the antioxidant vitamin E.

Grapes. Consuming grapes may reduce the risk of blood clots, lower LDL cholesterol (the bad kind), and prevent damage to the heart’s blood vessels, aiding in the maintenance of healthy blood pressure. Antioxidants called flavonoids may even increase HDL cholesterol (the good kind). The resveratrol found in the skins of red grapes may interfere with cancer development. Eating the whole fruit instead of consuming the juice contains the added benefit of fiber.

Kiwifruit, with its brilliant green inside, is packed with vitamin C and fiber.

Healthy Tips:

It is best to eat your fruits and vegetables from whole foods. Popping a pill — such as taking a beta-carotene supplement — does not do the trick. Fresh and frozen vegetables offer a combination of many health benefits that you will not find in a pill. So, remember to chew!!

When you can, opt for local produce that’s in season. Chances are, it did not have to travel too far to get to you. Go organic when you can.

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Healthy grains!

The post below also appears as a blog post for  Huffington Post and can be found here.

With the low-carb movement, so many clients that I counsel fear eating grains and starches altogether, and think they are better off without them. This is false!! Certain starches are not particularly healthy such as bagels and muffins; they are oversized and each are equivalent to eating around 6 slices of bread. But many grains–whole grains–are indeed healthy and should be included as part of a healthy diet. Indeed, the 2010 dietary guidelines suggest that at least half of our grains be whole grains.  Here’s why.

Including whole grains in your diet is a great way to boost your nutrient intake. They are loaded with vitamins and minerals including B vitamins, vitamin E, magnesium, selenium, and protective phytonutrients. A good source of fiber and complex carbohydrates, they are relatively low in calories and fat. It is no surprise that diets rich in whole grains may offer protection against heart disease, stroke, type 2 diabetes, hypertension, and certain cancers.

Whole grains are healthier than processed grains because they provide many more nutrients. They also offer a greater sense of fullness in people who eat them. Whole grains are made from the whole kernels of grain, including both the inside part of the grain and the outer covering. Processed grains remove the outer covering along with a lot of the nutrition and fiber. Fiber helps prevent constipation, and may cut the risk of heart disease, diverticulosis, and certain cancers.

Most Americans do not consume enough whole grains. For many of us, eating more whole grains requires learning about foods rarely seen in the traditional American diet.  As you will see below, many delicious and nutritious grains exist.  And, if you are gluten free, no need to worry, as many terrific and versatile grains are now readily available on the market.

Skip the white pasta and white rice and include healthy grains instead: brown rice, kasha, quinoa, spelt, and whole wheat pasta, to name a few.  Here are some nutritional benefits of some healthy, tasty, and versatile grains:

Amaranth is a great grain for those with gluten intolerances and wheat allergies. It also has a terrific nutritional profile.  One cup of cooked amaranth delivers lots of fiber, protein, and is rich in minerals including iron, magnesium, manganese, and phosphorus. It also contains betalains, a class of antioxidants that may help reduce inflammation.

Barley is a good source of soluble fiber which may reduce cholesterol and stabilize blood sugar levels. Barley contains B vitamins, and the minerals selenium and copper. While pearled barley is not technically a whole grain, as it is polished, and some nutrients are lost, hulled barley is healthier, and contains more fiber, vitamins, and minerals.  However, even pearled barley is a healthier alternative to refined grains such as white rice, couscous, or pastas made from white flours.

Brown rice is a much better choice than white rice. It contains fiber, B vitamins, and a variety of minerals. It contains nearly three times the fiber as white rice. A mere ½ 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.

Buckwheat brought to America by Russian and Polish immigrants who called it “kasha,” is a good source of the minerals manganese, magnesium, and zinc, as well as flavonoids like quercetin and rutin which contain antioxidant and anti-inflammatory properties. A great choice for those following a gluten free diet.  One cup cooked Kasha contains 5 grams of fiber.

Bulgur wheat is higher in fiber than most grains. One cup cooked bulgur contains 8 grams of fiber. The insoluble fiber it contains is helpful in preventing constipation and diverticular disease. It also contains iron, magnesium, manganese, and  B vitamins. Because bulgur is made from precooked wheat berries, it can be reconstituted by soaking or by simmering. It’s wonderful nutty flavor and light texture makes it a great choice for salads and side dishes.

Millet contains manganese and phosphorus which may contribute to bone health. It is also rich in B vitamins, especially niacin, B6, and folate. Added bonus: it is gluten-free.

Oats are a good source of soluble fiber and contain beta-glucans which helps lower cholesterol and stabilize blood sugar levels. They also contain insoluble fiber which prevents constipation and promotes regular bowel movements. Moderate amounts of pure, uncontaminated oats are tolerated by most people with celiac disease, but it is important to be aware that many commercial oat products on the market have been cross-contaminated with wheat, barley and/or rye.

Quinoa is a nutrition treasure and has a protein content that is superior to that of most grains, because it contains all the essential amino acids. It is high in the amino acid, lysine, which is important for tissue growth and repair. It is also rich in the minerals iron, magnesium, manganese, phosphorus and copper, and a great choice for the gluten free.

Spelt has gained popularity as a healthy and delicious grain due to its nutty flavor, high protein and nutrition content. It is low in fat, high in fiber, and contains B vitamins and minerals including potassium, magnesium, manganese and copper. And it has gained a following for those intolerant to wheat. Many people with wheat allergies can tolerate spelt well.

Whole wheat products are not stripped of nutrients and fiber like refined products. Whole wheat foods such as whole wheat pastas, breads, and couscous contain insoluble fiber, which prevents constipation and may be protective against certain cancers. They also contain an array of vitamins and minerals.

Aim for 100% whole wheat products such as whole wheat pasta and couscous.

Wild rice is high in protein and fiber and low in fat. It also contains the minerals potassium and phosphorus and B vitamins.

Savvy shopping tip: Choose grains that are 100% whole grain. When reading food labels, look out for words such as “multigrain” or “stoneground” which do not necessarily mean whole grain. And the phrase “made from whole grain” is generally used on products that aren’t 100% whole grain.

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Why eat vegetables.

Eating a diet with plenty of vegetables has been linked to improved health, and for good reason. Veggies (both fresh and frozen) are loaded with vitamins, minerals, fiber, and antioxidants which have been shown to protect against chronic diseases such as heart disease and cancer. They are also low in calories, making them a great choice for your waistline. Choosing a colorful assortment vegetables is best, as different benefits exist in the different color spectrum. The orange pigment found in carrots, pumpkin, and sweet potatoes, for example, contain the antioxidant beta carotene. The deep red pigment found in tomatoes contain the antioxidant lycopene linked with prostate health.

The Dietary Guidelines for Americans advise that we eat a diet plentiful in vegetables. And for some great news, here is  food group where you can eat a large portion and not have to worry about weight gain. (just watch your portion of starchy veggies such as corn and potatoes.)

While all vegetables are healthy, below are several pointers on some nutrition powerhouses.

VEGETABLES

Broccoli is a cruciferous vegetable, and part of the Brassica family that also includes kale, collards, cabbage, bok choy, brussel sprouts, turnips, and cauliflower. Members of the brassica family are rich in phytochemicals, known to have antioxidant properties. Broccoli is a true nutrition powerhouse; it is chock full of vitamin C, the mineral calcium, fiber, and vitamin A. It is also rich in sulforaphane, a health-promoting compound that can fight cancer.

Carrots are a good source of fiber, which helps to maintain bowel health, lower blood cholesterol, and aid in weight maintenance. The orange pigment found in carrots are due to the antioxidant, beta-carotene, also found in other deep orange foods such as sweet potatoes, pumpkin, butternut squash, papaya, and cantaloupe. Beta-carotene is converted to vitamin A in the body, helps to maintain healthy eyes, support your immune system, keep your skin healthy, and protect against certain cancers.

Spinach is available year-round in grocery stores around the country, offering a readily-available, source of many vitamins and minerals. Spinach contains the minerals iron and potassium, and vitamins A, K, C, and the B vitamin folate.  Spinach also contains phytochemicals which may boost your immune system and flavonoids, which have antioxidant properties that may be preventative against certain cancers.

Sweet Potatoes are rich in the antioxidant beta-carotene and are also full of fiber, vitamins B6, folate, and C and the mineral potassium. They are especially nutritious when eaten with the skin on, and contrary to a popular dieting myth, they are not fattening!

Beets contain healthy doses of iron, the B vitamin folate, and fiber. Red beets offer betacyanin, a plant pigment which may protect against colon cancer.

HEALTHY TIPS:

It is best to EAT your fruits and vegetables from WHOLE foods. Popping a pill–such as taking a beta carotene supplement–does not do the trick. Fresh and frozen vegetables offer a combination of many health benefits that you will not find in a pill. So, remember to chew!!

Go LOCAL and eat what’s in season. When you can, opt for local produce that’s in season. Chances are it did not have to travel too far to get to you.

Go ORGANIC when you can.

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The food industry says “eat more!”

While the newly released Dietary Guidelines say “eat less”, the food industry serves more!

One of the consumer messages from the newly released Dietary Guidelines suggest that we “avoid oversized portions.” This is an excellent recommendation given that 68% of us are considered overweight and the report from the Dietary Guideline Advisory Committee indicated that obesity is “the single greatest threat to public health in this century.”  Losing weight is about eating less and moving more. From the food intake side of the equation, one of the best ways to lose weight is to eat smaller portions which have fewer calories than large portions.

But if you eat out, easier said than done! The LA Times recently reported on new menu items loaded with calories, salt, and fat. Some of these items contain an entire day’s worth of calories! The article is titled “Eat less, U.S. says as fast-food chains super-size their offerings.”

Here goes:

McDonald’s Angus Bacon Cheese Wrap contains 790.

All-American Jack from Jack in the Box Inc. –a  sandwich with two jumbo beef patties and two kinds of cheese, contains 840 calories.

Taco Bell Corp.’s Beefy Crunch Burrito meal: ground beef, rice, nacho cheese sauce, sour cream and spicy Fritos wrapped in a tortilla, plus cinnamon twists on the side and a medium soft drink, contains 1,390 calories.

Carl’s Jr.’s Footlong Cheeseburger has 850 calories.

Burger King’s Stuffed Steakhouse: a third of a pound of beef stuffed with jalapenos and cheese, has 600 calories.

I’ve got many more examples of jumbo sizes that I’m compiling. If you come across anything, please share.

In a word, OY-VAY! Steer clear of these items. Or share a dish with SEVERAL friends. And drink lots of water. And, perhaps start training for a marathon!

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New Dietary Guidelines: Eat Less

Dietary 2010 Guidelines just released


The 2010 Dietary Guidelines for Americans were just released yesterday.   The Dietary Guidelines are updated every five years and released jointly by the US Department of Health and Human Services (HHS) and the US Department of Agriculture (USDA). While many of the recommendations are similar to those previously issued, 2 new messages stand out: eat less and a focus on consuming less salt. As a nutritionist who has been advocating portion control for many years, I was pleased to see the government’s recommendation to “avoid oversized portions.”

Here are selected messages for consumers which were posted yesterday on the government’s website. They are categorized in 3 areas.

Balancing Calories

• Enjoy your food, but eat less.

• Avoid oversized portions.

Foods to Increase

• Make half your plate fruits and vegetables.

• Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

• Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.

• Drink water instead of sugary drinks.

I downloaded the entire report–a lengthy 95 pages. The Appendix has a table on key consumer behaviors and strategies for professionals which I think will prove useful. Here are some of their tips:

  • Plan ahead to make better food choices.
  • Track food and calorie intake.
  • Cook and eat more meals at home.
  • Reduce portions, especially of high-fat foods.
  • Limit screen time
  • Increase physical activity

Here is a clip from CBS News with Katie Couric which aired last night at 6:30. (I am featured.)

Here is an article just in from the New York Times.

Take home tip: you can enjoy your foods but be sure to watch your portions.

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