Nutrition experts have long recommended that we eat a diet with plenty of fruits and vegetables. Indeed, according to USDA’s dietary guidance system MyPlate, half of our plate should consist of fruits and veggies. A few weeks ago, I wrote about the benefits of vegetables. Here, I will highlight some benefits of eating more fruits. 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, 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.

Below are some nutrition tid-bits on select 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 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 yield 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.

Apples provide fiber along with the heart healthy antioxidant quercitin.

This morning,  in the presence of a huge crowd, the Institute of Medicine (IOM) released its latest report Accelerating Progress in Obesity Prevention: Solving the Weight of the Nation . It focuses on five critical goals for preventing obesity:

– Integrating physical activity into people’s lives

– Making healthy foods and beverages available everywhere

– Transforming marketing messages about nutrition and activity

– Galvanizing health care professionals and employers to support healthy living

– Making schools a gateway for healthy weights

Several members of the committee highlighted specific strategies and obesity prevention recommendations to identify how we can work together most effectively in our communities to reduce the nation’s obesity crisis.

This report is released at an important time as the obesity epidemic is a major public health crisis and the food environment is not conducive to weight loss for most of us. Food is available 24-7, portion sizes are huge, and the food industry spends mega bucks marketing sugar, fat, and calorie laden junk food.

At the conference’s opening plenary on Monday morning, the CDC in conjunction with Duke University and RTI International released a new paper just published in the American Journal of Preventive Medicine on obesity forecasts through 2030. The forecasting study found that 42% of the US population could be obese by 2030, suggesting that our healthcare system could be burdened with 32 million more obese individuals within just two decades. According to the researchers, action is needed to keep rates from increasing further.

For the good news, the report found that keeping obesity rates level could save nearly $550 billion over two decades. Hopefully, this thought provoking conference will inspire its attendees to work together to reverse the obesity epidemic. The action steps highlighted throughout the conference will hopefully help us speed up the progress to combat the current obesity crisis.

Ferrero USA, the manufacturer of Nutella, the chocolate-hazelnut spread, is paying $3 million to settle a class action lawsuit as it had been misleading consumers to think that it was “healthy.” No surprise that many clients I have counseled over the years have considered Nutella a healthy spread, both for themselves and their family.

As reported in the Huffington Post, the law suit is being filed by a California mom who realized she was feeding her 4 year old “the next best thing to a candy bar.” She had been lured by some of Nutella’s ads into thinking that it was, indeed, a healthy product.

You too can receive a piece of the action. If you purchased Nutella in recent years, you are eligible for around  $4 per jar.

In addition to being fined, Ferrero must now change the product’s labeling and marketing statements. Nutella’s website no longer makes any health claims. Instead, the company now focuses on the tag line – “Breakfast never tasted this good.”

While you may enjoy the taste, Nutella is hardly health food.

Here is the nutritional breakdown per 2 tablespoon serving (a size of a walnut in a shell—which is quite small!):

190 Calories

11 grams fat

3.5 gram saturated fat

21 grams sugar

Sugar is the first ingredient!  In fact, just one serving of the spread contains the equivalent to 5 teaspoons sugar. The 11 grams of fat contains 99 calories making the product nearly 50% fat. It also contains unhealthy saturated fat. Saturated fat has been shown to raise cholesterol levels and may contribute to heart disease.

So Nutella is hardly “healthy!”

While you may enjoy Nutella, best to use the spread as an occasional treat. Nut butters such as almond butter and peanut butter would be a healthier choice. Instead of the sugar in Nutella, you’ll get some protein.

It is time that the Food and Drug Administration (FDA) crack down on food companies who make food and nutrient claims on packages to help them fly off the shelves!

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.

The researchers were from Beth Israel Deaconess Medical Center in Boston and looked at data collected as part of the dietary intake survey  National Health and Nutrition Examination Survey (NHANES). The authors wrote in the  study published online that “Liquid diets, nonprescription diet pills and popular diets showed no association with successful weight loss.”

The Los Angeles Times summarized what worked and what did not work for the dieters.

Here’s what the dieters tried that worked:

* 65% ate less food

* 44% ate less fat

* 41% switched to foods with fewer calories

* 4% took weight-loss medications that were prescribed by a doctor

* Joining a weight loss program was also helpful perhaps because of “the structure of being in a program.”

Here’s what the dieters tried that didn’t work:

* 41% drank more water

* 14% ate “diet foods or products”

* 10% used nonprescription diet pills, including herbal remedies

* 7% adopted a “liquid-diet formula.”

I was glad to see this study as I’ve been advocating eating less and moving more for years. While this old fashioned advice may not seem as sexy as some fad diets and supplements, it works for the long haul. And, it will save you money—no need to buy unneeded supplements.

Take home messages:

*  Skip the fad diets and practice portion control instead.

* Go out and exercise. Pick something you enjoy and stick to it.

*  Choose healthier and more nutrient dense foods. A good place to start is by eating more fruits and vegetables!

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.

While the book isn’t officially out until April, it has already received wonderful write ups. Last week, two articles on the book were written for the New York Times, one by Jane Brody and the other by Mark Bittman. I’ve had a chance to read my copy and here are some excellent points worth sharing.

This is not another fad diet book telling you exactly what to eat or not eat. It also does not advise you to count calories. On the contrary, Marion and Mal dissuade readers from counting calories. It is a well-researched guide (with over 30 pages of references) on what you need to know about the “mysterious” calorie, the science behind the calorie, and the social implications of living in a society surrounded by too much food.

Marion and Mal begin by defining a calorie, reviewing its history, and discussing how scientists count and measure calories. They review some of the confusion surrounding the calorie and the struggle we have to estimate our intake. As a nutritionist researching portion sizes and counseling overweight individuals, what I found particularly important in the book is the discussions on obesity (two thirds of us are overweight or obese), weight gain, diets, and an in-depth look at the politics of calories, Marion and Mal tackle our “eat more” society, the role of the food industry, and the issues surrounding calorie labeling. They help readers understand the calorie in terms of food labeling, fad diets, and calorie myths. One such example is the concept of negative calories– which is wishful thinking, they write, unless of course you are drinking ice cold water!

Finally, the book concludes with a section on how to cope with our current calorie environment. Some simple and practical take away messages from the book: “Get organized. Eat less. Eat better. Move more. And, get political.”

Dr Jo has also created a series of Eat  Out Healthy videos.

—Check out Eating Out Healthy at Starbucks:

http://www.drjo.com/2012/01/eat-out/eat-out-healthy-at-starbucks/

—And, check out Eating Out Healthy at Outback Steakhouse:

http://www.drjo.com/2012/03/general/eat-out-healthy-at-outback-steakhouse/

Enjoy and hearty appetite!! Dining out has never been easier, thanks to Dr. Jo.

March is National Nutrition Month©, an annual nutrition education

campaign created by the Academy of Nutrition and Dietetics  (formerly

the American Dietetic Association) to focus attention on the importance

of making informed food choices and developing healthy eating habits.

This year’s theme, “Get Your Plate in Shape,” encourage consumers to

ensure they are eating the recommended amounts of foods from each food

group: fruits, vegetables, grains, protein and dairy.

Here are some practical tips to get YOUR plate in shape:

Fill half of your plate with fruits and vegetables. Choose a colorful

variety of fruits and veggies; the different colors impart different

nutrients and health benefits. Be sure to include dark leafy greens

such as spinach and romaine lettuce as well as and some orange choices

such as carrots, cantaloupe, and butternut squash. Fresh fruit and

veggies are great but so are frozen varieties. Choose fresh fruit

instead of juice.

Practice portion control. Eat realistic portion sizes by using smaller

plates and bowls. Get into the habit of dining at home, where you can

control the ingredients of the foods you eat.

Snack wisely. Add fruit and veggies to snacks too. Enjoy baby carrots

and hummus, celery and peanut butter, fresh fruits such as apples,

pears, and berries

Choose whole grains. At least  half of your grains should  be whole

grains. This includes oatmeal, brown rice, whole wheat bread, whole

wheat pasta, and other grains such as soba noodles, millet, and

quinoa.

Drink low-fat or fat-free milk. These have the same valuable nutrients

without the calories calories from fat, which is mostly in the form of

saturated fat.

Choose healthy proteins. Eat fish at least twice a week. Good choices

include salmon, sardines rich in omega 3 fatty acids. When you eat

meat, choose lean cuts, and when selecting poultry be sure to remove

the skin.   Include plant based proteins such as beans and legumes.

Slash salt and empty calories. Check out labels when you go food shopping.

Get rid of sugary drinks and opt for water instead. Watch out for

added sugars and foods high in sodium.

Eat WHOLE foods and limit processed foods. Choose more fresh fruit and

veggies, and less refined junk food.

Include alcohol in moderation. Limit your alcohol intake to one drink a day for women and two for men.

CHOOSE A DIET RICH IN  FRUITS, VEGETABLES, AND WHOLE GRAINS.

CHOOSE A DIET LOW IN SATURATED FAT AND TRANS FATS: LIMIT FRIED FOODS, FATTY MEAT, BUTTER, AND MARGARINE.

INCLUDE FOODS RICH IN OMEGA 3 FATS:  SALMON, SARDINES, WALNUTS, AND FLAXSEEDS

CHOOSE HEART HALTHY FATS: NUTS, OLIVE OIL, CANOLA OIL, AVOCADO.

LIMIT INTAKE OF SODIUM: DO NOT USE SALT SHAKER; USE HERBS AND SPICES INSTEAD; AVOID PROCESSED FOODS.

GRAINS/STARCHES

Choose foods high in SOLUBLE FIBER to reduce cholesterol levels

grains: oat bran, oatmeal, barley

starchy vegetables: sweet potato, winter squash (butternut, acorn)

Choose whole grains instead of white bread products

FRUITS AND VEGETABLES

Choose FRESH fruits and vegetables—they are rich in ANTIOXIDANTS, OTHER VITAMINS/MINERALS, FIBER and low in calories

FRUITS: citrus fruits, berries, kiwi, banana, apples, pears

fruit juices such as orange and grapefruit (watch portions of juice)

VEGETABLES: broccoli, carrots, green leafy vegetables, tomatoes,

spinach, cauliflower

MEATS AND ALTERNATIVES

Choose LEAN poultry: chicken breast without skin, fresh turkey breast

Choose fresh fish: baked, broiled or grilled

cod, flounder, red snapper, filet of sole (low in fat)

salmon, tuna, sardines  (rich in heart healthy omega 3′s)

Include beans, peas (split peas, chick peas), lentils: they are high in fiber and low in fat.

Include soy products–tofu, soy milk (good source calcium)

Limit red meat as it is high in saturated fat.

DAIRY PRODUCTS

Choose lowfat milk and dairy products

Skim milk, yogurt, low fat cottage cheese, low fat ricotta

Limit high fat cheese products as they are high in saturated fat.

FATS

Choose moderate amounts of olive oil and canola oil–as they are  high in monounsaturated fat (“Good fat”).

CAUTION:  USE IN MODERATION–ALL FATS HAVE ALOT OF  CALORIES.

Include nuts and seeds in moderation.

Limit butter, coconut oil, palm oil (high in saturated fat).

Limit margarine and other partially hydrogenated products (high in trans fats).

MISC

Avoid foods high in salt and sodium: pickles, soy sauce, processed foods, salt shakers

Limit high fat cakes and pastries.  Save for a treat.

Watch portion sizes!

Exercise!!!

© 2012 Lisa R. Young, PhD, RD, CDN