The information about what's good for us and
what is not, is constantly changing! We'll try to keep you up to date
here with the latest and/or most interesting findings...
Reviewed
By Brunilda Nazario, MD
on Friday, February 13, 2004
Feb. 13, 2004 -- Even if you're among the 10 million
Americans currently on a low-carbohydrate diet, your children shouldn't be
-- even if they are overweight. Experts tell WebMD that diets such as Atkins
and South Beach can be unhealthy for growing kids, including those with
growing waistlines.
"Low-carb diets are not a good choice for kids because
children are nutritionally different than adults, and these diets are
restrictive in many of the nutrients they need," says Joan Carter, RD, of
the USDA-funded Children's Nutrition Research Center at Baylor College of
Medicine. "Growing children need more calcium than adults, and their tissues
need vitamins and minerals that come from fruits, vegetables, and grains.
With diets that restrict these and other important nutrients, it
shortchanges kids in a way that can affect their growth and development."
Low-carb Diets Can Affect Thinking
Besides robbing the body of key nutrients, low-carb eating
plans can also impact thinking ability, explains Bruce Rengers, PhD,
assistant professor of nutrition and dietetics at Saint+ Louis University.
When a body is robbed of carbohydrates, the body draws its energy from
ketones, a byproduct that results from breaking down body fat.
This process explains some of dramatic weight loss that can
be achieved with eating plans that restrict carbohydrate intake. "But
ketones have a dulling effect on the brain," he tells WebMD. "Low-carb diets
work by fooling the body to think that it's starving."
"Essentially, this quasi-starvation mode is not good for
alertness, and it's certainly not good for children," adds Carter. "While
these diets do work in the short-term for adults and can result in weight
loss, there are better ways for children to lose weight."
How? Obviously, it's a good idea to limit their intake of
"bad" carbohydrates such as overly processed snack foods, soda, and other
high-calorie, low-nutrient fare. Beyond that, there's no need to prepare
separate meals for the young'uns -- even if you're following a low-carb
eating plan.
Put Nutrition First
"Just make sure your children get the nutrients they need,"
she tells WebMD. "Make sure they drink milk with their dinner, even if you
shouldn't have dairy with these eating plans. If you're having a hamburger
without the bun, make sure they have theirs with lettuce and tomato. By all
means, fruits, vegetables, and whole grains are important for children --
even if you're restricting them in your own diet."
Low-carb regiments such as the Atkins and South Beach diets
restrict the intake of certain fruits, vegetables, and grains. But Stephen
Sondike, MD, a spokesman for Atkins Nutritionals and director of a
pediatric obesity program at Children's Hospital of
Wisconsin, maintains that the low-carb approach is safe and
effective for children who need to lose weight.
He points to research he conducted, published last March in
the Journal of Pediatrics, comparing the Atkins approach against a
low-fat diet in teenagers for 12 weeks. "We found kids on the Atkins
approach lost twice as much as weight as those on a low-fat diet," he says.
"We do support the use of fruits and vegetables," Sondike
tells WebMD. "We just believe the American diet is much too high in high-glycemic
carbohydrates. We feel by lowering the amounts of those foods in meal plans,
that's going to make everyone healthier."
But among the high-glycemic foods encouraged to be eaten
sparingly in the Atkins plan -- if at all -- are oranges, bananas, potatoes,
and other foods considered to be a good source of nutrition by other
experts. High-glycemic foods raise blood glucose level quickly, which can
lead to obesity and type 2 diabetes.
Meanwhile, potato and citrus growers have recently launched
marketing campaigns to tout the nutritional benefits of their foods, in part
because sales have dwindled because of the low-carbohydrate craze. Pasta
manufacturers are expected to follow suit.
Some of these foods are frequently consumed by endurance
athletes such as marathon runners to improve their performance.
"Carbohydrate
loading is used by endurance athletes for a good reason -- it gives their
bodies an extra storage of fuel so their performance increases
dramatically," says Jim Bell, president of the International
Fitness Professionals Association and a member of
Florida's state-run obesity task force. "In full-grown
adults, we know that restricting carbohydrates cuts down on athletic
performance and endurance."
While most children don't run marathons -- especially those
who are overweight -- Bell says he's concerned that low-carb diets can hurt
their efforts to lose weight the old-fashioned way, with exercise.
"Carbohydrates provide energy, and without this energy, they
probably can't exercise as well," he tells WebMD.
"What's worse, in children going through a development process, there
can be permanent inhibition in their reaching full genetic potential when an
entire group of macronutrients are eliminated from the diet. It doesn't
matter if it is fat, protein, or carbohydrates, it's just not healthy."
SOURCES: Joan
Carter, RD, registered dietician, USDA/ARS Children's Nutrition Research
Center; instructor of pediatrics, Baylor College of Medicine, Houston. Bruce
Rengers, PhD, assistant professor of nutrition and dietetics, Saint Louis
University Doisy School of Allied Health Professionals, St. Louis. Stephen
Sondike, MD, spokesman, Atkins Nutritionals; director, Nutrition, Exercise,
Weight Management program, Children's Hospital of
Wisconsin, Milwaukee. Jim Bell, president, International
Fitness Professionals Association, Tampa, Fla.;
member, Florida Gov. Jeb Bush's Task Force on Obesity. Sondike, S,
Journal of Pediatrics, March 2003; vol 142: pp 253-258.
August 22, 2003 -- How can the French stay so
slim, with all those luscious croissants, cheeses, pastries, and sauces?
A new study brings home what's known as "the
French Paradox." Despite France's rich cuisine, the French are decidedly
slimmer than Americans. Only 7% of French people are obese, compared with
30% of Americans.
A group of scientists set out to investigate
this phenomenon -- comparing French and American foods, restaurants,
cookbook recipes, even eating styles. The French secrets to staying slim
provide lessons to Americans on losing weight.
Sizing Things Up
Researchers weighed portions at 11 similar
eateries in Paris and Philadelphia -- fast-food outlets, pizzerias, ice
cream parlors, and ethnic restaurants.
The average portion size in Paris was 25% smaller than
in Philly.
Chinese restaurants in Philly served meals that were
72% bigger than Parisian Chinese restaurants.
They looked at foods sold in supermarkets:
A candy bar in Philadelphia was 41% larger than the
same candy bar sold in Paris.
A soft drink was 52% larger, and a hot dog was 63%
larger.
A carton of yogurt was 82% larger.
Even American cookbook recipes -- from The
Joy of Cooking -- produced larger portions than the French cookbook,
Je sais cuisiner. Larger meat and soup portions, and smaller vegetable
portions, were in the American cookbook than the French.
Also, Parisians spent 22 minutes on average
dining at their McDonald's, compared with the 14 minutes that Philadelphians
spent on their burgers, fries, and soft drinks.
"The results suggest ... that if served
somewhat less than they would normally eat, people may be satisfied,"
reports lead researcher Paul Rozin, PhD, a psychologist with the University
of Pennsylvania. His study appears in the September issue of the journal
Psychological Science.
Savor, Don't Stuff
Indeed, it's a cultural issue. Americans are
getting exactly what they want -- value for their dollar, regardless of
taste, says Sheah Rarback, RD, nutritionist and professor at the University
of Miami School of Medicine.
They'll never lose weight that way.
The portions that are served in France --
people in this country wouldn't buy them," she tells WebMD. "People here
wouldn't be satisfied."
It's time either to start cooking more at
home, or at least eat smaller portions when dining out, Rarback says. "We
need to get back to savoring the food we're eating, demanding foods that are
flavorful. We need to enjoy the food and the company, instead of just
wolfing the food down and barely even noticing the taste."
One suggestion: Ask for a take-out box when
your meal arrives. Put half the dinner away immediately, even before your
fork hits the plate. You can lose weight, one meal at a time.
SOURCES: Psychological Science,
September 2003. Sheah Rarback, RD, a nutritionist and professor at the
University of Miami School of Medicine. Cynthia Sass, RD, private-practice
dietitian,Tampa, spokeswoman, American Dietetic Association. WebMD Medical
News, "30% of Americans Are Obese."
Multivitamins
Offer Balanced Nutrition in a Capsule -- But Be Careful May 30, 2003 -
MARY VUONG SEATTLE POST-INTELLIGENCER REPORTER
SEATTLE POST-INTELLIGENCER REPORTER
Eating a balanced diet for good health is widely publicized, but not widely
practiced.
That's why medical experts suggest a multivitamin with the recommended
levels of vitamins and minerals.
A
study in the Journal of the American Medical Association last year called it
"prudent for all adults to take vitamin supplements."
But experts caution against overdoing it and still say whole foods are your
best bet.
That doesn't faze Frey Allyn, who questions today's soil quality and doubts
it can offer all of the necessary nutrients in food, even under organic
conditions.
He
and his girlfriend stock three kitchen cabinets with vitamins, minerals and
herbs in their Seattle home.
In
a supplement, Allyn looks for content and quality. He's wary of hyped
claims, and switches multivitamin brands every few months so his body
doesn't get used to any one product. He also decides what to take based on
blood type and nutritional astrology.
"The good ones are really careful about listing everything that's in their
product," said Allyn, who has taken an online course about herbs and
nutrition and stays current through consumer and trade magazines.
In
the morning, after an organic lemon-cayenne powder-warm water cocktail to
cleanse his digestive system, Allyn downs a protein powder drink, several
thousand milligrams of vitamin C and plenty of plants and herbs such as
kelp, dandelion and gingko.
He
boosts his day with additional C, then winds down for bed with various
minerals, anti-oxidants and amino acids.
And there's also parsley to rid the meat residue from his body.
"Most people would think just eat your parsley and salad, but sometimes,
convenience-wise, it's just much easier to have it in the capsule," said
Allyn, 34, a graphic design student at Shoreline Community College.
It
takes weekly shopping trips, $100 a month and three stores to keep Allyn
stocked. "The perks of having a girlfriend in the vitamin business" means
frequent samples and trips to trade shows.
In
their kitchen cabinets, plastic Lazy Susans help organize the bottles.
A
tiny note taped to one shelf tells Frey to stay away from his girlfriend's
supply; he's been known to swipe a few here and there.
Allyn knows a doctor would advise trashing much of his stash. He makes sure
he's not too toxic or low on anything by having his hair analyzed.
"If you're taking a lot of these vitamins, I think it's important to know,"
he said. "As long as I'm taking the hair test and I'm feeling good, to me
that's enough."
Want some other advice? Here's what experts say you should consider when
shopping for a multivitamin:
Content -- Does it contain the basic nutrients at recommended levels or
close to it?
The most recent standards set by the National Academy of Sciences can be
found at www.iom.edu/IOM/IOMHome.nsf/Pages/Food+and+Nutrition+Board under
"Dietary Reference Intake Tables."
Also check with a health care provider to see if added herbs or high levels
will interact with prescription drugs you're taking or cause other adverse
effects.
Tailor-made formulas based on age, gender and physical activity are popular,
but the JAMA study hesitated to back this practice, saying there's not
enough evidence to support its effectiveness.
"There are differences between what people need, (but) there aren't as many
differences as you see with all the vitamin choices that you have," said
Patricia Freund, a registered dietitian at Group Health Cooperative.
Megadoses -- "Some people are under the misperception that more is better,"
said Marian Neuhouser, a senior staff scientist and registered dietician at
the Fred Hutchinson Cancer Research Center.
Watch for excessive levels, which could be useless, cause side effects or be
toxic.
Studies of fat-soluble vitamin A, for instance, have shown that high levels
can lead to fractured hips and bones, birth defects and liver problems. Some
manufacturers, including the makers of Centrum, have responded by lowering
values after the NAS revised its recommended level for vitamin A (from
retinol, not beta-carotene, which converts to vitamin A).
Claims -- The largely unregulated supplement industry isn't supposed to make
medical claims, but that doesn't stop it.
Check for a "USP" seal of approval, which means the product meets the United
States Pharmacopeia's standards for strength, purity, disintegration and
dissolution. The testing, though, is paid for by the manufacturer and does
not verify any health claims made.
Research -- "There's research going on all the time," said Dr. Donald
Hensrud, a physician nutrition specialist at the Mayo Clinic in Rochester,
Minn. "There's a lot of information out there, much of which isn't
reliable."
Note if the findings refer to nutrients in natural or supplement form. Most
research has focused on the former.
Also be careful of negative effects. The Journal of the National Cancer
Institute published a study last week that found smokers and drinkers who
took beta-carotene supplements to help thwart cancer actually increased
their risk for it.
The report confirmed similar published research.
"Consumers don't need to go and buy every supplement that's out there,"
Neuhouser said. "The best source of nutrients is food, not supplements."
To
see more of the Seattle Post-Intelligencer, for online features, or to
subscribe, go to http://seattlep-I.com.
Source: 1998-2003 Seattle Post-Intelligencer. All Rights
Reserved.
If it tastes really good, it's probably bad for you. We
know that's true of fat and sugar. Now we know the reverse is also true:
many bitter foods are known to contain elements that help promote health and
prevent disease, specifically cancer.
That's the news from Yale University, where researchers
are studying the link between bitter-tasting food and cancer. They found
that some people are hypersensitive to bitter tastes and it seems these
folks stay away from vegetables that have anti-cancer agents—foods such as
broccoli and Brussels sprouts.
Some of us don't really detect bitterness in foods and we
blithely eat our salads and veggies, not realizing that these foods can be a
turn-off to those people whom researchers call "supertasters." In addition
to avoiding bitter foods, a supertaster might also detest the very sweetest
and fattiest foods because he's so sensitive to intense flavors.
The Yale study, which focused on older men, also found
that the sensitivity of the taste buds to bitter foods was directly related
to the number of cancer polyps in the colon of the study participants. These
subjects ate fewer vegetables and tended to be heavier.
Source: www.ncerx.com
All About Eggs
For years, eggs have been
blamed for raising our cholesterol. Eggs do have a fairly high
cholesterol content (213 mg per large egg), but research consistently
shows that dietary cholesterol has little effect on blood cholesterol.
The real culprit is saturated fat.
The good news about eggs is their nutritive value. The protein (6
grams) in eggs is high quality – it contains all of the essential
amino acids in the right balance. Eggs are also good sources of
choline, selenium, and riboflavin. With only 75 calories each, they
are low in total fat (5 grams) and saturated fat (1.5 grams). With the
exception of protein, most of the egg’s nutrients are in the yolk.
Here are some interesting facts about eggs that may save you some
money.
The color of the egg’s shell
is determined by the hen’s breed and has nothing to do with the
egg’s quality, flavor or nutrition.
“Certified Organic” eggs
come from hens fed organic feed with no hormones or antibiotics.
They are no more nutritious than regular eggs.
"Free-range” just means that
the hens are raised under humane conditions.
“Fertile” eggs are no more
nutritious.
“Designer eggs” come from
chickens bred for lower cholesterol content but it’s not a
significant amount. The same goes for omega-3 and the vitamin E
content of some eggs.
The current recommendation for
people with high cholesterol, heart disease, a family history of heart
disease, or diabetes, is 3 whole eggs per week. You can stretch them
out by adding two egg whites to one whole egg when making scrambled
eggs.
The Breakfast Burrito recipe below is an easy way to spice up your
morning. Your family will love these wraps.
Breakfast Burritos
4 fat-free flour tortillas
6 ounces 97% fat-free breakfast sausage, such as Jimmy Dean’s 97% Fat
Free
1 large potato, peeled, grated
3 whole eggs
2 egg whites
1 large tomato, diced
¾ cup shredded low fat (5-6 grams per ounce) cheddar cheese
½ cup salsa
Warm tortillas according to package directions. Cook sausage in
skillet; drain well. Add potatoes and cook until golden brown. Add
eggs and egg whites to mixture in skillet; stir until eggs are done.
Stir in tomatoes. Divide all ingredients evenly among four tortillas:
put cheese down center of tortilla; cover with egg mixture; top with
salsa. Roll tortillas and serve immediately.
For Your Information:
Recipes, unless they specify otherwise, call for large eggs.
To
Make 1 Cup:
EGG
SIZE
WHOLE
WHITES
YOLKS
Jumbo
4
5
11
X-Large
4
6
12
Large
5
7
14
Medium
5
8
16
Small
6
9
18
Source: April 2003
http://www.health-alliance.com/nn/nutritionnews.html
Nutrition news 14
February 2003
Nuts help prevent type 2 diabetes
Results from the Harvard
Nurses' Health Study, involving some 84,000 women over a 16-year period,
reveal that consumption of nuts (almonds, walnuts or peanut butter)
reduced the risk of developing type 2 diabetes even if other risk
factors were present. Women who reported eating 150g of nuts per week
had their type 2 risk reduced by 27% compared to those never eating
nuts. Eating 30 to 120g per week reduced risk by 16%, even when other
risk factors were present. While it is recognised that such nut intake
will add to fat and hence energy intake (albeit unsaturates), even less
than one 30g serve per week reduced risk by 8%. Interestingly, women who
ate nuts were less heavy, took more exercise and smoked less than
non-nut eaters. The findings were not affected by correction for
participants' body mass index, smoking or alcohol intake. Source: Jiang R, et al. J Am Med Assoc
2002;2554-60
(The Los Angeles Daily News) -- Long before the
carbs vs. protein wars, before good fats squared off against bad fats,
salt reigned as public health enemy No. 1.
We were warned to set down the salt shaker, to
substitute herbs and spices in our home cooking and to go easy on the
pretzels and potato chips. Twenty years later, the public health
campaign against sodium is still being waged. But the target has
shifted from the obvious sources to the hidden ones.
The average American consumes 4,000 milligrams of
sodium per day, far exceeding the maximum of 2,400 milligrams
recommended by USDA dietary guidelines and major health organizations
such as the American Heart Association. These days, only an estimated
25 percent of daily sodium intake is added at the table. The remainder
is unseen, consumed in restaurant and processed foods.
"People juggling career and family will go for the
convenience foods," said Bettye Nowlin, a Calabasas-based spokeswoman
for the American Dietetic Association. "But they need to be aware that
sodium is everywhere."
Take a look at the food labels on common grocery
items. A half cup of Ragu's Old World Style spaghetti sauce contains
780 milligrams of sodium. A Weight Watchers Smart Ones frozen entree
may be low in fat and calories, but it's not so light in sodium. The
fire-grilled chicken and vegetables entree packs in 780 milligrams of
sodium.
While labels on processed foods provide a tool for
consumers, what about restaurants? According to the Center for Science
in the Public Interest's "Restaurant Confidential," a Burger King
Broiler Chicken Sandwich has 1,110 milligrams of sodium, the garden
vegetable soup at Au Bon Pain has 1,240 milligrams, and a bean burrito
at Taco Bell has 1,080 milligrams.
The whopping levels in some grocery and restaurant
items recently led the American Public Health Association to call on
those industries to cut sodium levels in half over the next decade.
People who consume high levels of sodium are more likely to develop
hypertension, said Dr. Stephen Havas, the lead author of the new
policy and professor of epidemiology and preventive medicine at the
University of Maryland.
DETERMINE YOUR RISK
An estimated one in four American adults suffers
from high blood pressure. Studies have shown about 90 percent of the
population is diagnosed with hypertension by the age of 80. People
with high blood pressure have an increased risk for heart disease and
stroke. High sodium levels also raise the risk of osteoporosis and
kidney problems.
While salt plays a role in certain health
conditions, the underlying causes and solutions are multifaceted, said
Sanford Miller, a senior fellow at Virginia Tech's Center for Food and
Nutrition Policy. With hypertension, factors such as genetics and
regular exercise impact who will develop the disease. People with a
family history of hypertension and African-Americans, who as a group
are more likely to develop the disease, should be careful about their
sodium intake.
In the case of osteoporosis, potassium appears to
offset calcium losses from excessive sodium. A recent study at the
University of California, San Francisco, found that postmenopausal
women with diets high in salt lost higher amounts of bone mineral.
Eating potassium-rich foods such as bananas, tomatoes and orange juice
helped stem the calcium loss.
Still, Havas predicts gradual sodium reduction
across the board would save 150,000 lives a year.
"Hypertension is preventable," he said. "This is a
largely preventable condition. It does not have to happen."
Robert Earl, a registered dietitian and the senior
director for nutrition policy at the National Food Processors
Association, said consumers who buy processed foods have the tools and
the choices to reduce sodium in their diets without new industrywide
measures.
In addition to improving taste, salt historically
has been used as a preservative. In the last 50 years, overall sodium
levels in processed foods have been reduced through better technology
and the introduction of other preservatives, Earl said.
Over the last 20 years, food manufacturers have
developed reduced- and low-sodium versions of many of their products,
including chicken broth and snack foods. Mandatory food labels allow
consumers to gauge their daily sodium content.
"There have been enormous strides in reducing the
amount of sodium in the last few decades," Earl said. "Consumers have
the tools to make clear dietary choices. Not everyone has the same
need for restriction. You have different age, level of activity and
other variables."
RESTAURANT ROULETTE
With no labels to peruse, eating at restaurants can
pose greater challenges. There's no way to know whether the garden
vegetable soup contains more sodium than the beef barley soup. The
best thing a consumer can do is ask, said John Dunlap, president and
CEO of the California Restaurant Association.
"Our members recognize the importance of providing
healthful menu options in order to accommodate a wide range of dietary
needs, including low sodium," Dunlap said. "Most restaurants will
alter food preparation methods when requested."
The more informed people are about cooking and food,
the better their choices will be, he said. A salad loaded with bacon,
cheese and salad dressing is a nutritional time bomb next to a dish of
pasta, grilled chicken and steamed vegetables.
"Salt is in many respects a core seasoning," Dunlap
said. "It depends on the cuisine. There are a lot of terrific flavors
that emerge with little or no salt. I think consumers need to be
educated and should not be afraid to ask questions."
At a minimum, the human body requires only 500
milligrams of sodium, about a quarter teaspoon of salt. Healthy people
excrete extra sodium. But outside of the groups that are considered at
risk, most people won't know if their bodies are sodium sensitive
until it's too late, Miller said.
"Even back (in the '80s) it was pretty clear not
everyone was susceptible," Miller said. "What we realize now is that
there are fewer people than we thought in that group. The problem is
you don't know if you are. The prudent thing to do is assume everyone
is. I'm not saying you have to cut out all sodium. That's not possible
and it causes difficulties in its own right."
WHAT TO DO
The ADA's Nowlin suggests buying products with less
than 20 percent of the daily recommended sodium intake per serving. A
product that contains less than 5 percent of the daily value per
serving is considered low sodium, she said. Consumers also should
consider portion size. One serving of soup may contain 480 milligrams
of sodium or 20 percent of the daily value. But if you eat the whole
can - as many do - you'll need to double the amount.
When reviewing a list of ingredients for sodium,
look for the symbol "Na" as well as soda (as in sodium bicarbonate).
Even everyday medications such as antacids and headache remedies
contain sodium and must be labeled if the amount is more than 5
milligrams per dose, according to the American Heart Association.
Carol Koprowski, assistant professor of preventive
medicine at USC, warns against using salt substitutes such as
potassium chloride. In place of salt, use lemon juice, balsamic
vinegar, fresh herbs and garlic as seasonings.
"I don't recommend salt substitutes," she said.
"They can have adverse health consequences. If a person has any kidney
impairment, they might not be able to get rid of the extra potassium."
When ordering from a menu, descriptions can provide
clues. Pickled and smoked items, as well as foods prepared with soy
sauce and broth, are likely to be high in sodium. Choose dishes where
the meat has been broiled, baked or grilled. Avoid sauces and salad
dressings or order them on the side.
"It's like a bank account - you've got 2,400
milligrams to work with for the day," Nowlin said. "Eating habits
learned early in life are habits for a lifetime. The taste for salt is
learned - and we can unlearn it. It's like going from whole milk to
nonfat milk. After a period of time, it tastes just as good."
Copyright 2003 The Los Angeles Daily News. All
rights reserved.
THE BREAKFAST OF CHAMPIONS
Nutrition News
December 2002
By: Alycia Winn, RD
Fast food has
taken over meal preparation for many of us. Luckily our several of
our fast food chains have adapted by making heart healthy options to
choose from, or are we so lucky? Guess again! The average Dunkin
donuts bagel with light cream cheese has 530 calories and 18 grams
of fat; the reduced-fat blueberry muffin contains 450 calories and
13 grams of fat (4 less than the regular) 8 grams (2 more than the
regular) of which are artery clogging saturated. Both of these
options have more calorie and fat than the 2 donuts that you try to
refrain from eating: Just a little food for thought.
It has been said that breakfast is the most
important meal of the day. There have been many studies that confirm
this statement and a few that haven’t found a significant difference
in mental or physical functioning. Breakfast is exactly what the
name implies, it is intended to break the fast. Your body has not
had any fuel since dinner the night before, this is often 12 hours
or more. Now ask yourself would you not eat for that long while you
were awake? The fact of the matter is that breakfast is a meal that
can be jam packed with vitamins, minerals and fiber. This makes
what people eat for breakfast a very important issue.
People find that a good whole-grain breakfast
cereal gives the most "bang for your buck" as far as breakfast is
concerned. It’s a complete breakfast all that you have to do is add
milk and maybe a bit of fruit to give a burst of nutrition with
protein, carbohydrate and fiber to get you through the morning.
Who says you have to have toast or cereal for
breakfast? Why don’t you heat up some leftovers as your morning
meal? Pizza, casseroles, pasta with sauce, sandwiches or soups and
stews. No preparation involved for this, just pop it in the
microwave and you are good to go. Not only is this a quick idea but,
it keeps you from wasting food you might usually throw out.
Adding a healthy breakfast to ones daily menu
can help with weight control by causing you not to over-eat at lunch
or make unhealthy choices that contribute to health problems such as
obesity, heart disease or high cholesterol. However, you will most
likely not find this breakfast through a drive-thru window, you find
it in your own house.
Will eating breakfast help you to lose weight?
Not necessarily, that depends on the person, what and how much you
are eating and how active you are. Studies have shown that people
who started eating breakfast that would usually skip it found they
made more healthy choices for the rest of the day and ate smaller
amounts than before.
Having time for breakfast seems to be the
biggest obstacle, so listed below are some quick breakfast ideas
that you are sure to love!
Grab-n-go breakfast
Cold whole grain cereal with skim or 1%
milk
Add fresh fruit or cereal (like raisin
bran or low-fat granola) to plain low fat or no fat yogurt
½ cup of low-fat cottage cheese in a
cantaloupe or a honeydew melon or with any fresh fruit
Spread 1 Tbs of peanut butter on to
whole-wheat bread and wrap it around a banana
Try a breakfast burrito with egg whites
or egg beaters in a whole wheat tortilla and salsa
Try a smoothie, blend ½ cup of plain low
fat yogurt, orange juice with ½ of a frozen banana and a few
frozen strawberries
Spread 2 tbs of hummus on a whole wheat
pita pocket
WASHINGTON (AP) -- People who want to stay healthy
need to exercise for at least an hour a day - double the previous
workout recommendation - according to new dietary guidelines on fat,
protein and carbohydrate intake.
Independent advisers to the government, in a report
Thursday, avoided setting strict amounts for each of the three major
components, proposing ranges so people can balance their diet.
"The ranges are new and were developed to assure a
nutritionally adequate diet," said Joanne R. Lupton of Texas A&M
University, head of the Institute of Medicine committee that prepared
the study.
The institute, for the first time, added an exercise
recommendation to its dietary advice.
"To reduce some of the main killers of America we
will have to increase the level of physical activity," said Dr.
Benjamin Caballero, director of the Center for Human Nutrition at
Johns Hopkins University in Baltimore.
The committee recommended at least one hour of
moderate physical activity daily, such as walking, slow swimming,
leisurely bicycle riding or golfing without a cart. That's twice the
latest government guidance, recommended by the surgeon general in
1996.
Lupton said the committee recognizes that the
lifestyles of many people might make this goal seem difficult to
achieve. But Caballero noted that the exercise can be broken up and
spread throughout the day.
In addition to recommending an hour of exercise
daily for adults, the same amount was suggested for youngsters, and
comes at a time when worry is increasing over the number of obese
children.
Former Surgeon General David Satcher has organized a
national summit of health and education experts next month to discuss
ways to trim the fat from young people.
"We based our conclusions on the most scientifically
compelling evidence," said Lupton, who teaches nutrition. "We hope
this report will guide policy-makers, health professionals and
others."
The report was prepared for government agencies that
deal with health and nutrition in the United States and Canada. It
could eventually lead to changes in food labels and government dietary
recommendations.
The institute edged away from previous guidelines
that called for getting 50 percent or more of calories from
carbohydrates and 30 percent or less from fat.
"We established ranges for fat, carbohydrates and
protein because they must be considered together," Lupton said.
The institute, part of the National Academy of
Sciences, said that because fats, carbohydrates and protein can all
serve as sources of energy they can, to some extent, substitute for
one another in providing calories.
The guidelines suggest getting 45 percent to 65
percent of calories from carbohydrates (sugars and starches found in
such foods as fruit and bread); 20 percent to 35 percent from fat
(meat, dairy products and oils); and 10 percent to 35 percent from
protein (available from meat, eggs, dairy products and some
vegetables). The protein recommendation is the same as in the past.
Panel members declined to discuss specific diets
recommending such things as high fats or low carbohydrates. But they
noted the report urges eating at least 130 grams of carbohydrates
daily to ensure that the brain has enough glucose to function
properly.
"We must distinguish between diets to lose weight
and diets to maintain health," Caballero said. He said weight loss
diets are temporary and provide less energy intake than needed.
"Our report focuses on diet for the long term to
maintain health," he said. For obese people, dieting is not enough,
they must also increase their activity level, he said.
Lupton noted that studies have shown that when
people eat very low levels of fat and very high levels of
carbohydrates their good cholesterol declines. Good cholesterol, or
high-density lipoprotein, can reduce the likelihood of heart attack.
On the other hand, she added, high-fat diets can
lead to obesity and its health dangers.
The study noted that fat is a major source of energy
in the diet, but urged avoiding saturated fats and trans fatty acid as
much as possible because they can increase the risk of heart disease.
The main sources of saturated fats are baked goods,
meat and full-fat dairy products. Trans-fatty acids are often found in
cookies, crackers and meats. The institute recommended this year that
trans-fatty acids be listed on food product labels so people can
reduce their intake.
For adults under age 50 the report recommends a
daily intake of 38 grams of fiber for men and 25 grams for women. Over
age 50 the recommendations are 30 grams for men and 21 grams for
women. It also urges avoiding added sugars, such as in soft drinks.
The academy is an independent organization chartered
by Congress to provide guidance to the government in scientific
issues.
Copyright 2002 The Associated Press. All rights
reserved.
E. coli Hasn't Contaminated Americans' Taste for Beef
Two-thirds of consumers say they intend to eat the same
number of burgers during August, 2002 as last year, despite recent news on the
recall of E. coli-contaminated beef
Nineteen percent say they will eat fewer burgers -one point
lower than one year ago (see chart below)
Intentions of eating steak, hot dogs and fast food burgers
also remain at normal summer-time levels
Fifty-two percent of consumers do have a greater awareness
of E. coli than they did two weeks ago, up from 47 percent
However, only 25 percent of consumers claim to be extremely
or very concerned about E. coli, just a one-point increase over two weeks ago
Methodology
NPDFoodworld Food Safety Monitor collected information from
600 members of the NPD Online Consumer Panel between July 24 and July 29, 2002.
Respondents were selected to be demographically U.S. representative.
For more information and commentary, please contact Elaine
Weiss at 516-625-2443 or
elaine_weiss@npd.com or Sean P. Dolan at 516-625-2288, e-mail
sean_dolan@npd.com.
NPDFoodworld shows Index of Healthy Eating at Lowest Point
Since 1998
PORT WASHINGTON, NEW YORK, August 5, 2002 - Leading market information provider NPDFoodworld
reports that the current Healthy Eating Index (HEI) is the lowest it has been in
the last four years. Developed 12 years ago by the United States Department of
Agriculture (USDA) to measure the healthfulness of Americans' dietary habits,
NPDFoodworld's 17th Annual Eating Patterns in America Report will be the first
major study of American eating patterns since 1996 to utilize the HEI model. In
addition, the HEI model was applied to the data collected from its 4700-member
National Eating Trends Consumer Panel over a fourteen-day period, rather than
the one-day period used by the USDA.
The chart below illustrates
the downward trend in the healthfulness of Americans' diets in the past four
years. (100 points is the highest achievable score.) A healthy diet index is
above 80; 51-80 indicates a diet needing improvement; a poor diet has an index
of 50 or below.
With many organizations
trying to assign blame for the health problems associated with Americans' excess
weight, NPD's survey shows the greatest difference between a good diet and a bad
one is the amount of fruit consumed. "Eating fruit can help improve the average
for the Healthy Eating Index of all Americans," said Harry Balzer, vice
president, The NPD Group's Food Consulting Services.
The chart below compares HEI
scores for the 10 percent of individuals with the highest HEI to those with the
lowest scores. It shows that those who have the highest score on the fruit
component have the best diets, while respondents with the lowest fruit scores
have the poorest diet.
Healthy Eating Index
Scores in 2001</TD<
tr>
The 10 HEI Components
Scores of Individuals
with Lowest HEI (Poorest Diet)
(Out of Possible 10)
Scores of Individuals
with Highest HEI (Best Diet)
(Out of Possible 10)
Met USDA Pyramid
Goals
Grains
5.8
7.8
Vegetables
5.3
7.6
Fruit
0.9
8.0
Milk/Yogurt/Cheese
4.5
7.5
Meats/Poultry/Seafood
6.9
6.5
Ate Wide Variety of Foods
6.5
9.6
Limited Intake
Fat
3.3
8.6
Saturated Fat
2.9
8.1
Cholesterol
6.7
8.9
Sodium
8.1
8.2
Total HEI Score
50.9
80.8
Source: NPDFoodworld
National Eating Trends
The HEI ranks ten dietary
components -- grains, vegetables, fruits, milk, meat, total fat, total saturated
fat, cholesterol, sodium and a varied diet -- on a scale of 0 to 10. Individuals
who eat grains, vegetables, fruits, milk, meat (including chicken and fish),
plus a variety of foods at or above the USDA recommended levels receive a
maximum score of 10. A score of 0 is assigned when the recommended amount of
those components is not eaten. However, for fat, saturated fat, cholesterol and
sodium, a score of 10 is awarded for eating the recommended amount or less.
"Using the HEI model,
NPDFoodworld can statistically demonstrate that a fast food meal is often
balanced out by eating particularly healthy items, such as fruit, salad or
vegetables, later in the day or week. Therefore, contrary to what many believe,
people who eat a meal in a fast food restaurant do not necessarily have a lower
HEI than those who never eat that type of meal," said Balzer.
To purchase NPDFoodworld's
17th Annual Eating Patterns in America Report, contact Harry Balzer
at 847-692-1853 or
harry_balzer@npd.com
About NPDFoodworld
NPDFoodworld is the
definitive online source of essential market information and insights for the
food and foodservice industries. NPDFoodworld offers a complete overview of what
Americans eat both at home and in restaurants. Clients gain a unique perspective
on eating trends and industry performance. As the only resource of its kind,
NPDFoodworld provides the information needed to make critical business
decisions. For more information on NPDFoodworld, visit
www.npdfoodworld.com.
About The NPD Group,
Inc.
The NPD Group, Inc. (NPD) is
a global market information company that measures product movement and consumer
behavior across a broad range of industries -- apparel, automotive products,
consumer electronics, cosmetics and fragrances, food, foodservice, footwear,
housewares, information technology, interactive entertainment, toys and music.
NPD's clients, many in the Fortune 500, use this insight to uncover market
opportunities, strengthen channel relationships and benchmark industry
performance. Since 1967, NPD has introduced numerous industry firsts, most
recently combining and calibrating information from consumer panels and
point-of-sale tracking via its flagship services, the NPD Worlds. The firm has
offices and affiliations in 60 countries.
NPDFoodworld is a registered
trademark of The NPD Group, Inc.
For more information on this
press release, contact Elaine Weiss at 516-625-2443, e-mail
elaine_weiss@npd.com
or
Sean P. Dolan at 516-625-2288, e-mail
sean_dolan@npd.com
Experts
agree the key to healthy eating is the time-tested advice of balance, variety
and moderation. In short, that means eating a wide variety of foods without
getting too many calories or too much of any one nutrient. These 10 tips can
help you follow that advice while still enjoying the foods you eat.
Eat a variety of nutrient-rich foods.
You need more than 40 different nutrients for good health, and no single food
supplies them all. Your daily food selection should include bread and other
whole-grain products; fruits; vegetables; dairy products; and meat, poultry,
fish and other protein foods. How much you should eat depends on your calorie
needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels
as handy references.
Enjoy plenty of whole grains, fruits and vegetables.
Surveys show most
Americans don't eat enough of these foods. Do you eat 6-11 servings from the
bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you
eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy
some of these at first, give them another chance. Look through cookbooks for
tasty ways to prepare unfamiliar foods.
Maintain a healthy weight.The weight that's right for you depends on many factors including your
sex, height, age and heredity. Excess body fat increases your chances for high
blood pressure, heart disease, stroke, diabetes, some types of cancer and
other illnesses. But being too thin can increase your risk for osteoporosis,
menstrual irregularities and other health problems. If you're constantly
losing and regaining weight, a registered dietitian can help you develop
sensible eating habits for successful weight management. Regular exercise is
also important to maintaining a healthy weight.
Eat moderate portions.
If you keep portion sizes reasonable, it's easier to eat the foods you want
and stay healthy. Did you know the recommended serving of cooked meat is 3
ounces, similar in size to a deck of playing cards? A medium piece of fruit is
1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4
servings. Refer to the Food Guide Pyramid for information on recommended
serving sizes.
Eat regular meals.Skipping meals can lead to out-of-control hunger, often
resulting
in overeating. When you're very hungry, it's also tempting to forget about
good nutrition. Snacking between meals can help curb hunger, but don't eat so
much that your snack becomes an entire meal.
Reduce, don't eliminate certain foods.Most people eat for pleasure as well as nutrition. If your favorite foods
are high in fat, salt or sugar, the key is moderating how much of these foods
you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if
necessary. Adults who eat high-fat meats or whole-milk dairy products at every
meal are probably eating too much fat. Use the Nutrition Facts panel on the
food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank
steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it
less often. When dining out, share it with a friend, ask for a take-home bag
or a smaller portion.
Balance your food choices over time.
Not every food has to be "perfect."
When eating a food
high in fat, salt or sugar, select other foods that are low in these
ingredients. If you miss out on any food group one day, make up for it the
next. Your food choices over several days should fit together into a healthy
pattern.
Know your diet pitfalls.
To improve your eating habits, you first have to know what's wrong with them.
Write down everything you eat for three days. Then check your list according
to the rest of these tips. Do you add a lot of butter, creamy sauces or salad
dressings? Rather than eliminating these foods, just cut back your portions.
Are you getting enough fruits and vegetables? If not, you may be missing out
on vital nutrients.
Make changes gradually.Just as there are no "superfoods" or easy answers to a healthy diet, don't
expect to totally revamp your eating habits overnight. Changing too much, too
fast can get in the way of success. Begin to remedy excesses or deficiencies
with modest changes that can add up to positive, lifelong eating habits. For
instance, if you don't like the taste of skim milk, try low-fat. Eventually
you may find you like skim, too.
Remember, foods are not good or bad.Select foods based on your total eating
patterns, not whether
any individual food is "good" or "bad." Don't feel guilty if you love foods
such as apple pie, potato chips, candy bars or ice cream. Eat them in
moderation, and choose other foods to provide the balance and variety that are
vital to good health
Experts
agree the key to healthy eating is the time-tested advice of balance, variety
and moderation. In short, that means eating a wide variety of foods without
getting too many calories or too much of any one nutrient. These 10 tips can
help you follow that advice while still enjoying the foods you eat. 
Americans don't eat enough of these foods. Do you eat 6-11 servings from the
bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you
eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy
some of these at first, give them another chance. Look through cookbooks for
tasty ways to prepare unfamiliar foods. 
resulting
in overeating. When you're very hungry, it's also tempting to forget about
good nutrition. Snacking between meals can help curb hunger, but don't eat so
much that your snack becomes an entire meal. 
When eating a food
high in fat, salt or sugar, select other foods that are low in these
ingredients. If you miss out on any food group one day, make up for it the
next. Your food choices over several days should fit together into a healthy
pattern.
patterns, not whether
any individual food is "good" or "bad." Don't feel guilty if you love foods
such as apple pie, potato chips, candy bars or ice cream. Eat them in
moderation, and choose other foods to provide the balance and variety that are
vital to good health
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