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Remember the food pyramid we were taught as kids? It has fallen from favour. However current thinking on nutrition is presented in a new pyramid developed by the American Department of Agriculture. While aimed largely at children the advice applies to us all. If you need to lose weight or want to visit another site promoting healthy living visit http://www.mypyramid.gov/ regards, Keith We are bringing up a generation that will need to lose weight. As parents we are concerned about road safety and stranger danger. However we seem to be less vigilant about a widespread danger to our kids. We appear to be compromising their health at an increasingly younger age. While historically many adults have drifted into obesity in middle age we are raising a generation that will enter adulthood obese. Not the proudest of legacies! An investigation of children’s meals at fast food outlets found only 3% met the standards set by the National School Lunch Program. The average energy density of the meals that failed the standards was 2.3 calories per gram compared with 1.5 in the standards. Of the meals that failed 65% had too much fat while the levels of a number of key nutrients were inadequate. reference: J.M. Mendoza, “Kids, Fast Food, & Obesity: Menu Reviews From a Houston Pediatrician” Agricultural Research, October 2009 To read the article click on: article Lets make sure our kids eat well and enter adulthood healthy. It will then be up to them to determine their future health and hopefully they will follow the guidance provided to them in their formative years. regards, Keith A recent study found Latino adolescents who increased their fiber intake reduced the amount of fat around their waists. reference: J.N. Davis et al, American Journal of Nutrition, November, 2009 While the authors were cautious about generalising from these results its worth considering how they might apply to the rest of us. How much fiber are you currently consuming? It is likely many people could improve their overall diet by increasing their fiber levels. One of the possible benefits might be a reduction in belt size! For fiber look to fruit and veges as the best sources. If you eat an orange rather than have an orange drink you get the fiber as well as the vitamin C! And, if you’re really interested in reducing your belt size consider getting my book Enjoy Losing Weight. I reduced my waist measurement by many inches (and enjoyed doing it). Whats more my waist has remained the same size since. regards, Keith Whether you are losing weight or maintaining a healthy weight it is recommended you have two or more servings of fruit and three or more servings of veges each day. It would appear many of us are not eating this much fruit and veges. The State Indicator Report on Fruit and Vegetables, 2009 reports that only 33% of adults eat sufficient fruit and 27% eat sufficient vegetables. The report notes ways of getting us to eat more fruit and veges. This includes getting us while we are still young through schools increasing student access to fruit and vegetables as well as teaching nutrition. The report repeats the importance of fruit and vegetables in optimal child growth, maintaining a healthy weight and preventing diseases such as diabetes, heart disease and some cancers. U.S. Centres for Disease Control and Prevention, September, 2009 While eating fruit and veges is healthier for you than eating processed food full of refined sugar it is possible to take this further and be selective in the fruit and vegetables you consume when losing weight. To lose weight successfully focus on the fruit and vegetables with a lower glycemic load. This is fully covered in my book “Enjoy Losing Weight”. So, for overall health and to achieve and maintain permanent weight loss include sufficient fruit and vegetables in your daily diet. Eat well, Keith Manage the amount of fructose you are consuming if you want to lose weight and avoid health issues. Fructose is a commonly available form of sugar and you may be consuming more than you think. Table sugar is 50/50 fructose and glucose while fructose is commonly used as a sweetener in packaged products and sweetened drinks. Research has found metabolic syndrome increased in the two weeks subjects were on a high fructose diet. (See blogs on syndrome x/metabolic syndrome http://how2-lose-weight.com/2009/08/and insulin resistance http://how2-lose-weight.com/2009/08/insulin-resistance/) Fructose also raises blood pressure! The research found blood pressure in men increased in just two weeks on a high fructose diet. While the links between obesity, high blood pressure and type 2 diabetes are well known there also appears to be links to kidney disease and gout, with subjects on the high fructose diet also having raised uric acid levels. Fruit has lower levels of fructose than sweetened foods and has goodies such as antioxidants, vitamin C, potassium and fibre. So – to lose weight and be healthy go for fruit and leave the sweetened drink on the shelf. Regards, Keith reference: R Johnson et al, American Heart Association, 63rd High Blood Pressure Research Conference, September, 2009 Losing weight and controling the types of food eaten can reduce the risk of type 2 diabetes. A Health Day video clip reports on the findings of a recent Harvard Medical School study that identifies the benefits of whole grains, coffee and nuts. The reduction in risk is substantial – a diet rich in whole grains reduces the risk of type 2 diabetes by 40% (versus a diet rich in refined sugar?). The video also notes the importance of avoiding excessive calories. To view the video clip click on: http://www.nlm.nih.gov/medlineplus/videos/news/diabetes_and_food_092909.html On the strength of this I think I’ll continue with my rolled oats, whole grain bread, coffee and almonds! Happy munching, Keith The risk of getting Alzheimers is reduced through eating a diet high in fruit, vegetables, legumes and good fats and exercising. In a study participants that ate a Mediterranean type diet and exercised had a 60% reduction in the risk of developing Alzheimers. Eat well, exercise and you will keep your brain functioning! regards, Keith |
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