Food For Thought: Literally!

In our never-ending quest to keep our bodies healthy, we are bombarded with guidelines from the medical and nutritional world on ways to improve our heart, lungs, and blood pressure.  But lets not forget one of the most important parts of our bodies: our minds!!  Without our mind, what are we really?  So what types of foods can help keep our minds sharp as we age?

We've long known that the Mediterranean diet is good for the heart.  Now, research from the University of Miami in Florida and Columbia University in New York suggest this diet might be good for brain function as well.  A study published in the February issue of the Archives of Neurology found that the Mediterranean diet might protect against blood-vessel damage in the brain, reducing the risk of strokes and memory loss.

This is the first study to specifically examine the effects of the diet centered around vegetables, fruits, fish, whole grains, nuts, olive oil, and a moderate amount of alcohol (yay!), with limited consumption of red meat, sweets and refined grains like white bread or white rice - on the brain's small blood vessels.  These foods are the cornerstone of the Mediterranean diet.

Researchers used magnetic resonance imaging (MRI) scans of the brain on participants in the study that adhered the best to a Mediterranean-style diet as their lifestyle compared to participants who did not adhere to the Mediterranean-style diet.  They were looking for what are called "white matter hyperintensities", which show up as small lesions on the scan and indicate damage to small blood vessels.  These damaged blood vessels can cause small silent strokes with no immediate symptoms, but which over time can affect cognitive performance. 

The study showed that the participants who adhered to the Mediterranean-style diet had the lowest amount of white matter hyperintensities in their MRI scans.

Researchers also found that the type of fat participants consumed appeared to matter in the scans.  Those who consumed more monounsaturated fat, found in olive oil, had lower white matter hyperintensities on their MRI scans.

The researchers cautioned that the study does NOT prove that the Mediterranean-style diet causes less brain damage, more studies are needed.  They did indicate that the diet may be protective of the small blood vessels in the brain.

Roasted Eggplant and Feta Dip

• 1 medium eggplant, (about 1 pound)
• 2 tablespoons lemon juice
• 1/4 cup extra-virgin olive oil
• 1/2 cup crumbled feta cheese, preferably Greek
• 1/2 cup finely chopped red onion
• 1 small red bell pepper, finely chopped
• 1 small chile pepper, such as jalapeño, seeded and minced (optional)
• 2 tablespoons chopped fresh basil
• 1 tablespoon finely chopped flat-leaf parsley
• 1/4 teaspoon cayenne pepper, or to taste
• 1/4 teaspoon salt
• Pinch of sugar, (optional)

1. Position oven rack about 6 inches from the heat source; preheat broiler.
2. Line a baking pan with foil. Place eggplant in the pan and poke a few holes all over it to vent steam. Broil the eggplant, turning with tongs every 5 minutes, until the skin is charred and a knife inserted into the dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a cutting board until cool enough to handle.
3. Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. (It should be a little chunky.) Stir in feta, onion, bell pepper, chile pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if needed.

Serving Size = 1/4 cup of dip only (not including food your dipping with)

Total Kilocalories: 75 kcal
Carbohydrates: 4g
Protein: 2g
Fat: 6g (2g saturated, 4g monounsaturated)

Healthy Eating on The Run

Americans are constantly on the run.  Running to get to work, running to get to the gym, running to pick up the kids.  Who has time to run home to make dinner?  I'm sure you, just like most Americans, eat out more than you think you should.  But eating out multiple nights per week can do a number on your waistline.  But whether its carry-out, food court, office cafeteria, or sit-down restaurant, there are smart choices anywhere you go.  Here are thirty tips to help you eat healthy when eating out!

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items. 
2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for "healthier" choices. 
3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.
4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.
5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.
6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.
7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.
8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.
9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.
10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.
11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.
12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa. 
14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or lowfat spreads. And, don’t forget the veggies.
15. In place of fries or chips, choose a side salad, fruit or baked potato. Or, share a regular order of fries with a friend.
16. Enjoy ethnic foods such as Chinese stirfry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.
17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.
18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.
19. Ask for sauces, dressings and toppings to be served "on the side." Then you control how much you eat.
20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.
21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.
22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories. 
24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.
25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.
26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.
28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.
29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.
30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

Healthy eating on the run can be difficult, but following some of the rules above can really help you out!  Good luck, and keep up that healthy eating!!

©2012 Academy of Nutrition and Dietetics.

Popular Fad Diets: Do They Work?

Two thirds of American adults are classified as overweight and of that one third is classified as obese.  What do we plan to do about it?  Nothing.  But we want to be able to blame someone else.  We've all heard of those fad diets that claim you will lose 20% of your body weight in 2 weeks by doing nothing.  They sound pretty intriguing to most of you, don't they?  But do they work?  This week I will leap into the scientific depths of three fad diets out there today and try to make some sense out of them for you: The Low Glycemic Index Diet, The Low Carbohydrate Diet, and The High Calcium Diet.

The Low Glycemic Index Diet

First, I think I should define what the glycemic index truly is.  The glycemic index is a measure of the effects of carbohydrates on blood sugar levels.  Carbohydrates that break down quickly during digestion and release glucose into the bloodstream have a high glycemic index; carbohydrates that break down more slowly and release glucose more gradually into the bloodstream have a low glycemic index.  The concept was developed to assist individuals with diabetes better understand and manage the types of foods they eat and ultimately help control their blood sugar and insulin levels.

As a rule of thumb, the more simple sugars contained in a food, the higher the glycemic index of the food.  Foods such as candy, sugary drinks, white bread, and white rice cause a higher spike in blood sugar and therefore have a higher glycemic index.  Foods such as rolled oats, whole grain bread, and whole grain pasta cause a more gradual increase and decrease in blood sugar and therefore have a lower glycemic index.

Many individuals have attempted a low glycemic index diet as a way to reduce energy intake and promote weight loss.  It is thought of as a way to increase whole grains in the diet and feel fuller longer with the increase in fiber.  According to eight randomized controlled studies, there were no significant differences in energy intake or body weight after the consumption of a low glycemic index diet.

Strike one!!

The Low Carbohydrate Diet

Lately the push is low carb, low carb, low carb!  But what does a "low carb" diet actually mean?  And does it work?

There is no "universal" definition of a low carbohydrate diet.  Some general guidelines are:

• Consuming less than 50 grams of carbohydrates per day
• Consuming less than 10% of kilocalories from carbohydrates per day
• Kilocalorie/day breakdown = 10% from carbs, 25-35% from protein, 55-65% from fat

So, do they work?  The research has shown that consumption of either low carbohydrate diets or reduced kilocalorie diets both result in lower kilocalorie intake.  However, low carbohydrate diets resulted in greater body weight loss and fat loss in the first six months than the reduced kilocalorie diet.  After one year the differences between these diets are no longer significant.

Why does a low carbohydrate diet seem to work?  Well, these low carbohydrate diets are incredibly high in protein compared to a normal, balanced diet.  There seems to be a greater thermic effect of food with these high levels of protein (which means it takes more work for your body to break down a gram of protein than a gram of carbohyrate or fat, and therefore, your body ultimately burns more kilocalories breaking these down).  Also, protein promotes greater satiety, which means you will feel fuller longer. 

Secondly, the high amount of protein and fat in this diet promotes ketogenesis.  Ketogenesis is the generation of ketone bodies in your bloodstream.  Ketone bodies are produced as byproducts when fatty acids are broken down for energy.  Due to the lack of carbohydrates (which is the preferred fuel source for your cells), your body has to find something else to use for fuel.  Solution?  Fat!  These ketone bodies also seem to have a greater thermic effect of food and promote appetite suppression as well. 

 

Downsides?  The early, higher weight loss compared to the reduced kilocalorie diet could be just a decrease in body water, and the ultimate result (the unsignificant differences after one year) is probably linked to the inability to adhere to the diet.  Its hard to live with only 10% of your diet from carbs!!  Also, ketone bodies cause individuals to feel tired and run-down during the day and many report having less energy to do activities of daily living.

If you do decide to try a low carbohydrate diet, my recommendation would be to speak with an RD prior, just to make sure all the bases are covered.  It is easy to overlook essential vitamins and minerals when cutting out certain carbohydrates from your every day intake.

Ball one!!

The High Calcium Diet

We've all seen it.  That commercial with the incredibely skinny blonde woman, smiling and eating a carton of Dannon yogurt.  Then, the commentator announces that individuals who consume three servings of dairy per day have been proven to weigh less than those who don't.  And what do we know about dairy products?  Well, they contain a good amount of calcium per serving. 

But in healthy adults, how effective (in terms of weight loss and maintenance) is the high calcium diet?  Several studies report that total daily intakes of calcium below the recommended levels (1,000 mg/day for adults) are associated with increased body weight, body fat, body mass index, waist circumference and relative rise of obesity in adults.  HOWEVER, it is unclear if this is a result of poor overall diet, and not a direct result in low calcium intake.  More research in this area is needed.

Strike two!!

So, what is the take-home message about these fad diets?  We had one ball and two strikes.  The low glycemic index diet and the high calcium diets are definately proven to not make much of a difference in terms of weight loss.  The research proves it.  But the low carbohydrate diet?  As much as I hate to admit, the research proves that this might be beneficial in terms of rate of weight lost for the first 6 months of dieting. 

What would I recommend to individuals?  A reduced calorie intake with a balanced diet.  That has been proven effective over and over again.

The A B C's to Food Label Reading

Think about your favorite food...got it?  Good.  Now think about the the answers to these questions related to your favorite food:  What is the portion size?  What is the percent of your daily intake for carbohydrates?  How many calories are in one portion...or in the whole container?  Where can you find the answers to these important questions?  That's right...the food label!

Turn that box or package over and on the back you will see an important peice of information that everyone should understand how to read:  The food label.  Every food label includes information regarding what the portion size of the food is, how much of each macronutrient is contained in each portion size, and what the percent of the daily recommended intakes are included in each portion size for each macronutrient and micronutrient.  But how do you make sense off all those numbers?  What do they mean?  How, exactly, does one read a food label?

Start with the Serving Size
Look here for both the serving size (the amount for one serving), and the number of servings in the package.  Remember to check your portion size to the serving size listed on the label. If the label serving size is one cup, and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories and Fat
Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight!

Let the Percent Daily Values Be Your Guide
Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan: Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5% DV means 5% of the amount of fat that a person consuming 2,000 calories a day would eat.  Remember: percent DV are for the entire day — not just for one meal or snack.  You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100% DV.

The High and Low of Daily Values

• 5 percent or less is low — try to aim low in total fat, saturated fat, cholesterol, and sodium
• 20 percent or more is high — try to aim high in vitamins, minerals and fiber

Limit Fat, Cholesterol and Sodium

Eating less of these nutrients may help reduce your risk for heart disease, high blood pressure and cancer: Total fat includes saturated, polyunsaturated and monounsaturated fat. Limit to 100% DV or less per day.  Saturated fat and trans fat are linked to an increased risk of heart disease.  High levels of sodium can add up to high blood pressure.  Remember to aim low for % DV of these nutrients.

  

Get Enough Vitamins, Minerals and Fiber

Eat more fiber, vitamins A and C, calcium, and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.  Choose more fruits and vegetables to get more of these nutrients.  Remember to aim high for % DV of these nutrients. 

Additional Nutrients

• Carbohydrates — There are three types of carbohydrates: sugars, starches and fiber. Select whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
• Sugars — simple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose), or come from refined sources such as table sugar (sucrose) or corn syrup.

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. Effective January 2006, manufacturers are required to clearly state if food products contain any ingredients that contain protein derived from the eight major allergenic foods. These foods are milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.

What Health Claims on Food Labels Really Mean 

 FDA has strict guidelines on how certain food label terms can be used. Some of the most common claims seen on food packages: 

• Low calorie — Less than 40 calories per serving. 
• Low cholesterol — Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving. 
• Reduced — 25% less of the specified nutrient or calories than the usual product. 
• Good source of — Provides at least 10% of the DV of a particular vitamin or nutrient per serving. 
• Calorie free — Less than 5 calories per serving. 
• Fat free / sugar free — Less than 1⁄2 gram of fat or sugar per serving. 
• Low sodium — Less than 140 mg of sodium per serving. 
• High in — Provides 20% or more of the Daily Value of a specified nutrient per serving. 
• High fiber — 5 or more grams of fiber per serving.

FDA also sets standards for health-related claims on food labels to help consumers identify foods that are rich in nutrients and may help to reduce their risk for certain diseases. For example, health claims may highlight the link between calcium and osteoporosis, fiber and calcium, heart disease and fat or high blood pressure and sodium.

 Reading those food labels might be a foreign task to most people in America, but it is essential to maintaining a healthy, balanced diet.  Next time, read it before you eat it!