August 26, 2002

Escaping nutrition perdition:
Four weeks to a diet that works
By Ellen Griffin
Well Journal

Tired of always being told what not to eat? Then, it's time for a new approach to eating, one that not only helps you fight disease, but appreciates that food is meant to be enjoyed.

In the course of losing more than 35 pounds, Joe D. thought he had learned everything about healthy eating. But when it came time to shift from weight loss to maintaining good health, he admits to being "more confused than ever."

"Every day I'm hearing something new. I'm at the point where I don't know whether to eat less fat or more, whether carbohydrates are good or bad, and how I'll ever consume all the life-saving vitamins I'm told I need," he says.

The majority of Americans share Joe's confusion. In a 2002 survey by the American Dietetic Association (ADA), 63% of respondents agreed with the statement: "It seems like I am always hearing information about what not to eat rather than what I should eat."

Eating well doesn't have to be complicated. You can significantly cut your risks of heart disease, cancer and diabetes with small, easy steps, followed regularly, like snacking on peanuts vs. potato chips, trading up from white bread to whole wheat, or switching salad dressing from dairy-rich ranch to an olive-oil vinaigrette.

"Even a few small choices made day after day can add up to a big difference to overall health," says registered dietitian, Roberta Duyff, author of the (John Wiley & Sons, 2002). "That choice might be to eat a smaller portion of french fries, to add a salad to a meal, or to drink a glass of milk for lunch instead of a soft drink," she told Well Journal. "One smart decision, repeated over and over again, adds up and makes a difference."

Four weeks to better eating

Here are four simple strategies for protecting your health and promoting longevity with foods. Master just one a week, and by month's end you'll have a lifestyle that should prolong your lifespan.

Go with the grains

Whole grains are a terrific source of fiber that carries cholesterol out of the body, and slow-acting glucose, the sugar that is the body's major energy source. And, when it comes to fighting heart disease, they're a powerhouse.

Just one daily bowl of breakfast cereal with about 5 fiber grams "cuts the chances of heart disease by about one third," says Walter Willett, M.D., whose nutritional guide Eat, Drink and Be Healthy (Simon and Schuster 2001) is based on large-scale epidemiological studies. Whole-grain consumption is also associated with reduced risks of mouth, stomach, colon, gallbladder and ovarian cancers, he says.

Fighting Alzheimer's disease is another great reason for eating whole grains. They're an excellent source of vitamin E and folic acid, both showing great promise as Alzheimer's preventives. Recent research from the National Institute on Aging (Journal of Neuroscience, March 2002) showed a link between folic acid deprivation and degeneration of learning and memory cells in animal models.

Whole grains are also a major weapon in the battle against adult-onset diabetes. Willett cites two large-scale population studies that showed just 7.5 grams of grain fiber per day can reduce type 2 diabetes risk by 30% over those who ate less than 2.5 grams per day. All it takes to achieve fighting form is a morning bowl of oatmeal and shifting your lunch from white bread to whole wheat.

Last, but not least, whole grains satisfy hunger better than such refined grains as white flour and white rice. Refined grains have a high glycemic index -- meaning they are quickly converted to blood sugar. They'll give you a quick energy boost, but it's followed by an equally quick drop in blood sugar that feels like hunger. Whole grain breads, cereals, beans, vegetables and fruits deliver a slower, more sustained release of glucose, Dr. Willett says, and "may stave off hunger for longer periods."

Good whole-grain sources: Whole wheat bread and pasta; oat, barley and whole wheat cereals; brown rice; kasha, bulgur, oat groats, cracked wheat and other grain.

Eat your fats

Forget last century's advice about cutting villainous fat from your diet. The new millenium motto is: Fat -- it does a body good. Or, as your teenage neighbor may say, some fats are really phat.

Unsaturated fats are the good ones -- look for the words polyunsaturated and monounsaturated to help maintain good HDL cholesterol levels, lower triglycerides and reduce bad HDL cholesterol. Fats in salmon and other cold-water fish (omega-3 fatty acids) may also help lower blood pressure, inhibit clotting and maintain heart rhythm.

The smart strategy is to shift your fat consumption -- with less saturated and trans fats that harm heart health, replacing them with poly- and monounsaturated fats like vegetable and fish oils. For example, eat salmon steak instead of beef steak, smear peanut butter on your bagel instead of cream cheese, and slice some avocado onto your turkey on whole wheat sandwich.

"Begin to think of animal-based food as a 'condiment' (a seasoning or flavor enhancer), rather than as the core of your diet," advises Deborah Kesten, author of The Healing Secrets of Food (New World Library, 2001).

Good sources of polyunsaturated fats are vegetable oils like corn, canola, safflower, sesame and soybean; seeds (esp. flaxseed); whole grains; and fatty fish like tuna, mackerel and salmon. Popular sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados and most nuts.

Eat colorfully

Despite massive public education campaigns, notably the National Cancer Institute's 5 A Day for Better Health Program, a recent survey revealed that only 20% to 30% of the U.S. population actually eats the recommended minimum of five fruits and vegetables a day.

Yet, countless population studies have shown an association between plant foods and lower rates of such cancers as lung, stomach, colon, esophagus, rectum, prostate, larynx and oral cavity. Fruits and vegetables are potent cardiovascular weapons, too. The first National Health and Nutrition Exam Survey published in the July, 2002, American Journal of Clinical Nutrition showed markedly lower risks of stroke and cardiovascular disease associated with just three servings of fruit or vegetable per day -- and a 15% lower death rate overall for fruit and veggie eaters.

Additional research into the benefits of plant-based foods -- such phytonutrients as flavonoids and carotenoids -- is revealing more reasons to stock up on fruits and vegetables. "It's exciting to be able to truly tell people that there's a link between taste and good nutrition," says Ms. Duyff. "I think in the past we talked about the health aspects of food as if it was one thing, and the taste aspect as though it was another. When we look at phytonutrient-rich fruits and vegetables, they are both beautiful on the plate and, when prepared well, they taste good."

Vitamins and minerals from a balanced eating style enhance the immune system and reduce the risk for developing diseases or infections, says nutritional specialist Kathleen Ruth Sampel, R.D., of the Osher Center for Integrative Medicine at the University of California, San Francisco. You want a diet rich in antioxidants like vitamin E, the carotenoids and vitamin C, she says, along with the other antioxidative phytochemicals found in fruits and vegetables. "An easy way to get adequate antioxidant nutrients is to move toward a plant-based eating style, increasing how much fresh organic fruit and vegetables you eat," she suggests.

"The brighter the color, the more likely it is to be high in vitamins, minerals and protective chemicals," says Neil Treister, M.D., a San Diego, CA cardiologist and co-founder of the Salus Heart and Wellness spa in Rancho Bernardo, CA. "Raspberries, blueberries, red peppers, tomatoes, red grapefruit -- all have protective phytochemicals that have significant health benefits."

Ms. Duyff also notes that onions and garlic, while not colorful, are "good sources of a different type of phytonutrient with possible heart-healthy benefits."

A piece of fruit at breakfast, midday snack of carrots or apple, and colorful dinner salad is a good place to start. To boost both taste and health, toss some garlic into your cooking. It "contains naturally-occurring substances that inhibit bacteria growth and may stimulate the immune system," Ms. Sampel says.

Say "yes" to multivitamins

Most experts contend that a varied, balanced diet is your best way to get the nutrients your body needs. But, with growing evidence that inadequate intake or subtle deficiencies in key vitamins puts adults at greater risk for cardiovascular disease, cancer and osteoporosis, researchers recently concluded (Journal of the American Medical Association, June 2002) that "most people do not consume an optimal amount of all vitamins by diet alone," and all adults should take a daily multivitamin/mineral supplement.

Remember that there are hazards to overdoing vitamin and mineral supplementation -- so check with your doctor if you want more than a multivitamin. A good case in point is vitamin E.

News that vitamin E may help protect people from Alzheimer's and mild cognitive decline hit the headlines in June, 2002, following publication of a JAMA article showing that people who ate an average of 11.4 international units (IU) of vitamin E daily had a 67% lower risk of Alzheimer's disease than those who consumed an average of 6.2 IUs.

Reach for the supplements, right? Not necessarily. In this study, food sources, not supplements, were associated with the lowered Alzheimer's risk. Add to that the fact that too much vitamin E can cause bleeding problems or mask serious health disorders, and you can see why caution is important before choosing supplements.

Don't forget to enjoy

Above all, keep food consumption simple and slow, taking the time to really enjoy food, the experts say. Make eating a social and focused activity -- not an adjunct to driving, television watching or reading. "Set a place for yourself and focus on the tastes, flavors and aromas," Sampel suggests.

"Eat in a more mindful or aware fashion and I think you become much more aware of what it is that you're putting into your body," Dr. Treister points out. "The difference between bland processed and packaged food compared to the brightness of fresh fruits and vegetables is quite a contrast. If you're aware of the colors, the textures and the aromas of foods and not just the tastes, I think you'll appreciate that difference and make changes in your life."

Allow yourself some non-guilty pleasures, too. An alcoholic drink can raise good HDL cholesterol and inhibit blood clots and red wine has the added benefit of curbing LDL production, too. Even chocolate has a role to pay in healthful eating. Chocolate's effects on cholesterol are neutral, Dr. Treister advises, and as a substitute for indulgences that are high in dairy fat "a little piece of chocolate and fruit is a wonderful dessert and very healthful." Just aim for 70% or more cocoa butter or cocoa solids, he says. And enjoy.