The Big Lie Discredited INSIDE Consumer Education: A recent cancer In July of 2002, an drate foods was con- Food News You Can Use 11 award-winning journal- tributing to the obesity research study that ist published an article epidemic. Recipes: Quick Easy Meals followed 50,000 in Gary Taubes believed 12 Magazine titled “What the big fat lies about Handout:Step Up to women for more Nutrition and Health if it’s all been a big fat diet and disease he read 13 than 7 years found lie?” In this article, in Atkins book The New Handout: that increased Gary Taubes argued Diet Revolution (pub- Shop for Weight Loss that Atkins and other lished by Avon Books percent of fat intake 14 proponents of high-fat, in 1998). Taubes inter- For Professionals: was associated with low diets viewed Atkins in depth Educators’ Idea File: increased body fat. had got it right and that and his article was little Nutrition Month virtually everyone else more than a rehashing 15 was wrong. Taubes’ of the Atkins dogma. Dr. Jay’s Review: central thesis was that Taubes suggested re- Eat Right Electrolyte advice from the Ameri- search would soon 16 can Heart Association, prove Atkins and the Supplement: the American Cancer authors of other diet Online Password Society, the National books, such as Enter Subscriber Benefits Back Issue Highlights Cholesterol Education the Zone, Protein Pow- Program, and numerous er and Busters, other organizations, to were right when they NEXT ISSUE: reduce dietary fat, was claimed that advice to Nutrition Month at least partially respon- eat lean animal prod- Fruit and Vegetable Consumption sible for the rapid rise ucts and more carbohy- in obesity in the 1990s. drate was the main rea- Cooking with Whole Grains He implied that by son Americans were telling Americans to eat getting fatter. So was fewer high fat foods, telling Americans to eat and especially those less fat, particularly sat- from animals, and eat- urated fat and more car- ing more high-carbohy- bohydrate-rich foods

Continued on page 10 FEBRUARY 2006 Continued from front page researchers looked at the tainly are inconsistent eride level dramatical- relationship between per- with the claims of fad ly….”. In fact, a keto- such as whole grains, cent fat calories and diet books like Atkins, genic diet high in saturat- fruits and vegetables weight change over 7.5 Sears, and the Eades who ed fat and cholesterol has what caused them to gain years, their results suggested dietary advice been proven to dramati- weight in the 1980s and showed “Weight loss was to reduce fat and eat cally raise triglycerides, 1990s? greatest among women more whole grains, total and LDL-choles- in either group who de- fruits, and vegetables terol levels, and lower New Study’s Data creased their percentage was largely responsible HDL-cholesterol.2 Finds Fat Fattening of energy from fat.”1 for America’s growing The Women’s Health This new study also epidemic of obesity. Bottom Line: Initiative Dietary Modifi- observed that women The biggest fear of The results of these cation Trial examined who ate more fruits and most clinicians was that two studies clearly dis- data from nearly 50,000 vegetables lost more diets very high in saturat- credit the claims of those women who were initial- weight. There was also a ed fat and very low in who advocate high-fat, ly examined between trend toward eating more carbohydrate, like Atkins low-carbohydrate diets 1993 and 1998 and fol- fiber and weight loss, recommended, would ad- for weight loss or blood lowed for 7.5 years. too. It should be noted versely impact blood lipid improvement. About half were advised that neither those as- lipids, clog arteries, and to follow a lower fat and signed to eat the low-fat promote heart attacks. References: saturated fat diet that was diet or maintain their cur- Atkins claimed “….keto- 1 JAMA 2006;295: higher in carbohydrate rent diet were told to re- genic levels of carbohy- 39-49 from more fruits, vegeta- duce their calorie intake. drate restriction will low- 2 JAMA 2003; bles and whole grains, The women in this study er normal cholesterol 290:912-20 while the others simply who most reduced the levels slightly, an elevat- continued their normal percentage of calories ed cholesterol level mod- By James J. Kenney, diets. Compliance with from fat were also the erately, a midrange PhD, RD, FACN. the low-fat diet was poor. most likely to have lost triglyceride level impres- Nevertheless, when the weight. These results cer- sively and a high triglyc-

8 Easy Ways to Lower the Fat in Your Diet 1. Cook more meals at home. Make them low cups per day ac- in fat by adapting your recipes and learning cording to new ones. MyPyramid? 2. Buy skim or fat-free dairy products instead 6. Eat more fruits of the full fat versions. These include milk, instead of pack- yogurt, sour cream and frozen yogurt. aged snacks like 3. Consume less cheese and foods that contain chips and crack- cheese, like pizza and deli sandwiches. ers. Cheese is the number one source of saturated 7. Limit baked fat in the American diet. goods and fatty 4. Choose leaner cuts of meat and poultry and desserts. limit portion sizes to no more than 3 ounces 8. Use oil, mar- per meal (about the size of a deck of cards). garine and fatty 5. Eat more salads and vegetables. Did you dressings spar- know that you should be eating at least 2.5 ingly.

10 Communicating Food for Health February 2006 Food News You Can Use

Whole Grain Notes understand, we created Fruits and Vegetables Barley Is Allowed MyPyramid advises in- the chart on this page If people consume Claim dividuals to consume which shows a calorie more than five servings The Food and Drug Ad- half of their grain serv- comparison between of fruits and vegetables ministration (FDA) an- ings each day as whole these snacking products a day, they should ex- nounced that whole grains. This equates to and whole cooked pect to see a major re- grain barley and barley- about 3 ounces. Food grains. duction in stroke, ac- containing products are manufacturers have tak- While it is great that cording to a allowed to claim that en note of this and cookies are made with meta-analysis published they reduce the risk of many are reformulating whole grains, they real- in Lancet. Authors coronary heart disease their products and of- ly shouldn’t count as a found that 3-5 servings (CHD). fering new ones as whole grain serving be- produced about an 11% Consumers can ex- whole grain. cause they contain reduction while more pect to see whole bar- A package of one added sugar. They are a than 5 servings pro- ley and dry milled bar- such product caught my better cookie choice for duced 25%. They credit ley products such as eye in the grocery those who can afford to an increase in potassi- flakes, grits, flour, store: Whole Grain Fig imbibe. These cookies um, along with low fat, meal, and barley meal Newtons. They are con- and crackers are clear- high fiber and antioxi- bearing the health sidered a good source ly not the lowest calorie dants, all nutritional claim. An example of of whole grains because choices for those trying benefits of eating fruits the health claim that they contain 8 grams of to lose weight. FMI see and vegetables in their may be used is: whole grains per serv- nabiscoworld.com natural state. "Soluble fiber from ing. To be an excellent foods such as [name of source of whole grains Soy is Questioned food], as part of a diet a product needs to con- A committee from the low in saturated fat and tain at least 16 grams American Heart Associ- cholesterol, may reduce per serving. Manufac- ation took a look at a the risk of heart dis- turers have also come decade’s worth of re- ease. A serving of out with whole grain search regarding soy [name of food] supplies Wheat Thins and protein and heart dis- [x] grams of the soluble Whole Grain Triscuits. ease. What they found fiber necessary per day To make this easy to is that soy protein does- to have this effect." n’t lower LDL as FDA is authorizing much as originally food manufacturers to Product Calories thought; but it is use- immediately use the 1 ounce cooked oatmeal 17 ful when it replaces health claim for barley 1 ounce cooked brown rice 31 foods that are packed and the reduced risk of 1 ounce cooked barley 34 with cholesterol and CHD. To qualify, barley 1 ounce cooked whole wheat pasta 35 saturated fat. This foods must provide at 1 ounce whole grain bread 76 work was published in least 0.75 grams of sol- 1 ounce whole grain Fig Newtons 100 the journal uble fiber per serving. 1 ounce whole grain Triscuits 120 Circulation. FMI see www.fda.gov. 1 ounce whole grain Wheat Thins 121 www.americanheart.org

www.foodandhealth.com 11 Light and Easy Entrees

Chicken Mushroom Saute Barbecue-Baked Salmon 2 tsp olive oil 4 4-ounce salmon fillets 8 ounces thin-sliced chicken breasts 4 tablespoons barbecue sauce 2 cups white wine (or broth) 1/4 cup water Delicious Low-fat Side 1/4 cup minced onion or shallots Sliced lemons Ideas 2 cups sliced mushrooms Preheat oven to 375F. Salt and pepper to taste Place salmon fillets in baking Grain/potato/pasta/starch: Heat oil in a large skillet over dish and add water. 1. Steamed brown rice medium-high heat. Saute chicken Top each fillet with a table- 2. Baked potato with on both sides until done, about 5- spoon of barbecue sauce. nonfat yogurt and 8 minutes. Remove from pan. Bake until done, about 20 chopped green onion Add onion, wine, mushrooms minutes. Serve with fresh lemon. 3. Baked winter squash and seasonings to skillet. Cook Serves 4. Each serving: 217 with cinnamon until the liquid is almost evapo- calories, 12 g fat, 2.5 g saturated rated. Serve the chicken topped fat, 0 g trans fat, 66 mg choles- 4. Corn kernels with with the mushrooms. terol, 193 mg sodium, 2 g carbo- light margarine Serves 4. Each serving: 214 hydrate, 0 g fiber, 22 g protein. 5. Orzo pasta tossed with calories, 5 g fat, 1 g saturated olive oil, diced toma- fat, 0 g trans fat, 48 mg choles- Salsa-Broiled Tilapia toes and Parmesan terol, 195 mg sodium, 4 g carbo- 16 ounces tilapia fillets hydrate, .5 g fiber, 19 g protein. 2 cups chopped tomato Vegetables/salads: 1 lime, juice only 1. Tossed salad Asian Style Flounder 1/2 cup chopped red onion 1 cup chopped green onion 1/2 cup chopped green pepper 2. Steamed broccoli with 1 tablespoon grated ginger 1/2- teaspoon minced jalapeno lemon 1 tablespoon minced garlic 1 tablespoon chopped cilantro 3. Sauteed spinach 2 tablespoons light soy sauce Preheat oven broiler. Place 4. Broiled asparagus 2 teaspoons sesame oil fish in baking dish and top with 5. Mixed veggie stirfry 16 ounces fresh flounder tomato, lime juice, green onion 6. Boiled fresh beets 4 cups raw spinach nd jalapeno. Broil until fish is Preheat oven to 350F. Place done, about 10 minutes. 7. Microwaved green beans spinach in baking dish and then Serve fish hot with baked sal- and red onions top with fish and the rest of the sa spooned over the top and gar- ingredients. Bake the fish until nish with chopped cilantro (or Fruits: done, about 10 minutes. parsley). 1. Sliced berries Serves 4. Each serving: 174 Serves 4. Each serving: 130 2. Fresh orange wedges calories, 9 g fat, 1.5 g saturated calories, 3.2 g fat, 0 g saturated 3. Microwave-baked ap- fat, 0 g trans fat, 51 mg choles- fat, 0 g trans fat, 57 mg choles- ple wedges (with ap- terol, 618 mg sodium, 3.5 g carbo- terol, 59 mg sodium, 6 g carbo- ple pie spice) hydrate, 3.5 g fiber, 19 g protein. hydrate, 2 g fiber, 19 g protein.

12 Communicating Food for Health February 2006 Step Up to Nutrition and Health

ake the steps towards Start including beans/legumes, better nutrition and fish and nuts a little more, es- Thealth. It is never too pecially if these are in place of late to make a change for the meat. better. Make smart choices at every meal and do something Step More, Sit Less each day to be more active. Being more active and less Here are the food groups that sedentary helps you control get you the right nutrients each weight and lower your risk for day: many chronic diseases. Did you know that clean- ing the house instead of watching TV burns twice Grains the calories? In addition to being more active, try Did you know that at least half or about 3 of the to get about 30-60 minutes of exercise, like brisk servings of grains you eat each day should be walking, each day. whole grains? Whole grains include all parts of the grain kernel - the germ, bran and endosperm - FMI: not just the white flour that is in most foods to- Step Up to Nutrition and Health is the 2006 slo- day. Oatmeal, brown rice, barley, and 100% gan for National Nutrition Month® from the whole wheat products are a few examples of American Dietetic Association www.eatright.org. whole grains. Visit www.mypyramid.gov to obtain more infor- mation about MyPyramid and to find out what is Vegetables right for you based on your sex, age and activity Most people do not eat enough vegetables or level. enough of the dark green or orange veggies. If you can eat one large salad at lunch plus a few vegetables at dinner and for snacks, you are step- ping in the right direction! Check List for MyPyramid:

Fruits ____ Cook and eat more meals at home Think fresh whole fruit and get a variety each ____ Consume fewer sugary foods and drinks day. Start with breakfast and end with dessert. ____ Eat more salads and vegetables Take a fruit with you for snacking, too. ____ Drink 3 cups of skim milk daily Milk ____ Eat more fruit, especially whole fruit Most people need to drink about 3 glasses of skim milk each day or get the equivalent with ____ Get a variety of heart-healthy protein yogurt. Dairy foods that are low in sodium and foods each week including beans, nuts fat, yet high in calcium are the right choice. and fish ____ Eat at least 3 ounces of whole grains per Meat Beans day If you are like most Americans, you probably get more than enough protein; you just don’t get ____ Exercise every day for 30-60 minutes enough variety or keep it low in saturated fat.

13 Communicating Food for Health February 2006 Shopping Smart for Weight Loss

Produce – fill your cart here Make this the most important section of the store. Nonstarchy vegetables are very low in calories. A low-calorie diet is based on fruits and vegetables. They are high in fiber and can be used as a tool to help you feel fuller on fewer calories.

Meat, seafood and deli – think lean • Flavored vinegar is virtually calorie-free. • : loin, round, extra-lean ground beef • Pork: loin Frozen foods – choose carefully • Lamb: leg • The best bets in the freezer are: • Poultry: use white meat without skin • frozen fruits • Seafood: choose items that are not breaded • frozen vegetables and vegetable medleys • Remember portion size should be 3 ounces • skillet-type dinners where the sauce is in a cooked, which is the size of a deck of cards. separate packet (only add 1/3 of the sauce • Choose cuts with little fat marbling and trim and use more vegetables) all visible fat prior to cooking. • Use low-fat cooking methods: bake, broil, Canned foods – avoid added sugar grill, microwave, steam, poach. • Canned fruits, vegetables and beans are often good, time-saving choices. Dairy – keep it skim or low in fat • For canned fruits, choose products that are • Choose skim or fat-free dairy products in- packed in water or juice instead of syrup. stead of whole. • Choose light, nonfat yogurt – be aware of yo- Sugar substitute – a good idea gurt that has added sugar. • Look for Splenda brand sweetener; it mea- • Beware of cheeses that are high in fat. It is sures like sugar. Check out www.splenda.com best to use strongly flavored cheese, such as for tips and recipes. Parmesan or feta, and use sparingly. Snacks – think out with the bag Margarine – go light • Choose healthful snacks that use fruits, veg- • Your best bet for margarine is light margarine etables and whole grains. in a tub. Look for one that is 50 calories or • Think, “out with the bag” and limit high- less per serving. calorie foods that are sold as snacks.

Grain foods - keep them whole Read the label • Grains that you cook, e.g., pasta, rice, barley • Be aware of serving size and servings per and oats, are lower in calorie density than container. those with less water content such as breads, • Be aware of calories per serving. crackers and ready-to-eat cereals. • An item is considered to be low in fat if it • Grain products should have whole wheat list- has 5% or less of the daily value for this nu- ed as the first ingredient on the label. trient. • Many items that are labeled “low-carb,” Condiments – read the label “sugar-free” or “fat-free” are not usually low • Choose low-fat or fat-free varieties. in calories.

www.foodandhealth.com 14 Educators’ Idea File

and smoothies will be avail- etable Group in MyPyramid. able for a one hour period at Every two months in 2006 we each of the clinic sites (7 dif- are featuring a section of ferent sites). Recipes and MyPyramid and the vegetable supporting materials will be category happens to fall in given to participants encour- March and April. Some ideas aging healthy snacks. Em- that we have so far: ployees that participate will • A display case showcasing the Nutrition Month Ideas also enter their names into the Healthy Mr. Potato Head drawings to be held at the end along with the first generation Worksite Activities of the months activities. Mr. Potato Head, emphasizing “Here are some of the things I • Healthy Cooking Food the differences. The "old" Mr. am doing at my work location Demonstration: Session will Potato Head has a pipe, ap- (a Public Health Department): be a 1 hour nutrition educa- pears much larger and does • Nutrition Education Display tion session including the nothing for activity. We will board in the lobby to be preparation of multiple recipes be featuring him like a "couch viewed by employees and to encourage healthy eating potato". The new Healthy Mr. community members seeking and vegetable consumption. Potato Head has inline skates, services RSVP's will be requested for hand weights and appears • Nutrition Education bulletin the session. Employees that much smaller. We will feature boards made available for all participate will enter their him eating healthy and exer- clinic sites to display if they names into the drawings to be cising. The message will be want them held at the end of the month’s that potatoes and vegetables • 5 for 5 Challenge-Challenge activities. are part of a healthy diet. In will encourage employees to • At the end of the month, addition, we have approxi- eat at least 5 servings of fruits drawings will be held for the mately 10 Healthy Mr. Potato or vegetables everyday and people that participated in at Heads to give away. exercise at least 30 minutes least one of the months activi- • We will be organizing noon each of the 5 days during the ties. Drawing prizes will in- cafeteria activities such as week. Employees will have a clude the following: National how fast can you build Mr. tracking form to keep up with Nutrition Month(r) products to Potato Head? And we will their progress towards the include: Lunch tote, water hold activities like potato sack challenge and if they complete bottles, gym bag, pedometer, races, taste testing, Lunch 'n the form their name will be measuring cup and spoon. Learns, etc. Our cafeteria entered into a drawing at the Other items will include salad menu will be featuring potato end of the month’s activities. spinner and healthy eating recipes all through the month Employees will be asked to cookbook.” of March. forward their form to me for – Kelly Whipker, RD, LDN We are very excited about this confirmation and we will op- Nashville, TN promotion and the staff and erate on the honor system for customers of Community the information stated on the Mr. Potato Head Theme Memorial Hospital are always form. “We will be featuring the eager to participate!” • Smoothie and Healthy Snack Healthy Mr. Potato promo and – Barb Taggart RD, CD, Clini- Taste Testing-Healthy snacks coordinate that with the Veg- cal Dietetics Supervisor

www.foodandhealth.com 15 Eat Right Electrolyte In his new book, Eat Right Elec- rial and protein can be seen in the trolyte1, Dr. Rex W. Hawkins macular that come from the blood. 3979 Nighthawk Drive, Weston, FL 33331 Phone: 800-462-2352, Fax: 800-433-7435 makes a strong case for why the Diabetic retinopathy and macular www.foodandhealth.com modern American diet contains far degeneration are the leading causes EXECUTIVE EDITOR too much salt and too little potassi- of blindness in American adults. The Judy Doherty um, magnesium and calcium. This retina can be damaged by electrolyte CONTRIBUTING EDITORS James Kenney, PhD, RD, LD, FACN; electrolyte imbalance alters the imbalances and elevated blood sugar Sarah Mohrman, RD, MA; Victoria Shanta-Retelny, RD, LD mineral balance in the body and and lipid levels levels, which fre- COPY EDITORS promotes many diseases that re- quently result from a typical modern Sherri Hoyt, RD, LD; Lou Yovin, Marjory Yovin duce the quality life and hasten diet. Ophthalmologists can easily

ILLUSTRATIONS death. Dr. Hawkins explains how see the damage done by the typical Marjory Yovin, Wilhelm Gerdts, Daniel Jackler the wrong electrolyte mix in mod- modern diet to these tiny blood ves- EDITORIAL ADVISORY BOARD ern diets impairs the acid-base bal- sels. Dr. Hawkins has been reversing Diana Dyer, MS, RD Author, Dietitian’s Cancer Story ance, enhances fluid retention and retinopathy and reducing damage Connie Evers, MS, RD Child Nutrition Consultant, 24 Carrot Press raises blood pressure, damages the from macular degeneration using a Janet Harris, MS, RD WIC Nutritionist, Deschutes County cardiovascular system, leads to very low-salt diet high in fruits, veg- Barbara Hart, MS, RD, LDN greater losses of calcium in the etables, and whole grains and very WIC Nutritionist, State of Tennessee Alice Henneman, MS, RD, LMNT urine and contributes to the devel- low in fat, particularly from animal University of Nebraska Cooperative Extension opment of kidney stones and osteo- products. His book shows before Christine Hoban, MS, RD, CD, CNSD Consultant Dietitian porosis, and increasingly appears and after photos illustrating the Nancy Kennedy, MS, RD Nutritionist, Ministrelli Women’s Heart Center related to numerous other ills that body’s remarkable ability to at least James Kenney, PhD, RD, LD, FACN Nutrition Research Specialist, Pritikin Longevity Center plague modern man. partially reverse these major eye dis- Barbara Miller, MEd, CHE Dr. Hawkins is an ophthalmolo- eases when fed a very low salt and Penn State Cooperative Extension Beth Payne, MS, RD, LD gist specializing in the treatment of fat diet consisting largely of mini- Consultant Dietitian Margaret Pfeiffer, MS, RD, CD retinal diseases. It may seem odd mally processed grains, fruits and Nutrition Educator, Heart Care Center that an eye doctor would write a vegetables. Linda Rankin, PhD, RD, FADA Associate Professor, Idaho State University book on the impact of diet on dis- By James J. Kenney, PhD, RD, Beth Rosen, MS, RD, CDN Nutrition Consultant, Worksite Wellness ease. However, examining the reti- FACN. • • • na at the back of the eye provides a Communicating Food for Health glimpse of the damage to the [1]. Hawkins WR. Eat Right – is published monthly by Food and Health Communications, Inc. ISSN 1070-1613. smallest arteries in the body known Electrolyte. 2006. Prometheus © 2006. All rights reserved. Subscriptions: 1 year (12 issues), $84. as arterioles. Deposit of fatty mate- Books, Amherst, NY 2 years (24 issues), $168. Visa, MasterCard and American Express accepted.

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