• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

• Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake
• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
• Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories.
• Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

• The USDA and MyPlate currently advise all people to make half of their plate fruits and veggies.

Here is something we all know: more than 66 percent of all adults are overweight or obese. As we gain weight, we increase our risks of getting heart disease and diabetes. As we gain weight, our internal fat levels go up too-yes that means our cholesterol levels. Many researchers have found that increasing the fiber in our diets is inversely related to weight gain. Simply said, the more fiber we eat, the less weight we gain. Fiber adds to the food weight without increasing total calorie intake. Most teens are eating only around 12-13 grams of fiber a day, far less than the 25-30 grams recommended.

So my parents and friends, what should you do? Get your teenagers to start eating more of a plant based diet. Yes, that means more fruits and veggies. Plant based diets are good for all of us-and maybe if we all try, we can help our kids substitute fruits and veggies for their sugar based cravings. Every little bit helps.

1. Salt (“sodium”): Eat less-1500mg per day! Lots of evidence that salt, a combination of sodium and chloride, is associated with the development of high blood pressure and subsequent heart disease. Recommendation: limit your sodium intake to 1500mg per day by limiting processed foods that are high in sodium like yeast breads, chicken, chicken mixed dishes, pizza, pasta and pasta dishes, cold cuts, condiments, Mexican mixed dishes, franks, bacon, ribs, cheese, grain based desserts, soups, beef and beef mixed dishes. Marination and injection of salt into poultry, port and fish are also causes of “excessive” sodium levels in foods. In 2005, the total daily sodium intake was suggested to be 2300 mg. In 2010, this has been reduced to 1500mg. This is a serious decrease!
2. Milk: Drink and eat more low fat (or zero fat) dairy products. According to statistics (NHANES) , there is an under-consumption of milk and dairy products in U.S. children and adults.  There is apparently no relationship between milk intake and weight control, however other very important qualities of milk do exist (e.g. improves children’s bone health, inversely related to heart disease and Type 2 diabetes). Milk and other dairy products do contain saturated fats so the recommendation is for children and adolescents to consume low or zero fat dairy products daily ( 2 cups for children ages 2-8; 3 cups for children 9 years and older). For those vegetarians, and individuals that do not consume milk or dairy products, it is very important to find alternative dietary sources of the following: protein, calcium, potassium, magnesium, Vitamin D and Vitamin A.
3. Fiber:  Eat more!  Eating dietary fiber can protect against heart disease, obesity, type 2 diabetes,  can help digestion and is associated with good health. Fiber is underconsumed in the United States. Good sources of fiber include plant foods (fruits and vegetables), whole grain products, beans, nuts and peas.
4. Whole Grains: Eat more! Just like fiber, Americans are not eating enough whole grain products. Consuming whole grains can protect against heart disease and type 2 diabetes and can help lower body weight. It’s not enough to eat “grains.” Make it whole grain!!
5.  Vegetables and Fruits: Eat a minimum of five servings a day! Most of the research indicates a beneficial effect from fruits and veggies at or over the five servings per day mark. An inverse relationship with some cancers, decreased risk of type 2 diabetes and heart disease, and decreased weight gain are just some of the benefits. Plant based foods are: lower in calorie, loaded with nutrients and antioxidants, and do not contain the dreaded SoFAS!

So lets review:

1. Salt: Eat less-only 1500mg per day (down from 2300mg perday)
2. Milk: drink and eat more low/zero fat dairy
3. Fiber: eat more
4. Whole grains: eat more
5. Vegetables and Fruits: eat no less than five servings a day
6. SoFAS: eat  less of the solid (saturated) fats and use and consume less added sugars
7. Plant foods-eat much more
8. Portion Control-Avoid the temptation to eat more outside of the home; eat less calories
9. Snacking-eat more nutrient dense and less processed foods
10. Television-don’t watch while eating!
11. Fats: eat more monos and polys and much less saturated fats

 This has been part two of our ongoing evaluation of the 2010 Dietary Guidelines for Americans. So far, its an obvious conclusion-cut way down on the bad fats, added sugars, refined starches, salt and TV.  Add more plant based foods, fish and whole grains.  And decrease the portion sizes!!! It all comes down to simple questions-do you want to get and stay healthy? Do you want your children to be healthy and grow up to be healthy adults? Can you do it-Yes We Can!!!

My friend’s, stay fit and healthy The New Nerdel Way!

1. Lower intake of SoFAS (added sugars and solid fats): If you have read my columns, you will remember that I have been a big proponent for eating more vegetables, fruits, high-fiber whole grains, low-fat (and zero fat) milk and dairy products, and seafood. And I have always recommended that we decrease the added sugars, solid fats, refined grains (processed starches) and sodium. Well my friends, the gurus agree- we are eating too many SoFAS and not enough plant foods and fish.  According to the DGA 2010, these SoFAS contribute about 35% of the calories in the typical American adult and child diet. Solution-cut  these SoFAS down and out and make room for healthier foods.
2. Reduce the calorie intake: Our portion sizes have grown to enormous sizes over the past five years. The term super-size has become the norm instead of on an occasion. Also as noted in many studies, there is an inverse relationship between calorie intake and longevity.
3. Increase physical activity-does this need explanation? Our preschoolers are running, jumping and playing. But this seems to decrease as kids grow. A recent study found a big drop off in physical activity in the pre teens and teens. And adults are also in the low end of the exercise spectrum.
4. Eat more low (or zero) fat dairy- Moderate evidence indicates that the intake of milk and milk products is linked to improved bone health in children Moderate evidence shows that intake of milk and milk products are inversely associated with cardiovascular disease. A moderate body of evidence suggests an inverse relationship between the intake of milk and milk products and blood pressure. Moderate evidence shows that milk and milk products are associated with a lower incidence of type 2 diabetes in adults. Dietary guidance has recommended reduction in dairy fats because of they contain high levels of saturated fats and cholesterol. Fat-free dairy products are devoid of saturated fats, but still contain protein, calcium, and the other nutrients found in milk products. Low fat dairy still has some saturated fats.
5. Eat less: leans meats and poultry(saturated fats): replacing SFA with unsaturated fats is more effective in decreasing CVD risk than is reducing total fat intake and consumption of n-3 fatty acids from seafood and plant sources has a significant cardio-protective effect and decreases cardiovascular mortality. Eat more plant based foods and seafood. Fats that come from seafood and plants (mono and polyunsaturated fats) have a positive effect on cardiovascular and metabolic (diabetes, cancer, etc.) diseases
6. Lower your salt intake: Excessive sodium intake, especially when accompanied by inadequate potassium intake, raises blood pressure. Adverse effects of sodium on blood pressure appear to begin early in life. Excess sodium intake has been linked to an increased incidence of gastric cancer. Children and adults should lower their sodium intake as much as possible by consuming fewer processed foods that are high in sodium, and by using little or no salt when preparing or eating foods. The major sources of sodium intake among the US population are yeast breads; chicken and chicken mixed dishes; pizza; pasta and pasta dishes; cold cuts; condiments; Mexican mixed dishes; sausage, franks, bacon, and ribs; regular cheese; grain-based desserts; soups; and beef and beef mixed dishes.
7. Eat more veggies, fruits, nuts, whole grains, seeds, and beans. Eat very little refined grains(processed starches)-that’s white products in general (white rice, white bread, etc.). Refined products offer only calories and sugar and little in the way of nutrients. There is no health benefit (apart from the calories that supply energy) from eating refined products. In fact, refined products have been associated with a higher glycemic index.  Whole grain intake, which includes cereal fiber, protects against cardiovascular disease is associated with a reduced incidence of type 2 diabetes, and is associated with a lower body weight.  Dietary fiber is intrinsic and intact in plants, helps provide satiety, and is important in promoting healthy laxation. Diets high in fiber also have been linked to reduced risk of diabetes, colon cancer, obesity, other chronic diseases and have been linked to lower body weights. There is a moderate inverse relationship between vegetable and fruit consumption with myocardial infarction and stroke, with significantly larger, positive effects noted above five servings of vegetables and fruits per day.
8. Individuals are encouraged to drink water and other fluids with few or no calories.

My friends, this is TMI, or for those non texters out there, too much information, for just one article.  So over the next few articles, I will cover more of the meat and potatoes-or to put it into current lingo-salmon and brown rice. Is there any “bottom line” theory? Yes:

Lower: the calories, the saturated fat, the added sugar and the salt, highly sweetened/caloric beverages.

Increase: the plants (veggies, fruits, nuts and seeds), low ( zero) fat dairy, fish, water (and other fluids with few or no calories) and the exercise.

Stay tuned for part two-much more information and specifics-and of course my Nerdel News spin-to cut through the tedious content and give you a bottom line that you can take away!

Stay fit and healthy The New Nerdel Way.

What are SoFAS:

Solid fats—Fats that are usually not liquid at room temperature. Solid fats are found in most animal foods but also can be made from vegetable oils through hydrogenation. Some common solid fats include: butter, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, and shortening. Foods high in solid fats include: many cheeses, creams, whole milk, ice creams, well-marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin, and many baked goods (such as cookies, crackers, doughnuts, pastries, and croissants). Most solid fats contain saturated fats, cholesterol and/or trans fats, and have little or no monounsaturated or polyunsaturated fats.

Added sugars—Sugars, syrups, and other caloric sweeteners that are added to foods during processing, preparation, or consumed separately. Added sugars do not include naturally occurring sugars such as those in milk or fruits. Names for added sugars include: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, turbinado sugar, trebalose, and sucrose.