By Mitch Kanter, Ph.D.
February 25th, 2011
We’re all creatures of habit, and most of us tend to fall into a rut a meal time. Particularly at the breakfast meal. When you’re tired and sleepy it’s easy to go with the patterns you’re familiar with, and if getting up in the morning, pouring a cup of coffee and reaching for the breakfast cereal is your general routine, you’re not alone. But maybe you should take more time to think about your meal choices, particularly if you’re trying to cut calories. Did you know that a recent British Journal of Nutrition study indicated that when subjects were on a lower calorie weight loss diet they tended to eat fewer calories at lunch when they consumed a higher protein breakfast? Or that subjects who drank skim milk in the morning rather than fruit juice ate 200 kcals less at lunch (Am J Clin Nutr 2009)? Or that overweight subjects lost 65% more weight when they habitually ate an egg-centric breakfast than peers who ate a high carbohydrate breakfast of equal calories (Int J Obesity 2008)?
If you know the literature in this area, none of this should be overly surprising in light of the fact that many studies suggest that protein is more satisfying than carbohydrate or fat. So it stands to reason that a higher protein meal in the morning might prompt you to eat less at subsequent meals. But high carb, sugar laden foods (think donuts and Pop Tarts) have been staples of the American diet for some time because they taste good, and they’re convenient. Good reasons to indulge, but poor choices if your waistline and your health are priorities. Something to think about next time you wake up in a fog and you head to the cupboard for the “old standbys.” Sometimes change is good, and changing your breakfast eating habits can yield positive results.
- Mitch
Tags: breakfast, calories, protein, satiety
By Mitch Kanter, Ph.D.
February 18th, 2011
Childhood obesity continues to be a major problem that afflicts many children in the US. According to the CDC, over 20% of the kids in America are considered obese, based on BMI. In spite of various high profile weight control programs recently developed to combat the epidemic, the sad fact is that overweight children tend to become overweight adults, and overweight adults are more prone to chronic disease conditions including CHD and Type 2 diabetes.
A recent study conducted at Yale University (MedlinePlus) offers some hope. In this long term project, overweight children participated in an intensive weight control program that included physical activity and frequent nutrition education. Initially, the children met twice per week to perform physical activity and attend classes on proper eating. After six months, they met twice per month. After two years, long after the activity and nutrition classes were curtailed, many of the kids who participated in the program maintained BMI. Control subjects who did not participate in the program continued to gain weight and increase their BMI. The moral of the story- -educational intervention in young, susceptible children may pay dividends. A cure for the epidemic? Hardly. But a step in the right direction. Certainly.
The recent Dietary Guidelines stressed nutrient density, among other things, as a way to eat healthier while consuming fewer calories. Relatively simple advise that by no means is a cure for the obesity epidemic. But it is sound advice. The Yale study is a good reminder that looking for foods and snacks that provide good nutrition without a lot of calories is the right thing to do for our kids. As parents, we’d do anything to protect our children’s health. Seeking nutrient dense food options is a form of health protection that is often overlooked.
Tags: CDC, childhood obesity, Dietary Guidelines for Americans, exercise, weight loss
By Marcia Greenblum, MS, RD
February 15th, 2011
It was a pleasant surprise last week when I browsed through my most recent issue of the ADA Times and found the Love Food 2 page spread on eggs. Eggs have had quite a wild ride with dietitians, first being used clinically in beverages to boost nutrient intake when patients couldn’t or wouldn’t chew or needed a ready source of high quality protein. Then the egg’s reputation went into a tailspin both because of the misunderstanding regarding an association between egg intake and cardiovascular disease risk compounded by the fear of Salmonella Enteritidis which although is a concern, only affects 1 in 20,000 eggs and can be completely prevented if care is taken to avoid temperature abuse and prepared correctly. At long last the egg appears to be making a comeback, although the ADA Times authors seem to qualify their enthusiasm.
I’m hoping that the newly published data from USDA finding that a large egg now has 14% less cholesterol, 186mg in fact, will help dietitians to overcome their skepticism about recommending eggs again. The contributing author Tejal Pathak MS,RD, LD makes the point that for individuals at risk for CVD or T2D including an egg in their daily diet is difficult. Hopefully, this will now appear to be less problematic and the many valuable nutrients one consumes when eating an egg yolk make it a highly worthwhile 70 calories. In addition, the author mentions that genetics should be considered when discussing egg intake. In fact, only 1/3 of the population responds at all by increasing blood lipids following egg intake. Those hyper-responders increase both LDL and HDL particles so there is no increase in CHD risk. (Fernandez ML and Webb D, Am Coll Nutr, 2008, 27 (1) 1-5)
Carol White MS,RD offered some nice suggestions about the versatility of eggs and the amazing functionality of eggs in baked and cooked dishes and Amorette Hinely Reid a recent graduate of Johnson and Wales University discussed eggs used in food service. It is appropriate to use pasteurized eggs when serving vulnerable populations but to the extent that eggs can be thoroughly safe if thoroughly cooked, I don’t think it is necessary to suggest using pasteurized eggs for the average consumer. It is good to have the egg back in our arsenal of healthy foods and to have ADA recognize their value in the ADA Times publication.
-Marcia
Tags: ADA, dietary cholesterol, eggs, registered dietitans, USDA
By Mitch Kanter, Ph.D.
February 11th, 2011
Just returned from a great couple of days in New York City, where AEB/ENC hosted a luncheon event for editors of many of the major health magazines located in NY, as well as a promotional event at Grand Central Station in Manhattan. The primary reason for hosting these activities was to announce the new USDA results indicating that eggs have 14% less cholesterol than previously reported. But, as often happens at these sorts of gatherings, we discussed a number of other topical issues as well with the editors and with consumers at the Grand Central Station event.
The Editors Luncheon consisted of presentations by Dr. David Katz from Yale Griffin Hospital and me. Dr. Katz discussed issues pertaining to diet, cholesterol intake and cardiovascular health. His presentation helped to dispel many of the myths surrounding dietary cholesterol intake and CHD. My presentation focused more on protein needs, and some of the newer literature linking protein intake to satiety and food intake. I also discussed our emerging understanding of macronutrient intake in general, and how former recommendations for carbohydrate intake vs. protein and fat needs were being challenged a bit by newer data indicating a greater need for protein throughout the day, and particularly at the breakfast meal.
At the Grand Central Station event, commuters on their way to and from work stopped by to eat a free egg meal, to participate in a program in which egg farmers donated eggs to the needy, and to meet with egg farmers and nutrition specialists from The Egg Nutrition Center. A lot of insightful questions were posed by the attendees about chicken feed, humane treatment of animals, and dietary needs in relation to health conditions.
All-in-all, a rewarding and fun couple of days. A great way to share new news about diet and health.
- Mitch
Tags: lower cholesterol, NYC, USDA, vitamin D
By Marcia Greenblum, MS, RD
February 8th, 2011
There are many who think our food supply is unhealthy and getting more so. But, according to new United States Department of Agriculture (USDA) nutrition data, www.ars.usda.gov/nutrientdata many of our naturally produced foods are actually healthier than during our parent’s childhood. Beef and pork cuts are leaner, lower fat choices of milk and cheese are widely available and now the egg, already low in saturated fat, has been found to be lower in dietary cholesterol and qualifies as a good source of vitamin D. The USDA recently reviewed the nutrient composition of standard large eggs, and results show the average amount of cholesterol in one large egg is 185 mg, 14 percent lower than previously recorded. The analysis also revealed that large eggs now contain 41 IU of Vitamin D, an increase of 64 percent.
This is wonderful news, since for a long time public health organizations have been continuing to advise people to restrict their dietary cholesterol based on old, less sophisticated research techniques than those used by scientists today. Unlike most countries around the globe who have looked at the science and decided that the evidence is lacking to continue to confuse people with guidance which restricts dietary cholesterol , the US continues to include a 300mg dietary cholesterol restriction in its dietary guidelines. The good news is that it is so much easier to include the many beneficial nutrients that an egg supplies in your diet daily without having to consider your dietary cholesterol intake. Unless of course, you often consume foods containing a great deal of solid fats and added sugar which unlike eggs and seafood that are naturally low in unhealthful fats and added sugars, can complicate your heart disease risk. One look at the nutrition facts panel, and it’s easy to see why eating an egg daily is a healthy practice that our grandparents understood and valued.
-Marcia
Tags: cholesterol, eggs, saturated fat, USDA, vitamin D
By Mitch Kanter, Ph.D.
February 4th, 2011
According to Monday’s announcement of the 2010 Dietary Guidelines for Americans, proper balance is the key to a healthy diet. The Guidelines point out that many Americans consume less than optimal intake of certain nutrients even though they have adequate resources for a healthy diet. The Guidelines also recommend that Americans focus on consuming nutrient-dense foods and beverages.
Though the concept of “nutrient density” is either new or misunderstood by many consumers, it’s basically a term that speaks to the amount of good, solid nutrition you can pack into a food for the fewest calories possible. And eating highly nutritious, lower calorie foods (i.e., nutrient dense foods) can have obvious implications for promoting weight control and good health. A “poster child” for nutrient density is the egg. Try to think of a natural food product besides the egg that packs so much nutrition- -13 vitamins and minerals and 7 gms of high quality protein, into a 70 calorie package. I’ll bet you can’t do it. So it’s no accident that the recent Guidelines call out eggs in a number of instances as an example of a good nutrient dense food. Coupled with the fact that an egg costs only about $0.15 per serving, it’s understandable to think why the egg should be considered one of our most “efficient” foods (efficient calorically/nutritionally; efficient economically!).
So how can you bring a little more nutrient density into you own diet? An easy fix is to substitute an egg in the morning (70 kcals) for (the admittedly more convenient) Pop Tart (210 kcals; 8 gms fat; 13 gms sugar). Another would be to replace protein foods that are higher in solid fats (e.g.-certain cuts of meat) with choices that are lower in solid fats and calories (e.g.-fish, chicken, eggs).
Obviously there is a bit of individuality in how we can bring a little more “nutrient density” into our lives. However you choose to do it, focus on foods that will give you the most “bang-for-your buck” nutritionally; foods low in calories that are highly nutritious. They do exist. You just may have to search a bit!
-Mitch
Tags: Dietary Guidelines for Americans, eggs, high-quality protein, protein quality
By Marcia Greenblum, MS, RD
February 2nd, 2011
On January 31st, the USDA and HHS presented the 2010 Dietary Guidelines and thereby upheld their Congressionally mandated responsibility to provide science-based nutritional and dietary guidance to the general public in a document that serves as the foundation for federal nutrition education and promotion programs. This was the first time the dietary guidelines were based on an evidence based body of scientific knowledge, reviewed by an elite group of scientific advisors, and written to suggest best practices for the many stakeholders that produce and deliver food to the American public. This is no small task and those who participated should be widely commended.
A main focus of the guidance is to consume nutrient dense foods. Nutrient density, possibly an unfortunate term, defines a food by its nutrient content for the amount of calories it provides. According to the 2010 Dietary Guidelines for Americans, individuals should “increase the amount and variety of seafood consumed” and “replace protein foods that are higher in solid fats”. Choosing foods that supply high quality protein with minimal solid or unhealthful fats would be an example of nutrient density. If seafood and fish were plentiful and affordable it would be easy to “increase the amount and variety of seafood consumed” as recommended. Milk, meat, poultry, and eggs in addition to seafood supply high quality protein along with many valuable nutrients in natural combinations that have supported life on earth and allowed mankind to evolve. Therefore, for optimal health it is important to vary lean protein foods including lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds to get a full complement of all the needed nutrients.
Although the 2010 Dietary Guidelines are correct in stressing the importance of incorporating more fruits, vegetables and whole grains into the American diet, it is still important to remember that high quality protein foods supply many nutrients such as heme iron, vitamin B12, calcium and zinc which are in short supply in fruits/vegetables and whole grains. If there are foods to be avoided, I would suggest the grain based desserts (pie, pastry, granola bars) which from the tables and charts within the guidance document appear to supply substantial amounts of both solid fats and added sugar without a sufficient nutrient balance.
- Marcia
Tags: Dietary Guidelines for Americans, HHS, high-quality protein, USDA
