Children's School Lunch Choices Need to Improve

It is abundantly clear that there is a childhood obesity problem that appears to stem from a wide variety of issues.  As I mentioned in a previous blog, children utilizing the school lunch program appear to be at an increased risk for becoming obese.  While this might be partly due to the food choices provided to the children, the choices children make while in line at the school cafeteria also plays a part in this growing problem.

A new nutrition research study published in the Journal of Nutrition was conducted to determine if food choices made by school children during lunch met nutrition standards set by the School Meals Initiative (SMI) and the Institute of Medicine (IOM).  For this study, investigators measured food choices and consumption of over 2,000 4th - 6th grade children over a 3-day period using digital photography in 33 schools.  The amount of Calories, fat, saturated fat, calcium, iron, and vitamins A and C were calculated and the percent of children meeting the SMI and IOM nutritional standards was determined.  The nutrition researchers reported that:

• On average, children selected about 760 Calories worth of food, ate about 550 of those Calories and threw the remaining 210 Calories away.
• 77% of the children met the lower limit of the SMI's energy recommendation.
• In contrast, only 16% of children met the Institute of Medicine's recommended energy range with 74% of the children consuming more than the recommended amount of Calories.
• More than 70% of children consumed more than the recommended amount of saturated fat.
• Because children threw more carbohydrate than fat away, they consumed proportionally more dietary fat.
• The majority of the children in the 33 schools tested met recommendations for protein, calcium, iron, and vitamin A.

The results of this study present a mixed bag of positive and negative results.  It is great news that children using the school lunch program are meeting recommendations for protein consumption and intake of a number of vitamins and minerals.  However, these results clearly point out that grade school children are consuming too much food and too much saturated fat.  This excess food and fat consumption might well be one of the reasons why a previous study suggested that using the school lunch program increased obesity risk.   Fortunately, programs designed to improve food choices in the school lunch program are already being installed as part of the nations' fight against obesity.

If you are looking to lose weight or maintain a healthy body weight, my easy diet plan is a great way to manage your body weight goals while still enjoying great tasting choices, including protein-packed snacks.

USDA Hoping To Reduce Fat in Desserts

Who doesn't occasionally like to indulge in foods, particularly desserts, that don't provide much nutritional value?  Most of us enjoy having a piece of cake at a birthday party or doughnut for breakfast every now and again.  Where we get in trouble is when we start making this a regular habit or over-indulging when we do succumb to the temptation.  While desserts and many other baked pastries taste delicious, they are often high in fat.  In fact, many desserts are so high in total and saturated fat that nearly 50% of calories come from their fat content.

Researchers at the USDA's National Center for Agricultural Utilization Research are hoping to reduce the fat in many baked goods through the development of a new food ingredient called FANTESK.  This new ingredient consists of microdroplets of trans fat-free cooking oil encapsulated in wheat flour or cornstarch.  Experiments at the USDA have shown that by using FANTESK in cake mixes, it is no longer necessary to add cooking oil.  Furthermore, the reduced-fat cakes made with FANTESK apparently have both better texture and volume.  The researchers also report that reduced-fat frosting made with FANTESK have up to 50% less fat than regular frostings.  According to an earlier article, USDA researchers have successfully made low-fat cheese as well as low-fat soft serve ice cream with the FANTESK ingredient.

Results of food science research with FANTESK look extremely promising so far, suggesting that a new ingredient for low-fat foods might soon be available.  With the current obesity problem facing the United States and many other parts of the world, ingredients that can help lower dietary fat intake are needed.  In the meantime, the well known tips below can help lower the amount of fat in many of our favorite recipes:

• Reduce the fat added to the recipe by one-third.
• Use reduced fat versions of sour cream, cheese, or yogurt when called for.
• Choose skim milk for your recipes instead of whole milk.
• Cook with olive or canola oil instead of solid fats or blended vegetable oils.
• Use fruit purees to substitute for half of the oil or butter in the recipe.
• Substitute 2 egg whites for 1 egg.

Whether you are looking to lose weight or simply keep the weight you already lost off, my diet plan is an easy and delicious way to help reach your weight control goals.  Visit us at www.drtabor.com to learn more!

Dietary Intervention Messages: Restrict Fat vs. Promote Fruits & Vegetables

There are many approaches that nutritionists, registered dietitians, or other healthcare professionals use to get healthy eating messages across to the public or those in their care.  In some instances, these messages can be non-restrictive where healthy foods are promoted.  In other cases, the messages are restrictive where unhealthy foods are discouraged.  Differences in the effectiveness of these various strategies are understudied.

Researchers from Laval University in Quebec, Canada compared the effectiveness of two such strategies.  For their study, the investigators assigned 68 overweight or obese postmenopausal women to one of two dietary interventions: (1) a restrictive approach using messages to limit high-fat foods [LOFAT group] or (2) a promotional approach where messages encouraged addition of fruits and vegetables to the diet [HIFV group].  Both groups received 3 group sessions and 10 individual counseling sessions with a registered dietitian.  Changes in dietary intake, eating behaviors, and body size were determined at the beginning of the study, after 6 months when the intervention was completed, and after 12 and 18 months. The study investigators reported:

In the LOFAT group:

• Dietary intake of fat and overall energy was reduced at the end of the study period compared to the initial values.
• Energy and fat consumption remained lower than baseline as far out as 12 months after the study ended.
• Dietary restraint increased by the end of the study intervention period and remained high after 12 months of follow-up.
• Body weight was reduced by about 8 lbs after the first 6 months.

In the HIFV group:

• Consumption of fruits and vegetables increased by the end of the 6-month study intervention period.
• During the 12-month follow-up period, fruit and vegetable consumption returned to levels observed at the beginning of the study.
• No substantial changes in dietary restraint were observed in the HIFV group.
• Body weight decreased by about 4 lbs after the 6-month study period.

This is an interesting study comparing two approaches to healthy eating and weight loss.  Based on the results outlined above, it appears that the negative message strategy (messages to limit high fat foods) was more effective than the positive message strategy (encouraging fruits and vegetables).  The results suggest that while messages to increase consumption of fruits and vegetables are effective as long as they are delivered, people find it difficult to maintain high fruit and vegetable intake when the encouragement is withdrawn.  While both approaches resulted in similar weight loss success, the messages to restrict high fat food intake was apparently easier to follow.  Based on the study summary, it seems uncertain to me whether the inability of study volunteers to stick with their fruit and vegetable consumption was due to a failure of the positive message approach or the foods that were being encouraged.  Although the results of this study suggest that telling people what foods to avoid was more effective than telling people what foods to include, it is probably still important to educate consumers about healthy foods that can replace the less healthy high fat foods.

All of my soy protein shakes and milk protein shakes are low in total fat, making them an excellent choice if you are trying to limit fat intake.  They are a delicious and convenient part of my easy diet plan.

Fruit & Vegetable Consumption Reduces Inflammatory Status

Nutrigenomics is the study of the interactions between diet/nutrition and gene expression and it has become an increasingly important aspect of nutrition research.  Research over the last several years has continued to suggest that certain components of the human diet, especially components of fruits and vegetables like fiber, vitamins and minerals, and flavonoids, might reduce chronic inflammation.  This has been an important area of research due to the fact that many chronic health conditions have been associated with increased levels of inflammation.  While many studies have examined the impact of various nutrients on inflammation, few studies have looked at actual fruit and vegetable intake in relation to chronic inflammation status in humans.

Using a nutrigenomic approach, a new study (free to download) explored this relationship between the consumption of fruits and vegetables and markers of inflammation.  For this study, 120 healthy men and women at a normal body weight were enrolled.  Blood levels of chemicals associated with inflammation and expression of genes associated with inflammation were measured, while dietary intake of fruits and vegetables were determined with a food frequency questionnaire.  Changes in the inflammatory markers were examined in relation to levels (low, medium, and high) of fruit and vegetable consumption.  The study investigators reported:

• Individuals with the highest level of fruit and vegetable intake (> 660 grams per day) had a lower body mass index, waist circumference, and blood pressure.
• Individuals consuming fruits and vegetables at the highest level consumed higher levels of vegetable potein, fiber, magnesium, potassium, and vitamin C and consumed lower levels of fat, particularly saturated fat.
• Levels of C-reactive protein and homocysteine, two inflammatory markers, were lower in study volunteers consuming high levels of fruits and vegetables and high levels of fiber (> 19.5 grams per day).
• The expression of several genes associated with chronic inflammation (ICAM1, IL6, and TNFalpha among others) was suppressed in volunteers consuming the highest levels of fruits and vegetables.

Overall, this study emphasizes the importance of fruit and vegetable consumption for reducing chronic inflammation.  Not only was a high level of fruit and vegetable associated with a lower body mass index, it was associated with a lower expression of genes associated with inflammation.  Consumption of higher levels of fruits and vegetables also resulted in an overall healthier diet pattern, which likely aided in the suppression of inflammatory markers.  Since chronic inflammation has been associated with various health conditions, consuming a diet rich in anti-inflammatory fruits and vegetables has the potential to improve human health.

Consuming at least 5 servings of fruits and vegetables is an integral part of my easy diet plan.  Visit us to learn more about our delicious foods.

Increases in Food Availability

Research continues to suggest that our easy access to food is one of the major contributors to the obesity epidemic we are currently facing.  However, it is not entirely clear if there are differences in the availability of specific foods that could be responsible for the increase in obesity.

A new study explored this possibility.  To determine what food categories might be responsible, the study investigator analyzed food availability data from 1909 - 2007.  The results of this analysis showed that on a per person average, the consumption of a number of food categories have increased dramatically. 

• Added Oils - increased from about 16 kg/year to about 39 kg/year
• Meat - rose from 56 kg/year to 91 kg/year
• Cheese - increased from about 2 kg/year to about 15 kg/year
• Frozen Dairy Products - increased from <1 kg/year to nearly 12 kg/year

In addition to these categories, increased availability of sweeteners, carbonated beverages, fruits, vegetables, and fruit juices were seen.  Interestingly, many of the food categories that have become more available over the years are foods that are high in fat content.  Since fat is the most energy-dense macronutrient, the increased availability of these foods might be a major contributor to our increased energy intake and increased incidence of obesity.

In addition to an increase in food availability over time, we have also seen an increase in portion sizes.  For example, cheeseburgers have increased in size and caloric content over time.  According to the National Heart, Lung, and Blood Association, the number of calories in a cheeseburger have increased from 333 calories to 590 calories, an increase of 257 calories.  To view more examples and discover what you would have to do to burn those calories, take their Portion Distortion Quiz.

One of the major keys to healthy eating is portion control.  Since food has become more available and available in larger portions, it becomes more important for all of us to become more aware of proper portion sizes.  Whether you are looking to maintain a healthy body weight or to lose weight, my easy plan is a simple way to make sure you eat the right amount of calories each day.  Visit us at www.drtabor.com to learn more!

Benefits of Orange Juice After a High-Fat, High-Carb Meal

Orange juice remains one of the most popular juices on the market.  In addition to its refreshing taste, orange juice is a good source or thiamin and folate and an excellent source of vitamin C.  A new study reports that drinking orange juice might protect against the negative effects of a high-fat, high-carbohydrate meal.

For this new study, 30 volunteers with a healthy body weight were divided into three test groups.  All of the study volunteers were asked to consume a 900-Calorie meal high in fat and carbohydrates, but each group was asked to consume a different beverage with their meal.  The first group consumed water, the second group drank water sweetened with glucose, and the final group consumed orange juice.  Changes in markers of oxidative stress and inflammation were measured in the study volunteers before the meal and at various time points after consuming the meal/drink combination.  The results of this study showed that:

• Drinking orange juice with the high-fat, high-carb meal reduced the production of reactive oxygen species, substances that increase oxidative stress.
• Production of pro-inflammatory chemicals was elevated in meals consumed with water or the glucose-sweetened drinks, whereas orange juice suppressed this inflammatory stress.
• Toll-like receptors were elevated in meals consumed with water and the glucose-sweetened drink, but not in meals consumed with orange juice.  These receptors appear to play an important role in inflammation-related conditions.

Overall, these results show that (1) eating a high-fat, high-carbohydrate meal has pro-inflammatory effects and increases oxidative stress and (2) suggests that drinking orange juice might protect against some of these negative effects. The study investigators suggest that some of these beneficial effects of orange juice might be due to its content of the citrus bioflavonoids hesperetin and naringenin, compounds I discussed in an earlier blog.  Of course, including orange juice with one's meal should not be an excuse to eat unhealthy foods.  Consuming a well-balanced, nutrient-dense diet rich in fruits and vegetables is a healthier approach to eating that can help manage diet-induced oxidative stress.

Following my easy plan is a convenient way to start eating healthier.  Please visit us at www.drtabor.com to learn more about my delicious foods.

Timing of Fat Consumption Influences Body Weight & Metabolism

Decades of research has made it clear that what we eat and how much we eat have major impacts on our body weight and health.  However, little research has been done to examine the timing of what we eat and its effects on body weight and health.

New research published just a couple of days ago explored this relationship in mice. For this study, mice were fed high-fat meals either at the beginning of the day or at the end of the day and changes in body weight and body metabolism were investigated.  The results showed that mice fed a high-fat meal in the morning maintained their body's ability to respond to a variety of dietary challenges later in the day such that they maintained a normal metabolic profile.  In contrast, mice fed a high-fat meal at the end of the day were more likely to gain weight and show signs of developing the metabolic imbalances.  According to a related news story, the study researchers indicated that eating a carbohydrate-rich breakfast turned on only metabolic processes that utilized carbohydrates, while consuming a high-fat breakfast turned on metabolic processes that utilized both fat and carbohydrates, providing the mice with greater flexibility to meet daily dietary challenges.  Additionally, this story points out that the researchers believed that one of the keys to the success of this study was eating a low-calorie meal in the evening after starting the day with a high-fat breakfast.

This is truly fascinating research that will need to be further explored.  While this study showed some interesting results about what we eat when and how it effects our body weight and metabolism, additional questions remain to be answered.  For example... are the benefits of a high-fat breakfast combined with a low-calorie dinner restricted to particular types of dietary fat?  Considering that some dietary fats are less healthy than others, this might be an important question to answer.  Also... will these results in mice translate to similar benefits in people?  Previous research has shown the importance of eating breakfast and some have suggested that high-protein breakfasts might reduce appetite throughout the day.  This new study adds to the current research and emphasizes both the importance of what we eat and when we eat it.

Visit us at www.drtabor.com to learn more about my Slim and Beautiful products and how my easy plan can help you attain and maintain a healthy body weight.