Soup, Nuts and Weight Loss

It is clear that how much food we eat impacts our health and body weight.  Research is also making it clear that certain foods, particularly high-energy, low-nutrient foods, can have a negative effect on our health and cause weight gain.  In contrast, other types of foods can have a beneficial effect on our body weight and overall health.  Two recent studies explored the impact of soup and nuts on body weight changes.

In the first study, researchers investigated the relationship between soup consumption and body weight and other health factors in 103 Japanese men.  The men's intake of soup was measured using a validated food-frequency questionnaire and the link between soup consumption and body weight was analyzed.  The study investigators reported that average soup consumption in this group of Japanese men was 7 times per week and that a higher frequency of soup consumption was linked to a lower body mass index (BMI), smaller waist size, and smaller waist-to-hip ratio.  This study suggests that increased frequency of soup consumption decreases obesity risk factors.

In the second study, researchers analyzed several long-term population-based studies on the impact of nut consumption on body weight changes.  According to the researchers, two large studies reported that adding nuts to one's regular diet reduced long-term weight gain.  A study of over 1,200 people consuming a Mediterranean diet showed that addition of tree nuts to the Mediterranean diet for 1 year had a beneficial effect on waist size.  A third study of nearly 12,000 subjects showed that eating greater amounts of nuts helped reduce yearly weight gain with individuals consuming more than 4 servings of nuts per week gaining an average of 1/2 pound per year compared to about 3/4 pounds per year in those eating fewer than 4 servings of nuts per week.

These are rather interesting studies that might help many of us make healthier food choices.  Nuts are a tasty treat for most people that don't have nut allergies; however, most nuts are rich in protein, fat, and calories.  Their level of fat and calories has made nuts a somewhat cautionary food item for individuals trying to lose weight.  Fortunately, the fat in nuts is mostly of the healthier, unsaturated variety.  According to the study above, nuts might actually have a beneficial effect on weight gain prevention.  However, nuts are one of those snacks that we typically find very easy to over eat, so we should still practice moderation. 

Soups can make a very healthy meal.  If you make your own, make sure to add plenty of vegetables.  This will make the soup a very nutritious meal that will help you get your recommended daily amount of vegetables as well as increase your dietary fiber consumption.  Just remember to go easy on the salt.  This is also true for canned soups, which often contain very high levels of sodium.  Adding soup to your weekly menu plans can be a delicious and satisfying choice, just be sure to choose healthy options.

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Eat A Good Breakfast, But Don't Overdo It

In regards to obesity prevention and weight loss, breakfast is probably the most studied meal of the day.  Some research studies suggest that eating a large breakfast can aid in weight loss and that skipping breakfast can increase our risk for becoming overweight or obese.  In contrast, some studies have suggested that a high-calorie breakfast does not lead to smaller meals later in the day, leading to excess caloric intake.  The inconsistency in these study results appears to be due, at least in part, to differences in how the information is analyzed and how the studies are run.

A new dietary research study (free to download) has attempted to resolve this confusion by conducting a study on daily food consumption using the two main methods of analysis.  The study investigators asked 280 obese individuals and 100  normal weight individuals to complete a very detailed food diary of their normal eating habits over 10 straight days.  The amount of food in calories was determined for breakfast, lunch, dinner, morning snack, afternoon snack, and evening snack.  The relationships between breakfast consumption and total daily food consumption were analyzed based on (1) each day's absolute breakfast calories and (2) breakfast calories as a percent of each day's total food consumption.  The study researchers reported:

• In obese and normal weight study volunteers, an increasingly large breakfast resulted in an increasing amount of total calories consumed throughout the day.
• There appeared to be little or no compensation for consuming a large breakfast.  No matter how large the breakfast was, study volunteers consistently consumed around 550 calories at lunch and dinner.  
• Snacking was not affected by breakfast size with the exception of the morning snack, which was reduced only on the two days of largest breakfast consumption by obese volunteers.
• When the data was examined based on breakfast calories as a ratio of total daily calories, a high ratio of breakfast-to-total calories was linked to a reduction in total daily food consumption only on those days when lunch and dinner sizes were reduced. 

The study investigators went on to state that the absolute breakfast calories appears to be more strongly linked to total daily food consumption than the ratio of breakfast-to-total calories.  This is apparently due to the fact that the ratio of breakfast-to-total calories can be influenced by breakfast size, other meals sizes or a combination.

In essence this study suggests that in situations where individuals follow their regular eating habits, consuming a large breakfast results in excess food consumption throughout the day.  This could lead to an increased risk for becoming overweight or obese.  This is important information of which we should all be aware.  Consuming a healthy breakfast is an important part of a healthy diet and helps prepare us for a full and busy day; however, if we choose to eat an overly large breakfast we might want to consider eating a little less at lunch and dinner in order to stay at an appropriate daily calorie intake.  So, be sure to eat a good breakfast, but don't go overboard!

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New School Nutrition Standards Proposed

One month ago, the current administration signed the "Healthy, Hunger-Free Kids Act of 2010", which is designed to improve the National School Lunch and School Breakfast programs.  As part of this new law, the USDA was given the authority to set nutritional standards for all foods sold in schools during the day.  However, at the time it was not known when the new nutritional standards would be set.  Yesterday was the first big step in that direction.  Yesterday, the USDA published a proposed rule to update the nutritional standards of the meals served in these school programs.  While you can download and read the full proposal (Docket ID: FNS-2007-0038 at regulations.gov), I have outlined some of the major recommendations below:

Breakfast Calorie Recommendations:

• Grades K - 5 = 350 - 500 calories
• Grades 6 - 8 = 400 - 550 calories
• Grades 9 - 12 = 450 - 600 calories

Lunch Calorie Recommendations: 

• Grades K - 5 = 550 - 650 calories
• Grades 6 - 8 = 600 - 700 calories
• Grades 9 - 12 = 750 - 850 calories

Breakfast Foods:

• Fruit - 1 cup per day (up from 1/2 cup)
• Grains & Meat/Meat Alternatives - 1.4 - 2 grains per day plus 1 - 2 meat/meat alternatives per day  (up from 1 each per day)
• Whole Grains - At least half of grains consumed should be whole grains
• Milk - 1 cup with fat content to be less than 1% (previously had no fat content recommendation)

Lunch Foods:

• Fruit - 3/4 to 1 cup of vegetables plus 1/2 to 1 cup of fruit per day (up from 1/2 to 1 cup of fruits and vegetables combined)
• Vegetables - recommend a weekly requirement for dark green and orange vegetables and legumes, while limiting starchy vegetables (no recommendation previously)
• Meat/Meat Alternatives - 1.6 to 2.4 ounces daily average over 5 days (down from 1.5 to 3 ounces)
• Grains - 1.8 to 2.6 ounces per day on average
• Whole grains - at least to half to be whole grains
• Milk - 1 cup with fat content to be less than 1%

Other Changes:

• Decrease saturated fat to less than 10% of total calories
• Decrease sodium to below 1,500 mg per day over a 10 year period.
• Foods used in school nutrition programs must have zero trans fat
• Offer versus Serve Program - At breakfast, students would be allowed to decline one food item, but MUST choose 1 fruit or vegetable item.  At lunch, students would be allowed to decline 2 food items, but MUST choose 1 fruit or vegetable item.  This program would be required at the high school level, but optional for schools at the elementary and middle school levels.

These proposed recommendations appear to make an overall improvement in the nutritional profile of the foods offered at all school levels.  These changes are clearly designed to increase our kids' consumption of fruits, vegetables, and whole grains, while reducing their saturated fat and sodium intake.  As part of this, schools will no longer be allowed to offer whole milk or reduced-fat (2%) milk. These changes place the school breakfast and lunch programs more in line with the Dietary Guidelines for Americans and consistent with the daily recommended intakes suggested by the Institute of Medicine.  At the moment this is still only a PROPOSED rule.  As such, it is open to public comment for the next 90 days.  So if you have any comments or suggestions on these new recommendations, now is the time to voice your opinion.


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Plant Proteins Support A Healthy Body Weight

Previous research has suggested that meat consumption is linked to weight gain, though this remains a topic of fairly intense debate.  While meat is a good source of protein, many meats, particularly red meats, are also a high source of total fat and unsaturated fat.  Additionally, we typically eat way too much meat rather than consuming the recommended 3-ounce serving size.

A recent nutrition research study continues to add fuel to this debate on meat consumption and weight gain.  This new study examined the relationship between protein intake and body mass index and compared animal protein to plant protein intakes in volunteers enrolled in the Belgian National Food Consumption Survey.  Eating habits were determined by 24-hour dietary recalls from over 3,000 men and women.  In this group of volunteers, animal protein consumption was nearly twice as high as plant protein consumption. Meat and meat products made up the majority of the animal protein consumption, while cereals and cereal products made up the majority of plant protein intake.  A look at the relationship between different protein intakes and body mass index revealed:

• As animal protein intake increased, body mass index became greater in men.
• Also in men, eating greater amounts of animal protein resulted in greater waist sizes.
• In men and women, an increasing level of plant protein consumption was linked to both a lower body mass index and a smaller waist size.

This new research study continues to suggest that the consumption of animal protein is linked to an increase in body mass index and waist size, putting individuals at risk for becoming overweight or obese.  In contrast, altering our eating habits to include greater amounts of plant proteins might help support a healthier body weight and reduce our risk of becoming overweight.  Unfortunately, this study's summary does not indicate whether this analysis was done such that it adjusted for caloric content of these foods, as this could impact the final conclusions.  Nonetheless, previous research that did make this adjustment still suggested that red meat consumption was linked to weight gain.  Reducing the amount of animal protein we consume or making healthier choices in the animal proteins we choose to consume can be an important part of our fight against obesity.  Fortunately, the U.S. Department of Agriculture (USDA) recently announced that the 40 most popular meat products will be required to carry a nutrition facts panel.  The nutrition facts panel will include the total calories and grams of total fat and saturated fat the product contains and any product that lists a lean percentage statement (e.g. "80% lean") on its label also must list its fat percentage.  This information will make it easier for all of us to choose meat products that fit into a healthy diet.

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Food Prices Impact Healthy Eating

There remains a lot of debate over whether various food pricing strategies can help individuals develop better eating habits and reduce their risk of becoming overweight or obese.  While studies have suggested that increasing the price of unhealthy foods can improve diet quality, other studies have reported that consumers prefer that healthy foods get discounted rather than see an increase in the cost of unhealthy foods. 

A recent nutrition research study published online ahead of print in the Journal of Nutrition explored the relationship between food prices, fast food consumption, and diet quality among U.S. children.  Fast food prices and fruit and vegetable prices were examined in relationship to their dietary consumption by over 6,500 young children and over 1,500 teens who took part in the Continuing Survey of Food Intakes by Individuals.  While relationships in teens were inconsistent according to the researchers, observations in young children showed that:

• Higher fast food prices were linked to lower consumption of fast foods, higher intakes of dietary fiber, higher calcium consumption, higher dairy consumption, higher intakes of fruits and vegetables, and an improved overall healthy eating index.
• Lower costs of fruits and vegetables were linked to greater fiber consumption and reduced body mass index.

Overall, this newest study continues to suggest that food prices can impact diet quality and childhood obesity.  This particular study suggests that increasing the cost of fast foods reduces the consumption of these foods and increases dietary quality of U.S. children.  This study also points out that the high cost of healthy foods like fruits and vegetables is linked to a higher body mass index.  Unfortunately, the cost of healthy foods appears to still be increasing.  A recent Australian study reported that while healthy eating still requires about 30% of a family's income, the cost of healthy foods continues to rise.   In fact, from 2000 - 2009 the cost of vegetables rose by about 40% and the cost of fruit rose by 64% in Australia. Another study reports that the cost of nutrient dense foods (more healthy) in Seattle, Washington increased by 29% between 2004 - 2008, while the cost of foods with a low nutrient density (less healthy) only increased by 16% over the same time span with the cost of the most nutritious foods being about 9 times greater than the least nutritious foods. 

These studies make it clear that in general healthier foods cost quite a bit more than less nutritious foods and that various pricing strategies like increasing the cost of less nutritious foods and decreasing the cost of healthy foods can impact dietary quality.  While taking both approaches might have the best overall effect of improving our eating habits and reducing our risk for becoming overweight or obese, any increase in food prices will probably not be well received by any of us.  Finding the best and least costly approach to improving the quality of our diets will take a lot of work and almost certainly won't happen right away.  In the meantime, look for nutrient dense foods that fit your budget and try to minimize the amount of energy dense foods in your diet.

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Avoid Distractions During Meals

There are many things we can do to improve our eating habits that can help us improve the nutritional quality of our meals while reducing the amount we eat to a healthier level.  Making fruits and vegetables a much bigger part of our meals, choosing foods that keep us feeling fuller longer, and eating at a slower pace are all things each of us can do that will help us develop better eating habits.

According to a new study published online ahead of print in the American Journal of Clinical Nutrition, removing distractions during our meal times might also improve our eating habits.  While previous studies have shown that mealtime distractions can lead to greater amounts of food consumed during one's meal, this new study examined the impact of mealtime distraction on later appetite and food memory.  For this eating study, investigators instructed 44 volunteers to consume a fixed lunch within a specified amount of time while playing computer solitaire or without any distraction.  30 minutes after the meal, study subjects took part in taste test.  Interestingly, the study investigators reported:

• Distracted volunteers, those playing solitaire, reported being less full after lunch compared to non-distracted volunteers.
• Volunteers that played computer solitaire during their lunch ate nearly 2 times as much during the post-meal taste test.
• Recall of the 9 food items provided during lunch was less accurate in the game-playing group compared to the non-distracted study volunteers.

Although small, this is an interesting study that further supports the concept that mealtime distractions can affect our food consumption.  While previous studies indicated that mealtime distractions cause us to eat larger meals, this current study suggests distractions during meals can results in greater post-meal appetite and greater post-meal snacking.  This has the potential to result in overall greater food consumption throughout the day.  Considering our tendencies for eating on the run, watching television while eating, or sitting in front of a computer while eating, the effect of mealtime distractions on eating habits is important to keep in mind.  Minimizing mealtime distractions is one easy step we can all take towards developing better eating habits and fighting obesity.

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Dance Your Way To A Healthier You!

Exercise is an important part of a healthy lifestyle and is essential for maintaining or losing weight.  However, most of us have a difficult time adopting a regular exercise program.  Even those of us that start a regular exercise program with the best of intentions have difficulty in sticking with it over the long-term.  A new research study (free to download) explored the use of a combination of Latin dancing and educational information on healthy eating as a way to enhance physical activity and improve dietary habits.

In this study, adult overweight women who reported low levels of leisure time physical activity and low consumption of fruits and vegetables were subjected to two interventions: (1) 4 weeks of Latin dance lessons twice weekly and (2) internet-based education.  Group 1 women were asked to dance during the first 4 weeks and were provided education materials during the second 4 weeks of the study.  Women in Group 2 received educational materials first, followed by 4 weeks of dance lessons.  Dance lessons consisted of 8 one-hour lessons during which study participants learned the Salsa, Merengue, Bachata, and Cha Cha from a professional dance instructor.  Physical activity and heart rate were monitored during the dance lessons.  Educational material on improving dietary habits by increasing fruit and vegetable consumption was provided via an interactive website that was updated with new material on a weekly basis.  The results of this small pilot study showed that:

• Based on heart rate, women obtained about 30 minutes of moderate-intensity physical activity during their one-hour dance lessons.
• All study participants reported an increase in leisure time physical activity from about 10 minutes per week at the start of the study to about 30 minutes per week at the end of the study on average.
• Fruit and vegetable consumption remained stable throughout the study in women receiving educational material first and dancing second, while women who danced first and received educational material second showed a reduction in fruit and vegetable consumption.
• Group 2 women (education first) showed decreased consumption of dietary fats compared to Group 1 women (dance first)
• Body mass index (BMI) did not change significantly in either group

This is an interesting study that should be followed up with a larger, longer study.  In this study, the volunteers participated in over half of the dance lessons, suggesting that Latin dance might be a form of exercise that many individuals might find enjoyable enough to stick to on a long-term basis.  Additionally, this study suggests that learning about healthy eating habits before taking dance lessons might provide the best long-term results in regards to developing and maintaining healthier eating habits.  While no changes in BMI were observed in this study, it is important to remember that this was not a weight loss study and did not include any form of weight loss program.  Without the inclusion of a weight loss program, it would likely be difficult to lose much weight with moderate-intensity physical activity just twice per week for 4 weeks.  Nonetheless, no weight gain was observed suggesting that this intervention of education and dance might help maintain body weight or reduce weight gain.  It would be interesting to see if studies that include a weight loss program with the dance intervention, are of longer duration, and perhaps provide both education and dance over the same time frames would provide additional benefits like weight loss.

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Choose Foods That Are Eaten Slowly

Enhancing satiety, or our feeling of fullness, is a major target many weight loss strategies.  One aspect of this concept is that eating foods that make us feel full after consuming only relatively small amounts will cause us to eat less throughout the day.  Another approach is to eat more slowly, which has been reported to allow our brains to send fullness signals to our stomach and result in us consuming less calories.  One study has even reported that the earlier feelings of fullness associated with eating slowly are due to the release of aromas from the food during chewing.

Because some foods can be eaten more rapidly than other foods, a new nutrition study has examined the possible link between the eating rates of foods (how fast a food item can be eaten) and the amount of food we eat and the impact on the nutritional quality of our diets.  For this study, nutrition researchers asked 37 study volunteers to consume 50 grams of 7 different foods.  A total of 45 different foods were tested.  The researchers measured how long it took to consume each food item, subsequent food intake, and nutritional quality of the overall diets.  The results of this study showed:

• The length of time it took to consume the food items ranged from 4.2 grams per minute (slow) to 631 grams per minute (fast).
• Consumption of foods that could be rapidly eaten was linked to an increase in overall food consumption and calorie intake.
• Intake of carbohydrates, protein, and fiber were reduced by consumption of rapidly eaten foods.
• Fat consumption was not reduced by consumption of rapidly eaten foods.

This is a unique and interesting study that shows a link between how quickly a food can be eaten and diet quality.  Overall, this study suggests that consuming rapidly eaten foods can lead to an unrealized over-consumption of food, which can lead to an increased risk for becoming overweight or obese.  Additionally, choosing foods that can be eaten quickly puts us at risk of consuming a nutritionally-poor diet.  The results of this study emphasize the importance of our food choices and eating habits.  Choosing foods that naturally lend themselves to being consumed slowly and then consciously forcing ourselves to consume our food at a more leisurely pace can be important and easy steps to developing healthier eating habits.  

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Fast Food Nutrition Still Needs Improvement!

In the national effort to reduce childhood obesity, there has been a large push by a variety of advocates to improve fast food nutrition and marketing.  While this movement has resulted in some commendable improvements in fast food, such as a reduction in the amount of trans fat in fried foods and an increase in more fruit and vegetable options, a new report from Yale University's Rudd Center for Food Policy & Obesity clearly indicates that more still needs to be done.

This new report studied the marketing efforts of 12 of America's largest fast food chains and assessed the nutritional quality of over 3,000 children's meal combinations.  A summary of this new study paints a rather disturbing picture:

Unhealthy foods still the norm:

• Of the more than 3,000 meal combinations analyzed, only 12 met the Yale researchers nutrition criteria for preschool children and only 15 met the nutrition criteria for older children.  That's less than 0.5% of the meals tested!
• Meals purchased by teens averaged 800-1,100 calories, which is about one-half of their daily recommendation.  This suggests that eating at a fast food restaurant puts teens at risk for consuming many more calories than needed.
• At least 30% of the calories from fast food meals came from sugar and saturated fat and a single meal often provided one-half of a child's sodium recommendation.

Healthier options are not emphasized:

• Healthier side dishes are rarely the default or 'regular' side provided with a meal.  The standard, automatically-provided side dishes remain French fries and a soda.
• Fast food restaurants are frequently renaming their portion sizes to give the appearance of being smaller rather than actually providing smaller portions.

Fast food marketing continues to increase:

• The number of fast food advertisements seen by preschoolers and children ages 6-11 in 2009 have increased by about 25-30% on average compared to the year 2007.
• 15% of preschoolers ask their parents every day to take them to a fast food restaurant, while 40% of children 2-11 years of age ask to go at least once per week.
• Over 85% of parents report taking their children to a fast food restaurants at least once per week.

This is important information for everyone, but particularly so for those who choose to dine at fast food restaurants.  It is important to remember that we can choose healthier options when dining at fast food restaurants (or any restaurant for that matter).  For example, one kid's meal that includes 4 chicken tenders + fries + a soft drink provides 645 calories, 906 mg sodium, 63 calories from fat, and 120 calories from sugar. In contrast, by replacing the fries with apple slices and the soft drink with fat-free milk, we cut calories (350 calories) and sodium (515 mg) nearly in half while reducing the amount of calories that come from fat and sugar.  Yale University's Rudd Center for Food Policy & Obesity has established a web site, Fast Food FACTS, where you can learn more about fast food nutrition and your child's exposure to fast food marketing.

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Reduce Belly Fat By Choosing Whole Grains

Current recommendations from the Dietary Guidelines for Americans 2005 are that we should consume 3 or more 1-ounce servings of whole grains per day to help reduce the risk of several chronic health conditions and potentially support healthy weight control.  Whole grains include cereal grains that consist of the intact and unrefined, ground, cracked or flaked fruit of the grains whose principal components, the starchy endosperm, germ and bran, are present in the same relative proportions as they exist in the intact grain. While whole grains are an important part of our daily diet on their own, recent research suggests that consuming adequate amounts of whole grains each day also improves our overall diet quality.

Although previous research has suggested that whole grain consumption might help support healthy weight control, the impact of the types of grains we consume on body fat is not completely understood.  A recent nutrition study published in the current issue of the American Journal of Clinical Nutrition examined the impact of dietary grain consumption on changes in abdominal visceral fat (fat found around our internal organs) and abdominal subcutaneous fat (fat found under the skin of our belly).  Dietary information was collected from over 2,800 adult men and women who took part in the Framingham Heart Study by the use of a food frequency questionnaire.  Links between grain (whole versus refined) consumption and measurements of abdominal fat volume were analyzed.  The nutrition researchers reported:

• Individuals in the group with the highest whole grain consumption had the lowest amount of visceral fat and subcutaneous belly fat.
• Eating large amounts of refined grains was linked to higher levels of both subcutaneous belly fat and visceral fat.
• Study subjects who consumed at least three servings of whole grains, but still continued to eat large amounts of refined grains did not see any reduction in abdominal visceral fat.

These are very interesting and important findings that can help guide us toward healthier eating habits.  While it is clear that consuming whole grains might have a variety of possible health and nutritional benefits, this new study points out the importance of increasing our whole grain consumption at the expense of refined grains.  The benefits of whole grain consumption on visceral belly fat reduction were only evident when whole grains replaced refined grains in the diet.  So in addition to getting adequate amounts of whole grains in our diets, make sure to substitute those whole grains for the refined grains many of us currently choose.  Instead of dinner rolls made from refined grains, choose whole grain dinner rolls or instead of consuming a sandwich on bread made for refined grains (most white breads), choose 100% whole wheat bread.

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Eat Your 'Whole Grains'!

The Dietary Guidelines for Americans 2005 recommend that we consume 3 or more 1-ounce servings of whole grains per day to help reduce the risk of several chronic diseases and potentially support healthy weight control.  Interestingly, there was not an official definition of 'whole grains' until one was issued by the U.S. Food & Drug Administration in February 2006.  According to the FDA, whole grains include cereal grains that consist of the intact and unrefined, ground, cracked or flaked fruit of the grains whose principal components, the starchy endosperm, germ and bran, are present in the same relative proportions as they exist in the intact grain. Despite having a better understanding of what constitutes 'whole grains', little information exists on how much whole grain we eat as a population and how it impacts our overall nutrient intake.

A new nutrition research study published in the current issue of the Journal of the American Dietetic Association used data collected in the National Health and Nutrition Examination Survey (NHANES) from 1999 - 2004 to determine the link between consumption of whole grains and diet quality, including nutrient intake.  Data was collected from 7,039 survey participants between 19 - 50 years of age and 6,237 participants 51 years of age or older.  The survey participants were divided into four groups based on their whole grain consumption habits: (1) zero to less than 0.6 servings/day, (2) between 0.6 - 1.5 servings/day, and (3) between 1.5 - less than 3 servings/day, and (4) 3 or more servings/day.  Analysis of whole grains consumption, dietary quality, and nutrient intake showed that:

• When looking at the study population overall, individuals between 19 - 50 years of age only consumed 0.63 servings of whole grains per day on average, while adults over 51 years of age ate an average of 0.77 servings of whole grains per day.
• In adults consuming the most servings of whole grains daily, diet quality and intakes of fiber, polyunsaturated fatty acids (healthier fats), and total energy were substantially higher.
• Micronutrient intake, except vitamin B12 and sodium, was higher in adults consuming the most servings of whole grains.
• Adults eating the highest levels of whole grains consumed significantly smaller amounts of total sugar, added sugar, saturated fatty acids, monounsaturated fatty acids, and cholesterol.

The results of this dietary consumption analysis provide us with a couple of important take-home messages.  First, it is clear that eating recommended amounts of whole grains dramatically improves our diet quality.  This was clear by the increase in the consumption of healthier dietary components like fiber, polyunsaturated fats, and higher amounts of most vitamins and minerals.  Additionally diet quality was improved by the reduction in the amounts of less healthy dietary components like saturated fat, added sugar, and cholesterol.  Secondly (and unfortunately), this new study makes it very clear that the vast majority of us eat no where close to the amount of whole grains that we should.  This lack of whole grains in our diets has a serious negative impact on our overall diet quality.  Based on these study results if we wanted to make one quick and easy dietary change to improve the quality of our diet, it would be to start consuming 3 or more servings of whole grains every day.

How much whole grains do you eat each day?

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Reduce Childhood Obesity - Be A Good Role Model!

Eating habits, healthy or unhealthy, are often developed early in life and can be influenced by many factors.  Parental habits, perhaps unknowingly, can be quickly picked up by children.  This is true for many behavioral habits, including dietary habits.  Because parental eating habits can be passed onto children, it is important for parents to develop their own healthy eating habits.  Two new research studies explored the impact that parental lifestyle habits can have on childhood habits. 

In the first research study, investigators interviewed the mothers of over 1,600 3 year old children using a food frequency questionnaire in order to assess the quality of both the women's and children's diets and to examine factors that influenced the diet quality of the children.  The primary factor that influenced the quality of the children's diet was the quality of the mother's diet.  According to the study summary, over 30% of the differences observed in the quality of a child's dietary habits was due to the mother's dietary habits.  Mother's who more closely met current dietary recommendations were more likely to have children who also met these dietary recommendations.  This was true regardless of the mother's education level, body size, or smoking habits and the child's time spent in front of the television.  Overall, these study results clearly indicate that children can adopt a mother's dietary habits, even at the young age of 3 years.  This stresses the importance for mothers to develop healthy eating habits and provide a good lifestyle role model for their children.

While this first study shows how important it is for mothers to provide a good role model for their children in regards to healthy eating, the burden is not theirs alone.  In a separate study, obesity researchers examined the impact of changes in father's lifestyle habits on their children's lifestyle habits.  For this study, 53 overweight or obese father's and their grade school children (average age = 8 years) were either put on a waiting list for a dietary program (control group) or were enrolled in a 'Healthy Dads, Healthy Kids' program.  The 3-month 'Healthy Dads, Healthy Kids' program required that fathers attend 8 face-to-face education sessions and bring their children to three of them.  Investigators assessed body weight, waist size, BMI, resting heart rate, food consumption, and physical activity of both father's and their children at the beginning of the study and after 3 and 6 months.  The obesity researchers reported that fathers in the 'Healthy Dads, Healthy Kids' program lost more weight, lost more inches from their waist, showed better improvements in blood pressure, and exercised more than fathers in the control group.  Additionally, children whose fathers took part in the 'Healthy Dads, Healthy Kids' program showed improved dietary intake, improved resting heart rate, and more exercise.  Overall, this study showed that fathers who developed better lifestyle habits and lost weight passed on these habits to their children who also developed better eating and exercise habits.

Both of these studies clearly show us the importance of parental lifestyle habits and how they can influence the habits of children.  With the current high rate of childhood obesity, it is important for us to teach children better lifestyle habits, particularly in regards to diet and exercise.  While these lessons can come from many places like the home and the school, teaching children proper habits is not enough.  Providing children with good role models in regards to following good eating habits and meeting exercise guidelines is an important step parents can take to reduce childhood obesity, while also helping themselves to lead a healthier life.

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Enhance Your Weight Loss - Read Food Labels

As we all know, exercise and reduced caloric intake are very important aspects of successful weight loss.  However, there are additional weight loss tools that can help with successful weight loss.  These can include things like using safe diet pills, keeping a food diary, partnering with a diet buddy to keep you accountable and more.  A new weight loss study suggests that reading food labels can help with weight loss. 

According to the study summary and a related press release, the weight loss researchers collected information on exercise habits, food label reading habits, and weight loss from volunteers who took part in the National Longitudinal Survey of Youth study.  Analysis of the information collected showed that:

• Women read food labels more often than men
• Women lost weight more successfully than men
• Individuals who read food labels, but did not exercise were more likely to lose weight compared to individuals that exercised, but did not read food labels.
• Consumers who combined food label reading with exercise improved their likelihood of losing weight compared to consumers who just replaced label reading with exercise.

This rather interesting study indicates that reading food labels might be able to enhance weight loss.  Reading food labels is an important part of healthy eating habits.  By reading food labels we are better able to realize what we are putting into our bodies.  The benefits of food label reading in regards to weight loss are likely due to an increased awareness of serving sizes, calorie content of foods, and levels of macronutrients like fat, carbs, and protein as well as levels of micronutrients essential for optimal health.  By reading food labels we become more aware of the nutritional benefits and risks of the foods we are consuming and we begin to discriminate between healthy and less healthy food choices.  Reading food labels is an important step towards increasing our nutritional knowledge and awareness.  So continue to exercise and watch your caloric intake, but also start reading your food labels.

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Take Small Bites & Chew Slowly!

Retronasal aroma release is the process by which food aromas are released and sensed through our mouths during chewing.  Research has suggested that increasing the level of aromas released in this way can increase our feelings of fullness and potentially reduce our food consumption during a meal.  While we apparently each have individual differences in how well we recognize these food aromas, studies are being conducted to find ways to enhance the release of these aromas.  This includes research into different food processing methods and the effects of different eating patterns.

A new research study published online ahead of print in the British Journal of Nutrition examined the impact of bite size and chewing duration on retronasal aroma release.  In the initial part of the study, investigators asked 21 young, healthy, normal-weight volunteers to either eat freely or to eat two different fixed bite sizes.  In the second part of the study, the same volunteers were asked to either chew the food quickly (3 seconds) or more slowly (9 seconds).  During each part of the study, aroma release from the food was measured in the study volunteers.  The results of this investigation showed that:

• Taking multiple small bites of food resulted in a substantially greater release of food aromas compared to a smaller number of large bites.
• Chewing the test food for a longer duration resulted in a higher level of aroma release compared to chewing for a short length of time.
• Combining small bite size with longer chewing time did not enhance aroma release compared to either small bite size or longer chewing time by themselves.

This is a fascinating research study, which suggests that consuming our food in small bites and/or chewing more slowly releases greater amounts of aroma from the food we eat.  If retronasal aroma release is linked to an increase in feelings of fullness as some studies suggest, then eating smaller bites or chewing more slowly might cause us to feel full more quickly at meal time.  This has the possible long term effect of causing us to eat less food, assuming we listen to our bodies and actually stop eating when we feel full.  Additionally, this has the possibility of providing us with a more enjoyable dining experience based on the higher levels of food aromas we sense while eating.  Many of us have already developed particular eating habits with some eating very quickly and others eating more slowly.  Learning new, slower eating habits can be difficult for some of us, so choosing foods that lend themselves to taking smaller bites or choosing foods that are naturally chewy might be a good way to start developing better dining habits.

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Perceiving Our True Body Size

A large part of the fight against obesity revolves around obesity education and obesity awareness.  This involves making us aware of our body weight, exercise habits, eating habits and more and teaching us how to make appropriate changes that will hopefully lead to each of us adopting a healthier lifestyle.

Despite progress in obesity awareness and education, the results of a recent Harris Interactive poll suggests that as a whole, we still do not recognize when we are overweight or obese nor the extent of our body size.  Harris Interactive conducted an online survey between August 17-19, 2010 in which more than 2,400 volunteers answered questions about their body size image and more.  The results of this survey indicated that:

• 30% of overweight individuals think that they are within a normal body size range.
• 70% of obese people believe that they are simply overweight.
• 39% of morbidly obese people believe that they are overweight, but not obese.
• For those individuals who recognized themselves as being overweight, most of them (52% of overweight people and 75% of obese and morbidly obese people) blamed a lack of exercise on being heavy.
• Only 36% of overweight individuals, 48% of obese individuals, and 27% of morbidly obese people felt they ate more food than they should.
• Survey responders believed that weight loss surgery is the most effective weight loss method.

These are rather disturbing survey results that indicate the healthcare industry still has a lot of work to do in regards to educating us about obesity and appropriate body size.  Based on this poll, there is a large population of Americans that do not recognize they have a weight problem or do not recognize the extent of their weight problem.  Without this recognition, it is difficult for any of us to make necessary changes.  The authors of the poll suggest that fat has become the new norm, which if true, is a very unsettling situation.  Knowing your body weight and body mass index is an important part of developing and maintaining a healthy lifestyle.  You can calculate your body mass index for free at many websites, including the National Heart Lung and Blood Institute's website.  What's your BMI?

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Exercise Reduces Genetic Likelihood Of Obesity

While it is clear that being overweight or obese can be the result of too many calories consumed and not enough exercise, it is just as clear that genetic factors can play a major role in a person's risk for becoming obese.  In fact, research has shown that at least 12 different gene locations are involved in increased body mass index (BMI) and that these 12 different gene locations can be used to determine a person's chances of becoming obese by calculating a genetic predisposition score.  What is less clear is whether exercise can overcome a person's genetic likelihood of becoming obese.

Investigators collected data from over 20,000 men and women who took part in the European Prospective Investigation of Cancer - Norfolk (EPIC-Norfolk) study in an attempt to examine the possible relationship between physical activity and the genetic risk for obesity (free to download).  Physical activity was determined with a questionnaire and categorized as inactive, moderately inactive, moderately active, and active.  A genetic predisposition score was calculated for each study subject by adding up the changes at the 12 different gene locations linked to increasing BMI.  Analysis of the interaction between genetics and physical activity showed that:

• When all study subjects were examined together, each additional BMI-increasing gene was linked to a 0.154 increase in BMI.
• This was even greater in the inactive volunteers where each BMI-increasing gene was linked to a 0.205 increase in BMI.
• In contrast, each additional BMI-increasing gene was only linked to a 0.126 increase in BMI in active individuals, indicating that exercise suppressed the genetic effects on body mass.
• Moderately active and moderately inactive individuals showed an intermediate effect on BMI-increasing genes, suggesting that even small amounts of activity can help fight against the genetic likelihood of becoming obese.
• When looking at obesity risk instead of body mass index, taking part in regular physical activity suppressed the genetic predisposition for obesity by about 40%.

These are both fascinating and important results.  Overall, this study shows us that while genetics certainly play a role in obesity risk and weight gain, exercise can dampen the effects of genetics.  Interestingly, the study investigators report that even exercising less than 30 minutes per day can have a positive effect on one's genetic likelihood of becoming overweight or obese.  While getting enough exercise is an important part of a healthy lifestyle for everyone, individuals who are genetically predisposed towards becoming overweight might gain additional benefit from a regular exercise routine.  So rather than believing that one's genetics doom us to being overweight, it is important to remember that exercise can fight back against one's genetic risk for obesity.

In addition to making exercise an important part of our fight against obesity, following a healthy eating plan can also be critical.  My easy diet plan is a great way develop better eating habits and lose weight while still enjoying delicious tasting foods.  Visit us at www.drtabor.com to learn more or tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

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.

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Don't Make Food Your Reward!

We all experience differences in weight loss success with some of us able to lose weight much easier than others.  In many cases, this can be simply due to differences in the amount of exercise we do; however, some research shows that these differences exist even when the exercise routine is supervised.  The reasons for this are not completely clear, but a new exercise and weight loss study suggests that differences in how we desire food after exercise might play a part in the individual differences in weight loss.

In this new weight loss study, which is free to download, obesity researchers examined exercise-induced changes in the perceived reward value of foods in overweight and obese volunteers.  Study volunteers followed a supervised exercise routine designed to burn 500 Calories per day, 5 days per week for 12 weeks.  The reward value of food was measured in each study volunteer using a computerized procedure that measured liking, wanting, and food preferences based on photographic food images that showed foods with different tastes and fat contents. Study volunteers were classified as Responders (exceeded predicted loss in fat mass) and Non-Responders (lower than expected loss in fat mass) and differences in their perceived reward value of food after exercise were examined at the start and end of the study.  The obesity researchers reported that:

• Responders lost an average of about 11 lbs in 12 weeks compared to Non-Responders who lost an average of 4 lbs.
• After a bout of exercise, the liking for all foods remained unchanged in Responders.  In contrast, Non-Responders experienced an increase in their liking for all foods immediately after an exercise session.  This perception in reward value of foods was similar at both the start and end of the study in both groups of volunteers.
• After an exercise session, Non-Responders showed a greater desire for high fat foods than Responders.
• Non-Responders experienced an increased preference for high fat, sweet foods immediately after exercise, while Responders showed an increased preference for low fat, non-sweet foods after exercise.

This is a fascinating study that concludes that overweight and obese individuals who show an increased desire for food, especially foods high in fat and sugar, immediately after an exercise session lost less weight.  One of the interesting aspects of this study is the fact that even individuals who successfully lost weight showed an increased desire for food; however, their preferences were for non-sweet, lower fat foods.  The obesity researchers also indicated that the preference for high fat, sweet foods after exercise in Non-Responders was only seen at the beginning of the study, suggesting that exercise if maintained regularly might be able to eventually overcome these preferences.  It is apparently unclear why some individuals experience a heightened desire for foods after exercise while others don't.  The study authors suggested that differences in brain hormones after exercise might sensitize some individuals to food and food cues.

This study shows the importance of not making food a reward for weight loss or exercise.  Of course, it makes sense to not use food as a reward because we often eat more than planned and defeat the purpose of exercise.  However, knowing that exercise might increase our desire for food makes it even more important to set up other reward systems.  For example if you meet an exercise goal, plan a relaxing day at the pool, beach or at the spa. Just make sure it is not food!

What reward system do you use?

Exercise in an important part of any good diet or weight loss plan.  My easy diet plan, which uses delicious high protein, low-glycemic bars and shakes, recommends walking 30-45 minutes a day as a great way to start exercising.  Tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Watch What You Eat - Choose Healthy Carbs

Obesity has become a serious problem in the U.S. with approximately two-thirds of our population considered overweight or obese.  In fact, it has been reported that obesity rates have increased in 28 states and 8 states have obesity rates higher than 30% of the population.  Dietary changes, like increases in portion sizes and increases in sugar consumption, have been reported to be partly responsible for this increase in obesity.

Sugar consumption, both the amount consumed and the type consumed, has been a focus of serious and sometimes heated debate in regards to its importance to our current obesity epidemic.  This is due to the fact that sugar, particularly added sugar, has the potential to lead to excess calorie consumption.  Despite the concerns about dietary sugar, sugars will remain a very common part of our food supply.  Many sugars like glucose, fructose, sucrose, and lactose are natural components of fruits, vegetables, grains, and more.

A recent nutrition study (free to download) examined changes in energy, total sugar, and added sugar intakes from the 1970s to the 1990's using the NHANES I and NHANES III data sets.  According to the authors of this study, many previous studies assessed dietary changes on a per capita basis, which does not always take into account amounts of food purchased and consumed.  In hopes of getting a clearer picture of dietary changes, the investigators assessed dietary changes using the NHANES data, which assessed actual food consumption and has previously been used to show the nations increase in obesity.  The results of this analysis provided some interesting information...

Energy Intake:  Total energy intake increased from the 1970s to the 1990s by 144 Calories per day on average.  Interestingly, calorie intake decreased by about 56 Calories per day in people 18 years of age or younger, while people over 18 years of age increased calorie consumption by a whopping 226 Calories per day on average.

Total Sugar Intake:  Total sugar intake, which includes added sugars, increased by 10 grams per day on average.  Average total sugar intake did not increase in people 18 years of age or younger, but increased by 14% in people over 18 years of age.

Added Sugar Intake:  Similar to total sugar intake, added sugar consumption increased by 9 grams per day on average with adults over 18 years age showing the greatest increase (18% or 13 grams per day more in the 1990s than in the 1970s!) in added sugar consumption.

Total Carbohydrate Consumption:  While increases in total sugar and added sugar were evident, the increase in total carbohydrate intake was even greater.  From the 1970s to the 1990s total carbohydrate intake increased by 40 grams per day overall with an increase of 15 grams per day in individuals 18 years of age or younger and an amazing increase of 53 grams per day (25%)  in people over 18 years of age.

However, not everything looked bad.  While carbohydrate and sugar intake increased, total fat consumption remained steady and actually decreased when looked at as a percentage of total energy intake.  Additionally, saturated fat and cholesterol intake decreased, while dietary fiber increased from the 1970s to 1990s as did intake of several vitamins.  Interestingly, while sugar intake increased, it actually decreased when examined as a percent of total carbohydrate intake.  According to these study investigators, previous research studies using per capita data might have substantially over-estimated sugar consumption.

According to the study investigators, the biggest change linked to the increase in total calorie consumption was the dramatic increase in the consumption of foods classified as "mixtures of mainly grain", which included food items like burritos, tacos, pizza, egg rolls, spaghetti, rice, other pastas, and frozen meals where the main course is a grain mixture.  Regular carbonated soft drinks, remained the biggest source of added sugars regardless of the age of the population of the decade examined.  In fact, total sugar intake from soft drinks increased by over 40% from the 1970s to the 1990s.

This is an interesting paper with quite a bit of information in it about our dietary changes that I've not discussed here, making it a good read if you have the time to spare.  Based on this study, consumption of total sugars, added sugars, and total carbohydrates have increased from the 1970s to the 1990s, but the increase in carbohydrate consumption was dramatically greater than the increase in sugar consumption.  These data and the study authors suggest that the increase in "mixtures of mainly grain", which are present in common frozen and fast food meals, might be the major contributor to excess calorie consumption and the rise in obesity rates since the 1970s.  With the increasing abundance of these foods, it becomes more important for each of us to be nutritionally aware and make healthy choices whenever possible.  While sugar and carbohydrate intake has increased, we can counteract that to some degree by choosing low glycemic options.  By targeting low or even medium glycemic foods, we can minimize rapid blood sugar changes and gain better control of our food cravings and eating habits.

My easy diet plan is a great way to add delicious-tasting, low-glycemic foods to your daily plan.  Visit us at www.drtabor.com to learn more and tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Fighting The 'Freshman Fifteen'

It's the time of year when many recent high school graduates start heading off to begin their college careers.  One of the many challenges these aspiring young adults will face is avoiding what has been called the "freshman fifteen", the typical weight gain experienced by young adults during their first year at college.  The change in lifestyle experienced when starting college and the freedom of choice that goes with it can lead to unhealthy eating habits and subsequent weight gain, though the actual average weight gain has been reported to be less than the name suggests.

While a number of factors impact weight gain during this transitional phase, less is known about some of the environmental factors that influence a person's body weight during their first year of college.  A recent health and nutrition study examined the impact of some environmental factors on college freshman weight gain.  For this study, obesity researchers investigated the impact of college dormitory characteristics on freshman weight gain, eating habits, and physical activity.  The results of this study showed that:

• Freshman students assigned to dorms with on-site dining halls gained more weight than students assigned to dorms without on-site dining halls.
• Female freshman residing at dorms with on-site dining halls weight more and exercised nearly 1.5 times less than female freshman living at dorms that did not have on-site dining halls.
• Living in dorms with on-site dining halls was linked to male freshman consuming more meals and more snacks each day.
• Dormitories located near a campus gym led to increased physical activity by female freshman compared to dorms located near the center of the campus.

This nutrition study indicates that living conditions and physical environment can influence a college freshman's eating habits, exercise habits, and body weight.  While on-site dining halls can be wonderfully convenient, it appears that this convenience might come at an unexpected price.  These environmental factors can be important for new college students to keep in mind when trying to maintain a healthy lifestyle.  Developing and maintaining healthy eating and exercise habits can not only help fight off the 'freshman fifteen', but can help develop healthy habits for life.  According to the American Institute for Cancer Research (AICR), unhealthy habits developed during this transitional period can turn into lifelong habits that can negatively impact a person's health in the long term.  The AICR recommends the following five strategies to help college freshman stay fit:

1. Aim for proper portions with plenty of fruits, vegetables, and whole grains.
2. Plan meals in advance
3. Limit the amount of alcohol consumed, particularly since these contain non-nutritive calories
4. Remain or become physically active
5. Become more aware of the nutritional value of foods

Avoiding the 'freshman fifteen' can be tough, but by being aware of the risk, planning ahead, and developing healthy lifestyle habits, it is possible for any new college student to successfully fight the 'freshman fifteen'.

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