Eating Healthy: Government Style

I think that picture says it all...

If I had two minutes, I would recommend a new independent panel. They would need to come up with new dietary guidelines for Americans based on science, rather than partisan lobbying.

Two minutes? Nah, just two words - REAL FOOD

1. We need a new BMI, one that takes body fat, age and gender and goes from 7. Woman need more fat than men. Plus this type of BMI can raise red flags if a person has too low body fat. A bmi also needs to go from 18 to 27. Many people with a 27 and even 28 BMi are not overweight.
2. We need a more flexible plan than the one we have.
3. We need them to tell more difference between complex and processed carbs. Processed carbs as more treats.
4. We need more ideas about eating food together,

I agree with you on "real food." People consume large amount of fast food, snacks, etc. without realizing how much they are eating. The government needs to focus on educated people on portions and healthy eating.

flexible food plan
A calorie based plan by weight with recommendations on vegetables and dairy and going for more healthy whole grain foods and bakery products. Also with a special extra calorie that we can spread out over days or use for a special meal.

Also it needs guidlines for vegans and people who do lower carb eating so they will get what their body needs.
A lot of people wrongly assume the body can process the calcium in orange juice. It's all marketing.

iportion: Instead of a BMI, how about body fat percentage? Hydrostatic weighing or skinfold tests. Anything resembling the BMI will not work. Body fat percentage is a very general measure and determines just how lean you actually are.

My 2 minutes would be: Eat less and exercise more - rely on yourself and what you can do and find the things that work for you.

Boy, are there a lot of things I could say about the government's nutritional guidelines. This post is really funny to me actually, because I've been warning people about government guidelines since I was 15.

For starters, saturated fat and cholesterol isn't bad for you. This is the biggest government dogma that's having a hard time dying. Think of those two nutrients as concentrated vitality.

Eat meat of any kind or any leanness, fish or shellfish, whole and preferably raw milk, and eggs with yolks. Eat fruits and vegetables liberally and try to pick nutritionally dense ones. Eat healthy, natural fats like butter, tallow, lard, cream, coconut oil, fish fat, flax seed oil, extra virgin olive oil, peanut butter, avocado, etc. Avoid margarine and supermarket oils (canola, vegetable, corn). Canola oil is the worst. Also, any oil you eat must not be hydrogenated.

Now, as far as starches, there's no need to cut them out completely, but they should be used only to keep your glycogen stores full. Eat natural sources like yams, sweet potatoes, white or red potatoes, beans or lentils, steel-cut oats, or any grain in its whole form. Note that this does not include flour. For example, instead of wheat flour, try cracked wheat or bulgur.

As for micronutrients, it's truly hard and perhaps impossible to get all the vitamins and minerals you need these days from just food, so take a multi-vitamin. I use AST Multi Pro 32X. It supplies more than what the government thinks you need in order to support strenuous exercise.

Finally, get active. Three cardiovascular workouts for 30-45 minutes each workout and three weight training sessions a week should be ample for most.

This may sound radical after hearing what the government has told you over the years, but it works. After eating natural food for a while, you'll learn to regulate your appetite. Finally, if you can work it in, eating smaller meals more often is better than eating larger meals less often. Eat every 3 hours if possible.

I would want to create complete transparancy over all manufactured foods.

While I agree with the argument that you cant blame companies if people chose to continually eat the unhealthy products they create - you can blame them for marketing unhealthy products as healthy.

People should not be expected to understand that a product that is low in fat could still be high in sugar and therefore terrible for health and weight loss because the manufacturers are still allowed to promote it as 'healthy'.

If I could do one thing - it would be to regulate packaging and marketing of health/diet products.

Ross

The first thing the government needs to do is abolish market-distorting subsidies, the very things that make processed food full of heavily subsidized sugars, vegetable oils and soy so cheap.

Then they need to abolish protectionist duties, so lower priced fruits and vegetables can be imported from poor countries, giving us cheaper, healthier food and them the chance to earn their way out of poverty.

There's nothing else the government needs to do. People don't eat what they eat because the government told them, they don't exercise (or not) because the government told them to, and they won't change anything because the government tells them.

And leave off the BMI. BMI is fine, it is calculated for people with average body fat. I have never seen a BMI calculator without bodyfat disclaimers. No doctor would ever use BMI without taking other factors into consideration, only ignorant journalists. I have a BMI of 25.8 and BF of 6%. I've never heard fit people moaning about the BMI, just fat people looking for justification.

I would tell the government that if they MUST subsidize agriculture, give those subsidies to tomato and lettuce and citrus farmers instead of corn farmers. Much corn grown in the U.S. is processed into high-fructose corn syrup – a cheap, shelf-stable alternative to sugar.

If healthy, fresh food cost less than processed crap and fast-food, maybe, just MAYBE, people would eat it.

Ryan - I agree with your post except your recommendation to eat lard (saturated fat) in preference to canola oil (monounsaturated fat). The World's Healthiest Foods website says "In addition to olive oil, other food sources for monounsaturated fatty acids include canola oil, avocadoes, almonds, and cashews. Research continues to support the theory that diets high in monounsaturated fats are health-promoting."

Most nutritionists would throw up their hands in horror at the thought of anyone eating lard!

"Most nutritionists would throw up their hands in horror at the thought of anyone eating lard!"

Exactly, and that's the problem. I knew lard would set off a red flag for someone. I'm not saying monounsaturated fat is bad. Lard is actually 48% monounsaturated. You really think canola oil is better though? During the deodorizing process it goes through (it contains a lot of sulfur), the Omega-3 fatty acids are converted to trans fat, perhaps worse than those found in margarine. It creates a deficiency of Vitamin E, which is needed for a healthy cardiovascular system. Finally, the erucic acid in it creates heart lesions. Triple heart disease threat!

Check out the work of Mary Enig. For a long time, we had little knowledge about fats and fat metabolism. Things are becoming more clear though.

"[Canola oil] creates a deficiency of Vitamin E, which is needed for a healthy cardiovascular system. Finally, the erucic acid in it creates heart lesions. Triple heart disease threat!"

Yikes! I knew there was a controversy about canola oil. I'd better check it out...

A bit later... I read the info on canola (or "con-ola") oil. It's in the bin!

Ah, yes, the canola oil scare...the erucic acid content averages 0.6%. At this concentration, there is no evidence that it poses any adverse health effects. In fact, numerous studies have demonstrated that it could help prevent atherosclerosis and heart disease. All you need to do is look at the data (www.ncbi.nlm.nih.gov).

"Ah, yes, the canola oil scare...the erucic acid content averages 0.6%. At this concentration, there is no evidence that it poses any adverse health effects."

Okay then:
"Other studies indicate that even low-erucic-acid canola oil causes heart lesions, particularly when the diet is low in saturated fat."

Indicating this study:
Kramer, J K G, et al, Lipids, 1982, 17:372-382; Trenholm, H L, et al, Can Inst Food Sci Technol J, 1979, 12:189-193

Also, be careful about research from anything associated with the government. The subtle influences of lobbyists taint it.

The research is not associated with the government. That link just makes it easy to search multiple databases.

Canola oil comes from the seeds that are closely related broccoli, cabbage, and kale. In their original form, they contain high levels of a monounsaturated fat called erucic acid, which was shown to cause some adverse health effects.

In 1970s, through plant breeding, new seeds were developed with less than 2% erucic acid. In a commercially available version of canola oil it averages 0.6% There is no credible scientific evidence that canola oil (in its present form) is harmful.

However, numerous studies show the benefits of canola oil, because it has a very good omega-6 to omega-3 ratio.

It is hard for the average consumer to sift through the facts and falacies about food, excersize and obesity. My bottom line is everything in moderation. Forget the 6 pack abs, forget the "model thin look", and get real about what your body needs to survive. Eat to live, do not live to eat. If you are in McDonald's once a day, you need to consider moderation, if you have not tasted an apple in 2 days, you have forgotten the basics. I read through everyone's posts, and the truth is, the information is great. But once agian, everyone has a bend, and I hate hearing everyday about some new thing that is going to kill us. Moderation people.

"The research is not associated with the government. That link just makes it easy to search multiple databases."

Ah, ok.

It's possible that the production process of canola oil has changed, and we're talking about two different things. Does it still go through the deoderization process? That will convert the omega-3 fatty acids into trans fatty acids.

If I had two minutes, I'd say study the government and big health organizations advice and do the opposite.

I appreciate people like Ms Wilshire blowing the whistle on the ADA. It is very sad how people get sicker and sicker with diabetes and don't even question the medical sytem. Maybe the drug industry has the population brain washed with their massive marketing tactics.

If I had 2 minutes, I'd try to hit most of the points that were made here by the other posters. Ditch the BMI scale for sure. According to BMI, I'm normal weight but I'm only %11 bodyfat (too low for a woman...I'm trying to bring it up). I agree with Ryan...go to bodyfat percentage. And I also agree that fruits and veggies need to be cheaper. Lots of people are buying packaged ramen noodles and mac and cheese because they can't afford fresh fruits and veggies. Also, why can't the FDA spend some of it's budget on advertising healthy foods? With all the soda, candy, junk food, and booze ads out there, you'd think it'd be possible to launch an ad campaign for broccoli or spinach or something.

As far as corn subsidizing goes, they should be growing the corn for E85 auto fuel instead of HFCS. That way, we reduce our dependency on oil and decrease consumption of HFCS.

And last but not least: tax junk food. They tax cigarettes and booze, but why not tax thing that would be considered nutritionally devoid...soda, chips, cookies, candy, etc. Things that nobody NEEDS to have in their diet. That might swing the grocery shopping habits a tad bit in the right direction, seeing how money seems to be what makes people listen.

I have lots and lots to say about healthy eating, but if I had to keep it short the most important thing I would say is eat your fruits and veggies. If I had a little more time I would add that a good deal of those veggies should be green.

About the lard: lard has a bad omega 3/6 ratio (it contains 1/10 linoleic acid. It's not like our diets are linoleic acid deprived.). It contains almost no vitamin E (or other antioxidants) to protect those polyunsaturated fatty acids and the cholesterol, which will all go rancid easily. If you fry it, the cholesterol (helped by the polyunsaturated fatty acids) will oxidize in your body, and you'll eventually likely get heart disease.

If you want saturated fat, take your coconut oil. But do realize that coconut oil is not that good for your arteries either.

Helena: Depends on your lard. If the pigs are fed right, the omega ratio is fine. At least it doesn't create a deficiency by depleting the body of vitamin E. Anti-oxidants can be obtained elsewhere easily enough. What would you rather cook in? Anything with a significant amount of polyunsaturated fats will be mutated by the heat, as those molecules are much less stable. Not into trans fats, but definitely not into something you'd want to eat.

Hydrogenated coconut oil certainly isn't good for you, and most of the papers I've seen deal with the hydrogenated version. However, saturated fat, while it creates a temporary effect that looks bad, it turns out to be better in the long run. This study doesn't give the whole picture. I've learned not to trust the AHA. They've failed us, just like the ADA. Plus, most researchers and doctors now expect the outcome of a study to be "saturated fat is bad", so the findings are often shifted that way. Scientists are human too, and there's a huge bias against saturated fat.

If saturated fat and cholesterol are so bad, then why do the Masai do so well?

Vegan whole foods diet.

Eat every fruit and vegetable under the sun (and then some!); every whole grain; every raw nut and seed; every bean, lentil and legume; and lots of fresh water.

Avoid anything packaged, processed, and labelled. Anything with added flavors, colors, additives, or preservatives. Avoid dried foods, unseasonal foods, frozen foods, mock-meats and mock-dairy. Avoid all juices. ESPECIALLY avoid milk and soft drink. No exceptions.

This is the diet I have eaten for a year now - it is the diet that has helped me to lose nearly 80 pounds (over 30 kilos) and keep it off easily, when no other diet worked. I eat as much as I want, and get no cravings and have no need to binge.

Losing weight is easy - it just requires common sense. Watch what the great apes - our nearest relatives - eat in the wild, and follow their lead. However, unlike them and because I choose not to eat insects and I wash my veggies, I pop a B12 supplement instead once a week.

When I go to restaurants I ignore my dietary rules, and choose what I want, but I always order a vegan option, and I try to choose what is healthy. It's habit now.

I love the way I eat, and now many of my friends are following the same path and experiencing similar, dramatic and easy weight loss results.

Ryan, one of the problems with lard is that it HAS a significant amount of PUFA's (10% !). If you want a saturated fat, coconut oil is much, much better. The problem is not that you need the antioxidants in the lard (though you do), the problem is that without the antioxidants the lard will get rancid quickly. I am not saying that cholesterol is a problem, I am saying that oxidized cholesterol is a problem, and lard is particularly prone to oxidizing because of all the pufa's and no antioxidants. I don't assume you are eating your lard raw?

I am unsure what you mean when you say Masai are doing so well. They have one of the worst life expectancies and healthy life expectancies in the world. If you are just looking at heart disease statistics you may as well look at Mozambique. They have one of the lowest heart disease rates in the world, on a diet that is almost all vegetarian.

I do not particularly trust American healthy organizations either, but the study I quoted was quite simple and I think you should have a better response than just "I don't trust them". Paranoia makes all reasonable discussion impossible.

I used to actually believe the "saturated fat is good for you" people, until I searched for actual science, instead of propaganda, and found that even though there is much nonsense in the health world (polyunsaturated oils are not good for you either, I do agree there), there really is not that much of a conspiracy.

Meat and animal fat should be the main focus of your diet for health and well being.

Cut those carbs man!

About the lard: lard has a bad omega 3/6 ratio (it contains 1/10 linoleic acid. It's not like our diets are linoleic acid deprived.). It contains almost no vitamin E (or other antioxidants) to protect those polyunsaturated fatty acids and the cholesterol, which will all go rancid easily. If you fry it, the cholesterol (helped by the polyunsaturated fatty acids) will oxidize in your body, and you'll eventually likely get heart disease.

Industrial lard, yup....lard made from natural meat drippings (beef, pork or lamb tallow) is a whole 'nother animal - by weight...45% saturated fat, 42% monounsaturated fat and 7.56% polyunsaturated; of the polyunsaturated, 6.2 is LA, 1.3 is ALA....an omega-3:0mega-6 ratio of 1:4.8.

As you pointed out, the commerically produced stuff is bad news - an o-3:0-6 ratio of 1:10.

Hmmm, everything I've heard about the health of the Masai has been good. Their cholesterol levels are very low, due to their diet. Heart disease is unheard of for them. However, they may be dying of other things that aren't related to health.

lowcarb_dave: While I do eat a lot of meat and animal fat, it's not like carbs don't have their place either. I eat enough carbs to support heavy lifting in the gym. Carbs have received a lot of bad press, but quite unfairly. There are good carbs and bad carbs, just as there are good and bad fats.

Leanne: Where are you getting your dietary cholesterol? You need it for intestinal health and brain/nervous system development. It's easy to lose weight on a vegan diet. However, note that there are people out there who are thin because they are sickly. Weight isn't everything.

I read up on the Masai life expectancy. They die because they don't exactly live in ideal conditions. Talking about their life expectancy is like talking about the life expectancy of soldiers who fought on Omaha Beach.

Ryan, of course. But then my argument about Mozambique is just as valid as your argument about the Masai.

Population studies are interesting, but not everything. If we are looking at populations, I'd much rather look at populations where people routinely get 100 years old, than at populations where the healthy life expectancy is 44, no matter what the reason for that low life expectancy is.

A little more about the Masai: Measurements of the aorta showed extensive atherosclerosis. The coronary arteries showed intimal thickening by atherosclerosis which equaled that of old U.S. men. It is speculated that the Masai are protected from their atherosclerosis by physical fitness which causes their coronary vessels to be capacious. From: ATHEROSCLEROSIS IN THE MASAI

Their physical fitness, in correlation with the fact that they do not get very old, seems like a reasonable explanation for the low incidence of heart disease among the Masai. Fit young thin western people can usually also eat all the pizza with cheese they want.

In that case, the Okinawans eat a lot of pork and seafood and do all their cooking in lard.

Ryan--a little FYI for you...you don't need to eat cholesterol in order to live. Your liver can make it, you just need to be sure to get enough dietary fat. Otherwise, all vegans would die pretty quickly, and from what I've seen, lots of them live long healthy lives.

Also..by definition, lard is rendered pork fat. Beef fat is called tallow and it is entirely different. If your "lard" has beef fat in it, it's not really lard. And although you have some good points, Ryan, I can't say I agree with you on eating lard. Everyone that I've known that ate it often also had cholesterol issues and heart disease. Of course, it could be a coincidence, but I don't regularly put the stuff in my shopping cart.

Cholesterol isn't essential, by the textbook definition. You can survive without it. However, it helps the digestive track and is especially important in growing children for nervous system and brain development. The lack of it can lead to less desirable psychological effects too. Remember that blood cholesterol works differently than dietary cholesterol.

Could be a coincidence. Was the lard processed? What other fats were they eating? Did they use margarine or vegetable oil? Did they eat a lot of starches? Did they eat white sugar or flour especially?

I didn't expect the part about lard to make me popular. Honestly, I prefer tallow. Beef fat is mostly monounsaturated, and most of the saturated fat in it is stearic acid, which doesn't affect your cholesterol.

Ryan, the Okinawans actually cook in rapeseed oil. They used to cook in lard, but only used so little of it (except on special occassions, probably) that it really did not matter because (as with the Masai, any comments on that?) they were so active. Reports that the Okinawans smothered their food in lard are simply incorrect.

Other long living cultures are the Seventh Day Adventists in Loma Linda (vegetarians) and the people in Sardinia (Italy). Not exactly proponents of a diet high in animal products.

I never heard they smothered their food with it. Indeed, activity probably has more to do with chronic disease and longevity than diet, as long as you avoid processed food. My diet is designed to be anabolic though, so it is naturally higher in animal fat.

What I've heard is that the Swiss live almost as long as the Japanese on an even fattier diet than them. The Japanese, apparently, have been living longer since WWII with more meat and animal fat. Tying in third for longevity are Austria and Greece, both eating high fat diets. The source could be wrong though. There seems to be a lot of conflicting information about different cultures' lifestyles on this topic, perhaps some of it planted.

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If I have two minutes, I will like to go for healthy food like fruits, vegetables and whole grains.

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