2010 Finally Arrives in 2011!!

The calendar may read 2011, but the 2010 update of US Dietary Guidelines for Americans is a tad overdue and is expected to make its debut sometime very soon. As you’ve no doubt heard, the American diet could use some improvements to battle obesity and help prevent diet related illnesses such as heart disease, diabetes and cancer. The goal of the update includes an emphasis on advice based on the latest nutrition research; a lot of which has emerged since the last guidelines were released five years ago. So, what does a healthy diet look like these days? Are there clearly defined dietary devils and darlings so we know what to avoid and what to add to our plates? Addressing these questions was the job of the 2010 Dietary Guidelines Advisory Committee (DGAC) established to update the 2005 Dietary Guidelines by taking a look at current consensus in nutrition science and advising leaders at the US Department of Agriculture (USDA) and the US Department of Health and Human Services (HHS) on what Americans should be eating today. What we’re waiting for now is the official publication of the 2010 US Dietary Guidelines. Already alerting consumers there may be meal planning changes in the works, the website for mypyramid.gov reminds visitors that the diet advice on the site is currently based on the 2005 guidelines and shares this link to check on the development of the new guidelines. www.DietaryGuidelines.gov

What’s New in Nutrition?A menu of the DGAC’s dietary suggestions which we may soon see incorporated in the final version of the US Dietary Guidelines includes this broad conclusion, “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood and they eat too much added sugars, solid fats, refined grains, and sodium.” Translation: Spend more time exploring the produce section and less time eyeing fried chicken in the deli.

Get Off The SofasRemember all the talk about “couch potatoes” referring to sedentary habits that contribute to weight gain? Well now couches are joined by sofas! The 2010 Dietary Guidelines report warns that “SoFAS” (solid fats and added sugars) contribute about 35 percent of calories to the American diet for kids, teens and adults. ‘Solid fats’ refers to the fat in butter, cheese, stick margarine, vegetable shortening (oils which are hydrogenated to be solid at room temperature) and the fats in meats. ‘Added sugars’ doesn’t need much explanation but don’t forget that includes soft drinks.



The 2010 “Uncle Sam Diet”, if you will.

DGAC Report: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds.”

Translation: Check out the vegetarian entrees on menus when dining out, even if you’re not a vegetarian, to increase intake of valuable nutrients including fiber and antioxidants.

DGAC Report: “Increase the intake of seafood and fat-free and low-fat milk and milk products and consume only moderate amounts of lean meats, poultry, and eggs.”

Translation: Lean toward low fat dairy and lean meats. For instance, from flank steak to top sirloin, there are 29 different cuts of beef which qualify as lean with less than 10 grams of fat per serving.

DGAC Report: The committee included advice to encourage the enjoyment of healthy food and pointed to the benefits of Mediterranean-style dietary patterns.

Translation: Enjoy platters of grilled fish and lemons, vegetables drizzled with olive oil and sliced melon for dessert. A glass of wine is OK, too.

DGAC Report: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.”

Translation: Don’t waste calories on sugar sweetened beverages and deep fried foods. If you do, spend those calories wisely with smaller portions enjoyed less frequently.

DGAC Report: “Reduce sodium intake.”

Translation: Shaking a salt habit doesn’t have to mean suffering with bland foods. Add a world of healthy flavors with fresh herbs, dried herbs, spices, citrus, vinegars, salsas, garlic and mushrooms.

DGAC report: “Lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.”

Translation: Looks like we better go easy on the donuts and tortilla chips.

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Eat More in 2011! Hungry to Learn How?

OK...you'll have to choose a lean hot dog and a whole grain bun but......

When it comes to weight control, calories still count, but the new PointsPlus program recently introduced by Weight Watchers International considers that some calories count more than others. For instance, foods higher in protein and fiber are assigned lower PointsPlus values because the body has to work harder to process them, essentially burning calories to convert protein and fiber into energy. Conversely, foods higher in fat and carbohydrate are assigned higher points values because the body more easily processes them and stores them as body fat. Atlanta dietitian, Marie Spano says, “Weight Watchers takes into account the principle that our body spends more energy processing protein and fiber whereas we spend little energy on carbs and fat.”

So, a calorie consumed really isn’t always a calorie in the human body.
The new PointsPlus approach is a big change for Weight Watchers, a diet program with a fifty year history. “A lot has changed in the science of nutrition since the original points system was developed,” explains registered dietitian Stephanie Rost, Director of Program Development for Weight Watchers International, “So it’s important to us looking at 2011 and beyond that our program reflects the latest research and that’s the main impetus for the completely new system.” Also part of the new math, taking into consideration the impact foods have on satiety. Lean protein foods, including non fat dairy products, and whole grain foods high in fiber, help dieters feel fuller longer so meals are more satisfying even if total calories in the meal is less.
Here’s an example comparing two breakfast meals each containing 270 calories.
A medium croissant with a pat of butter.
OR
1 poached egg, 1 slice of light whole-wheat toast with pat of light butter and 3 ounces of Canadian bacon.
The croissant is assigned a 7 PointsPlus value.
The ham and eggs breakfast is assigned only a 6 PointsPlus value; because it’s higher in protein and fiber. Spano likes the new plan, “One thing I saw on the old program is that people would eat their points in processed carbs to stay within the limits and then they’d be hungry and overeat and their diet was unbalanced. This new plan seems more balanced and I’m thrilled to see that they are taking protein into account now.”
Fruits and Vegetables Go Free
Another big shift in Weight Watchers’ diet advice is that now most fruits and vegetables, including fresh, canned or frozen, have zero PointsPlus values. Rost explains that it’s a powerful incentive to improve diet quality. She says in the past for instance, a banana was 2 points and so was a 100 calorie snack pack, so members would skip the fruit to eat cookies, “It’s fun to see what you can add with zero points and amazing to being able to shift behavior to make healthier choices.” Spano points out that you still have to count points for some produce, “Certain veggies, especially the starchy ones such as corn, potatoes and peas do have higher PointsPlus values. 1 cup of corn kernels has 4 PointsPlus and corn on the cob has 2 PointsPlus. And that fast food baked potato with veggies and cheese – it will cost 11 PointsPlus while 1/2 cup of mashed potatoes has 3 PointsPlus.” Of course, any added butter or salad dressing will rack up additional PointsPlus; even when the veggie is a freebie. In the fruit category, grapes and oranges may have 0 PointsPlus, but turn them into juice and you’ll count 2 points per ½ cup. Dried fruit and fruits canned in syrup all have PointPlus values, too.
Even if you’re not a member of Weight Watchers International there are valuable lessons to learn from their time tested approach. What remains the same in the world of Weight Watchers is the focus on four pillars for weight loss success: diet, activity, behavior change and group support. But, now the fruit salad is free.

Hot Tips for Eating to Beat Winter Cold Season

Craft Atlanta's Woodfire Oven Welcomes with Smokey Aromas & Cozy Feel


The holiday season is upon us and along with the festive lights and music we look forward to each year; we often encounter the not so welcome sounds of coughing and sneezing. Winter colds and flu, unfortunately for some, are part of the holiday happenings. Health officials advise the two most important things you can do to ward off a winter ills is to wash your hands and try to steer clear of folks who have a cold. But, what you eat and drink can make a difference too. Good nutrition plays a starring role in keeping your immune system in high gear. Now, that doesn’t mean you have to mega dose on certain vitamins or stock up on foods claiming to be “immune boosters”. It turns out there are no super foods to help you battle bacteria and viruses. However, a short fall in the consumption of certain key nutrients can weaken your immune system so you’re more vulnerable to germs. What do immune cells need to be their fighting best? Registered dietitian Sharon Palmer, editor of Environmental Nutrition newsletter says research points to well balanced diet including foods sources of the mineral zinc and vitamin such as C, E and D as well as probiotics in yogurts, “It’s important to keep in mind that foods contain a synergy of nutrients that work in unison to provide health benefits versus supplements which only provide one or two nutrients. Here’s more reason to make every bite count, with delicious, whole foods bursting with nutrients.” Turns out the time tested advice to ‘eat your vegetables’ is the foundation for firming up immune function, too. The generous roasted root vegetable side dish served at Craft Atlanta offers a delicious solution for healthy dining out this winter. Chef Kevin Maxey oven roasts a mix of parsnips, golden beets, rutabaga, winter squash and baby carrots tossed in olive oil and a little sherry vinegar.


Diet to Dodge the Sniffles, at Least Shorten Duration
Vitamin C: Increases the production of infection fighting white blood cells and antibodies to create protective coating on cell surfaces. The latest research, according to The National Institutes of Health, does little to support the belief that vitamin C’s a sure thing to prevent a cold, but it plays a key role in speeding up recovery. Vitamin C rich foods: orange juice, grapefruit, citrus fruits, tomatoes, strawberries and bell peppers. Flying this holiday season? Order a hydrating and healthy mix of half orange juice and half sparkling water from the in-flight drink cart.
Vitamin E: Found to reduce the risk of upper respiratory infections such as the common cold. One of the most important antioxidant vitamins it stimulates the production of natural killer cells that seek and destroy invading germs. Vitamin E rich foods: nuts, olives, olive oil and leafy greens. Attention holiday party goers: people who don’t exercise, consume a lot of alcoholic beverages and smoke need even more vitamin E to support the immune system.
Vitamin D: The “sunshine vitamin” so called because our skin produces vitamin D when it’s exposed to sunlight is emerging as a big player in the immune system. Hmmm, could it be a coincidence that the incidence of cold and flu is up when we spend more time inside during the winter? Go out for a walk in the winter sun and enjoy vitamin D containing foods such as salmon, sardines and fortified milk products.
Zinc: The body uses the mineral zinc to build infection fighting T-cells. The elderly are often deficient in zinc, so it’s an important nutrient to prioritize as we age. Many studies show zinc’s the thing to help shorten the duration of a cold. Zinc foods: red meat, poultry, seafood (notably oysters), beans and nuts.
Probiotics: Live cultures in yogurts increase populations of beneficial bacteria in the gut, which is the front line defense of our immune system. Palmer says, “It is the largest immune organ in the body, accounting for 25 percent of immune cells.”
Beta Carotene: Found in orange colored foods such as carrots, butter nut squash, sweet potatoes and mangos, this powerful plant antioxidant becomes immune-boosting vitamin A in the body.
Mushrooms: Palmer’s focus on immune research for Environmental Nutrition, found that mushrooms are capturing scientists’ attention. A 2007 study published in The Journal of Nutrition, found that a powder made of white button mushrooms significantly increased killer cell activity when fed to laboratory mice. More palatable is the array of wild and foraged mushrooms consistently featured on Craft Atlanta’s menu. Feed your immune system and appetite for flavorful foods by ordering Maxey’s Winter Greens Salad with Roasted Hen of the Woods Mushrooms and Pumpkin Seed brittle.

Skipping is Good Exercise-Skipping Meals is Not!

Best foods for families to add to diets
By Carolyn O’Neil


Forget the old image of dietitians as the “nutrition nannies” wagging their fingers and listing all of the foods you’re not supposed to eat.

Research presented at the American Dietetic Association’s 2010 Food and Nutrition Conference held in Boston this week focused on the foods American families should be adding to their diets for good health.

“The conversation about childhood obesity today should include advice for parents and kids about the quality of the diet, not just quantity,” said dietitian Liz Weiss, co-author of a new cookbook on family nutrition, “No Whine with Dinner.”

Weiss and thousands of other dietitians nationwide are joining a grassroots campaign launched by the ADA this week to promote healthy eating and prevent childhood obesity called Kids Eat Right (www.kidseatright.org).

Dr. Katie Brown, national education director for the ADA Foundation, explains, “Under the umbrella of Kids Eat Right, new resources and tools such as recipes, nutrition tips from grocery shopping to dining out are designed to empower families to transform daily eating behaviors.”

A nationwide survey by the ADA Foundation on family nutrition released at the conference reveals disturbing new information on children skipping meals and eating more snacks. ADA President, Judith Rodriguez said, “Consequently, our children are simultaneously over-fed with empty calorie food and drinks and undernourished.”

Weiss was surprised. “I knew that a lot of kids were skipping breakfast, but I had no idea so many were skipping other meals including dinner and that’s what’s leading to more snacking. So we need to give parents tools to help them offer healthy snacks instead of junk foods and help them get meals on the table,” she said.

In preparation for writing “No Whine with Dinner,” Weiss and co-author dietitian Janice Bissex, conducted a survey of moms who follow their website, www.meal
makeovermoms.com, and found that the biggest barrier to getting kids to eat healthy meals at home or in restaurants was the challenge of the picky eater. “The biggest obstacle wasn’t lack of time or even budget concerns; it was dealing with kids’ complaints about eating healthier foods,” she said. “So our book shares secrets from parents and dietitians on how to turn the whines into wows at family mealtime.”


Getting kids to eat
right when eating out

● Try to plan ahead by looking at restaurant menus online. You could even print it out to share with kids in the car on the way there to discuss meal choices.

● Choose eateries that cater to children. Chances are, if a lot of families are dining there, the menu and staff will be kid-friendly and happy to split entrees to create smaller portions and offer healthy sides such as fresh fruit or carrot sticks.

● For kids’ meals, opt for nonfat or low-fat milk as a beverage.

● Choose two or three suitable menu items, then let your child pick one.

● For new foods, offer a bite or two from your order. Weiss adds “Moms in our survey said they like to use eating out occasions as an opportunity to get kids to try something new such as bean burritos or sweet potato fries.”


Find this article at:
http://www.ajc.com/health/best-foods-for-families-734820.html
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You may have heard the simplistic advice to dine out less often if you want to weigh less. It’s true that restaurant portion sizes can tip the scales and dishes are often gussied up with more cheese, butter, oil and salt than you might use in home cooking. But, sounding the alarm to avoid eating out in an effort to improve nutrition habits is like telling people to leave their cars in the garage if they want to avoid getting into an automobile accident.

To improve highway safety we need driver’s education. The same goes for safely navigating a restaurant menu. We need more diners’ education!

Restaurant Road Rules:

1. Map Out Menu Choices: Read the menu and listen carefully when servers list the specials. Check out the menu online to help you plan a safe route. Nicole Jones, who founded a dinner club group that meets once a month to dine out in Atlanta restaurants says, “We always scan the menu ahead of time so when we arrive everyone knows that they might want. I’m a planner and if I want to splurge on a dessert I pick my appetizer more carefully. I even ask the waiter to bring the dessert menu before I order my entrée!” I met Jones and her group of foodie friends at Pricci in Buckhead where she enjoyed the mussels and tiramisu.

2. Signal Your Intentions: Be specific about what you want or don’t want. For example, ‘Can you lightly brush the fish with butter?’ or ‘Ask the chef not to salt my food.’ Jones, whose dinner club has visited 35 restaurants in 3 years, observes,
“Every restaurant we’ve been to has diet friendly recommendations which are just as tasty.”

3. Be Aware of Surroundings. Remember where you are. Ask for balsamic vinegar in an Italian place and rice wine vinegar in a Japanese place to add non-fat flavor to foods. Béarnaise sauce at steak houses often arrives in a huge gravy boat, best kept way on the side. But, if the sauce is a light swirl and part of the chef’s creative gourmet vision, enjoy it the way it’s intended to be. Jones’ reviews, “Whether on the lamb chops or mussels, each sauce at Pricci was delicious and distinctively different.”

4. Dine Defensively. Be honest when the waiter asks you how you like your meal. Don’t suffer in silence. They want to work fast to make you happy. Heck, the raspberry vinaigrette meant for the salad might even be the best request to add flavor to a grilled chicken breast. Eating out can be a taste adventure, “I like to try things I’ve never had before,” says Jones.

5. Use Your Mirrors. Check out the Room. Look around and see what other diners are eating so you get a visual on portion sizes. Way too large? Split the entrée or plan to box up half for carry-out. Spying on other tables will also let you see that the entrée “served with spring greens” is either a sizable serving of salad or a disappointing wisp of lettuce garnish. Take special note of road hazards. Jones admits the freshly baked bread served with marinara and warm goat cheese at Pricci was “Hard to resist!”

6. Highway Etiquette: Oh Waiter! Make eye contact, smile and appreciate your server. It’s just human nature--waiters are likely to spend more time at friendly tables. Tip for good service when the server goes to the mat for your special order request. They’re not doing it for their health-even if you are! Let them know they’ll be rewarded ahead of time by saying, “If you help us eat a little less… we’ll tip you a little more.” Smaller hips, bigger tips!!

7. Enjoy the ride! Make dining out a special occasion and enjoy the conversation as much as the cuisine. Jones formed her dinner club to make new friends when she moved to Atlanta from Houston in 2007, “There are 22 ladies on the roster and we’re moving beyond the table to include white water rafting trips and ski vacations, too.” Next stop for Jones’ dinner club is Capital Grille in November. Watch the béarnaise sauce ladies. There’s great cheesecake for dessert.

Food Expert Carolyn O’Neil on Gulf Seafood

Food Expert Carolyn O’Neil on Gulf Seafood

Nutrition at your fingertips

TMI. Too much information can be frustrating thing no matter what the topic.
Calorie counts on menu items can certainly help dieters quickly decide between the chicken fried steak and grilled chicken. But, a lengthy list of nutrition facts can be mind numbing when charts downloaded on smart phones or from restaurant websites reel off everything from cholesterol and fiber to vitamin and mineral content. What was I having for lunch again? Can’t someone just telling which choice is better for me? Well, that depends. Are you looking for a burger or pizza? And do you care more about calories or sodium?
Providing choices within categories and putting them into perspective is what Usable Health kiosks aim to do for restaurant diners with an eye on their diet and health. Here’s how it would work. Say you’re at Chic-Fil-A and you’re watching your sodium intake. Punch in chicken sandwich and the kiosk would reveal you can save 250 milligrams of sodium by swapping the fried chicken sandwich for the char grilled. Care about calories? The kiosk would alert you to swap the McChicken sandwich for a hamburger and save 110 calories. Right now, Atlanta based Usable Health, has interactive kiosks placed in the midtown location of Atlanta restaurant chain, Tin Drum.
Chad Bonner, co-founder of Usable Health says, “People are loving the experience and we’re tracking over 150 individual orders per day.” The health-based menu ordering service developed by Georgia Tech researchers prompts customers to select personal health goals including management of diabetes, blood pressure or weight. Then the kiosk suggests a customized menu. Bonner predicts technological support of menu guidance will be even more in demand as regulations take effect requiring restaurants, airport food outlets and even vending machines to provide nutrition information, “We’re really excited about taking this to the next step of personalization including more detailed health information and food preferences.” Currently, users can sign up on usablehealth.com to create a profile and be a part of this growing company’s consumer research. While we wait for more technology to help translate nutrition numbers into healthy menu choices, here are some word clues to help you cut calories by decoding common menu terms.
Fat by any other name
Aioli-mayonnaise with garlic
Au Gratin- topped with cheese, butter and breadcrumb mixture
Beurre--butter’s French name
Bisque-most often a cream based soup
Béarnaise--watch the “-aise,” which indicates egg based mayonnaise
Crispy-code word for fried!
Crusted or Encrusted--coated with nuts, bread crumbs or potato, pan fried until crispy

Leaning toward leaner….
Au Jus--pan juices often reduced with no fat added
Braise--slow cooked to tenderize meats or fish, often little added fat
Broth-fragrant water based sauce with infused flavors ie. chicken & lemongrass broth
Coulis--all hail the coulis, often a no-fat-added puree of vegetables or fruit
Primavera – Italian for “spring”; indicates vegetables are major ingredient
Provencale- South-of-France style sauce with tomato and other vegetables


Ask Questions If It Says:
Grilled--watch out for butter or oil slathered on during grilling
Roasted--watch out for extra fat used in roasting, ie.butter basted
Poached--not always in water, watch out for poached in oil or butter
Sautéed -- butter or oil are used, chefs can limit amount if asked
Steamed- watch out for butter or oil added after the steaming