The news isn't that fruits and vegetables are good for you. It's that they are so good for you they could save your life. David Bjerklie, TIME Magazine, October 20, 2000

Time magazine recently reported, The news isn't that fruits and vegetables are good for you. It's that they are so good for you they could save your life. What could be so important about fruits and vegetables? The plant kingdom is filled with gifts that can help fight off the ravages of chronic disease. A large group of compounds called phytochemicals, found in plants have been shown to help fight disease by preventing the cellular damage caused by chemicals called free radicals. A diet rich in fiber also has been shown to help reduce the risk of heart disease, stroke, high blood pressure, obesity, diabetes and cancer. Fiber and phytochemicals are a one-two punch that should be reason enough to eat your fruits and vegetables. We cannot be healthy by eating out of a box or a drive thru window: We must get the full spectrum of antioxidants from live, whole foods on a daily basis. 

THE POWER OF FRUITS AND VEGETABLES WITH WATER Subject: Water One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University study.... Lack of water is the #1 trigger of daytime fatigue.... Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.... A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.... Are you drinking the amount of water you should every day? (No kidding, all of the above is true...)

First New Government Diet Guidelines Since 1980

With about 65 percent of Americans overweight or obese, the United States government has been motivated to make some major changes to the Dietary Guidelines for Americans. For the first time since 1980, the new guidelines are emphasizing weight loss, in addition to healthy eating and cardiovascular health. (The changes are also being used to update the Food Guide Pyramid.)

Some of the new recommendations include:

• Balance calories between the amount you eat and the amount of energy you burn. For moderately active people between the ages of 31 and 50, recommended calories include 2,000 per day for women and 2,400-2,600 for men.
• Thirty minutes of exercise is minimum. To maintain weight and prevent weight gain exercise 60 minutes; exercise 60 to 90 minutes a day to sustain weight loss.
• Eat at least 4.5 cups of fruit and vegetables a day if you have a 2,000-calorie diet. Eat more or less depending on the calorie level.
• Eat fiber-rich whole fruits and vegetables and whole grains often. Eat or drink little added sugar or caloric sweeteners.
• Limit salt intake to about one level teaspoon a day.
• Keep trans fat as low as possible. Do not exceed more than 10 percent of your calories from saturated fat and no more than 300 milligrams of cholesterol a day.

The food industry has also made some alterations, offering more products with whole-grains, fewer calories and smaller portion sizes.

Will These Guidelines Work?

Though these guidelines are proposed to help Americans slim down and get on the path to a healthier lifestyle, some medical professionals question whether these guidelines will make a difference.

One critic stated, "I don't think many people read them or understand them because the government puts very little muscle into marketing them."

Conversely, others feel these changes are a move in the right direction. One doctor stated, "These guidelines are a clear step ahead of where previous ones were. The issues on weight control are more specific than in the past, specifically with exercise and the suggestions on limiting added sugars and caloric sweeteners and things like soft drinks."

Either way, the Dietary Guidelines for Americans 2005 have been set, and the government can only hope the changes will result in a thinner, healthier population.

USA Today January 13, 2005.

New York Times January 13, 2005

Dietary Guidelines for Americans 2005

Release No. 0013.05

HHS and USDA PRESS CONFERENCE
ANNOUNCEMENT OF NEW DIETARY GUIDELINES FOR AMERICANS
With Health and Human Services Secretary Tommy G. Thompson and
Agriculture Secretary Ann M. Veneman
Washington D.C.
January 12, 2005

SEC. TOMMY G. THOMPSON (HHS): "Good morning, everybody. I want to welcome you all to the Humphrey Building and thank you so very much for coming to this wonderful press conference and to talk about the Dietary Guidelines for all Americans for the year 2005 and continuation thereafter.

"I'm delighted to be here with my friend and colleague Secretary Ann Veneman. We worked very well together over the past four years, and I'm just delighted that the Department of Agriculture and the Department of Health and Human Services teamed up together to come up with this Dietary Guidelines for Americans.

"And I also want to point out that I just think Ann Veneman has just done a terrific job as Agriculture Secretary. It's been a delight to work with her. And I thank her so very much for all that she's done, for herself, for the Department, and for this country.

"Before I begin my remarks I would like to thank some people. First off, I want to thank three groups of people. First and most important, the distinguished members of the Dietary Guidelines Advisory Committee who worked extremely hard putting together a fine report. They completed the first stage of this process by presenting their excellent recommendations.

"Second, the members of the public, who were then offered the opportunity to express their insights over the last year and a half.

"And third, the scientists and officials of HHS and the Department of Agriculture, who translated all of this work into Dietary Guidelines that you now have in front of you. And they're easy to understand, and they're very useful for people that want to control their weight and improve the quality of their health and, therefore, the quality of their life.  I also want to thank Les Crawford and Barbara Schneeman and the team at FDA. They did a wonderful job. And Barbara is here, and she did a lot of the work putting the report together, and I personally want to thank you, Barbara, and all the people at FDA.

"Cristina Beato, Dr. Beato and her team at the Office of Public Health and Science—I thank you so very much, Cristina, for all that you did in regard to making this a reality.

"Dr. Julie Gerberding, Bill Dietz, the team at CDC, as well as Elias Zerhouni, Van Hubbard and the team at NIH.

"Laura Lawlor of my office, who worked extremely hard keeping me up to date on a weekly basis as to what was going on.

"And I also want to thank our wonderful Surgeon General for his ability and capacity to get out and talk about this subject all over America.

"The timing of these dietary guidelines could not be better. After all, January is the month for New Year's resolutions. And most New Year's resolutions are about health. The one resolution I had about the Packers going to the Super Bowl did not come to fruition. The rest of them though we have an opportunity to complete and be very vigilant in working out and complying and keeping our resolutions.

"We resolved that we're going to get the medical checkups that we need, and every one of you should do that.

"We resolved to exercise every day.

"We resolved to eat healthier, to skip dessert, or only eat half of it.

"And that's why the timing of these brand new guidelines could not be better and come at a better opportune time.

"The Guidelines offer Americans achievable goals for controlling weight, building stronger muscles and bones, and preventing chronic diseases such as heart disease, diabetes and some cancers.

"Nearly two-thirds of Americans — and you've heard me talk about this so often — two-thirds of Americans are overweight or obese. And more than 50 percent of us Americans do not get the recommended amount of physical activity— 30 minutes a day for adults and 60 minutes a day for children. And if you want to reduce weight, you should put in 60 to 90 minutes at least five times a week in order to reduce weight.

"So the 2005 Guidelines emphasize physical activity and calorie control more than ever before, and rightly so. If you want to do what is necessary to lose weight, you watch your calorie intake and you also do the necessary work, the work of physical exercise. And that requires your attention, and every one of you should do that— not only everyone in this room but everybody that's listening and watching and will be reading about these Guidelines.

"Health and nutrition impact every aspect of our lives, from how children learn to how productive small business can be to how we maintain our health and independence into our senior years; and it impacts our pocketbook with the cost of health care.

"The choices we make every day of what to eat and how much to exercise will really determine how long we live, how much energy we have, and how healthy we really are. The Dietary Guidelines give Americans the information they need to make the right choices each and every day.

"The report identifies 41 key recommendations; 23 of these are for the general public. The other 18 are for special populations such as children, women who may become pregnant, or Americans who are over the age of 50.

"Some highlights from the Guidelines include:

"Number one, Get the most nutrition out of your calories, based on the fact that there is a correct number of calories for you to eat each day. If you use up the entire amount on a few high-calorie items the chances are you will not be able to get the full range of nutrients that your body needs.

"Two, find your balance between food and physical activity. Regular physical activity, at least 30 minutes for adults, 60 minutes for children most days of the week, is important for your overall health. Physical activity also helps you control your weight.

"Make the smart choices from every food group. Eat a variety of the nutrient-packed foods to give your body the balanced nutrition that it needs. Just stay within your daily calorie needs, depending upon your body size and your daily physical activity. Mix up your food choices— variety is really the spice of life. Know what's in your packaged food by reading the nutrition facts label.

"Play it safe with food by keeping hands and food contact surfaces clean and cooking meat, poultry and fish to the temperatures that will kill the germs.

"And if you choose to drink alcohol, do so in moderation. Some people or people in certain situations should not drink at all.

"Now that we've announced the Guidelines, HHS and USDA will continue our collaboration, shifting our focus to communicating the important message of the Dietary Guidelines to all Americans. We have put out for the first time a little pamphlet, 'Finding Your Way to a Healthier You'— very easy to read, but very easy to look at and be able to assist you in making the right choices. We want to make sure that every family in America has got the opportunity to pick this up and read it and keep it in their kitchens and let their children and spouses be able to read it and refer to it.

"We can live by the 2005 Dietary Guidelines and be healthier for it because the guidelines are a solid combination of research science and, more importantly, common sense. The Dietary Guidelines are a prescription that we can write for ourselves, fill in for ourselves, and be happier and healthier for it.

"Our medicines are no farther away than the shelves of the grocery and the sidewalks so that we can use for a brisk walk. So let's each resolve to do what it says in the Dietary Guidelines, and that is the consumer brochure— feel better today 'Finding Your Way To A Healthier You.'

"Stay healthy for tomorrow. We can do this. Let's add it to our list of New Year's resolutions, and let's start today.

"Now I'd like to turn the podium over to my friend and my colleague for four years, Ann Veneman, who will continue on with this press conference."

SEC. ANN VENEMAN (USDA): "Well, good morning, and thank you very much, Secretary Thompson, for that kind introduction, for your kind words. It has been a great pleasure working with you over the past four years, and I appreciate our friendship, and I certainly commend you for the outstanding job that you've done here at HHS. We've had the opportunity to work together in partnership on many projects, and I've very much appreciated the collaboration we've had between us and between our staffs.

"I think we can all be proud of the work that both of our departments have done to protect the public health and to improve the quality of life of Americans. My thanks to everyone here at the Department of Health and Human Services and everyone from the U.S. Department of Agriculture who have worked so hard on the effort that we are announcing today.

"I'd like to add my thanks also to the members of the Scientific Advisory Committee who are integral to the process, and to Dr. Janet King who had the difficult task of chairing this committee. And finally, I'd like to add my words of thanks to everyone who took the time to get involved in the process.

"New versions of the Dietary Guidelines, as you know, are released every five years. The process that was used to develop these guidelines was more rigorous, more science-based, and more transparent than ever before. The new guidelines highlight the principle that Americans should keep their weight within healthful limits and engage in ample physical activity.

"Taken together, recommendations will help consumers make smart choices from every food group, get the most nutrition out of the calories consumed, and find balance between eating and physical activity.

"Because we are committed to using the very best science, we as others have done before convened an advisory panel of independent, nationally recognized experts to review vast amounts of research. But this was the first time we used an evidence-based approach to reviewing research for the update, resulting in recommendations that are being made on a preponderance of research.

"The Committee held five public meetings so that everyone could participate and understand the research, as well as the process. Oral and written comments were solicited from the public at several steps along the way, all of which were made public on the Internet.

"The Panel summarized its findings and recommendations into a scientific report that was released to USDA, HHS, and the public in August of 2004. That's this report, Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans 2005.

"This report was then summarized into a draft of the Dietary Guidelines, and then that document was submitted to a peer-review group for a review by federal scientists.

"So that's the process that resulted in the document that we are releasing today.

"The new Dietary Guidelines are part of the ongoing effort to help Americans adopt and keep healthier lifestyles and to address the epidemic of overweight and obesity that is affecting so many, especially our nation's children. The federal government is committed to helping fight this epidemic and encouraging and helping Americans to adopt long-lasting, healthy lifestyles.

"The Dietary Guidelines are an important tool in that fight. They provide a blueprint for action, a blueprint based on the latest and best science available. With the new Guidelines as a basis, USDA will update nutrition assistance and education programs to help provide nutritious foods to those who are in need and to teach about healthier lifestyles.

"USDA provides about one-half billion dollars a year in nutrition education through the critical channels of our Food Assistance Programs, programs such as School Meals, School Lunch, School Breakfast, Food Stamps-- and the Women, Infants and Children or what's commonly referred to as the WIC program. Those programs and many others will reflect these new recommendations.

"But there are few opportunities to make a more significant impact on healthy eating choices than School Meals, particularly for those at a young age. On a typical day some 29 million students across the country eat a balanced school lunch, and about 9 million children participate in the School Breakfast program. The content of those meals is based on the Dietary Guidelines, and the scientific basis of the new guidelines can provide parents with assurances that their children are receiving healthful meals at school.

"The Dietary Guidelines will also be the basis for the new Food Guidance System, which presents nutrition information in an easy-to-use consumer-friendly form. Now, the current Food Guidance System is what we know as the Food Guide Pyramid. And that's probably what is most familiar to all of you. Together, the Dietary Guidelines and the Food Guidance System will support our actions and programs and serve as a resource for Americans.

"The fight against obesity and for healthy, more active lifestyles will take a concerted effort— from the federal government to health experts to the food and agriculture sectors to business leaders, state and local governments, scientists and researchers, and teachers and parents. The Dietary Guidelines are a vital resource for a healthier, stronger nation.

"The popularity of diet books and products which represent about a $42 billion in annual spending in the United States shows that Americans are interested in leading healthier lives. But they want credible, consistent and coherent information to help them make the best possible choices.

"The 2005 Dietary Guidelines for Americans will provide a solid foundation to support a healthier population for years to come.

"Thank you very much."

SEC. THOMPSON: "We'll take questions now from the press. Barbara, do you want to come up here? Who's the person from USDA? Eric Hentges."

QUESTION: "Can you sort of compare and contrast today's Guidelines, the ones you're issuing today, with the original 'Food Pyramid' we're also familiar with?"

SEC. VENEMAN: "Could we just ask people also to identify themselves?"

QUESTION: "I'm with BELO. We have 19 TV stations."

SEC. VENEMAN: "Great. Thank you. Do you want me to?"

SEC. THOMPSON: "Yeah. I didn't hear the question."

SEC. VENEMAN: "The question —"

QUESTION: "I'm just saying, is this one — what did the Food Pyramid stress when it was initially issued? And what do your Guidelines today stress? What — can you compare and contrast those two?"

SEC. VENEMAN: "Well, the Food Pyramid is the Food Guidance System which I talked about at the end of my remarks. And we are in the process of developing a new Food Guidance System. Whether or not it takes the shape and form of a pyramid again is still being looked at. We're looking at a variety of ways to look at the Food Guidance.

"But the Food Guidance in the form of the pyramid was based on the Dietary Guidelines for Americans. So what we've announced today is an updated guideline of Dietary Guidelines that have additional science incorporated into those. But you know, many of the recommendations are not significantly different than what's been recommended in the past — whether it's eating a diet rich in fruits and vegetables, whole grains, low-fat milk and dairy products and lower-fat protein sources.

"I think that all of these have been pretty consistent messages. I think the Dietary Guidelines that we are releasing today have incorporated the best available science that we have to date."

QUESTION: "The Washington Post Food Section.

"The scientific —"

SEC. THOMPSON: "Thank you for your article this week."

QUESTION: "Thank you. The former, the Scientific Advisory Committee— I see that you integrated most of their recommendations. But there is one recommendation I was looking for that I didn't see. Perhaps I missed it. And that was for an increase in omega 3 fatty acids, high in fish and vegetarian sources such as flax and walnuts. And I was wondering if that is in the new guidelines."

BARBARA SCHNEEMAN: "I can comment on that, that if you look in the section on Fats, there is in fact a key recommendation. Several of the key recommendations talk about the amount of fat that's appropriate to have in the diet, and it recommends that most fat in the diet should come from sources of polyunsaturated and mono-unsaturated fatty acids such as fish, nuts and vegetable oils. And then in the document itself, in the discussion, it talks about the contribution that fish can make to intake of the long- chain omega 3 fatty acids. So it is part of the Fat section."

SEC. THOMPSON: "And also it's in the little pamphlet as well, so you've got it right there so you can look at it.

"Yes. Go ahead."

QUESTION: "Secretary Thompson, I'm Tom [inaudible]. I understand there's a periodic review, an update you do, but I'm also curious — given the current concern about the rising rate of obesity—"

SEC. THOMPSON: "Yes. So am I, as you know, and Ann is as well. You know, people with the first name of Tom have an ability —"

QUESTION: "There's a kinship already. Given that concern, I'm curious if your staffs and you felt more of a sense of urgency about this if there is a sense in the Department that the message over the last five, 10, 15 years hasn't gotten out, that you haven't done enough, that what has been the feeling and what's the sense of urgency to get this problem corrected?"

SEC. THOMPSON: "Well, first off, Tom, let me just thank you for the question and tell you that there's no question that we have to do more. And that's why Secretary Veneman and myself have teamed up for four years talking about good diets. We had a couple press conferences dealing with fruits and vegetables, and we've been on several press conferences in which we've talked to people, talked to the groups that we were addressing about the need to eat properly and to exercise.

"And you know it's been one of my causes over here in this Department. I put everybody in the Department on a diet. I hand out these pedometers, and you should have one. How many of you are carrying your pedometers here today? And every single one of you should have one and be addressing how much you walk and exercise each day.

"This particular pamphlet really puts the emphasis on calorie intake and calorie consumption as well as calorie, the uses— and makes sure that people learn how to control their weight. It's common sense, and that's why it is so important. It's scientific-based, but there's a great deal of common sense in it.

"And both Secretary Veneman and myself want to make sure that we get as much opportunity to talk to the American people about the need to control your weight. We have a real problem of people that are obese and overweight in this country. And we all have to do a better job of controlling our own individual weights and also being able to do what we possibly can to get this message out across America.

"I do think that we have had a tremendous positive result in the last four years of bringing this to the forefront, much more so than ever before. We've been talking about prevention rather than curative diseases. We've been talking about prevention as far as eating and exercising.

"We've gotten a lot of food companies— I just, and the person from the food section from the Washington Post was talking about food companies that are addressing this. A lot of the cereal companies that come out, talking now about producing their cereals with less sugar. Kraft Foods is also putting out a lot fewer items that have high-fat content. Pepsi Cola, Coca Cola are addressing this. A lot of companies are.

"So we are having an impact. I don't know if we've reached the tipping point where everybody now is going to start addressing it, but I think we are close to it if we haven't reached that."

QUESTION: "I'm Susan Denser (sp) from the News Hour with PBS. For both of you, the Advisory Committee was rather specific on the subject of trans-fat intake in suggesting no more than two grams a day, which would have been eclipsed by eating your average package of McDonald's french fries. Yet it looks as if from the recommendations that there are no specific amounts being stipulated as to maximum intake of trans fats.

"Can you explain why there was not a specific recommendation on levels of trans fats, and what in fact is the recommendation?

SEC. THOMPSON: "Well, Susan, first off, you know, FDA for the first time has required trans fats to be placed upon labels. First time ever. And it's the first indication that trans fats have been taken as a responsibility of this Department and FDA.

"Secondly, FDA is currently reviewing what the recommendation is in regards to trans fats. The recommendation in this pamphlet is the same as what has been put out by the Institute of Medicine. And we're also looking at FDA to make a further recommendation that may say that it should be less than two, maybe only one. And that recommendation is coming.

And I'll tell you, these guidelines are not static. They're evolving. This is the benchmark as of right now, and it's really a very good benchmark. But FDA and the Department of Health and Human Services along with Department of Agriculture and Trade and Consumer Affairs is going to be looking at how we can continue to improve it and update it. And that's what FDA is doing with trans fats right now, Susan.

"And that's why it was less general, just because that particular recommendation will be forthcoming in the future."

QUESTION: "So for the time being the recommendation vis a vis trans fats would be what specifically?"

SEC. THOMPSON: "Well, right now there'd be, look at the label. And two is probably the upper limit that you should have as a consumer. Look for further information to come from FDA and the Department of Agriculture in the foreseeable future."

BARBARA SCHNEEMAN: "The specific recommendation is that trans fat intake should be as low as possible. And the Guidelines also, the full document also points to the fact that it's important for consumers to pay attention to saturated fat, trans-fat and cholesterol, that it's not trans-fat by itself but all three of these should be watched for by consumers and tried to be kept as low as possible."

SEC. THOMPSON: "Yes."

QUESTION: "Val Willingham from CNN. Just to follow up, you have all these guidelines. I spoke to someone with the American Dietetic Association. They said these are extremely positive guidelines; they're going in the absolute right direction. But how do you make the American public follow them? I mean, that's really truly — I mean, how do you do it?"

SEC. VENEMAN: "You know, I think we all have our ideas on that. I think there's a couple of things to point out. One is, what I said in the end of my speech, about more and more Americans are really looking at what is it we need to do to control our weight? I mean, all of these diets have become wildly popular and become best sellers. Clearly, people are reaching out for information.

"Have we been successful in the past? I mean, certainly we've had these Food Guidance Systems, the pyramid, we've had these recommendations, we've had Dietary Guidelines. And yet we still see increasing overweight and obesity in this country. I think that really goes to the heart of your question.

"But I do believe that people are looking more and more at what it takes to live a healthy lifestyle. I think people have gotten the message that people need to take personal responsibility for what they do.

"And hopefully we can find ways to get this information— with the help of many of you because the media's been playing a very, very key role in writing about the issue of overweight and obesity and I think now giving the public good, solid information on what's contained in the Dietary Guidelines; helping people understand it from a layperson's perspective, not having it too complicated, and getting the information as broad and far-released as we possibly can and understood by as many populations— in the classrooms, for example, because we know children's habits that are developed early on carry out through the rest of their life.

"So I think all of us in this room have a role to play in making sure people understand what is needed for healthy living."

SEC. THOMPSON: "Let's face it, every American is looking for NIH to come up with that pill."

[Audience laughter]

SEC. THOMPSON: "It's not going to happen! It's not going to happen. If you want — and you know, it's really common sense. Do you want to look better? Yes. Do you want to feel better? Yes. If you do that, you lower your calorie intake, you lower your fats, your carbs, you eat more fruits and vegetables, more whole grain, and you exercise. And that's as simple as it can be."

QUESTION: "It's too hard."

SEC. THOMPSON: "Well, it is not too hard."

QUESTION: "I know it's not too hard, but for many people—"

SEC. THOMPSON: "It is not. [audience laughter] You can get up tonight. Tonight. Everybody in this room only ate half the dessert and then go out and walk around the block, and if you're going to watch television get down and do 10 pushups and five sit-ups. And you know something? You will feel better; in a little while you'll be able to do 20.

"And that's all it takes. It takes some personal, you know, personal intuition and initiative to get the job done. There's not the pill. There's not going to be a pill. So let's face it America and that's why I think people as Ann has said, go correctly.

"There is more information out there. But it always comes back to you eat your fruits and vegetables, watch your calorie intake, and exercise. Lower your intake of fats and sugars and salt and increase in vitamins and vegetables and you will be healthier and happier and better looking. And if you lose weight, if you lose weight [audience laughter] — if you lose weight, ladies and gentlemen, it takes less time to shave in the morning. [audience laughter] I can attest to it. So please do it. Save time.

"Yes."

QUESTION: "Hi. I'm Jennifer Barns from the Canadian Broadcasting Corporation. If I may just ask a really important question about food health, and that is food safety. Secretary Veneman, how does the discovery of a third mad cow in Canada, how will that affect the process of reopening the U.S. border to Canadian live cattle?"

SEC. VENEMAN: "Well, as you know it was announced by the Canadian government yesterday that they did find another positive case of BSE in Canada in the same area in Alberta where the other cases in Canada have been found. And we put out a statement yesterday, which is basically all I can repeat today, and that is we are going to send a team to Canada to help with the investigation. The Canadian authorities have been very cooperative, and we will continue to investigate this process and determine if there's any different actions that need to be taken. But at this point everything that we've put in place remains on track.

"Now let me just say that it is important whenever we talk about this issue to remember that we took very aggressive actions with regard to our meat supply. We remove what's called Specified Risk Materials, the materials that could make a difference in terms of public health. And so I just want to reiterate that in terms of public health we believe that this situation does not change anything with regard to the safety of the food supply in this country or even in Canada."

QUESTION: "Can you give us some specifics on how the guidelines might be translated into the School Lunch Program? For example, there's an emphasis on skim or nonfat milk; and yet it's been a source of contention for years that whole milk continues to be sold in cafeterias. Is that going to come out now because of these guidelines?

"I'm sorry. I'm Elizabeth Lee with the Atlanta Journal Constitution."

SEC. VENEMAN: "There have been in the past some schools that have served only whole milk products, but more and more schools today, I think virtually all of them, are offering choices to students. And you know, you see and I've spent a lot of my time in the last year and last couple years actually, visiting school lunch programs and looking at the schools where healthy choices are being offered.

"And it certainly makes a difference in terms of the students and their fitness levels and so forth. But one of the things that has become more of a hallmark in schools today is offering nonfat and low-fat milk choices. And certainly that would be encouraged under the Dietary Guidelines."

QUESTION: "Hi. I'm Sara Shaeffer (sp) from the Wall Street Journal.

"How big of a hurdle is cost to Americans, particularly low-income Americans, eating healthfully and following the guidelines?"

SEC. THOMPSON: "Oh, I think cost is not a determiner of whether or not you eat properly. I mean, there's fruits and vegetables are out there, a lot of inexpensive foods that can be extremely healthy. You know, you have to watch your diet. A lot of the high fats and high carbs are quite expensive. And I think there's a lot that you can do with a budget from a low-income person that can be very healthy. And you just have to shop around. You have to look at the labels, and all of us can do that. But it should not be a determining factor as to whether or not you're going to be healthy and eat properly because you're going to spend a lot more money if you don't eat healthy, in medical costs.

"And so really this is — and food costs are relatively low in America. And so I don't think anybody— and with all the Food Stamp programs that's put out by Agriculture and other things, low income individuals should be able to have a very balanced diet."

SEC. VENEMAN: "I might add too that I think it's very important to recognize that consumers today are not only driven by price but convenience. And to some extent many of the high calorie foods have been also convenience foods. What we've been seeing is a radical shift in the past few years in terms of making some of the healthier choices more consumer-friendly from the convenience standpoint.

"Think about baby carrots in bags or salads in bags or all of the healthy kinds of choices, the announcement that Kraft just made this week saying that they're going to actually label foods that meet certain criteria for making a healthy choice.

"So I think a lot of it is not just cost but also convenience, and the response has been improving in terms of how consumers are being given better convenience choices as well as the foods that are nutritious for you."

ERIC HENTGES (USDA): "Specific to some of the food assistance programs that do reach one in five Americans, we will be updating the Thrifty Food Plan. And this is the basis upon which many of these programs— the Food Stamps, the Food Assistance programs— are based. And we will be looking specifically at that cost and be going through that. So that is already started and will be part of the implementation for those specific populations where cost does affect the health."

QUESTION: "Hi. Libby Quaid with AP.

"Can you all talk a little bit about how much room is there in the Guidelines for people who are wanting to do the more popular diets, low-carb diets like Atkins and South Beach?"

SEC. VENEMAN: "If I might just take a crack at that one first.

"You know, one of the things, people say, ‘oh this diet allows you to only eat these foods, or this diet only allows you to eat these foods’. But if you really look at so many of these diets, whether it's Atkins or South Beach or a variety of diets, if you go further than just the first two weeks and look at the maintenance programs that they have in many of these programs, they're very consistent in many ways with the Dietary Guidelines: ‘eat a lot of fruits and vegetables, eat whole grains, keep fat low.’ And more and more you see these very consistent messages coming also out of a lot of the popular diet programs.

"And I think — you know, the consumer is searching for the answer. As Secretary Thompson said, it's not in a pill. It's in how you make your food choices and how you exercise. And that's the key question."

SEC. THOMPSON: "We don't want to in any way disparage or criticize or in any way take away from all the diet programs out there because every one of those programs serve some people and serve a need. But if you want to get by without joining an organization, follow this diet.

"This is probably the best diet out there. And if you follow this diet, you're going to lose weight, you're going to be healthy, and you're going to be able to improve quality of life. And that's what needs to be done. It's common sense. And I don't know how many more times we have to say it. It's scientifically based, but it's also common sense, and it's up to the individual to make the right decisions. And if they make the right decisions, they will lead and live a very healthy and a quality of life."

QUESTION: "Sally Squires from The Washington Post.

"Could you please address the question of sodium? The report says 2300 milligrams a day. Most Americans as you know consume sodium from processed food. So how do you plan to work with the food industry to help lower intake of sodium?"

SEC. THOMPSON: "It was lowered from 2400 to 2300. It's about a teaspoonful of salt, and it's in processed food. What we're trying to do is to not only notify the consumer, we're also notifying through these guidelines the food industry across America. And we're hoping through their research and their production of foods that they will take into consideration the sugars and the fats and the salt. And we're hopeful that these guidelines will be an opportunity for not only the individual to watch their salt intake but also the companies. And both of those are important if we're going to realize our goal, and that is to keep Americans healthier and be able to slim down in this country.

"You want to add something?"

BARBARA SCHNEEMAN: "I would just like to add the emphasis that I think is a new part of the 2005 Dietary Guidelines, to put more focus on potassium and the importance of meeting potassium recommendations as another way to help Americans prevent hypertension or help manage their blood pressure."

QUESTION: "Philip Brasher with the Des Moines Register. Two questions.

"One, on the language on added sugar, there is much concern with the food industry about what you were going to say. Could you say how you think that language is going to affect their products, if at all?

"Number two, it appears to me that you switched from using servings to talking about recommendations for cups of fruits and vegetables and ounces of whole grains and so forth. Could you talk about why you all have changed that language?"

SEC. VENEMAN: "Well, on the sugars, I think what it specifically says is, you should limit your intake of sugars and fat and salt as Secretary Thompson said. So there's clearly a recognition to limit your intake of sugar.

"And maybe Barbara or Eric wants to add on exactly what has been said in that regard."

ERIC HENTGES: "The recommendations on carbohydrates are in two parts, and you will see a specific recommendation on increasing fiber. Then you will see a carbohydrate recommendation upon the appropriateness of limiting your calories, especially calories from sugar and solid fats and alcohol that are not bringing other nutrients. So that is one of the specific recommendations.

"On your questions about cups and ounces, as we look at the implementation, as Secretary Veneman said, we're going to revise the current Food Guide Pyramid, the Food Guide System. Our input from the Federal Register comments has said that, as most of you know, that the servings and portions are confusing. This is an area where consumers are not sure what is going on between what a serving is and this portion.

"And so household measures of cups, ounces and others seem to be the better communication tool. And that is where we are headed relative to that portion control."

SEC. THOMPSON: "And you also have to realize that FDA, we made an announcement some time ago that FDA was going to go through their whole labeling process to make sure that the labels are much more easy to understand and be able to be much more descriptive as to what a person should be taking. And that's coming, and we're updating the FDA rules and regulations as it relates to labeling to make it a much better guide for the consumer."

QUESTION: "I'm Stephanie Woods with Nightly Business Report. A two-part question.

"What impact do you think these Guidelines are going to have on the food industry?

"And should there be some limits on the advertising to children, particularly of very sugary cereals like candy for breakfast?"

SEC. THOMPSON: "I think it's going to have a great impact on the food industry. The food industry has spent a great deal of time and money appearing and observing all of the negotiations and all of the testimonies that went into compiling the Guidelines. They're very attuned to what's going on across America. And the more that we talk about it in the Departments of Agriculture and Health and Human Services the more the food industry is standing up and taking notice of what's taking place.

"The more that you report about it, the more that they hear or see it on television or on the radio, the more the food industry is going to start responding. The more that Americans are talking about having things that are better for them, healthier for them —

"I can only — I've talked to a lot of the food companies. They come in and meet with me as they do with Secretary Veneman, on a regular basis. And they're very cognizant of the need to lower the calories, to lower the sugar, lower the sizes and so on. And so I think we're having an impact with the food industry. And I think this is going to be helpful.

"In regards to advertising, we have a Constitution that prohibits the limit of speech, and we in this Administration believe very strongly that people should have the opportunity to advertise. And we're not going to in any way curtail the right to express people's opinions. But we think we have to do a better job, more aggressively, you know, to tell the other side.

"We've only got time for a couple more questions. Secretary Veneman and I have got to go to another meeting."

QUESTION: "Marian Burrows, New York Times.

"I wonder if you could further explain what you put in the Dietary Guidelines about sugar because I note further on that you say that 'available prospective studies show a positive association between the consumption of calorically sweetened beverages and weight gains '... and go on to say 'For this reason there should be decreased intake of sugars.'

"And in almost every instance except trans-fatty acids you have put a specific figure on the level that food should be consumed at. And even on sodium, even though there are people who think that should be much less sodium. Why didn't you put a specific level on sugars, added sugars?"

BARBARA SCHNEEMAN: "Actually if you — I know you've just seen this now, but one of the concepts that the Dietary Guidelines 2005 talks about are discretionary calories. And if you look in the appendix, I think it's Appendix A3 on Page 55 — it actually gives some examples at different calorie levels; that once a person has consumed enough calories to meet their nutrient needs, how many discretionary calories do they still have left in that food pattern, and thus what does that translate into in terms of added sugars or added fats?

"Likewise, in the description of the DASH eating guide, it also gives information on what might be an appropriate amount of sweets that could be a part of a healthful diet and still meet the nutrient requirements that are recommended for healthful eating.

"So we didn't come up with some specific number, but I think we do provide throughout the document illustrations of how a person who is planning a healthful diet, how they should think about those discretionary calories."

QUESTION: "Is that also in the small little booklet, what you're talking about right now?"

BARBARA SCHNEEMAN: "The small booklet really is much more targeted toward consumer outreach. We would describe this small booklet as the first step in an ongoing process to educate consumers about the variety of messages that are in the Dietary Guidelines. So the full report is available to everyone there on the web."

SEC. THOMPSON: "On-line, yes."

QUESTION: "I'm sorry. I don't mean to be argumentative about this, but the question really wasn't answered. Why wasn't it in the list of the recommendations?"

BARBARA SCHNEEMAN: "We have very specific key recommendations about sugar, and we have information —"

QUESTION: "But they're not. I don't see them in the specific recommendations. I'm sorry. I only got, I had 15 minutes in which to read this. So I may have missed it."

BARBARA SCHNEEMAN: "Let me just read for you the key recommendation that is a part of the recommendation on carbohydrates. The first one is, 'Choose fiber-rich fruits, vegetables and whole grains often.' As Dr. Hentges mentioned.

"The second one is, 'Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as the amounts that have been suggested by the USDA Food Guide and the DASH eating plan. You can find that on Page 36 in the document."

SEC. THOMPSON: "One final question? Over here there's somebody."

QUESTION: "Lisa Stark with ABC News.

In the past there has been a lot of talk about critics about how these Guidelines, and particularly the Food Pyramid, are influenced by industry. And both of you have made a key point of saying this is scientifically based what we've come up with today.

"And yet there have been some questions from others raised about why specific limits weren't put on sugars, trans-fats, things like that. How much do you think industry did have influence over this document? What would you say compared to, say, past documents? Is this truly scientifically based, or were there compromises made so that industry wasn't concerned about what you came out with?"

SEC. THOMPSON: "It's scientifically based. Every report that comes through the federal government has compromises put in. You have a bunch of scientists on a commission, and they were vetted, they were outstanding individuals, they worked extremely hard. But I'm sure they come, you know, with their own personal likes and dislikes, their own scientific research. And there's got to be some give and take in order to come up with a report.

"As far as the influence of outside interests in regards to corporate interests, I think very little. I think the public had a lot to do with how this particular report was finally compiled and completed, and I'm very satisfied with it.

"I think when you look at it, you know, no matter how you want to point at it, how you want to criticize it, how you want to compliment it — the truth of the matter is, it's up to the individual. You're going to have to watch what you eat, and you're going to have to exercise. That's what this report says.

"And I don't know if ABC had a big impact or CBS or CNN or Fox, but I can tell you it's scientifically based and it's also based upon common sense.

"Thank you very much, all of you, for coming. Eat properly and exercise and get your pedometers."

Return to 2005 Dietary Guidelines

Updated Friday, March 17, 2006 by ODPHP Web Support

Feel better today. Stay healthy for tomorrow.

Here’s how: The food and physical activity choices you make every day affect your health—how you feel today, tomorrow, and in the future. The science-based advice of the Dietary Guidelines for Americans,2005 in this booklet highlights how to: • Make smart choices from every food group.• Find your balance between food and physical activity. • Get the most nutrition out of your calories.You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. You may not be getting enough physical activity to stay fit and burn those extra calories. This booklet is a starting point for finding your way to a healthier you. Eating right and being physically active aren’t just a “diet” or a “program”—they are keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer life. The sooner you start, the better for you, your family, and your future. Find more specific information at www.healthierus.gov/dietaryguidelines.

Make smart choices from every food group. The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs. A healthy eating plan is one that: • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. • Includes lean meats, poultry, fish, beans, eggs, and nuts. • Is low in saturated fats,transfats, cholesterol, salt (sodium), and added sugars. DON’T GIVE IN WHEN YOU EAT OUT AND ARE ON THE GO It’s important to make smart food choices and watch portion sizes wherever you are—at the grocery store, at work, in your favorite restaurant, or running errands. Try these tips: • At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week. • When grabbing lunch, have a sandwich on whole-grain bread and choose low-fat/fat-free milk, water, or other drinks without added sugars. • In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed. • On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts—to help you avoid impulsive, less healthful snack choices.

Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000- calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.

Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices—with more fish, beans, peas, nuts, and seeds.

Get your calcium-rich foods. Get 3 cups of lowfat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk)—every day. For kids aged 2 to 8, it’s 2 cups of milk. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Find your balance between food and physical activity. Becoming a healthier you isn’t just about eatinghealthy—it’s also about physical activity. Regularphysical activity is important for your overall healthand fitness. It also helps you control body weight bybalancing the calories you take in as food with thecalories you expend each day. • Be physically active for at least 30 minutes most daysof the week. • Increasing the intensity or the amount of time thatyou are physically active can have even greaterhealth benefits and may be needed to control bodyweight. About 60 minutes a day may be needed toprevent weight gain. • Children and teenagers should be physically activefor 60 minutes every day,or most every day. CONSIDERTHIS:If you eat 100 more food calories a day than you burn,you’ll gain about 1 pound in a month. That’s about 10pounds in a year. The bottom line is that to lose weight,it’s important to reduce calories and increase physicalactivity.

Get the most nutrition out of your calories. There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you’re trying to gain, maintain, or lose weight.* You could use up the entire amount on a few high-calorie items, but chances are you won’t get the full range of vitamins and nutrients your body needs to be healthy. Choose the most nutritionally rich foods you can from each food group each day—those packed with vitamins, minerals, fiber, and other nutrients but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often. * 2,000 calories is the value used as a general reference on the food label. But you can calculate your number at www.healthierus.gov/dietaryguidelines.

NUTRITION: To know the facts…

Most packaged foods have a Nutrition Facts label. For a healthier you, use this tool to make smart food choices quickly and easily. Try these tips: •Keep these low: saturated fats,transfats, cholesterol, and sodium. • Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron. • Use the % Daily Value (DV) column when possible: 5% DV or less is low, 20% DV or more is high. Check servings and calories. Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs. Make your calories count. Look at the calories on the label and compare them with what nutrients you are also getting to decide whether the food is worth eating. When one serving of a single food item has over 400 calories per serving, it is high in calories. Don’t sugarcoat it. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. Know your fats. Look for foods low in saturated fats,transfats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20% to 35% of calories. Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also look for foods high in potassium, which counteracts some of sodium’s effects on blood pressure. …use the label. Start hereCheck caloriesQuick guide to % DV5% or less is low20% or more is highLimit these Get enough of these Footnote

Play it safe with food.

Know how to prepare, handle, and store food safely to keep you and your family safe: • Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed. • Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. • Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. • Chill perishable foods promptly and thaw foods properly. 180°F Whole poultryPoultry breastsStuffing, ground poultry, reheat leftoversMeats (medium), egg dishes, pork, and ground meatsBeef steaks, roasts, veal, lamb(medium rare)Hold hot foodsRefrigerator temperaturesFreezer temperatures170°F165°F160°F145°F140°F40°F0°F DANGER ZONE

About alcohol. If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 11/2 ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value. Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn’t drink at all. If you have questions or concerns, talk to your doctor or healthcare provider.

This booklet, as well as Dietary Guidelines for Americans, 2005, 6th Edition, may be viewed and downloaded from the Internet at www.healthierus.gov/dietaryguidelines. To purchase single printed copies of this booklet, call the Federal Citizen Information Center toll-free at (888) 878-3256.

To purchase bulk copies, 100 copies per pack (Stock Number 001-000-04718-3), call the U.S. Government Printing Office toll-free at (866) 512-1800, or access the GPO Online Bookstore at http://bookstore.gpo.gov. To purchase printed copies of the complete 80-page Dietary Guidelines for Americans, 2005 (Stock Number 001-000-04719-1), call the U.S. Government Printing Office at (866) 512-1800, or access the GPO Online Bookstore at http://bookstore.gpo.gov. The U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) prohibit discrimination in their programs and activities on the basis of race, color, national origin, sex, religion, age, disability, political beliefs, sexual orientation, or marital or family status. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC 20250-9410 or call (202) 720-5964 (voice and TDD). USDA and HHS are equal opportunity providers and employers. HHS Publication number: HHS-ODPHP-2005-01-DGA-B USDA Publication number: Home and Garden Bulletin No. 232-CPdded sugars (caloric sweeteners).

Nutritional Bleak House

Alex Jack’s encounter with the USDA re: the nation’s food supply

In 1998, I first stumbled on official data showing a sharp decline in the nation’s food quality while updating nutrition charts for a new edition of one of my books. I soon discovered that the USDA no longer published nutrient data in book form, but posted it on the Internet (www.nat.usda.gov/fnic/cgi-bin/nut_s.pl). Not only could new information be made available instantaneously, but it could also be freely accessed in seconds. “Great!” I thought. “This will really simplify my life.” But as I updated vitamin and mineral charts that I’d compiled fifteen years earlier, I realized that many of the nutrients had declined. “What’s going on here?” I wondered, dimly glimpsing the research headache that would ensue. In an experiment, I jotted down twelve common garden vegetables at random and discovered that on average their vitamin and mineral had declined 25 to 50% across the board since the last published edition of the food composition tables in 1975 (including data going back to 1963 and earlier). Alarmed, I called the USDA and was put in touch with Dr. David Haytowitz, the official in charge of the vegetable sector. Like the State Department with its China desk, a Middle Eastern desk, and other divisions that monitor specific regions, the USDA has experts at the Nutrient Data Laboratory in Maryland in charge of every possible food group. Dr. Haytowitz also turned out to be the web master, so he was familiar with the entire database of over 5000 foods beside his own specialty. “Are you aware that the nutrients in the American food supply appear to have declined sharply from a generation ago?” I asked. “This is the first time I’ve heard of it,” he replied nonchalantly. “Isn’t the USDA concerned that the food the American people are eating every day is losing its energy and vitality?” I asked. “The USDA doesn’t monitor or analyze trends,” he explained. “We only gather data.” I felt like a waif in a novel by Charles Dickens populated by bureaucrats and government functionaries who compile a mountain of data about the abject conditions around them, but do nothing to avert the impending catastrophe. “Could the decline be due to a change in testing procedures over the last several decades?” I inquired. We had a lengthy discussion about new improved testing techniques, including colorimetry, atomic absorption, and inductive coupled plasma (ICP). The scientist was clearly in his element describing how researchers use ever more sophisticated methods to reduce piles of food to ash in their laboratories and calculate grams of edible portion to three decimal places. However, the bottom line was that new methods would probably not result in changes of this magnitude, but only to several further decimal points. I ventured that the decline might be the result of the environmental crisis, especially increased use of pesticides and chemicals on America’s farms. Dr. Haytowitz replied that, on the contrary, farmers a generation ago probably used more chemical fertilizers, soil supplements, and other additives than they do now, artificially elevating nutrient levels compared to more normal samples today! “Has the USDA tested organic food compared to chemically grown food to measure such changes?” I asked in reply to this Alice-in-Wonderland reasoning. “No, such tests have not been performed,” he admitted. “The USDA presumes that the nutrient content of organic and conventionally grown food is substantially equivalent.” “And on what scientific research studies have you based that assumption?” I replied, leaving him temporarily speechless.

SEE TABLES BELOW:

Table 1. Calcium Content in Selected Fruits* 1975 2001 Net ChangeApples 7 mg 7 mg NoneApricots 17 mg 14 mg Down 17.7%Bananas 8 mg 6 mg Down 25%Cherries 22 mg 15 mg Down 31.8%Grapefruits 16 mg 12 mg Down 25%Lemons 61 mg 26 mg Down 57.4%Oranges 41 mg 40 mg Down 2.4%Peaches 9 mg 5 mg Down 44.4%Pineapples 17 mg 7 mg Down 58.8%Strawberries 21 mg 14 mg Down 33.3%Tangerines 40 mg 14 mg Down 65%Watermelons 7 mg 8 mg Up 14.3%Net Change Down 28.9%*Based on 100 Grams, Edible Portion. Source: USDA food composition tables

Table 2. Iron Content in Selected Fruits* 1975 2001 Net ChangeApples 0.3 mg 0.18 mg Down 40%Apricots 0.5 mg 0.54 mg Up 8%Bananas 0.7 mg 0.31 mg Down 55.7%Cherries 0.4 mg 0.39 mg Down 2.5%Grapefruits 0.4 mg 0.06 mg Down 85%Lemons 0.7 mg 0.6 mg Down 14.3%Oranges 0.4 mg 0.10 mg Down 75%Peaches 0.5 mg 0.11 mg Down 78%Pineapples 0.5 mg 0.37 mg Down 26%Strawberries 1.0 mg 0.38 mg Down 62%Tangerines 0.4 mg 0.1 mg Down 75%Watermelons 0.5 mg 0.17 mg Down 66%Net Change Down 16.4%*Based on 100 Grams, Edible Portion. Source: USDA food composition tables

Table 3. Vitamin A Content in Selected Fruits* 1975 2001 Net ChangeApples 90 IU 53 IU Down 41.1%Apricots 2700 IU 2612IU Down 3.3%Bananas 190 IU 81 IU Down 57.4%Cherries 110 IU 214 IU Up 94.6%Grapefruits 80 IU 10 IU Down 87.5%Lemons 30 IU 29 IU Downs 3.3%Oranges 200 IU 205 IU Up 2.5%Peaches 1330 IU 535 IU Down 59.8%Pineapples 70 IU 23 IU Down 55%Strawberries 60 IU 27 IU Down 67.1%Tangerines 420 IU 920 IU Up 119%Watermelons 590 IU 366 IU Down 38%Net Change Down 16.4%*Based on 100 Grams, Edible Portion. Source: USDA food composition tables

Table 4. Vitamin C Content in Selected Fruits* 1975 2001 Net ChangeApples 4 mg 5.7 mg Up 42.5%Apricots 10 mg 10 mg NoneBananas 10 mg 9.1 mg Down 9%Cherries 10 mg 7 mg Down 30%Grapefruits 38 mg 33.3 mg Down 12.4%Lemons 77 mg 53 mg Down 31.2%Oranges 50 mg 53.2 mg Up 6.4%Peaches 7 mg 6.6 mg Down 5.7%Pineapples 17 mg 15.4 mg Down 9.4%Strawberries 59 mg 56.7 mg Down 3.9%Tangerines 31 mg 30.8 mg Down 7%Watermelons 7 mg 9.6 Up 37.1%Net Change Down 1.9%*Based on 100 Grams, Edible Portion. Source: USDA food composition tables

Table 5. Phosphorus Content in Selected Fruits* 1975 2001 Net ChangeApples 10 mg 7 mg Down 30%Apricots 23 mg 19 mg Down 17.4%Bananas 42 mg 20 mg Down 52.4%Cherries 19 mg 19 mg NoneGrapefruits 16 mg 8 mg Down 50%Lemons 15 mg 16 mg Up 6.7%Oranges 20 mg 14 mg Down 30%Peaches 19 mg 12 mg Down 36.8%Pineapples 8 mg 7 mg Down 12.5%Strawberries 21 mg 19 mg Down 9.5%Tangerines 18 mg 10 mg Down 44.4%Watermelons 10 mg 9 mg Down 10%Net Change Down 23.9%*Based on 100 Grams, Edible Portion. Source: USDA food composition tables

4 Reasons to Eat Your Veggies In The Raw

1.) Raw vegetables have a much higher nutrient density than cooked vegetables. If you eat raw you can get far more nutrients into your body eating less food. Eating less is proven to lengthen mammals' life-spans considerably. (Humans are supposed to live to 120-150 years of age according to recent scientific studies).

2.) Raw vegetables just taste better than cooked!

3.) Cooking foods destroys the foods' enzymes. Some scientists say that these enzymes help to digest the foods saving us having to manufacture digestive enzymes which takes vital energy from us.

4.) We are the only animal that cooks our foods and the only animal that has a 90% chance of dying of heart disease, cancer, stroke or diabetes. A gentle and gradual slowing down of all the body systems resulting in quietly dying in our sleep at around 140 years of age is more natural

More Reasons to Eat Your Vegetables

Nutritionists are beginning to understand, long after ancient cultures did, many vegetables and fruits contain elements that can fight disease and generally improve our health in many ways. Until recently, how and why has been the $64,000 question. But the answers are slowly emerging, thanks to a growing body of work by a variety of researchers.

For example, plant chemicals called phytochemicals can reduce inflammation and eliminate carcinogens while others regulate the rate at which cells reproduce, get rid of old cells and maintain DNA. The body needs some of the 25,000 phytochemicals to stay healthy. Rather than focus on “power foods,” nutritionists advocate plant-based diets that combine to offer the best benefits and bolster their protective powers.

Over time, people have evolved to eat a diverse diet of some 800 plant foods. In fact, the evolutionary process has much to do with why people grew to depend on plant foods for their nutrients and why they are vulnerable to disease if they avoid them. Unfortunately, according to one expert, most eat three: French fries, ketchup and iceberg lettuce. But some of the best foods, ginseng, turmeric and Reishi mushrooms, are so exotic they never make it to the average American dinner table.

Experts suggest people select their servings of fruits and vegetables from seven color groups, such as purple grapes or yellow squash, whose colors are produced by disease-fighting chemicals called carotenoids.

Don’t Miss Out!

They also point out that those wanting to skip fruits and vegetables for a dietary supplement could likely miss out on all the advantages by not eating the real thing as well as those researchers haven’t discovered yet. To that end, the American Heart Association recently issued a warning that antioxidant supplements don’t prevent heart disease. In fact, some supplements with beta carotene increase one’s cancer risk.

But antioxidants already in vegetables neutralize free radicals, dangerous molecules produced by the body as well as external sources including smoking and radiation. Unchecked, free radicals attack healthy cells that can lead to arterial problems and Alzheimer’s disease as well as damage to DNA that promotes cancer.

Plant-rich diets can improve health and can slow down or prevent some ailments. The following are some of the combinations of nutrients and foods along with potential problems or benefits they may prevent that have been discovered by various researchers:

• Consuming vitamin C and carotenoids through food and supplements enabled seniors to reach higher scores in reasoning tests. Other foods rich in vitamin C, carotenoids and folic acid--spinach and broccoli--heightened one’s cognitive abilities
• The beta carotene in sweet potatoes and vitamin E in almonds protects cells from damage
• High potassium fruits and vegetables can help control blood pressure
• Inflammation may be interrupted by the use of antioxidants
• Kale, red cabbage and Brussels sprouts, rich in phytochemicals, activate enzymes that break down carcinogens that can cause cancer
• Levels of homocysteine, which has been linked to heart attacks, hardening arteries, strokes and dementia, can be lowered with vitamin B6 found in bananas and folic acid in broccoli and leafy greens
• Links are being investigated between angiogenesis (a process in which tumors secure sources of blood to help them spread and grow) and chemicals found in licorice, blueberries and garlic

USA Today August 11, 2004

Are You One of the 3% in the U.S. Leading a Healthy Lifestyle?

Depending on the statistical method used, estimates on how many people die from being obese or overweight range from 25,000 to 365,000 a year. And according to a report, only 3 percent of Americans follow health advice to:

• Keep weight off
• Exercise regularly
• Eat five or more servings of fruit and vegetables a day
• Avoid smoking

But one thing's for sure: People who eat right, exercise and do not smoke are far less likely to develop heart disease, cancer, diabetes and other chronic and deadly conditions. So why aren't more people jumping on the bandwagon?

Using data from the 2000 Behavioral Risk Factor Surveillance System -- an annual survey of the nation's health -- researchers looked at surveys completed by some 154,000 adults. And the surveys said:

• Some 76 percent said they didn't smoke
• Only 23 percent incorporated at least five fruits and vegetables in their daily diets
• Twenty-two percent exercised at least 30 minutes a day, five or more times a week
• Forty percent maintained a healthy weight, defined as a body mass index (BMI) of 25 or less
• Only 3 percent met all four goals

Taking Action to Improve America's Health

A senior clinical nutritionist from New York City explained the dire need for people to be educated on what is healthy and how to incorporate it into their daily lives.

So, along that vein, several U.S. organizations have been attempting to improve America's health: The U.S. Agriculture Department, for example, recently replaced the old food pyramid with a new and improved one, emphasizing exercise with a figure climbing up stairs. The Internet-based advisory, MyPyramid, for the new graphic was designed to tailor nutritional advice to each individual's needs; however, critics argue the site is difficult to navigate.

In addition, the U.S. Centers for Disease Control and Prevention has tried to warn of the consequences of poor eating and a lack of exercise, but has been hampered by debate over mortality statistics.

So what is the fate of America's health? Only time will tell.

Archives of Internal Medicine, April 25, 2005;165(8):854-857

MSNBC April 26, 2005

Forbes.com April 25, 2005

85 Percent of Americans Aren't Eating Their Vegetables

All of the lectures from Mom and years of public service campaigns haven't made the impression they were intended to as a study revealed that Americans aren't eating nearly enough vegetables, as they should.

What's even more troubling is, when asked, the majority of people didn't know how much produce they should be eating. This was evident in a poll taken of 2,742 people that showed 85 percent of consumers were not following the recommended vegetable intake of five servings of produce per day.

The current government produce recommendation is two to four servings of fruit and three to five servings of vegetables a day. These recommendations are expected to change sometime early next year to include more fruits and vegetables.

A nutrition expert stated that the apparent lack of nutrition knowledge among Americans should be looked upon as a wake-up call particularly with the skyrocketing obesity rates.

Another survey showed that a shocking 3 percent admitted to eating no produce at all.

USA Today August 23, 2004

The Four Corners of Optimal Nutrition

By K.C. Craichy

The Four Corners of Optimal Nutrition integrates well-documented but often ignored fundamentals of nutrition and good health into one powerful, unified theory. Adoption of this lifestyle program can enhance performance, optimize body fat, reduce stress, lower blood pressure, blood sugar, insulin levels, cholesterol and triglycerides.

In the 2004 film, Super Size Me, Morgan Spurlock embarks upon a month-long descent into fast food Armageddon. Spurlock, a 30-something, 6 ft 2, 185-pound man, decided to begin a one-month, three-meal-a-day “Mac Diet” (McDonalds food only). Prior to the experiment, Spurlock was healthy, physically active and consumed a reasonable 2500 calories a day. Thirty days later, he was eating more than 5,000 calories a day and suffering from depression, rapid mood swings, high blood pressure, low sex drive, and symptoms of addiction. He had gained 24.5 pounds, his cholesterol had shot up 65 points, and his body fat average had jumped from 11 to 18%. After just two weeks on the diet, all three of the physicians with whom Spurlock consulted encouraged him to abandon the diet, as he was showing signs of having seriously compromised his liver. Credible doctors all, these physicians were astonished to discover that a fast food diet could wreak so much havoc on the body. Although his was an extreme experiment, Spurlock’s culinary adventure illustrated well the dangers of a high-fat, high calorie, high oxidative stress diet exacerbated by processed, dead foods and lack of exercise. Researchers at the Centers for Disease Control and Prevention (CDC) in Atlanta, Georgia report that in 2000, 56% were overweight, nearly 20% of American adults were obese, 7.3% had diabetes, and about 3% suffered from both conditions. Although greater numbers of people are seeking new ways to optimize their health and minimize their susceptibility to disease, never has nutritional awareness and education been a more pressing concern. Millions of Americans are becoming casualties of one degenerative disease after another. Environmental toxins are certainly part of the problem, but the bigger culprit is our ignorance and disregard of the fundamental principles of good health.

Optimal Nutrition is for everyone from elite athletes to the health challenged who suffer from conditions such as diabetes, hypoglycemia, obesity and eating disorders. Optimal Nutrition revolves around the CRON concept, because eating fewer calories has been proven to extend life, delay disease, and promote optimal health. Scientists agree on this, although various camps have arisen to explain the great success of the CRON concept. Some scientists think that CRON diets work because fewer calories amount to a lower glycemic effect overall (Low Glycemic Diet), regardless of the type of food eaten. Others maintain that the relatively low amount of oxidation associated with CRON diets (because eating less lowers oxidative stress on the body) is why they work so well at extending life and preventing disease (High Antioxidants). People who consume high-calorie diets can suffer from a wide range of symptoms, including fatigue, sleepiness, hypertension, hypoglycemia, colitis, brain fog, and more. It also affects longevity, serious enough to subtract years from your life. This much is certain: more than 2,000 medical studies support the astonishing conclusion that CRON diets can increase lifespan by as much as 30%–50%. If we apply these percentages to the human life span, a 30%–50% increase would translate into a lifespan of between 120 and 150 years. Indeed, CRON diets have been shown to greatly enhance the life span of every species in which CRON has been studied. CRON is thus the most researched and most effective method of life extension—but why does it work? Compelling research suggests that the primary mechanism for the success of CRON-based diets may be that it helps to control pancreatic insulin response.

Calorie Restriction with Optimal Nutrition (CRON) Controlled Insulin Response When it comes to calories, the key is to pack as much nutrition as possible into the lowestcalorie foods that one can comfortably eat. Many people who struggle to maintain their weight or have become diabetic have high levels of insulin in the body. High levels of blood sugar in the body lead to a loss of many vital body chemicals such as minerals, vitamins, and water. Repeated elevations of blood sugar can cause other more long-term and potentially fatal problems such as impairments to cardiovascular, respiratory, and immune function. Insulin is a hormone that plays a critical role in helping to distribute glucose throughout the body. After we eat, insulin is secreted by special cells in the pancreas and it acts to channel glucose to our cells. When our body tissues fail to respond to insulin’s commands, the pancreas will begin (ironically) to secrete more insulin. This excessive circulating blood insulin is very bad for the body, because it leads to increases in fat storage, cholesterol production and blood pressure. Insulin resistance, then, causes an increase and excess of insulin in the body, resulting in metabolic disturbances that affect our ability to lose and maintain weight and can lead to many serious health problems. Too much simple sugar intake can cause excessive insulin secretion. Unfortunately, the high carbohydrate (fat-free) diet that has been marketed so heavily in American culture actually encourages people to eat high glycemic index (GI) foods such as bread, cookies, pretzels, etc., which are quickly converted to sugars in the body. People have assumed that if the product label says “fat free,” that these foods can be eaten with impunity. What has resulted is a nation of fat, unhealthy people.

Calorie Restriction Eating is by far the biggest single stress that we regularly put on our bodies, because the actual process of burning calories within the mitochondria to produce energy naturally generates a large amount of damaging free radicals. This is why caloric restriction is the only proven way of actually reducing the rate of aging—not just the overall mortality rate, but also the actual rate of aging itself. In fact, as Roy Walford points out in his outstanding books Beyond the 120 Year Diet and The Anti-Aging Plan, if one actively pursues a CRON diet, it is possible to greatly extend longevity by this one dietary intervention alone. The most difficult part of this dietary “treatment” is finding the appropriate lowcalorie, optimally nutritious foods to eat that will satisfy hunger and cravings.

Weighing in on Calorie Counting One of the hazards of going on a low-calorie diet is that you will neglect your nutrition. Many people who go on extreme low-calorie diets suffer from low body temperatures, constant hunger, and depleted energy. Such diets are often difficult to sustain over the long term and can also affect overall quality of life. Let’ face it: eating is one of our principal pleasures. While calorie-counting is an important component of optimal nutrition, calories are a very limited criterion for determining the types and amounts of foods that will be the most beneficial for us. Consider, for instance, what a “calorie” is. It is the amount of energy that is required to raise one cubic centimeter of water one degree Celsius. The process of energy metabolism within the cell’s energy factory, the “mighty mitochondrion,” is a highly complex process involving dozens of steps and many biochemical reactions. Consequently, judging the foods you eat simply by counting the number of calories they contain does not account for the amount of energy that is needed to digest the food, nor does it account for the amount of food that is constantly being used in the ongoing bodily processes of breakdown (catabolism) and rebuilding (anabolism).

Quality, Not Quantity Calorie counting also doesn’t account for food quality, or for the amount of food that remains undigested and is subsequently excreted from the body. Moreover, it doesn’t take into consideration how the digestive process may be compromised, such as through “leaky gut syndrome,” where yeast overgrowth from high sugar intake and antibiotic use, as well as food sensitivities, damages the lining of the intestines, creating a permeable state within the intestinal membrane. This, in turn, causes large , undigested food particles to be absorbed directly into the bloodstream, where the immune system then initiates an attack against these “foreign” bodies. This is a major cause for immune dysfunction and food allerg i e s . The Optimal Nutrition component of CRON is about food quality and nutrient density. “Food quality” refers to the actual quality of any given food under consideration. In short, what has it gone through on its way to your plate? Is it nutrient-rich whole food? Is it covered with pesticides? Are these pesticides removable? Is it comprised of genetically modified org a n i s m s , even in part? Was it radiated, fortified, or heavily processed? Was it stored for inordinate lengths of time in toxic environments? Has it been “improved” with cosmetic modifications, such as dyes or waxes? Has it been overexposed to oxygen or heat? Is it a nutritional building block, or is it a form of nutritional “fuel” for the body? And most important . . . is it nutritionally healthful food . . . does it contribute to the body ’s nutritional needs? “Nutrient density” refers to the number and quality of viable nutrients in any given food, relative to the overall number of calories in it. The more nutrient dense the food is, the better it is, because it enables us to consume the greatest number of health-giving nutrients with the smallest number of overall calories.

Optimal nutrition requires that we focus, not on calories alone, but on balancing the correct macro nutrients (proteins, fats, fiber, and low-glycemic carbohydrates), so as to achieve maximum nutrient density to cover the body’s most basic internal requirements. On the negative flip side are empty calorie foods, foods that are full of sugar and trans fatty acids. The sugar content of these “junk foods” is particularly relevant, because excess sugar in the diet quickly leads to an imbalance of the critical “flora” within the digestive tract itself, particularly with respect to the ubiquitous yeast organism, Candida albicans. A normal and healthy digestive tract is comprised of a delicate balance between good bacteria, such as Lactobacillus acidophilus and other “bifido bacteria ,” and a relatively small population of innocuous yeast oganisms . These good bacteria help to manufacture important B vitamins within the body (such as biotin), just as they also help to keep the populations of other potentially noxious organisms (such as clostridia species and Candida albi-cans) in check. Remember, the body’s building blocks are proteins and essential fats, while fuel (what gives us energy) is made up of carbohydrates, fats and some proteins. And finally, as we move into the second of the four corners, it is important to note again that optimal nutrition requires that we ingest foods that produce a low glycemic response within the bloodstream. This involves avoiding sugars and other foodstuffs that result in blood-sugar spikes and choosing foods that minimize a significant insulin response from the pancreas. Although our body has an effective system for operating without carbohydrates, (for example, Eskimos subsist on a diet entirely devoid of carbohydrates, eating mostly fish and seal), we generally need complex carbohydrates in order to survive. But today’s diets have us consuming far too many. Indeed, the body's storage capacity for carbohydrates is quite limited. Excess carbohydrates are converted, via insulin, into glycogen, which is stored in the liver and muscles. It is also converted to cholesterol and into saturated fat (triglycerides), which is stored in the adipose (or “fatty”) tissue. Any meal or snack that is high in carbohydrates can cause blood glucose levels to rise much too rapidly. Insulin from excess carbohydrates both promotes fat and wards off the body's ability to lose that fat. The extremely high sugar content in the modern American diet has been found to directly relate to numerous degenerative diseases. But it isn’t just plain table sugar that has this destructive effect on one’s health. A high glycemic (or high sugar) biochemical response can also be created in the body by eating foods that rapidly convert to sugar in the bloodstream. The glycemic index (GI) classifies foods according to how much they raise blood glucose following ingestion of an amount of the food that contains 50 grams of carbohydrates. For the best health results, consume a diet where most of your foods have a glycemic index of less than 45. To learn more about glycemic index and glycemic load, go to: www.glycemicindex.com.