The beginning of a New Year …a time when most of us think of losing a few pounds, eating a little healthier, starting a new exercise program or maybe working to reduce that cholesterol. For our country as a whole you only have to read a newspaper or magazine to find some frightening reasons why most Americans need to make a resolution or two. Sixty-five percent of us are overweight. Statistics released last year indicate that about 400,000 deaths a year are attributable to bad eating habits and lack of exercise.

It’s no wonder that New Year resolutions usually involve personal health –but to achieve your best health, and all the benefits that come with it, you will need to make changes in your eating habits.

Choices for the New Year

So how do you decide what changes to make in your eating habits? How do you know what’s healthy to eat? Should you read the latest diet book? Follow the USDA Food pyramid? Or maybe checkout the American Heart Association guidelines? Ask your friends? Try having a conversation among your friends about what is healthy to eat. Discussions usually focus on what foods you can’t or should never eat. Some of the most popular diets (Atkins, etc.) in the last two years successfully employ the same technique of having you avoid foods which in their opinion are prone to make you gain weight. In the short run these diets have been effective for weight loss in many people, but several studies have now shown that less than half of the participants can remain on these restricted diets for even 12 months – not too surprising given the food restrictions.

What is so bad about current American eating habits? Recent studies of the American diet indicate the following:

• Daily calorie (Energy) intake has increased 175 calories since 1990, largely in the form of added sweeteners (soda/pop). (Eating just 175 extra calories a day could mean gaining 18 pounds in a year.)
• 90% of Americans are low on Vitamin E (due to low intake of whole grains, nuts, vegetable oils)
• 67% are low on Magnesium (due to lack of whole grains, leafy greens)
• 50% are low on Vitamin A (due to few orange fruits, vegetables, sweet potatoes)
• 50% are low on Vitamin C (lack of fruits & vegetables)
• 40% are low on Calcium (lack of dairy products, some vegetables.)
• 50% are low on Fiber (too little whole grains, fruits & vegetables.)

As a whole, we American’s are eating more calories with less nutrition. We’re not choosing foods wisely.

We know what’s healthy to eat

Believe it or not a great deal is known about what’s healthy to eat and reducing risk of diseases like heart disease and diabetes. The evidence comes from around the world, from observation of peoples’ habits in their traditional cultures, as well as from studies where eating habits are modified and every detail is carefully controlled. The evidence doesn’t come from a single study but from many studies where the results consistently come to similar conclusions. The Seven Countries Study which tracked heart disease risk in comparison to eating habits in Italy, Greece, US, the Netherlands, Japan, Yugoslavia and Finland, was the first to link the eating style of the Mediterranean region to a lower risk of heart disease. In the U.S. there have been long term studies involving thousands of participants, like the Nurses’ Health Study and the Physicians’ Health Study, which have provided additional evidence that eating nuts, whole grains, and ample fruits and vegetables will lower the risk of heart disease, diabetes and certain cancers. Another study, conducted in Lyon, France found that second heart attacks were dramatically reduced in patients that followed a Mediterranean eating style. Based on the results from these various studies the recommendations given by the American Heart Association and other health organizations have changed in recent years. Even the USDA Food pyramid will undergo major revisions early this year. What you’ll find is that most of these recommendations now reflect an eating pattern not far from the traditional Mediterranean diet.

Healthy Eating - Mediterranean Style

Here’s what we would consider the basics of an eating pattern like the traditional Mediterranean diet. It includes:

• Daily consumption of ample amounts of plant foods:
  • Fruits and vegetables in a rainbow of colors eaten both raw and cooked in variety of ways - at least 5 servings daily
  • Whole grains (e.g. foods like 100% whole wheat bread, brown rice, rolled oats) - at least three servings daily aiming to make the majority of the grain products you eat whole grain
  • Legumes, dried beans and nuts – daily or at least several times weekly
• Daily use of healthy fats from sources such as fish, nuts, canola oil & olive oil.
• Adequate protein from beans, nuts, fish, low fat dairy products, lean poultry, and limited use of only the leanest beef and pork

Notice what isn’t included on a daily basis:

• Saturated fats from fatty meats, tropical oils, dairy products and butter
• Trans fats, which are formed when vegetable oils are partially hydrogenated.
• Empty calorie foods – such as high sugar foods and refined grains foods (anything made with white flour). These foods are minimized (not eliminated!) since they provide excess calories with little nutrition.

So, try a new approach to eating and nutrition –what we at the Center for Cardiovascular Health consider a more positive approach. It’s simple - armed with the knowledge of what’s healthy to eat, focus on including those foods in what you eat on a daily basis.

In our future columns we will expand on the components of a Mediterranean healthy eating pattern, including how to read labels and choose foods at the grocery store. We’ll explain what trans fats are and how to avoid them, and how to tell if that’s really a whole grain bread or just brown colored white bread. We’ll also consider some related topics that emphasize reducing your risk for heart disease. Look for topics like these in the next months:

• Whole grains, Legumes and Fiber
• Keys to Success with Weight Loss
• Phytonutrients, Fruits & Vegetables
• Healthy fats, Nuts, Fish and Omega 3 fats
• Eliminating the Harmful Fats (Saturated and Trans)
• What’s for dinner – Quick meals and Menu suggestions.
• Alcohol and Your Heart Health
• New Tests for Assessing Heart Disease Risk
• On the Importance of Exercise
• Eating Out/Taking Out doesn’t have to mean “out” of your control
• Stocking a Healthy Pantry/refrigerator