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[Guest guest]

Hello. I got this from another group, found it interesting, and thought some of you might as well. Clues to why so many diets aren't as efficient or healthy as some people think.

 

Take care,

Tammy

 

 

Why Your Healthy Diet Isn'tby Amy Younghttp://www.health.com/health/fidylfood/article/0,15669,460301,00.htmlOnce upon a time, eating was simple. You plucked food from trees or hunted it in the wild. You ate when you were hungry and stopped whenyou were full. But then foods proliferated. They came in boxes andcans, with confusing labels and misleading names. Soon, bookpublishers unleashed hundreds of guides to help you make sense of itall; scientists and nonscientists alike churned out reports on whatyou should and shouldn't eat. What once was a completely naturalendeavor became highly complicated. Not surprisingly, the kinds ofpeople who consider themselves healthy eaters have multiplied aswell. There are vegetarians who abstain from animal protein but eatfew vegetables, and snackers who nosh nonstop to keep their energyup. There are low-carb crusaders who steer clear of all breads,pastas, and fruits; fatphobes who won't let a drop of oil touch theirlips; and diet-food junkies who live off meal-replacement bars,shakes, and microwave entrees. All popular eating plans have a sliver of truth to them. The problem is, many diet devotees become so fixated on extremes that they nolonger appreciate, or enjoy, food for the good things it provides(including flavor). This can lead to nutrient deficiencies, cravings,or bingeing. With the help of several food and nutrition experts, we've identifiedfive of the most common diet types -- "healthy" eaters in dire needofmakeovers -- and offer some easy, practical suggestions to help them get the most out of their meals. Click on the links below to find outmore about these five flawed diet types. = = = = = = = = = = =The Faux-Food Dieterhttp://www.health.com/health/article/0,15669,460303,00.htmlShe can't understand why she's still a size 14 when she's been dieting for 10 years. When it's not a frozen "lite" entree, she'seating a sugar-packed cereal bar or protein bar for breakfast, thenanother "healthy" frozen meal for dinner. Nearly everything she eatscomes in a package: diet margarine, nonfat yogurt, no-calorie sodas,and sugar-free ice cream. Fresh fruit never passes her lips -- afterall, it's full of sugar. The FFD does allow herself the occasionalbinge, though, because she feels she's earned a splurge after eatingso much "diet food." The FlawsA diet-food junkie needs the fiber and antioxidants in fresh vegetables and fruits, explains David Heber, M.D., Ph.D., director ofthe Center for Human Nutrition at the University of California, LosAngeles. Plus, frozen entrees usually lack fiber, and they lookdisappointingly small (and unsatisfying). The MakeoverAvoid microwave dinners.Eat a big, colorful salad teeming with vegetables every day. Use bagged greens and precut veggies to speed things up. Replace processed cookies with fruit-juice pops or applesauce, but fruit you chew is even better, Heber says. Try some frozen bananaslices or diced cantaloupe. Indulge in low-fat cookies if you must, but why not have a small square of rich dark chocolate instead? The fat and flavor satisfy asweet craving, and you'll probably eat some later anyway.= = = = = = = = = The Low-Fat Fanatichttp://www.health.com/health/article/0,15669,460306,00.htmlThis diet type keeps better track of her fat grams than her 401(k). It's a life dictated by Nutrition Facts labels. She avoids good fatslike nuts and olive oil, filling up instead on nonfat snacks likebagels, fat-free pudding, and baked chips. Bor-ing. Because she neverfeels full, she's constantly eating -- and consuming way morecalories than she needs. The Flaws"This diet looks like it's from the low-fat '90s," Heber says. Back then, the traditional food pyramid prevailed, with all carbs placedindiscriminately at the base (which implied you should eat them inabundance) and all fats relegated to the tip (meaning you should eat them sparingly). So calorie-dense bagels and pastas were consumedwith abandon, while beneficial foods like nuts and avocados wereavoided like the plague. To revamp this diet, the low-fat fanatic needs to rethink a few long-held tenets: Some fats are good, and no matter what anyone says,calories from carbs do count. "The protein/high-fiber combination isthe best solution to controlling hunger," points out Barbara Rolls,Ph.D., author of The Volumetrics Weight-Control Plan. The MakeoverAdd more fat and protein early in the day to keep hunger pains at bay:Instead of a bagel, substitute scrambled tofu with peppers, onions, and mushrooms. Increase the fiber intake: On whole-grain toast, spread soy cream cheese with vegetables. Use olive-oil vinaigrette or even pesto on a pasta salad instead offat-free dressing, and toss in some chopped fresh tomatoes or other raw vegetables. = = = = = = = = = The Hold-the-Vegetables Vegetarianhttp://www.health.com/health/article/0,15669,460307,00.htmlDiet irony: Some people aren't so much vegetarians as they are foodavoiders. There are two subtypes. One subsists on cheese pizza, pasta, and sweets, while the other uses vegetarianism to justifyhardly eating at all. Either way, the only plant life you're likelyto see on their plates is a pallid pile of iceberg lettuce. The FlawsWe've got nothing against a meatless diet as long as it's approachedproperly. But some vegetarians simply don't eat enough vegetables, not to mention fruits and protein (the Recommended Daily Allowancefor women is around 50 grams a day). Heber advises filling your platewith foods in a variety of hues to meet your daily quota forimportant vitamins, antioxidants, and fiber. Not a bad idea --especially from the author of What Color Is Your Diet? -- consideringall of us need five to 10 servings of fruits and vegetables daily foroptimum health. To reach that goal, introduce them into every dish. The MakeoverToss a handful of fresh blueberries into your next bowl of cereal. Order your pizza with plum tomatoes, spinach, and peppers rather thancheese. Instead of a brownie for a midafternoon refueling, try apple slices or grapes. Choose concentrated sources of plant protein like beans, soy (in its many permutations: edamame, tofu, patties, and sausages), and nuts. Good combos: soy-enhanced cereal (with fruit), or a small handful ofalmonds for a snack.= = = = = = = = = The Snackerhttp://www.health.com/health/article/0,15669,460309,00.htmlThis obsessive nibbler picks all day at nominally healthy foods like trail mix, raisins, pretzels, and reduced-fat cookies, most of whichare at her fingertips (or in her desk). In the end, she's eatingtwice as much as she should. All those mini-meals she consumesthroughout the day add pounds without boosting her energy levels. The Flaws"The philosophy behind snacking is that you eat several small mealsthroughout the day instead of three big ones," Heber says. "But I think most people have forgotten about the 'small' part." Frequentfueling is a great way to stave off fatigue. For many, however, it'salso license to overeat. The more micromeals you indulge in, thesmaller each portion should be, Heber says. If you're eating six ofthem a day, then none should stray much beyond 300 calories each. The MakeoverStash your goods in the cupboard or refrigerator where they belong, not beside your computer as a diversion from stress and boredom. Snack on proteins or complex carbs to maintain your energy over a longer period of time. Cookies and pretzels are digested quickly,leaving you hungry before the fidyl hour's up. Better snacks: 'turkey' slices, some plain soy yogurt topped with fresh berries, a small handful of nuts, peanut butter spread on applewedges. Better minimeals: a baked sweet potato with soy sour cream, a fruit-salad cup.= = = = = = = = = = The Low-Carb Loserhttp://www.health.com/health/article/0,15669,460311,00.htmlShe fuels up on protein and fat but eats hardly any carbs at all, which also means no vegetables or fruit. T-bone steaks? Seconds,please! Cheese omelette too greasy? No problem! Her love of all things fattyleaves her with little desire (or room) for a fiber-rich salad -- andsometimes gives her twice the protein she needs each day. Sticking tothe low-carb mantra could be setting her up for some unhealthyconsequences: at best, carb cravings (or binges); at worst, heartdisease and kidney problems. The FlawsAtkins adherents may not believe it, but not every carbohydrate is your enemy. It's the processed kind that you have to watch out for:white breads, white pastas, rice, and pastries. "They're high incalories and offer little nutritional payoff," Heber says. "And theydon't sustain energy for very long." Even so, indulging once in awhile to satisfy cravings is OK. The MakeoverInstead of eating huge main courses of fatty meats like steak, think of proteins as side dishes to enjoy with small servings of brown riceor whole-wheat pasta. This keeps your fat intake low without makingyou feel deprived. Eat more complex carbohydrates, such as whole grains, fruits, andvegetables. Because you process them more slowly than simple carbs, you feel fuller longer. Additionally, just like the no-veg vegetarian, the low-carb loser should help herself to more fruits by mixing diced peaches, forinstance, or adding lots of vegetables.