*Nutrition information is based on estimates, not an precise nutrient analysis.

Hope Warshaw, M.M.Sc., R.D., C.D.E., is the author of The Restaurant Companion: A Guide to Healthier Eating Out, 2nd ed. (Surrey, 1995) and Guide to Healthier Restaurant Eating (American Diabetes Association, 1998).

Unfortunately, simple starches and sugars provide none of the health benefits of whole grains that are rich in fiber, vitamins, minerals and phytochemicals. Emerging evidence finds that people who eat too few whole grains and too many refined carbohydrates are at an increased risk of diabetes. Here are some ways to begin eating healthier carbs:

How To Cut Down on Refined Carbohydrates

For a healthier diet, choose fewer refined carbohydrates, such as white flour and sugar, and more fiber-rich complex carbohydrates from plant foods close to their original form. Refined carbs are OK in small amounts, particularly for active people who can afford to take in empty calories, but the bulk of your carbs (pun intended) should come from the ones that give you the fiber, nutrients and phytochemicals you need to stay healthy.

WHOLE FOOD SOURCE REFINED FOOD SOURCE SUGGESTED STRATEGIES
Beet sugar

Sugar cane

Corn Soft drinks, presweetened breakfast cereals, sweets, desserts. Keep to a minimum; sugars provide empty calories, crowding out nutritious foods and contributing to weight gain.
Whole fruit Fruit juice drinks with added sugars; jams, jellies and preserves; fruit bars and fruit treats with scant real fruit but plenty of corn syrup and other added sugars. Eat whole fruits - fresh, frozen or dried. Use dessert recipes with whole or dried fruits as ingredients. Choose orange or grapefruit juice more often than juices filled with apple or grape juice concentrate, which are mostly sugar.
Whole wheat White bread, many cereals and the vast majority of pasta, cakes, crackers, French and Italian breads. No need to avoid pasta and good French bread. Just eat some whole-wheat products every day.
Potatoes French fries You're eating mostly unhealthy fat, not carbs. Make your own baked "fries" by roasting thinly sliced red potatoes sprayed with olive oil. Eat baked potatoes.

Making Your Calories Count All Miavita Features

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Want to eat more food without overloading on calories? Pick foods that have fewer calories in a given portion, and are thus less "energy dense." Research shows that when people eat meals that are lower in energy density, they spontaneously consume fewer calories while feeling filled up.

Foods that are naturally low in fat, but high in fiber and water, let you enjoy bigger portions. If this sounds to you like lean protein foods, fiber-rich whole grains, lots of fruits and vegetables, and fewer processed foods, you're right.

CALORIES LESS FILLING MORE FILLING
60 3 pieces melba toast 2 medium carrots
100 1/4 cup raisins 2/3 cup grapes
150 2 oz. lean hamburger, broiled 4 1/2 ounces lean fish, baked
200 1/2 medium potato with one tablespoon of butter 1 medium baked potato
200 1 cup canned cream of mushroom soup, made with reduced-fat (2%) milk 2 1/2 cups canned vegetarian vegetable soup


How To Get More Nutrients Per Calorie

Are you getting the most value from your calories? Each of the following examples shows two foods; both have the same amount of calories, but one of them gives you a lot more nutrition.

Salad. Toss in more calcium and vitamin A by choosing a dark green leaf. Spinach, for one, has almost 15 times more vitamin A than iceberg lettuce.

Food (100 calories) Vitamin A (IU) Calcium (mg)
Iceberg Lettuce 2,799 161
Spinach 37,145 617


Sandwich Bread. White bread slices off the nutritional value you get from the whole-grain alternative for the same calories.

Food (100 calories) Potassium (mg) Magnesium (mg) Dietary Fiber (mg)
White Bread 43 8 0.8
Whole-grain Bread 115 30 2.2


Chicken. The leg and thigh have more than twice as much fat as the breast; they also deliver less protein and B vitamins per calorie.

Food (300 calories) Total Fat (g) Saturated Fat (g) Protein (g) Vitamin B6(mg)
Chicken Leg and Thigh, without skin 15 3.6 42 0.3
Chicken Breast, without skin 6 0.0 60 1.2


Fruit. All fruit is good, but some choices are even more nutritious.

Food (100 calories) Vitamin C (mg) Iron (mg) Dietary Fiber (gm)
Watermelon 30 0.5 1.5
Strawberries 190 1.3 8.0

Eat less processed food, say experts
Processed foods are to blame for the sharp rise in obesity levels and chronic disease around the globe, according to the World Health Organization.
In a report published on Monday, it urged people to cut their intake of such foods, which are often high in saturated fats, sugar and salt.

The team of international scientists, who compiled the report, said eating more fruit and vegetables and exercising more were the best way to protect against chronic disease.

The scientists have set out new guidelines for healthy eating. These will be adopted by WHO as part of its new global strategy to reduce heart disease, cancer, diabetes, obesity, osteoporosis and dental disease.

The panel have urged people to eat a healthy balanced diet and to limit their intake of salt, sugar and saturated fats.

They warned that chronic diseases are caused not only be overeating but also by eating too much of the wrong types of food.

They also blamed changing lifestyles with fewer family meals eaten together and more children watching television or playing on computers rather than being outside.

The problem is particularly acute among people living in cities who, the reports says, are more likely to be exposed to "energy-dense" food and take less exercise.

Healthy eating

Their key recommendations on diet are:

carbohydrates should account for between 55% and 75% of diet

free sugars should remain beneath 10%

protein should make up between 10% and 15%

Fat should be limited to between 15% and 30% and saturated fat should be less than 10% of this total

Salt should be restricted to less than five grams a day

Intake of fruit and vegetables should be in the region of 400 grams a day.

The scientists also agreed that increasing physical activity is an important part of staying healthy.

Their report suggests that people should undertake at least one hour of physical activity of moderate intensity each day.

Dr Ricardo Uauy, chairman of the WHO expert group and professor of public health nutrition at the London School of Hygiene and Tropical Medicine, said improving eating habits would improve health.

"People should eat less high-calorie foods, especially foods high in saturated fat and sugar, be physically active, prefer unsaturated for saturated fat and use less salt; enjoy fruits, vegetables and legumes and prefer foods of plant and marine origin."

Billion obese

More than a billion people worldwide are now overweight, of whom at least 300 million are clinically obese, according to WHO.

In the UK, the number of men considered obese has more than doubled from 8% in the 1980s to 17% now, while the rate for women has soared from 9% to 21%.

The situation is mirrored among children with nearly one in five youngsters in England overweight.

Tim Lang, professor of food policy at the City University, London, backed the report.

"Probably the single fastest way to reduce strokes in this country is to halve the amount of salt that's added to processed food.

"We also need to teach people basic cooking skills so they can turn fresh fruit and vegetables into things they want to eat."

The Food and Drink Federation, which represents UK manufacturers, said: "The industry recognises it needs to play its part in helping people understand more about food and nutrition and believes any recommendations should be based on sound science."

Story from BBC NEWS:
http://news.bbc.co.uk/go/pr/fr/-/2/hi/health/2814253.stm

Published: 2003/03/03 11:25:45

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