Your Diet and a Stroke??

On one hand, salt is a gift from the sea; on the other hand, it is a hazard to health when consumed in excess. Most of the salt consumed is joined with chloride and travels around as sodium chloride as table salt. Much of that is not consumed from the salt shaker however, but disguised in processed foods.

Every 40 seconds someone in the U.S. suffers a stroke. Fortunately, about 80% are thought to be preventable. The average American eats about 8500 milligrams of salt, double the recommended amounts, almost none of which comes from the salt shaker. It comes from processed food, an industry that hauls in $ trillions in annual sales. Your brain and your heart are the organs mostly affected which occurs when oxygen and and nutrients cannot get to the brain. “Hypertension can then damage the blood vessesls and cholesterol and can cause a buildup of fatty deposits that narrows arteries”.
says cardiologist Phillip Ades, M.D., Eating Well Advisor.

The Role of the Sodium/Potassium Ratio

What does sodium do in the body? Sodium closely works with potassium
and the two help to maintain water balance in the body. They both attract water nornally and each draws sufficinent water to the outside or inside of cells to maintain an optimal level of water in both places, Water balance and cell function are upset when there’s an imbalance in the body’s supply of sodium and potassium. High dietary intakes of sodiun appear to play an important role in the development of hypertension (high blood pressure) in many people. Bottom Line!!

Risk Factors for Hypertension
Obesity is a major risk factor for hypertension and the most effective treatment is weight loss. Others are age, family history, high sodium/low potassium diet, excessive alcohol intake (<2 glasses /day, smoking, frequent stress, anxiety.

Restricting highly processed foods is very effective to improve your potassium intake. High salt processed meals, salad dressings, canned soups, ham, sausages and biscuits are often the culprits. Reading food labels are also an excellent way to beware of your high sodium intake.

Approaches to Treatment:
Weight Loss (if needed)
Salt intake <1500 mg of sodium per day.)
Moderate alcohol consumption (if any)
30 minutes of exercise a day
Meditation, yoga
If blood pressure remains elevated and lifestyle changes have been implemented, or if blood pressure is quite high when diagnosed, anti-hypertensive drugs are usually prescribed. SEE YOUR DOCTOR OR LICENSED NUTRITIONIST SALLY FELTNER, MS PHD, RETIRED RD,

Is Sea Salt a Better Choice Than Table Salt

A survey by the American Heart Association of 1000 adults discovered that 6 out of 10 thought sea salt was a low sodium alternative to table salt. Equal amounts of se salt and table salt contain the same amount of sodium (40%). Unlike table salt, sea salt as well as Kosher salt, is generally not fortified with iodine. Iodized table salt is a leading source of iodine in U.S. diets.

How else can I decrease my intake of sodium? Increase your potassium-rich foods?

The Dietary Guidelines for Americans has designated potassium as a nutrient likely to be under-consumed by Americans in general. Food listed are good sources and try to include the foods at least four of these foods or twice a week. This will help you balance your sodium/potassium intake.

Beans, orange juice lima beans, banana, baked potato, sweet potato, winter squash spinach, tomato juice, yogurt, fish are potassium-rich

Snacking on some walnuts at least once a week was associated with a 17% lower risk of stroke, according to research at Brigham and Women’s Hospital and Harvard Medical School. Walnuts are a top source of heart-healthy alpha-linolenic acid (ALA), an omega-3 fatty acid. It can help improve blood vessel function and reduced inflammation which has been shown to damage arteries. All this together helps prevent blood clots and vascular weakening.

Getting nearly twice as much sodium as potassium is associated with a 22% greater stroke risk. Sodium makes your body hold onto water, which raises blood pressure “ Potassium helps the regulate this fluid retention.

Limit sodium to 2300 milligrams a day (1500 if you have hypertension) and aim to get 4700 milligrams of potassium – a double target if your diet is rich in fruits and vegetables.

U.S. Diets: (Sally J. Feltner)

Assessing the latest U.S. dietary guidelines: Will they be able to make a difference? Sally J. Feltner, MS.,Ph.D

January 20, 2021—Eric Rimm, professor in the Departments of Epidemiology and Nutrition at Harvard T.H. Chan School of Public Health, discussed the recently released 2020–2025 U.S. Dietary Guidelines. Rimm served on the Scientific Advisory Committee in 2010.

What’s your assessment of the new guidelines?

This is the first time that the guidelines include advice for children under two. They now actually address healthy eating across the lifespan. I think this is an important change because of the likely role that early diet plays in laying the foundation for healthy dietary habits and a lifetime of disease prevention. The government made a conscious effort to include more pediatricians on the advisory committee, including Elsie Tavares, who has an appointment in our Department of Nutrition. These guidelines will be used to inform government nutrition policy, so I think that was a good step forward.

What was disappointing to me was that the government decided to take a pass on changing recommendations for daily calories from added sugar. The scientific advisory committee had recommended lowering limits from 10% to 6%, but the official government guidelines kept the recommendation at the upper level.

However, I agreed with the decision to leave out the committee’s recommendation to lower alcohol guidelines for men from a maximum of two daily drinks to one. I was the alcohol expert in 2010, and I believe the science still supports what was in the previous guidelines in 2010 and 2015, that is, up to two drinks a day for men and one for women. I think it is important that if a government body is going to make a substantial change in policy statement about alcohol that it be as scientifically accurate as possible.

Going forward, we need to focus on understanding and promoting healthy drinking patterns. The guidelines are very clear on up to two drinks for men in any given day—not seven on Friday and seven on Saturday. With people drinking a lot more at home during the pandemic, it may be a good time to remind people that binge drinking is harmful.

How can the average person make sense of the guidelines and apply some of the recommendations in their own diets?

The guidelines are primarily aimed at policy makers and academics, so people may find some of the recommendations difficult to translate to their lives. Take counting calories, for example. If you give most people a plate of food and ask them how many calories it contains, they won’t know. I don’t blame them. It’s a really hard thing to think about when you’re making a meal.

I think a perhaps more helpful thing to focus on is eating whole foods instead of processed foods. We know that it’s better for you to eat food in its natural form. Highly processed grains like white bread, for example, strip all the good stuff out. Another important step is to choose healthier proteins—chicken and fish over red meat, or soy proteins over animal proteins.

Much of the guidelines do discuss healthy dietary patterns including the Mediterranean Diet or vegetarian diet. To help make them affordable, you can buy inexpensive proteins like dried beans, and also incorporate frozen fruits and vegetables into your diet.

What nutrition policy changes do you hope to see in the next few years?

In 2015, the advisory committee recommended incorporating sustainability into the dietary guidelines—for example, encouraging a more plant-based diet to lower the production of greenhouse gases. This was not included in the government’s official 2015 guidelines, and it did not improve in 2020. The 2020 guidelines were set up by the Departments of Agriculture and Health and Human Services with very specific parameters around what topics the scientists on the Advisory Committee could address, and sustainability was not listed. Recently, the EAT-Lancet report has really become the source for thinking about sustainability in the way we eat, but I think these conversations still have a place in the guidelines. I’m optimistic that they will eventually be included.

I’m also hopeful that standards around school meals set during the Obama administration, such as lowering amounts of saturated fat and sodium, will be restored. We’re essentially training kids’ palates for unhealthy food for life, which is so disheartening, especially since we know it’s possible to serve healthy school meals that kids will actually eat and enjoy.

Another important area is the federal Supplemental Nutrition Assistance Program (SNAP). Food insecure people in the program should be free to purchase what they want, but I think we are setting them up to fail. We need to provide incentives to help people on SNAP buy healthier food. There is robust evidence to show that if you do this, it works.

—Amy Roeder

GIFTS FROM THE SEA

GIFTS FROM THE SEA

SOURCES: Nutrition Now, Judith E. Brown, 7th Edition

Mary B. Grosvenor, Nutrition: Science and Applications, 2013.

On one hand, salt is a gift from the sea; on the other hand, it is a hazard to health when consumed in excess. Most of the salt consumed is joined with chloriide and travels around as sodium chloride or table salt.

Every 40 seconds someone in the U.S. suffers a stroke. Fortunately, about 80% are thought to be preventable. The average American eats about 8500 milligrams of salt, double the recommended amounts, almost none of which comes from the salt shaker. It comes from processed food, an industry that hauls in $ trillions in annual sales. Your brain and your heart are the organs most affected which occurs when oxygen and and nutrients cannot get to the brain. “Hypertension can then damage the blood vessesls and cholesterol and can cause a buildup of fatty deposits that narrows arteries”.
says cardiologist Phillip Ades, M.D., Eating Well Advisor.

The Role of the Sodium/Potassium Ratio

Sodium closely works with potassium and the two help to maintain water balance in the body. They both attract water nornally and each draws sufficinent water to the outside or inside of cells to maintain an optimal level of water in both places, Water balance and cell function are upset when there’s an imbalance in the body’s supply of sodium and potassium. High dietary intakes of sodium appear to play an important role in the development of hypertension (high blood pressure) in many people.

Risk Factors for Hypertension
Obesity is a major risk factor for hypertension and the most effective treatment is weight loss. Others are age, family history, high sodium/low potassium diet, excessive alcohol intake (>two glasses /day), smoking, frequent stress, and anxiety.

If blood pressure remains elevated and lifestyle changes have been inplemented, or if blood pressure is quite high when diagnosed, anti-hypertensive drugs are usually prescribed. SEE YOUR DOCTOR OR LICENSED NUTRITIONIST.
Is Sea Salt a Better Choice Than Table Salt?

A survey by the American Heart Association of 1000 adults discovered that 6 out of 10 thought sea salt was a low sodium alternative to table salt. Equal amounts of sea salt and table salt contain the same amount of sodium (40%). Unlke table salt, sea salt as well as Kosher salt, is generally not fortified with iodine. Iodized table salt is a leading source of iodine in U.S. diet

How else can I decrease my intake of sodium? One way is to Increase your potassium-rich foods.

The primary functions of potaasium is the same as sodium — Needed to maintain the right acid-base balance in the body. Helps maintain an approprieate amount of water in blood and body tissues, needed for muscle and nerve activity. WARNING — it is not recommended to take potassium supplements. Consequences of overdose: irregular heartbeat, heart attack.

Contents of vegetables is often reduced in processed foods. Diuretics (water pills) and other antihypertension drugs may deplete potassium. Salt substitutes often contain potassium — See your doctor.

Primary food sources: Plant foods, potatoes, sqash lima beans, tomatoes, plantains, bananas, oranges, avocados, meats, milk and milk products, coffee

What’s Cooking?

Canola Oil

Is canola oil a healthy fat? Rightfully so since it had a bad reputation for awhile due to its association with a toxic acid called eurucic acid. More currently due to newer breeding processes reulted in its removal of this acid, making canola on the list of what is now called “healthy fats.” It is primarily an unsaturated fat and very low in omega-6 (fat and contain the same type of oil found in olive oil. However, Americans are awash in omega-6 fats and should be attempting to increase their intake of omega-3 fats instead.

But to its credit, it has a very mild flavor (unlike olive oil) and has been called a “neutral” oil so its very versatile for cooking and stands up fairly well to heat.
Bittman, Mark and Katz, David L., M.D. How to Eat” All your Food and Diet Questioned Answered.

Roasting Vegetables

Roasting has become a cooking favorite lately, but questions do arise due to the higher temperatures (400 degrees) needed for best results. Many people wonder if this type of cooking can destroy some nutrients, especially in some originally healthy vegetables? This may help.

All forms of cooking can destroy some nutrients. It’s impossible to avoid. However, there is some good news since cooking actually helps by releasing the nutrients from plant cell walls. These include lycopene (iin tomatoes), red peppers and beta-carotene in carrots, spinach, and kale. Therefore, eating cooked tomatoes as a sauce or juice should be the preferred way for optimum health and help the cell use its benefiial properties. Mushrooms, asparagus, and cabbage all supply more antioxidants when cooked, also.

On the other hand, Vitamin B6 and folate in broccoli and the polyphenols in onions that help protect against cancer and heart disease are better preserved in raw vegetables.
Sharon Palmer, RDN, author of Plant-Powered for Life, Duate, California. SharonPalmer.com

American Plate: 1930’s

Merry Christmas and a HAPPY NEW YEAR from Food, Facts, and Fads

Hard Times, Good Times

Here’s Another Story from Another Era

The 1930’s were a dichotomy of despair and progress. Two grim events dominated the 30’s: the global depression and the rise of Hitler and nationalism in Europe. In the midst of all the upheaval another dramatic change – In 1933, Prohibition was finally repealed. Oh and throw in a disastrous Dust Storm that lasted far too long.

The nation goes gaga over vitamins in the 30s. The only over-the-counter products that outsell them are laxatives. Where is the fiber?

Cooking at home became a necessity and a pastime among middle-aged women who had been forced to let their cooks and servants go. Women’s clubs lunches, afternoon teas, Sunday suppers, potluck dinners, church socials and county fairs were all popular ways to socialize.

Hollywood provided a steady stream of fantasy with Fred Astaire, Ginger Rogers, Clark Gable and Jean Harlow, and Shirley Temple. Cole Porter’s musicals ruled Broadway and Benny Goodman’s dance tunes played on Victrolas everywhere.

Soup Kitchens

For more than a decade known as the Great Depression, reliance on businesses had failed that they could not solve the problems of poverty including hunger. Local governments tried to help the needy, but expenditures, which averaged $8.20 per month per person did nothing to help the thousands more who required federal aid. Thus, organizations like the Red Cross and the Salvation army provided help through soup kitchens and breadlines: 13 million people –25 percent of the population—were unemployed and hungry.

Route 66

Despite the odds, America forged ahead and with the opening of Route 66, food establishments like Stuckeys flourished. In the supermarkets, scores of new products were introduced and many still exist today.

When U.S. highway 66 was completed in 1938, it became a vital 2450- mile artery between Chicago and Los Angeles, snaking its way through 8 states. It veered north then south to pass through small towns to link them with more metropolitan cities. With the route, farmers had a pipeline for shipping their food to the big cities and offer help to those trapped by the tragic Dust Bowl that filled the lives of those farmers in that area. Stukeys gets its start when William and Ethyl Stuckey open a roadside stand in Georgia to sell pecans to motorists en route to and from Florida.

Shopping carts

I suppose no one is terribly interested in the history of the shopping cart; however, it is an appliance of sorts we could not do without. So here goes: Slyvan Goldman, owner of the Standard Food Markets and Humpty Dumpty in Oklahoma City, devised a shopping cart by fabricating lawn chairs into a frame that held two hand baskets. He figured if the shoppers could carry more, they’ll buy more. But the first shopping cart is a hard sell. Men found the carts less than masculine and women don’t see the point – they’re accustomed to shopping often. Finally Goldman pays ‘shoppers to cruise stores using the carts.

Kraft Dinner

In 1937, Spam is introduced – yes it’s still here. Kraft rolls out Kraft Dinner – a boxed meal that sells for 19 cents with an advertising slogan of “A Meal for Four in Nine Minutes”. At the end of the century, 1 million boxes a day of Kraft Macaroni & Cheese are sold in the U.S. Talk about processed food?? Apparently this has pleased the palates of our younger citizens for decades.

Fritos

San Antonio candy-maker C. Elmer Doolin stops in a café for a sandwich and is served a side dish of corn chips. He pays the café owner for $100 for his converted potato ricer and the recipe for “tortillas fritas”. Fritos are born, as Doolin and his family begin producing 10 pounds per day. They eventually move their operation to Dallas. Fritos Corn Chips are introduced nationally in 1949.

At the end of the decade, WW2 was boiling in Europe with America waiting in the wings. The “Bad Times” were just beginning.

Food and culture: Ethnicity at its best

As cultures tend to mingle and assimilate throughout the world they blend with the so called American diet (cheeseburgers) and bring with them their ethnic uniqueness, for example, about 25% of all restaurants in the U.S. have an ethnic theme. To study these inflences, we need to be aware of the nature of their traditional diiets as well as how they have changed within the cultures due to migration to the new way of eating,

Native American Influences

“Studies have lshown that the diseases that affected these societies differed signifantly from the diseases in North American societies today. For example, Alaskan natives who sill eat the traditional diet have cardiovascular diisease rates lower than those in the general North American population. Younger generations of Alaskan natives, however, who usually do not eat the traditional diet have developed cardiovascular diseases at rates similar to North American in general. This diet is often also called the “Western Diet”. It is also true of the Pima Indian tribe in Arizona compared to their counterparts in living in Mexico.” You can search Pima Indians on this blog from Food, Facts, and Fads.

Hispanic Influences

“Mexican cuisine today shows regional variety. In Southern Mexico, savory sauces and stews and corn tortillas reflect the native heritage. Yucatan cuisine follows Mayan tradition, with fresh produce adding color, flavor and nutrition to authenic Mexican dining. Traditional Mexican is healthful in that is high in complex carbs, beans, fruits and vegetables, particularly rich in vitamins A and C.”

Today true Mexican cooking bears little resemblance to the dishes usually found in “Mexican restaurants in North America. Usually it is based primarily on rice and beans. Restaurant Mexican foods tend to use large portions of meat as well as added portions of high-fat sour cream, guacamole, and Cheese to many dishes.”

Northern European Influences

Immigrants from Western Europe are responsible for the “meat-and-potatoes traditional manner of home cooking. This group contained large groups from The English, French, and Germans. A sizable portion of meat arranged with vegetables and potatoes that could be a dinner plate of boiled, mashed vegetables, sauerkraut, boiled or mashed still is the favorite of many Northern European diners.

The traditional pattern provides abundant protein, starch, and dairy nutrients. However, the protein contains insufficient amounts of whole grains, vegetables and fruits or whole grains. Many people from these cultures eat less than healthy dishes combined with high-fat versions that contribute to the high rates of heart disease and obesity and cancers.

African Influences

The “soul food” of African Americans is the basis of the regional cuisines of the southern U.S. African American women. The combination of these foodways with Native America, Spanish and French traditions produced Cajun and Creole cuisines enjoyed today in Louisiana and through out the nation. Pork and corn products were the basis of soul food. Today we all enjoy it as barbecued meat since many enjoy the foods brought from Africa as well as yams, African sweet potatoes, okra, and peanuts. Corn was ground for cornbread, greens like collards, mustard, and turnip and kale. were usually cooked with a small portion of smoked pork as well as black-eyed peas. This diet is obviously high in unhealthy components as well as increased heart disease and cancer. For example, the South east states of the typical American or “Western’ diet” is often called “The Stroke Belt? indicating diets high in calories and/or sodium.

Asian Influences
More than 200 different vegetables are used in the Chinese cuisine, bok choy and other forms of Chinese cabbage are perhaps the most widely eaten vegetable in the world. Rice is the core of the diet in southern China, home to the Cantonese culture whereas in Northern China wheat is used to make noodles. China is the original home of pasta, bread, and dumplings. Stir fried includes hot pot stews containing many vegetable mixtures and protein sources like legumes, nuts and seeds.

Chinese migration to North America began with the California gold rush in the middle of the 19th century. Chinese workers brought with them food preparation that tended [o to contain nutrients, as well as a variety of sauces and seasoning, used today in Chinese cookery.
North American restaurant versions of Chinese dishes are generally not authentic. Such food is often prepared with far more fat than true Chinese cooking which tends to use flavorful but fat free sauces and seasonings. The restaurant versions of Chinese dishes also contain much larger portions of protein.

Ethnic food shows us how our attitudes, practices and rituals around food reflect our most basic beliefs about our world and ourselves. The meaning of food sheds light on who we are as Americans. “We do not sit at a table only to eat, but to eat together. — Plutarch

The American Plate: 1920s

Nutrition Confusion: The Roaring Twenties. This is the decade of the 20’s – or more simply “the battle of the bulge” (and I don’t mean WW2 )

”Mary Pickford, Theda Bara, and Rudolf Valentino, the era’s movie idols, promoted the idea of being thin. This replaced the “plump” image of the previous decade, exemplified by Diamond Jim or Lillian Russell, a couple of decades ago. Lillian Russell could easily compete at the dinner table with her companion, Diamond Jim!!! She was one of the greatest beautifies of all time and weighed about 200 lbs. He died of a heart attack at the age of 61.

Home economic classes and a plethora of women’s magazines helped America on its new ideal of body image – the war against fat. “What ever happened to home ec classes? Maybe we should should revisit them?

“American women were ready to cut their hair, step out into jobs, and have a good time.” But, at the same time, American women were becoming dependent on their own cooking and household skills. The result was that between 1921 and 1929, the home appliance industry tripled its output. The kitchen was considered the workstation whereas; eating was almost always done in an adjoining breakfast room or dining room.”

“The May issue of Women’s Home Companion publishes an article that includes the lines, “with the revolution in clothes has come a revolution in our attitude toward avoirdupois (weight). Once weight was an asset: Now it’s a liability, both physical and esthetic.” This reflects a new attitude of women with a new body image.

Looks Good Enough to Eat

By 1927, there were 20 million cars cruising over 600,000 miles of roads connecting U.S. cities and towns. All those drivers needed to eat somewhere, and to get their attention on the open road, restaurants took on a whole new shape – literally. Diners and coffee shops were built to look like doughnuts, ice cream cones, coffeepots, hot dogs and yes, pigs. While these establishments provided only mediocre food, they supplied plenty of atmosphere and maybe even more important, offered quick and consistent meals. The whimsically shaped spots would pave the way or the drive-ins and chain restaurants of the future. I think the “weiner-mobile still exists?

Fast Food

The first White Castle hamburger stand opens in 1921 in Wichita, Kan. The white of the stones suggest cleanliness; the castle facade suggests stability. The little burgers cost 5 cents apiece and are marketed with the slogan “Buy ‘em by the sack.” Paper napkins come on the market in 1925, and the White Castle locations follow by developing folding paper hats that can changed often. “Program-mic” hot dog-shape kiosks and cone shape stands architecture becomes the rage in restaurants.”

Flappers and the 1960’s (Enter Twiggy)

No one knows how the word flapper entered American slang, but its usage first appeared just following World War I. The classic image of a flapper is that of a stylish young party girl. Flappers smoked in public, drank alcohol, danced at jazz clubs and practiced sexual freedom that shocked the Victorian morality of their parents. Many pictures depict them wearing a tight-fitting cloche. This led to the visit to the “speakeasies” that brought on the answer to Prohibition. Cocktails became a common beverage — dry martinis, anyone?

But as the future evolved into the 1960s, ‘Little be known but we now claimed and adored an icon named “Twiggy”. “Throughout the coming 20 years into the 20s and even to this day, writes historian, Carolyn Kitch,” the ideal female body was once again of a preadolescent girl much like a flapper”. It was a real young woman, a British model known as Twiggy. She was 5 ft. seven inches stall and reportedly weighed 91 pounds, which gave her an almost unheard body mass index of 14.3. Normal is considered to be about 26 to 30 for a “healthy weight and body type.” Source: Gina Kolata. Rethinking Thin: The New Science of Weight Loss and Realities of Dieting. 2007.

However, the good times were all about to change – in October, 1929, the stock market crashed and the country was faced with the worst economic trial of its history. So much for Twiggy.

Is DNA Your Destiny?

NUTRITION AND GENE INTERACTIONS: Is It More than Just Genes?

The Human Genome Project has identified millions of gene defects and variants in human DNA. The average person has 250 to 300 defective genes, plus an average level of 75 variants associated with disease. Nutrient avalibility, particular in early life, can modfiy the functional level of specific genes thereby influencing disease risks. Increased understanding of epigenetic processes as well as a person’s genetic status without changing gene structure is becoming an interesting phenomenon. Gene activity can be shut off or turned on, or slowed or sped up by epigenetic mechanisms, many of which are environmental. Search Genetics and or Epigenetics on http://www.foodfactsandfads.com.

Cancer
Most types of cancer are related to environmental exposures such as high fat and alcohol intakes, low fruit and vegetable intakes, high levels of body fat, smoking and other toxins. A number of research studies suggest that a diet rich in cruciferous vegetables may lower rates of a variety of cancers, including breast, pancreatic, bladder, lung, prostate and colon cancer. This family of vegetables is led by broccoli, cauliflower, Brussels sprouts, and cabbage to mention a few.

Certain enzymes in cruciferous veggies may help protect cell DNA from damage, and others may have antioxidant properties. Crucifers may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons that are found in charred, cured or barbecued fish or meats.

Obesity: Opinions?
“Over 40 gene variants have been related to obesity development in people exposed to Western-type diets and low levels of physical activity. The current obesity epidemic appears to be driven by a mismatch between multiple components of our 400,000 year old genetic endowment (i.e., what our ancestors ate) and current food and activity environments.

Genetic traits that helped our early ancestors survive times of famine and that encouraged food intake rather than discouraged it, and that set up metabolic systems around unrefined and unprocessed foods are at odds with much of today’s food supply and physical activity requirements.”
Reversing the world wide trend in obesity rates willl not be easy. We need to lessen our triggers that favor processed food intake and increase environments that favor heathly physical environments – how about just increased walking environments. No need to go to the gym.

Expanding availability of healthier foods and increasing earlier nutrition education to encourage healthier lifestyles is desperately needed and the earlier the better. As Michael Pollan suggests in his book, “In Defense of Food” : “ Eat food, Not too Much, Mostly Plants.” See how easy it is??? (SJF )

Nutrition Now, Judith E. Brown, 7th Edition

… What in the heck are the “dirty dozen?”

Should I Eat Organic?

Organic foods have shown lesser interest but still have outpaced conventional foods while still racking up more than 50 billion dollars in annual revenues, according to the Organic Trade Association. Almost 1/2 of U.S. adults believe that organic produce is healthier than non organic. But is it?

In a French study in 2018 published in JAMA Internal Medicine, a survey of 70,000 adults, organic consumers presented 25% fewer cancers than those who never ate organic. And a meta-analysis in the British Journal of Nutrition found that organic meat and milk provide 50% more omega 3 fatty acids than non-organic products. In addition, more organic farming is better for the environment, generating fewer chemicals that leach into soil and water. Organic foods generally cost more than conventional ones and still can carry traces of pesticides.

One way to compare which organics are worth the added costs is to consult the Environmental Working Group’s annual lists of the “Dirty Dozen List “- conventional produce that have shown higher rates of pesticide residue (strawberries, spinach, e.g. There is also a “Clean Fifteen List”- that typically includes thicker skinned fruits such as avocados that are first on the list and have cleaner pulp.”to be part of a plant-based diet. The vitamins and phytochemicals in the Dirty Fifteen can still provide the needed nutrients necessary for a healthy diet. All produce should be washed thoroughly. The differences between organic and non-organic are negligible.

Food, Culture, and Health

FOOD AND CULTURE
Ethic influences on the North American Diet

As cultures tend to mingle and assimilate throughout the world they blend with the so called American diet (cheeseburgers) and bring with them their ethnic uniqueness, for example, about 25% of all restaurants in the U.S. have an ethnic theme. To study these influences, we need to be aware of the nature of their traditional diets as well as how they have changed within the cultures due to migration to the new way of eating,

Native American Influences

“Studies have shown that the diseases that affected these societies differed significantly from the diseases in North American societies today. For example, Alaskan natives who sill eat the traditional diet have cardiovascular disease rates lower than those in the general North American population. Younger generations of Alaskan natives, however, who usually do not eat the traditional diet have developed cardiovascular diseases at rates similar to North American in general. This diet is often also called the “Western Diet”. It is also true of the Pima Indian tribe in Arizona compared to their counterparts in living in Mexico.” You can search Pima Indians on this blog from Food, Facts, and Fads. It’s a fascinating story of how cultural changes can affect an entire population.

Hispanic Influences

“Mexican cuisine today shows regional variety. In Southern Mexico, savory sauces and stews and corn tortillas reflect the native heritage. Yucatan cuisine follows Mayan tradition, with fresh produce adding color, flavor and nutrition to authentic Mexican dining. Traditional Mexican is healthful in that is high in complex carbs, beans, fruits and vegetables, particularly rich in vitamins A and C.”

Today true Mexican cooking bears little resemblance to the dishes usually found in Mexican restaurants in North America. Usually it is based primarily on rice and beans. Restaurant Mexican foods tend to use large portions of meat as well as added portions of high-fat sour cream, guacamole, and cheese to many dishes.”

Northern European Influences

“Immigrants from Western Europe are responsible for the “meat-and-potatoes” traditional manner of home cooking. This group contained large groups from The English, French, and Germans. A sizable portion of meat arranged with vegetables and potatoes that could be a dinner plate of boiled, mashed vegetables, sauerkraut, boiled or mashed still is the favorite of many Northern European dinners.”

African Influences

The “soul food” of African Americans is the basis of the regional cuisines of the southern U.S. African American women. The combination of these foodways with Native America, Spanish and French traditions produced Cajun and Creole cuisines enjoyed today in Louisiana and through out the nation. Pork and corn products were the basis of soul food. Today we all enjoy it as barbecued meat since many enjoy the foods brought from Africa as well as yams, African sweet potatoes, okra, and peanuts. Corn was ground for cornbread, greens, like collards, mustard, turnip and kale. were usually cooked with a small portion of smoked pork as well as black-eyed peas. This diet is obviously high in unhealthy components as well as increased heart disease and cancer. For example, the South east states of the typical American or “Western’ diet” is often called “The Stroke Belt” indicating diets high in calories and/or sodium.

Asian Influences
More than 200 different vegetables are used in the Chinese cuisine, bok choy and other forms of Chinese cabbage are perhaps the most widely eaten vegetable in the world. Rice is the core of the diet in southern China, home to the Cantonese culture whereas in Northern China wheat is used to make noodles. China is the ordinal home of pasta, bread, and dumplings. Stir fried includes hot pot stews containing many vegetable mixtures and protein sources like legumes, nuts and seeds.

Chinese migration to North America began with the California gold rush in the middle of the century. Chinese workers brought with them food preparation that tend to preserve nutrients, as well as a variety of sauces and seasoning, used today in Chinese cookery.
North American restaurant versions of Chinese dishes are generally not authentic. Such food is often prepared with far more fat than true Chinese cooking which tends to use flavorful but fat free sauces and seasonings. The restaurant versions of Chinese dishes also contain much larger portions of protein and sodium.

Italian Influences

Pasta is the heart of the Italian diet. Italians eat six times more of it than do North Americans. Although some components of the Italian diet contain substantial amounts of saturated fat, we now know that other components, such as pasta, olive oil, and vegetables contribute to healthy diets. Italian traditional diets do combine healthy food along with fat in the diets and seem to handle the diet just fine. Italians lean to a diet pattern called the Mediterranean Diet. This is a plan based on food choices like those traditionally found in the simple cuisine of Greece and Southern Italy. It now allows up to 35% of total calories. Northern Italy, the more affluent part of the country, is the principal producer of meat and dairy products, such as butter and cheese. Rice dishes such as risotto, are popular. Fish is more important in regions near the sea and lighter foods, such as fresh vegetables are prepared with herbs, garlic and olive oil, are characteristic. The poorer regions south of Rome, as well as the island of Sicily, have a diet rich in grains, vegetables, dried beans and fish, with little meat or oil.
Olive oil is the preferred fat. Extra virgin olive oil is recommended since it now is called a “healthy fat” containing primarily monounsaturated fat and little saturated fat.

Note:
“It is impossible to define a healthy diet with the space found in this post. However, it can be simply stated with the seven words from Micheal Pollan, author of “In Defense of Food: An Eater’s Manifesto:”
Eat Food. Not too Much. Mostly Plants..”
AMEN!!! (SJF)

Contemporary Nutrition, Issues and Insights . Fifth Edition