Diet
For some people, it's all liquids, all the time. Or protein. At one time, it was grapefruit. Americans have always gone to extremes to slim down. But dietitians say there are much simpler, and proven, ways to eat healthier -- including one approach that takes aim at coronary disease and hypertension. A recent study in the Journal of the American Medical Association found that three variations of the DASH diet -- Dietary Approaches to Stop Hypertension -- not only lowered blood pressure but also reduced heart-disease risk by 16 to 21%. In general, DASH calls for reducing saturated fats, cholesterol and total fat. A typical day's menu includes seven to eight servings of whole grains, four to five of both vegetables and fruits and two to three of low-fat dairy like yogurt or skim milk. Fish and poultry make up two servings or less, and red meat and sweets are discouraged. And, above all, salt is drastically reduced -- a key factor in controlling blood pressure, says Dr. Lawrence Appel, professor of medicine at Johns Hopkins.
Someone's keeping secrets! Here's who and the 10 things these folks don't want you to know:
Of course, one key to following DASH is learning what a correct portion size is. For example, one serving of meat is about 3 ounces, no larger than a deck of cards. And one serving of a vegetable is the size of a computer mouse. Portion management is one of the worst problems for American overeaters. Food scientist Brian Wansink of Cornell University has conducted studies suggesting that we tend to eat whatever's put in front of us, regardless of its size. In one experiment, he gave two different-size popcorn bags to theatergoers, and those who received the large size ate 45% more. In another study, he served tomato bisque to a group of college students, but underneath half of the bowls was a long tube that refilled the dishes as they ate. When questioned afterward, the two groups said they felt equally full, but those with the refilling bowls had consumed 71% more. His suggested antidote? Serve yourself 20% less. And if you're at a restaurant, leave that same amount on your plate.
Portion size used to be something that the Williams sisters of San Diego simply didn't think about. Every Sunday at their family dinner, they would fill their plates with too many indulgences and too few vegetables. For birthdays, they would almost finish an entire sheet cake. "I just ate until I couldn't anymore," says Pamela Williams, a 47-year-old administrative assistant. "With diabetes in the family, I know I was on my way." Then the baby of the family, 40-year-old DeJeanette, joined Weight Watchers, a weight-loss program that emphasizes portion control; the other four sisters soon followed. Two years later, they've collectively dropped more than 500 pounds. DeJeanette personally has lost 147 pounds. "I just feel incredible," she says.
The portion doctrine dovetails nicely with America's latest food obsession, "intuitive eating." The concept is exceptionally simple: Eat when you're hungry, and stop when you're full. There are now multiple books on the topic and research studies examining the possibilities. "It's starting to become a movement," says Andrea Giancoli, spokesperson for the American Dietetic Association. "I have been telling people that for years."
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Pages in This Report:
· Introduction
· Exercise
· Vacation
· Work Stress
· Sleep
· Diet
