The title of my post may have you thinking that this is a review of a diet book for kids or that I am advocating this genre of books. I assure you that is the opposite of what this is about. I rarely get into controversial topics on my blog, but I couldn’t let this one go by without expressing my opinion.
Earlier today on Twitter I saw a retweeted post by a couple of tweeps I follow who advocate for positive body image. The post was about an article on The Women’s Blog of the Guardian website, “A diet book for six-year-old girls: the worst idea ever?” Before I even read the article I agreed with my fellow tweeps that a diet book for kids is terrible. Then I clicked through and read the article and was even more appalled.
According to the blog post, the forthcoming book, “Maggie Goes On a Diet” by Paul A. Kramer is aimed at six to twelve year old girls — the perfect age for girls to develop eating disorders, which will no doubt be further exacerbated by books like this. The book is about a teenage girl who “is transformed from being overweight and insecure to a normal-sized teen who becomes the school soccer star.”
I have so many problems with this that I don’t even know where to start. First of all, the cover of the book shows the young “overweight” girl holding up a party dress in a mirror, and the reflection back at her is a skinnier version of herself. No wonder we have a society filled with women with body dysmorphic disorder. Second, the fact that the blurb about the book says that the girl goes from being “overweight and insecure” to “normal-sized” and the “school soccer star” implies that to be a star you have to be a so-called “normal” size — whatever that is. That’s some way to build confidence in pre-pubescent girls who will be going through size changes any day.
I can only imagine the kind of parents who would buy this book for their daughters, and I would hope that they seek out some help and think twice before doing so.
What do you think about this book? Please share your opinions!
Should chocolate milk be banned from schools? That’s the topic of a heated debate going on in the school system these days. Until now I haven’t opined on this subject, but recently I received some new information based on scientific studies that has made me decide it’s time to share some facts and my opinion.
Schools that have banned or are considering banning chocolate milk are doing so because they think eliminating a source of added sugars will lower childhood obesity rates. In a recent YouTube video, cardiologist Dr. James Rippe has weighed in on the issue of banning flavored milk and he also clarifies some misconceptions about high fructose corn syrup (HFCS), one of the types of added sugar used in flavored milk. Here is a summary of some of his main points:
- There are no studies that link the consumption of chocolate milk with childhood obesity.
- There are studies that show chocolate milk consumption is correlated with total milk consumption. A recent study that reviewed previous studies on this topic1 showed that when chocolate milk was banned, milk consumption decreased immediately by 35 percent and there was a corresponding decrease in calcium and vitamin D levels. Both calcium and vitamin D are critically important nutrients for bone building at school age when children need it the most.
- Whether chocolate milk contains HFCS or sucrose (table sugar) makes no difference. A sugar is a sugar. HFCS is sugar made from corn and table sugar is made from sugar cane or beets. They both have the same number of calories, the same level of sweetness, and our bodies metabolize them the same way.
- The Dietary Guideline recommendation for milk and dairy consumption is three servings a day. Currently only one-third of boys and one-fifth of girls are getting that recommended amount.
At the end of the day, I think there is enough evidence to show that banning chocolate milk has the potential to do more harm than good for children. As with all foods, I believe chocolate milk has a place in the diet of children and adults in moderation. Making something completely off-limits sends the wrong message to children. Let’s teach them portion control and balance, rather than restriction.
Disclaimer: I am a consultant to the Corn Refiners Association (CRA); however, all statements and opinions are my own.
1Patterson J, Saidel M. The removal of flavored milk in schools results in a reduction in total milk purchases in all grades, K-12. J Am Diet Assoc. 2009; 109,(9): A97.2.
By Megan Kian
A recent NY Times article, “Food With Health Benefits, or So They Say” (May 14, 2011), questioned the role of functional foods in our increasingly health conscious society. What exactly are functional foods? They are foods that claim to have a health-promoting or disease-preventing property beyond the basic function of supplying nutrients. For example, yogurts that claim to help regulate your digestive system or cereals that claim to help support your child’s immunity are functional foods.
The issue with functional foods is the accuracy of the health claims. Although companies are legally allowed to make these health claims (as long as they are supported by some sort of scientific evidence), you still have to wonder how truthful they are. It seems that many of the declarations companies make are just advertising ploys to increase sales of these foods. The best way to shop for healthy food in the supermarket is to take these claims with a grain of salt, read the fine print on labels, and stick to what you know is good for you.
What do you think of functional foods?
This week’s health news has been buzzing with the Consumer Reports diet rankings. The results were quite surprising to many of us in the nutrition field – the top five diets are:
- Jenny Craig
- Slim Fast
- Weight Watchers
- The Zone
- Ornish Diet
Interestingly, Jenny Craig came out on top based on a Journal of the American Medical Association study from last October that showed 92 percent of Jenny Craig clients stayed on the program for 2 years. What Consumer Reports didn’t seem to take into account, is that the participants in the study didn’t pay a penny for the program – the researchers paid for all the expenses, which are quite hefty. The program, which includes an annual fee and the cost of all the food, can cost a couple thousand dollars per year. I highly doubt that 92 percent of the participants would have stayed on the diet for as long as they did if they were paying for it themselves.
The fact that Slim Fast, which involves drinking a shake for breakfast and lunch and having a 500 calorie dinner, came in second is also mind-boggling to me. In fact, of all the programs listed I would have thought Weight Watchers would have come out on top.
The truth is, I don’t advocate for any of these diets. I encourage people to eat balanced meals filled with vegetables, fruit, lean protein, healthy fat, and complex carbohydrates. And the food they eat should be nutritious and delicious. An occasional treat is also ok as long as it’s in moderation. This is the foundation of a healthy diet; restriction, packaged foods (especially for all meals everyday), shakes, and meal replacement bars are not.
One component of some of these diets that I do recommend is support. Whether it’s visiting a registered dietitian once a week, calling a friend for encouragement, or going to a support group, if you’re looking to lose or maintain your weight, having the support of others will help you reach your goal.
What do you think about the Consumer Reports diet rankings? Do you believe in diets?
It’s May, and that means that it’s finally starting to feel like summer and it’s National Mediterranean Diet Month! What a great time of year to sing the praises of a lifestyle that has been shown to reduce the risk of chronic diseases and improve brainpower.
The Traditional Mediterranean Diet consists mainly of fruit and vegetables, whole grains, olive oil, fish, beans, nuts, herbs and spices, small amounts of dairy, and red wine (sounds a lot like what I recommend!). In 1993, Oldways, a Boston-based non-profit that develops consumer-friendly health-promotion tools including the Whole-Grain Stamp, introduced the Med Diet Pyramid. The pyramid was based on the dietary traditions of Greece and southern Italy when the rates of chronic disease were among the lowest in the world, and adult life expectancy was among the highest. The pyramid was updated in 2008 and is very much in line with the recently released 2010 Dietary Guidelines.
As you can see, physical activity and enjoying meals with others are the foundation of the pyramid, which shows just how important they are to a healthy lifestyle. Fruit, vegetables, whole grains, legumes and beans, olive oil, nuts, seeds, and herbs and spices take up the most space of the pyramid, indicating that the majority of your diet should include those foods (have you heard my tip about making half your plate fruits and vegetables?!). Next in line: fish and seafood, a group of foods that are also emphasized in the 2010 Dietary Guidelines. Poultry, eggs, cheese, and yogurt should be eaten in moderate portions, and meats and sweets are occasional treats. Check out the Oldways website to get a detailed list of foods consumed on the Mediterannean Diet and learn more about National Mediterranean Diet Month.
Over the next couple of days, Nutritioulicious intern Jo will be sharing some Mediterranean dishes she recently cooked up!
What are some of your favorite foods that fit the Mediterranean Diet?
Disclaimer: I was not paid to promote Oldways or the Mediterranean Diet. All opinions are my own.
Photo Credit: Oldways
Tonight starts the eight-day long Jewish holiday of Passover, during which one may not eat chametz — the collective name for leavened products containing wheat, barley, oats, rye, or spelt.
Last Passover I told you about matzo – the unleavened bread that Jews eat over the course of the holiday. Over the years, supermarket shelves have become stocked with more and more foods that are Kosher for Passover, including noodles and rolls (generally made out of potato flour). One item that was approved for Passover and has become popular over the past few years is quinoa.
As quinoa has risen in popularity, rabbinical authorities realized that it is a Kosher for Passover grain — very exciting news for Jews who knew about quinoa and all it’s virtues. I for one was thrilled with this news — one more food that we can eat on Passover to avoid the monotony of matzo and potatoes.
I’ve mentioned quinoa before, but never really shared all of its benefits. Here are some facts about quinoa:
- It’s an ancient grain (like einkorn), although it is actually a seed related to leafy greens like spinach and Swiss chard.
- It’s the only grain that is a complete protein, meaning it contains all of the essential amino acids you need.
- It’s high in fiber and a very good source of the minerals manganese, magnesium, and iron.
- It’s gluten-free.
Interestingly, there was an article in today’s NY Times questioning whether quinoa is in fact Kosher for Passover. The reason for the debate? Some Rabbis say that some quinoa grown in Bolivia (where it originates) is harvested with wheat and corn (two forbidden foods on Passover) so there may be some particles mixed into the packaged quinoa. To me, this debate calls to mind a bigger issue: whether the quinoa is in fact gluten-free —
an important, potentially life-threatening concern for people with celiac disease or wheat and gluten allergies.
To be 100% certain that you are getting gluten-free and Kosher for Passover quinoa you must read the labels. According to Rabbis who approve quinoa for Passover, the two brands that are given thumbs up are Ancient Harvest Quinoa and Trader Joe’s brand. So stick with these if you’re observing the holiday and/or following a gluten-free diet.
What do you think about quinoa? Do you like it?
Yesterday Jennifer Huget wrote an article “Enough with the ‘fat talk’” in her health column of The Washington Post (Time Magazine also spoke up on the subject). What prompted the article was a new study from the journal Psychology of Women Quarterly, “If You’re Fat, Then I’m Humongous! Frequency, Content, and Impact of Fat Talk Among College Women.” In the study, 93% of the women examined (all of whom were a normal weight) engaged in “fat talk” and the most common response of women to other women who engaged in fat talk was to convince the friend that she was not fat.
I don’t know about you, but I have been witness to many women (and some men) engaging in “fat talk” all too often. Sometimes I hear it at the dinner table when someone says “I shouldn’t have eaten all that bread, I’m going to regret it when I step on the scale in the morning” and sometimes I just overhear a group of girls talking about their workouts (or lack thereof) and that they need to go on diets. The example Huget gave in her column is one I hear often as well. Does this sound familiar to you?
Girl A: “I look so fat in these jeans”
Girl B: “No you don’t, you are so skinny. Look at me!”
Girl A: “You cannot complain – you’re a stick”
Girl C: “Both of you shut up, I’m the fat one here”
Personally, I’ve had enough of hearing groups of fit-looking women (and men) talk about their weight, what they should or shouldn’t be eating, and how much or little they exercise in a deprecating manner. The worst response to comments like these is to try to convince your friend that she’s wrong. Most people who make these comments are doing so to get positive reinforcement that they look great, and if they do in fact feel bad about the way they look or feel or if they aren’t as healthy as they could be, telling them they look great won’t help.
Instead of saying “don’t be silly” or “no you’re not” answer their comments by asking them what’s making them feel that way? Or what do they think they can do to improve how they feel? Turning the conversation into a dialogue instead of a game of ping-pong will do more good for you, your friends, and all women.
Do you engage in “fat talk?” What do you think when you hear people engaging in “fat talk?” If you don’t like all the “fat talk” become a fan of Fat Talk Free on Facebook!
Posted in Behavior Modification, Nutrition News
Tagged end fat talk, fat talk, fat talk free, Jennifer Huget, jessica fishman levinson ms rd cdn, nutritioulicious, registered dietitian jessica fishman levinson, The Washington Post, Time Magazine, women's health
By Megan Kian
As Jessica shared with you last year, National Nutrition Month® is a campaign created by the American Dietetic Association that serves to inform and educate the public about forming healthy eating habits.
Since its start in 1973, NNM® has had several themes, including “Eat Smart, Stay Healthy” in 2004, “Eat Right” in 2009, and “Nutrition From the Ground Up” in 2010. This year’s theme, “Eat Right with Color,” is about helping people obtain the nutrients they need from colorful foods.
When “Eating Right with Color” your meals should be filled with an array of color, the majority of which should come from fruit and vegetables. (Yellow cheese sauce isn’t what we’re talking about!) For example, some of the fruits and vegetables featured in the “Eat Right with Color” logo (shown above) are watermelon, yellow peppers, carrots, and avocado. But fruit and vegetables aren’t the only colorful foods you should have on your plate. You can get brown and tan foods from whole grains, white foods from white meat poultry and eggs, and orange foods include salmon and trout. This year’s theme is perfectly timed with the release of the 2010 Dietary Guidelines, which emphasize filling half your plate with fruit and vegetables, increasing whole grains, and consuming more seafood.
Join the fun and check out the ideas and activities the American Dietetic Association put together to help you “Eat Right with Color.”
How are you eating right with color?
Posted in Nutrition Education, Nutrition News, Nutrition Tips
Tagged American Dietetic Association, colorful foods, dietary guidelines, eat right with color, fruits and veggies, jessica fishman levinson ms rd cdn, National Nutrition Month, nutritioulicious, registered dietitian jessica fishman levinson, whole grains
This week is National Eating Disorders Awareness Week (February 20-26, 2011). Around this time last year I told you about NEDA and the importance of raising awareness about these serious, life-threatening illnesses. Unfortunately, rates of eating disorders are on the rise, especially in children and adolescents.In the last decade, hospitalizations for eating disorders more than doubled for children under 12 years. And here are some more statistics:
- 0.5 percent of adolescent girls in the US have Anorexia Nervosa (AN)
- 1-2 percent of adolescents meet the criteria for Bulimia Nervosa (BN)
- 0.8-14 percent of eating disorder patients have Eating Disorder Not Otherwise Specified (EDNOS)
- Up to 5-10 percent of eating disorder cases are in boys
Scary to think that there are so many children and tweens suffering from eating disorders when most of the time all we hear about is the opposite side of the spectrum – childhood obesity.
So what could be causing this rise? It’s a good question and one that needs to be further researched, but here are some of my hypotheses:
- Puberty is happening earlier and eating disorders are very often activated by puberty.
- Pediatricians are getting better at diagnosing eating disorders.
- Mothers of children and tweens grew up with an overemphasis on thinness, which is getting passed on to their children.
- The focus on childhood obesity is creating a fear of gaining weight.
- Cues to be concerned about weight and appearance are being delivered at younger ages.
- Parental feeding styles impact children’s food intake. Children are more likely to be over- or underweight when their parents tell them to “clean their plates.”
Regardless of why the rates of eating disorders are rising, something needs to be done. More nutrition education in schools, greater parental involvement in children’s lives, and acceptance of children of all shapes and sizes are just some of the ways to make a difference.
If you live in New York City, watch NY1 the week of March 13th to see me interviewed on this very topic!
What do you think is causing the rise in eating disorders? How do you help create eating disorder awareness?
Posted in Nutrition Education, Nutrition News
Tagged anorexia, bulimia, eating disorders, eating disorders in children, EDNOS, feeding styles, jessica fishman levinson ms rd cdn, national eating disorder awareness week, nutritioulicious, registered dietitian jessica fishman levinson, tweens