No one diet is right for everyone

Can You Count on Popular Diet Programs to Lose Weight?

Originally posted on SplendaLiving.com

I once had a client say to me that she wanted to lose weight, but she just hadn’t found the right diet yet. She went on to explain that she had tried many popular diet programs over the years, but none of them ever worked for her. When I probed further to find out what she did and didn’t like about the diets she tried, I discovered she had successfully adopted several new eating behaviors from each one. What she didn’t realize was that she was customizing her approach to healthier eating habits with each change she made, and creating a plan that would work for her for over the long run.

If you’re hoping to start the New Year off by making a resolution to lose weight, there are many things you can learn from all of the popular diet programs out there. While you may not be able to adhere to all of the recommendations, all of the time, any change you make that improves what and how much you eat – and that you can stick to – is a win for you!

Over the years I have had clients tell me they started to eat breakfast regularly after being on a popular diet, even though they dropped the rest of the plan. Others have said they started using a no-calorie sweetener, like SPLENDA® Brand, instead of sugar as part of a diet program and continued using it long after giving up on the rest of the plan. And then there are those who formed the habit of eating a salad before dinner each night, or bringing a piece of fruit to work to snack on in the afternoon every day, even though they skipped the rest of the “rules”. These are all success stories in my book.

Read on to see how you can take what you need from the most popular weight loss diets while leaving behind what you don’t.

What are the Best Diet Programs or the Best Weight Loss Diet?

Numerous well-controlled studies designed to compare the effectiveness of different weight loss diets with different compositions of fat, protein and carbohydrates, have found they all result in weight loss if you stick to them. Initial rates of weight loss vary from one plan to another, but over time they even out to about the same number of lost pounds as long as you keep following the rules. Of course, once you stop following the rules, some or all of the weight is regained.

Some of the riskiest diet plans are those that promise quick weight loss. Tempting as they may sound, they do not result in weight loss that lasts. And they often have more extreme food restrictions that can lead to nutritional imbalances. This is not a solution even for the short term.

To avoid diet lapses and weight gain you need to establish some new eating habits that are compatible with your way of life, yet make it possible to maintain a healthier weight. The best way to figure out what approach will work for you is to consult with a registered dietitian/nutritionist or other qualified health professional. If that is not an option, use the steps below to rate the popular weight loss diet plans.

3 Steps to Evaluate if a Popular Weight Loss Diet is Right for You

  1. The first thing you should do to evaluate any weight loss program is check out the food or meal replacement products you’re expected to eat. If you don’t like, can’t easily buy, don’t know how to prepare or can’t afford most of the recommended foods, then don’t even consider starting the diet. If, however, there are foods you have tried and liked but don’t regularly eat, like beans or fish, you may have to up your game to include them more often. If the plan is based on buying special foods or meal replacement products, ask yourself if that’s a sustainable option for you.
  2. The next thing to do once you’re satisfied with the foods you’re allowed or expected to eat is to see if there are any “forbidden” foods. Now ask yourself: could you live without them for the rest of your life? If entire food groups are omitted, such as grains or dairy, it may be best to keep looking for a more balanced plan.
  3. After you find a plan that is a good match for your food preferences, look at the recommended eating schedule to see if it fits in well with your daily routine. There is no point in starting a plan that expects you to eat every two hours or have your main meal at midday or stop eating by 6pm if that’s not possible for you. You will also want to know what other activities you’ll have to fit into your life, like exercising, attending meetings or completing records, and make sure those requirements are realistic for you.

There is no one weight loss diet that is right for everyone, so make it your goal to adopt healthier eating habits that are right for you and can last a lifetime.

 

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 
Reference:
Sacks FM, Bray GA. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med 2009; 360:859-873; DOI: 10.1056/NEJMoa0804748

 

 

Eating low energy density foods can keep you satisfied longer

Strategies to Ward Off Hunger While Trying to Lose Weight

This post originally appeared on SplendaLiving.com.

If you’re looking ahead to the New Year and dreading the thought of starting another weight loss resolution that will leave you feeling hungry all the time, you may want to check out the concept of “Volumetrics”. It’s all about feeling full while trying to lose weight. Imagine being satisfied at the end of each meal, and between meals, with no hunger pangs to derail your commitment. Now that’s a diet you can stick to for life!

Volumetrics was developed by Barbara Rolls, Ph.D., Professor of Nutrition at Pennsylvania State University. Based on her research on meal plans made up of different types and amounts of foods, she found that eating more foods with “low energy density,” rather than ones with a “high energy density,” can help you lose weight without feeling hungry.

What is Energy Density?

The energy density of a food is the number of calories (“energy”) in a certain amount of that food. Foods with a high energy density have more calories by weight than foods with a low energy density. Since we tend to eat the same amount of food each day, Dr. Rolls proved that by choosing foods with a lower energy density we could eat the same volume of food and lose weight without feeling deprived.

The biggest difference between the foods with high energy density compared to those with low energy density is their water content. Water has no calories, but does add weight to foods, so foods that are mostly water, like fruits and vegetables, have relatively low energy density. For example, 16 ounces of carrots have roughly the same number of calories as one ounce of peanuts; however, eating 4 large carrots weighing one pound is more filling than eating 28 peanuts that weight one ounce.

Another way to see how water content affects energy density is by comparing fresh fruit to dried fruit. If you have a dish with 20 fresh seedless grapes in it, they will weigh about 100 grams and contain 70 calories. When the water is removed from those grapes to make raisins they will shrink in weight to just 8 grams, and fill less than one tablespoon, but still contain 70 calories.

Adding more fruits and vegetables or liquids to recipes for soups, stews and casseroles is a way to make those dishes have a lower energy density, along with reducing the amount of fat they contain. When you do that, if you eat the same portion you are used to having, it will provide fewer calories yet leave you feeling satisfied.

High Energy Dense Foods

Foods high in fat tend to be the most energy dense, regardless of whether the fat is naturally occurring – as it is in certain cuts of meat, nuts and regular cheeses – or is added during preparation. I always like to remind my clients that one slice of bread with a tablespoon of butter has about the same number of calories as two slices of the bread without the butter. The question they have to answer is, “Which one will fill you up more?”

The key to including these higher fat/high energy dense foods in your Volumetrics diet is to combine smaller portions of them with low energy dense foods. Good examples are blending chopped mushrooms into your ground beef for burgers, sprinkling toasted nuts on a salad rather than eating them out of hand, and pairing an ounce of cheddar cheese with an apple instead of a stack of crackers.

What about Beverages?

Most beverages are more than 90 percent water so they have low energy density, even if they are relatively high in calories. However, Dr. Rolls’ research found that drinking more beverages, even plain water, does not provide the same satiety as eating low energy dense foods. The main reason to include plenty of water and low calorie beverages in your plan, like those sweetened with SPLENDA® Sweeteners, is to satisfy your thirst so you don’t confuse it with hunger. And it’s a valuable way to avoid adding unwanted calories from higher caloric drinks.

Here’s wishing you a very healthy and happy 2017!

 I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 

References:

National Center for Chronic Disease Prevention and Health Promotion. Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger

U.S. News and World Report Best Diets Ranking 2016. Volumetrics Diet

 

Tips top pack healthy lower sugar lunches for kids

Back to School: Packing a Healthy Lunch

This blog was originally written for CalorieControl.org. You can read that  post here.

If you’ve stepped into an air-conditioned store to get out of the August heat, then you know retailers are all stocked up to help us get our children ready to go back to school. Everything from highlighters to hand sanitizer is on the shelves to satisfy the “must have” list for kids in every grade. I recall one of the biggest back-to-school decisions my sons made each year was finding just the right lunch box they could carry with pride into the cafeteria. Having their favorite superhero on the outside was all that mattered to them!

What goes inside all those carefully selected lunch boxes has taken on greater significance over the last 16 years since September was first declared National Childhood Obesity Awareness Month. It was launched to focus attention on the need for kids across the country to lead healthier lives and prevent the early onset of obesity. Providing our children with a balanced and nutritious midday meal is an important way we can do just that.

Feeding Kids Right for Success in School and Life

Children need to be properly nourished to reach both their physical and intellectual potential. Even when they look fit and appear to be thriving, an inadequate diet can set the stage for future health problems. Eating well-planned meals and snacks each day is one of the best ways to ensure that all of the essential nutrients children need for growth and development are being consumed.

The routines of the school day provide an ideal way to help children form good eating habits that can last a lifetime. Starting with breakfast – either at home or in school – kids need to refuel their bodies in the morning after the overnight fast and get key nutrients that will make them ready to learn. A mid-morning snack also may be needed by younger children, or a breakfast split into two parts, to carry them over until their next meal.

When the lunch bell rings at school it’s time for kids of all ages to eat something nourishing, socialize with friends and, hopefully, get some physical activity. Sitting behind a desk all day is not good for children or adults, so taking advantage of this, and every other opportunity to get up and move around is perfect practice for a healthy lifestyle.

By the time the school day ends, most children are hungry and thirsty. That’s a good time to offer them nutrient-rich foods and beverages to replace any they may not have eaten at breakfast or lunch rather than letting them fill up on less nutritious snacks. Some popular options include cut-up vegetables and hummus, whole wheat crackers and cheese or a fruit smoothie made with yogurt. The goal is to reenergize and rehydrate them for their afternoon activities without letting them get too full to eat their dinner.

Making time to eat with your children each evening can provide one of the biggest boosts to their well-being, regardless of what is served. Research reported in the Family Dinner Project indicates children who eat with their family have higher self-confidence, better grades in school and lower rates of obesity among other benefits. Getting them involved in meal planning and preparation adds to their success by teaching them skills they will need the rest of their lives.

What About Weight Gain in Children?

Preventing unwanted weight gain in children requires that they get enough calories to support normal rates of growth and physical activity, but not much more than that. It is a delicate balance that must be adjusted to meet their changing needs, such as when their activity level slows down after their regular sport season ends.

Replacing some of the added sugars in your child’s diet with a low-calorie sweetener, like aspartame, is one way to reduce unneeded calories and make many of the foods and beverages you want them to eat and drink more enjoyable. Lower calorie, reduced fat and/or sugar-free products can also be substituted for their regular counterparts to help create more balanced menus. (See examples in the chart below.)

Making Healthy Meals and Snacks Part of Your Back-to-School Plan

While plenty of attention goes into making sure the first packed lunch of the year a good one, it’s important that every lunch is as good as the first. One way to do that is to create an idea board—like a Pinterest board—to use as a template for packing lunches. Start by drawing a grid similar to the one illustrated, and then let your child list items under each food group heading that he or she likes, will eat in school and can be easily assembled each day. Remind your children they don’t have to limit themselves to “traditional” lunch foods as long as the items belong in the designated group.

You can see sample foods found in each group on ChooseMyPlate.gov along with the recommended daily servings for children of different ages and the suggested portion sizes. Following the My Plate Daily Checklist will allow you to see how many calories your child needs each day and how to be sure they are getting all of the nutrients they need in their meals and snacks, without exceeding their recommended caloric allowance.

Once the chart is completed lunches can be packed using any combination of foods from each list as long as your child will eat them. All you have to do is make sure the items on the chart are on hand at the start of each week!

Sample School Lunch Planning Chart with Lower Sugar Options

low sugar menus

Dieary patterns are more important to health than fad diets

The Hottest New Diet Isn’t a Diet at All

Meet the dietary pattern, a style of eating with a proven record of success.

This post was originally written as a guest blog for Health.USNews.com

Diets are out; dietary patterns are in – at least, that’s what the 2015-2020 Dietary Guidelines for Americans seems to say.

That’s big news for those of us who like to incorporate the report’s nutrition advice into our personal eating habits when it comes out every five years. This time, the government suggests we abandon diets that glorify or shun single foods and nutrients (think butter, eggs, fat and fiber – past years’ targets) and shift our attention to overall eating patterns, or the sum total of what, how often and how much we eat, as well as what we eat it with.

Why the move away from “good food/bad food” diets? For one, nutrition science is continually evolving and we are learning from our mistakes. Back in the 1980s, for instance, the guidelines told us to cut back on “bad fats” to lower our risk of heart disease – the No. 1 cause of death for Americans. But people who followed that recommendation filled the void on their plates with simple carbohydrates, such as pasta, bagels and fat-free cookies. In time, we learned those foods weren’t any better for our hearts (or waistlines) than the high-fat fare they replaced.

So in 2000, we tried again. The guidelines issued that year redeemed fats – as long as they were “good fats.” This recommendation was based on newer research linking populations that regularly ate olive oil, avocados and almonds with a lower incidence of heart disease. We followed suit, dipping our bread in olive oil, adding sliced avocado to our burgers and making almonds our go-to snack. But so far, the only thing that has improved is sales of those foods. Our single-minded pursuit of the perfect food (or fat) to fight heart disease has kept us from seeing everything else that contributes to its lower rates in people with different dietary patterns.

Now, after spending more than two decades rationing just three eggs into our weekly menus, we’re being told cholesterol isn’t as bad for us as we once thought. Does that mean it’s time to order the broiled lobster tail with drawn butter to celebrate?

Not so fast.

What it means is precisely what the latest Dietary Guidelines concluded: When it comes to diet, the whole is greater than the sum of its parts. Put another way, when you eat foods together, their health benefits are greater than a single food could produce on its own. For example, eating eggs every day can lower your risk of heart disease if you are also eating plenty of vegetables, beans, nuts, seeds, fruits, whole grains, fish and olive oil. On the other hand, eating eggs every day along with regular servings of fatty meats, refined grains and excess sodium from highly-processed foods can increase that risk. That’s because the connection to heart disease isn’t just about the eggs – it’s also about everything else we consume with them.

Another advantage of adopting a healthy dietary pattern is that the benefits are cumulative, like compounded interest. So, people who have been eating a Mediterranean-style pattern all their lives, for instance, get an immediate return on investment by meeting their nutritional needs early in life to support optimal growth and development. Later, they receive a long-term dividend by preventing, or greatly reducing, their risk of suffering from the noncommunicable diseases of adulthood, such as arthritis, osteoporosis, macular degeneration and the ubiquitous heart disease. But this payoff requires making consistent contributions to your healthy eating plan, just like building retirement wealth depends on making consistent contributions to your 401K. Both are more effective the sooner you get started.

Choosing a healthy dietary pattern over a diet also leaves more room for the occasional holiday food exemption. (Sorry, but weekends don’t count as “occasional.”) That approach is different from the can-eat-can’t-eat diet style, in which we’re open to every loophole that might give us a free pass. Have you ever rushed off to work without eating breakfast so you feel entitled to partake in the office pastries? How about arriving home from work too tired to chop vegetables, so you eat pizza (without a salad) for dinner? What about the Sunday you finally get the whole family together for brunch and end up eating eggs benedict and a Belgian waffle to celebrate? You get the picture: Food choices can change with the seasons, but a dietary pattern remains the same.

Convinced yet? If so, the highly regarded Mediterranean and DASH  plans are a great place  to start. Those patterns offer the best of what is known about the food-health connection when put together right, so you won’t have to upgrade to something new in another five years. You also won’t have to worry about getting caught up in the next fad diet that promises to solve all your health and weight issues because history has shown us they don’t work in the long term. Think gluten-free, low-glycemic index, high-protein, low-carb, antioxidant-rich, paleo and probiotic diets, to name a few. It’s time to move on something more sustainable.

You can start transitioning to a healthier pattern by following some of these simple tips. The goal is to make the right choice a habit so it becomes your default option.

  • Eat at least one piece of whole fruit daily.
  • Order “whole wheat” as your bread choice for sandwiches, toast and pizza crust.
  • Choose fish over meat or poultry for an entree at least once a week.
  • Drink one full glass of water with each meal.
  • Add a layer of fresh or grilled vegetables to every sandwich.
  • Use nuts or seeds instead of croutons on salad.
  • Make chili with more beans and less (or no) meat.
  • Have brown rice with all Chinese takeout.
  • Include some vegetables whenever you grill.
  • Use Greek yogurt instead of sour cream in cooking and baking.
  • Make your meat portions no larger than the palm of your hand.
  • Choose vegetables to top pizza, fill an omelet, stuff a potato or stretch a soup.
  • Keep hummus, salsa and sliced vegetables on hand as your go-to snack.
  • Be more inclusive of fruits and vegetables by including fresh, frozen, canned and dried varieties in your repertoire.

Robyn Flipse, MS, MA, RDN, is a registered dietitian nutritionist and cultural anthropologist who has spent her 30-plus year career counseling, teaching and writing about food, nutrition and health. Her passion is communicating practical nutrition information that empowers people to make the best food choices possible in their everyday lives. You can read her blog at www.EverydayRD.com and follow her on Twitter at@EverydayRD.

Use low caloire sweeteners to reduce added sugars in the diet

Hitting the Sweet Spot in the Dietary Guidelines for Americans

Savor the Flavor for National Nutrition Month

National Nutrition Month Savor the Flavor

Use National Nutrition Month to make progress towards meeting the goals of the new Dietary Guidelines for Americans by reducing the added sugars in your diet

If you’re a numbers person you’re going to love the news in the latest edition of the Dietary Guidelines for Americans (Guidelines) about the amount of added sugars we can include in our diets. If you don’t like mathematics or tracking everything you eat, the news is dreadful.

The Guidelines say we should limit our added sugars to no more than 10 percent of our total calories as part of a healthy eating pattern. To figure that out we need to record the calories in everything we eat and drink all day so we can find the total calories we consume, and then take 10 percent of that to know how many calories we can devote to added sugars. Once we have that number we must divide it by 4 to determine the number of grams our added sugars can weigh, or we can divide the sugar calories by 16 to calculate the number of teaspoons we can have.

Now all we have to do is keep track of those grams and/or teaspoons of sugar, along with all the calories, to be sure we don’t exceed our daily allowance. And don’t forget to reserve some of your “sugar allotment” if you have a special occasion coming up that might include a decadent dessert. You need to budget for that.

What’s Missing from the Sugar Reduction Strategy?

A thorough reading of the 300+ pages of the 2015-2020 Dietary Guidelines for Americans, released in early 2016, did reveal a few shortcuts to these calculations, but the results won’t be as accurate. The “strategies” offered to help us reduce added sugars from our beverages are to simply omit the sugar, choose unsweetened drinks or ones containing less sugar, have sweetened drinks less often or have them in smaller portions.

The only strategies on how to reduce added sugars from grain-based desserts (cakes, pies, cookies, brownies, doughnuts, sweet rolls, and pastries) or dairy desserts (ice cream, frozen yogurt, pudding, and custard) are equally imprecise. The Guidelines suggest “limiting or decreasing portion size” or choosing the unsweetened or no-sugar added versions.

Given these options you’ll be out of luck if your menu tonight includes a garden salad with French dressing, grilled chicken with barbecue sauce and a side of baked beans, a tall glass of fresh squeezed lemonade and some homemade blueberry crisp for dessert. You’d be getting more than 25 teaspoons of added sugars in that meal, even with modest portions, and that’s more than double the amount most of us can include in our daily diets.

That just doesn’t seem right and it doesn’t hold true to another key message in the Guidelines that states, “Any eating pattern can be tailored to the individual’s socio-cultural and personal preferences.”

What’s missing from these “strategies” are ways to use high-intensity sweeteners (also known as sugar substitutes or artificial sweeteners), or products made with them, to replace some of the added sugars in our food and beverages so we can retain the sweet taste that is such an integral part of our eating experience.
What the Guidelines do say on the subject is:

“High-intensity sweeteners that have been approved by the U.S. Food and Drug Administration (FDA) include saccharin, aspartame, acesulfame potassium (Ace-K), and sucralose. Based on the available scientific evidence, these high-intensity sweeteners have been determined to be safe for the general population.”

Why not recommend high-intensity sweeteners as a guaranteed way to reduce added sugars in the diet? Every time they are used in a food or beverage they can reduce our total added sugars consumption while providing the sweet taste we want. Instead, we are being asked to give up or use less honey in our tea, syrup on our pancakes and jelly with our peanut butter.

Replacing some of the added sugars in our diets with high-intensity sweeteners is a “strategy” that can produce big results without doing all that math. Substituting one can of diet soda for a can of regular soda automatically eliminates 10 teaspoons of added sugars from our day no matter what other changes we may make. Using a yellow sugar substitute packet instead of sugar in three cups of coffee a day removes six teaspoons of sugar from our tally. Preparing blueberry crisp with a sugar substitute deletes a cup of sugar from the recipe.

There are many other food and beverage choices we must also make to meet the goals in the Dietary Guidelines for Americans. Having the chance to enjoy a little sweetness in our meals will make them easier.

About the author: Robyn Flipse, MS, MA, RDN is a registered dietitian nutritionist and cultural anthropologist with over 35 years of experience specializing in food, nutrition and health communications. She is a consultant to several food and beverage companies, including the Calorie Control Council and Heartland Food Products Group. She is author of the blog “The Everyday RD” and tweets as @EverydayRD.

This blog was originally written for FoodConsumer.org. You can read the original post here.

Taxing soda can't fix a poor diet

Can We Tax Our Way to Better Diets?

If your kids aren’t doing well in school, do you tell them they just have to give up video games and they’ll do better? Of course not! Even if they never played another video game for the rest of their lives, they’d still have to read books, complete assignments, and pass tests to attain those better grades.

The same is true for improving the quality of our diets or losing weight. It can’t be done by asking people to give up foods and beverages they enjoy, like soda. That’s simply not sustainable. A healthy and balanced diet requires eating the right foods in the right amounts and in the right frequency to get the desired results, with or without soda and other sugar-sweetened drinks.

The amazing thing about a well-planned diet, matched by regular exercise, is that you can actually have the occasional soft drink without “ruining” your health or gaining weight! It’s all about eating the foods that supply the nutrients our bodies need to stay healthy since nothing we remove from the diet can replace them.

While no food or beverage can cancel out the nutritional benefits of the other foods we eat, we can gain weight if we eat too many calories, including those found in the most nutritious foods. That means eating a strawberry-banana smoothie every day that is full of vitamin C, potassium, protein, and calcium can supply more calories than we need and result in weight gain over time. Those excess pounds can lead to obesity, and obesity can increase the risk for hypertension, heart disease, diabetes, and certain types of cancer no matter how many nutrients came with the calories.

So when you hear people blaming sugar-sweetened drinks for obesity or other health problems and propose to tax them or implement warning labels to improve our diets, remind them that’s not how good nutrition works – just like banning video games at home won’t make kids get better grades in school.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

 

Robyn Flipse, Registered Dietitian and Cultural Anthropologist

Meet Health Goes Strong Writer Robyn Flipse

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

REGISTERED DIETITIAN. CULTURAL ANTHROPOLOGIST. FRIEND TO ALL FOODS.

Some say timing is everything, and for me I would have to say that is true when it comes to my chosen profession.  I became a registered dietitian in the 1970s during the food revolution triggered by two books: Rachel Carson’s The Silent Spring and Adelle Davis’s Let’s Eat Right to Keep Fit. (Anyone who has a personal Woodstock story read them both.) Little did I know that what we eat would remain headline news throughout the rest of the 20th century and into the 21st !

My good timing lead to a career bringing diet and health information to a public whose appetite is never satisfied. I have provided hundreds of television, radio and print interviews; presented at international symposia; appeared in national media tours; and created Internet videos to meet the demand for more food and nutrition news.

Even after writing three books and a website column (that became my first blog once the word “blog” was invented), I still had more to say. Then along came the offer to become a blogger for Health Goes Strong in September 2011. I write as The Everyday Dietitian and hope to keep posting until everyone has had their fill!

What I Know Now That I Didn’t Know at 20

Without a doubt, I know that time is more valuable than money. Time is the universal equalizer, and the more of it you have the richer your life will be. In fact, everything I know about eating and exercise comes down to having enough time to put into practice. That is why all of my career decisions have been based on how to spend fewer hours working so I’ll have more time for living well.

Another under-appreciated nugget I learned later in life is that the shoes you wear will determine how fit you’ll be. There are literally millions of steps that go untaken when wearing fashionable, but impractical shoes. Once I figured that out, I never let my footwear keep me from climbing the stairs, parking on the perimeter, or dancing at a wedding. Modern technology is destined to make us all fat and sedentary, but you can fight back with a comfortable pair of shoes.

What I know About Eating That Most People Don’t

Nutrition information does not make people eat better. It just allows them to know more about what’s in their food and how it can affect their health.  Making the right food choices each and every day takes motivation (plus time, skill, and money). Finding your source of motivation to eat well is the key to overcoming all of the cultural distractions that have been blamed for making us fat and unhealthy. Government regulations can’t make unmotivated people eat right, just as seductive advertising can’t keep the motivated from doing so.

Some things I’ve written that you really should read.

Getting Motivated to Eat Right

Beware of Footwear That Can Make You Fat This Holiday Season 

Childhood Obesity: 5 Things Every Parent Should Know 

Learn how fat soluble nutrients can be absorbed when using fat free dressing

Do Fat Free Dressings Block Nutrients in Salad?

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

LEARN HOW FAT SOLUBLE NUTRIENTS CAN BE ABSORBED WHEN USING FAT FREE DRESSING 

Hold the trash! It’s not time to discard all those bottles of fat free dressing you have stored on your refrigerator door just yet.

Yes, a study done at Purdue University did make quite a splash this week with its report you absorb more of the nutrients in your salad if your dressing contains fat, but it didn’t tell the whole story. What we really got was another example of the kind of research that proves why you shouldn’t change your diet based on a single study.

What the Salad Dressing Study Did Find

The researchers wanted to see what type of fat and how much of it produced the biggest change in blood levels of certain fat-soluble phytonutrients. Their study included 29 healthy subjects who had to eat 9 salads containing baby spinach leaves, chopped tomato, and shredded carrots, each with a different type and amount of dressing.

The dressings were made with 3 types of fat: canola oil for its monounsaturated fat, corn oil for its polyunsaturated fat, and butter for its saturated fat. The amount of dressing on each salad provided either 3 grams of fat, 6 grams, or 20 grams. This made a total of nine different salad samples.

After the subjects ate each salad, their blood was tested to measure their absorption of carotenoids. Carotenoids are compounds with names like lutein, lycopene, beta-carotene and zeaxanthin that are found in plants and have numerous health benefits. Because carotenoids are fat soluble, they are better absorbed when consumed and digested with fat.

As expected, higher levels of carotenoids were found in the subjects’ blood after eating salads with the higher amounts of fat. This held true for all three types of fat. The best absorption of carotenoids for the least amount of fat was seen with the canola oil, or monounsaturated fat.

What the Study Did Not Find

The study did not tell us what would happen if you ate other foods containing some fat along with those salads or put some fat-containing foods on them. Good nutrition science says you can use a fat free dressing and still absorb the carotenoids in your salad as long as another source of fat is consumed around the same time.

I have been advising clients for decades that a salad is not a meal unless you add some protein and a greater variety of vegetables than were included in this study. I also know that anyone who tries to get away with eating a plain salad and fat free dressing for a meal will not last long. Fortunately (in this case), the snack they reach for shortly afterwards will probably be high in fat.

So if you like to toss your salads with olives, nuts, avocado or cheese; top them with egg, chicken, salmon, tuna, falafel, steak or bacon; or follow them with lasagna, beef bourguignon or chicken tikka masala, go ahead and use that fat free dressing. Your carotenoid levels will be fine.

 How many different dressings to have in your house?

Tips for parents and grandparents to get kids to eat more vegetables

11 Ways to Get Kids to Eat More Vegetables

This blog was originally written during my 2 1/2 year tenure as a blogger for Family Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

PARENTS AND GRANDPARENTS CAN USE THESE TIPS TO GET KIDS TO EAT MORE VEGETABLES

 Parents and grandparents alike want to know how to get kids to eat more vegetables. It was the number one question my clients asked me when I was a pediatric dietitian over 20 years ago. Since then, the quest to find ways to get more vegetables into children has grown steadily.

I knew we had reached the tipping point after reading the results of a survey done by a major frozen vegetable company a few years ago.  They found parents thought their children had a greater chance of becoming president of the United States than eating 5 servings of fruits and vegetables a day! I can’t find a link to the study, but the results stuck with me.

Are Vegetables and Obesity Linked?

I remember wondering at the time if this was a global problem? Have children around the world suddenly started turning up their noses at turnips? And if so, is there a link between the aversion to vegetables among children today and the growing rates of obesity?

My professional instincts told me it wasn’t that simple. Modern lifestyles have changed dramatically since the dawn of the “Information/Digital Age” in the late 70’s. The impact of all that technology and information has been universal, and rapid.

One could argue that the only reason parents worry about how many servings of vegetables their kids eat today is because they now know how many they should be eating. Technology has added to their  frustration by making an abundant assortment of vegetables available all year round.  All that’s left is getting kids to eat them.

The USDA’s new ChooseMyPlate eating plan did its part by recommending that we fill half our plate with fruits and vegetables at each meal.  Here are some other proven strategies to help your little ones eat like bunnies.

Ways to Get Your Kids to Eat More Vegetables

Imitation. Make sure the child sees you and others in the family eating the same vegetables.

Smile! Ever see someone frowning while licking an ice cream cone?  Children need to see the same expression of enjoyment when you are eating or serving them vegetables.

Repeat exposure. Don’t stop offering them, even if they have been rejected by the child in the past, and don’t stop eating them yourself.

Different textures. Vary the textures (and odors) by serving them raw, cooked, and frozen, such as frozen peas and carrots.

Visual stimulation. Feature different colors and shapes to spark curiosity, such as lima beans, button mushrooms, and baby beets.

Pair with favorites. Vegetables can be put on a pizza, in a dip, or under melted cheese that the child already likes.

Offer any time. Dinner is typically the meal with the most food to eat, so vegetables have to compete with other preferred foods. Make vegetables available at other times of day, especially when kids are hungriest.

Reward the willing. Research suggests a tangible reward or verbal praise can be effective in getting a child to try, and learn to like, a food they are not otherwise motivated to eat.

Change the Name. Some vegetables may have unpleasant associations to a child, such as “squash” and “succotash.”

Let them help. Take them to the grocery store or farm market to select vegetables they’d like to try; let them use age-appropriate gadgets to peel, shred and chop.

Don’t deceive. If you incorporate vegetables in another dish, tell them you made “carrot-tomato sauce” or “carrot-raisin muffins.” They need to appreciate that the vegetables are there, not be wary of them.

 Which list is longer, the one of vegetables you do like or the ones you don’t?

Find plenty of tips and recipes on vegetables from artichoke to zucchini at Fruits & Veggies More Matters

Moderation and good genes provide clues to longevity

Bacon, Soda, and Longevity – What’s the Connection?

This post was written as a guest blog for Americans for Food and Beverage Choice. You can read the original post here.

Did you see the headlines earlier this summer proclaiming the world’s oldest person eats bacon every day? The story caught my attention since bacon is one of those “guilty pleasure” foods we all enjoy, and we now have evidence that a 116 year old woman has been eating it every day!

There are many other things that may have contributed to this woman’s long life, such as her genetic heritage (her grandmother lived to be 117!). She also naps regularly, eats three meals a day and has a loving family.

As with most things in a long life, it’s never that simple – Spoiler alert: bacon is not the key to longevity!

The same holds true for headlines that say drinking soda can cause obesity, type 2 diabetes, or heart disease. What’s missing from those unfounded statements is any evidence from randomized clinical trials to demonstrate cause and effect.

Like longevity, the research on what does cause these illnesses reveals a strong genetic component. They are also influenced by numerous environmental factors and lifestyle behaviors. It’s just not a simple matter of sipping a sugar-sweetened beverage or not. In fact, our overall dietary patterns   matter much more than any single food we may eat.

I’m sure it will make many people happy to know they can still enjoy bacon and their favorite soft drink and live a long life. The lesson here is that it’s not the bacon that will guarantee you’ll reach your 100th birthday or the sweet drink that will keep you from getting there. Eating balanced meals and getting plenty of physical activity are habits that can add years to your life.

Keep that in mind the next time you see an inflammatory headline providing a quick fix for all of your dietary woes.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.