Nutrition products are big business in America. According to a 2009 article in the "New England Journal of Medicine," 17 million U.S. adults take weight loss supplements. A Harris Poll showed that the majority of them believe that they're safe and effective, but scientific evidence says otherwise. A study in a 2009 article in the "New England Journal of Medicine" found that a wide range of dietary supplements, including weight loss products, are tainted with toxic plant material, heavy metals, or bacteria. The array of nutrition products on store shelves can make your head spin with their claims for fast body building or quick weight loss. However, the best nutrition products are the old standbys that have been proven safe and healthy over time: whole grains, fruits and vegetables, and nuts and legumes.
Whole Grains
Refined grains like white bread lose many of their nutrients and much of their fiber during processing. Whole grains, which include dietary fiber and micronutrients like folic acid, magnesium and vitamin E, are healthy alternatives to processed foods. When you shop, watch out for products (such as many types of breads, pastas and cereals) that list whole-wheat flour among their ingredients. It's not the same as 100 percent whole wheat. Instead look for products that say 100 percent whole wheat on the nutrition label and at least 3 grams of fiber per serving. In general, if your diet includes more whole wheat breads, brown rice, and oats and barley than white bread, white pasta and white rice, you're on solid nutritional ground.
Fruits and Vegetables
Farmer's markets are springing up in cities and towns across America, and for good reason: fruits and vegetables not only give you an edge on obesity and weight gain, they also help prevent chronic illnesses like heart disease, stroke, and some types of cancers. Have them for snacks or with breakfast, lunch or dinner. According to the U.S. Department of Agriculture, fruits, such as berries, and vegetables of all kinds, are rich in nutrients including vitamins A and C, folate, and potassium. They also contain dietary fiber, water, healthy phytochemicals and antioxidants. The USDA is big on fruits and vegetables. It says that almost all of them are low in fat and calories, and none of them have cholesterol. The U.S. Dietary Guidelines suggest that you aim for 2 to 4 servings of fruit a day and 3 to 5 servings of vegetables. Use the colors of the rainbow to help you make healthy choices. The more colors you eat, the more balanced your diet.
Nuts
Eat nuts for a quick and healthy source of protein, fiber, monounsaturated fats, vitamin E, folic acid, magnesium, copper and antioxidants. A 2002 study in the "Journal of the American Medical Association" showed that they can reduce blood lipids, or the amount of fats in your blood, and lower your risk of cardiovascular disease and type 2 diabetes. Enjoy almonds, pistachios, walnuts and pecans, but go easy on how many of them you have. Nuts have a lot of fat. It's the healthy unsaturated kind, but it can still add calories to your diet and put on the pounds.
Legumes
Legumes--which include beans, peas and lentils--are similar to nuts. They give you plant-based protein and other nutrients like zinc, iron and folate, but they're low in fat, high in fiber and light on calories. A lot of people think legumes are for vegetarians only, but that's not the case. Even if you eat meat and poultry, the U.S. Department of Agriculture recommends that you also have several cups of legumes each week.
References
- "New England Journal of Medicine"; American Roulette--Contaminated Dietary Supplements; Cohen P.A.; October 2009
- "Clinical Pharmacology and Therapeutics"; Clinical Pharmacology And Dietary Supplements: An Evolving Relationship; Gurley B.J.; February 2010
- "Obesity Epidemiology"; Hu FB; 2008
- "Journal of the American Medical Association"; Optimal Diets For Prevention Of Coronary Heart Disease; Hu FB and Willett WC; November 2002
- MyPyramid.gov: Why Is It Important To Eat Fruits?
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