Hello everyone! This is blog #3. I haven't been able to get this out sooner as my Dad has been in the hospital and I have been busy tending to his needs. All the more reason to keep learning and studying how to create my own health through Nutrient Dense Foods, (so I can stay away from Heart Surgery). So this blogs focus is on what foods we should be eating for optimum nutrition and to reach or maintain a healthy weight, and how to add Nutrient Dense Foods into our diet (which I copied directly from the Weston A. Price Foundation website).
The description "Nutrient Dense Foods" was coined, I believe, by the Weston A. Price foundation and is really what I have been focusing on recently since my Dad's heart surgery. Nutrient Dense foods are what our bodies crave in order to thrive. This article provides a good base to begin our learning process to see what a healthy diet looks like, and what it doesn't look like. This information is for everyone, people with weight loss goals, people that just want to eat in a healthy way to supply nutrients to the body that it needs to stay free of disease, even someone trying to help correct disease or malnutrition in the body (probably from a USDA based low-fat, processed (rancid) oils, refined carbohydrate rich, diet).
The article (and video) talks about diet guidelines and how it applies to growing children, and how it applies to everybody looking for Nutrient Dense Foods. To view or print out a copy of the Weston A. Price Foundation's "Healthy4Life" booklet of their recommendations for Nutrient Dense Foods click on http://www.westonaprice.org/images/pdfs/healthy4life2011.pdf
There are many awesome articles on their website, and this one is a great place to start. This blog (copied from their website) is about the VITAL part Nutrient Dense Foods play in feeding our mind and body and particularly how important Dietary Fats and Cholesterol are in health. The right Dietary Fats and Cholesterol are instrumental in helping our bodies produce hormones and, among other things, are absolutely necessary for our children's 'mental and physical' health and growth. To go directly to their website to read this article you can click on http://www.westonaprice.org/abcs-of-nutrition/1950-comments-on-the-usda-dietary-guidelines
With all that said, this is very important information that we all need to know. To view a short and concise video overview of this blog post click here or go directly on to the written article below.
Comments on the USDA Dietary Guidelines
|Written by Sally Fallon Morell|
|Wednesday, June 23 2010 07:22|
SUMMARYCurrent USDA dietary guidelines are based on the flawed notion that cholesterol and saturated fat are unhealthy. They are unrealistic, unworkable, unscientific and impractical; they have resulted in widespread nutrient deficiencies and contributed to a proliferation of obesity and degenerative disease, including problems with growth, behavior and learning in children. The US government is promoting a lowfat, plant-based diet that ignores the vital role animal protein and fats have played in human nutrition throughout the ages.
The pyramid with its strictures against fat consumption does not recognize variations in human metabolism. Recommendations for fat restriction are predicated on the assumption that fat causes weight gain and heart disease; several recent studies have shown that that restriction of natural fats actually leads to more obesity in both children and adults, while the refined carbohydrates, polyunsaturated and trans fats that frequently replace natural saturated fats contribute to weight gain and chronic disease. Restriction of animal fats in children leads increased markers for heart disease and to deficiencies of vitamins A, D and K2, needed for growth, strong bones, immunity, neurological function, and protection from tooth decay.
See special article in Nutrition here: http://www.nutritionjrnl.com/article/S0899-9007%2810%2900289-3/fulltext [Adele H Hite, MAT; Richard D Feinman, PhD; Gabriel E Guzman, PhD; Morton Satin, MSc; Pamela Schoenfeld, RD; Richard J Wood, PhD. “In The Face Of Contradictory Evidence: Report Of The Dietary Guidelines For Americans Committee,” Nutrition, October 2010 (Volume 26, Issue 10, Pages 915-924), published by Elsevier. DOI: 10.1016/j.nut.2010.08.012.]
RECOMMENDED NEW GUIDELINES:The Weston A. Price Foundation strongly urges the USDA Dietary Guidelines committee to scrap the food pyramid and replace it with the following Healthy 4 Life guidelines, based on four groups of whole foods.
Every day, eat high quality, whole foods to provide an abundance of nutrients, chosen from each of the following four groups:
SATURATED FATSThe demonization of saturated fats is unscientific and has had an extremely detrimental effect on the health of the whole nation, particularly on growing children. The human body contains high levels of saturated fat in the cell membranes and in protective fat around the organs. When saturated fat is not available in the diet, the body very efficiently turns refined carbohydrates into saturated fat;1 thus restriction of saturated fat can often lead to cravings for refined carbohydrates.
Saturated fatty acids are said to cause cancer, heart disease and obesity. Yet these diseases were rare at the turn of the century when consumption of saturated fats was much higher than it is today. The likely culprits for these conditions are polyunsaturated fatty acids and trans fats, which came into widespread use after WWII.2
Saturated fats play many important roles in the body chemistry:
What happens when children are put on lower fat diets? When researchers prominently associated with the American Heart Association fed children lower fat diets and measured some of the markers they consider important predictors of heart disease, they found that these lower fat diets were causing the very problems they wanted to prevent. The children whose genes would normally have been producing the desirable light and fluffy form of LDL started to make the dangerous small and dense form of LDL.13 Thus the US dietary recommendations are likely to be causing heart disease, not preventing it.
SATURATED FAT AND WEIGHT GAINThe USDA Dietary Guidelines have led to the restriction of saturated fat in children’s diets; pediatricians now advise parents to put their children on reduced-fat dairy products and avoid meat and dairy fats starting at the age of two; and school children no longer have the option of whole milk in school lunches.
Authorities justify these restrictions of nutritious foods by claiming that fat, especially saturated fat, results in weight gain. Yet a recent study from Sweden found that a higher intake of fats, including saturated fats, in childhood resulted in lower body weight; children on reduced fat diets had higher body mass and greater insulin resistance.14
Furthermore, in a study of Swedish adults, consumption of whole fat milk and cheese was linked to lower weight gain;15 and dairy fat was not linked with weight gain in a longitudinal study of adolescents.16
Individuals who try to restrict saturated animal fats according to the USDA guidelines often end up consuming more trans fats. Yet animal research indicates that in calorie-restricted diets containing the same number of calories, those diets containing trans fats result in increased weight gain.17
CHOLESTEROLRestriction of saturated animal fats is also justified with the argument that animal fats contain cholesterol, and therefore cause heart disease. Yet even the amount of cholesterol found in three to four eggs per day produces no change in blood cholesterol levels in 70 percent of the population, as shown in randomized, placebo-controlled trials; in the other 30 percent, dietary cholesterol increases both LDL-cholesterol and HDL-cholesterol equally and turns small, dense “pattern B” LDL into light, buoyant “pattern A” LDL, changes that are widely regarded by promoters of the cholesterol theory as beneficial.18
Cholesterol restriction is particularly harmful for pregnant women and growing children. Pregnant women need extra levels of cholesterol for the formation of the fetus, and cholesterol-lowering drugs can lead to extremely serious birth defects.19 Growing children cannot produce all the cholesterol they need for the formation of the brain and gut, but need to obtain it from a cholesterol-rich diet. Just a few decades ago, experts on child feeding agreed that the best foods for infants were cholesterol-rich foods such as egg yolk, liver, butter and whole milk; today, thanks to the USDA Dietary Guidelines, children are denied these nutrient-dense foods so important for growth and neurological development.
Roles of cholesterol include:
OTHER NUTRIENT DEFICIENCIESIt is very difficult, if not impossible, to construct a diet based on the USDA Dietary Guidelines that meets the nutritional requirements of either adults or growing children.24 Meals based on the dietary guidelines will not only contain an excess of carbohydrates and not enough fat (or high levels of processed fat), they are also likely to be deficient in a number of nutrients:
CONCLUSIONAs formulated, the USDA Dietary Guidelines and Food Pyramid have resulted in widespread nutrient deficiencies and have had the effect of conferring official approval on very unhealthy processed foods containing trans fats, processed vegetable oils, refined carbohydrates and neuro-toxic additives such as MSG. These Guidelines have undermined the traditional healthy diets of the various populations that have immigrated to the United States, Most seriously, they have influenced the makeup of baby formula, allowing manufacturers to use vegetable oils and sucrose rather than the animal fats and lactose that mother’s milk provides.
The consequences of the flawed guidelines are extremely serious; we are already seeing the tragic effects in the current epidemic of chronic disease in adults and low birth weight, growth problems and learning disabilities in our children.
The Weston A. Price Foundation urges the committee to start over, scrap the unworkable food pyramid, abandon the strictures against saturated fats and cholesterol, and provide useful, science-based guidelines that will steer Americans towards a diet of nutrient-dense whole foods.
The Weston A. Price Foundation
Another great article from their website is:
http://www.westonaprice.org/know-your-fats/526-skinny-on-fats.html (click here).