Mike Adams, the Health Ranger
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 Overhaul national dietary guidelines to benefit consumers, not Big Business
As every honest nutritionist will readily admit, the dietary guidelines invented by the USDA (that's the U.S. Department of Agriculture) amount to little more than a national marketing campaign for grain processors, junk food companies, dairy farms and meat producers. It's no surprise, of course, since those are the exact same organizations that strong-armed the USDA into creating the "My Pyramid" nutritional guidelines in the first place. |
Jack Challem
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 In this chapter, I describe my dietary guidelines, offer sample recipes, and outline a two-week menu plan. I recommend that you eat mostly nutrient-dense foods—by doing so, you will consume the highest concentration of good nutrition per bite or calorie. The alternative, which is not desirable, is eating calorie-dense foods that are high in sugar or simple carbohydrate starches, without any redeeming nutritional value.
My dietary guidelines refine and simplify those in my previous books, including Feed Your Genes Right, The Inflammation Syndrome, and Syndrome X. |
Mike Adams, the Health Ranger
See article keywords and concepts |
| Overhaul national dietary guidelines to benefit consumers, not Big Business
As every honest nutritionist will readily admit, the dietary guidelines invented by the USDA (that's the U.S. Department of Agriculture) amount to little more than a national marketing campaign for grain processors, junk food companies, dairy farms and meat producers. It's no surprise, of course, since those are the exact same organizations that strong-armed the USDA into creating the "My Pyramid" nutritional guidelines in the first place. |
Mike Adams, the Health Ranger
See article keywords and concepts |
 It's probably because the vast majority of the people actually writing these dietary guidelines have financial ties to the very food industry groups that would be financially harmed by any advice telling Americans to eat less of anything. It resembles the situation at the FDA, where many of the people making the decisions on which drugs get approved are, themselves, bankrolled by pharmaceutical companies. Can you spell C-O-R-R-U-P-T-I-O-N? To learn more about how all this really works behind the scenes of the food industry, read the book Food Politics by Marion Nestle. |
David W. Grotto, RD, LDN
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 Americans consume only 'A of the minimum amount of whole grains recommended in the dietary guidelines for Americans?
What's the Story?
Wheat is a grass that contains an edible kernel or "berry" and ranks as the second most produced grain in the world right behind corn. Some products derived from whole wheat include bulgur, cracked wheat, rolled wheat flakes, wheat berries, wheat germ, and wheat bran. To qualify as "whole wheat," the entire grain must be ground with all parts intact—the germ, endosperm, and bran. |
Elaine Magee
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 Your goal should be to eat at least three 1-ounce servings per day of whole grain foods—preferably in place of refined grains, according to the latest dietary guidelines. And with the new and improved whole grain-blend pastas available and the emphasis on whole grains in the cereal aisle, I'm at my "three a day" goal by lunch!
3. BECOME VORACIOUS FOR VEGGIES
How many times do we have to hear about how amazing vegetables are for us before we really take it to heart? |
Caldwell B. Esselstyn, Jr., M.D.
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 How can it be that an arm of the United States government would design and promote dietary guidelines that, if followed, guarantee that millions of Americans will perish prematurely? This is an international embarrassment and a public health disaster. The truth is that giving the U.S. Department of Agriculture, as presently configured, the responsibility for issuing such guidelines is much like inviting Al Capone to prepare your income tax returns.
But our medical organizations have also waffled when it comes to this subject. |
Jack Challem
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| Eating Habits
Follow my dietary guidelines in chapter 5, but place greater emphasis on eating fresh fish, which are high in omega-3 fats. Modern processed foods—what you buy at fast-food restaurants or in packages for use at home—are generally rich in highly refined omega-6 fats and contain virtually no omega-3 fats. Historically, the ratio between these families of fats was approximately 1:1. With food processing, the omega-6 fats overwhelm the omega-3 fats by a ratio of about 30:1. |
Jonny Bowden, Ph.D., C.N.S.
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 The National Cancer Institute—not exactly a hotbed of nutritional radicalism—recommends at least 2 5 g a day, as do the U.S. dietary guidelines. The position paper on dietary fiber and colon cancer of the American Gastroenterological Association states that "reasonable recommendations based on currently available data" argue for a recommended daily fiber intake of at least 30 to 3 5 g a day. Want to know the average daily intake in America? Eleven grams.
Beans Provide the Fiber Missing from Our Diet
So premise number one is that fiber is good. |
| The researchers noted that since three servings is exactly what the dietary guidelines recommend, "the relation between dairy product consumption and ovarian cancer risk at these consumption levels deserves further examination."
I wish we could say for certain what conclusions can be drawn from so many conflicting studies that suggest connections without proving cause. Unfortunately, we can't. All I can do is point them out in the hope that they will at least cause people to reflect on whether the "all milk all the time" mantra of the dairy industry ought to be taken with a grain of salt. |
| This recommendation is also included in the USDA's 2005 dietary guidelines. The nutrients found in seafood help reduce risk of death by heart attack and prevent a host of chronic health problems and terminal illnesses. Seafood cuts the risk for heart disease, cancer, Alzheimer's, stroke, diabetes, and inflammatory diseases such as rheumatoid arthritis.
By the way, I hope you know that when I'm waxing on and on about the virtues of fish, I'm not talking about "mystery fish nuggets deep fried in recycled vegetable oil" or some similar Frankenfood from the local fast-food emporium or food court. |
Lester A. Mitscher and Victoria Toews
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 The National Cancer Institute has developed a set of dietary guidelines for minimizing the risk of developing cancer. These guidelines advise people to lower their fat intake, increase fiber intake, choose plentiful amounts of fruits and vegetables, maintain an ideal body weight, use alcohol in moderation, and avoid certain processed foods.
þ Limit Fat Intake to 30 Percent of Calories or Less
Research studies of animals and humans show that a high-fat diet increases the risk of many cancers, including colon and prostate cancer. |
Dr. Steve Blake
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 This is the basis for the dietary guidelines endorsed by the National Cancer Institute and the U.S. Department of Agriculture, which recommend at least five servings of fruit and vegetables daily. Study results vary widely for breast cancer with some studies showing no protective effect and other studies showing a strong protective effect with intakes over 200 mg per day. Many studies have shown that higher intakes of vitamin C are associated with decreased incidence of cancers of the mouth, throat, esophagus, stomach, colon, and lungs. |
Jack Challem
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| The alternative, which is not desirable, is eating calorie-dense foods that are high in sugar or simple carbohydrate starches, without any redeeming nutritional value.
My dietary guidelines refine and simplify those in my previous books, including Feed Your Genes Right, The Inflammation Syndrome, and Syndrome X. Here, I describe my guidelines in practical terms and with only a brief explanation of the rationale behind them. If you would like a more in-depth discussion, please refer to my previous books.
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The recipes illustrate healthy cooking and eating. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Department of Health and Human Services. "Dietary Guidelines for Americans 2005: Executive Summary." Updated January 12, 2005. http://www .health.gov/dietaryguidelines/dga2005/document/html/executivesummary.htm.
U.S. Department of Health and Human Services. Letter from William R. Steiger, Special Assistant to the Secretary of Health and Human Services, to WHO Director-General J. W. Lee. January 5, 2004. http://www.commercialalert.org/bushadmincomment.pdf.
"What's Really Killing You (And Can You Prevent It?) |
| Dietary Guidelines." http://www.americanheart.org/presenter.jhtml?identifier=1330.
-. "Heart Disease Still No. 1 Killer, 2006 Statistics Update Reports." http://www.americanheart
.org/presenter.jhtml?identifier=3 038611.
-. "Metabolic Syndrome." http://www.americanheart.org/presenter.jhtmlPidentifierM-756.
-. "Metabolic Syndrome May Be an Important Link to Stroke," February 6, 2004. http:// www.americanheart.org/presenter.jhtml?identifier=3018936.
-. "Profiling High Blood Pressure as a "Silent Killer." http://www.americanheart.org/ presenter.jhtml?identifier=2114.
Apovian, Caroline M. |
Michael T. Murray and Michael R. Lyon
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 The most important dietary guidelines for supporting good liver function are also those that support good general health: avoid saturated fats, refined sugar, and alcohol; drink at least forty-eight ounces of water each day; and consume plenty of vegetables and legumes for their high fiber and nutrient content.
Certain foods are particularly helpful in supporting liver health because they contain the nutrients your body needs to produce and activate the dozens of enzymes within the liver involved in the various phases of detoxification of harmful chemicals. |
Jack Challem
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| Second, follow the dietary guidelines described in chapter 5, emphasizing healthful proteins and a variety of vegetables. Reduce or eliminate refined sugars and carbohydrates because the blood sugar swings they engender can affect your mood.
Psychological Tips
Many therapies can help to reduce feelings of depression, and combining them with dietary changes and nutritional supplements will improve your chances of recovery.
Redirect your negative self-talk. Depressed people are often very self-critical. |
| Adhere to the dietary guidelines in chapter 5.
Helpful Supplements
Because of the severity of PTSD, it would be best for you to obtain a full nutritional workup, including blood chemistry and dietary analysis, from a physician. (See the appendix.) If this is not possible, try the following supplements in the order they're described. These supplements will likely reduce both anxiety and depression. Give each supplement two weeks to determine whether it is helping.
B-complex vitamins. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |
| What the dietary guidelines Don't Tell You." Preventive Medicine. Column for the
New Haven Register, January 21, 2005. Kellogg's website, http://www.frootloops.com.
McConnaughey, Janet. "1 in 3 Children Will Become Diabetic Unless Habits Change, CDC Says." Associated Press, June 15, 2003.
Morgan, Dan. "Sugar Beet Area Not Sweet on Pact." Washington Post, September 20, 2004.
Muller, Mark. "A Healthier, Smarter Food System." http://www.iatp.org/iatp/library/admin/ uploadedfiles/Healthier_Smarter_Food_System_A.pdf.
Muller, Mark, and H. Schoonover. "Food Without Thought: How U.S. |
| The dietary guidelines are not a work of pure science but a compromise between science and politics," Dr. Katz maintains. "They're partly for consumers and partly for the food industry. Those compromises favor the food industry when it comes to guidance about what not to eat."
According to insiders, those who wield behind-the-scenes power to influence the outcome of the U.S. |
Tori Hudson, N.D.
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 These are the dietary guidelines:
• Eat a variety of fruits and vegetables. Choose five or more servings per day.
• Eat a variety of grain products, including whole grains. Choose six or more servings per day.
• Include fat-free and low-fat milk products, fish, legumes (beans), skinless poultry, and lean meats.
• Choose fars with 2 grams or less of saturared fat per serving, such as liquid and tub margarines, canola oil, and olive oil.
• Balance the number of calories you eat with the number you use each day. (To find that number, multiply the number of pounds you weigh now by 15 calories. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |
| National dietary guidelines Rewritten to Favor Industry," October 29, 2004. http://www.bushgreenwatch.org/mt_archives/000217.php. Burros, Marian. "U.S. Diet Guide Puts Emphasis on Weight Loss." New York Times, January 13, 2005. Case Western Reserve University. "School of Graduate Studies Alumna Named Chair of American
Council for Fitness and Nutrition." April 3, 2003. http://cerebrum.cwru.edu/newsrelease/
Nutritionalumna.htm.
Center for Science in the Public Interest. "Big Sugar's 'Thuggish' Tactics Come Under Fire." CSPI Newsroom, April 21, 2003. http://cspinet.org/new/200304211.html. |
| Choose Beverages and Foods to Moderate Your Intake of Sugars:
The 2000 dietary guidelines for Americans—What's All the Fuss About?" http://jn.nutrition
.org/cgi/content/f ull/131/10/2766S. Johnson, Richard J., et al. "A Causal Role for Uric Acid in Fructose-Induced Metabolic Syndrome."
American Journal of Physiology—Renal Physiology. 290(3) (2006): F625-31. http://www
.ajprenal.physiology.org/cgi/conten t/abstract/290/3/F625. Kahn, C. Ronald. "As Obesity Skyrockets, Joslin Urges Action to Stem the Corresponding Tide of
Type 2 Diabetes." http://www.joslin.org/1083_2046.asp. |
Ann M. Coulston and Carol J. Boushey
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 The special needs of the older and at-risk adults were recognized in the 2005 dietary guidelines for Americans [98, 99], as shown in Table 13. Men and women over 50 years were recommended to consume extra vitamin D from food and/or supplements. Those in high-risk groups, defined as being unable under usual circumstances to make cholecalciferol in skin, were advised to consume an additional 25 pg (1000 IU). This amount exceeds the IOM recommendations for adults over 50 years. |
Michael Pollan
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 By the standards of most official dietary guidelines, the French eat poorly: way too much saturated fat and wine. The Greeks too have their own paradox; defying the recommendation that we get no more than 30 percent of our calories from fats, they get 40 percent, most of it in the form of olive oil. So researchers begin looking for synergies between nutrients: Might the antioxidants in the red wine help metabolize the fats? Perhaps. |
David W. Grotto, RD, LDN
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| The 2005 dietary guidelines for Americans recommend that people consume three cups of beans per week. Unfortunately, the average American only meets one-third of that recommendation!
Home Remedies
Beans have long been a remedy for constipation as they are rich in fiber that promotes laxation.
Throw Me a Lifesaver!
LONGEVITY: A study showed that those who ate beans regularly, more so than any other food, seemed to live longer across various ethnicities. |
Michael Pollan
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| By framing dietary advice in terms of good and bad nutrients, and by burying the recommendation that we should eat less of any particular actual food, it was easy for the take-home message of the 1977 and 1982 dietary guidelines to be simplified as follows: Eat more low-fat foods. And that is precisely what we did. We're always happy to receive a dispensation to eat more of something (with the possible exception of oat bran), and one of the things nutritionism reliably gives us is some such dispensation: low-fat cookies then, low-carb beer now. |
Jonny Bowden, M.A., C.N.S.
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 Say that 20 percent (twice the dietary guidelines) of your total calories comes from saturated fat (340). Even with these numbers, you would actually consume 20 percent less overall fat on a low-carb diet than you were before, when you were following the dietary guidelines. This should put both you and your doctor at ease.
BOTTOM LINE
Low-carbohydrate diets do not increase the risk for heart disease. If anything, they improve blood lipid profiles. For references, go to What's New?/For Your Doctor on JonnyBowden.com. |
Ann M. Coulston and Carol J. Boushey
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| However, these practices do not provide the athlete with the opportunity for adequate assessment of iron losses and expert dietary counseling from a sports dietitian. dietary guidelines for increasing iron intake should be integrated with the athlete's other nutritional goals such as a need for high carbohydrate intake or reduced energy intake.
C. Calcium
Weight-bearing exercise is considered to be one of the best protectors of bone health. Therefore, it is puzzling to find reports of low body density in some female athletes, notably distance runners. |
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