EvidenceMedicine.com / GuidelineMedicine.com

APRIL 13, 2005

ARE YOU OBESE?

BMI Categories: · Underweight = <18.5 · Normal weight = 18.5-24.9 · Overweight = 25-29.9 · Obesity = BMI of 30 or greater Go to the BMI tables.

BMI CALCULATOR : http://www.nhlbisupport.com/bmi/bmicalc.htm

July 25, 2004 (check for updates)

HEALTH INFO: Food Comparison

Kraft Miracle Whip v. Miracle Whip Light v. Miracle Whip Free

Per serving :                      Calories  / Tot Fat / Sat Fat / Trans Fat

Regular                                    45             4.0           0.5              0
Light                                          30            2.0              0               ?
Free                                           15              0                0

Fortunately, many dressings/mayonaise are relatively low in saturated fat BUT still high in fat and calories.  The same is true of many nuts like peanuts; therefore,  they should be eaten in moderation.
 

Warning: many “health/nutrition” bars are not so low in calories and have SAT FAT content higher than many foods found today.  The saturated fat content is down tremendously even in high calorie/high fat foods like most potato chips and many high calorie/high sugar/high fat junk foods.

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Diet, Exercise, Bad Fats, Better Fats updated July 25, 2004

American Heart Association Recommendations:

http://www.americanheart.org/presenter.jhtml?identifier=851

NCEP/ATP 3 2001 Recommendations (PDF)

go to page 21 of 40 for TLC Diet - replaced Step 1 / Step 2 diets

http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3xsum.pdf

AHA: encourage low fat, low saturated fat diets with a variety of fruits, vegetables (high in FIBER - a type of CARBOHYDRATE) and grains (AHA going away from specific fat numbers); less than 2,400 mg sodium and 300 mg cholesterol for HEALTHY individuals; less than 200 mg cholesterol for heart disease ; AHA does not give lower sodium restrictions for those with hypertension or CHF)

“Maintain a level of physical activity that keeps you fit and matches the number of calories you eat. Walk or do other activities for at least 30 minutes on most days”.

“Have no more than one alcoholic drink per day if you're a woman and no more than two if you're a man. "One drink" means it has no more than 1/2 ounce of pure alcohol”.

EvidenceMedicine.com Health:

BAD FATS

   SATURATED fats and TRANS fats (not mandatory on US food labels until 2005)

BETTER FATS

   Poly-UNSATURATED and Mono-UNSATURATED fats

BEST FATS

   Omega 3 (fish oil)

Oils, Fats and Dressings

Worse/Worst:

   Shortenings (even vegetable)

   Lard, Beef tallow

   Solid margarines (stick) higher in sat and trans fats

   Butter (note: nothing should be considered taboo if used in sparing amounts)

   Regular mayonaise and salad dressings

   “vegetable” oils higher in saturated fats

   Cream cheese

Better:

   Soft and liquid margarines lower in saturated and trans fats

   “Light” butter preparations now available

   Reduced fat mayonaise and dressings

   OILS HIGH IN POLYUNSAT FATS: Safflower, sunflower seed, corn, sesame or
       soybean oil (some sources recommend these along side with oils under
         better/best) SOME ARGUE THESE ARE EVEN BETTER THAN MONO-UNSAT
           FATS LISTED BELOW

   Light cream cheese

Better/Best: (lowest in saturated fats but still 100% cals from fat)

   Olive, Canola or Peanut oil (OILS HIGH IN MONO-UNSAT FATS; Canola oil is
               much cheaper than olive) THIS IS CONTROVERSIAL

Best:

   No fat mayonaise and salad dressings (Miracle Whip Free)

   No fat butter flavor sprays (I Can’t Believe . . . Spray)

   No fat cooking sprays (Pam)

   Some would list oils higher in unsaturated fats (especially POLY-unsat fats) here
     due to potential benefits    DESPITE THE MANY  EXPERT SUPPORTERS WHO
     ADVOCATE INCREASING THESE IN DIETS
     CAUTION
     SHOULD BE USED BEFORE INTENTIONALLY INCREASING THESE IN YOUR
       DIET UNTIL STRONGER EVIDENCE IS DISCOVERED

   Omega 3 fish oils (dha, epa)found in ceratain fishes and dietary suplements
   (note potential  hazards of fishes high in mercury AND TOXINS) AND
   ALPHA-LINOLENIC FATTY ACIDS (flaxseed oil, walnut oil, canola oil, soybean oil,
     walnuts, olive oil - listed in descending order of concentration) also added to newer
       generation margarines

EVIDENCE ON LOW CARBOHYDRATE DIETS:                                             

 FROM MAY 2003 NEJM, LOW CARB VS LOW CAL/FAT DIET:  (see same issue for related 

 article)

 http://content.nejm.org/cgi/content/abstract/348/21/2082

 JAMA REVIEW OF LOW CARB DIET STUDIES, APRIL 2003

 http://jama.ama-assn.org/cgi/content/abstract/289/14/1837

 OPTIMAL DIET FOR CHD RISK REDUCTION, JAMA  NOV 2002

 http://jama.ama-assn.org/cgi/content/abstract/288/20/2569

 WEB MD ARTICLE:

 http://my.webmd.com/content/article/82/97129.htm

PORTIONS COPYRIGHT 2004, EVIDENCEMEDICINE.COM

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