frightening to have so many conflicting voices out there
telling us what to eat. For example:
meat and dairy foods are high in saturated fat that can
increase "bad" LDL cholesterol in the blood — a
risk factor for heart disease. But wait. Some of the saturated
fat in these foods is stearic acid, a neutral fat that does
not affect blood cholesterol levels. But wait. Some reports
link a diet high in dairy foods with an increased risk for
prostate cancer. But wait. Recent studies have found that
higher consumption of milk and dairy products lowers the risk
of colon cancer.
at three major universities report that people over the age of
60 who drink light to moderate amounts of alcohol may have
improved memory. But wait. Excess alcohol intake (more than 1
or 2 drinks a day for women and men respectively) is known to
be harmful to the brain.
leafy vegetables, whole grains, nuts, legumes and beans are
rich in nutrients that can lower the risk for cancer and heart
disease. But wait. These plant foods also contain
"anti-nutrients" — compounds that inhibit the
ability of your body to absorb certain nutrients. But wait.
Some of these anti-nutrients also have anti-inflammatory
properties that can help prevent heart disease, cancer and
advice for most people over the age of 51 is to limit sodium
intake to 1500 milligrams a day. But wait. A report in 2013
said there was not enough evidence to go that low; that up to
2300 milligrams of sodium a day is OK. But wait. Who’s even
counting? The average American eats about 3400 milligrams of
sodium a day, according to the American Heart Association.
some guidelines that may calm you as you venture out to the
spooky world of food shopping:
lower-fat meat and dairy foods most of the time. You’ll save
calories (the better to fit into your Halloween costume) while
you give yourself much needed protein and other vital
nutrients for strength and vitality. And don’t fret the
occasions when you splurge on a few-higher fat choices.
the anti-nutrient content of grains and beans simply by
cooking them. Just don’t overcook green leafy vegetables or
they will lose valuable vitamins.
the balance and variety of foods you eat rather than
individual foods or nutrients. Case in point: A recent review
of four highly-rated eating styles — Mediterranean Diet
(fish, vegetables, fruit, whole grains, nuts, olive oil,
moderate alcohol, dairy, and limited sugar), DASH (Dietary
Approaches to Stop Hypertension: lean meats, fish, poultry,
fruit, vegetables, low-fat dairy foods, nuts and legumes),
USDA Dietary Guidelines (limits solid fats and added sugars),
and Harvard University’s Healthy Eating Plate (1/2 plate
vegetables, 1/4 whole grains, 1/4 plant and animal proteins
plus 1 or 2 dairy foods and vegetable-oils) — found that all
of them could lower our risk for heart disease and cancer. And
they all tell us to avoid trans fats and limit sodium and
spooky after all.