To Your Health: Dr. Safdi on Healthy Eating

07 Apr To Your Health: Dr. Safdi on Healthy Eating

Editor’s Note: It all started with a Wellness Conference that took place in March at The Peaks Resort & Spa. The talks featured part-time Telluride local Dr. Alan Safdi, who offered evidence-based medical findings for healthy living in easily digestible sound bytes. The series was so popular, Dr. Safdi and Peaks’ General Manager, Dave Ciani, plan to continue it this summer. In the meantime, in between times, Telluride Inside… and Out plans to offer nuggets from Dr. Safdi through a new bi-monthy column, To Your Health.

Developing healthy eating habits isn’t as confusing or as restrictive as many imagine. Simply put, foods derived from plants–vegetables, fruits, whole grains, and legumes (that is, beans, peas, lentils)–should make up the bulk of the calories you consume. And limit highly processed foods. Most of the rest of your intake should come from fish, poultry, lean meat, and nonfat dairy products. Also important is to choose healthful oils, such as olive and canola oil. Studies show that people who eat that way have a reduced risk of heart disease, diabetes, and, possibly, cancer.

Keep in mind that a healthy diet doesn’t have to mean eating foods that are bland or unappealing. In fact, you should view healthy eating as an opportunity to expand your range of choices by trying new foods (especially vegetables, whole grains, and fruits) that you don’t normally eat.

Healthy eating doesn’t mean you have to give up your favorite foods either. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with a small cheeseburger or a small dish of ice cream on occasion. Just be sure to limit how frequently you eat such foods and eat them in small portions.

Not all the nutrients and other substances in foods that contribute to good health have been identified, so eating a wide assortment of foods helps ensure you getting all the disease-fighting potential foods have to offer. In addition, diligence will limit your exposure to any pesticides or toxic substances that may be present in a particular food.

So go ahead and eat all the broccoli and spinach you want, but for higher-calorie foods, portion control is key. In recent years, serving sizes have ballooned. In restaurants, choose an appetizer instead of an entree or split a dish with a friend. Don’t order anything that’s been “supersized.” When reading food labels, check serving sizes: some relatively small packages claim to contain more than one serving, so you have to double or triple the calories, grams of fat and milligrams of sodium if you’re planning to eat the whole thing.

Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. If you consume more calories, aim for more of the same; if you eat fewer than 2,000 calories, you can eat less. Get a good color mix: green, orange, red, blue/purple, and yellow produce. The nutrients, fiber, and other compounds in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, count as vegetables, though are moderately high in calories. Choose whole fruits over juice for more fiber. Frozen and canned fruits and vegetables are good options.

At least half your grains should be whole grains, such as whole wheat, barley, and oats. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. Look for a product labeled “100% whole wheat” or “100% whole grain.” If it doesn’t say that, look for a whole grain listed as the first ingredient, though there still may be lots of refined wheat (also called “white” or “enriched” flour) and/or sugar. Another option is to look for the voluntary “Whole Grain Stamp” from the Whole Grains Council.

The refined carbohydrates in white bread, regular pasta, and most snack foods have little or no dietary fiber and have been stripped of many nutrients. On food labels, watch out for “wheat flour” (also called “white,” “refined” or “enriched” flour) on the ingredients list. Also, limit foods with added sugar, such as soda and candy. These are the sources of empty calories that contribute to weight gain. Many sugary foods are also high in fat, so they’re even more calorie-dense. A study just published showed that even one sugar containing soft drink per day increased the risk significantly of type II diabetes.

Nuts, fatty fish, avocados, and vegetable oils supply healthy unsaturated fats. Recent research suggests these foods, though high in calories, tend not to promote weight gain because they are satisfying. Still, it’s best to eat them in place of other high-calorie foods. For instance, substitute olive or canola oil for butter. Fatty fish helps reduce heart disease risks and has other benefits, largely because of its omega-3 polyunsaturated fats.

Saturated fats, especially from red meat and processed meat, boost LDL (“bad”) cholesterol. To limit your intake, choose lean meats, skinless poultry, and nonfat or low-fat dairy products. Do not be afraid to try Tofu or Seitan. It’s also a good idea to replace saturated fats with “good” fats, found in nuts, fish, and vegetable oils, but not with refined carbohydrates such as white bread and snack foods.

Transfats are supplied by partially hydrogenated vegetable oils used in many processed foods (such as commercial baked goods, snack foods and stick margarines) and fast foods (such as French fries). Transfats raise LDL (“bad”) cholesterol and also reduce HDL (“good”) cholesterol, increasing the risk of heart disease. Since 2006, when a transfat labeling law went into effect, many food makers have eliminated or greatly reduced these fats in their products.

Excess sodium raises blood pressure in many people and has other harmful effects. People over 50, blacks, and those with hypertension, diabetes, or chronic kidney disease—that’s most adults—should limit sodium to 1,500 milligrams a day (about two-thirds of a teaspoon of salt). Everyone else should aim for less than 2,300 milligrams a day. At the same time, consume more potassium, which lowers blood pressure. Potassium-rich foods include citrus fruits, bananas, potatoes, beans, and yogurt. Greek yogurt has the advantage of being very high in protein as well. It is also very filling.

Calcium and Vitamin D are vital for bone health.Get calcium from low-fat or nonfat dairy products and fortified foods such as some orange juices and soy drinks. However, recent studies show that full fat dairy may help make one feel full and may not be associated with weight gain. Dairy fat may decrease gastric emptying and these type fats may have other beneficial effects. If you can’t get 1,000 to 1,200 mg a day from foods, take a calcium supplement although there are some recent conflicting studies on the possible dangers of calcium supplements. It is always better to get your calcium from the diet and if a supplement is needed take it with a meal. It’s hard to consume enough vitamin D from foods, and getting it from sunlight is risky. Many people—especially those who are over 50-60, live at northern latitudes or have darker skin—may need a D supplement (1,000 – 2,000IU a day depending on your 25-hydroxy vit. D level). I very rarely find a patient with normal levels and supplementation should be gauged by the blood levels.

Beverages supply more than 20 percent of the calories in the average American’s diet. Some liquid calories come from healthy beverages, such as milk and 100 percent fruit juice. But most come from soda and other sweetened beverages and alcoholic drinks, which have lots of calories yet few, if any, nutrients. Soft drinks are a major source of sugar and calories for many Americans, especially children. Though juice is more nutritious than soft drinks, it’s also high in calories, so most people should drink no more than one cup a day. I would avoid juicing, but instead blend so that the skins of the fruits and vegetables that are rich in fiber and beneficial phyto-chemicals will be included in your drink.

If you drink, do so in moderation. That means no more than one drink a day for women, one and a half per day for men. Older people should drink even less. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits. While alcohol in moderation has heart benefits, higher intakes can lead to a wide range of health problems. Even moderate drinking impairs your ability to drive and may increase the risk of certain cancers. Some people, including pregnant women and those who have certain medical conditions, should avoid alcohol altogether.

Here are a few suggestions to live by that are not short-term solutions, but long-term rules.

1. Never eat in front of a TV or Newspaper

2. Only eat at a table with a small colored plate and never eat out of a bag or serving dishes.

3. Always put everything away before you start to eat. No bags or serving dishes left out are allowed.

4. If you are hungry while watching TV you have to turn the TV off and put your healthy snack on a plate and eat at the table while doing nothing else.

5. Daily exercise is a must even if it is only a 20 minute walk.

6. Keep healthy snacks around to eat between meals such as an apple or orange. Small measured bags of whole wheat crackers or things like carrots are good to keep around. Greek yogurt which is around 140 calories is an extremely good snack.

7. Make sure you eat at least 3 small meals a day and a healthy snack between meals. Lots of water is helpful between meals and during the meal. Eat very slowly.

8. Keep a log of the food you are eating that is honest and complete. Have someone review the log regularly or email it to me for constructive comments.

If you follow these rules a slow maintained weight loss is obtainable but more importantly you will feel better and be healthier.

About Dr. Alan Safdi:

Dr. Alan Safdi

Dr. Alan Safdi is board certified in Internal Medicine and in Gastroenterology and is a Fellow of the American College of Gastroenterology. A proven leader in the healthcare arena, he has been featured on the national program, “Medical Crossfire” and authored or co-authored numerous medical articles and abstracts. Safdi has been involved in grant-based and clinical research for over 33 years and is passionate about disease prevention and wellness, not just fixing what has gone wrong. He is an international lecturer on the subjects of wellness, nutrition and gastoenterology.