church
Subject: alt.support.diet FAQ, part 1/3
Date: Mon, 08 Apr 96 01:03:42 GMT
Summary: monthly FAQ list for alt.support.diet
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     alt.support.diet Frequently Asked Questions (FAQ) List
     ------------------------------------------------------

This FAQ List is posted to the alt.support.diet, alt.answers, and
news.answers newsgroups on the 7th day of each month.  The FAQ is
also available:
*    by anonymous ftp from rtfm.mit.edu (in the directory
     /pub/usenet/alt.support.diet)
*    by WWW at the URL http://www.ionet.net/~kchurch/asd-
     faq.shtml (yes, the file extension is Shtml)

Corrections, updates, and suggestions for additions to the FAQ
are always welcome.  Post your suggestions here (preferred, so
that everyone can get in on the discussion) or e-mail them to me
(KCHURCH@IONET.NET or KCHURCHWELL@BIX.COM).

This FAQ was last updated on:  April 7, 1996

Changes from previous version:
*    Updated information available via the Internet


Obligatory disclaimer:  The information contained in this posting
is in no way guaranteed.  This Frequently Asked Questions (FAQ)
list is based largely on the personal experiences of the members
of alt.support.diet, most of whom are not health-care
professionals.  As such, it should not be regarded as a complete
or definitive manual on weight loss or maintenance, but rather as
a concise collection of practical information and suggestions
that you may find useful in your quest to achieve a healthier
lifestyle.  Before beginning a weight loss program, you may wish
to first consult your physician to rule out the possibility of
medical problems or conditions which should be factored into your
diet and exercise plans (e.g., pregnancy, thyroid disorders,
diabetes, hypoglycemia, heart disease, etc.).

---

Table of Contents:
-General questions-
*    What is the purpose of alt.support.diet?
*    Are advertisements allowed on a.s.d?
-Am I overweight?-
*    What do the terms "overweight" and "obese" mean?
*    Is using a standard height/weight chart a good way to tell
     whether I'm overweight?
*    I've decided to start a weight loss plan.  How should I
     determine what weight I want to reach?
*    How often should I weigh myself?
*    Is using body fat percentage a good way to tell whether I'm
     overweight?
*    What's the best way to measure body fat percentage?
*    Are there any other ways to find out whether I'm
     overweight/overfat?
*    What is cellulite?
-General diet and nutrition-
*    I keep hearing that a low-fat diet is supposed to be good
     for me. Why should I eat a low-fat diet, and how low is
     "low"?
*    Should I eliminate ALL fat from my diet?
*    How can I tell how much fat is in the foods I eat?
*    How do the new nutrition labels on processed foods differ
     from the old labels?
*    What is fiber?  Is it important?
*    Is sugar a no-no?
*    What about artificial sweeteners?
*    What is the new "Food Pyramid" I've heard about? Is it
     similar to the "Four Basic Food Groups"?
*    Is Promise Ultra Fat Free Margarine REALLY fat-free?
-Weight loss phase-
*    Are there any computer programs that will help me plan my
     diet or keep track of the foods I eat?
*    How many calories per day do I need?
*    Can I lose weight faster by consuming fewer calories?
*    Is it really necessary to drink 8 glasses of water per day
     while dieting?
*    Is skipping a meal a day an effective way to lose weight?
*    I'm afraid that I'll have to give up all my favorite foods
     in order to lose weight. Is this true?
*    Can I lose weight without dieting?
*    Are surgical procedures like liposuction or stomach stapling
     a good way to lose weight?
*    How many pounds a week should I lose?
*    Why do men seem to lose weight faster/more easily than
     women?
*    Some weeks into my diet, my weight loss just stopped, even
     though I followed the diet plan to the letter.  What did I
     do wrong?
*    Once I've lost the weight, how can I keep from regaining it?
-Liquid diets and fasts-
*    Is fasting a good way to lose weight?
*    Are liquid diets a good way to lose weight?
-Weight-loss organizations, plans, and diet books-
*    How does Weight Watchers work?
*    How does Jenny Craig work?
*    How does Nutri/System work?
*    How does Overeaters Anonymous work?
*    How does TOPS work?
*    How does "Stop the Insanity" work?
*    How does the Carbohydrate Addict's Diet work?
*    What is Dr. Atkins' diet?
*    What is the "TJ Soup diet" (a.k.a. "The Sacred Heart
     Hospital Diet")?
-Diet aids (pills, etc.)-
*    I've heard about several weight-loss aids like herbal teas,
     "fat-burning" pills, etc. Do any of these work?
*    Do I need to take a supplement (vitamin/mineral pill) while
     dieting?
*    What is chromium?  Can taking a chromium supplement help me
     lose or maintain weight?
-Exercise-
*    I need to lose weight, but I really hate to exercise. Can I
     lose  weight by eating a low-calorie diet without
     exercising?
*    What are the most effective types of exercise for losing
     fat/weight?
*    How hard do I need to exercise?
*    What is anaerobic exercise?
*    How often and how long do I need to exercise?
*    How many calories do different types of exercise burn?
*    Does "passive exercise" (e.g., toning tables) work?
*    I move around a lot during the day; I try to use stairs
     instead of elevators, park my car on the far side of the
     parking lot, etc.  Would I qualify as a "moderately active"
     person?
-Motivation-
*    I've started a diet and exercise program, but I'm finding it
     really hard to stay on track.  Any suggestions?
-Information available via the Internet-
*    Newsgroups
*    Mailing lists
*    URL's (Universal Resource Locators, for those with World
     Wide Web access)
-Bibliography and Recommended Reading list-

---

-General questions-
*    What is the purpose of alt.support.diet?
To provide emotional support, encouragement, and practical advice
to those who wish to improve their health, appearance, and/or
self image through a weight loss or weight maintenance program.
The name of the group, alt.support.diet, is somewhat unfortunate
because:  a) exercise is just as important as diet in weight
loss, and  b) the word "diet" is often interpreted as "a
temporary regimen that's somehow expected to lead to permanent
weight loss," rather than its original meaning of "how one eats."

The membership of a.s.d ranges from those who wish to lose
relatively small amounts of weight (e.g., the 5-10 pounds that
many of us tend to put on over the holidays), to those who are
100 pounds or more overweight, to those who have already
completed a weight loss program and wish to maintain their new,
healthier weight and lifestyle.

*    Are advertisements allowed on a.s.d?
Because a.s.d is not a moderated group, there is no way to
prevent individuals or companies from posting advertisements
for their products.  However, anyone contemplating posting
such messages should be aware that advertisements,
particularly those for weight loss plans or diet aids (such as
Herbalife) are emphatically NOT welcome here.  Many a.s.d
readers have already learned the hard way that sustained,
healthy weight loss doesn't come from over-the-counter
remedies, and that "too good to be true" diets are just that.
(a.s.d readers who encounter advertisements posted to the
newsgroup should mail the advertiser a copy of this FAQ.)  On
the other hand, please feel free to followup to questions
about specific companies or products with which you are
personally familiar.  That's what a.s.d is for, after all--to
benefit from each other's experiences.  If you have a
financial connection (other than as a customer) to the company
in question, please make this clear in your post.  Your first-
hand experience is welcome, but those who are considering
taking your advice should be aware that you could potentially
profit from their actions.

There are a few newsgroups (those in the biz.* hierarchy, and
those with "marketplace" or "forsale" in their names) where
ads are permitted.  Advertisers who are interested in reaching
dieters or nutrition-conscious readers should check out
alt.forsale.nutrition in particular.  An alternative to
advertising via Usenet is to set up your own page on the World
Wide Web.  The URL (address) of your Web page can be included
in the signature file that you append to posts you make in
alt.support.diet, but please do not post articles that contain
nothing more than pointers to your Web page--such articles
fall within the technical definition of "advertisements."
(Before including advertising in your Web page, be sure to
check with your Internet service provider; many ISP's prohibit
commercial ventures from personal accounts.)


-Am I overweight?-
*    What do the terms "overweight" and "obese" mean?
Physicians usually define "overweight" as a condition in which a
person's weight is 10-20% higher than "normal", as defined by a
standard height/weight chart.  "Obesity" is usually defined as a
condition in which a person's weight is 20% or more above normal
weight.  "Morbid obesity" variously means 50% to 100% over normal
weight, more than 100 pounds over normal weight, or sufficiently
overweight to severely interfere with health or normal
functioning.

*    Is using a standard height/weight chart a good way to tell
     whether I'm overweight?
Your weight is only a very rough indicator of the amount of FAT
that your body contains, and most physicians feel that the
percentage of your weight that comes from fat tissue is far more
important than total body weight (which includes not only fat but
also muscles, bones, and bodily fluids).  Height/weight tables
could indicate that a lean, muscular person is "overweight",
while a person whose weight is within the "normal" range might
actually be carrying around more fatty tissue than is healthy.
Covert Bailey states in _The New Fit or Fat_ that standard weight
tables can be off by as much as 20-30 pounds for any given
person.

*    I've decided to start a weight loss plan.  How should I
     determine what weight I want to reach?
Remember that your weight is just a small part of the whole
picture.  Other, more valid, indicators of your fitness level
are: How do you feel--energetic or wiped out?  Do you have good
muscle tone, or are you flabby?  Are you able to walk up a few
flights of stairs without panting?  Are you able to accomplish
the daily tasks that you want/need to do?  If you've been
overweight since childhood or adolescence, you may not even know
what a "good" weight for you would be.  Setting a goal of a
normal body fat percentage (see below) or a certain clothing size
is probably more realistic than aiming for a specific weight, but
even here you should use your common sense.  Most women would
love to wear size 6 (or smaller) clothes, even those whose large
frames make this a totally unrealistic and unhealthy goal for
them.

*    How often should I weigh myself?
As mentioned above, weight is only a rough indicator of fitness.
However, many people engaged in a reducing or fitness plan find
it desirable to check their weight regularly.  Opinions on how
often one should weigh vary widely.  The natural tendency of a
person on a weight loss plan is to weigh frequently, perhaps
several times a day ("I've lost a quarter pound since this
morning!").  It's important to remember, though, that your weight
will increase and decrease throughout the day depending on your
activity level, food and fluid intake, etc.  Even your day-to-day
weights will fluctuate, mostly due to varying degrees of fluid
retention.  (Many women tend to gain a few pounds during their
menstrual periods due to "water weight," and men and women both
tend to retain extra fluids after ingesting large quantities of
sodium, e.g. Chinese food.)  For this reason, many a.s.d members
feel that it is more reasonable to weigh less often, perhaps once
a week or once a month, to obtain a more realistic pattern of
weight loss or maintenance.  Even this approach has some
drawbacks, though--what if you just happen to be heavy due to
fluid retention on the one day per week or month that you weigh?

If you do decide to weigh yourself regularly (at whatever
frequency you think is most appropriate for your emotional well-
being), we recommend that you:  a) Weigh yourself under similar
conditions each time.  For example, if you weigh yourself daily,
do it at the same time every day, wearing approximately the same
clothes each day, on the same scale.  Probably the best time is
in the morning, right after getting up and going to the bathroom,
before eating or drinking anything.  b) Look not at specific
numbers but at TRENDS in your weight patterns.  If you weigh
daily, you might wish to average your daily weights to obtain one
weekly average, which you can compare to previous weeks.  Try
plotting your weight on a graph, and look for a gradual downward
inclination, ignoring the occasional sharp peaks and dips, which
are probably due to differing degrees of fluid retention.

Some people have abandoned the scales entirely, preferring to
rely on other indicators, such as:
-    How well do your clothes fit?  Are they tight or loose
     through the chest, thighs, or waist?
-    The "pinch test":  Can you "pinch an inch" of fat at your
     waistline or at the back of your arm?
-    The "jiggle test":  Jump up and down in front of a full-
     length mirror, nude.  Does anything jiggle that shouldn't?
-    Overall muscle tone:  When you put your hand on your thigh
     or hip, do you feel muscle or fat?

*    Is using body fat percentage a good way to tell whether I'm
     overweight?
Most physicians consider your body fat percentage to be a far
better indicator of overall fitness than weight.  Normal ratios
are 12-18% body fat for men and 19-25% for women; very fit people
(e.g., athletes) may have much lower percentages.  Unfortunately,
body fat percentage is more difficult to determine than weight
(see below).

*    What's the best way to measure body fat percentage?
Several methods are in use, and unfortunately the same person is
likely to get different readings from different methods.  As with
weighing yourself, your best bet is to pick one method, stick
with it, and watch trends rather than specific numbers.
a)   immersion:  This method is based on the fact that lean
     tissue (muscles, bones, etc.) tends to sink in water, while
     fat floats. The client is seated in a chair which hangs from
     a scale, rather like a scale in a supermarket's produce
     section. The chair and the client are lowered into a pool of
     water until the client is completely immersed, and the
     client's weight (while immersed) is recorded.  The fatter
     you are, the more you tend to float, and the LOWER your
     immersed weight will be--muscular people weigh MORE than fat
     people while immersed.  The immersion method is highly
     accurate, but obviously requires a lot of equipment.  Covert
     Bailey advises that you can estimate your fat ratio by
     seeing how well you can float on your back in a regular
     swimming pool:  above 25% fat, people float easily; people
     with 22-23% fat (a healthy level for women) can usually
     float while breathing shallowly; at 15% fat (low for a
     woman, healthy for a man), one will usually sink slowly even
     with a full chest of air; at 13% or less fat, one will sink
     readily even with a full chest of air, even in salty ocean
     water.
b)   calipers:  The physician or technician making the
     measurement gently pinches up folds of tissue in areas that
     normally accumulate fat readily (such as the back of your
     arm, your stomach just above the waistline, and your hip
     area), then uses calipers to measure the width of these
     folds.  The thicker the folds are, the higher the fat ratio
     in your body. This method is only somewhat accurate since it
     measures just the fat which accumulates in these regions,
     not that which is imbedded between muscle fibers.  However,
     it is a simple and inexpensive procedure.
c)   electrical impedance:  This method is based on the fact that
     fat and lean tissues have different levels of electrical
     conductivity (muscle tissue conducts electricity better than
     fat tissue does).  The test is simple, completely painless,
     and takes just a few minutes; a couple of sensors are
     attached to the body (e.g., to a hand and a foot) and used
     to measure the body's resistance to a weak electrical
     current.
d)   infrared measurement:  This method is based on the fact that
     an infrared beam travels faster through muscle than fat.  An
     IR beam is bounced off a bone (e.g., in the upper arm) and
     the time that it takes for the signal to return is measured.
     As with electrical impedance, the procedure is simple and
     completely painless.

*    Are there any other ways to find out whether I'm
     overweight/overfat?
If you're overweight you probably already know it, but there are
a couple of indicators that can let you know whether your weight
increases your risk for health problems like heart disease.
Waist-to-hip ratio is a useful indicator, and is simple to
determine.  Stand in front of a full-length mirror so that you
can easily see the areas you are measuring.  Use a tape measure
to measure your waist circumference at the level of your navel.
Next, measure your hip circumference at its widest point.  (Do
not pull the tape measure too tightly.)  Divide your waist
measurement by your hip measurement to determine your waist-to-
hip ratio.  For example, if your waist measures 26" (66 cm.) and
your hip measurement is 36" (91.5 cm.), your waist-to-hip ratio
is 0.7.  For men, a waist-to-hip ratio of 0.95-1.0 or greater
indicates an increased risk for heart disease. Women should have
a ratio of 0.8 or less.

Another useful measurement is your Body Mass Index (BMI).  If you
have a Web browser (such as Netscape) which is capable of
displaying tables, check out
http://www.loop.com/~bkrentzman/obesity/bmi1.html for a handy BMI
chart.  To determine your BMI manually, multiply your weight in
pounds by 703, then divide by the square of your height in
inches.  For example, if you weigh 130 pounds and are 5'4" (64")
tall, your BMI is (130 * 703)/(64 * 64) = 22.3.  (If you use the
metric system, divide your weight in kilograms by the square of
your height in meters.)  A BMI of 25 or less indicates that you
are at low risk for heart disease; 30 or higher suggests that you
are at moderate to very high risk.  BMI, like height/weight
charts, does not take into account individual physiques, body fat
percentages, etc., but does at least allow for a RANGE of
weights.

*    What is cellulite?
Strictly speaking, there's no such thing, although vendors of
high-priced creams, special scrubbing sponges, and exercise
equipment would like you to believe otherwise.  The term
"cellulite" was coined at a European diet spa to describe the
deposits of fat that many women (normal AND overweight)
accumulate on their thighs and buttocks.  Concentrations of fat
in these areas often have a wrinkled or puckered appearance
because the fat bulges out between the fibers that connect the
skin to underlying tissues; the actual fat itself is no different
than that found anywhere else in the body.  Short of surgical
measures such as liposuction, there is no way to remove fat
concentrations from one part of the body, although a diet and
exercise program targeted at reducing fat THROUGHOUT the body may
eliminate, or at least reduce, such localized deposits.


-General diet and nutrition-
*    I keep hearing that a low-fat diet is supposed to be good
     for me. Why should I eat a low-fat diet, and how low is
     "low"?
There is strong evidence that the high levels of fat consumed by
most Americans (and members of other westernized cultures) cause,
or are a contributing factor in, diseases such as gallbladder
disease, cancer, and diabetes.  High levels of saturated fats,
which are found in animal fats, high-fat dairy foods, tropical
oils, and hydrogenated (solidified) vegetable oils, raise your
cholesterol level and promote heart disease and strokes.  The
"typical" American diet gets more than 40% of its calories from
fat, with the remaining calories coming from protein and
carbohydrates.  The American Heart Association, the National
Academy of Science, the American Cancer Society, and many other
groups and nutrition boards across the country recommend a diet
in which a MAXIMUM of 30% of calories come from fat (no more than
10% of total calories from SATURATED fats), 55-65% calories come
from carbohydrates, and 10-15% of calories are provided by
proteins.

A growing body of authorities (Pritikin, McDougall, Ornish, et
al.) suggest that even lower levels of fat (10-20% of total
calories) are much better than 30%, and can actually reverse
existing heart disease.  Dr. Dean Ornish, for example, recommends
a 10%-fat vegetarian diet of fresh fruits and vegetables, whole
grains, and legumes (peas and beans); nonfat dairy products and
egg whites are also allowed.  Alcohol (which suppresses the
body's ability to burn fat) and processed sugars (which can
trigger food cravings in many people) are discouraged.

From a weight-loss standpoint, a low-fat diet is ideal because it
minimizes the amount of fat that your body has to store in the
first place.  Excess dietary fat can be directly stored by your
body, no conversion needed (so perhaps there's some truth in the
adage, "Cheesecake goes straight to my hips").  Proteins and
carbohydrates, on the other hand, are usually burned up
immediately rather than being stored.  They CAN be converted to
fat if they're present in sufficient quantities, but that's quite
a bit of work for your body.

*    Should I eliminate ALL fat from my diet?
You couldn't even if you wanted to, and you really don't want to.
Even "fat free" foods such as raw vegetables and dried beans
contain trace amounts of fat, so there's no way you can totally
escape the stuff.  Besides, your body does require small amounts
of fat for lubrication, essential fatty acids, and fat-soluble
vitamins.  However, you could eliminate all pure fats (e.g.,
butter/margarine, cooking oils, etc.) and high-fat foods (non-
skim dairy products, red meats, nuts, etc.) from your diet and
still get all the fat that your body requires from those trace
amounts.

*    How can I tell how much fat is in the foods I eat?
For processed foods, check the nutrition information panel on the
package, which should indicate how many grams of fat one serving
contains; each gram of fat contributes about 9 calories towards
the total number of calories per serving.  For example, one
serving of crackers might break down as follows:  60 calories, 1
gram of protein, 10 grams of carbohydrate, and 2 grams of fat.
In order to determine what percentage of the calories in this
food come from fat, multiply the weight of the fat (in grams) by
9, then divide this figure by the total number of calories in a
serving.  In our example, 18 calories (2 g fat * 9 cal/g), or 30%
of the total calories (18 cal/60 cal = 0.30), come from fat.  The
remaining calories come from the protein and carbohydrate, which
each provide only about 4 calories per gram.  (If the weight of a
serving of food is more than the combined weight of its fat,
protein, and carbohydrate weights, the "missing" weight is
probably due mostly to water, which has no calories.)

NOTE:  Take a closer look at those food products that proudly
proclaim that they're "85% fat free!"  Such statements can be
misleading, since they usually mean that the product is 15% fat
by weight, NOT that the product gets only 15% of its calories
from fat.  (Gram for gram, fat contains more than twice as many
calories as protein and carbohydrates.)  For example, a serving
of a brand-name turkey breakfast sausage which is allegedly "85%
fat free" has 6 grams of fat in each 80-calorie serving, and
therefore gets more than 67% (6 * 9/80 = 0.675) of its calories
from fat.

You may wish to purchase an inexpensive book on nutrition
information to look up foods which are not labeled with nutrition
information.  Fruits, vegetables, berries, grains, legumes (peas
and beans), and egg whites generally have little fat.  (Avocados,
olives, nuts, soybeans, and seeds--such as sunflower seeds, and
even seeds from low-fat vegetables such as pumpkins--are
exceptions.)  Any food which looks oily or leaves greasy stains
on a paper napkin is probably high in fat.  This doesn't mean
that you should NEVER eat high-fat foods, only that you should
balance them with lower-fat foods such as grains, vegetables, and
fruits.  Keep the broad picture in mind; evaluate your diet over
a period of a day (or a couple of days) and aim to keep your
TOTAL fat intake under 30% at most (10-20% if possible).

*    How do the new nutrition labels on processed foods differ
     from the old labels?
The new nutrition labels, which debuted in May 1994, may make
evaluating the nutritional values of processed foods a little
easier for most people.  The new labels list not only the amounts
(weights) of fat (total and saturated), cholesterol, sodium,
carbohydrates (total, fiber, and sugars), and protein in the
food, but also the percentage of the "Daily Value" that most of
these provide.  (The term "Daily Value" replaces the old term
"Recommended Daily Allowance," although the actual nutrition
recommendations have not changed.)  Daily Value percentages are
also listed for vitamin A, vitamin C, calcium, and iron;
depending on the food, percentages for other vitamins and
minerals may be given.  A Daily Value percentage is not given for
protein.  (FDA pamphlet #93-2260, "How to Read the New Food
Label," states that "most Americans get more protein than they
need"; presumably this is why no value is listed.)  The Daily
Value percentages are based on a 2000 calorie per day diet in
which no more than 30% of the calories come from fat, so if your
needs are different, you'll need to keep this in mind when
reading the labels.  The U.S. Food and Drug Administration offers
a simple rule of thumb:  If the percentage of Daily Value for a
given nutrient is less than 5%, the food is considered low in
that nutrient.  Therefore, you should look for foods that have
low Daily Value percentages for fat, cholesterol, and sodium, and
high percentages of carbohydrates (including fiber), vitamins,
and minerals.

Other provisions of the new food labeling standards:
-    All packaged, processed foods must now carry nutrition
     labels. Previously, nutrition labels were voluntary, and
     many foods were unlabeled.
-    Terms such as "fat free," "low fat," "lean," "light" (or
     "lite"), etc. are now defined by the government.
     Previously, food manufacturers were free to describe their
     foods in any way they liked.
-    The serving sizes used to determine the Daily Value
     percentages are now more realistic (read "larger") and are
     expressed in terms that are easier for consumers to deal
     with. For example, serving sizes for chips and crackers are
     now expressed as "x pieces" rather than "x ounces."

*    What is fiber?  Is it important?
Fiber (also known as "roughage") is simply the non-digestible
portion of the foods that we eat.  (There are actually several
different types of fiber, such as cellulose, hemicellulose,
lignin, pectin, and guar.)  Fiber is found chiefly in non-
processed foods such as whole grains, legumes (beans and peas),
fruits, and vegetables, especially in the outer layers of such
foods.  Fiber may be added to processed foods in the form of
bran, which is the outer coating from a grain such as wheat or
oats.

A high-fiber diet has a number of benefits:
-    It speeds the elimination of fecal material from the body.
     This can reduce or cure constipation and intestinal polyps,
     alleviate hemorrhoids (which often result from straining
     during bowel movements), and may greatly reduce the risk of
     colon cancer.  It may also prevent or alleviate
     diverticulosis, a condition in which the intestinal lining
     develops small pockets in which fecal material can be
     trapped.
-    It fills out the stomach and intestinal cavity.  This
     produces a sense of fullness which is a real boon in weight
     control.
-    It can alleviate conditions such as spastic colon and
     diarrhea because fiber absorbs excess water and produces a
     bulkier stool.
-    Some types of fibers, particularly those found in whole
     fruits and legumes, tie up sugar molecules so that the
     levels of insulin normally produced after eating are
     reduced, a big advantage for diabetics.  (This effect is
     most pronounced when fruits and legumes are eaten whole,
     rather than as fruit juice or ground beans.)

The typical American diet is high in processed foods, most of
which contain little or no fiber.  Most people get only around 10-
12 grams of fiber per day, but you need 25 grams or more to get
the real benefits.  If your current diet is low in fiber, it's
important that you increase fiber GRADUALLY over a period of
weeks or months; sudden increases can cause bloating, cramping,
and gas. Try having a small serving of a high fiber, low fat
cereal with your breakfast; as your system becomes used to the
higher fiber levels, start substituting whole-grain breads,
cereals and pastas for the refined (white flour, low fiber)
varieties you've been eating.  Increase your consumption of fresh
fruits and vegetables, and consume edible peels and skins (e.g.,
on apples and potatoes) rather than trimming them.

*    Is sugar a no-no?
Sugar has gained a nasty reputation over the years largely
because it is so often found in combination with high levels of
fat in foods such as ice cream and pastries.  Sugar is also a
major source of "empty calories":  calories which are not
accompanied by any appreciable nutrient value.  In terms of
weight loss or maintenance, sugar is not necessarily
objectionable, provided that you can keep your intake of it down
to moderate levels.  Since it is a carbohydrate, it is normally
metabolized (burned) by the body immediately, and is converted to
fat only if present in quantities too large to be used at once.
Some people do find that even moderate amounts of sugar stimulate
cravings for yet more sweets, often of the high-fat variety.  If
you are one of these people, you may wish to eliminate processed
sugars from your diet, relying instead on the natural sweetness
of fruits, vegetables, and grains.

*    What about artificial sweeteners?
Artificial sweeteners may be an effective aid for those who have
occasional cravings for sweets, but probably work against those
of us who have an active sweet tooth.  The taste of artificial
sweeteners can trigger sugar cravings about as well as real sugar
can.  Some long-term users of artificial sweeteners use
sweeteners in ADDITION to all the foods they normally eat, rather
than as a SUBSTITUTE for part of the foods.

*    What is the new "Food Pyramid" I've heard about? Is it
     similar to the "Four Basic Food Groups"?
It replaces the "Four Basic Food Groups" plan, which was heavily
influenced by the meat and dairy industries.  It's quite possible
to eat a healthy diet without using any meat or dairy products,
which can be high in fats anyway.  The new "Food Pyramid" is a
step in the right direction, since it emphasizes fruits,
vegetables, and grains, and suggests smaller amounts of protein
sources (meats, legumes, dairy products, etc.) than did the Four
Basic Food groups.


                        /\
                       /  \
                      /Fats\
                     / oils \
                    / sweets \
                   /(go easy) \
                  /------------\
                 /      |       \
                / Dairy | Protein\
               /  (2-3  |  (2-3   \
              /servings)| servings)\
             /          |           \
            /------------------------\
           /            |             \
          /   Veggies   |   Fruits     \
         /              |               \
        /    (3-5       |   (2-4         \
       /     servings)  |  servings)      \
      /------------------------------------\
     /                                      \
    /               Grains                   \
   /                                          \
  /      (breads, cereals, rice, pasta)        \
 /               (6-11 servings)                \
/------------------------------------------------\

If the quantities of food suggested here seem excessive (ELEVEN
servings of bread and cereal a day?!), remember that the USDA's
idea of a serving is often much smaller than the portion that a
typical consumer actually eats.  For example, a serving of
vegetables is only a half cup of cooked or raw, chopped
vegetables, or 3/4 cup vegetable juice, or one cup of raw, leafy
vegetables like spinach or lettuce.  A serving of fruit is one-
half cup of bite-sized fruit pieces, 1/4 cup dried fruit (e.g.
raisins), 3/4 cup of fruit juice, or one medium piece of fruit
(e.g., a medium orange, apple, or banana, or one half of a
grapefruit).  A serving of dairy products such as milk or yogurt
(look for skim or low-fat varieties) is one cup; a serving of
cheese (which should be used in moderation or replaced with
lowfat varieties) is 1-1/2 ounces of natural cheese or 2 ounces
of processed cheese.  When it comes to proteins, many Americans
far exceed the recommended servings per day:  a serving of meat
is only 2 to 3 ounces of cooked meat, a portion about the size of
a deck of cards.  One ounce of meat can be replaced by 1/2 cup of
cooked beans, 1 egg, or 2 tablespoons of peanut butter (remember
that whole eggs and peanut butter are high in fat and should be
using sparingly).  For grains, a serving is considered to be one
ounce of bread (about one slice) or dry cereal (most of us
consume at least 1-1/2 to 2 ounces of breakfast cereal at a
time), or one-half cup of cooked grains or pasta.  Since a
typical serving of rice is 3/4 to 1 cup, and a plateful of pasta
contains around 2 cups of the stuff, most of us have no problems
meeting the suggested servings per day.


continued in part 2

---
Kimberly B. Churchwell: kchurch@ionet.net, kchurchwell@bix.com
TANSTAAFL, but even so, I never quit hoping.
