Here’s the scoop:
The U. S Dietary Guidelines recommend that no more than 10% of our calories come from saturated fat.( http://www.health.gov/DietaryGuidelines ) For heart disease and prevention The American Heart Association recommends less than 7% of calories come from saturated fat. http://www.americanheart.org/presenter.jhtml?identifier=1200010

So, if your intake is about 1800 calories 7% = 14 grams, 10% = 20grams.

• A switch to skim milk for whole milk in your latte subtracts 10 grams of saturated fat per 16 oz
• A switch to Fat free half and half from regular saves 1 gram of saturated fat per tablespoon
• Cheesecake at 10 grams per slice is a better choice than Quiche Lorraine which serves up 23 grams of saturated fat.

Beware the cheese and cracker plate: A nosh of 2 inch cubes of cheddar, (8 grams), and 2 cubes of Swiss (10 grams), 2 slices of salami (2.5 grams) and 4 Triscuits (1 gram) will provide 21.5 grams of saturated fat. Clearly over 7% of total calories needed by most adults.

Saturated fat is found mainly in animal products such as dairy products (cheese, ice cream, sour cream, cream and whole or 2% milk) meats (regular ground beef, brisket, hotdogs, bacon, sausage, and poultry skin)

Saturated fat is not a healthy source of fat as it is the building block for the body to make more LDL, aka “bad cholesterol”.

Thanks for the questions..

I recently found an intriguing article on weight loss. The study was published in January 2009 in the Journal of Nutrition by Layman Evans and Erickson et al pages 514-521. Weight Loss and Long Term Changes in Body Composition and Blood Lipids in Obese Adults.

This study features a diet intervention that was randomly assigned (element of a strong study design) both interventions both included a 500 calorie deficit (reduced the calories eaten by 500 a day to lose one pound per week), but they differed on allotment of protein per kilogram of ideal body weight. This is a way dietitians calculate protein requirements for overweight clients is to “adjust for overweight” instead of using actual weight.
The diets tested were the same in fiber and fat content but differed in protein and carbohydrates:
1. A conventional weight loss diet with .8 grams of protein per kilogram
2. A higher protein plan of 1.6 grams protein per kilogram.

The results:

• Weight loss amounts were not different
• The higher protein diet had fewer study dropouts
• 64% of the high pro group finished the study
• 45% of the lower protein group finished the study

• Body composition differed:

1. the higher protein diet lost 22% more fat by 4 months & 35% more fat at 12 months
2. The high protein group decreased their triglycerides (a blood fat) and increased their HDL (good cholesterol) compared to the lower pro group.

How can you apply this information? The higher protein plan divided the protein into 3 meals and a snack. The amounts of protein depend on your calorie level, but if you are around 20 pounds overweight, go for around 25-30 grams per meal. Contact me for specific calculations individualized for you.

Try adding more protein to your meals earlier in the day and slightly less at dinner.

Breakfast: use protein powder or Greek yogurt in a smoothie, have a veggie omelet with 1 egg and 2 whites, try a higher protein cereal like Trader Joes or Quaker “weight loss” oatmeal or Kashi Good Friends Cereal

Lunch: try chicken, tuna or cottage cheese with a mixed green and varied veggie salad and glass of skim or 1% milk

Dinner: limit protein serving to 3-4 ounces and have a cup of yogurt or milk and try a high protein grain like quinoa and steamed veggies for a side dish. Trader Joe’s sells quinoa it in a box for convenience and it cooks up in 15 minutes and tastes more flavorful than brown rice.

Other filling tips: based on the research from Penn State include a salad or broth based soup before lunch and dinner. You will eat fewer calories and will stay full from the meal.

You should know that the Institute of Medicine has released new recommendations regarding optimal weight gain during pregnancy. The changes are due to the increasing prevalence of overweight and obesity. 1 in 5 women who become pregnant are obese. Research has shown that women who gain within the recommended weight range have fewer complications. Gaining more or less weight than recommended can lead to pregnancy complications. Scientists acknowledge the small weight gains recommended for women with a BMI of 30 or greater (11-20 pounds) will be difficult, but are possible and in the best interest of the health of the baby and the mother. You can review the details of the new guidelines at http://www.iom.edu/?ID=68004
The recommended weight gain for each category of pre-pregnancy BMI is as follows:

• Underweight (< 18.5 kg/m2); total weight gain range: 28 to 40 pounds
• Normal weight (18.5 – 24.9 kg/m2); total weight gain range: 25 to 35 pounds
• Overweight (25.0 – 29.9 kg/m2); total weight gain range: 15 to 25 pounds
• Obese (≥ 30.0 kg/m2); total weight gain range: 11 to 20 pounds

Ideally women should try and attain a BMI in a healthy range prior to conception. For help in reaching this goal or optimizing the amount of weight gained in your pregnancy please contact me for individualized counseling or class requests!

Top 10 reasons you DO NOT need to see a dietitian

1. I already know what to do, its just a matter of doing it
2. Eating right is basically common sense
3. I weigh the same as the weight on my driver’s license
4. It’s not like I have a big problem…..
5. I am just a bit overweight
6. I only have slightly high blood pressure
7. I only have a mild case of diabetes
8. My high cholesterol runs in my family
9. I don’t have time
10. I can’t afford it

Top 10 reasons to make an appointment with Amy or come to a class today

1. You want to learn how to eat smarter- have a professional help sort out any confusion, give you tools to plan good tasting, nutritious and budget friendly meals to maximize your health.
2. You have weight issues- I can help you attain weight loss or gain and advise on resources and eating plans.
3. You have heart related issues, blood pressure, cholesterol, triglycerides or strong family history of heart disease. I can show you how to eat defensively for these conditions.
4. You want to learn how to eat to maximize energy level or athletic performance
5. You are pregnant or breast feeding.  There are many changes in nutrition goals during these times and eating right can ensure an adequate, safe supply of nutrients for a growing baby and to provide the right nutrients to ensure an adequate milk supply.
6. You have digestive problems. Diet changes can help treat many concerns including heart burn and bowel problems.
7. You have a teen who is not eating well (skipping meals, trying to diet, eating “wrong foods” or not eating enough for athletics) and would benefit from hearing the basics from someone other than “Mom”
8. You want some fresh ideas and new tools for motivating you to eat well. You are interested in high quality, free internet resources to monitor your diet and exercise goals.
9. You have tried diet and exercise, but have not gotten the results you were looking for (weight, health, and energy) and are frustrated.  Let me help fine tune your eating plan to help you meet your goals or sign up for a the Getting Results Workshop.
10. You are battling cancer or want to learn about eating to prevent cancer.

My “poor kids”, including my “big kid husband”, who all love pop tarts. (By the way – That would be the main “pro” of pop-tarts.) Along with me not being too controlling by acting like the “food police”.

Pro’s
◦ Kids like ‘em
◦ Quick Snack/breakfast
◦ Fortified with vitamins
Con’s
◦ Trans Fat
◦ Processed Food/Low Fiber
◦ High in Sugar

Yes, I am a dietitian, but I do not consider myself one of those dietitians, you know the type, the perfect ones who eat perfectly well and only feed their families healthy foods, but I admit I do try. I want my kids to have healthy food every day, but realize it may not be every meal and that’s ok. Though It’s hard when they choose salami and hotdogs as their favorites. I do believe in having “fun food” and hope I do not overdo the control issue. Though I have some evidence of this with soda. We limit it to when we eat out or special occasional and the kids can’t get enough of it. Hmm, if logic follows then maybe I am creating “Pop Tart Yo Go” – deprived children whose college cupboards will be full of once forbidden treats.

Nevertheless, I am clearly frustrated with mass marketed kids food with little to no nutritional value like fruit snacks and drinks with little or no real fruit in them. It’s a fine line between limiting foods you know have no nutritional merit and allowing fun foods in moderation. I worry about having too many treats and having more trouble getting my kids to eat healthier foods. (How can broccoli compete with foods with cartoon characters on the box and commercials making them look scrumptious?) Of course they taste good, especially to the young palate. Being overly processed, sugar laden and devoid of nutrients are only part of my concern. I especially watch for trans fat – which health experts advise to avoid and research is mounting on the negative health effects. Why do food companies think even a trace of it is ok?

Kids are small people and trace amounts eaten regularly become more than traces! It is outlawed in Denmark, not allowed in New York restaurants, but still is found in most “kid foods” – like graham crackers, Yo Go’s, cheese crackers, granola bars, little Debbies, Twinkies, cupcakes etc. many new kid products… Why introduce new foods with trans fat? Don’t we have enough?

So back to the issue at hand. To Pop Tart or not to Pop Tart? After writing this I can see that I need to allow them occasionally. I just wish they had something in them that were nourishing. I guess using the term figuratively; they do nourish the fun factor. Kelloggs, are you out there? Make something healthy that also tastes good. And leave the trans fat out of it, would ya?