Fiber, Superfoods, Organic Foods, Comfort Foods and Dietary Approaches to Human Health

Low-Residue Diet

A diet that limits high fiber food (whole grains breads, cereals, nuts, seeds, raw or dried fruits, vegetables) The designation "residue" refers to any undigested food, including fiber, that is part of the stool The goal is to minimize daily small bowel movements to ease symptoms such as diarrhea, bloating, gas, and stomach cramping Recommended on a short-term basis when having a flare of an inflammatory bowel disease (Crohn's disease, ulcerative colits, diverticulitis) or after intestinal surgery to accelerate recovery

Whole Grain vs. Refined (White) Grain

A grain is a layman's designation for a dry seed (or kernel) from certain plants of the grass (Gramineae) family. Through a refining process, the outer coating (hull) and germ are removed to facilitate the grinding (milling) of the grain and to prevent rancidification. The milled product is a soft and generally white powder. In whole grain, all the parts are preserved and upon grinding the end product is tougher and colored in a shade of brown. Examples of grains: Barley Buckwheat Corn Oat Rye Wheat

Superfoods

A nonmedical term used to designate a nonprocessed food item with a high content of specific chemical components, usually nutritional, and deemed beneficial for maintaining and/or promoting health, improving medical conditions, reducing the risk of chronic disease or prolonging life. May come from plant or animal sources, and from the land or from the sea

Concept of Comfort Foods

A tasty (flavorful), hearty, nourishing and nurturing food that is often craved in moments of unhappiness, emotional stress (decreases negative feelings) and, surprisingly, even during times of celebration (increases positive feelings). Usually moist, creamy, soft, mashed, rich or still warm texture, often sweet, with a high fat and carbohydrate content. Provides a good feeling (comfort, solace, relaxation) and can bring back memories of a happy event or time in life (nostalgic feeling), including childhood and school days. Examples: favorite pudding or ice cream, pizza, burger, fries, fried chicken, baked beans, chicken soup, creamy soups, chocolates, spaghetti, meatloaf, stews, mashed potato, pies, casseroles, chili, chicken in a pot, macaroni and cheese, grilled cheese sandwich, etc.

Vegetarian Diet

Aim - Depends, but may include weight loss, heart health, and diabetes prevention or control Claim - Could shed pounds and fend off chronic diseases Components - Strictly based on eating lots of fruits, vegetables, and whole grains, in avoiding meats, fish and poultry, and in still eating dairy products and eggs. Variations - Lacto-vegetarians nix eggs, ovo-vegetarians nix dairy products, and lacto-ovo-vegetarians nix both eggs and dairy products. Results - Likely to reduce body weight and BMI, especially if practiced along with some physical activity. Government has issued 2010 Dietary Guidelines that can help to develop a healthy plan. Also can lower cholesterol, BP, and the risk of heart disease and diabetes (provided one limits intake of calories and saturated fats)

Vegan Diet

Aim - Depends, but may onclude weight loss, heart health and diabetes prevention or control Claim - One can lose weight and fend off chronic diseases Components - Strictly based on eating fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes. Excludes meats, fish and poultry, eggs and dairy products. Also animal-derived products such as butter, lard, and gelatin. Results - Likely to shed pounds and to lower the BMI than meat-eating individuals. How fast depends on the individual and on the amount of physical activity. Also it may be of benefit against cardiovascular disorders and diabetes.

Low-Residue Diet : Permissible Foods

(a) Grains (in white bread, plain crackers, Melba toast). Cooked cereals (farina, grits, cream of wheat), cold cereals (corn flakes, puffed rice), white rice, noodles and refined pasta; (b) Fruits and vegetables (after removing skin and seeds), including potatoes and tomatoes; (c) Milk and dairy products (in moderation ± lactase supplement); (d) Meats and eggs; (e) Fats, sauces and condiments; (f) Sweets (cakes, cookies, ice cream, hard candy, pretzels).

Low- Residue Diet: Foods to Avoid

(a) Whole-grain products (as in whole-grain breads, cereals, crackers, pasta, rice, kasha); (b) Raw or dried fruits (prunes, berries, raisins, figs, pineapple, mango, pear); (c) Seeds, nuts or coconut (as such or in bread, cereals, desserts and candies); (d) Most raw vegetables; (d) Certain cooked vegetables (beans, corn, cabbage, peas, broccoli, winter squash, Brusselssprouts, cauliflower, onion, potatoes with skin); (e) Legumes (beans, lentils) and tofu; (f) Pickles, olives, relish, sauerkraut, horseradish; (g) Popcorn; (h) Fruit juices with pulp or seeds; (i) Cheeses with nuts, seeds or fruit; (j) Tough meats.

Weight Watchers Diet

Aim - To lose body weight Components - Assigns every food a points value based on its protein, carbohydrate, fat, fiber, calories and how hard your body has to work to burn it off. You can eat whatever you want - provided you stick to your daily PointsPlus target, a number based on your gender, weight, height, and age. You can find the points values of more than 40,000 foods on Weight Watchers' website. Processed foods like bologna usually have the highest point values (meaning they should be eaten in small amounts or less often) while fresh fruits and vegetables carry zero points (you can eat as much as you want because they are high in fiber and are more filling than, say, a candy bar). Fruit juice, dried fruit and starchy vegetables do not count as freebies since they're higher in calories. For certain foods Weigh Watchers list the content of sugar, Na+, fiber and types and amounts of fat Results - May be effective and promote heart health

Mayo Clinic Diet

Aim - To lose excess body weight by learning how to choose healthy foods and portion, and by developing healthy lifestyle habits to reduce the risk of weight-related health problems (diabetes, heart disease, high BP and sleep apnea); to maintain reduced body weight. Components - Follow the Mayo Clinic Healthy Weight Pyramid that focus on selecting healthy foods with a low caloric content - whole-grain carbohydrates, lean sources of protein (legumes, fish), low fat dairy and heart-healthy unsaturated fats, veggies, fruits, nuts, fiber, K, Ca, vit. B-12, vit. D. It also teaches how to estimate portion sizes and to plan meals. It doe not focus on counting calories or on eliminating certain foods, but it targets to ~1200 calories/day. It also requires regular physical activity and exercise. Results - Quick weight loss, lower BP, lower risk of chronic disease

Mediterranean Diet

Aim - To lower the risk of chronic disease (heart, diabetes, brain, cancer). Effect on body weight depends on degree of physical activity and exercise, and on amount of food intake Components - Consume a diet low in red meat, sugar and saturated fat but emphasize fruits, veggies, whole grains, legumes, nuts, lean protein, herbs and spices, fish and seafood (at least 2x/wk) and olive oil; in addition, a moderate intake of poultry, eggs, cheese, yogurt and red wine, and an infrequent intake of red meat are recommended Results - Lower LDL, total cholesterol, BP, higher HDL. Can decrease incidence of and mortality by cardiovascular disease, diabetes and CA; and incidence of Parkinon's and Alzhemer's diseases

Therapeutic Lifestyle Changes (TLC) Diet

Aim - To reduce a high blood cholesterol level and, thus, the risk of cardiovascular disease Components - Sharp reduction of saturated fats (fatty meat, whole milk dairy products and fried foods) and fatty cold cuts (salami) which are known to raise LDL. Eat lots of vegetables, fruits, grains, nuts, fish and skin-free poultry. Raise intake of MUF and PUFAdd stanols and other phytosterols and soluble fiber if necessary. Restricting calories to 1800/day women and 2500/day men, engaging in physical exercise and quitting smoking can increase chances of success Principle - Restriction of dietary components known to increase LDL, total cholesterol and triglycerides.

Ornish Diet

Aim - Variable. Can be tailored to losing weight, preventing or reversing diabetes and heart disease, lowering blood pressure and cholesterol, and preventing and treating prostate or breast cancer Claim - It is scientifically proven to make you "feel better, live longer, lose weight, and gain health" Components - Based on the combined use of nutrition, exercise, stress management and emotional support to achieve any of above goals. One can change the diet either to lose weight or to reverse heart disease. Foods are categorized into 5 groups from most (group 1) to least (group 5) healthful. For exercise, aerobic activities, resistance training and flexibility are stressed. To manage stress one can call on deep breathing, meditation, and yoga Results - May or may not lead to weight loss depending on foods eaten; can reverse artery blockages after 1 yr, can lower BP, total and bad cholesterol; likely to prevent or control diabetes

Jenny Craig Diet

Aim - Weight loss Components - Aimed as restricting calories, fat and amounts of food. The company can provides prepacked meals or one can follow specific recipes. Meals and an exercise plan are personalized and there is a weekly one-on-one counseling session with a company's consultant who is not a nutri-tionist or dietitian but who can ask for help from a professional dietitian. The caloric content of the daily diet ranges from 1200-2300 and is designed around one's current body weight, fitness habits, motivation level and tendencies to eat when stressed. Results - Likely loss of weight if motivated to stay on the prescribed diet; may decrease risk of CVD and diabetes and its complications

Volumetrics Diet

Aim - Weight loss Components - Eat foods that will provide fewer calories per bite, hence allowing for a greater volume of food intake without a major increase in the number of calories consumed. Based on water-rich foods like brothy soups, fruits and vegetables, whole grains, low-fat dairy products, lean meat and fish, all of which help to control hunger by filling one up while contributing with only a few calories. Foods high in fat and/or sugar are just the opposite (less filling, more calories per bite). By eating foods with a high volume one can increase the size of the servings and still lose weight. One can add vegetables into rich foods to dilute the calories by increasing the volume, thus tricking the brain into thinking you are eating more food Classification of foods - Divided into 4 categories: (a) Category 1 (very low-density) includes nonstarchy fruits and vegetables, nonfat milk, and broth-based soup. (b) Category 2 (low-density) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes, like chili and spaghetti. (c) Category 3 (medium-density) includes meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake. (d) Category 4 (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter, and oil. Recommendation - Consume heavily foods in categories 1 and 2, watch your portion sizes with category 3, and keep category 4 choices to a minimum. Each day, eat breakfast, lunch, dinner, a couple snacks, and dessert. Exactly how strictly you follow Volumetrics is up to you. Results - Likely loss of weight; likely decreased risk of cardiovascular disease and diabetes and its complications

Flexitarian Diet

Aim - Weight loss, optimal health Components - Basically a vegetarian diet with emphasis on 5 food groups: fruits, veggies, whole grains, "new meats" (tofu, beans, lentils, peas, eggs, nuts and seeds), dairy and sugar and spices (agave syrup, herbs, salad dressings). Meat intake permissible when feeling the urge for it. Total daily caloric intake is kept ~1500, divided into 3 meals and snacks, but it can be increased or decreased to account for activity level, gender, height and weight. A little physical activity is needed. Results - Loss of weight is likely. Also cholesterol and BP will be kept in check. Incidence of cardiovascular disease, diabetes and CA appears to be lower and life span is ~3.6 yr longer than a meat-eating population.

Biggest Loser Diet

Aim - Weight loss; disease prevention or reversal Claims - Six weeks of healthy food and regular exercise can help to lose weight, prevent or reverse diabetes, cut the risk of CA, dementia and Alzheimer's disease, improve cardiac health, and boost immune function Theory - Eat regular meals that emphasize filling calories with fruits, vegetables, lean protein sources and whole grains but is light on saturated fat and added sugar. Practice portion control; use a food journal, and do not sit around too much Results - Due to caloric restriction and exercise, loss of weight is likely. Also it has cardiovascular benefits (lower LDL cholesterol, BP and triglycerides, increases HDL), and can be used to prevent or control diabetes

Low-Fiber Diet: Foods to Avoid

All raw or dried fruits, berries, prune juice, all raw or steamed vegetables, all legumes, corn, onions, sauerkraut, popcorn, potato chips, pickles, brown or wild rice, whole-grain products, kasha, nuts, coconut, seeds, granola, processed or cured meats, tough meats with gristle.

Low-Fiber Diet: Use

Amount of fiber in the diet is reduced to rest the bowels (intestines) in certain intestinal situations (bowel narrowing due to tumor or inflammatory disease), after a bowel surgery, in cramping, diarrhea, trouble digesting food, after radiation therapy damaging/irritating GI tract. It reduces the amount of undigested food moving the intestines as well as the amount of stool produced.

Soluble Fiber

Attract water and dissolve in it to form a gel. Found in legumes, grains (oats), fruits, flaxseed, psyllium. Examples are pectin, inulin, gums and resistant starches. Associated with the regulation of cholesterol and glucose intestinal absorption and their blood levels, with defecation, with slowing down digestion and with feeling of fullness

Fiber: Requirements

Average American intake - 15 (12-17) g/day Daily requirement - According to 2005 Dietary Guidelines for Americans from Institute of Medicine and American Dietetic Association women need 25 g/day and men 38 g/day (≤50 years). Eat a vegetarian diet at least once a week and at least 21 (women)-30 (men) g/day (5-10 g should be soluble)

Gluten-Free Grains

Corn Rice Quinoa Buckwheat Millet *Celiac disease patients

Insoluble Fiber

Does not dissolve in water. Found in whole grains, whole-grain couscous, brown rice, bulgur, oats, wheat bran, seeds, subterranean vegetables (carrots, potatoes with skin), legumes, nuts, grapes, tomatoes, dark leafy vegetables, broccoli, cabbage, cucumber, zucchini, celery, peas, green beans and raisins. Examples are cellulose, hemicelluloses and lignin. Promote intestinal peristalsis and defecation, thus preventing constipation and decreasing chances of developing diverticulitis. Also can make one feel full longer and curbs overeating.

Superfoods: Chemical Components

Fiber, vitamins, minerals, proteins, antioxidants (flavonoids, procyanidins, polyphenols), unsaturated lipids, Omega-6 fatty acids, Omega-3 fatty acids.

Examples of Superfoods

Fish - Halibut, herring, mackerel, salmon, sardine, trout, tuna Fruits - Apple, apricot, banana, berries (blueberry, cranberry, strawberry), cherry, fig, grapes, guava, kiwi, mango, orange, papaya, peach, pear, pineapple, pomegranate, red grapes Nuts - Almond, peanut, pecan, pistachio, walnut Seeds - Barley, beans, buckwheat, chia, edamame (whole soybean), flaxseed, lentil, oats, quinoa Sprouts - Brussels sprouts, clove, alfalfa, barley Vegetables - Artichoke, asparagus, avocado, beets, bell pepper, bok choy broccoli, cabbage, carrot, cauliflower, kale, leek, pumpkin, spinach, squash, tomato, Swiss chard Others - Beepollen, dark chocolate, eggs, garlic, hot pepper, mushrooms, olive oil, onion, sweet potato, tofu, tea, yogurt, kefir Powders - Cactus, maca, pomegranate

Maca: ADRs

If used in moderation they are rare. However some may be allergic to it (initially test a small dose), in the event of thyroid disease and goiter it can worsen the condition, in those with hypertension it can exacerbate the symptoms, if experiencing hot flashes it can worsen them. Never take it on an empty stomach (may cause heartburn or indigestion) and for more than 3 months (take a break for at least 2 weeks). When consumed longer than the recommended time period, the benefits are reversed

Fiber: Significance

Important to good health (lower cholesterol absorption, lower LDL and total cholesterol levels, reduce glucose absorption, lower risk of heart disease and type 2 diabetes, may aid in weight loss)

Maca: Claims

Increases blood iron (vs. anemia), memory, athletic performance, sexual desire (libido), energy and stamina, overcomes chronic fatigue syndrome, infertility issues, tuberculosis, depression and erectile dysfunction, regulates menstrual cycle, balances hormones and mood, strengthen weak bones (vs. osteoporosis), reduces symptoms of PMS, menopause, leukemia and HIV/ AIDS, boosts immune system, overcomes stomach cancer, helps to adapt to stress.

Superfoods: Claimed Benefits

Lower blood glucose, cholesterol and triglycerides; boost HDL levels; lower blood pressure; lower the risk of diabetes, cancer and heart disease; aid to losing body weight

Dietary Approaches to Stop Hypertension (DASH) Diet

Nutrients like K, Ca, protein and fiber are crucial to fend off or fight high BP. Emphasizes fruits, veggies, nuts, whole grains, lean protein (fish, poultry), vegetable oils and fat-free or low-fat dairy products; but shuns calorie- and fat-laden sweets, trans-fats, sugary beverages and red meat, and restricts salt intake Restriction of caloric intake based on age and activity level and of salt intake Benefits - Lowers body weight, LDL and TGs, and raises HDL

Fiber: Sources

Plant foods vegetables, legumes, fruits, whole grains, nuts Top sources - Beans, peas, chickpeas, black-eyed peas, whole grains (wheat, brown rice, oats, barley), bulgur, bran, prunes, blackberries, raspberries, artichokes, ground psyllium seeds. Good sources - Dark leafy greens, lettuce, broccoli, edamame, okra, cauliflower, Brussels sprouts, sweet potato, potato with skin, corn, peas, asparagus, cabbage, whole wheat pasta, oats, popcorn, nuts, almond, peanuts, sunflower seeds, raisins, pears, blueberries, strawberries, oranges, tangerines, bananas, carrots, pumpkin, squash, mangoes, apples.

Maca: Products

Powder, capsules, tablets, capsules of standardized extr.

Low-Fiber Diet: Permissible Foods

Richer in soluble than in insoluble fiber since they cause less irritation to the intestines by forming a soft gel in the stomach. Products made from white refined flour or without whole grains, white rice, well-cooked fresh or canned vegetables and fruits (but without seeds, skins or stems), peeled cooked sweet or regular potatoes, vegetable juices without pulp or spices, soft fruits (cantaloupes, banana, melon) and cooked or cold cereals with <1 g fiber/serving.

Maca

Roots exist in at least 3 genetic forms: (a) white to yellow roots, made into cream maca powder (60% of production), (b) light pink to purple roots, made into red maca powder (25% of production), and (c ) light gray to dark gray root, made into black maca powder (15% of production). Different properties.

Maca: Nutritional Value

The roots, shaped like a turnip/radish, are harvested and dried. They can be used to make a porridge, baked goods (cookies), syrups, juices, blender drinks and liquors. The powder can be sprinkled on cereals, added to salad dressing, salads or soups, blender-mixed with juices or made into a smoothie, it can be cooked, and it can mixed with boiling water to make a tea. In general, maca has a pleasant malty and nutty taste. Av. daily dose range: ½ tsp-1 tbsp (0.5-2 g) Components - Contains 59% carbs,10% proteins, 2.2% lipids, 8% fiber. Also vit. B1,2,3,6,12, C, E, Ca, Fe, I, Mg, K, Se, Zn, P, amino acids, macamides, macaenes.

Macrobiotic Diet

Type - Balanced, filling, emphasizing "real food" but requiring lots of grunt work and being somewhat pricey (B12 and D may become low) Aim - To support optimal health, to prevent disease, to cope with inflammatory bowel disease symptoms (ulcerative colitis, Crohn's dis.) Approach - A diet is created based on what your body "tells" you to eat. It emphasizes whole, "real" foods aimed at creating a state of balance. Components - Emphasizes lots of whole grains, cereals, proteins from vegetarian sources (beans, soybean products like tofu or tempeh) and vegetables from land and sea. Fruits, fish and seafoods, seeds and nuts might be on the menu once or twice a week, but dairy products, eggs, red meats, poultry, anything artificial, processed, refined or with chemical additives should be avoided. Results - Probably will lead to weight loss compared to meat-eaters. It is likely to have cardiovascular benefits since low in saturated fats and high in fiber (lower cholesterol, BP). May prevent/control diabetes.

Slim-Fast Diet

Type - Low calorie, convenient, no math or guess work, shakes and meal bars could be a turnoff, after a while meals become repetitious Claim - 1-2 pounds weight loss/week Theory - One can lose weight by restricting calories and portion sizes and allowing for some variety and structure flexibility. One needs to buy Slim-Fast products (shakes, meal bars, snack bars) and use them in place of regular meals. However, in addition one can prepare a 500 calorie meal of your choice each day. Content - Consume 1200 calories per day from 3 snacks fruits or a Slim-Fast Snack Bar, two Slim-Fast meal replacements (a bar or a shake) and one 500-calorie home-made meal. Since a 20 pounds weight loss make take 8-10 wks, some may become bored. Result - Effective to lose weight; may prevent/control diabetes, but CV effects unclear

Raw Food Diet

Type - Low calorie, plant-product based, with lots of rules, and tedious meal preparations Aim - Depends, but may include weight loss and improved health Claim - Raw foods contain natural enzymes and nutrients that allow the body to attain optimal health and to shed pounds Components - Raw foodism goes back to the late 1800s, when M. Bircher-Benner MD found that eating raw apples could cure his jaundice. Based on raw food that has not been cooked, processed, microwaved, irradiated, genetically engineered or exposed to pesticides and herbidicides. It includes fresh fruits (berries) , vegetables and their juices, sprouts, nuts, seeds, legumes, and herbs in their whole, natural state. Compared to cooked food, it contributes with only one-half the calories. About 75-80% of the diet is plant-based, never heated above 115F. However, some people may cook part of their food, eat raw animal products (milk, cheese, sashimi, raw fish, certain kinds of raw meat), or use vegetable oils. Herbal teas are allowed. Results - Weight loss very likely; CV effects unclear but it could have a positive effect since intake of saturated fats and salts is low; effect on diabetes unclear

The Fast Diet

Type - Low-calorie, 5:2 approach, few rules to keep track of, dieting only for 2 days, unsafe for some, you may get hungry on 2 days Claim - You will lose weight - specifically fat - and reduce risk of a host of chronic diseases Theory - By eating normally for 5 days and partially fasting for any 2 nonconsecutive days the body is made to think that there is a famine, in which cases it switches to a maintenance mode and starts to burn fats stores. On a fasting day women are limited to consume 500 calories and men just 600 calories in the form of a high-protein food (nuts, legumes, skinless chicken) and fruits and vegetables with low glycemic content Result - Probably one losses weight; probably it has cardiovascular benefits (since very little saturated fats consumed on 2 days and substituted by foods high in fiber and protein); probably can prevent/control diabetes

Paleo Diet

Type - Low-carb, carnivoric, very low Na+, no grains and dairy, pricey Claim - Healthier, fitter, disease-free life Theory - High consumption of processed, carb-rich, foods by modern society has a negative impact on health. A Paleolithic diet of more than 10,000 yrs ago was free of junk food and based on foods obtained through hunting and gathering (animal proteins and plants) Components - Emphasizes meat, fish, poultry, fruits and veggies (cavemen's diet), but shuns refined sugar, dairy products, fish, poultry and grains and their products like breads (all which are post-agricultural items). Results - No concrete evidence of effect on weight, but by restricting the daily caloric intake and doing some exercise it is likely that weight will be lost. Effects of the CV system and on diabetes are unknown

Certification and Labeling of Organic Foods

USDA has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed. Products containing at least 70% organic ingredients may say "made with organic ingredients" on the label, but may not use the seal. Foods contain-ing <70% organic ingredients cannot use the seal or the word "organic" on their product label. but they can include them in the ingredient list. Foods with more than one ingredient, such as breakfast cereal, can use the USDA organic seal plus the following wording, depending on the number of organic ingredients: 100 percent organic (product must be either completely organic or made of all organic ingredients) or organic (product must be at least 95% organic).

Organic Food vs. Natural Food

While the production and sale (marketing) of all organic foods is federally regulated, that of most natural foods is not (with the exception of natural meat and poultry). Hence, the two terms are not equivalent. Organic refers not only to the food itself but also how it is produced. They must be grown using organic farming methods that recycle resources, reduces pollution and promote biodiversity. Crops must be grown without using synthetic pesticides, genetically modified ingredients or bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizer. Organic livestock must have access to the outdoors and be given no antibiotics or growth hormones. Organic foods may not be irradiated. Organic food should be separated from non-organic food.