TIME: Almanac 1993/TIME Almanac 1993.iso/time/031389/03138900.069

Text File | 1992-09-23 | 5.7 KB | 116 lines

                                                                                HEALTH, Page 51

The Latest Word on What to Eat


A new report calls for less fat, more starch and no vitamin
pills


    Many Americans believe firmly in the notion of better health
through better eating. What bothers them is the specifics: Just
how much of what foods, for example, are they supposed to be
consuming? Last week, in a massive new report by the National
Research Council, the public received the best answer yet. The
1,300-page document, titled Diet and Health: Implications for
Reducing Chronic Disease Risk, sets forth the most comprehensive
and detailed set of dietary guidelines ever.

    By following its recommendations, says the report, the
American people could cut by at least 20% the risk of
developing coronary heart disease, the top killer in the U.S.
They could also "substantially" reduce the threat of a host of
other ailments, including cancer, stroke, high blood pressure,
obesity, osteoporosis and liver disease. Just how to do this is
described in the guidelines, which were prepared by a 19-member
panel after a review of more than 5,000 studies. The NRC group
not only crystallizes the broad dietary goals laid down by
earlier reports but also extends them to children.

    Among the recommendations:

    Limit fats to 30% of daily calories, with saturated fats
making up less than 10% of the intake. Keep cholesterol
consumption below 300 mg daily. Diets should emphasize fish,
skinless poultry, lean meats and low- or non-fat dairy
products, and cut back on fried and other fatty foods such as
pastries, spreads and dressings. To reduce cholesterol, limit
consumption of egg yolks, certain shellfish and organ meats.

    Make carbohydrates account for at least 55% of daily
calories, rather than the present average of 45%. Eat five or
more servings daily of vegetables, preferably the green or
yellow kind, and fruits, particularly citrus. In addition, eat
six or more daily servings of starches, like rice and potatoes,
and other complex carbohydrates, including pasta, whole-grain
breads and cereals, and legumes. These are generally low in
fats and rich in vitamins, minerals and fiber. Five or six
servings may seem a lot, but a single serving is just half a cup
of vegetables, a medium-size piece of fruit or a slice of
bread. Observes the University of Toronto's Dr. Anthony Miller,
who helped draft the report: "If you eat a mixed salad and have
fruit for dessert, your meal might contain three servings."

    Eat only moderate amounts of protein. Americans should meet
the Recommended Daily Allowance -- 0.8 g per kg of ideal body
weight for adults -- but not exceed twice that level. Since an
ounce of lean ground beef has about 8 g of protein, a 120-lb.
woman fulfills her entire protein requirement with a 5.6-oz.
hamburger, and a 180-lb. man with an 8.4-oz. patty.

    This is one of the report's surprises; many people have long
believed the more protein the better. In fact, some popular
weight-loss schemes have been based on high-protein intake. But
the panel notes that diets rich in animal protein have no known
benefits and may increase the risk of colon or breast cancer.
Whether protein is the villain is not clear, however, since
meats are typically loaded with fat.

    The panel vehemently condemned the use of dietary
supplements. Some 40% to 60% of Americans routinely swallow
vitamins, mineral tablets, protein powders and the like. Yet
most people do not need more than the RDAs for vitamins and
minerals, and they get that easily through a varied diet.
Megadoses have no benefits and can be toxic.

    Similarly, the report says, there is no convincing evidence
that calcium supplements help prevent osteoporosis, a crippling
bone disease prevalent in older women. The calcium RDA is 800
mg; women now consume about three-quarters of that amount. They
could make up the shortfall by drinking a 5-oz. glass of
low-fat milk each day.

    Fish-oil capsules got a thumbs down too. Eating marine fish
one or more times a week is thought to help lower cholesterol,
but proof that concentrated fish oil has the same result is
lacking, and there is no information on its long-term effects.
Nor are fiber supplements warranted as a hedge against cancer of
the stomach, large intestine and lungs. Though the panel
endorses eating more high-fiber foods, no one knows if the
beneficial effects result from the fiber itself.

    As for alcohol, the report advises those who drink to limit
intake to less than 1 oz. daily, the equivalent of two cans of
beer or two small glasses of wine. Though some researchers
believe moderate drinking may have a protective effect against
heart disease, the report finds that the risks of alcohol far
outweigh any benefits. Women who are pregnant or trying to
conceive should avoid alcohol. The panel also urged the public
to limit salt consumption to 6 g -- about a teaspoon -- or less a
day.

    How difficult will it be for the U.S. to meet these goals?
Americans are now on target for protein. But they still need to
raise carbohydrates and lower total fats and saturated fats,
salt and alcohol. Men now consume 45% more cholesterol than
recommended.

    The report stresses that the new guidelines are realistic
and feasible, requiring adjustments but no real deprivations.
Americans may still safely eat meat, provided it is "lean meat
in smaller and fewer portions than is customary." Says Dr.
DeWitt Goodman, a member of the panel from Columbia University:
"The recommendations are compatible with gourmet, delicious
eating." Some Americans may dispute that, but they will have to
decide which is more important -- good taste or good health.