TIME: Almanac 1990/1990 Time Magazine Compact Almanac, The (1991)(Time).iso/time/031389/03138900.069

Text File | 1990-09-22 | 6KB | 107 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.