A recent study published in the Society of Chemical Industry's Journal of the Science of Food and Agriculture compared organically grown crops with those grown with conventional methods. The study included carrots, kale, peas, apples and potatoes which were grown in three different fields in the same location. The soil was essentially the same and all three fields experienced the same weather conditions. All the crops were harvested at the same time and handled similarly after harvest. One field was certified organic using only manure and limited pesticide on kale only. The second field used manure as fertilizer and pesticides to the legal limit allowed by regulation. The third field used a combination of conventional mineral fertilizers and pesticides as legally allowed. After harvest, the produce was tested for major nutrients and trace minerals. There was no difference in the nutritional content of any of the crops. The researchers took it a step further and for the next two years fed these crops to livestock. They monitored the livestock for intake and excretion of various minerals and trace elements. Once again, there was no difference in retention of the nutritional elements among the livestock. The authors concluded there is no credible evidence that organic crops are nutritionally superior to those grown conventionally. Organic produce typically costs about 40% to 100% more than conventionally grown products. Consider buying locally grown produce when it is in season to save money. Wash all produce thoroughly and if you are concerned about residues, peel fruits and vegetables before eating.

Recent news reports have not been very positive about the use of supplements such as vitamin C, E, folic acid, beta-carotene or calcium for cancer prevention. The studies were conducted with subjects taking these nutrients in pill form and comparing results with a control group taking a placebo. There was some slight difference in the two groups but it was not statistically significant. There's a problem with this type of headline. The general public gets confused about whether our healthy eating recommendations are legitimate. We know from many years of observational or epidemiological data that people who eat more fruits and vegetables, limit fat intake, include low-fat dairy products and exercise regularly have lower risks of cancer, heart disease and diabetes. Their diets are higher in vitamins C, E, A, beta-carotene, calcium, folic acid and fiber. Research has not been able to prove that these nutrients in tablet form are tremendously effective for disease prevention. It is important to remember that whole fruits and veggies contain hundreds of different compounds, vitamins, anti-oxidants and fiber that probably work in concert to reduce risk. In other words, the dietary changes patients make along with exercise have been proven to reduce risk of chronic illness, but patients might be spending money on supplements hoping for the same result. It is not easy to change eating habits, but clearly the benefit lies in changing the composition of the diet and lifestyles.

The 2008 Food & Health Survey conducted by the International Food Information Council reveals consumer attitudes about food, nutrition and health. Thirty-nine percent of Americans perceive their health as "excellent" or "very good." Survey participants' concerns about excess weight influenced their decisions to change dietary habits. Currently 57% stated they were trying to lose weight. About 60% reported reduced portion sizes and 57% said they were reducing calorie intake to achieve weight loss. But here's the problem: only 15% of respondents correctly estimated the number of calories needed per day for a person of their age, height, activity level and weight. Further, only 31% realized that excess calories from any source (fat, protein or carbohydrate) can lead to weight gain. Most of the respondents believed that only calories from either fat or carbohydrate would lead to weight gain. Nearly half of those surveyed stated they do not balance diet with physical activity to manage weight. In other words, they are not connecting a change in weight with calories consumed versus calories expended. When counseling clients who are working to lose weight, it is imperative to explain that calories from ALL sources can lead to weight gain. When discussing the role of physical activity with weight control, I may use an example such as this: If you walk for 30 minutes, you will burn approximately 150 calories. If after your workout you reward yourself with a granola bar which contains 150 calories, you may not see much weight loss. Of course exercise boosts metabolism for the next few hours and they will burn more calories than they would if they remain sedentary. For real success, clients must be aware of all the calories they take in from all sources and work to increase daily physical activity. Refer clients to the www.mypyramid.gov website for more information.

As we age our metabolism begins to slow down and gradual weight gain usually follows. In addition, people tend to be less active after they retire. With this extra weight, older adults have increased risk for diabetes, heart disease and joint problems. A recent study, published in the Journal of Applied Physiology, involved participants who were 60 – 75 years of age, overweight and sedentary. The study subjects were divided into three groups for weight loss: exercise only, diet only, and exercise plus diet. The exercise group used the stationary bike or walked but did not change their diet. The diet group reduced their caloric intake to achieve a 10% weight loss over four months. The third group combined daily exercise with a sensible diet. The exercise only group used more fat stores but burned fewer calories while exercising as their bodies grew accustomed to the workout. The diet only group had weight loss resulting from a loss of both muscle and fat. The exercise plus diet group lost weight but most of it came from fat stores. Older people tend to lose muscle and bone mass due to inactivity and normal aging. Dieting without daily exercise produced a loss of muscle mass which is undesirable. Not only with older adults, but with all my clients, I emphasize the importance of exercise together with diet for the best overall health results. You should warn anyone that starts exercising after being totally sedentary that significant weight loss may not occur in the first few weeks because they are toning muscle (which is heavy) while they are losing fat mass. Instead of measuring success only with a scale, try measuring upper arms, thighs, waist and hips to show them how many inches they have lost. This keeps them motivated even when they see little change in the scale.

A British study of over 20,000 men and women between the ages of 45 and 79 documented four health behaviors and their influence on life span. The participants were asked about smoking, exercise, alcohol use and fruit and vegetable intake. If the participants did not smoke, were physically active, drank alcohol in moderation, and ate five servings of fruits and vegetables per day they lived an average of 14 years longer than those who smoked, got no exercise, did not drink and did not eat enough fruits and veggies. Moderate alcohol intake was defined as one to fourteen alcohol units per week. A unit is one beer, one jigger of distilled spirits or one glass of wine. General recommendations have been one drink per day for women and no more than two drinks per day for men. A serving of fruit or vegetable was defined as one-half cup, one small whole fruit or one-half cup of juice. Interestingly, these results were true regardless of social class or body mass index, meaning that economic status or body weight did not seem to change the outcome. Health professionals can encourage small behavior changes and expect to see a healthier aging population based on these findings. Health information is everywhere and sometimes it seems contradictory or confusing for the general public. Simple guidelines and easy short term goals for behavior change can make it easier for clients to live a longer more productive life.

Holidays should be a wonderful time of year to get together with family and friends and enjoy the season. But for those on a special diet, it can be a stressful time of year. Food is everywhere... at work, at parties, at church! I have had clients tell me they just stay home from festivities to avoid the temptations they are sure to encounter. Here are a few tips that might help get your clients through the holiday season without a weight gain. (Maintenance of weight is a big accomplishment!) At Work: Go for a walk on your break time. Staying out of the break room will keep you away from the goodies and the exercise is good stress relief that burns calories. At Parties: Don't starve all day knowing you will be going to a party that night. This only leads to eating much more high calorie party food because you are hungry. Take a small plate of food and then move away from the table. The closer you stand, the easier it is to refill your plate. At Family Dinners: Get a small teaspoon and take one bite of everything on the table. Fill one plate and don't go back for seconds. Pick one favorite dessert and split it with someone. Ask some family members to go for a walk after the meal instead of plopping down on the couch in front of the television. As busy as we can all get, keep up with regular exercise routines. Make exercise a priority and get adequate sleep. The holidays can be enjoyed without the fear of gaining excess weight.

Believe me, even if you know all about healthy eating, life gets in the way of your best laid plans at times. There are some new studies that may offer help for those struggling just to get the weight control process started. Meal replacement products have gained some recognition as an option for those who need to control calorie intake for weight loss or better diabetes control. What are meal replacement products? As the name implies, these ready-to-go drinks, powdered shakes, bars and pudding products can be used in place of a meal or snack. They are fast, convenient, portion-controlled, nutritionally balanced and the taste has been improved over the past few years. Studies have shown that replacing one or two meals a day with these products can lead to more significant weight loss than traditional diet plans when combined with regular exercise most days of the week. Experts recommend that you plan one well-balanced meal with lean protein, vegetables and fruit when it is most convenient along with fresh fruit and one-quarter cup of nuts as snacks during the day. Remember to drink adequate amounts of water or other low-calorie fluids to stay hydrated and prevent constipation. What should you look for in a meal replacement product? Read the nutrition facts panel for: •Calories- 190 to 250 per serving- For products with fewer than 200 calories, you may want to add a fruit or fat-free dairy serving to round out the "meal." •Protein- 15 to 20 grams per serving. •Carbohydrates- 14 to 34 grams with 3 to 6 grams of dietary fiber per serving. •Total Fat- 5 to 8 grams with unsaturated fat and little if any saturated fat. •Vitamins and minerals- 50 to 100 percent of the Dietary Reference Intake.

Meal replacement products are great if used properly in the context of a balanced diet with regular exercise.

I have noticed that clients are almost always reluctant to make an appointment to see a dietitian. Many of them are coerced to attend by a spouse who is concerned or frustrated or simply wants someone else to tell the patient what they should be eating. Food is a very personal thing and most of us don't want to give up the things we love to eat. A few years ago, as part of my initial interview, I started asking clients "what is your favorite food?" or "what foods are you not willing to give up?" Most of them jump at the opportunity to list those foods for me and then wait anxiously to see my response. When I make the statement that we will work those foods into their eating plan somewhere, they are immediately relaxed and ready to learn. No one wants to have a diet prescribed for them, they want to have some input and own the changes we are asking them to make. One size doesn't fit all and pre-printed diet sheets are no exception. This is where the expertise of a registered dietitian comes in handy. We can design an individualized eating plan based on clinical information, client preferences, financial issues, and therapeutic goals. Nutrition is a complicated science and boiling it down to understandable recommendations that fit the client's needs is an art. All therapists recognize that one exercise or one approach to a problem will not work for all the clients they treat even if they have the same diagnosis. The same is very true of nutrition therapy. The challenge for nutrition therapists is to formulate an eating plan that clients are willing and able to follow without taking all the pleasure out of food. Besides, there are no "good" or "bad" foods and all foods can fit in balanced diet with a little dose of moderation.