Diet Information from 42,000 Subjects
Researchers from Queens College in New York assessed diet information gathered from more than 62,000 female participants in a large US study.
Assigned Diet Scores
They assigned each woman a "Recommended Food Score" based on the variety of fruits, vegetables, whole grain foods, lean meats and poultry, and low-fat dairy foods in her diet. The researchers found that over a five-year period the women who consumed a greater variety of these foods in their diet (as reflected by higher diet scores) were 30% less likely than those with less diverse diets to die from cancer, heart disease, and stroke.
Highest Diet Scores - US Dietary Guidelines
The researchers point out that the women in the study with the highest diet scores were following the US Dietary Guidelines, government recommendations that outline diet changes that everyone can make to reduce their risk of disease. Acknowledging the link between diet and health, the guidelines advise consumers to select a varied diet that includes plenty of fruits, vegetables, and whole grain foods, and control their intake of saturated fat and cholesterol by choosing low-fat dairy foods and leaner cuts of meat whenever possible.
Diet High in Fruits & Vegetables
The authors of this study admit that there is no "one answer" as to why diet made such a difference. But, by choosing a diet high in fruits, vegetables, and whole grain foods, the women with the highest diet scores consumed the most fiber, vitamin C, vitamin E, folic acid, and beta-carotene and a lower percentage of calories from fat. They were also less likely to smoke and more likely than women with lower scores to exercise regularly. Any or all of these diet and lifestyle factors may have worked together to keep these women healthy.
SOURCE: Journal of the American Medical Association.
Diet & Weight Control Begin With Breakfast
Eating breakfast regularly is a good diet habit and a common characteristic among those who lose weight and keep it off, according to a recent study on diet and weight control published in Obesity Research.
Diet researchers at the University of Colorado, University of Pittsburgh, and Brown University routinely collect diet data on a group of people comprising the National Weight Control Registry (NWCR). In order to be eligible for inclusion in the registry, an individual has to have lost a minimum of 30 pounds (13.6 kg) and maintained the weight loss a minimum of one year.
Diet, Food Intake & Exercise
The NWCR includes information on almost 3000 individuals. On average, these people have lost 71 pounds (32.4 kg) and kept the weight off for over 6 years. Strategies previously identified that contribute to their success are eating a low-fat, high-carbohydrate diet, monitoring food intake and body weight, and maintaining high levels of physical activity.
Breakfast - A Regular Diet Habit for Weight Control
As part of routine follow-up about diet and weight control habits, the people in the NWCR were asked, "How many days of the week do you eat breakfast?" Nearly 80% reported eating breakfast 7 days per week and only 4% reported never eating breakfast. Almost 90% said that they ate breakfast on most days of the week (4 or more days). There was no significant difference between breakfast eaters and non-breakfast eaters in the number of calories they consumed during the day.
Breakfast - Calorie Intake vs. Diet Hunger Pangs
In the general dieting public, the percentage of people who skip breakfast is on the rise, from about 14% in 1965 to 25% in 1991. Some people skip breakfast because they feel it will reduce their overall daily calorie intake. Unfortunately, hunger pangs can cause diet problems. However, in this study the daily caloric intakes of the two groups were comparable, meaning that "breakfast skippers" were making up the calories they missed at other points throughout the day.
Good Diet & Weight Loss Strategy
Eating breakfast is obviously a good diet strategy to include in your weight maintenance efforts. For those in a hurry in the morning, quick diet options include instant oatmeal, a bagel, cold cereal, a piece of fruit, or a carton of yogurt.
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