The Science of Deliciously Good Health

Over the last two decades a veritable Niagara Falls of nutritional studies have poured through the newswires. Debates on what to consume and what to cut out have provided the often-contentious ingredients of fad diets and gut-busting meal plans. Thankfully, we’re beginning to realize that dietary reform is a Rubik’s cube of change – no one twist or turn spells success. (Cutting carbs might purge pounds, but it can wreak havoc on your cardiovascular system). Eating a balanced diet of whole foods – food from the farm rather than the factory – is the key to maintaining good health.

According to CNN, here are the top 10 nutrition stories over the last twenty years (written and compiled by Sally Squires for Cooking Light):

The Food Pyramid Got a Face-lift: In 2005, the USDA unveiled a renovated pyramid shortly after publication of its revised Dietary Guidelines. The new pyramid advises Americans to eat more fruits and vegetables, consume three servings of low-fat dairy and three or more ounces of whole grains daily, and moderate intake of healthful fats, such as those found in olive oil, nuts, and avocados.

Nutrition Labels Became Front and Center:  In 1994 the FDA required products to carry nutrition facts. Since food manufacturers were required to list trans fat in 2006, a number of products have been reformulated to eliminate it.

Fish Tales: The American Heart Association and U.S. Dietary Guidelines advise eating seafood twice a week – as it’s rich in omega-3 fatty acids, which are good for your heart, brain, joints, and mood.

Fat is not a Four-letter Word: Studies have shown that mono- and polyunsaturated fats help improve blood cholesterol levels, either by cutting levels of low-density lipoprotein, one of the most damaging forms of cholesterol, or by boosting levels of high density lipoprotein, a protective type of cholesterol. Of course, fat intake should be approached cautiously. 

The Whole Truth About Whole Grains: Spotting whole-grain products is easier than it used to be – until 2006 there was no official government definition of whole grains. Whole grains don’t raise blood sugar levels the way foods made with refined grains do.

Food Therapy:  More people are using food to prevent disease and promote health. In 1997 a study conducted by the NHLBI demonstrated eating a diet low in sodium, rich in fruits and vegetables, fiber, whole grains, and modest amounts of healthful fats can significantly lower blood pressure in just two weeks.

Drink to Good Health: To help consumers recognize healthier choices, a team of University of North Carolina scientists developed a beverage guidance system in 2006. The leading drink choice to quench thirst is water, followed by such low-calorie choices as tea, milk (nonfat or skim), and diet drinks, then juices and sports drinks.

Variety is the Spice of Life: Time and again, research points to eating a variety of foods for optimal health. Choose fruits and vegetables in all the colors of the rainbow. Reach for whole grains, beans, and a wide range of lean protein, from a little red meat to seafood.

Organic Planet: Organic food sales have grown by roughly 20 percent each year.

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Tags: CNN and nutrition stories, dietary guidelines, good fats, low sodium diet, nutrition labels, omega 3 fights disease, organic food, USDA food pyramid, whole grains