>> THAT’S AMAZING. JUST GO UP IF YOU WANT THE SNOW.
>> APPRECIATE IT WHEN THEY MAKE
THE SIGNS AT HOME AND BRING THEM
IN.
IN. >>> IF YOU’RE STILL FULL FROM
CHRISTMAS DINNER, LIKE I AM, YOU
MIGHT THINK ABOUT A DIE NET THE
NEW YEAR.
NEW YEAR. "GOOD HOUSEKEEPING’S" REGISTERED
DIETITIAN, JACKIE LONDON, SAYS,
LOOK BEFORE YOU LEAP.
SHE’S HERE WITH THE BEST AND
WORST DIET PICKS OF 2019.
THESE ARE THE THINGS WE TALK
ABOUT EVERY YEAR.
I’VE READ THE NOTES AND I’M
LEARNING HERE.
LEARNING HERE. >> THERE’S A NUMBER OF BASICS TO
COVER.
COVER. THIS IS WHAT’S GOING TO MAKE FOR
THE BASIS OF THE BEST DIETS OF
2019.
2019. NUMBER ONE IS TO PRIORITIZE
PLANS.
PLANS. FRUITS, VEGGIES, 100% WHOLE
GRAINS, NUTS, LEGUMES.
THAT’S WHAT YOU’RE GOING TO EAT
THE BULK OF DURING THE DAY.
AND COOK WITH GOOD FOR YOU FATS.
THESE ARE GOING TO HAVE HIGH
ANTIOXIDANT PROFILES.
ANTIOXIDANT PROFILES. YOU’RE GOING TO MAXIMIZE THE
BENEFITS YOU GET FROM THE
VEGGIES AND FRUITS.
YOU WANT TO CHOOSE 100% WHOLE
GRAIN AS OFTEN AS POSSIBLE.
THAT MEANS 100% WHOLE GRAIN AND
INSERT THE NAME OF THE GRAIN
THERE.
THERE. IT CAN BE WHEAT OR OAT.
THEN, YOU WANT TO TRAVEL TLUR
TASTE.
TASTE. THINK ABOUT THAT AS
EXPERIMENTING WITH DIFFERENT
CUISINES USING FRESH HERBS,
SPICES.
SPICES. >> SOMETIMES WE GET IN A RUT AND
USE THE SAME OLD THINGS.
>> OVERARCHING, RULE NUMBER ONE,
THE TAKEAWAY OF ALL OF THIS, IS
TO THINK ABOUT INCLUSIVITY OVER
EXCLUSIVITY.
EXCLUSIVITY. INSTEAD OF THINKING WHAT TO
RESTRICT, THINK ABOUT WHAT YOU
CAN HAVE MORE OF.
AND WE’LL SEE THAT IN A MOMENT.
>> PEOPLE LOVE THIS.
THE BEST DIETS IN 2019.
YOU START WITH THE MEDITERRANEAN
DIET.
DIET. THAT’S NO SURPRISE TO ME.
BUT TALK ABOUT THE DIET.
>> IT IS A HOLISTIC APPROACH TO
HEALTH.
HEALTH. MEDITERRANEAN DIET ENCOURAGES
YOU TO ENJOY, SAVOR IN THE
INDULGENCE
INDULGENCE INDULGENCES AND FILLING UP ON
PLANT-BASED MEALS.
PLANT-BASED MEALS. IT’S THINKING ABOUT SWITCHING UP
THE RATIO OF PASTA TO VEGGIES.
MORE VEGGIES AND LESS ON THE
PASTA.
PASTA. >> THERE’S A COMMON THREAD HERE
WITH THAT ONE.
>> EXACTLY.
>> EXACTLY. ONE THING I LOVE ABOUT THE
MEDITERRANEAN DIET, IS LUNCH IS
THE BIGGEST MEAL OF THE DAY.
RIGHT?
RIGHT? RESEARCH HAS LINKED GREATER
RESTING ENERGY EXPENDITURE TO
BEING ABLE TO EXPEND MORE OF
THAT AND BURN MORE CALORIES OVER
THE COURSE OF THE DAY.
FOR US, MORE EARLIER.
>> YOU PICKED THE D.A.S.H. DIET.
TALK ABOUT WHAT IT STANDS FOR.
>> IT STANDS FOR DIETARY
APPROACHES TO STOP HYPERTENSION.
IT IS REDUCING YOUR RISK OF
HEART DISEASE AND WEIGHT LOSS.
YOU CAN MODIFY IT TO MEET BOTH
OF THOSE GOALS.
>> HOW DO YOU DO IT?
>> YOU’RE LOOKING AT SODIUM AND
SATURATED FAT.
SATURATED FAT. YOU WANT SODIUM TO BE UNDER
2,300 MILLIGRAMS.
2,300 MILLIGRAMS. IT SOUNDS COMPLICATE BUD WHAT IT
REALLY MEANS IS TO THINK ABOUT
THE PROCESSING OF WHAT YOU’RE
MAKING.
MAKING. INSTEAD OF BREADING AND DEEP
FRYING, YOU’RE LOOKING FOR
THINGS MORE POACHED, SEARED,
THINGS THAT ARE BAKED AND
GRILLED.
GRILLED. IT’S MORE ABOUT SIMPLICITY OVER
ALL ANDHERBS AND
SPICES TO ADD FLAVOR.
THERE’S MIN VALUEERALS THAT ARE
SUPERIMPORTANT, CALCIUM,
SUPERIMPORTANT, CALCIUM, MAGNESIUM.
MAGNESIUM. >> LET’S GET TO THE WORST DIETS.
THE VOLUMEMETRICS.
THE VOLUMEMETRICS. >> IT COMES OUT OF DATA FROM
PENN STATE UNIVERSITY, THAT
FOCUSES ON THE NUTRIENT DENSITY
OF FOODS VERSUS ENERGY.
THAT MEANS MORE NUTRIENTS FOR
LOWER CALORIE COST.
LOTS OF VOLUME.
YOU’RE GOING TO EAT LOTS OF
FOODS FROM FRESH, WHOLE FOODS
THAT ARE HIGHER IN WATER AND
FIBER.
FIBER. >> WHAT DOCTORS HAVE BEEN SAYING
FOREVER.
FOREVER. THOSE
THOSE THESE ARE ON YOUR WORST LIST.
I’M GUILTY OF THIS ONE.
CLEANSES.
CLEANSES. I’LL DO IT FOR THREE DAYS AND
HAVE A HAMBURGER.
>> THAT’S WHY WE DON’T LOVE
THEM.
THEM. RIGHT?
RIGHT? IT LIMITED NUTRIENTS.
YOU’RE NOT GETTING LEAN PROTEIN
AND THE GOOD-FOR-YOU FATS.
>> I DO PINEAPPLE AND APPLE.
>> IT SOUNDS DELICIOUS.
BUT WITHOUT THE FIBER, YOU’RE
JUST GETTING THE CONCENTRATED
SOURCE OF CALORIES.
YOU WIND UP JUST TAKING IN MORE
THAN YOU WANT, OTHERWISE,
WITHOUT FEELING FULL.
>> SO MANY PEOPLE ARE DOING THE
KETO DIET.
KETO DIET. YOU DON’T LOVE IT.
>> KETO DIET IS 70% OF MINIMUM,
SOURCE OF CALORIES IS DIETARY
FAT.
FAT. THERE’S SOME RISKS.
THE MORE FAT YOU HAVE, THE LESS
YOU HAVE OF THE KEY MINERALS.
THE NUMBER ONE THING TO KEEP IN
MIND WITH KETO, THERE IS DATA
THAT SUPPORTS ITS USE.
>> WE HAVE COLLEAGUES THAT LOVE
IT.
IT. >> WE DON’T HAVE ENOUGH EVIDENCE
IN LONG-TERM DATA TO RECOMMEND
IT FOR REDUCING RISK OF CRANICK
DISEASE FOR LOSING WEIGHT FOR
THE LONG-TERM.
THE LONG-TERM. DIETARY CARBOHYDRATES ARE 10% OR
LESS OF YOUR CALORIES PER DAY.
THAT’S DIFFICULT TO MANAGE.
AND IT CAN BE LACKING IN
NUTRIENTS.
NUTRIENTS. THE OTHER SIDE OF THAT, YOU WILL
HAVE TO BE ON MICRONUTRIENT
SUPPLEMENTS FOR THE DURATION OF
THE DIET.
THE DIET. YOU HAVE TO RELY ON EXTERNAL
SOURCE OF GETTING IN THE
NUTRIENTS YOU NEED.
AND THE FDA DOESN’T OVERSEE THE
SAFETY AND EFFICACY OF
SUPPLEMENTS.
SUPPLEMENTS. YOU’RE OPENING UP ANOTHER CAN OF
WORMS IN TERMS OF HEALTH COST.
>> AND ONE MORE.
THE CARNIVORE DIET.
>> THIS IS ANIMAL-BASED
PROTEINS.
PROTEINS. YOU’RE LIMITING ALL OF THE
FIBER.
FIBER. THERE ARE HEALTH RISKS
ASSOCIATED WITH SUCH SEVERE
LIMITATIONS.
LIMITATIONS. INCLUSIVE OVER EXCLUSIVE.
>> WE HAVE A COMMON THEME THERE.
A LOT OF PEOPLE THINK IF WE GET