Americans are eating too much of nearly everything. In our last column we focused on the abundance of four dietary culprits: sugar, refined foods, salt and fat—all part of the American Standard Diet (SAD). And all contributing to needless disease, disability and premature death. But there are more… 5. Animal Protein A diet heavy in meat and animal products provides more protein, fat and cholesterol than the body can use. Westerners eat twice as much protein than is recommended. Scientists now recognize that a more natural, traditional diet containing less animal protein and much less fat and cholesterol is essential for improved health and longevity. 6. Beverages North Americans don't drink enough water. Instead, they average several servings of soda pop, beer, coffee, tea and sweet drinks every day. Because most of these drinks are loaded with calories from sugar and alcohol, they can play havoc with blood sugar levels and sabotage weight-control efforts. Caffeine, phosphates, and other chemicals found in beverages pose additional health risks. 7. Snacks Engineered taste sensations are taking the place of real food. It has become fashionable for schools, day-care centers—even hospitals—to make snacks available. The coffee break has become the standard at work and snacks reign supreme after school and at home. Snack attacks disrupt digestion, overburden the stomach and are a frequent cause of bloating and indigestion. Usually small in size but large in calories, snacks are a major contributor to excess weight. Because of their small size they are often entering our awareness incognito. But don't be fooled: The more of those snacks, the larger the slacks! Is there anything safe to eat? Think fruit—endless varieties, spectacular colors, and every imaginable texture and flavor. Go for vegetables, potatoes and yams. Include plenty of legumes—all kinds of beans, lentils, chick peas—in scores of shapes, colors, and flavors. And don't forget the grains, such as whole wheat, brown rice and oats which are the mainstay of a good diet and a gold mine of delectable and healthful foods. And add a few nuts every day and a table spoon of some ground flax seeds. Nutritious, economical, ecologically sensitive, and for good health! Eating a variety of whole plant foods will furnish all the fat, protein, fiber and nutrients the body needs. It is also ecologically sensitive and will cut your food budget in half. But the best news is that this kind of dietary lifestyle helps prevent, delay, arrest and even reverse many of our modern killer diseases, such as diabetes, hypertension, heart disease, overweight, depression, and even some of the adult cancers. Eating full-fiber plant foods not only allows people to eat larger quantities of foods without having to worry about weight gain, but it can also promote optimum health and energy for a lifetime.

Lifestyle Medicine Solutions 9Modern Nutrition Seven Wrong Roads 2 of 3