WEBVTT

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- What I'd like to do now is

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introduce Professor
Susan Nitzke,

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who is a professor
emeritus from UW-Madison.

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And Susan we thank you for
being with us this evening.

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And we shift gears and
talk in more details

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on a topic related to
what Professor Dr. McBride

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talked about last week.

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The question that relates
to food, nutrition,

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and related aspects of it.

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So, Professor Nitzke.

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- Thank you, Bassam.

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I'm very pleased to be here.

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So the points that I'm going
to emphasize tonight are that

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nutrition issues are
really at the crossroads

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for chemistry and where
it meets social issues.

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One of the things that affects
the advice that we give

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about nutrition is the
serious public health concern

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in the United States over
the last decade or so.

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Well, actually, a couple
decades, about the expanding

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rates of obesity, and how
that affects how we see

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the recommendations
for how Americans

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should change their
diets for better health.

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I chose the topic
of sodium today

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because sodium chloride is a
very simple chemical compound.

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There are many compounds
that are essential for life

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and sodium chloride
is one of them.

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You and I would not
be alive if we did not

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take in some sodium
chloride in our diets.

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But like so many things,
too much is harmful,

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and sodium chloride is
a great example of that.

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I'm going to also
mention some other

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nutrients that are of concern.

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In addition to sodium
chloride: saturated fat.

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It is recommend that we reduce
our intake of saturated fat

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for some reasons I'll
share with you in a minute.

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And then there
are some nutrients

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that we should seek more of:

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vitamin A, vitamin D, vitamin E,

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vitamin C, folate,

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calcium, magnesium,
fiber and potassium.

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Plus, if you're a woman
of childbearing age, iron.

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I call this slide "Says Who?"
and, as a scientist,

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as Bassam and I both try to

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present the most reliable
information we can find,

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we are always concerned about

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where do these
recommendations come from?

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Who's saying this, and
what do they have to gain

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by getting us to believe
what they're reporting?

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I have a link here.

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I'm using a lot of
the information from
a report that came

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out earlier this year

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from the Dietary Guidelines
Advisory Committee.

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By law, every five years,

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the U.S. Department
of Agriculture

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and the U.S. Department of
Health and Human Services

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get together and review
an official document

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called the Dietary
Guidelines for Americans.

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And then that, that
science-based document

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is used as the basis of a
lot of policy decisions.

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Everything from what's
available in the WIC program,

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if you know what WIC is.

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It's a supplemental
nutrition program

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for women, infants and children.

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What's served in the
school lunch program,

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and what kind of public
health incentives

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there are to, for instance,
reduce sodium in the diet.

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I just wanted to quickly
show you that this

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scientific report put together
by the advisory committee.

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The advisory
committee has nothing,

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no close ties to
the U.S. government.

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Congress can't tell
them what to say.

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Food companies can't
tell them what to say.

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They are people like
Bassam and myself

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who work at
universities, mainly.

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There are also some physicians

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and some public health experts.

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There are 14 of them.

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And they have gone through a
2-year process of reviewing

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the scientific evidence
behind the dietary guidelines

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and writing a report to the
secretaries of Agriculture

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and Health and Human Services.

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And then, as I mentioned,
by law every five years,

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those two agencies get together

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and put together their
report for Congress,

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for the public, for everyone,

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about how the American
diet should change.

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So there will be some politics

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that get into the process as

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the Dietary Guidelines
Advisory Committee's report

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goes into the policy documents.

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But the advisory committee's
report was put together

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by a panel of
scientists who have

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almost no political
affiliations.

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I'm also going to share
with you information

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from the U.S. Centers for
Disease Control and Prevention.

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In fact, I recommended that
you read a short report that

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they have on Q&A's
about salt and sodium,

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and that comes from the
Centers for Disease Control.

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I have a little
bit of information

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from the U.S. Department
of Agriculture's

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diet recommendation
system called MyPlate.

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And when it comes to
advocating for change

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and talking about how
we can take these issues

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and talk about
social ramifications,

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I thought Michael Pollan's
piece was a good summary.

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Now, normally I don't
quote Michael Pollan

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because he's a journalist,
and journalists,

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when they write about science,
sometimes they get it right,

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sometimes they get
it a little confused.

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But Michael Pollan, when
he talks about advocating

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for change, that's his
territory, and I thought

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he did a very good
job on that topic.

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So I mentioned obesity as
an overarching condition

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that affects our
nutrition recommendations.

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It raises the risk of
heart disease and stroke,

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also other diseases like
diabetes and cancer.

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In 2008, $140 billion

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of medical cost were
attributed to obesity.

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For an individual who is obese,

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on average, that
person's medical costs

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are $1,400 a year higher.

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So already you can see some

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social ramifications to obesity.

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Obesity is more prevalent
in some subgroups

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of our population than others.

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Non-Hispanic blacks,
a designation of
African Americans,

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have the highest
age-adjusted rates

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of obesity in the
country, about half,

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and as a matter of fact,
this was from a JAMA article

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in 2012, it's now over 50%.

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Compared with Mexican-Americans
who also have a high rate,

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and Hispanics.

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This slide does not show the
rates for Native Americans,

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or American Indians, but their
rates are the highest of all.

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Now, how do you know
if you're obese?

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The common measurement
that's used

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is a quick calculation
that can be done

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in any clinical setting, any,
those of us sitting here,

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if we took a few minutes
with our smartphones,

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we could do it.

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You just take your weight
in pounds and you divide it

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by your height in
inches squared,

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and you multiply
that number by 703.

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The people who actually do
these scientific calculations

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on a routine basis
use the metric system,

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but I converted it here
to pounds and inches.

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So for example, a person
who weighs 150 pounds

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and is five-foot-five
would get a number

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of 24.96, right on the edge.

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If that person had
come out with a number

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of under 18.5, it would
be considered underweight.

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There aren't too many people
that are in that category,

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but there are people
in that category.

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18.5 to 24.9

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is the range that's considered
a healthy, normal weight.

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Now more than half of Americans,
and as a matter of fact,

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two-thirds of
Americans are in one

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of these last two categories.

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In the category of 25 to 29.9
is considered overweight.

08:20.266 --> 08:25.300 align:left position:10%,start line:83% size:80%
And then over 30, or 30 and
over, is considered obese.

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Just because you need
to know that it's not

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just the diseases I
mentioned a few minutes ago,

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but also gallbladder
disease, arthritis,

08:39.200 --> 08:43.300 align:left position:10%,start line:83% size:80%
apnea and breathing problems,
inflammation disorders,

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several kinds of cancer,

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and there's actually a longer
list but I stopped here

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because it's too depressing.

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(laughter)

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How many of you have
seen maps like this,

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showing the
prevalence of obesity?

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How many of you remember hearing

08:57.600 --> 08:59.233 align:left position:10%,start line:83% size:80%
that Wisconsin has
the highest rates

08:59.333 --> 09:01.233 align:left position:10%,start line:89% size:80%
of obesity in the country?

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Yeah, I think everybody
who raised their hand

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is maybe over 30,

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maybe even getting up
into my age category.

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When the Centers for Disease
Control started putting out

09:13.433 --> 09:16.200 align:left position:10%,start line:83% size:80%
these maps, they didn't have
the data for every state.

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They had the data for
over half of the states,

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and Wisconsin, being a
progressive public health state

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in the '70s, had good data.

09:26.400 --> 09:28.900 align:left position:10%,start line:89% size:80%
And our data showed that

09:29.000 --> 09:32.333 align:left position:10%,start line:83% size:80%
we had one of the highest
obesity rates in the country.

09:33.466 --> 09:36.700 align:left position:10%,start line:83% size:80%
Since then, all 50 states
have joined the survey,

09:36.800 --> 09:39.766 align:left position:10%,start line:89% size:80%
and this is based on, actually,

09:39.866 --> 09:41.833 align:left position:10%,start line:83% size:80%
a telephone survey
that's done every year,

09:41.933 --> 09:46.266 align:left position:10%,start line:83% size:80%
sanctioned by the CDC, in
which they call households,

09:46.366 --> 09:48.766 align:left position:10%,start line:83% size:80%
now they call also on cell
phones because so many people

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don't have a home line,

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and ask a bunch of questions
about whether you smoke

09:54.133 --> 09:56.000 align:left position:10%,start line:83% size:80%
and whether you use
seatbelts and all of that.

09:56.100 --> 09:58.100 align:left position:10%,start line:83% size:80%
And one of the
things they ask is,

09:58.200 --> 10:00.800 align:left position:10%,start line:83% size:80%
for a selected adult
in the household,

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how tall and much
that person weighs.

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And the simple calculation
of BMI that I showed you,

10:07.766 --> 10:10.633 align:left position:10%,start line:83% size:80%
Body Mass Index, leads
to these figures.

10:10.733 --> 10:12.833 align:left position:10%,start line:83% size:80%
And if you can
see on the bottom,

10:12.933 --> 10:15.633 align:left position:10%,start line:83% size:80%
the kind of yellow
is for people,

10:15.733 --> 10:18.900 align:left position:10%,start line:83% size:80%
or states, that have
less than a quarter

10:19.000 --> 10:22.300 align:left position:10%,start line:83% size:80%
of their population in
the obesity category.

10:22.400 --> 10:24.300 align:left position:10%,start line:89% size:80%
Not overweight, but obese,

10:24.400 --> 10:26.900 align:left position:10%,start line:89% size:80%
the highest number, the over 30.

10:27.000 --> 10:30.833 align:left position:10%,start line:89% size:80%
And the light green,

10:30.933 --> 10:33.866 align:left position:10%,start line:83% size:80%
oh I'm sorry, that's
the 20% to 25%.

10:33.966 --> 10:37.166 align:left position:10%,start line:89% size:80%
Then 25% to 30% is

10:37.266 --> 10:39.966 align:left position:10%,start line:83% size:80%
the category that
Wisconsin is in.

10:40.066 --> 10:43.500 align:left position:10%,start line:83% size:80%
We have 25% to 30%
of our population

10:43.600 --> 10:45.600 align:left position:10%,start line:89% size:80%
categorized as obese.

10:47.233 --> 10:49.533 align:left position:10%,start line:83% size:80%
Isn't that a relief,
We're not the highest

10:49.633 --> 10:52.233 align:left position:10%,start line:83% size:80%
in the country anymore,
for a number of reasons.

10:52.333 --> 10:55.100 align:left position:10%,start line:83% size:80%
If you remember one thing
I said a few minutes ago

10:55.200 --> 10:57.633 align:left position:10%,start line:83% size:80%
about the ethnic
representations?

10:57.733 --> 11:00.366 align:left position:10%,start line:83% size:80%
The number of
blacks and Hispanics

11:00.466 --> 11:02.766 align:left position:10%,start line:83% size:80%
are quite a bit higher in
some of the other states

11:02.866 --> 11:04.466 align:left position:10%,start line:89% size:80%
than they are in Wisconsin,

11:04.566 --> 11:06.366 align:left position:10%,start line:83% size:80%
and that's probably
part of that reason.

11:06.466 --> 11:09.800 align:left position:10%,start line:83% size:80%
And before we feel too proud
about being in the yellow,

11:09.900 --> 11:11.833 align:left position:10%,start line:89% size:80%
let me point out to you

11:11.933 --> 11:15.566 align:left position:10%,start line:83% size:80%
that the latest
numbers are like 29.8.

11:15.666 --> 11:19.866 align:left position:10%,start line:83% size:80%
So all we need is a few more
people to gain five pounds

11:19.966 --> 11:23.066 align:left position:10%,start line:83% size:80%
and we spill over into
the orange category,

11:23.166 --> 11:25.266 align:left position:10%,start line:89% size:80%
which is 30% to 35%.

11:25.366 --> 11:27.766 align:left position:10%,start line:83% size:80%
And then a few
unfortunate states,

11:27.866 --> 11:31.900 align:left position:10%,start line:83% size:80%
West Virginia and Mississippi,
have more than 35%.

11:32.000 --> 11:35.066 align:left position:10%,start line:83% size:80%
More than 35% of
their population,

11:35.166 --> 11:38.933 align:left position:10%,start line:83% size:80%
not adults, not just
overweight, but obese.

11:39.033 --> 11:42.233 align:left position:10%,start line:83% size:80%
This is what, you have to
be like 30 to 40 pounds

11:42.333 --> 11:45.233 align:left position:10%,start line:83% size:80%
overweight to get
into that category.

11:45.333 --> 11:47.933 align:left position:10%,start line:83% size:80%
This is a serious
public health issue.

11:48.033 --> 11:50.533 align:left position:10%,start line:5% size:80%
Personally, for the person

11:50.633 --> 11:54.033 align:left position:10%,start line:5% size:80%
who has obesity as
a health condition,

11:54.133 --> 11:56.866 align:left position:10%,start line:5% size:80%
and for our nation,
that has the health care

11:56.966 --> 11:59.500 align:left position:10%,start line:5% size:80%
costs associated with obesity.

12:01.366 --> 12:04.133 align:left position:10%,start line:5% size:80%
The rates have
changed over time.

12:04.233 --> 12:07.266 align:left position:10%,start line:83% size:80%
This is from the Dietary
Guidelines Advisory Committee

12:07.366 --> 12:10.566 align:left position:10%,start line:83% size:80%
report that I told you was
put out earlier this year.

12:10.666 --> 12:12.533 align:left position:10%,start line:83% size:80%
And you'll see three
shades of gray.

12:12.633 --> 12:15.200 align:left position:10%,start line:83% size:80%
The one on the bottom
is for the percent

12:15.300 --> 12:17.500 align:left position:10%,start line:83% size:80%
of the population
that's overweight.

12:17.600 --> 12:20.366 align:left position:10%,start line:89% size:80%
Over time, starting from 1988

12:20.466 --> 12:23.166 align:left position:10%,start line:89% size:80%
to '94 is the first time period.

12:23.266 --> 12:26.600 align:left position:10%,start line:83% size:80%
And then ending up in the
2011, 2012 time period.

12:26.700 --> 12:29.866 align:left position:10%,start line:83% size:80%
You can see that for
males on the left,

12:29.966 --> 12:32.033 align:left position:10%,start line:83% size:80%
the rates of overweight
have actually

12:32.133 --> 12:34.433 align:left position:10%,start line:89% size:80%
gone down a little bit, yay.

12:34.533 --> 12:38.466 align:left position:10%,start line:89% size:80%
However, in that overall

12:38.566 --> 12:41.066 align:left position:10%,start line:83% size:80%
chart on the left, you
can see that the number

12:41.166 --> 12:44.500 align:left position:10%,start line:89% size:80%
who are obese have gone up.

12:44.600 --> 12:47.000 align:left position:10%,start line:83% size:80%
So that totally the
number who are overweight,

12:47.100 --> 12:49.300 align:left position:10%,start line:89% size:80%
obese, or extremely obese,

12:49.400 --> 12:52.566 align:left position:10%,start line:83% size:80%
extremely obese is a
BMI of 40 or higher,

12:52.666 --> 12:56.700 align:left position:10%,start line:83% size:80%
make an overall
trend to increase,

12:56.800 --> 12:58.333 align:left position:10%,start line:89% size:80%
with a little bit of dip

12:58.433 --> 13:00.133 align:left position:10%,start line:83% size:80%
right at the last
couple of years.

13:00.233 --> 13:03.233 align:left position:10%,start line:83% size:80%
Let's cross our fingers and
hope that little dip doesn't

13:03.333 --> 13:04.966 align:left position:10%,start line:89% size:80%
go back the other way.

13:05.066 --> 13:08.666 align:left position:10%,start line:83% size:80%
For females, the overweight
has been pretty steady.

13:08.766 --> 13:10.933 align:left position:10%,start line:83% size:80%
The rates of obesity
increased a lot

13:11.033 --> 13:13.100 align:left position:10%,start line:89% size:80%
around the turn of the century.

13:13.200 --> 13:16.500 align:left position:10%,start line:89% size:80%
And unfortunately, you can see,

13:16.600 --> 13:20.300 align:left position:10%,start line:83% size:80%
it's a really statistically
significant trend

13:20.400 --> 13:24.266 align:left position:10%,start line:83% size:80%
that the rates of extreme
obesity have gone up,

13:24.366 --> 13:26.533 align:left position:10%,start line:89% size:80%
especially for females.

13:26.633 --> 13:28.533 align:left position:10%,start line:83% size:80%
Extreme obesity,
this, these are people

13:28.633 --> 13:31.133 align:left position:10%,start line:83% size:80%
who are like 80
pounds overweight.

13:34.266 --> 13:37.700 align:left position:10%,start line:83% size:80%
Now, over the years
it's been really hard

13:37.800 --> 13:40.233 align:left position:10%,start line:83% size:80%
to try to detect this
condition in children

13:40.333 --> 13:43.933 align:left position:10%,start line:83% size:80%
because of how we
define overweight

13:44.033 --> 13:47.066 align:left position:10%,start line:83% size:80%
and obesity and how we want
protect the sensitivity

13:47.166 --> 13:49.300 align:left position:10%,start line:83% size:80%
of children by not
giving them labels.

13:49.400 --> 13:52.666 align:left position:10%,start line:83% size:80%
But the Centers for
Disease Control decided

13:52.766 --> 13:55.100 align:left position:10%,start line:83% size:80%
that we actually need
to use these terms

13:55.200 --> 13:58.433 align:left position:10%,start line:83% size:80%
"overweight" and "obese," and
based on some historic data,

13:58.533 --> 14:00.600 align:left position:10%,start line:89% size:80%
based on the number of kids

14:00.700 --> 14:04.233 align:left position:10%,start line:83% size:80%
who were at the top
10% and the top 5%

14:04.333 --> 14:08.433 align:left position:10%,start line:89% size:80%
back in the 1968 time period,

14:08.533 --> 14:11.333 align:left position:10%,start line:89% size:80%
we now have those rates

14:11.433 --> 14:13.866 align:left position:10%,start line:89% size:80%
of that level of body fatness

14:13.966 --> 14:17.900 align:left position:10%,start line:89% size:80%
affecting 10% and 30%

14:18.000 --> 14:21.033 align:left position:10%,start line:89% size:80%
of our children, cumulatively.

14:21.133 --> 14:24.533 align:left position:10%,start line:83% size:80%
So what used to be the top
10% of body weight in children

14:24.633 --> 14:29.166 align:left position:10%,start line:83% size:80%
is now exhibited by 30% of
the children in this country,

14:29.266 --> 14:32.666 align:left position:10%,start line:83% size:80%
and it's true for
both boys and girls.

14:32.766 --> 14:36.366 align:left position:10%,start line:83% size:80%
That prompted the
Economist magazine

14:36.466 --> 14:38.266 align:left position:10%,start line:89% size:80%
to put out this cover

14:38.366 --> 14:41.500 align:left position:10%,start line:89% size:80%
in 2003, over 10 years ago.

14:41.600 --> 14:45.600 align:left position:10%,start line:83% size:80%
And I think those of you who
are fans of evolution might

14:45.700 --> 14:48.500 align:left position:10%,start line:83% size:80%
see either the
humor or the tragedy

14:48.600 --> 14:50.633 align:left position:10%,start line:89% size:80%
in this particular depiction.

14:52.700 --> 14:56.333 align:left position:10%,start line:83% size:80%
Now, if you're not
obese, good for you,

14:56.433 --> 14:58.266 align:left position:10%,start line:89% size:80%
but you still need to eat well.

14:58.366 --> 15:01.966 align:left position:10%,start line:83% size:80%
A lot of those disease
conditions that I reported

15:02.066 --> 15:05.600 align:left position:10%,start line:83% size:80%
are still affected by
how much you exercise

15:05.700 --> 15:08.500 align:left position:10%,start line:89% size:80%
and how well you eat.

15:08.600 --> 15:10.766 align:left position:10%,start line:83% size:80%
And we have good data
that just being thin

15:10.866 --> 15:12.633 align:left position:10%,start line:89% size:80%
doesn't get you off the hook.

15:12.733 --> 15:16.166 align:left position:10%,start line:83% size:80%
A few of you are a little
disappointed by that,

15:16.266 --> 15:17.766 align:left position:10%,start line:89% size:80%
but oh well.

15:19.000 --> 15:22.400 align:left position:10%,start line:83% size:80%
Which nutrients do we need
more of in the American diet

15:22.500 --> 15:26.000 align:left position:10%,start line:83% size:80%
and which ones are overconsumed
so that the official

15:26.100 --> 15:28.966 align:left position:10%,start line:83% size:80%
recommendations
say to have less?

15:29.066 --> 15:31.300 align:left position:10%,start line:83% size:80%
Guess which ones are
going to be on the list

15:31.400 --> 15:33.200 align:left position:10%,start line:89% size:80%
I'm going to show you next.

15:33.300 --> 15:36.400 align:left position:10%,start line:83% size:80%
These are the
shortfall nutrients,

15:36.500 --> 15:39.566 align:left position:10%,start line:83% size:80%
and the nutrients with
the stars are the ones

15:39.666 --> 15:42.133 align:left position:10%,start line:83% size:80%
that the Dietary Guidelines
Advisory Committee

15:42.233 --> 15:44.766 align:left position:10%,start line:89% size:80%
said are public health concerns.

15:44.866 --> 15:48.500 align:left position:10%,start line:83% size:80%
They're not only significant
less than recommended levels

15:48.600 --> 15:52.766 align:left position:10%,start line:83% size:80%
for the American population
based on a lot of biological

15:52.866 --> 15:55.866 align:left position:10%,start line:83% size:80%
calculations but
they're associated

15:55.966 --> 16:00.300 align:left position:10%,start line:83% size:80%
with a significant rate
of chronic disease risk.

16:00.400 --> 16:04.166 align:left position:10%,start line:83% size:80%
So that low intakes
of these nutrients

16:04.266 --> 16:07.000 align:left position:10%,start line:89% size:80%
have a measurable and definable

16:07.100 --> 16:09.733 align:left position:10%,start line:83% size:80%
and detectable public
health consequence,

16:09.833 --> 16:11.666 align:left position:10%,start line:89% size:80%
and personal health consequence.

16:11.766 --> 16:15.533 align:left position:10%,start line:83% size:80%
So you can see vitamin A
is number one on the list.

16:15.633 --> 16:19.100 align:left position:10%,start line:77% size:80%
I have a colleague
in the Department of
Nutritional Sciences

16:19.200 --> 16:21.900 align:left position:10%,start line:83% size:80%
who is one of the top
experts in the world,

16:22.000 --> 16:24.766 align:left position:10%,start line:83% size:80%
and she would be happy
to give you a lecture

16:24.866 --> 16:27.200 align:left position:10%,start line:83% size:80%
all about the
chemistry of vitamin A.

16:27.300 --> 16:31.633 align:left position:10%,start line:89% size:80%
And how it's also easy,

16:31.733 --> 16:33.933 align:left position:10%,start line:83% size:80%
and in some parts of
the world prevalent

16:34.033 --> 16:36.133 align:left position:10%,start line:89% size:80%
to get too much vitamin A.

16:36.233 --> 16:38.866 align:left position:10%,start line:83% size:80%
So just like carbon dioxide
and all those wonderful

16:38.966 --> 16:41.566 align:left position:10%,start line:83% size:80%
things, we need enough
but not too much.

16:41.666 --> 16:45.633 align:left position:10%,start line:83% size:80%
But in this country, especially
unless you're taking huge

16:45.733 --> 16:48.600 align:left position:10%,start line:83% size:80%
supplements, you're likely
under the recommended

16:48.700 --> 16:50.466 align:left position:10%,start line:89% size:80%
amount of vitamin A.

16:50.566 --> 16:52.666 align:left position:10%,start line:89% size:80%
Vitamin D has a star.

16:52.766 --> 16:55.900 align:left position:10%,start line:83% size:80%
And as many of you would
have mentioned to each other,

16:56.000 --> 16:58.800 align:left position:10%,start line:83% size:80%
there's been a lot of
publicity about vitamin D.

16:58.900 --> 17:01.400 align:left position:10%,start line:83% size:80%
When I was a kid I even
knew about vitamin D

17:01.500 --> 17:04.000 align:left position:10%,start line:83% size:80%
because it's related to your,
the health of your bones

17:04.100 --> 17:06.633 align:left position:10%,start line:83% size:80%
and it was one of the reasons
you needed to drink your milk.

17:06.733 --> 17:09.733 align:left position:10%,start line:89% size:80%
But nowadays we have a number

17:09.833 --> 17:12.033 align:left position:10%,start line:83% size:80%
of health consequences
that are associated

17:12.133 --> 17:14.533 align:left position:10%,start line:89% size:80%
with low intakes of vitamin D,

17:14.633 --> 17:18.033 align:left position:10%,start line:83% size:80%
and low levels of levels of
vitamin D in the body stores.

17:18.133 --> 17:21.166 align:left position:10%,start line:83% size:80%
Vitamin E, vitamin C
are quite familiar.

17:21.266 --> 17:24.933 align:left position:10%,start line:83% size:80%
How many of you mentioned
folate to each other?

17:26.133 --> 17:29.966 align:left position:10%,start line:83% size:80%
Folate is one that people
don't hear about a lot.

17:30.066 --> 17:33.666 align:left position:10%,start line:83% size:80%
It doesn't have a star,
so we don't have for sure

17:33.766 --> 17:37.166 align:left position:10%,start line:83% size:80%
some disease conditions
that are associated

17:37.266 --> 17:39.600 align:left position:10%,start line:83% size:80%
with low intakes
within the range

17:39.700 --> 17:41.833 align:left position:10%,start line:83% size:80%
that are a problem
in this country.

17:41.933 --> 17:46.266 align:left position:10%,start line:83% size:80%
But the typical intakes are
much lower than recommended.

17:46.366 --> 17:49.500 align:left position:10%,start line:83% size:80%
Folate is one of the nutrients
associated with cell growth.

17:49.600 --> 17:53.200 align:left position:10%,start line:83% size:80%
So it's pretty important,
especially for young children

17:53.300 --> 17:56.300 align:left position:10%,start line:83% size:80%
or people who, pregnant women,
people who are undergoing

17:56.400 --> 17:58.600 align:left position:10%,start line:89% size:80%
a lot of cell division like,

17:59.866 --> 18:03.633 align:left position:10%,start line:83% size:80%
that is prevalent
when a baby is growing

18:03.733 --> 18:05.833 align:left position:10%,start line:83% size:80%
or when a young
child is growing.

18:05.933 --> 18:07.700 align:left position:10%,start line:89% size:80%
Calcium has a star.

18:07.800 --> 18:12.066 align:left position:10%,start line:83% size:80%
I think you are all quite
aware of the osteoporosis

18:12.166 --> 18:15.500 align:left position:10%,start line:83% size:80%
associations with both
calcium and vitamin D.

18:15.600 --> 18:17.966 align:left position:10%,start line:83% size:80%
How many of you
mentioned magnesium?

18:19.433 --> 18:22.533 align:left position:10%,start line:83% size:80%
Ah, there's a hand
back there, okay.

18:22.633 --> 18:24.733 align:left position:10%,start line:83% size:80%
Magnesium doesn't have a
star, but it's definitely

18:24.833 --> 18:27.200 align:left position:10%,start line:83% size:80%
on the list of
nutrients that we don't

18:27.300 --> 18:29.833 align:left position:10%,start line:83% size:80%
take in anywhere
near, on average,

18:29.933 --> 18:31.733 align:left position:10%,start line:89% size:80%
the recommended amounts.

18:31.833 --> 18:34.933 align:left position:10%,start line:83% size:80%
The next one has a star
and it's really important

18:35.033 --> 18:37.800 align:left position:10%,start line:83% size:80%
and a lot of people don't
think of it as a nutrient

18:37.900 --> 18:40.700 align:left position:10%,start line:83% size:80%
because it's chemically
a little more complicated

18:40.800 --> 18:42.533 align:left position:10%,start line:89% size:80%
than, say, vitamin C.

18:42.633 --> 18:44.500 align:left position:10%,start line:89% size:80%
How many of you mentioned fiber?

18:44.600 --> 18:46.300 align:left position:10%,start line:89% size:80%
Okay, a few hands.

18:46.400 --> 18:48.533 align:left position:10%,start line:89% size:80%
Good for you, you get a star.

18:48.633 --> 18:51.566 align:left position:10%,start line:83% size:80%
And notice that there's
a star next to fiber.

18:51.666 --> 18:53.833 align:left position:10%,start line:83% size:80%
It is a nutrient of
public health concern

18:53.933 --> 18:55.866 align:left position:10%,start line:83% size:80%
and I'm going to
talk a little bit

18:55.966 --> 18:57.366 align:left position:10%,start line:89% size:80%
more about that in a minute.

18:57.466 --> 18:59.233 align:left position:10%,start line:89% size:80%
And I'm willing to bet very few

18:59.333 --> 19:01.266 align:left position:10%,start line:89% size:80%
of you mentioned potassium.

19:02.366 --> 19:04.466 align:left position:10%,start line:89% size:80%
Two people, three, okay.

19:04.566 --> 19:07.633 align:left position:10%,start line:83% size:80%
It has a significant effect,
along with sodium chloride,

19:07.733 --> 19:09.500 align:left position:10%,start line:89% size:80%
which is the nutrient that

19:09.600 --> 19:12.033 align:left position:10%,start line:83% size:80%
I am emphasizing today
on blood pressure.

19:12.133 --> 19:14.266 align:left position:10%,start line:5% size:80%
And I'll get to
that in a minute.

19:14.366 --> 19:15.833 align:left position:10%,start line:5% size:80%
And I already mentioned iron.

19:15.933 --> 19:17.933 align:left position:10%,start line:5% size:80%
It's got a special
little category.

19:18.033 --> 19:21.100 align:left position:10%,start line:5% size:80%
It gets a star for women
of child-bearing age.

19:23.366 --> 19:26.400 align:left position:10%,start line:5% size:80%
Over-consumed nutrients,
there's two of them:

19:26.500 --> 19:30.766 align:left position:10%,start line:5% size:80%
sodium and saturated fat,
along with added sugars.

19:30.866 --> 19:34.966 align:left position:10%,start line:83% size:80%
Added sugars, that's a
funny name for a nutrient.

19:35.066 --> 19:38.166 align:left position:10%,start line:83% size:80%
Of course there's no chemical
difference between the sugar

19:38.266 --> 19:41.900 align:left position:10%,start line:83% size:80%
that's added to food, like
the sugar in a Coca-Cola,

19:42.000 --> 19:45.633 align:left position:10%,start line:83% size:80%
or a Pepsi or a
Squirt or Gatorade,

19:46.866 --> 19:51.733 align:left position:10%,start line:77% size:80%
than there is in
the sugar that's in,
let's say, pineapples.

19:52.933 --> 19:55.033 align:left position:10%,start line:89% size:80%
Chemically there's no difference

19:55.133 --> 19:57.433 align:left position:10%,start line:83% size:80%
but we do a really
good job of consuming

19:57.533 --> 19:59.900 align:left position:10%,start line:89% size:80%
too much, not pineapples,

20:00.000 --> 20:04.100 align:left position:10%,start line:83% size:80%
but the other kind of sugar,
the sugar that's been taken

20:04.200 --> 20:07.000 align:left position:10%,start line:83% size:80%
out of one food and
added to another.

20:07.100 --> 20:10.800 align:left position:10%,start line:83% size:80%
The Dietary Guidelines Advisory
Committee says we should

20:10.900 --> 20:14.166 align:left position:10%,start line:83% size:80%
have less than 2,300 milligrams
of dietary sodium per day.

20:14.266 --> 20:16.000 align:left position:10%,start line:89% size:80%
That's about a teaspoon.

20:16.100 --> 20:18.800 align:left position:10%,start line:83% size:80%
The typical intake in this
country is much higher,

20:18.900 --> 20:20.466 align:left position:10%,start line:89% size:80%
as I'll tell you in a minute.

20:20.566 --> 20:22.366 align:left position:10%,start line:83% size:80%
Less than 10% of
our calories should

20:22.466 --> 20:24.633 align:left position:10%,start line:89% size:80%
come from saturated fat.

20:24.733 --> 20:28.066 align:left position:10%,start line:89% size:80%
The recent, the 2010 edition

20:28.166 --> 20:30.033 align:left position:10%,start line:89% size:80%
of the dietary guidelines

20:30.133 --> 20:32.566 align:left position:10%,start line:83% size:80%
made a big deal
about solid fats,

20:32.666 --> 20:35.900 align:left position:10%,start line:83% size:80%
which included saturated
fats and trans fats.

20:36.000 --> 20:38.633 align:left position:10%,start line:83% size:80%
Dr. McBride probably
talked to you

20:38.733 --> 20:40.366 align:left position:10%,start line:89% size:80%
quite a bit about trans fats.

20:40.466 --> 20:43.266 align:left position:10%,start line:83% size:80%
You probably know that the
Food and Drug Administration

20:43.366 --> 20:46.433 align:left position:10%,start line:83% size:80%
has issued an edict and
told food companies,

20:46.533 --> 20:48.533 align:left position:10%,start line:89% size:80%
"Okay, you've got three years,

20:48.633 --> 20:50.366 align:left position:10%,start line:83% size:80%
"and in those three
years you gotta get

20:50.466 --> 20:52.500 align:left position:10%,start line:83% size:80%
"your trans fats out
of the food supply.

20:52.600 --> 20:54.866 align:left position:10%,start line:89% size:80%
"No more ifs, ands or buts.

20:54.966 --> 20:57.200 align:left position:10%,start line:83% size:80%
"The evidence is
just too strong."

20:57.300 --> 21:00.333 align:left position:10%,start line:83% size:80%
So, I'm not going to talk about
solid fats as a combination

21:00.433 --> 21:02.800 align:left position:10%,start line:83% size:80%
of saturated and
trans fats like I have

21:02.900 --> 21:04.933 align:left position:10%,start line:89% size:80%
for the last five or ten years,

21:05.033 --> 21:08.033 align:left position:10%,start line:83% size:80%
I'm now going to focus
in on saturated fats,

21:08.133 --> 21:11.133 align:left position:10%,start line:83% size:80%
with the caveat that
over time trans fats

21:11.233 --> 21:13.200 align:left position:10%,start line:89% size:80%
will leave the food supply.

21:14.400 --> 21:18.833 align:left position:10%,start line:83% size:80%
And then the setting of
a limit for added sugars

21:18.933 --> 21:22.600 align:left position:10%,start line:89% size:80%
has been incredibly difficult

21:22.700 --> 21:24.466 align:left position:10%,start line:89% size:80%
for scientists to agree on,

21:24.566 --> 21:27.733 align:left position:10%,start line:83% size:80%
but the latest
recommendation is 10% or less

21:27.833 --> 21:30.333 align:left position:10%,start line:83% size:80%
of your calories should
come from added sugars.

21:30.433 --> 21:33.000 align:left position:10%,start line:83% size:80%
That seems like that should
be easy, but most of us aren't

21:33.100 --> 21:36.333 align:left position:10%,start line:83% size:80%
doing a very good job of
meeting this recommendation.

21:36.433 --> 21:37.866 align:left position:10%,start line:83% size:80%
And if you know
any teenage boys,

21:37.966 --> 21:41.900 align:left position:10%,start line:83% size:80%
I guarantee they're
way, way above.

21:42.900 --> 21:46.066 align:left position:10%,start line:83% size:80%
Okay, so let's talk
in terms of food.

21:46.166 --> 21:47.766 align:left position:10%,start line:89% size:80%
That's enough about nutrients.

21:47.866 --> 21:50.533 align:left position:10%,start line:83% size:80%
We don't eat vitamin A,
we don't eat potassium.

21:50.633 --> 21:53.833 align:left position:10%,start line:83% size:80%
If we did eat potassium
we'd probably be in trouble.

21:53.933 --> 21:56.366 align:left position:10%,start line:89% size:80%
We eat these nutrients in salts

21:56.466 --> 21:59.700 align:left position:10%,start line:89% size:80%
and in chemical combinations

21:59.800 --> 22:03.533 align:left position:10%,start line:83% size:80%
that put together
to make our food.

22:03.633 --> 22:06.900 align:left position:10%,start line:83% size:80%
And the Dietary Guidelines
Advisory Committee said there

22:07.000 --> 22:10.833 align:left position:10%,start line:83% size:80%
are several recommended dietary
patterns that will help us

22:10.933 --> 22:13.400 align:left position:10%,start line:83% size:80%
meet those nutrient
recommendations.

22:13.500 --> 22:15.433 align:left position:10%,start line:83% size:80%
One of them you're quite
familiar with, I bet,

22:15.533 --> 22:17.400 align:left position:10%,start line:89% size:80%
is the Mediterranean diet.

22:18.466 --> 22:21.900 align:left position:10%,start line:83% size:80%
Another one is the diet
pattern recommended in the U.S.

22:22.000 --> 22:24.933 align:left position:10%,start line:83% size:80%
Department of Agriculture's
MyPlate food guidance system

22:25.033 --> 22:27.233 align:left position:10%,start line:83% size:80%
that I talked
about a minute ago.

22:27.333 --> 22:30.633 align:left position:10%,start line:83% size:80%
Either way, we need to eat
more fruits, more vegetables,

22:30.733 --> 22:32.233 align:left position:10%,start line:89% size:80%
more whole grains.

22:32.333 --> 22:35.366 align:left position:10%,start line:83% size:80%
We need to eat more
low-fat or non-fat diary

22:35.466 --> 22:37.400 align:left position:10%,start line:89% size:80%
or the equivalent.

22:37.500 --> 22:40.133 align:left position:10%,start line:89% size:80%
More seafood, more legumes,

22:40.233 --> 22:42.166 align:left position:10%,start line:83% size:80%
which if you don't
use that term a lot,

22:42.266 --> 22:44.200 align:left position:10%,start line:89% size:80%
is peas and beans,

22:44.300 --> 22:47.300 align:left position:10%,start line:89% size:80%
soybeans, and nuts.

22:47.400 --> 22:50.366 align:left position:10%,start line:83% size:80%
We should eat less red
meat and processed meats,

22:50.466 --> 22:52.533 align:left position:10%,start line:89% size:80%
for a number of reasons.

22:52.633 --> 22:55.966 align:left position:10%,start line:83% size:80%
One has to do with
that water chart

22:56.066 --> 22:58.533 align:left position:10%,start line:83% size:80%
that Bassam showed
you a little while ago

22:58.633 --> 23:01.366 align:left position:10%,start line:83% size:80%
about how much of
our water supply

23:01.466 --> 23:04.633 align:left position:10%,start line:83% size:80%
is threatened when Americans
eat so much red meat.

23:04.733 --> 23:07.266 align:left position:10%,start line:83% size:80%
Some of these things go
around and come around

23:07.366 --> 23:10.566 align:left position:10%,start line:83% size:80%
and I'll talk about
that again in a minute.

23:10.666 --> 23:13.366 align:left position:10%,start line:83% size:80%
Less sugar-sweetened
foods and drinks.

23:13.466 --> 23:15.833 align:left position:10%,start line:89% size:80%
Oh, darn, that's my downfall.

23:15.933 --> 23:18.500 align:left position:10%,start line:83% size:80%
And less refined grains,
which is the source

23:18.600 --> 23:21.266 align:left position:10%,start line:83% size:80%
of a lot of added
sugar in our diets.

23:21.366 --> 23:24.366 align:left position:10%,start line:83% size:80%
So I think many of you
know sodium chloride

23:24.466 --> 23:26.733 align:left position:10%,start line:89% size:80%
is the chemical name for salt,

23:26.833 --> 23:29.666 align:left position:10%,start line:89% size:80%
which is abbreviated N-A-C-L.

23:29.766 --> 23:33.166 align:left position:10%,start line:83% size:80%
Food labels use both
terms, sodium and salt,

23:33.266 --> 23:35.666 align:left position:10%,start line:83% size:80%
so some people get
a little confused.

23:35.766 --> 23:39.833 align:left position:10%,start line:83% size:80%
Salt is 40% sodium
and 60% chloride.

23:39.933 --> 23:42.966 align:left position:10%,start line:83% size:80%
A high sodium intake is
related to high blood pressure

23:43.066 --> 23:46.233 align:left position:10%,start line:89% size:80%
and stroke and heart disease.

23:46.333 --> 23:49.866 align:left position:10%,start line:83% size:80%
And as I mentioned, we're
recommended to have less than

23:49.966 --> 23:54.700 align:left position:10%,start line:83% size:80%
2,300 milligrams, less than
a teaspoon a day, of sodium,

23:54.800 --> 23:59.400 align:left position:10%,start line:83% size:80%
and we get 3,400
milligrams as an average

23:59.500 --> 24:02.300 align:left position:10%,start line:89% size:80%
and many people get a lot more.

24:02.400 --> 24:05.766 align:left position:10%,start line:83% size:80%
The sources of sodium
in the American diet,

24:05.866 --> 24:07.766 align:left position:10%,start line:89% size:80%
according to the latest figures.

24:07.866 --> 24:12.200 align:left position:10%,start line:83% size:80%
See that big gray half of the
circle almost, on the right?

24:12.300 --> 24:15.200 align:left position:10%,start line:83% size:80%
If you can't read the little
words there in white, it says,

24:15.300 --> 24:18.200 align:left position:10%,start line:83% size:80%
"Mixed dishes," and
then those are broken up

24:18.300 --> 24:20.200 align:left position:10%,start line:89% size:80%
in that bar on the left.

24:20.300 --> 24:23.600 align:left position:10%,start line:89% size:80%
Pizza 6%, burgers 21%.

24:23.700 --> 24:25.800 align:left position:10%,start line:83% size:80%
Meat, poultry and
seafood dishes 6%.

24:25.900 --> 24:28.266 align:left position:10%,start line:89% size:80%
Rice, pasta and grain dishes 7%.

24:28.366 --> 24:30.133 align:left position:10%,start line:89% size:80%
And soups, 4%.

24:30.233 --> 24:32.833 align:left position:10%,start line:83% size:80%
So if you add those all
up, "Mixed dishes" accounts

24:32.933 --> 24:35.800 align:left position:10%,start line:83% size:80%
for 44% of the
sodium in our diet.

24:35.900 --> 24:39.100 align:left position:10%,start line:83% size:80%
Another big category
there is grains.

24:39.200 --> 24:42.433 align:left position:10%,start line:83% size:80%
And another big category
is protein foods.

24:42.533 --> 24:45.566 align:left position:10%,start line:83% size:80%
Protein foods being meat
and poultry and eggs.

24:46.766 --> 24:50.033 align:left position:10%,start line:83% size:80%
And then, but really all
of the food groupings

24:50.133 --> 24:51.900 align:left position:10%,start line:83% size:80%
contribute quite
a bit of sodium.

24:52.000 --> 24:55.133 align:left position:10%,start line:83% size:80%
This is one where beverages
kind of get off the hook.

24:55.233 --> 24:56.966 align:left position:10%,start line:89% size:80%
One thing that may surprise you

24:57.066 --> 24:59.266 align:left position:10%,start line:83% size:80%
is how much of it
comes from grains.

24:59.366 --> 25:03.066 align:left position:10%,start line:83% size:80%
If you eat bread, those
of you who make bread,

25:03.166 --> 25:06.266 align:left position:10%,start line:83% size:80%
know that most of
the bread that we eat

25:06.366 --> 25:08.166 align:left position:10%,start line:83% size:80%
in this country has
quite a bit of sodium

25:08.266 --> 25:10.700 align:left position:10%,start line:89% size:80%
added to it in the form of salt.

25:10.800 --> 25:13.233 align:left position:10%,start line:83% size:80%
It helps control the
action of the yeast

25:13.333 --> 25:14.966 align:left position:10%,start line:83% size:80%
and it helps the
bread taste better

25:15.066 --> 25:17.266 align:left position:10%,start line:83% size:80%
and it keeps it from
getting stale faster.

25:17.366 --> 25:20.533 align:left position:10%,start line:89% size:80%
For a number of reasons

25:20.633 --> 25:23.933 align:left position:10%,start line:89% size:80%
there's quite a bit of sodium

25:24.033 --> 25:26.766 align:left position:10%,start line:89% size:80%
or salt in bread foods.

25:26.866 --> 25:29.033 align:left position:10%,start line:89% size:80%
Dairy might surprise you.

25:29.133 --> 25:33.300 align:left position:10%,start line:83% size:80%
In that case, it's one of
the few foods that just is

25:33.400 --> 25:36.233 align:left position:10%,start line:89% size:80%
naturally occurring to be,

25:36.333 --> 25:38.300 align:left position:10%,start line:89% size:80%
not high in salt, but more salt

25:38.400 --> 25:41.433 align:left position:10%,start line:83% size:80%
than a lot of other foods
would have if we didn't

25:41.533 --> 25:43.033 align:left position:10%,start line:89% size:80%
add any sodium.

25:43.133 --> 25:46.466 align:left position:10%,start line:83% size:80%
And if any of you have been
put on a, like, you have to go

25:46.566 --> 25:50.766 align:left position:10%,start line:83% size:80%
on the strictest diet possible
for your sodium intake

25:50.866 --> 25:53.666 align:left position:10%,start line:83% size:80%
for medical reasons, you
might have actually been told

25:53.766 --> 25:56.600 align:left position:10%,start line:83% size:80%
that you have to be careful
of your dairy intake.

25:56.700 --> 26:00.433 align:left position:10%,start line:83% size:80%
The rest of you that's
not so much of an issue.

26:00.533 --> 26:02.500 align:left position:10%,start line:89% size:80%
I thought this was interesting

26:02.600 --> 26:05.100 align:left position:10%,start line:83% size:80%
from the Dietary Guidelines
Advisory Committee's report.

26:05.200 --> 26:08.466 align:left position:10%,start line:83% size:80%
They looked at the
amount of sodium we get

26:08.566 --> 26:11.500 align:left position:10%,start line:89% size:80%
if we get our food from stores.

26:11.600 --> 26:15.933 align:left position:10%,start line:83% size:80%
That's the dark diamond-shaped
bar on the bottom.

26:16.033 --> 26:19.433 align:left position:10%,start line:83% size:80%
The stars represent
schools and daycares.

26:19.533 --> 26:23.200 align:left position:10%,start line:83% size:80%
The little open triangles
represent quick serve

26:23.300 --> 26:26.900 align:left position:10%,start line:83% size:80%
restaurants, the kind of
drop-in or drive-through kind,

26:27.000 --> 26:30.266 align:left position:10%,start line:83% size:80%
or the other kind of
restaurant is the open square.

26:30.366 --> 26:32.733 align:left position:10%,start line:83% size:80%
That's more like the
sit-down restaurant,

26:32.833 --> 26:35.800 align:left position:10%,start line:83% size:80%
like going to Applebee's
or something like that.

26:35.900 --> 26:38.700 align:left position:10%,start line:89% size:80%
So you can see that it's almost

26:38.800 --> 26:41.300 align:left position:10%,start line:89% size:80%
like the faster it is,

26:41.400 --> 26:43.500 align:left position:10%,start line:83% size:80%
the more trouble you're
going to get into.

26:43.600 --> 26:46.000 align:left position:10%,start line:83% size:80%
But the sit-down restaurants
are really good also

26:46.100 --> 26:47.766 align:left position:10%,start line:89% size:80%
at giving us a lot of sodium.

26:47.866 --> 26:50.133 align:left position:10%,start line:83% size:80%
So it's one of those
cases where going

26:50.233 --> 26:51.866 align:left position:10%,start line:83% size:80%
to a sit-down
restaurant isn't going

26:51.966 --> 26:54.366 align:left position:10%,start line:83% size:80%
to make your diet
that much better

26:54.466 --> 26:57.266 align:left position:10%,start line:83% size:80%
than going to McDonald's
or Burger King.

26:57.366 --> 27:01.033 align:left position:10%,start line:83% size:80%
The dark line is the
middle is HEI limit.

27:01.133 --> 27:04.800 align:left position:10%,start line:83% size:80%
HEI stands for the
Healthy Eating Index.

27:04.900 --> 27:08.033 align:left position:10%,start line:83% size:80%
It's an overall index
that's used as a measure

27:08.133 --> 27:09.566 align:left position:10%,start line:89% size:80%
of diet quality in the U.S.

27:09.666 --> 27:12.333 align:left position:10%,start line:83% size:80%
So you can see that no matter
where you get your food,

27:12.433 --> 27:15.633 align:left position:10%,start line:83% size:80%
the density of sodium
per thousand calories

27:15.733 --> 27:17.666 align:left position:10%,start line:89% size:80%
is above the recommended levels.

27:17.766 --> 27:20.333 align:left position:10%,start line:83% size:80%
And you're going to need to
be really careful if you want

27:20.433 --> 27:23.266 align:left position:10%,start line:83% size:80%
to obey the
recommendations for sodium.

27:23.366 --> 27:27.533 align:left position:10%,start line:83% size:80%
I gave you on the top
of the slide the link

27:27.633 --> 27:30.966 align:left position:10%,start line:83% size:80%
to the full recommendations
of this tip sheet.

27:31.066 --> 27:33.666 align:left position:10%,start line:83% size:80%
If you're concerned
for eating less sodium,

27:33.766 --> 27:36.466 align:left position:10%,start line:83% size:80%
the very first thing
is to think fresh.

27:36.566 --> 27:39.133 align:left position:10%,start line:83% size:80%
That's because over
three-quarters of the sodium

27:39.233 --> 27:43.233 align:left position:10%,start line:83% size:80%
in our food supply comes from
salt that somebody put there.

27:43.333 --> 27:46.300 align:left position:10%,start line:83% size:80%
Not necessarily in the milk
you drink but in just about

27:46.400 --> 27:48.700 align:left position:10%,start line:83% size:80%
everything else,
somebody salted it

27:48.800 --> 27:51.133 align:left position:10%,start line:83% size:80%
before you ever got
your hands on it.

27:51.233 --> 27:52.800 align:left position:10%,start line:89% size:80%
If you went out for pizza,

27:52.900 --> 27:55.300 align:left position:10%,start line:83% size:80%
you can be darn sure
that's the truth.

27:55.400 --> 27:57.933 align:left position:10%,start line:83% size:80%
But even if you made your
sandwich with a piece of bread

27:58.033 --> 28:01.366 align:left position:10%,start line:83% size:80%
and some ham, somebody put
a lot of sodium in those

28:01.466 --> 28:04.800 align:left position:10%,start line:83% size:80%
components, the mayonnaise,
the mustard, everything.

28:06.066 --> 28:09.166 align:left position:10%,start line:83% size:80%
While you're thinking fresh,
Enjoy home-prepared foods

28:09.266 --> 28:11.400 align:left position:10%,start line:89% size:80%
because then you have control

28:11.500 --> 28:13.466 align:left position:10%,start line:89% size:80%
about how much sodium is added

28:13.566 --> 28:16.433 align:left position:10%,start line:83% size:80%
once the food gets
home from the store.

28:16.533 --> 28:18.566 align:left position:10%,start line:89% size:80%
Fill up on veggies and fruits.

28:18.666 --> 28:22.900 align:left position:10%,start line:83% size:80%
Mother Nature gave us some
very low-sodium food products.

28:23.000 --> 28:25.600 align:left position:10%,start line:83% size:80%
And if you have a garden
like mine right now

28:25.700 --> 28:27.866 align:left position:10%,start line:83% size:80%
that is the easiest
thing to do in the world.

28:27.966 --> 28:29.400 align:left position:10%,start line:83% size:80%
In fact, before I
came here today,

28:29.500 --> 28:31.700 align:left position:10%,start line:89% size:80%
I picked raspberries and peas.

28:33.033 --> 28:37.000 align:left position:10%,start line:83% size:80%
Choose dairy and protein foods
that are lower in sodium.

28:37.100 --> 28:39.700 align:left position:10%,start line:89% size:80%
Protein foods: beef, pork,

28:39.800 --> 28:42.433 align:left position:10%,start line:89% size:80%
chicken, fish, eggs.

28:42.533 --> 28:45.200 align:left position:10%,start line:83% size:80%
Those foods many of them
have a lot of sodium added

28:45.300 --> 28:48.900 align:left position:10%,start line:83% size:80%
before you buy them or
before you eat them.

28:49.000 --> 28:50.800 align:left position:10%,start line:89% size:80%
Adjust your taste buds.

28:50.900 --> 28:54.300 align:left position:10%,start line:83% size:80%
Research has shown over and
over again, we're not born

28:54.400 --> 28:57.000 align:left position:10%,start line:83% size:80%
with a preference for salt
like we are for sugar.

28:57.100 --> 28:59.966 align:left position:10%,start line:5% size:80%
Little babies, they'll smile

29:00.066 --> 29:01.666 align:left position:10%,start line:5% size:80%
when you give them sugar-water.

29:01.766 --> 29:03.866 align:left position:10%,start line:5% size:80%
They even think
they feel pain less

29:03.966 --> 29:05.833 align:left position:10%,start line:5% size:80%
when you give them sugar-water.

29:07.066 --> 29:09.466 align:left position:10%,start line:5% size:80%
That is reinforced over time.

29:09.566 --> 29:13.600 align:left position:10%,start line:5% size:80%
But the preference for how much
sodium we like in our food,

29:13.700 --> 29:15.533 align:left position:10%,start line:5% size:80%
that is learned.

29:15.633 --> 29:18.566 align:left position:10%,start line:5% size:80%
We have come over the years

29:18.666 --> 29:21.800 align:left position:10%,start line:5% size:80%
to decide that food
doesn't taste salty enough

29:21.900 --> 29:24.033 align:left position:10%,start line:5% size:80%
because it's not
what we're used to.

29:24.133 --> 29:26.733 align:left position:10%,start line:5% size:80%
So the good news is
we can unlearn that.

29:26.833 --> 29:30.766 align:left position:10%,start line:5% size:80%
If you try to do it right
away, you're going to go,

29:30.866 --> 29:34.033 align:left position:10%,start line:5% size:80%
"Oh, this food, it
doesn't taste right!"

29:34.133 --> 29:37.666 align:left position:10%,start line:5% size:80%
A year and a half ago
I went to Tuscany.

29:37.766 --> 29:39.600 align:left position:10%,start line:89% size:80%
And those of you who have been

29:39.700 --> 29:42.366 align:left position:10%,start line:83% size:80%
to Florence and
Italy and that area

29:42.466 --> 29:45.200 align:left position:10%,start line:83% size:80%
might know about the
historic reason that they

29:45.300 --> 29:48.066 align:left position:10%,start line:83% size:80%
don't add salt to your bread,
their bread and butter.

29:48.166 --> 29:51.933 align:left position:10%,start line:83% size:80%
It has to do with wars,
like everything else.

29:52.033 --> 29:55.800 align:left position:10%,start line:83% size:80%
But anyway, they learned
to have butter and bread

29:55.900 --> 29:59.233 align:left position:10%,start line:83% size:80%
without sodium and they never
did start putting it back in.

29:59.333 --> 30:02.433 align:left position:10%,start line:83% size:80%
So the restaurants that
serve traditional foods

30:02.533 --> 30:05.500 align:left position:10%,start line:83% size:80%
have low sodium
bread and butter.

30:05.600 --> 30:08.100 align:left position:10%,start line:83% size:80%
And, of course, when my
husband and I from Wisconsin

30:08.200 --> 30:09.666 align:left position:10%,start line:89% size:80%
were there we're going,

30:12.966 --> 30:15.200 align:left position:10%,start line:89% size:80%
"This is so bland!"

30:15.300 --> 30:17.633 align:left position:10%,start line:83% size:80%
because we're more accustomed
to what bread and butter

30:17.733 --> 30:19.000 align:left position:10%,start line:89% size:80%
tastes like in our country.

30:19.100 --> 30:20.900 align:left position:10%,start line:83% size:80%
But you can adjust
your taste buds.

30:21.000 --> 30:23.633 align:left position:10%,start line:83% size:80%
And the people in Florence
tell me they think it tastes

30:23.733 --> 30:25.866 align:left position:10%,start line:89% size:80%
better the way they eat it.

30:25.966 --> 30:29.333 align:left position:10%,start line:83% size:80%
Skip the salt, take it
away from the table.

30:29.433 --> 30:31.366 align:left position:10%,start line:83% size:80%
If somebody wants to
add salt to their food,

30:31.466 --> 30:34.000 align:left position:10%,start line:83% size:80%
make them get up and
go find a salt shaker.

30:34.100 --> 30:36.933 align:left position:10%,start line:83% size:80%
One of your big
incentives to deciding,

30:37.033 --> 30:39.100 align:left position:10%,start line:89% size:80%
"Well, maybe it's salty enough."

30:39.200 --> 30:40.833 align:left position:10%,start line:89% size:80%
Read the labels.

30:40.933 --> 30:42.733 align:left position:10%,start line:89% size:80%
(sighing)

30:42.833 --> 30:45.666 align:left position:10%,start line:83% size:80%
I feel like I should
wag my finger.

30:45.766 --> 30:47.633 align:left position:10%,start line:89% size:80%
You know I go to the store

30:47.733 --> 30:49.400 align:left position:10%,start line:83% size:80%
and I just find
labels fascinating,

30:49.500 --> 30:52.566 align:left position:10%,start line:83% size:80%
but some people don't
for some strange reason.

30:52.666 --> 30:54.533 align:left position:10%,start line:89% size:80%
But here's the good news.

30:54.633 --> 30:58.366 align:left position:10%,start line:83% size:80%
Most of us buy about 80% of
the same things this trip

30:58.466 --> 31:02.000 align:left position:10%,start line:83% size:80%
to the store as you did to
the last trip to the store

31:02.100 --> 31:05.366 align:left position:10%,start line:83% size:80%
as you did to the trip
to the store before.

31:05.466 --> 31:07.600 align:left position:10%,start line:89% size:80%
So once you've read the labels

31:07.700 --> 31:11.766 align:left position:10%,start line:83% size:80%
on the hot dogs
versus the bratwurst,

31:11.866 --> 31:13.466 align:left position:10%,start line:89% size:80%
you don't have to do that again,

31:13.566 --> 31:15.066 align:left position:10%,start line:83% size:80%
because you already
figured that out

31:15.166 --> 31:16.900 align:left position:10%,start line:89% size:80%
and you can go for the one

31:17.000 --> 31:19.033 align:left position:10%,start line:83% size:80%
that you already figured
out is low sodium.

31:19.133 --> 31:21.600 align:left position:10%,start line:83% size:80%
So spend a little time
and then you'll know

31:21.700 --> 31:24.266 align:left position:10%,start line:89% size:80%
some very useful information.

31:25.666 --> 31:27.733 align:left position:10%,start line:89% size:80%
Pay attention to condiments.

31:27.833 --> 31:31.900 align:left position:10%,start line:83% size:80%
It's the things that we
put on top of our foods.

31:32.000 --> 31:34.433 align:left position:10%,start line:83% size:80%
Just think of the last
time you had a hot dog.

31:34.533 --> 31:37.133 align:left position:10%,start line:83% size:80%
As if a hot dog wasn't
salty enough, right?

31:37.233 --> 31:40.200 align:left position:10%,start line:83% size:80%
If you're like me you like
sauerkraut on your hot dog,

31:40.300 --> 31:42.933 align:left position:10%,start line:89% size:80%
ketchup, mustard, pickles.

31:43.033 --> 31:45.866 align:left position:10%,start line:83% size:80%
I mean, can you think of
anything you put on a hot dog

31:45.966 --> 31:47.966 align:left position:10%,start line:89% size:80%
that isn't high in sodium?

31:49.233 --> 31:53.266 align:left position:10%,start line:83% size:80%
A good example of being
careful of your condiments.

31:54.433 --> 31:58.533 align:left position:10%,start line:83% size:80%
And then, this tip
for eating less sodium

31:58.633 --> 32:00.733 align:left position:10%,start line:89% size:80%
ends up with the recommendation,

32:00.833 --> 32:02.766 align:left position:10%,start line:89% size:80%
"Boost your potassium intake."

32:02.866 --> 32:05.266 align:left position:10%,start line:83% size:80%
Now boosting your
potassium intake is not

32:05.366 --> 32:09.166 align:left position:10%,start line:83% size:80%
going to automatically
make you eat less sodium.

32:10.700 --> 32:13.400 align:left position:10%,start line:83% size:80%
But, it's a very
important nutrient

32:13.500 --> 32:17.100 align:left position:10%,start line:83% size:80%
because potassium
helps to counterbalance

32:17.200 --> 32:20.733 align:left position:10%,start line:83% size:80%
some of the effects, the
chemical effects on the body

32:20.833 --> 32:23.133 align:left position:10%,start line:83% size:80%
that makes sodium raise
your blood pressure.

32:23.233 --> 32:25.633 align:left position:10%,start line:83% size:80%
That's true if you have
high blood pressure

32:25.733 --> 32:28.566 align:left position:10%,start line:83% size:80%
or if you have normal
blood pressure.

32:28.666 --> 32:31.700 align:left position:10%,start line:83% size:80%
I once asked my
primary care provider,

32:31.800 --> 32:36.400 align:left position:10%,start line:83% size:80%
"Gee, my blood pressure is
low, should I be worried?"

32:36.500 --> 32:40.166 align:left position:10%,start line:83% size:80%
My husband is so jealous, he
gets mad at me every time I go

32:40.266 --> 32:43.433 align:left position:10%,start line:83% size:80%
because it's like 110
over 70 at its highest.

32:43.533 --> 32:47.500 align:left position:10%,start line:83% size:80%
And she said, "Listen, If
you're conscious, it's good."

32:47.600 --> 32:50.366 align:left position:10%,start line:83% size:80%
So unless you're passing
out from low sodium,

32:50.466 --> 32:53.500 align:left position:10%,start line:83% size:80%
don't worry about low,
low blood pressure.

32:53.600 --> 32:56.166 align:left position:10%,start line:83% size:80%
So even if your blood pressure
is in the normal range,

32:56.266 --> 32:58.766 align:left position:10%,start line:83% size:80%
lowering it a little bit
by eating more potassium

32:58.866 --> 33:01.333 align:left position:10%,start line:83% size:80%
and less sodium isn't going
to get you in trouble.

33:01.433 --> 33:03.966 align:left position:10%,start line:83% size:80%
The recommended amount, for
those of you who like numbers:

33:04.066 --> 33:06.933 align:left position:10%,start line:83% size:80%
4,700 milligrams
of potassium a day.

33:07.033 --> 33:10.433 align:left position:10%,start line:83% size:80%
The best food sources
are leafy greens.

33:10.533 --> 33:12.833 align:left position:10%,start line:83% size:80%
Examples are spinach
and collards.

33:12.933 --> 33:15.333 align:left position:10%,start line:83% size:80%
Fruit, especially fruit
that grows on vines.

33:15.433 --> 33:18.833 align:left position:10%,start line:83% size:80%
Root vegetables were
mentioned earlier

33:18.933 --> 33:21.466 align:left position:10%,start line:89% size:80%
about how much water they take,

33:21.566 --> 33:24.600 align:left position:10%,start line:83% size:80%
but they are excellent
sources of potassium.

33:24.700 --> 33:26.500 align:left position:10%,start line:89% size:80%
And citrus fruits.

33:28.466 --> 33:31.466 align:left position:10%,start line:83% size:80%
Now the next slide
I'm showing you

33:31.566 --> 33:34.266 align:left position:10%,start line:83% size:80%
is a little bit
hard to interpret

33:34.366 --> 33:36.700 align:left position:10%,start line:83% size:80%
so let me spend a
minute on it with you.

33:36.800 --> 33:40.800 align:left position:10%,start line:83% size:80%
One of the recommendations
that I bet everybody in this

33:40.900 --> 33:44.733 align:left position:10%,start line:83% size:80%
room needs to pay
more attention to,

33:44.833 --> 33:47.766 align:left position:10%,start line:83% size:80%
is the recommendation to
eat more whole grains.

33:47.866 --> 33:52.200 align:left position:10%,start line:83% size:80%
Not just for fiber, but
importantly for dietary fiber,

33:52.300 --> 33:53.766 align:left position:10%,start line:83% size:80%
but for a number
of those nutrients

33:53.866 --> 33:56.000 align:left position:10%,start line:83% size:80%
that we're recommended
to have more of.

33:57.133 --> 33:58.966 align:left position:10%,start line:89% size:80%
Potassium, even.

34:00.166 --> 34:02.766 align:left position:10%,start line:83% size:80%
And whole grains
in this country,

34:02.866 --> 34:06.033 align:left position:10%,start line:83% size:80%
no matter how much I've been
telling people for 30 years,

34:06.133 --> 34:09.166 align:left position:10%,start line:83% size:80%
"Eat more whole grains,"
they're not doing it.

34:09.266 --> 34:12.566 align:left position:10%,start line:83% size:80%
This chart, if you see
where the zero line is

34:12.666 --> 34:16.166 align:left position:10%,start line:83% size:80%
in the middle, the black
line shows the percentage

34:16.266 --> 34:19.466 align:left position:10%,start line:83% size:80%
of the population that has
intakes of whole grains

34:19.566 --> 34:21.166 align:left position:10%,start line:89% size:80%
below the recommendation that,

34:21.266 --> 34:24.500 align:left position:10%,start line:83% size:80%
which is roughly the
equivalent of 3 ounces a day.

34:25.900 --> 34:29.833 align:left position:10%,start line:83% size:80%
The little white bars that you
can hardly see are the ones

34:29.933 --> 34:33.600 align:left position:10%,start line:83% size:80%
who meet or exceed
the recommendations

34:33.700 --> 34:36.800 align:left position:10%,start line:83% size:80%
of about 3 ounces of
whole grains a day.

34:36.900 --> 34:39.166 align:left position:10%,start line:83% size:80%
Roughly a slice of
whole wheat bread,

34:39.266 --> 34:41.233 align:left position:10%,start line:89% size:80%
100% whole wheat bread.

34:41.333 --> 34:43.733 align:left position:10%,start line:83% size:80%
Some of you probably are
eating whole wheat bread,

34:43.833 --> 34:46.333 align:left position:10%,start line:83% size:80%
whole wheat pasta,
most of your grains

34:46.433 --> 34:49.266 align:left position:10%,start line:83% size:80%
in the form of whole
wheat, most of you are not.

34:49.366 --> 34:51.733 align:left position:10%,start line:83% size:80%
When I go to a
restaurant and I ask

34:51.833 --> 34:54.433 align:left position:10%,start line:89% size:80%
if they have any whole wheat

34:54.533 --> 34:56.466 align:left position:10%,start line:83% size:80%
to put in the little
bread basket on the table,

34:56.566 --> 35:00.366 align:left position:10%,start line:77% size:80%
they look at me like,
"Oh, nobody's ever
asked that before."

35:00.466 --> 35:02.433 align:left position:10%,start line:89% size:80%
I'm like, "What is this about?"

35:02.533 --> 35:04.266 align:left position:10%,start line:83% size:80%
This is not a new
recommendation,

35:04.366 --> 35:06.200 align:left position:10%,start line:83% size:80%
this has been
around for 20 years.

35:06.300 --> 35:08.866 align:left position:10%,start line:83% size:80%
For some reason,
people aren't doing it.

35:08.966 --> 35:10.966 align:left position:10%,start line:83% size:80%
I think it tastes better
when it's whole grain bread,

35:11.066 --> 35:13.000 align:left position:10%,start line:89% size:80%
but maybe I'm just goofy.

35:15.700 --> 35:18.266 align:left position:10%,start line:83% size:80%
Now refined grains,
on the other hand,

35:18.366 --> 35:22.166 align:left position:10%,start line:83% size:80%
we're all doing a splendid
job, too splendid.

35:22.266 --> 35:25.066 align:left position:10%,start line:83% size:80%
Refined grains are the ones
that are made out of enriched

35:25.166 --> 35:27.800 align:left position:10%,start line:83% size:80%
flour or non-enriched flour,
processed flour, that has

35:27.900 --> 35:30.100 align:left position:10%,start line:83% size:80%
the bran and the
germ taken out of it,

35:30.200 --> 35:34.333 align:left position:10%,start line:83% size:80%
and many times sugar
and other things added.

35:34.433 --> 35:38.900 align:left position:10%,start line:83% size:80%
So notice how tiny the black
lines are for refined grains,

35:39.000 --> 35:43.033 align:left position:10%,start line:83% size:80%
and how huge the white and
gray bars are for meeting

35:43.133 --> 35:45.766 align:left position:10%,start line:83% size:80%
and exceeding the
recommendations.

35:46.966 --> 35:50.500 align:left position:10%,start line:83% size:80%
Over time, we've done
actually a little better.

35:50.600 --> 35:54.333 align:left position:10%,start line:83% size:80%
The black bars are
for 2001 to 2004.

35:54.433 --> 35:57.300 align:left position:10%,start line:83% size:80%
The good news is, for
many of these age groups,

35:57.400 --> 36:01.300 align:left position:10%,start line:83% size:80%
the ones with the little
stars, the ones that are higher

36:01.400 --> 36:03.566 align:left position:10%,start line:83% size:80%
are the ones that are
different are higher.

36:03.666 --> 36:07.100 align:left position:10%,start line:83% size:80%
So some people are actually
eating more whole grains.

36:07.200 --> 36:10.333 align:left position:10%,start line:83% size:80%
Nobody's, no age
group is anywhere

36:10.433 --> 36:11.800 align:left position:10%,start line:89% size:80%
near the 3 ounces a day,

36:11.900 --> 36:14.666 align:left position:10%,start line:83% size:80%
but at least they're
creeping in that direction.

36:14.766 --> 36:19.066 align:left position:10%,start line:83% size:80%
I take hope on small,
wonderful changes.

36:20.500 --> 36:23.666 align:left position:10%,start line:83% size:80%
I call this one "Whence
Cometh Thy Grains?"

36:23.766 --> 36:25.666 align:left position:10%,start line:83% size:80%
So on the left side
is whole grains

36:25.766 --> 36:27.866 align:left position:10%,start line:83% size:80%
and on the right
side is refined.

36:27.966 --> 36:31.300 align:left position:10%,start line:83% size:80%
And the same little
symbols that you saw before

36:31.400 --> 36:33.066 align:left position:10%,start line:89% size:80%
for going to the grocery store

36:33.166 --> 36:35.166 align:left position:10%,start line:83% size:80%
and going to a
sit-down restaurant,

36:35.266 --> 36:37.433 align:left position:10%,start line:83% size:80%
going to a
quick-serve restaurant

36:37.533 --> 36:39.933 align:left position:10%,start line:83% size:80%
or eating at a
school or daycare.

36:40.033 --> 36:44.100 align:left position:10%,start line:83% size:80%
You can see that for whole
grains, they're all low.

36:44.200 --> 36:46.233 align:left position:10%,start line:83% size:80%
But the people who get
their food from the store

36:46.333 --> 36:47.700 align:left position:10%,start line:89% size:80%
do a little better.

36:47.800 --> 36:51.033 align:left position:10%,start line:83% size:80%
And for the refined
grains, they're all high.

36:51.133 --> 36:53.133 align:left position:10%,start line:89% size:80%
But the quick-serve restaurants

36:53.233 --> 36:56.700 align:left position:10%,start line:83% size:80%
are the biggest source
of the refined grains.

36:58.866 --> 37:03.700 align:left position:10%,start line:83% size:80%
Now, we are in Wisconsin and
I love to talk about dairy.

37:03.800 --> 37:08.600 align:left position:10%,start line:83% size:80%
And I also get a lot
of skeptical looks

37:08.700 --> 37:12.533 align:left position:10%,start line:83% size:80%
when I talk about dairy
because a lot of my friends,

37:12.633 --> 37:17.066 align:left position:10%,start line:83% size:80%
my hobby, now that I'm retired
is I'm a watercolor artist.

37:17.166 --> 37:19.900 align:left position:10%,start line:83% size:80%
And when I talk
to my art friends,

37:20.000 --> 37:22.433 align:left position:10%,start line:83% size:80%
they all think they're
supposed to eat less dairy.

37:22.533 --> 37:24.733 align:left position:10%,start line:83% size:80%
They're something inherently
wrong with eating dairy.

37:24.833 --> 37:28.166 align:left position:10%,start line:5% size:80%
It's mostly fat or gives you
some kind of awful disease.

37:28.266 --> 37:30.666 align:left position:10%,start line:5% size:80%
But I can assure you
all those scientists

37:30.766 --> 37:34.633 align:left position:10%,start line:5% size:80%
that I mentioned a
while ago that talked

37:34.733 --> 37:37.200 align:left position:10%,start line:5% size:80%
about the nutrients
we need to eat more of

37:37.300 --> 37:39.333 align:left position:10%,start line:5% size:80%
and the food group we
need to eat more of,

37:39.433 --> 37:41.300 align:left position:10%,start line:5% size:80%
they say consume more dairy.

37:41.400 --> 37:44.666 align:left position:10%,start line:5% size:80%
If you have lactose
intolerance or for some reason,

37:44.766 --> 37:48.166 align:left position:10%,start line:5% size:80%
a personal reason, you're a
strict vegetarian or whatever,

37:48.266 --> 37:50.966 align:left position:10%,start line:5% size:80%
you need to be very
cognizant of getting

37:51.066 --> 37:54.066 align:left position:10%,start line:5% size:80%
a good intake of
alternate sources.

37:54.166 --> 37:56.333 align:left position:10%,start line:5% size:80%
And alternate sources
are not always

37:56.433 --> 37:58.566 align:left position:10%,start line:5% size:80%
good sources of
the same nutrients.

37:58.666 --> 38:02.200 align:left position:10%,start line:83% size:80%
So read the labels, look
at soy milk or almond milk

38:02.300 --> 38:05.833 align:left position:10%,start line:83% size:80%
or whatever it is that you're
using as a dairy equivalent

38:05.933 --> 38:08.466 align:left position:10%,start line:83% size:80%
and make sure you're getting
a fortified version that has

38:08.566 --> 38:11.400 align:left position:10%,start line:83% size:80%
as many nutrients
added back as possible.

38:11.500 --> 38:15.100 align:left position:10%,start line:83% size:80%
For most adults, on
a 2,000 calorie diet,

38:15.200 --> 38:17.900 align:left position:10%,start line:83% size:80%
the recommendation of
dairy is three cups a day.

38:18.000 --> 38:19.266 align:left position:10%,start line:89% size:80%
That's not three cups of milk,

38:19.366 --> 38:21.633 align:left position:10%,start line:83% size:80%
but three cups of
what would have

38:21.733 --> 38:23.366 align:left position:10%,start line:89% size:80%
been milk when it started out.

38:23.466 --> 38:26.166 align:left position:10%,start line:83% size:80%
So cheese and yogurt
and all of that.

38:27.166 --> 38:30.200 align:left position:10%,start line:83% size:80%
Notice most of these
black lines are way longer

38:30.300 --> 38:32.966 align:left position:10%,start line:89% size:80%
than the white and gray lines.

38:33.066 --> 38:36.933 align:left position:10%,start line:83% size:80%
And the older you get, the
longer the black line is

38:37.033 --> 38:39.933 align:left position:10%,start line:83% size:80%
compared to the white and
gray line, meaning the more

38:40.033 --> 38:43.466 align:left position:10%,start line:83% size:80%
people are not getting their
recommended intake of dairy,

38:43.566 --> 38:47.466 align:left position:10%,start line:5% size:80%
which usually means they're
not getting their recommended

38:47.566 --> 38:50.500 align:left position:10%,start line:5% size:80%
intakes of calcium, vitamin D,

38:50.600 --> 38:52.866 align:left position:10%,start line:5% size:80%
and one of the nutrients

38:52.966 --> 38:55.933 align:left position:10%,start line:5% size:80%
that dairy's a good
source of: potassium.

38:56.033 --> 38:59.433 align:left position:10%,start line:5% size:80%
Remember what we said about
potassium a few minutes ago?

39:01.033 --> 39:05.300 align:left position:10%,start line:83% size:80%
And over time, it's not
unlike whole grains.

39:05.400 --> 39:07.400 align:left position:10%,start line:83% size:80%
It's not gotten better;
when there's changes,

39:07.500 --> 39:09.933 align:left position:10%,start line:83% size:80%
many of them are in
the wrong direction.

39:11.133 --> 39:14.500 align:left position:10%,start line:83% size:80%
Here's one of my favorite
topics: the added sugars.

39:14.600 --> 39:17.633 align:left position:10%,start line:83% size:80%
If you eat pineapple or if
you're like me and went out

39:17.733 --> 39:19.733 align:left position:10%,start line:83% size:80%
to the garden today and
picked some raspberries,

39:19.833 --> 39:22.033 align:left position:10%,start line:83% size:80%
the sugar in there
is not added sugar,

39:22.133 --> 39:25.200 align:left position:10%,start line:83% size:80%
that's the sugar that Mother
Nature put in your food.

39:25.300 --> 39:28.000 align:left position:10%,start line:89% size:80%
If you had a Coke or a Pepsi

39:28.100 --> 39:31.433 align:left position:10%,start line:83% size:80%
or a sports drink
or an energy drink

39:31.533 --> 39:34.366 align:left position:10%,start line:83% size:80%
or something that's marketed
as being really good

39:34.466 --> 39:37.233 align:left position:10%,start line:83% size:80%
for you because it's high in
electrolytes or something,

39:37.333 --> 39:39.800 align:left position:10%,start line:83% size:80%
if it's sweetened with sugar,
that's still added sugar

39:39.900 --> 39:42.033 align:left position:10%,start line:83% size:80%
and it affects your
body in the same way

39:42.133 --> 39:44.633 align:left position:10%,start line:89% size:80%
as if you had a Coke or Pepsi.

39:44.733 --> 39:48.100 align:left position:10%,start line:83% size:80%
By age group, remember
when I said teenage boys?

39:48.200 --> 39:52.233 align:left position:10%,start line:83% size:80%
The black bars are for
their calorie intake

39:52.333 --> 39:56.000 align:left position:10%,start line:83% size:80%
where their limit is for
how many added sugars

39:56.100 --> 39:58.766 align:left position:10%,start line:89% size:80%
they're supposed to stay under.

39:58.866 --> 40:02.633 align:left position:10%,start line:83% size:80%
Notice for a 14- to
18-year-old male,

40:02.733 --> 40:05.900 align:left position:10%,start line:89% size:80%
way more than twice that much.

40:06.000 --> 40:08.366 align:left position:10%,start line:83% size:80%
They are champions
at eating foods

40:08.466 --> 40:10.533 align:left position:10%,start line:89% size:80%
that are high in added sugars.

40:10.633 --> 40:12.566 align:left position:10%,start line:89% size:80%
When my kids were growing up,

40:12.666 --> 40:14.866 align:left position:10%,start line:83% size:80%
when they would go
to the school bus,

40:14.966 --> 40:18.166 align:left position:10%,start line:83% size:80%
the middle-school age
boys who lived next door

40:18.266 --> 40:20.600 align:left position:10%,start line:83% size:80%
had Mountain Dew for
breakfast every day

40:20.700 --> 40:24.666 align:left position:10%,start line:83% size:80%
and went through life with a
diet that wasn't much better.

40:24.766 --> 40:27.866 align:left position:10%,start line:83% size:80%
And I was like,
"Don't look at him."

40:27.966 --> 40:31.600 align:left position:10%,start line:83% size:80%
But it's what's
happening in our society.

40:33.433 --> 40:36.266 align:left position:10%,start line:83% size:80%
Now many people
might be surprised.

40:36.366 --> 40:38.933 align:left position:10%,start line:83% size:80%
This list is out of the
Dietary Guidelines Advisory

40:39.033 --> 40:42.200 align:left position:10%,start line:89% size:80%
Committee report combined

40:42.300 --> 40:44.433 align:left position:10%,start line:89% size:80%
with the 2010 version

40:44.533 --> 40:47.033 align:left position:10%,start line:83% size:80%
of the Dietary
Guidelines for Americans.

40:47.133 --> 40:50.533 align:left position:10%,start line:83% size:80%
These are the words that you
might find on food labels

40:50.633 --> 40:54.066 align:left position:10%,start line:83% size:80%
that are counted
as added sugars.

40:54.166 --> 40:55.766 align:left position:10%,start line:83% size:80%
And some of them
will surprise you.

40:55.866 --> 40:59.866 align:left position:10%,start line:83% size:80%
You all know white sugar's
chemical name is sucrose,

40:59.966 --> 41:01.966 align:left position:10%,start line:89% size:80%
and that, of course, is sugar.

41:02.066 --> 41:04.866 align:left position:10%,start line:83% size:80%
Dextrose is a little
more of a chemical name,

41:04.966 --> 41:07.766 align:left position:10%,start line:83% size:80%
you might see
anhydrous dextrose.

41:07.866 --> 41:09.800 align:left position:10%,start line:83% size:80%
A lot of people
tell you brown sugar

41:09.900 --> 41:12.333 align:left position:10%,start line:83% size:80%
is better than white sugar,
I wish that were true.

41:12.433 --> 41:14.800 align:left position:10%,start line:83% size:80%
Confectioner's powdered
sugar is just sugar.

41:14.900 --> 41:18.300 align:left position:10%,start line:83% size:80%
Corn syrup and corn
syrup solids, sugar.

41:18.400 --> 41:20.666 align:left position:10%,start line:89% size:80%
Fructose, sorry, it's sugar.

41:20.766 --> 41:23.933 align:left position:10%,start line:83% size:80%
High-fructose corn
syrup, sorry, it's sugar.

41:24.033 --> 41:26.533 align:left position:10%,start line:89% size:80%
One thing that surprises people:

41:26.633 --> 41:29.200 align:left position:10%,start line:83% size:80%
from a chemical
standpoint, the amount

41:29.300 --> 41:32.800 align:left position:10%,start line:83% size:80%
of sucrose and fructose,
the chemical makeup

41:32.900 --> 41:35.800 align:left position:10%,start line:83% size:80%
of high-fructose corn
syrup is very similar

41:35.900 --> 41:37.400 align:left position:10%,start line:89% size:80%
to that of sucrose.

41:37.500 --> 41:41.066 align:left position:10%,start line:83% size:80%
It's really hard to say that
it has much of a difference

41:41.166 --> 41:43.100 align:left position:10%,start line:89% size:80%
in its effect on the body.

41:44.266 --> 41:45.600 align:left position:10%,start line:89% size:80%
Honey.

41:45.700 --> 41:49.500 align:left position:10%,start line:83% size:80%
To heart, I wish honey was
off the hook, but it's not.

41:50.733 --> 41:53.666 align:left position:10%,start line:83% size:80%
Its effect on the body
is very similar to sugar.

41:53.766 --> 41:56.666 align:left position:10%,start line:83% size:80%
Invert sugar, lactose,
which is the sugar

41:56.766 --> 41:58.500 align:left position:10%,start line:83% size:80%
that's naturally
occurring in milk,

41:58.600 --> 42:01.366 align:left position:10%,start line:83% size:80%
malt syrup, maltose,
maple syrup,

42:01.466 --> 42:04.466 align:left position:10%,start line:83% size:80%
molasses even is a
form of added sugar.

42:04.566 --> 42:06.666 align:left position:10%,start line:83% size:80%
You can't even get off
the hook with that.

42:06.766 --> 42:09.166 align:left position:10%,start line:83% size:80%
One of the things you'll see
on many of the products that's

42:09.266 --> 42:13.333 align:left position:10%,start line:83% size:80%
marketed as better for you
than foods that are sweetened

42:13.433 --> 42:16.266 align:left position:10%,start line:83% size:80%
with sugar are sweetened
with a concentrate that's

42:16.366 --> 42:20.566 align:left position:10%,start line:83% size:80%
extracted from a very sweet
fruit like pears or pineapple.

42:20.666 --> 42:23.266 align:left position:10%,start line:89% size:80%
That's considered added sugar.

42:24.566 --> 42:26.333 align:left position:10%,start line:89% size:80%
And then pancake syrup.

42:26.433 --> 42:28.433 align:left position:10%,start line:83% size:80%
And one of the banes
to my existence:

42:28.533 --> 42:31.733 align:left position:10%,start line:89% size:80%
the food products that,

42:31.833 --> 42:36.100 align:left position:10%,start line:83% size:80%
if I had a good lawyer and
unlimited resources, I would try

42:36.200 --> 42:39.933 align:left position:10%,start line:83% size:80%
to get them to stop
calling sugar "cane juice,"

42:40.033 --> 42:43.833 align:left position:10%,start line:83% size:80%
because all sugar starts
out as cane juice.

42:43.933 --> 42:47.533 align:left position:10%,start line:83% size:80%
And finding the words "cane
juice" on a food label,

42:47.633 --> 42:49.600 align:left position:10%,start line:83% size:80%
you can go right
back up to the thing

42:49.700 --> 42:51.400 align:left position:10%,start line:89% size:80%
that's on the top of this list.

42:51.500 --> 42:54.666 align:left position:10%,start line:83% size:80%
It's equivalent, it's
the same chemical.

42:56.533 --> 43:00.500 align:left position:10%,start line:83% size:80%
The sources: look
at that big white,

43:00.600 --> 43:02.966 align:left position:10%,start line:83% size:80%
almost half of the
circle on the right.

43:03.066 --> 43:06.200 align:left position:10%,start line:83% size:80%
Remember those teenage
boys I talked to you about?

43:07.400 --> 43:09.000 align:left position:10%,start line:89% size:80%
Beverages.

43:09.100 --> 43:11.266 align:left position:10%,start line:89% size:80%
Please read the labels.

43:11.366 --> 43:15.066 align:left position:10%,start line:83% size:80%
Don't be fooled by names
like "energy boost."

43:16.333 --> 43:20.666 align:left position:10%,start line:83% size:80%
Many of them are sweetened
with one of these.

43:24.366 --> 43:27.066 align:left position:10%,start line:89% size:80%
So, soft drinks, fruit drinks.

43:27.166 --> 43:29.333 align:left position:10%,start line:83% size:80%
Many people add sugar
to their coffee.

43:29.433 --> 43:31.266 align:left position:10%,start line:89% size:80%
I add sugar to my tea sometimes.

43:31.366 --> 43:34.266 align:left position:10%,start line:83% size:80%
Alcoholic beverages not
so much for most people.

43:34.366 --> 43:35.766 align:left position:10%,start line:89% size:80%
But sports and energy drinks,

43:35.866 --> 43:37.766 align:left position:10%,start line:83% size:80%
as I mentioned, are
not off the hook.

43:37.866 --> 43:40.133 align:left position:10%,start line:83% size:80%
And then of course you're
probably not surprised

43:40.233 --> 43:43.433 align:left position:10%,start line:83% size:80%
by the gray semi-circle
over there about 10 o'clock:

43:43.533 --> 43:45.333 align:left position:10%,start line:89% size:80%
snacks and sweets.

43:45.433 --> 43:47.333 align:left position:10%,start line:89% size:80%
I happen to be a chocoholic.

43:47.433 --> 43:48.866 align:left position:10%,start line:89% size:80%
I can attest to the fact that

43:48.966 --> 43:52.066 align:left position:10%,start line:83% size:80%
that's a big source
of added sugars.

43:54.266 --> 43:56.133 align:left position:10%,start line:83% size:80%
Now another thing
that we're recommended

43:56.233 --> 43:58.633 align:left position:10%,start line:83% size:80%
to eat less of is
saturated fats.

43:58.733 --> 44:01.466 align:left position:10%,start line:83% size:80%
It has to do a lot with
heart disease rates

44:01.566 --> 44:03.800 align:left position:10%,start line:83% size:80%
and the different
types of cholesterol

44:03.900 --> 44:06.333 align:left position:10%,start line:83% size:80%
and how they're
transported in your body.

44:06.433 --> 44:10.633 align:left position:10%,start line:83% size:80%
Notice the sources of the
saturated fats in our diet.

44:10.733 --> 44:14.700 align:left position:10%,start line:83% size:80%
If it weren't for pizza and
burgers, we'd actually not

44:14.800 --> 44:17.533 align:left position:10%,start line:83% size:80%
have to talk so much
about saturated fats.

44:17.633 --> 44:21.566 align:left position:10%,start line:83% size:80%
Dairy, if you consume the
cream portion of the milk,

44:21.666 --> 44:24.066 align:left position:10%,start line:83% size:80%
that's where you would get
a lot of saturated fat.

44:24.166 --> 44:28.266 align:left position:10%,start line:83% size:80%
Protein foods, I think
Bassam mentioned a steak

44:28.366 --> 44:30.666 align:left position:10%,start line:83% size:80%
earlier on, and if
you have a barbeque,

44:30.766 --> 44:32.933 align:left position:10%,start line:83% size:80%
now you get to not
only feel guilty

44:33.033 --> 44:35.433 align:left position:10%,start line:83% size:80%
about all the water that
went into that beast but also

44:35.533 --> 44:37.433 align:left position:10%,start line:83% size:80%
all the saturated
fat that's in a good,

44:37.533 --> 44:39.566 align:left position:10%,start line:89% size:80%
well-marbled piece of meat.

44:39.666 --> 44:42.300 align:left position:10%,start line:83% size:80%
So the easy rule for that
one is to favor meats that

44:42.400 --> 44:44.500 align:left position:10%,start line:83% size:80%
require a lot of cooking
to soften them up,

44:44.600 --> 44:46.366 align:left position:10%,start line:83% size:80%
because those are usually
not that well-marbled

44:46.466 --> 44:49.666 align:left position:10%,start line:83% size:80%
and don't have so much
fat in the muscle.

44:49.766 --> 44:52.266 align:left position:10%,start line:83% size:80%
Snacks and sweets
are there again

44:52.366 --> 44:54.766 align:left position:10%,start line:83% size:80%
as a big source
of saturated fat.

44:54.866 --> 44:58.966 align:left position:10%,start line:83% size:80%
If you look, a lot of them
have coconut oil or might even

44:59.066 --> 45:02.400 align:left position:10%,start line:83% size:80%
have a vegetable oil of
sorts, not just animal fats.

45:02.500 --> 45:05.833 align:left position:10%,start line:83% size:80%
But there are a few vegetable
fats, like coconut oil

45:05.933 --> 45:08.800 align:left position:10%,start line:89% size:80%
and palm and, palm kernel oil,

45:08.900 --> 45:11.166 align:left position:10%,start line:83% size:80%
that are also high
in saturated fats.

45:13.766 --> 45:17.966 align:left position:10%,start line:83% size:80%
Remember what I told you about
where, what kind of store

45:18.066 --> 45:20.433 align:left position:10%,start line:83% size:80%
you go to or what kind
of restaurant you go to?

45:20.533 --> 45:22.900 align:left position:10%,start line:83% size:80%
Again, if you buy your
food more from the store

45:23.000 --> 45:25.466 align:left position:10%,start line:83% size:80%
than from a restaurant
or sit-down restaurant,

45:25.566 --> 45:27.766 align:left position:10%,start line:83% size:80%
you're more likely
to be buying foods

45:27.866 --> 45:30.766 align:left position:10%,start line:83% size:80%
that are a little lower on
the saturated fat intake.

45:30.866 --> 45:33.433 align:left position:10%,start line:83% size:80%
Still, a little bit over the
limit that's recommended,

45:33.533 --> 45:36.333 align:left position:10%,start line:83% size:80%
but a lot closer to
that dividing line.

45:37.333 --> 45:40.766 align:left position:10%,start line:83% size:80%
Now I want to get to
an issue that goes back

45:40.866 --> 45:43.300 align:left position:10%,start line:89% size:80%
to what Dr. Shakhashiri said.

45:43.400 --> 45:47.400 align:left position:10%,start line:83% size:80%
This is almost word-for-word
out of the Dietary Guidelines

45:47.500 --> 45:49.800 align:left position:10%,start line:89% size:80%
Advisory Committee's report.

45:49.900 --> 45:52.266 align:left position:10%,start line:83% size:80%
And I want to show you
something that was in the news

45:52.366 --> 45:54.633 align:left position:10%,start line:83% size:80%
today and has been in
the news on and off

45:54.733 --> 45:56.600 align:left position:10%,start line:89% size:80%
the last few weeks.

45:57.700 --> 46:00.333 align:left position:10%,start line:83% size:80%
The Dietary Guidelines
Advisory Committee,

46:00.433 --> 46:02.266 align:left position:10%,start line:89% size:80%
not government people,

46:02.366 --> 46:04.900 align:left position:10%,start line:83% size:80%
not people who work
for the food industry,

46:05.000 --> 46:08.166 align:left position:10%,start line:83% size:80%
but people who work in public
health, clinical settings,

46:08.266 --> 46:10.600 align:left position:10%,start line:89% size:80%
and university researchers.

46:10.700 --> 46:13.933 align:left position:10%,start line:83% size:80%
The major findings
regarding sustainable diets

46:14.033 --> 46:16.233 align:left position:10%,start line:83% size:80%
was that a diet higher
in plant-based foods,

46:16.333 --> 46:18.566 align:left position:10%,start line:83% size:80%
such as vegetables, fruits,
whole grains, legumes,

46:18.666 --> 46:21.266 align:left position:10%,start line:83% size:80%
nuts and seeds, and
lower in calories

46:21.366 --> 46:24.300 align:left position:10%,start line:83% size:80%
and animal-based foods
is more health-promoting

46:24.400 --> 46:28.233 align:left position:10%,start line:83% size:80%
and is associated with
less environmental intake

46:28.333 --> 46:30.833 align:left position:10%,start line:89% size:80%
than is the current U.S. diet.

46:30.933 --> 46:35.500 align:left position:10%,start line:83% size:80%
While they might've, this
is like, buried on page 42

46:35.600 --> 46:37.366 align:left position:10%,start line:83% size:80%
in a whole list of
recommendations,

46:37.466 --> 46:39.300 align:left position:10%,start line:89% size:80%
but don't think that people

46:39.400 --> 46:43.233 align:left position:10%,start line:83% size:80%
who make that
lower-ends food list

46:43.333 --> 46:44.833 align:left position:10%,start line:89% size:80%
didn't take notice,

46:44.933 --> 46:49.200 align:left position:10%,start line:83% size:80%
and immediately send their
lobbyists to cCongress.

46:49.300 --> 46:53.233 align:left position:10%,start line:83% size:80%
And in fact, there have
now been laws proposed

46:53.333 --> 46:56.533 align:left position:10%,start line:83% size:80%
to direct the Secretary
of Agriculture

46:56.633 --> 47:00.166 align:left position:10%,start line:83% size:80%
- and the Secretary of
Health and Human Services,

47:00.266 --> 47:03.833 align:left position:10%,start line:83% size:80%
to tell the Dietary
Guidelines Committee,

47:03.933 --> 47:06.333 align:left position:10%,start line:89% size:80%
the next one, to cut that out.

47:06.433 --> 47:09.033 align:left position:10%,start line:83% size:80%
They're not to
consider sustainability

47:09.133 --> 47:11.400 align:left position:10%,start line:89% size:80%
in their recommendations.

47:11.500 --> 47:15.600 align:left position:10%,start line:89% size:80%
And to tell the secretaries

47:15.700 --> 47:18.133 align:left position:10%,start line:83% size:80%
that when their people work
on the official guidance

47:18.233 --> 47:20.633 align:left position:10%,start line:83% size:80%
for the public and
policy makers, et cetera,

47:20.733 --> 47:23.866 align:left position:10%,start line:89% size:80%
that they are only to consider,

47:23.966 --> 47:27.600 align:left position:10%,start line:83% size:80%
each recommendation
has a category

47:27.700 --> 47:30.466 align:left position:10%,start line:83% size:80%
next to it about how
strong the evidence is.

47:30.566 --> 47:32.500 align:left position:10%,start line:83% size:80%
There's weak evidence,
there's moderate evidence,

47:32.600 --> 47:34.500 align:left position:10%,start line:83% size:80%
and there's the
strongest evidence.

47:34.600 --> 47:38.733 align:left position:10%,start line:5% size:80%
Well, it happens that some
of these recommendations

47:38.833 --> 47:41.800 align:left position:10%,start line:5% size:80%
about eating less meat
for the health reasons

47:41.900 --> 47:44.866 align:left position:10%,start line:5% size:80%
are in the moderate
evidence category,

47:44.966 --> 47:47.333 align:left position:10%,start line:5% size:80%
so they said, "Tell
them they can only

47:47.433 --> 47:50.166 align:left position:10%,start line:5% size:80%
"consider the
strongest category."

47:50.266 --> 47:54.033 align:left position:10%,start line:5% size:80%
That way, they can't tell
the public to eat less meat.

47:54.133 --> 47:59.700 align:left position:10%,start line:5% size:80%
I'm not a vegetarian. I
eat meat, I enjoy meat,

47:59.800 --> 48:04.200 align:left position:10%,start line:5% size:80%
I think if you're a vegetarian,
that's also terrific.

48:04.300 --> 48:07.000 align:left position:10%,start line:5% size:80%
You can have a healthy
eating pattern either way.

48:07.100 --> 48:08.566 align:left position:10%,start line:89% size:80%
But, come on.

48:08.666 --> 48:11.400 align:left position:10%,start line:83% size:80%
Most Americans, if
they ate less red meat

48:11.500 --> 48:14.300 align:left position:10%,start line:83% size:80%
and less processed
meat would overall

48:14.400 --> 48:16.566 align:left position:10%,start line:89% size:80%
have a healthier eating pattern,

48:16.666 --> 48:20.666 align:left position:10%,start line:83% size:80%
and sending your lobbyist
to Congress, enough said.

48:20.766 --> 48:22.566 align:left position:10%,start line:89% size:80%
(laughter)

48:24.900 --> 48:26.933 align:left position:10%,start line:89% size:80%
Here's another hot button.

48:27.033 --> 48:29.833 align:left position:10%,start line:83% size:80%
The Dietary Guidelines
Advisory Committee says that

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most of us aren't eating as
much seafood as we should get

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to get our Omega 3 fatty acids

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and some other health benefits.

48:36.866 --> 48:40.600 align:left position:10%,start line:83% size:80%
It's a very highly
nutritious protein source.

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However, there's
been overfishing

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in the last couple of decades.

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So the sustainability of
fish in the food supply

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is becoming an
issue in many areas.

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You're probably noticing that
there's more and more fish

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that you've never heard
of at the fish counter

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at the grocery store
and some of that

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is because they have
to go to deeper waters

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and market fish that
people considered inedible

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maybe a couple decades ago.

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Concerns have been
raised about the safety,

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mercury, for pregnant
women and nursing mothers,

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and the nutrient
content of farm-raised

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versus wild-caught seafood.

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If you get wild-caught salmon,

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it's almost always
a nice dark pink.

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That color comes from
the carotenoids that are

49:27.600 --> 49:31.600 align:left position:10%,start line:83% size:80%
in the natural diet of
the seafood-eating stuff

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that salmon eat up
in the Alaskan waters.

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If the salmon is farm-raised,

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the fish eat what the
fish farm feeds them.

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And it may or may not be
high in these carotenoids.

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Carotenoids are a plant
form of vitamin A.

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So how we can rely on fish
as a source of vitamin A

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and even omega 3
fatty acids depends

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on how those fish were fed.

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If they're fed from the
oceans up in Alaska,

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we kinda know,

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but if it's from a
farm-raised fish, not so much.

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So the bottom line is to supply
enough seafood to support

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meeting our dietary
recommendations,
both farm-raised

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and wild-caught seafood will
be needed in our food supply.

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And that policymakers should
take that into consideration.

50:25.100 --> 50:29.800 align:left position:10%,start line:83% size:80%
So the Dietary Guidelines
Committee ended with some

50:29.900 --> 50:34.633 align:left position:10%,start line:83% size:80%
overall advice about how to
take all of this stuff I've

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been talking about and a lot
of stuff I haven't even gotten

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to and make that
into a to-do list.

50:40.033 --> 50:42.266 align:left position:10%,start line:83% size:80%
They didn't call it
a to-do list, I am.

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The first thing they're saying
is to know and understand

50:46.166 --> 50:49.266 align:left position:10%,start line:83% size:80%
how to modify your diet
and physical activity.

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A lot of people I talk
to think they know.

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But when I quiz them, "Okay,
why do you need to do that?"

50:59.333 --> 51:03.566 align:left position:10%,start line:83% size:80%
"I think I read it in
the New York Times."

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They can't explain
the biological reason

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that it's a good thing to do.

51:08.800 --> 51:12.833 align:left position:10%,start line:83% size:80%
And don't think that food
manufacturers and supplement

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sales people and beverage
manufacturers aren't taking

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advantage of that,
because they are.

51:19.200 --> 51:22.500 align:left position:10%,start line:83% size:80%
And if I hear the word
"antioxidant" one more time,

51:22.600 --> 51:24.333 align:left position:10%,start line:89% size:80%
I'm going to scream.

51:24.433 --> 51:27.500 align:left position:10%,start line:83% size:80%
"I need to eat this, it's
high in antioxidants."

51:27.600 --> 51:30.200 align:left position:10%,start line:83% size:80%
Bassam can tell you,
oxygen is good for you,

51:30.300 --> 51:32.033 align:left position:10%,start line:89% size:80%
too much oxygen is bad for you.

51:32.133 --> 51:34.433 align:left position:10%,start line:83% size:80%
Depends on how you get it,
where you get, where it goes

51:34.533 --> 51:36.633 align:left position:10%,start line:83% size:80%
in your body, what's
going on in your body.

51:36.733 --> 51:40.700 align:left position:10%,start line:83% size:80%
I have an inflammation
processes happen.

51:41.900 --> 51:45.066 align:left position:10%,start line:83% size:80%
I could talk to you about
arthritis and how sometimes

51:45.166 --> 51:47.333 align:left position:10%,start line:89% size:80%
too much oxidation,

51:47.433 --> 51:49.733 align:left position:10%,start line:83% size:80%
antioxidants are
not a good thing,

51:49.833 --> 51:51.700 align:left position:10%,start line:89% size:80%
but we won't go there right now.

51:51.800 --> 51:54.833 align:left position:10%,start line:83% size:80%
Just, I'm just saying, try
to understand the dietary

51:54.933 --> 51:58.566 align:left position:10%,start line:83% size:80%
recommendations, where they
come from, and ask yourself

51:58.666 --> 52:02.633 align:left position:10%,start line:83% size:80%
that same question I had in
my second or third slide,

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"Who says?"

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And do they have something
financial or personal

52:08.133 --> 52:12.566 align:left position:10%,start line:83% size:80%
gain at stake if I believe
what they're telling me?

52:13.633 --> 52:17.800 align:left position:10%,start line:83% size:80%
If they are, find a
source to verify it.

52:17.900 --> 52:21.866 align:left position:10%,start line:83% size:80%
I used to say, when I was with
UW-Extension, "Come to me!"

52:21.966 --> 52:24.500 align:left position:10%,start line:83% size:80%
Because nobody pays me
for the advice I give out.

52:24.600 --> 52:27.033 align:left position:10%,start line:83% size:80%
I mean, I got a paycheck,
but it was to give out

52:27.133 --> 52:30.633 align:left position:10%,start line:83% size:80%
non-biased advice as much
as I could humanly do.

52:32.066 --> 52:34.800 align:left position:10%,start line:83% size:80%
The second one: know your
current dietary pattern,

52:34.900 --> 52:38.033 align:left position:10%,start line:83% size:80%
including your healthy choices
that can be maintained.

52:38.133 --> 52:42.800 align:left position:10%,start line:83% size:80%
If you're already eating lots
of fruits and vegetables,

52:42.900 --> 52:44.300 align:left position:10%,start line:89% size:80%
keep doing that.

52:44.400 --> 52:47.833 align:left position:10%,start line:83% size:80%
As well as areas that you
could work on changing.

52:47.933 --> 52:50.833 align:left position:10%,start line:83% size:80%
And areas that you're
willing to work on changing.

52:50.933 --> 52:53.166 align:left position:10%,start line:83% size:80%
You might not want
to tackle all those

52:53.266 --> 52:55.233 align:left position:10%,start line:89% size:80%
things I mentioned at once.

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And then the third
bullet: act on it.

52:58.100 --> 53:00.433 align:left position:10%,start line:83% size:80%
Don't say, "Oh yeah,
that's good to do.

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"I'll do that
someday," do it now.

53:02.866 --> 53:06.066 align:left position:10%,start line:83% size:80%
Seek to make gradual
and sustainable changes

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in your dietary behaviors.

53:08.033 --> 53:09.400 align:left position:10%,start line:89% size:80%
Make a plan.

53:09.500 --> 53:12.266 align:left position:10%,start line:83% size:80%
Figure out something you can
do to make your diet better.

53:12.366 --> 53:15.333 align:left position:10%,start line:83% size:80%
And what each one of you
can do will be different

53:15.433 --> 53:17.566 align:left position:10%,start line:83% size:80%
from the person
sitting next to you.

53:17.666 --> 53:21.600 align:left position:10%,start line:83% size:80%
Both because of what
your physical needs are

53:21.700 --> 53:25.500 align:left position:10%,start line:83% size:80%
and what your personal
resources are.

53:25.600 --> 53:29.400 align:left position:10%,start line:83% size:80%
So this is my challenge to
you: the Dietary Guidelines,

53:29.500 --> 53:32.200 align:left position:10%,start line:83% size:80%
USDA's MyPlate food
guidance system,

53:32.300 --> 53:34.200 align:left position:10%,start line:83% size:80%
they summarize what
scientists tell you

53:34.300 --> 53:36.066 align:left position:10%,start line:89% size:80%
about what and how to eat.

53:36.166 --> 53:37.900 align:left position:10%,start line:83% size:80%
You are the one who
has to decide how

53:38.000 --> 53:39.466 align:left position:10%,start line:89% size:80%
to put that into action.

53:39.566 --> 53:41.000 align:left position:10%,start line:89% size:80%
You have to find a way that

53:41.100 --> 53:43.533 align:left position:10%,start line:83% size:80%
fits your personal
life situation.

53:43.633 --> 53:46.633 align:left position:10%,start line:83% size:80%
Do you have little kids at
home that are watching how you

53:46.733 --> 53:49.366 align:left position:10%,start line:83% size:80%
eat as an example of
how they should eat?

53:49.466 --> 53:51.533 align:left position:10%,start line:89% size:80%
Your values and belief systems.

53:51.633 --> 53:55.833 align:left position:10%,start line:5% size:80%
Do you, are you really, just
like so much into animal

53:55.933 --> 53:58.700 align:left position:10%,start line:5% size:80%
welfare that you couldn't
possibly think of eating honey

53:58.800 --> 54:02.700 align:left position:10%,start line:5% size:80%
because it comes from bees
that should be wild and free?

54:02.800 --> 54:07.900 align:left position:10%,start line:5% size:80%
I know lots of vegetarians
that won't eat honey,

54:08.000 --> 54:10.066 align:left position:10%,start line:5% size:80%
let alone wear leather shoes.

54:11.633 --> 54:14.533 align:left position:10%,start line:5% size:80%
And with that sermonette,

54:14.633 --> 54:18.133 align:left position:10%,start line:5% size:80%
I will stop and pause
and ask for questions.

54:18.233 --> 54:19.833 align:left position:10%,start line:5% size:80%
- Thank you very much.

54:19.933 --> 54:21.266 align:left position:10%,start line:5% size:80%
- You're welcome.

54:21.366 --> 54:23.733 align:left position:10%,start line:5% size:80%
[applause]