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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.

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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,

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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

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that Wisconsin has 
the highest rates

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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

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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.

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And our data showed that

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we had one of the highest 
obesity rates in the country.

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Since then, all 50 states 
have joined the survey,

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and this is based on, actually,

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a telephone survey 
that's done every year,

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sanctioned by the CDC, in 
which they call households,

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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

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and whether you use 
seatbelts and all of that.

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And one of the 
things they ask is,

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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,

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Body Mass Index, leads 
to these figures.

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And if you can 
see on the bottom,

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the kind of yellow 
is for people,

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or states, that have 
less than a quarter

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of their population in 
the obesity category.

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Not overweight, but obese,

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the highest number, the over 30.

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And the light green,

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oh I'm sorry, that's 
the 20% to 25%.

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Then 25% to 30% is

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the category that 
Wisconsin is in.

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We have 25% to 30% 
of our population

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categorized as obese.

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Isn't that a relief, 
We're not the highest

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in the country anymore, 
for a number of reasons.

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If you remember one thing 
I said a few minutes ago

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about the ethnic 
representations?

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The number of 
blacks and Hispanics

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are quite a bit higher in 
some of the other states

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than they are in Wisconsin,

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and that's probably 
part of that reason.

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And before we feel too proud 
about being in the yellow,

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let me point out to you

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that the latest 
numbers are like 29.8.

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So all we need is a few more 
people to gain five pounds

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and we spill over into 
the orange category,

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which is 30% to 35%.

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And then a few 
unfortunate states,

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West Virginia and Mississippi, 
have more than 35%.

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More than 35% of 
their population,

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not adults, not just 
overweight, but obese.

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This is what, you have to 
be like 30 to 40 pounds

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overweight to get 
into that category.

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This is a serious 
public health issue.

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Personally, for the person

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who has obesity as 
a health condition,

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and for our nation, 
that has the health care

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costs associated with obesity.

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The rates have 
changed over time.

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This is from the Dietary 
Guidelines Advisory Committee

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report that I told you was 
put out earlier this year.

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And you'll see three 
shades of gray.

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The one on the bottom 
is for the percent

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of the population 
that's overweight.

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Over time, starting from 1988

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to '94 is the first time period.

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And then ending up in the 
2011, 2012 time period.

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You can see that for 
males on the left,

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the rates of overweight 
have actually

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gone down a little bit, yay.

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However, in that overall

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chart on the left, you 
can see that the number

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who are obese have gone up.

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So that totally the 
number who are overweight,

250
00:12:47,100 --> 00:12:49,300
obese, or extremely obese,

251
00:12:49,400 --> 00:12:52,566
extremely obese is a 
BMI of 40 or higher,

252
00:12:52,666 --> 00:12:56,700
make an overall 
trend to increase,

253
00:12:56,800 --> 00:12:58,333
with a little bit of dip

254
00:12:58,433 --> 00:13:00,133
right at the last 
couple of years.

255
00:13:00,233 --> 00:13:03,233
Let's cross our fingers and 
hope that little dip doesn't

256
00:13:03,333 --> 00:13:04,966
go back the other way.

257
00:13:05,066 --> 00:13:08,666
For females, the overweight 
has been pretty steady.

258
00:13:08,766 --> 00:13:10,933
The rates of obesity 
increased a lot

259
00:13:11,033 --> 00:13:13,100
around the turn of the century.

260
00:13:13,200 --> 00:13:16,500
And unfortunately, you can see,

261
00:13:16,600 --> 00:13:20,300
it's a really statistically 
significant trend

262
00:13:20,400 --> 00:13:24,266
that the rates of extreme 
obesity have gone up,

263
00:13:24,366 --> 00:13:26,533
especially for females.

264
00:13:26,633 --> 00:13:28,533
Extreme obesity, 
this, these are people

265
00:13:28,633 --> 00:13:31,133
who are like 80 
pounds overweight.

266
00:13:34,266 --> 00:13:37,700
Now, over the years 
it's been really hard

267
00:13:37,800 --> 00:13:40,233
to try to detect this 
condition in children

268
00:13:40,333 --> 00:13:43,933
because of how we 
define overweight

269
00:13:44,033 --> 00:13:47,066
and obesity and how we want 
protect the sensitivity

270
00:13:47,166 --> 00:13:49,300
of children by not 
giving them labels.

271
00:13:49,400 --> 00:13:52,666
But the Centers for 
Disease Control decided

272
00:13:52,766 --> 00:13:55,100
that we actually need 
to use these terms

273
00:13:55,200 --> 00:13:58,433
"overweight" and "obese," and 
based on some historic data,

274
00:13:58,533 --> 00:14:00,600
based on the number of kids

275
00:14:00,700 --> 00:14:04,233
who were at the top 
10% and the top 5%

276
00:14:04,333 --> 00:14:08,433
back in the 1968 time period,

277
00:14:08,533 --> 00:14:11,333
we now have those rates

278
00:14:11,433 --> 00:14:13,866
of that level of body fatness

279
00:14:13,966 --> 00:14:17,900
affecting 10% and 30%

280
00:14:18,000 --> 00:14:21,033
of our children, cumulatively.

281
00:14:21,133 --> 00:14:24,533
So what used to be the top 
10% of body weight in children

282
00:14:24,633 --> 00:14:29,166
is now exhibited by 30% of 
the children in this country,

283
00:14:29,266 --> 00:14:32,666
and it's true for 
both boys and girls.

284
00:14:32,766 --> 00:14:36,366
That prompted the 
Economist magazine

285
00:14:36,466 --> 00:14:38,266
to put out this cover

286
00:14:38,366 --> 00:14:41,500
in 2003, over 10 years ago.

287
00:14:41,600 --> 00:14:45,600
And I think those of you who 
are fans of evolution might

288
00:14:45,700 --> 00:14:48,500
see either the 
humor or the tragedy

289
00:14:48,600 --> 00:14:50,633
in this particular depiction.

290
00:14:52,700 --> 00:14:56,333
Now, if you're not 
obese, good for you,

291
00:14:56,433 --> 00:14:58,266
but you still need to eat well.

292
00:14:58,366 --> 00:15:01,966
A lot of those disease 
conditions that I reported

293
00:15:02,066 --> 00:15:05,600
are still affected by 
how much you exercise

294
00:15:05,700 --> 00:15:08,500
and how well you eat.

295
00:15:08,600 --> 00:15:10,766
And we have good data 
that just being thin

296
00:15:10,866 --> 00:15:12,633
doesn't get you off the hook.

297
00:15:12,733 --> 00:15:16,166
A few of you are a little 
disappointed by that,

298
00:15:16,266 --> 00:15:17,766
but oh well.

299
00:15:19,000 --> 00:15:22,400
Which nutrients do we need 
more of in the American diet

300
00:15:22,500 --> 00:15:26,000
and which ones are overconsumed 
so that the official

301
00:15:26,100 --> 00:15:28,966
recommendations 
say to have less?

302
00:15:29,066 --> 00:15:31,300
Guess which ones are 
going to be on the list

303
00:15:31,400 --> 00:15:33,200
I'm going to show you next.

304
00:15:33,300 --> 00:15:36,400
These are the 
shortfall nutrients,

305
00:15:36,500 --> 00:15:39,566
and the nutrients with 
the stars are the ones

306
00:15:39,666 --> 00:15:42,133
that the Dietary Guidelines 
Advisory Committee

307
00:15:42,233 --> 00:15:44,766
said are public health concerns.

308
00:15:44,866 --> 00:15:48,500
They're not only significant 
less than recommended levels

309
00:15:48,600 --> 00:15:52,766
for the American population 
based on a lot of biological

310
00:15:52,866 --> 00:15:55,866
calculations but 
they're associated

311
00:15:55,966 --> 00:16:00,300
with a significant rate 
of chronic disease risk.

312
00:16:00,400 --> 00:16:04,166
So that low intakes 
of these nutrients

313
00:16:04,266 --> 00:16:07,000
have a measurable and definable

314
00:16:07,100 --> 00:16:09,733
and detectable public 
health consequence,

315
00:16:09,833 --> 00:16:11,666
and personal health consequence.

316
00:16:11,766 --> 00:16:15,533
So you can see vitamin A 
is number one on the list.

317
00:16:15,633 --> 00:16:19,100
I have a colleague 
in the Department of 
Nutritional Sciences

318
00:16:19,200 --> 00:16:21,900
who is one of the top 
experts in the world,

319
00:16:22,000 --> 00:16:24,766
and she would be happy 
to give you a lecture

320
00:16:24,866 --> 00:16:27,200
all about the 
chemistry of vitamin A.

321
00:16:27,300 --> 00:16:31,633
And how it's also easy,

322
00:16:31,733 --> 00:16:33,933
and in some parts of 
the world prevalent

323
00:16:34,033 --> 00:16:36,133
to get too much vitamin A.

324
00:16:36,233 --> 00:16:38,866
So just like carbon dioxide 
and all those wonderful

325
00:16:38,966 --> 00:16:41,566
things, we need enough 
but not too much.

326
00:16:41,666 --> 00:16:45,633
But in this country, especially 
unless you're taking huge

327
00:16:45,733 --> 00:16:48,600
supplements, you're likely 
under the recommended

328
00:16:48,700 --> 00:16:50,466
amount of vitamin A.

329
00:16:50,566 --> 00:16:52,666
Vitamin D has a star.

330
00:16:52,766 --> 00:16:55,900
And as many of you would 
have mentioned to each other,

331
00:16:56,000 --> 00:16:58,800
there's been a lot of 
publicity about vitamin D.

332
00:16:58,900 --> 00:17:01,400
When I was a kid I even 
knew about vitamin D

333
00:17:01,500 --> 00:17:04,000
because it's related to your, 
the health of your bones

334
00:17:04,100 --> 00:17:06,633
and it was one of the reasons 
you needed to drink your milk.

335
00:17:06,733 --> 00:17:09,733
But nowadays we have a number

336
00:17:09,833 --> 00:17:12,033
of health consequences 
that are associated

337
00:17:12,133 --> 00:17:14,533
with low intakes of vitamin D,

338
00:17:14,633 --> 00:17:18,033
and low levels of levels of 
vitamin D in the body stores.

339
00:17:18,133 --> 00:17:21,166
Vitamin E, vitamin C 
are quite familiar.

340
00:17:21,266 --> 00:17:24,933
How many of you mentioned 
folate to each other?

341
00:17:26,133 --> 00:17:29,966
Folate is one that people 
don't hear about a lot.

342
00:17:30,066 --> 00:17:33,666
It doesn't have a star, 
so we don't have for sure

343
00:17:33,766 --> 00:17:37,166
some disease conditions 
that are associated

344
00:17:37,266 --> 00:17:39,600
with low intakes 
within the range

345
00:17:39,700 --> 00:17:41,833
that are a problem 
in this country.

346
00:17:41,933 --> 00:17:46,266
But the typical intakes are 
much lower than recommended.

347
00:17:46,366 --> 00:17:49,500
Folate is one of the nutrients 
associated with cell growth.

348
00:17:49,600 --> 00:17:53,200
So it's pretty important, 
especially for young children

349
00:17:53,300 --> 00:17:56,300
or people who, pregnant women, 
people who are undergoing

350
00:17:56,400 --> 00:17:58,600
a lot of cell division like,

351
00:17:59,866 --> 00:18:03,633
that is prevalent 
when a baby is growing

352
00:18:03,733 --> 00:18:05,833
or when a young 
child is growing.

353
00:18:05,933 --> 00:18:07,700
Calcium has a star.

354
00:18:07,800 --> 00:18:12,066
I think you are all quite 
aware of the osteoporosis

355
00:18:12,166 --> 00:18:15,500
associations with both 
calcium and vitamin D.

356
00:18:15,600 --> 00:18:17,966
How many of you 
mentioned magnesium?

357
00:18:19,433 --> 00:18:22,533
Ah, there's a hand 
back there, okay.

358
00:18:22,633 --> 00:18:24,733
Magnesium doesn't have a 
star, but it's definitely

359
00:18:24,833 --> 00:18:27,200
on the list of 
nutrients that we don't

360
00:18:27,300 --> 00:18:29,833
take in anywhere 
near, on average,

361
00:18:29,933 --> 00:18:31,733
the recommended amounts.

362
00:18:31,833 --> 00:18:34,933
The next one has a star 
and it's really important

363
00:18:35,033 --> 00:18:37,800
and a lot of people don't 
think of it as a nutrient

364
00:18:37,900 --> 00:18:40,700
because it's chemically 
a little more complicated

365
00:18:40,800 --> 00:18:42,533
than, say, vitamin C.

366
00:18:42,633 --> 00:18:44,500
How many of you mentioned fiber?

367
00:18:44,600 --> 00:18:46,300
Okay, a few hands.

368
00:18:46,400 --> 00:18:48,533
Good for you, you get a star.

369
00:18:48,633 --> 00:18:51,566
And notice that there's 
a star next to fiber.

370
00:18:51,666 --> 00:18:53,833
It is a nutrient of 
public health concern

371
00:18:53,933 --> 00:18:55,866
and I'm going to 
talk a little bit

372
00:18:55,966 --> 00:18:57,366
more about that in a minute.

373
00:18:57,466 --> 00:18:59,233
And I'm willing to bet very few

374
00:18:59,333 --> 00:19:01,266
of you mentioned potassium.

375
00:19:02,366 --> 00:19:04,466
Two people, three, okay.

376
00:19:04,566 --> 00:19:07,633
It has a significant effect, 
along with sodium chloride,

377
00:19:07,733 --> 00:19:09,500
which is the nutrient that

378
00:19:09,600 --> 00:19:12,033
I am emphasizing today 
on blood pressure.

379
00:19:12,133 --> 00:19:14,266
And I'll get to 
that in a minute.

380
00:19:14,366 --> 00:19:15,833
And I already mentioned iron.

381
00:19:15,933 --> 00:19:17,933
It's got a special 
little category.

382
00:19:18,033 --> 00:19:21,100
It gets a star for women 
of child-bearing age.

383
00:19:23,366 --> 00:19:26,400
Over-consumed nutrients, 
there's two of them:

384
00:19:26,500 --> 00:19:30,766
sodium and saturated fat, 
along with added sugars.

385
00:19:30,866 --> 00:19:34,966
Added sugars, that's a 
funny name for a nutrient.

386
00:19:35,066 --> 00:19:38,166
Of course there's no chemical 
difference between the sugar

387
00:19:38,266 --> 00:19:41,900
that's added to food, like 
the sugar in a Coca-Cola,

388
00:19:42,000 --> 00:19:45,633
or a Pepsi or a 
Squirt or Gatorade,

389
00:19:46,866 --> 00:19:51,733
than there is in 
the sugar that's in, 
let's say, pineapples.

390
00:19:52,933 --> 00:19:55,033
Chemically there's no difference

391
00:19:55,133 --> 00:19:57,433
but we do a really 
good job of consuming

392
00:19:57,533 --> 00:19:59,900
too much, not pineapples,

393
00:20:00,000 --> 00:20:04,100
but the other kind of sugar, 
the sugar that's been taken

394
00:20:04,200 --> 00:20:07,000
out of one food and 
added to another.

395
00:20:07,100 --> 00:20:10,800
The Dietary Guidelines Advisory 
Committee says we should

396
00:20:10,900 --> 00:20:14,166
have less than 2,300 milligrams 
of dietary sodium per day.

397
00:20:14,266 --> 00:20:16,000
That's about a teaspoon.

398
00:20:16,100 --> 00:20:18,800
The typical intake in this 
country is much higher,

399
00:20:18,900 --> 00:20:20,466
as I'll tell you in a minute.

400
00:20:20,566 --> 00:20:22,366
Less than 10% of 
our calories should

401
00:20:22,466 --> 00:20:24,633
come from saturated fat.

402
00:20:24,733 --> 00:20:28,066
The recent, the 2010 edition

403
00:20:28,166 --> 00:20:30,033
of the dietary guidelines

404
00:20:30,133 --> 00:20:32,566
made a big deal 
about solid fats,

405
00:20:32,666 --> 00:20:35,900
which included saturated 
fats and trans fats.

406
00:20:36,000 --> 00:20:38,633
Dr. McBride probably 
talked to you

407
00:20:38,733 --> 00:20:40,366
quite a bit about trans fats.

408
00:20:40,466 --> 00:20:43,266
You probably know that the 
Food and Drug Administration

409
00:20:43,366 --> 00:20:46,433
has issued an edict and 
told food companies,

410
00:20:46,533 --> 00:20:48,533
"Okay, you've got three years,

411
00:20:48,633 --> 00:20:50,366
"and in those three 
years you gotta get

412
00:20:50,466 --> 00:20:52,500
"your trans fats out 
of the food supply.

413
00:20:52,600 --> 00:20:54,866
"No more ifs, ands or buts.

414
00:20:54,966 --> 00:20:57,200
"The evidence is 
just too strong."

415
00:20:57,300 --> 00:21:00,333
So, I'm not going to talk about 
solid fats as a combination

416
00:21:00,433 --> 00:21:02,800
of saturated and 
trans fats like I have

417
00:21:02,900 --> 00:21:04,933
for the last five or ten years,

418
00:21:05,033 --> 00:21:08,033
I'm now going to focus 
in on saturated fats,

419
00:21:08,133 --> 00:21:11,133
with the caveat that 
over time trans fats

420
00:21:11,233 --> 00:21:13,200
will leave the food supply.

421
00:21:14,400 --> 00:21:18,833
And then the setting of 
a limit for added sugars

422
00:21:18,933 --> 00:21:22,600
has been incredibly difficult

423
00:21:22,700 --> 00:21:24,466
for scientists to agree on,

424
00:21:24,566 --> 00:21:27,733
but the latest 
recommendation is 10% or less

425
00:21:27,833 --> 00:21:30,333
of your calories should 
come from added sugars.

426
00:21:30,433 --> 00:21:33,000
That seems like that should 
be easy, but most of us aren't

427
00:21:33,100 --> 00:21:36,333
doing a very good job of 
meeting this recommendation.

428
00:21:36,433 --> 00:21:37,866
And if you know 
any teenage boys,

429
00:21:37,966 --> 00:21:41,900
I guarantee they're 
way, way above.

430
00:21:42,900 --> 00:21:46,066
Okay, so let's talk 
in terms of food.

431
00:21:46,166 --> 00:21:47,766
That's enough about nutrients.

432
00:21:47,866 --> 00:21:50,533
We don't eat vitamin A, 
we don't eat potassium.

433
00:21:50,633 --> 00:21:53,833
If we did eat potassium 
we'd probably be in trouble.

434
00:21:53,933 --> 00:21:56,366
We eat these nutrients in salts

435
00:21:56,466 --> 00:21:59,700
and in chemical combinations

436
00:21:59,800 --> 00:22:03,533
that put together 
to make our food.

437
00:22:03,633 --> 00:22:06,900
And the Dietary Guidelines 
Advisory Committee said there

438
00:22:07,000 --> 00:22:10,833
are several recommended dietary 
patterns that will help us

439
00:22:10,933 --> 00:22:13,400
meet those nutrient 
recommendations.

440
00:22:13,500 --> 00:22:15,433
One of them you're quite 
familiar with, I bet,

441
00:22:15,533 --> 00:22:17,400
is the Mediterranean diet.

442
00:22:18,466 --> 00:22:21,900
Another one is the diet 
pattern recommended in the U.S.

443
00:22:22,000 --> 00:22:24,933
Department of Agriculture's 
MyPlate food guidance system

444
00:22:25,033 --> 00:22:27,233
that I talked 
about a minute ago.

445
00:22:27,333 --> 00:22:30,633
Either way, we need to eat 
more fruits, more vegetables,

446
00:22:30,733 --> 00:22:32,233
more whole grains.

447
00:22:32,333 --> 00:22:35,366
We need to eat more 
low-fat or non-fat diary

448
00:22:35,466 --> 00:22:37,400
or the equivalent.

449
00:22:37,500 --> 00:22:40,133
More seafood, more legumes,

450
00:22:40,233 --> 00:22:42,166
which if you don't 
use that term a lot,

451
00:22:42,266 --> 00:22:44,200
is peas and beans,

452
00:22:44,300 --> 00:22:47,300
soybeans, and nuts.

453
00:22:47,400 --> 00:22:50,366
We should eat less red 
meat and processed meats,

454
00:22:50,466 --> 00:22:52,533
for a number of reasons.

455
00:22:52,633 --> 00:22:55,966
One has to do with 
that water chart

456
00:22:56,066 --> 00:22:58,533
that Bassam showed 
you a little while ago

457
00:22:58,633 --> 00:23:01,366
about how much of 
our water supply

458
00:23:01,466 --> 00:23:04,633
is threatened when Americans 
eat so much red meat.

459
00:23:04,733 --> 00:23:07,266
Some of these things go 
around and come around

460
00:23:07,366 --> 00:23:10,566
and I'll talk about 
that again in a minute.

461
00:23:10,666 --> 00:23:13,366
Less sugar-sweetened 
foods and drinks.

462
00:23:13,466 --> 00:23:15,833
Oh, darn, that's my downfall.

463
00:23:15,933 --> 00:23:18,500
And less refined grains, 
which is the source

464
00:23:18,600 --> 00:23:21,266
of a lot of added 
sugar in our diets.

465
00:23:21,366 --> 00:23:24,366
So I think many of you 
know sodium chloride

466
00:23:24,466 --> 00:23:26,733
is the chemical name for salt,

467
00:23:26,833 --> 00:23:29,666
which is abbreviated N-A-C-L.

468
00:23:29,766 --> 00:23:33,166
Food labels use both 
terms, sodium and salt,

469
00:23:33,266 --> 00:23:35,666
so some people get 
a little confused.

470
00:23:35,766 --> 00:23:39,833
Salt is 40% sodium 
and 60% chloride.

471
00:23:39,933 --> 00:23:42,966
A high sodium intake is 
related to high blood pressure

472
00:23:43,066 --> 00:23:46,233
and stroke and heart disease.

473
00:23:46,333 --> 00:23:49,866
And as I mentioned, we're 
recommended to have less than

474
00:23:49,966 --> 00:23:54,700
2,300 milligrams, less than 
a teaspoon a day, of sodium,

475
00:23:54,800 --> 00:23:59,400
and we get 3,400 
milligrams as an average

476
00:23:59,500 --> 00:24:02,300
and many people get a lot more.

477
00:24:02,400 --> 00:24:05,766
The sources of sodium 
in the American diet,

478
00:24:05,866 --> 00:24:07,766
according to the latest figures.

479
00:24:07,866 --> 00:24:12,200
See that big gray half of the 
circle almost, on the right?

480
00:24:12,300 --> 00:24:15,200
If you can't read the little 
words there in white, it says,

481
00:24:15,300 --> 00:24:18,200
"Mixed dishes," and 
then those are broken up

482
00:24:18,300 --> 00:24:20,200
in that bar on the left.

483
00:24:20,300 --> 00:24:23,600
Pizza 6%, burgers 21%.

484
00:24:23,700 --> 00:24:25,800
Meat, poultry and 
seafood dishes 6%.

485
00:24:25,900 --> 00:24:28,266
Rice, pasta and grain dishes 7%.

486
00:24:28,366 --> 00:24:30,133
And soups, 4%.

487
00:24:30,233 --> 00:24:32,833
So if you add those all 
up, "Mixed dishes" accounts

488
00:24:32,933 --> 00:24:35,800
for 44% of the 
sodium in our diet.

489
00:24:35,900 --> 00:24:39,100
Another big category 
there is grains.

490
00:24:39,200 --> 00:24:42,433
And another big category 
is protein foods.

491
00:24:42,533 --> 00:24:45,566
Protein foods being meat 
and poultry and eggs.

492
00:24:46,766 --> 00:24:50,033
And then, but really all 
of the food groupings

493
00:24:50,133 --> 00:24:51,900
contribute quite 
a bit of sodium.

494
00:24:52,000 --> 00:24:55,133
This is one where beverages 
kind of get off the hook.

495
00:24:55,233 --> 00:24:56,966
One thing that may surprise you

496
00:24:57,066 --> 00:24:59,266
is how much of it 
comes from grains.

497
00:24:59,366 --> 00:25:03,066
If you eat bread, those 
of you who make bread,

498
00:25:03,166 --> 00:25:06,266
know that most of 
the bread that we eat

499
00:25:06,366 --> 00:25:08,166
in this country has 
quite a bit of sodium

500
00:25:08,266 --> 00:25:10,700
added to it in the form of salt.

501
00:25:10,800 --> 00:25:13,233
It helps control the 
action of the yeast

502
00:25:13,333 --> 00:25:14,966
and it helps the 
bread taste better

503
00:25:15,066 --> 00:25:17,266
and it keeps it from 
getting stale faster.

504
00:25:17,366 --> 00:25:20,533
For a number of reasons

505
00:25:20,633 --> 00:25:23,933
there's quite a bit of sodium

506
00:25:24,033 --> 00:25:26,766
or salt in bread foods.

507
00:25:26,866 --> 00:25:29,033
Dairy might surprise you.

508
00:25:29,133 --> 00:25:33,300
In that case, it's one of 
the few foods that just is

509
00:25:33,400 --> 00:25:36,233
naturally occurring to be,

510
00:25:36,333 --> 00:25:38,300
not high in salt, but more salt

511
00:25:38,400 --> 00:25:41,433
than a lot of other foods 
would have if we didn't

512
00:25:41,533 --> 00:25:43,033
add any sodium.

513
00:25:43,133 --> 00:25:46,466
And if any of you have been 
put on a, like, you have to go

514
00:25:46,566 --> 00:25:50,766
on the strictest diet possible 
for your sodium intake

515
00:25:50,866 --> 00:25:53,666
for medical reasons, you 
might have actually been told

516
00:25:53,766 --> 00:25:56,600
that you have to be careful 
of your dairy intake.

517
00:25:56,700 --> 00:26:00,433
The rest of you that's 
not so much of an issue.

518
00:26:00,533 --> 00:26:02,500
I thought this was interesting

519
00:26:02,600 --> 00:26:05,100
from the Dietary Guidelines 
Advisory Committee's report.

520
00:26:05,200 --> 00:26:08,466
They looked at the 
amount of sodium we get

521
00:26:08,566 --> 00:26:11,500
if we get our food from stores.

522
00:26:11,600 --> 00:26:15,933
That's the dark diamond-shaped 
bar on the bottom.

523
00:26:16,033 --> 00:26:19,433
The stars represent 
schools and daycares.

524
00:26:19,533 --> 00:26:23,200
The little open triangles 
represent quick serve

525
00:26:23,300 --> 00:26:26,900
restaurants, the kind of 
drop-in or drive-through kind,

526
00:26:27,000 --> 00:26:30,266
or the other kind of 
restaurant is the open square.

527
00:26:30,366 --> 00:26:32,733
That's more like the 
sit-down restaurant,

528
00:26:32,833 --> 00:26:35,800
like going to Applebee's 
or something like that.

529
00:26:35,900 --> 00:26:38,700
So you can see that it's almost

530
00:26:38,800 --> 00:26:41,300
like the faster it is,

531
00:26:41,400 --> 00:26:43,500
the more trouble you're 
going to get into.

532
00:26:43,600 --> 00:26:46,000
But the sit-down restaurants 
are really good also

533
00:26:46,100 --> 00:26:47,766
at giving us a lot of sodium.

534
00:26:47,866 --> 00:26:50,133
So it's one of those 
cases where going

535
00:26:50,233 --> 00:26:51,866
to a sit-down 
restaurant isn't going

536
00:26:51,966 --> 00:26:54,366
to make your diet 
that much better

537
00:26:54,466 --> 00:26:57,266
than going to McDonald's 
or Burger King.

538
00:26:57,366 --> 00:27:01,033
The dark line is the 
middle is HEI limit.

539
00:27:01,133 --> 00:27:04,800
HEI stands for the 
Healthy Eating Index.

540
00:27:04,900 --> 00:27:08,033
It's an overall index 
that's used as a measure

541
00:27:08,133 --> 00:27:09,566
of diet quality in the U.S.

542
00:27:09,666 --> 00:27:12,333
So you can see that no matter 
where you get your food,

543
00:27:12,433 --> 00:27:15,633
the density of sodium 
per thousand calories

544
00:27:15,733 --> 00:27:17,666
is above the recommended levels.

545
00:27:17,766 --> 00:27:20,333
And you're going to need to 
be really careful if you want

546
00:27:20,433 --> 00:27:23,266
to obey the 
recommendations for sodium.

547
00:27:23,366 --> 00:27:27,533
I gave you on the top 
of the slide the link

548
00:27:27,633 --> 00:27:30,966
to the full recommendations 
of this tip sheet.

549
00:27:31,066 --> 00:27:33,666
If you're concerned 
for eating less sodium,

550
00:27:33,766 --> 00:27:36,466
the very first thing 
is to think fresh.

551
00:27:36,566 --> 00:27:39,133
That's because over 
three-quarters of the sodium

552
00:27:39,233 --> 00:27:43,233
in our food supply comes from 
salt that somebody put there.

553
00:27:43,333 --> 00:27:46,300
Not necessarily in the milk 
you drink but in just about

554
00:27:46,400 --> 00:27:48,700
everything else, 
somebody salted it

555
00:27:48,800 --> 00:27:51,133
before you ever got 
your hands on it.

556
00:27:51,233 --> 00:27:52,800
If you went out for pizza,

557
00:27:52,900 --> 00:27:55,300
you can be darn sure 
that's the truth.

558
00:27:55,400 --> 00:27:57,933
But even if you made your 
sandwich with a piece of bread

559
00:27:58,033 --> 00:28:01,366
and some ham, somebody put 
a lot of sodium in those

560
00:28:01,466 --> 00:28:04,800
components, the mayonnaise, 
the mustard, everything.

561
00:28:06,066 --> 00:28:09,166
While you're thinking fresh, 
Enjoy home-prepared foods

562
00:28:09,266 --> 00:28:11,400
because then you have control

563
00:28:11,500 --> 00:28:13,466
about how much sodium is added

564
00:28:13,566 --> 00:28:16,433
once the food gets 
home from the store.

565
00:28:16,533 --> 00:28:18,566
Fill up on veggies and fruits.

566
00:28:18,666 --> 00:28:22,900
Mother Nature gave us some 
very low-sodium food products.

567
00:28:23,000 --> 00:28:25,600
And if you have a garden 
like mine right now

568
00:28:25,700 --> 00:28:27,866
that is the easiest 
thing to do in the world.

569
00:28:27,966 --> 00:28:29,400
In fact, before I 
came here today,

570
00:28:29,500 --> 00:28:31,700
I picked raspberries and peas.

571
00:28:33,033 --> 00:28:37,000
Choose dairy and protein foods 
that are lower in sodium.

572
00:28:37,100 --> 00:28:39,700
Protein foods: beef, pork,

573
00:28:39,800 --> 00:28:42,433
chicken, fish, eggs.

574
00:28:42,533 --> 00:28:45,200
Those foods many of them 
have a lot of sodium added

575
00:28:45,300 --> 00:28:48,900
before you buy them or 
before you eat them.

576
00:28:49,000 --> 00:28:50,800
Adjust your taste buds.

577
00:28:50,900 --> 00:28:54,300
Research has shown over and 
over again, we're not born

578
00:28:54,400 --> 00:28:57,000
with a preference for salt 
like we are for sugar.

579
00:28:57,100 --> 00:28:59,966
Little babies, they'll smile

580
00:29:00,066 --> 00:29:01,666
when you give them sugar-water.

581
00:29:01,766 --> 00:29:03,866
They even think 
they feel pain less

582
00:29:03,966 --> 00:29:05,833
when you give them sugar-water.

583
00:29:07,066 --> 00:29:09,466
That is reinforced over time.

584
00:29:09,566 --> 00:29:13,600
But the preference for how much 
sodium we like in our food,

585
00:29:13,700 --> 00:29:15,533
that is learned.

586
00:29:15,633 --> 00:29:18,566
We have come over the years

587
00:29:18,666 --> 00:29:21,800
to decide that food 
doesn't taste salty enough

588
00:29:21,900 --> 00:29:24,033
because it's not 
what we're used to.

589
00:29:24,133 --> 00:29:26,733
So the good news is 
we can unlearn that.

590
00:29:26,833 --> 00:29:30,766
If you try to do it right 
away, you're going to go,

591
00:29:30,866 --> 00:29:34,033
"Oh, this food, it 
doesn't taste right!"

592
00:29:34,133 --> 00:29:37,666
A year and a half ago 
I went to Tuscany.

593
00:29:37,766 --> 00:29:39,600
And those of you who have been

594
00:29:39,700 --> 00:29:42,366
to Florence and 
Italy and that area

595
00:29:42,466 --> 00:29:45,200
might know about the 
historic reason that they

596
00:29:45,300 --> 00:29:48,066
don't add salt to your bread, 
their bread and butter.

597
00:29:48,166 --> 00:29:51,933
It has to do with wars, 
like everything else.

598
00:29:52,033 --> 00:29:55,800
But anyway, they learned 
to have butter and bread

599
00:29:55,900 --> 00:29:59,233
without sodium and they never 
did start putting it back in.

600
00:29:59,333 --> 00:30:02,433
So the restaurants that 
serve traditional foods

601
00:30:02,533 --> 00:30:05,500
have low sodium 
bread and butter.

602
00:30:05,600 --> 00:30:08,100
And, of course, when my 
husband and I from Wisconsin

603
00:30:08,200 --> 00:30:09,666
were there we're going,

604
00:30:12,966 --> 00:30:15,200
"This is so bland!"

605
00:30:15,300 --> 00:30:17,633
because we're more accustomed 
to what bread and butter

606
00:30:17,733 --> 00:30:19,000
tastes like in our country.

607
00:30:19,100 --> 00:30:20,900
But you can adjust 
your taste buds.

608
00:30:21,000 --> 00:30:23,633
And the people in Florence 
tell me they think it tastes

609
00:30:23,733 --> 00:30:25,866
better the way they eat it.

610
00:30:25,966 --> 00:30:29,333
Skip the salt, take it 
away from the table.

611
00:30:29,433 --> 00:30:31,366
If somebody wants to 
add salt to their food,

612
00:30:31,466 --> 00:30:34,000
make them get up and 
go find a salt shaker.

613
00:30:34,100 --> 00:30:36,933
One of your big 
incentives to deciding,

614
00:30:37,033 --> 00:30:39,100
"Well, maybe it's salty enough."

615
00:30:39,200 --> 00:30:40,833
Read the labels.

616
00:30:40,933 --> 00:30:42,733
(sighing)

617
00:30:42,833 --> 00:30:45,666
I feel like I should 
wag my finger.

618
00:30:45,766 --> 00:30:47,633
You know I go to the store

619
00:30:47,733 --> 00:30:49,400
and I just find 
labels fascinating,

620
00:30:49,500 --> 00:30:52,566
but some people don't 
for some strange reason.

621
00:30:52,666 --> 00:30:54,533
But here's the good news.

622
00:30:54,633 --> 00:30:58,366
Most of us buy about 80% of 
the same things this trip

623
00:30:58,466 --> 00:31:02,000
to the store as you did to 
the last trip to the store

624
00:31:02,100 --> 00:31:05,366
as you did to the trip 
to the store before.

625
00:31:05,466 --> 00:31:07,600
So once you've read the labels

626
00:31:07,700 --> 00:31:11,766
on the hot dogs 
versus the bratwurst,

627
00:31:11,866 --> 00:31:13,466
you don't have to do that again,

628
00:31:13,566 --> 00:31:15,066
because you already 
figured that out

629
00:31:15,166 --> 00:31:16,900
and you can go for the one

630
00:31:17,000 --> 00:31:19,033
that you already figured 
out is low sodium.

631
00:31:19,133 --> 00:31:21,600
So spend a little time 
and then you'll know

632
00:31:21,700 --> 00:31:24,266
some very useful information.

633
00:31:25,666 --> 00:31:27,733
Pay attention to condiments.

634
00:31:27,833 --> 00:31:31,900
It's the things that we 
put on top of our foods.

635
00:31:32,000 --> 00:31:34,433
Just think of the last 
time you had a hot dog.

636
00:31:34,533 --> 00:31:37,133
As if a hot dog wasn't 
salty enough, right?

637
00:31:37,233 --> 00:31:40,200
If you're like me you like 
sauerkraut on your hot dog,

638
00:31:40,300 --> 00:31:42,933
ketchup, mustard, pickles.

639
00:31:43,033 --> 00:31:45,866
I mean, can you think of 
anything you put on a hot dog

640
00:31:45,966 --> 00:31:47,966
that isn't high in sodium?

641
00:31:49,233 --> 00:31:53,266
A good example of being 
careful of your condiments.

642
00:31:54,433 --> 00:31:58,533
And then, this tip 
for eating less sodium

643
00:31:58,633 --> 00:32:00,733
ends up with the recommendation,

644
00:32:00,833 --> 00:32:02,766
"Boost your potassium intake."

645
00:32:02,866 --> 00:32:05,266
Now boosting your 
potassium intake is not

646
00:32:05,366 --> 00:32:09,166
going to automatically 
make you eat less sodium.

647
00:32:10,700 --> 00:32:13,400
But, it's a very 
important nutrient

648
00:32:13,500 --> 00:32:17,100
because potassium 
helps to counterbalance

649
00:32:17,200 --> 00:32:20,733
some of the effects, the 
chemical effects on the body

650
00:32:20,833 --> 00:32:23,133
that makes sodium raise 
your blood pressure.

651
00:32:23,233 --> 00:32:25,633
That's true if you have 
high blood pressure

652
00:32:25,733 --> 00:32:28,566
or if you have normal 
blood pressure.

653
00:32:28,666 --> 00:32:31,700
I once asked my 
primary care provider,

654
00:32:31,800 --> 00:32:36,400
"Gee, my blood pressure is 
low, should I be worried?"

655
00:32:36,500 --> 00:32:40,166
My husband is so jealous, he 
gets mad at me every time I go

656
00:32:40,266 --> 00:32:43,433
because it's like 110 
over 70 at its highest.

657
00:32:43,533 --> 00:32:47,500
And she said, "Listen, If 
you're conscious, it's good."

658
00:32:47,600 --> 00:32:50,366
So unless you're passing 
out from low sodium,

659
00:32:50,466 --> 00:32:53,500
don't worry about low, 
low blood pressure.

660
00:32:53,600 --> 00:32:56,166
So even if your blood pressure 
is in the normal range,

661
00:32:56,266 --> 00:32:58,766
lowering it a little bit 
by eating more potassium

662
00:32:58,866 --> 00:33:01,333
and less sodium isn't going 
to get you in trouble.

663
00:33:01,433 --> 00:33:03,966
The recommended amount, for 
those of you who like numbers:

664
00:33:04,066 --> 00:33:06,933
4,700 milligrams 
of potassium a day.

665
00:33:07,033 --> 00:33:10,433
The best food sources 
are leafy greens.

666
00:33:10,533 --> 00:33:12,833
Examples are spinach 
and collards.

667
00:33:12,933 --> 00:33:15,333
Fruit, especially fruit 
that grows on vines.

668
00:33:15,433 --> 00:33:18,833
Root vegetables were 
mentioned earlier

669
00:33:18,933 --> 00:33:21,466
about how much water they take,

670
00:33:21,566 --> 00:33:24,600
but they are excellent 
sources of potassium.

671
00:33:24,700 --> 00:33:26,500
And citrus fruits.

672
00:33:28,466 --> 00:33:31,466
Now the next slide 
I'm showing you

673
00:33:31,566 --> 00:33:34,266
is a little bit 
hard to interpret

674
00:33:34,366 --> 00:33:36,700
so let me spend a 
minute on it with you.

675
00:33:36,800 --> 00:33:40,800
One of the recommendations 
that I bet everybody in this

676
00:33:40,900 --> 00:33:44,733
room needs to pay 
more attention to,

677
00:33:44,833 --> 00:33:47,766
is the recommendation to 
eat more whole grains.

678
00:33:47,866 --> 00:33:52,200
Not just for fiber, but 
importantly for dietary fiber,

679
00:33:52,300 --> 00:33:53,766
but for a number 
of those nutrients

680
00:33:53,866 --> 00:33:56,000
that we're recommended 
to have more of.

681
00:33:57,133 --> 00:33:58,966
Potassium, even.

682
00:34:00,166 --> 00:34:02,766
And whole grains 
in this country,

683
00:34:02,866 --> 00:34:06,033
no matter how much I've been 
telling people for 30 years,

684
00:34:06,133 --> 00:34:09,166
"Eat more whole grains," 
they're not doing it.

685
00:34:09,266 --> 00:34:12,566
This chart, if you see 
where the zero line is

686
00:34:12,666 --> 00:34:16,166
in the middle, the black 
line shows the percentage

687
00:34:16,266 --> 00:34:19,466
of the population that has 
intakes of whole grains

688
00:34:19,566 --> 00:34:21,166
below the recommendation that,

689
00:34:21,266 --> 00:34:24,500
which is roughly the 
equivalent of 3 ounces a day.

690
00:34:25,900 --> 00:34:29,833
The little white bars that you 
can hardly see are the ones

691
00:34:29,933 --> 00:34:33,600
who meet or exceed 
the recommendations

692
00:34:33,700 --> 00:34:36,800
of about 3 ounces of 
whole grains a day.

693
00:34:36,900 --> 00:34:39,166
Roughly a slice of 
whole wheat bread,

694
00:34:39,266 --> 00:34:41,233
100% whole wheat bread.

695
00:34:41,333 --> 00:34:43,733
Some of you probably are 
eating whole wheat bread,

696
00:34:43,833 --> 00:34:46,333
whole wheat pasta, 
most of your grains

697
00:34:46,433 --> 00:34:49,266
in the form of whole 
wheat, most of you are not.

698
00:34:49,366 --> 00:34:51,733
When I go to a 
restaurant and I ask

699
00:34:51,833 --> 00:34:54,433
if they have any whole wheat

700
00:34:54,533 --> 00:34:56,466
to put in the little 
bread basket on the table,

701
00:34:56,566 --> 00:35:00,366
they look at me like, 
"Oh, nobody's ever 
asked that before."

702
00:35:00,466 --> 00:35:02,433
I'm like, "What is this about?"

703
00:35:02,533 --> 00:35:04,266
This is not a new 
recommendation,

704
00:35:04,366 --> 00:35:06,200
this has been 
around for 20 years.

705
00:35:06,300 --> 00:35:08,866
For some reason, 
people aren't doing it.

706
00:35:08,966 --> 00:35:10,966
I think it tastes better 
when it's whole grain bread,

707
00:35:11,066 --> 00:35:13,000
but maybe I'm just goofy.

708
00:35:15,700 --> 00:35:18,266
Now refined grains, 
on the other hand,

709
00:35:18,366 --> 00:35:22,166
we're all doing a splendid 
job, too splendid.

710
00:35:22,266 --> 00:35:25,066
Refined grains are the ones 
that are made out of enriched

711
00:35:25,166 --> 00:35:27,800
flour or non-enriched flour, 
processed flour, that has

712
00:35:27,900 --> 00:35:30,100
the bran and the 
germ taken out of it,

713
00:35:30,200 --> 00:35:34,333
and many times sugar 
and other things added.

714
00:35:34,433 --> 00:35:38,900
So notice how tiny the black 
lines are for refined grains,

715
00:35:39,000 --> 00:35:43,033
and how huge the white and 
gray bars are for meeting

716
00:35:43,133 --> 00:35:45,766
and exceeding the 
recommendations.

717
00:35:46,966 --> 00:35:50,500
Over time, we've done 
actually a little better.

718
00:35:50,600 --> 00:35:54,333
The black bars are 
for 2001 to 2004.

719
00:35:54,433 --> 00:35:57,300
The good news is, for 
many of these age groups,

720
00:35:57,400 --> 00:36:01,300
the ones with the little 
stars, the ones that are higher

721
00:36:01,400 --> 00:36:03,566
are the ones that are 
different are higher.

722
00:36:03,666 --> 00:36:07,100
So some people are actually 
eating more whole grains.

723
00:36:07,200 --> 00:36:10,333
Nobody's, no age 
group is anywhere

724
00:36:10,433 --> 00:36:11,800
near the 3 ounces a day,

725
00:36:11,900 --> 00:36:14,666
but at least they're 
creeping in that direction.

726
00:36:14,766 --> 00:36:19,066
I take hope on small, 
wonderful changes.

727
00:36:20,500 --> 00:36:23,666
I call this one "Whence 
Cometh Thy Grains?"

728
00:36:23,766 --> 00:36:25,666
So on the left side 
is whole grains

729
00:36:25,766 --> 00:36:27,866
and on the right 
side is refined.

730
00:36:27,966 --> 00:36:31,300
And the same little 
symbols that you saw before

731
00:36:31,400 --> 00:36:33,066
for going to the grocery store

732
00:36:33,166 --> 00:36:35,166
and going to a 
sit-down restaurant,

733
00:36:35,266 --> 00:36:37,433
going to a 
quick-serve restaurant

734
00:36:37,533 --> 00:36:39,933
or eating at a 
school or daycare.

735
00:36:40,033 --> 00:36:44,100
You can see that for whole 
grains, they're all low.

736
00:36:44,200 --> 00:36:46,233
But the people who get 
their food from the store

737
00:36:46,333 --> 00:36:47,700
do a little better.

738
00:36:47,800 --> 00:36:51,033
And for the refined 
grains, they're all high.

739
00:36:51,133 --> 00:36:53,133
But the quick-serve restaurants

740
00:36:53,233 --> 00:36:56,700
are the biggest source 
of the refined grains.

741
00:36:58,866 --> 00:37:03,700
Now, we are in Wisconsin and 
I love to talk about dairy.

742
00:37:03,800 --> 00:37:08,600
And I also get a lot 
of skeptical looks

743
00:37:08,700 --> 00:37:12,533
when I talk about dairy 
because a lot of my friends,

744
00:37:12,633 --> 00:37:17,066
my hobby, now that I'm retired 
is I'm a watercolor artist.

745
00:37:17,166 --> 00:37:19,900
And when I talk 
to my art friends,

746
00:37:20,000 --> 00:37:22,433
they all think they're 
supposed to eat less dairy.

747
00:37:22,533 --> 00:37:24,733
They're something inherently 
wrong with eating dairy.

748
00:37:24,833 --> 00:37:28,166
It's mostly fat or gives you 
some kind of awful disease.

749
00:37:28,266 --> 00:37:30,666
But I can assure you 
all those scientists

750
00:37:30,766 --> 00:37:34,633
that I mentioned a 
while ago that talked

751
00:37:34,733 --> 00:37:37,200
about the nutrients 
we need to eat more of

752
00:37:37,300 --> 00:37:39,333
and the food group we 
need to eat more of,

753
00:37:39,433 --> 00:37:41,300
they say consume more dairy.

754
00:37:41,400 --> 00:37:44,666
If you have lactose 
intolerance or for some reason,

755
00:37:44,766 --> 00:37:48,166
a personal reason, you're a 
strict vegetarian or whatever,

756
00:37:48,266 --> 00:37:50,966
you need to be very 
cognizant of getting

757
00:37:51,066 --> 00:37:54,066
a good intake of 
alternate sources.

758
00:37:54,166 --> 00:37:56,333
And alternate sources 
are not always

759
00:37:56,433 --> 00:37:58,566
good sources of 
the same nutrients.

760
00:37:58,666 --> 00:38:02,200
So read the labels, look 
at soy milk or almond milk

761
00:38:02,300 --> 00:38:05,833
or whatever it is that you're 
using as a dairy equivalent

762
00:38:05,933 --> 00:38:08,466
and make sure you're getting 
a fortified version that has

763
00:38:08,566 --> 00:38:11,400
as many nutrients 
added back as possible.

764
00:38:11,500 --> 00:38:15,100
For most adults, on 
a 2,000 calorie diet,

765
00:38:15,200 --> 00:38:17,900
the recommendation of 
dairy is three cups a day.

766
00:38:18,000 --> 00:38:19,266
That's not three cups of milk,

767
00:38:19,366 --> 00:38:21,633
but three cups of 
what would have

768
00:38:21,733 --> 00:38:23,366
been milk when it started out.

769
00:38:23,466 --> 00:38:26,166
So cheese and yogurt 
and all of that.

770
00:38:27,166 --> 00:38:30,200
Notice most of these 
black lines are way longer

771
00:38:30,300 --> 00:38:32,966
than the white and gray lines.

772
00:38:33,066 --> 00:38:36,933
And the older you get, the 
longer the black line is

773
00:38:37,033 --> 00:38:39,933
compared to the white and 
gray line, meaning the more

774
00:38:40,033 --> 00:38:43,466
people are not getting their 
recommended intake of dairy,

775
00:38:43,566 --> 00:38:47,466
which usually means they're 
not getting their recommended

776
00:38:47,566 --> 00:38:50,500
intakes of calcium, vitamin D,

777
00:38:50,600 --> 00:38:52,866
and one of the nutrients

778
00:38:52,966 --> 00:38:55,933
that dairy's a good 
source of: potassium.

779
00:38:56,033 --> 00:38:59,433
Remember what we said about 
potassium a few minutes ago?

780
00:39:01,033 --> 00:39:05,300
And over time, it's not 
unlike whole grains.

781
00:39:05,400 --> 00:39:07,400
It's not gotten better; 
when there's changes,

782
00:39:07,500 --> 00:39:09,933
many of them are in 
the wrong direction.

783
00:39:11,133 --> 00:39:14,500
Here's one of my favorite 
topics: the added sugars.

784
00:39:14,600 --> 00:39:17,633
If you eat pineapple or if 
you're like me and went out

785
00:39:17,733 --> 00:39:19,733
to the garden today and 
picked some raspberries,

786
00:39:19,833 --> 00:39:22,033
the sugar in there 
is not added sugar,

787
00:39:22,133 --> 00:39:25,200
that's the sugar that Mother 
Nature put in your food.

788
00:39:25,300 --> 00:39:28,000
If you had a Coke or a Pepsi

789
00:39:28,100 --> 00:39:31,433
or a sports drink 
or an energy drink

790
00:39:31,533 --> 00:39:34,366
or something that's marketed 
as being really good

791
00:39:34,466 --> 00:39:37,233
for you because it's high in 
electrolytes or something,

792
00:39:37,333 --> 00:39:39,800
if it's sweetened with sugar, 
that's still added sugar

793
00:39:39,900 --> 00:39:42,033
and it affects your 
body in the same way

794
00:39:42,133 --> 00:39:44,633
as if you had a Coke or Pepsi.

795
00:39:44,733 --> 00:39:48,100
By age group, remember 
when I said teenage boys?

796
00:39:48,200 --> 00:39:52,233
The black bars are for 
their calorie intake

797
00:39:52,333 --> 00:39:56,000
where their limit is for 
how many added sugars

798
00:39:56,100 --> 00:39:58,766
they're supposed to stay under.

799
00:39:58,866 --> 00:40:02,633
Notice for a 14- to 
18-year-old male,

800
00:40:02,733 --> 00:40:05,900
way more than twice that much.

801
00:40:06,000 --> 00:40:08,366
They are champions 
at eating foods

802
00:40:08,466 --> 00:40:10,533
that are high in added sugars.

803
00:40:10,633 --> 00:40:12,566
When my kids were growing up,

804
00:40:12,666 --> 00:40:14,866
when they would go 
to the school bus,

805
00:40:14,966 --> 00:40:18,166
the middle-school age 
boys who lived next door

806
00:40:18,266 --> 00:40:20,600
had Mountain Dew for 
breakfast every day

807
00:40:20,700 --> 00:40:24,666
and went through life with a 
diet that wasn't much better.

808
00:40:24,766 --> 00:40:27,866
And I was like, 
"Don't look at him."

809
00:40:27,966 --> 00:40:31,600
But it's what's 
happening in our society.

810
00:40:33,433 --> 00:40:36,266
Now many people 
might be surprised.

811
00:40:36,366 --> 00:40:38,933
This list is out of the 
Dietary Guidelines Advisory

812
00:40:39,033 --> 00:40:42,200
Committee report combined

813
00:40:42,300 --> 00:40:44,433
with the 2010 version

814
00:40:44,533 --> 00:40:47,033
of the Dietary 
Guidelines for Americans.

815
00:40:47,133 --> 00:40:50,533
These are the words that you 
might find on food labels

816
00:40:50,633 --> 00:40:54,066
that are counted 
as added sugars.

817
00:40:54,166 --> 00:40:55,766
And some of them 
will surprise you.

818
00:40:55,866 --> 00:40:59,866
You all know white sugar's 
chemical name is sucrose,

819
00:40:59,966 --> 00:41:01,966
and that, of course, is sugar.

820
00:41:02,066 --> 00:41:04,866
Dextrose is a little 
more of a chemical name,

821
00:41:04,966 --> 00:41:07,766
you might see 
anhydrous dextrose.

822
00:41:07,866 --> 00:41:09,800
A lot of people 
tell you brown sugar

823
00:41:09,900 --> 00:41:12,333
is better than white sugar, 
I wish that were true.

824
00:41:12,433 --> 00:41:14,800
Confectioner's powdered 
sugar is just sugar.

825
00:41:14,900 --> 00:41:18,300
Corn syrup and corn 
syrup solids, sugar.

826
00:41:18,400 --> 00:41:20,666
Fructose, sorry, it's sugar.

827
00:41:20,766 --> 00:41:23,933
High-fructose corn 
syrup, sorry, it's sugar.

828
00:41:24,033 --> 00:41:26,533
One thing that surprises people:

829
00:41:26,633 --> 00:41:29,200
from a chemical 
standpoint, the amount

830
00:41:29,300 --> 00:41:32,800
of sucrose and fructose, 
the chemical makeup

831
00:41:32,900 --> 00:41:35,800
of high-fructose corn 
syrup is very similar

832
00:41:35,900 --> 00:41:37,400
to that of sucrose.

833
00:41:37,500 --> 00:41:41,066
It's really hard to say that 
it has much of a difference

834
00:41:41,166 --> 00:41:43,100
in its effect on the body.

835
00:41:44,266 --> 00:41:45,600
Honey.

836
00:41:45,700 --> 00:41:49,500
To heart, I wish honey was 
off the hook, but it's not.

837
00:41:50,733 --> 00:41:53,666
Its effect on the body 
is very similar to sugar.

838
00:41:53,766 --> 00:41:56,666
Invert sugar, lactose, 
which is the sugar

839
00:41:56,766 --> 00:41:58,500
that's naturally 
occurring in milk,

840
00:41:58,600 --> 00:42:01,366
malt syrup, maltose, 
maple syrup,

841
00:42:01,466 --> 00:42:04,466
molasses even is a 
form of added sugar.

842
00:42:04,566 --> 00:42:06,666
You can't even get off 
the hook with that.

843
00:42:06,766 --> 00:42:09,166
One of the things you'll see 
on many of the products that's

844
00:42:09,266 --> 00:42:13,333
marketed as better for you 
than foods that are sweetened

845
00:42:13,433 --> 00:42:16,266
with sugar are sweetened 
with a concentrate that's

846
00:42:16,366 --> 00:42:20,566
extracted from a very sweet 
fruit like pears or pineapple.

847
00:42:20,666 --> 00:42:23,266
That's considered added sugar.

848
00:42:24,566 --> 00:42:26,333
And then pancake syrup.

849
00:42:26,433 --> 00:42:28,433
And one of the banes 
to my existence:

850
00:42:28,533 --> 00:42:31,733
the food products that,

851
00:42:31,833 --> 00:42:36,100
if I had a good lawyer and 
unlimited resources, I would try

852
00:42:36,200 --> 00:42:39,933
to get them to stop 
calling sugar "cane juice,"

853
00:42:40,033 --> 00:42:43,833
because all sugar starts 
out as cane juice.

854
00:42:43,933 --> 00:42:47,533
And finding the words "cane 
juice" on a food label,

855
00:42:47,633 --> 00:42:49,600
you can go right 
back up to the thing

856
00:42:49,700 --> 00:42:51,400
that's on the top of this list.

857
00:42:51,500 --> 00:42:54,666
It's equivalent, it's 
the same chemical.

858
00:42:56,533 --> 00:43:00,500
The sources: look 
at that big white,

859
00:43:00,600 --> 00:43:02,966
almost half of the 
circle on the right.

860
00:43:03,066 --> 00:43:06,200
Remember those teenage 
boys I talked to you about?

861
00:43:07,400 --> 00:43:09,000
Beverages.

862
00:43:09,100 --> 00:43:11,266
Please read the labels.

863
00:43:11,366 --> 00:43:15,066
Don't be fooled by names 
like "energy boost."

864
00:43:16,333 --> 00:43:20,666
Many of them are sweetened 
with one of these.

865
00:43:24,366 --> 00:43:27,066
So, soft drinks, fruit drinks.

866
00:43:27,166 --> 00:43:29,333
Many people add sugar 
to their coffee.

867
00:43:29,433 --> 00:43:31,266
I add sugar to my tea sometimes.

868
00:43:31,366 --> 00:43:34,266
Alcoholic beverages not 
so much for most people.

869
00:43:34,366 --> 00:43:35,766
But sports and energy drinks,

870
00:43:35,866 --> 00:43:37,766
as I mentioned, are 
not off the hook.

871
00:43:37,866 --> 00:43:40,133
And then of course you're 
probably not surprised

872
00:43:40,233 --> 00:43:43,433
by the gray semi-circle 
over there about 10 o'clock:

873
00:43:43,533 --> 00:43:45,333
snacks and sweets.

874
00:43:45,433 --> 00:43:47,333
I happen to be a chocoholic.

875
00:43:47,433 --> 00:43:48,866
I can attest to the fact that

876
00:43:48,966 --> 00:43:52,066
that's a big source 
of added sugars.

877
00:43:54,266 --> 00:43:56,133
Now another thing 
that we're recommended

878
00:43:56,233 --> 00:43:58,633
to eat less of is 
saturated fats.

879
00:43:58,733 --> 00:44:01,466
It has to do a lot with 
heart disease rates

880
00:44:01,566 --> 00:44:03,800
and the different 
types of cholesterol

881
00:44:03,900 --> 00:44:06,333
and how they're 
transported in your body.

882
00:44:06,433 --> 00:44:10,633
Notice the sources of the 
saturated fats in our diet.

883
00:44:10,733 --> 00:44:14,700
If it weren't for pizza and 
burgers, we'd actually not

884
00:44:14,800 --> 00:44:17,533
have to talk so much 
about saturated fats.

885
00:44:17,633 --> 00:44:21,566
Dairy, if you consume the 
cream portion of the milk,

886
00:44:21,666 --> 00:44:24,066
that's where you would get 
a lot of saturated fat.

887
00:44:24,166 --> 00:44:28,266
Protein foods, I think 
Bassam mentioned a steak

888
00:44:28,366 --> 00:44:30,666
earlier on, and if 
you have a barbeque,

889
00:44:30,766 --> 00:44:32,933
now you get to not 
only feel guilty

890
00:44:33,033 --> 00:44:35,433
about all the water that 
went into that beast but also

891
00:44:35,533 --> 00:44:37,433
all the saturated 
fat that's in a good,

892
00:44:37,533 --> 00:44:39,566
well-marbled piece of meat.

893
00:44:39,666 --> 00:44:42,300
So the easy rule for that 
one is to favor meats that

894
00:44:42,400 --> 00:44:44,500
require a lot of cooking 
to soften them up,

895
00:44:44,600 --> 00:44:46,366
because those are usually 
not that well-marbled

896
00:44:46,466 --> 00:44:49,666
and don't have so much 
fat in the muscle.

897
00:44:49,766 --> 00:44:52,266
Snacks and sweets 
are there again

898
00:44:52,366 --> 00:44:54,766
as a big source 
of saturated fat.

899
00:44:54,866 --> 00:44:58,966
If you look, a lot of them 
have coconut oil or might even

900
00:44:59,066 --> 00:45:02,400
have a vegetable oil of 
sorts, not just animal fats.

901
00:45:02,500 --> 00:45:05,833
But there are a few vegetable 
fats, like coconut oil

902
00:45:05,933 --> 00:45:08,800
and palm and, palm kernel oil,

903
00:45:08,900 --> 00:45:11,166
that are also high 
in saturated fats.

904
00:45:13,766 --> 00:45:17,966
Remember what I told you about 
where, what kind of store

905
00:45:18,066 --> 00:45:20,433
you go to or what kind 
of restaurant you go to?

906
00:45:20,533 --> 00:45:22,900
Again, if you buy your 
food more from the store

907
00:45:23,000 --> 00:45:25,466
than from a restaurant 
or sit-down restaurant,

908
00:45:25,566 --> 00:45:27,766
you're more likely 
to be buying foods

909
00:45:27,866 --> 00:45:30,766
that are a little lower on 
the saturated fat intake.

910
00:45:30,866 --> 00:45:33,433
Still, a little bit over the 
limit that's recommended,

911
00:45:33,533 --> 00:45:36,333
but a lot closer to 
that dividing line.

912
00:45:37,333 --> 00:45:40,766
Now I want to get to 
an issue that goes back

913
00:45:40,866 --> 00:45:43,300
to what Dr. Shakhashiri said.

914
00:45:43,400 --> 00:45:47,400
This is almost word-for-word 
out of the Dietary Guidelines

915
00:45:47,500 --> 00:45:49,800
Advisory Committee's report.

916
00:45:49,900 --> 00:45:52,266
And I want to show you 
something that was in the news

917
00:45:52,366 --> 00:45:54,633
today and has been in 
the news on and off

918
00:45:54,733 --> 00:45:56,600
the last few weeks.

919
00:45:57,700 --> 00:46:00,333
The Dietary Guidelines 
Advisory Committee,

920
00:46:00,433 --> 00:46:02,266
not government people,

921
00:46:02,366 --> 00:46:04,900
not people who work 
for the food industry,

922
00:46:05,000 --> 00:46:08,166
but people who work in public 
health, clinical settings,

923
00:46:08,266 --> 00:46:10,600
and university researchers.

924
00:46:10,700 --> 00:46:13,933
The major findings 
regarding sustainable diets

925
00:46:14,033 --> 00:46:16,233
was that a diet higher 
in plant-based foods,

926
00:46:16,333 --> 00:46:18,566
such as vegetables, fruits, 
whole grains, legumes,

927
00:46:18,666 --> 00:46:21,266
nuts and seeds, and 
lower in calories

928
00:46:21,366 --> 00:46:24,300
and animal-based foods 
is more health-promoting

929
00:46:24,400 --> 00:46:28,233
and is associated with 
less environmental intake

930
00:46:28,333 --> 00:46:30,833
than is the current U.S. diet.

931
00:46:30,933 --> 00:46:35,500
While they might've, this 
is like, buried on page 42

932
00:46:35,600 --> 00:46:37,366
in a whole list of 
recommendations,

933
00:46:37,466 --> 00:46:39,300
but don't think that people

934
00:46:39,400 --> 00:46:43,233
who make that 
lower-ends food list

935
00:46:43,333 --> 00:46:44,833
didn't take notice,

936
00:46:44,933 --> 00:46:49,200
and immediately send their 
lobbyists to cCongress.

937
00:46:49,300 --> 00:46:53,233
And in fact, there have 
now been laws proposed

938
00:46:53,333 --> 00:46:56,533
to direct the Secretary 
of Agriculture

939
00:46:56,633 --> 00:47:00,166
- and the Secretary of 
Health and Human Services,

940
00:47:00,266 --> 00:47:03,833
to tell the Dietary 
Guidelines Committee,

941
00:47:03,933 --> 00:47:06,333
the next one, to cut that out.

942
00:47:06,433 --> 00:47:09,033
They're not to 
consider sustainability

943
00:47:09,133 --> 00:47:11,400
in their recommendations.

944
00:47:11,500 --> 00:47:15,600
And to tell the secretaries

945
00:47:15,700 --> 00:47:18,133
that when their people work 
on the official guidance

946
00:47:18,233 --> 00:47:20,633
for the public and 
policy makers, et cetera,

947
00:47:20,733 --> 00:47:23,866
that they are only to consider,

948
00:47:23,966 --> 00:47:27,600
each recommendation 
has a category

949
00:47:27,700 --> 00:47:30,466
next to it about how 
strong the evidence is.

950
00:47:30,566 --> 00:47:32,500
There's weak evidence, 
there's moderate evidence,

951
00:47:32,600 --> 00:47:34,500
and there's the 
strongest evidence.

952
00:47:34,600 --> 00:47:38,733
Well, it happens that some 
of these recommendations

953
00:47:38,833 --> 00:47:41,800
about eating less meat 
for the health reasons

954
00:47:41,900 --> 00:47:44,866
are in the moderate 
evidence category,

955
00:47:44,966 --> 00:47:47,333
so they said, "Tell 
them they can only

956
00:47:47,433 --> 00:47:50,166
"consider the 
strongest category."

957
00:47:50,266 --> 00:47:54,033
That way, they can't tell 
the public to eat less meat.

958
00:47:54,133 --> 00:47:59,700
I'm not a vegetarian. I 
eat meat, I enjoy meat,

959
00:47:59,800 --> 00:48:04,200
I think if you're a vegetarian, 
that's also terrific.

960
00:48:04,300 --> 00:48:07,000
You can have a healthy 
eating pattern either way.

961
00:48:07,100 --> 00:48:08,566
But, come on.

962
00:48:08,666 --> 00:48:11,400
Most Americans, if 
they ate less red meat

963
00:48:11,500 --> 00:48:14,300
and less processed 
meat would overall

964
00:48:14,400 --> 00:48:16,566
have a healthier eating pattern,

965
00:48:16,666 --> 00:48:20,666
and sending your lobbyist 
to Congress, enough said.

966
00:48:20,766 --> 00:48:22,566
(laughter)

967
00:48:24,900 --> 00:48:26,933
Here's another hot button.

968
00:48:27,033 --> 00:48:29,833
The Dietary Guidelines 
Advisory Committee says that

969
00:48:29,933 --> 00:48:33,433
most of us aren't eating as 
much seafood as we should get

970
00:48:33,533 --> 00:48:35,233
to get our Omega 3 fatty acids

971
00:48:35,333 --> 00:48:36,766
and some other health benefits.

972
00:48:36,866 --> 00:48:40,600
It's a very highly 
nutritious protein source.

973
00:48:40,700 --> 00:48:43,800
However, there's 
been overfishing

974
00:48:43,900 --> 00:48:46,200
in the last couple of decades.

975
00:48:46,300 --> 00:48:49,700
So the sustainability of 
fish in the food supply

976
00:48:49,800 --> 00:48:52,466
is becoming an 
issue in many areas.

977
00:48:52,566 --> 00:48:54,633
You're probably noticing that 
there's more and more fish

978
00:48:54,733 --> 00:48:58,600
that you've never heard 
of at the fish counter

979
00:48:58,700 --> 00:49:01,000
at the grocery store 
and some of that

980
00:49:01,100 --> 00:49:03,400
is because they have 
to go to deeper waters

981
00:49:03,500 --> 00:49:06,266
and market fish that 
people considered inedible

982
00:49:06,366 --> 00:49:09,166
maybe a couple decades ago.

983
00:49:10,366 --> 00:49:12,766
Concerns have been 
raised about the safety,

984
00:49:12,866 --> 00:49:16,800
mercury, for pregnant 
women and nursing mothers,

985
00:49:16,900 --> 00:49:19,100
and the nutrient 
content of farm-raised

986
00:49:19,200 --> 00:49:20,966
versus wild-caught seafood.

987
00:49:21,066 --> 00:49:22,966
If you get wild-caught salmon,

988
00:49:23,066 --> 00:49:25,266
it's almost always 
a nice dark pink.

989
00:49:25,366 --> 00:49:27,500
That color comes from 
the carotenoids that are

990
00:49:27,600 --> 00:49:31,600
in the natural diet of 
the seafood-eating stuff

991
00:49:31,700 --> 00:49:35,566
that salmon eat up 
in the Alaskan waters.

992
00:49:35,666 --> 00:49:38,633
If the salmon is farm-raised,

993
00:49:38,733 --> 00:49:43,133
the fish eat what the 
fish farm feeds them.

994
00:49:43,233 --> 00:49:45,766
And it may or may not be 
high in these carotenoids.

995
00:49:45,866 --> 00:49:48,933
Carotenoids are a plant 
form of vitamin A.

996
00:49:49,933 --> 00:49:53,533
So how we can rely on fish 
as a source of vitamin A

997
00:49:53,633 --> 00:49:55,833
and even omega 3 
fatty acids depends

998
00:49:55,933 --> 00:49:57,733
on how those fish were fed.

999
00:49:57,833 --> 00:50:00,233
If they're fed from the 
oceans up in Alaska,

1000
00:50:00,333 --> 00:50:02,000
we kinda know,

1001
00:50:02,100 --> 00:50:05,100
but if it's from a 
farm-raised fish, not so much.

1002
00:50:06,933 --> 00:50:10,200
So the bottom line is to supply 
enough seafood to support

1003
00:50:10,300 --> 00:50:13,600
meeting our dietary 
recommendations, 
both farm-raised

1004
00:50:13,700 --> 00:50:17,800
and wild-caught seafood will 
be needed in our food supply.

1005
00:50:17,900 --> 00:50:22,566
And that policymakers should 
take that into consideration.

1006
00:50:25,100 --> 00:50:29,800
So the Dietary Guidelines 
Committee ended with some

1007
00:50:29,900 --> 00:50:34,633
overall advice about how to 
take all of this stuff I've

1008
00:50:34,733 --> 00:50:37,033
been talking about and a lot 
of stuff I haven't even gotten

1009
00:50:37,133 --> 00:50:39,933
to and make that 
into a to-do list.

1010
00:50:40,033 --> 00:50:42,266
They didn't call it 
a to-do list, I am.

1011
00:50:42,366 --> 00:50:46,066
The first thing they're saying 
is to know and understand

1012
00:50:46,166 --> 00:50:49,266
how to modify your diet 
and physical activity.

1013
00:50:49,366 --> 00:50:52,433
A lot of people I talk 
to think they know.

1014
00:50:52,533 --> 00:50:56,966
But when I quiz them, "Okay, 
why do you need to do that?"

1015
00:50:59,333 --> 00:51:03,566
"I think I read it in 
the New York Times."

1016
00:51:03,666 --> 00:51:06,600
They can't explain 
the biological reason

1017
00:51:06,700 --> 00:51:08,700
that it's a good thing to do.

1018
00:51:08,800 --> 00:51:12,833
And don't think that food 
manufacturers and supplement

1019
00:51:12,933 --> 00:51:16,633
sales people and beverage 
manufacturers aren't taking

1020
00:51:16,733 --> 00:51:19,100
advantage of that, 
because they are.

1021
00:51:19,200 --> 00:51:22,500
And if I hear the word 
"antioxidant" one more time,

1022
00:51:22,600 --> 00:51:24,333
I'm going to scream.

1023
00:51:24,433 --> 00:51:27,500
"I need to eat this, it's 
high in antioxidants."

1024
00:51:27,600 --> 00:51:30,200
Bassam can tell you, 
oxygen is good for you,

1025
00:51:30,300 --> 00:51:32,033
too much oxygen is bad for you.

1026
00:51:32,133 --> 00:51:34,433
Depends on how you get it, 
where you get, where it goes

1027
00:51:34,533 --> 00:51:36,633
in your body, what's 
going on in your body.

1028
00:51:36,733 --> 00:51:40,700
I have an inflammation 
processes happen.

1029
00:51:41,900 --> 00:51:45,066
I could talk to you about 
arthritis and how sometimes

1030
00:51:45,166 --> 00:51:47,333
too much oxidation,

1031
00:51:47,433 --> 00:51:49,733
antioxidants are 
not a good thing,

1032
00:51:49,833 --> 00:51:51,700
but we won't go there right now.

1033
00:51:51,800 --> 00:51:54,833
Just, I'm just saying, try 
to understand the dietary

1034
00:51:54,933 --> 00:51:58,566
recommendations, where they 
come from, and ask yourself

1035
00:51:58,666 --> 00:52:02,633
that same question I had in 
my second or third slide,

1036
00:52:02,733 --> 00:52:04,333
"Who says?"

1037
00:52:04,433 --> 00:52:08,033
And do they have something 
financial or personal

1038
00:52:08,133 --> 00:52:12,566
gain at stake if I believe 
what they're telling me?

1039
00:52:13,633 --> 00:52:17,800
If they are, find a 
source to verify it.

1040
00:52:17,900 --> 00:52:21,866
I used to say, when I was with 
UW-Extension, "Come to me!"

1041
00:52:21,966 --> 00:52:24,500
Because nobody pays me 
for the advice I give out.

1042
00:52:24,600 --> 00:52:27,033
I mean, I got a paycheck, 
but it was to give out

1043
00:52:27,133 --> 00:52:30,633
non-biased advice as much 
as I could humanly do.

1044
00:52:32,066 --> 00:52:34,800
The second one: know your 
current dietary pattern,

1045
00:52:34,900 --> 00:52:38,033
including your healthy choices 
that can be maintained.

1046
00:52:38,133 --> 00:52:42,800
If you're already eating lots 
of fruits and vegetables,

1047
00:52:42,900 --> 00:52:44,300
keep doing that.

1048
00:52:44,400 --> 00:52:47,833
As well as areas that you 
could work on changing.

1049
00:52:47,933 --> 00:52:50,833
And areas that you're 
willing to work on changing.

1050
00:52:50,933 --> 00:52:53,166
You might not want 
to tackle all those

1051
00:52:53,266 --> 00:52:55,233
things I mentioned at once.

1052
00:52:55,333 --> 00:52:58,000
And then the third 
bullet: act on it.

1053
00:52:58,100 --> 00:53:00,433
Don't say, "Oh yeah, 
that's good to do.

1054
00:53:00,533 --> 00:53:02,766
"I'll do that 
someday," do it now.

1055
00:53:02,866 --> 00:53:06,066
Seek to make gradual 
and sustainable changes

1056
00:53:06,166 --> 00:53:07,933
in your dietary behaviors.

1057
00:53:08,033 --> 00:53:09,400
Make a plan.

1058
00:53:09,500 --> 00:53:12,266
Figure out something you can 
do to make your diet better.

1059
00:53:12,366 --> 00:53:15,333
And what each one of you 
can do will be different

1060
00:53:15,433 --> 00:53:17,566
from the person 
sitting next to you.

1061
00:53:17,666 --> 00:53:21,600
Both because of what 
your physical needs are

1062
00:53:21,700 --> 00:53:25,500
and what your personal 
resources are.

1063
00:53:25,600 --> 00:53:29,400
So this is my challenge to 
you: the Dietary Guidelines,

1064
00:53:29,500 --> 00:53:32,200
USDA's MyPlate food 
guidance system,

1065
00:53:32,300 --> 00:53:34,200
they summarize what 
scientists tell you

1066
00:53:34,300 --> 00:53:36,066
about what and how to eat.

1067
00:53:36,166 --> 00:53:37,900
You are the one who 
has to decide how

1068
00:53:38,000 --> 00:53:39,466
to put that into action.

1069
00:53:39,566 --> 00:53:41,000
You have to find a way that

1070
00:53:41,100 --> 00:53:43,533
fits your personal 
life situation.

1071
00:53:43,633 --> 00:53:46,633
Do you have little kids at 
home that are watching how you

1072
00:53:46,733 --> 00:53:49,366
eat as an example of 
how they should eat?

1073
00:53:49,466 --> 00:53:51,533
Your values and belief systems.

1074
00:53:51,633 --> 00:53:55,833
Do you, are you really, just 
like so much into animal

1075
00:53:55,933 --> 00:53:58,700
welfare that you couldn't 
possibly think of eating honey

1076
00:53:58,800 --> 00:54:02,700
because it comes from bees 
that should be wild and free?

1077
00:54:02,800 --> 00:54:07,900
I know lots of vegetarians 
that won't eat honey,

1078
00:54:08,000 --> 00:54:10,066
let alone wear leather shoes.

1079
00:54:11,633 --> 00:54:14,533
And with that sermonette,

1080
00:54:14,633 --> 00:54:18,133
I will stop and pause 
and ask for questions.

1081
00:54:18,233 --> 00:54:19,833
- Thank you very much.

1082
00:54:19,933 --> 00:54:21,266
- You're welcome.

1083
00:54:21,366 --> 00:54:23,733
[applause]