There is also evidence that under pressure from dairy farmers the importance of dairy sources of calcium for bone health was also over estimated given that they are high in animal fats as well as calcium. Throughout the first decade of this century there is increasing evidencing that whilst calcium is necessary for bone health in itself it is fairly ineffective at preventing osteoporosis and milk, cheese and other dairy products may not be the best sources (10). Strong bones also require vitamins A, D and K (and exercise) as well as calcium and all of these are found in plants such as DGVs and legumes. Although more research is needed, a mixture of calcium sources rather than a reliance on dairy is looking the better choice.


Figure 2: MyPlate


mantra of the noughties not only eliminated these healthful fats from the diet, actually increasing health risks, but led to the replacement of fat in low fat products with sugar and salt. (7).


Whilst saturated fats are bad for health, processed hydrogenated vegetable oils that contain trans fats are far worse. Trans fats do not occur naturally but are found in food purely as a result of manufacturing processes. Consequently humans cannot metabolise them and they lead to big increases in bad LDL blood lipids whilst lowering good HDLs and also enhance systemic inflammation. Any healthy eating guide should strongly encourage the elimination of these from the diet. (8). Just cut out the fries, pastries and processed ready meals! Simultaneously this would also decrease salt intake – another major benefit to our health (9).


Probably the only consistent message over the past decade about what a healthy diet is all about is that it needs to contain lots of fruit and vegetables – the ultimate nutrient dense, calorie light, fibre rich foods. The evidence base here is vast and as unarguable as it gets, but even here the original healthy eating pyramid and the UK 5-a-day campaign with their emphasis on numbers got it wrong! Whilst amounts are important (over half of every meal every day should be based around fruit and veg) it’s variety that is the key to optimal health. We need to encourage adventurism here and a maximising of colour - red, yellow, orange, purple, deep green and brown fruit and veg are the best choices!


Thankfully earlier this year USDA discontinued their pyramid and instead introduced MyPlate to the world (fig. 2). The response has been once again highly critical. Whilst MyPlate prioritises fruit and veg and relegates dairy to a side dish it eliminates any mention of fats good or bad and still doesn’t discriminate between types of protein nor mentions that grains need to be whole!


An alternative version (fig. 3) produced by Harvard University’s School of Public Health resolves these issues and seems at the present time to accurately summarise the past ten years of accumulated evidence base for the relationship between nutrition health and weight management. (http://www.hsph.harvard.edu/nutritionsource).


The approach to healthy eating that figure 3 represents is a fairly radical departure from past practise in a variety of ways but is, at last, based on extremely sound scientific research. REPs is all about professionalism and professional standards in the fitness Industry. We have a responsibility to our clients to deliver evidence based practice not personal opinions and beliefs.


References Figure 3: Healthy eating plate from Harvard University 20


1. Dansinger ML, Gleason JA, Griffith JL, Selker HP, Schaefer EJ. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. Journal of the American Medical Association 2005;293:43–53 2. Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. Journal of the American Medical Association 2007;297:969-77 3. Sacks FM, Bray GA, Carey VJ, et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. New England Journal of Medicine 2009;360:859-873. 4. Thomas S L, Hyde J, Karunaratne,A. Kausman,R. A Komesaroff, A.P. ”They all work...when you stick to them”: A qualitative investigation of dieting, weight loss, and physical exercise, in obese individuals. Nutrition Journal 2008;7:34


The REPs Journal 2012;23(January):18-21


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