America on the Move in Tennessee

Low Carb Diet Dangers

Fad diets offering short-term weight loss are raising long-term health risks. Reasons to steer clear:

* Diet rebound: dieters often regain lost weight and more.
* Free radical damage: metabolic imbalances from insulin shifts leave DNA more vulnerable to attack.
* Colorectal cancer risk: low fiber and high meat consumption may increase risk of colon cancer.
* Heart disease: higher saturated fat and cholesterol intake are associated with greater cardiovascular disease risk.
* Calcium depletion: improper protein intake can increase calcium excretion in the urine and may raise osteoporosis risk.
* Gout & kidney stones: excessive intake of protein can prompt over-production of uric acid that may lead to kidney stones and gout.
* Reduced antioxidants: lack of fruits and vegetables cheats the body of disease-fighting phytochemicals.
* Constipation: results from a low intake of dietary fiber.
* Diverticulitis: fibrous fruits, vegetables and whole grains protect against developing this intestinal disorder.
* Diminished athletic performance: depleted carbohydrate/glycogen stores in the liver and muscles can impair strength and endurance.
* Breath odor: bad breath and body odors results from low carb-induced ketosis, a condition that also includes weakness, nausea and dehydration.

Good Carbs/Bad Carbs

Not all carbs are created equal. Some are essential to health, while other offer little more than empty calories.

GOOD CARBS are rich in nutrients, low in calories, high in fiber, and are slowly broken down, leaving you feeling full longer. Examples: spinach, bananas, pineapple

BAD CARBS break down quickly, resulting in a spike in blood sugar that makes you hungry sooner. Examples: soda, donuts, white bread

Benefits Beyond Weight Loss

In addition to helping you stay slim, fruits and vegetables can also:
- fight disease
- boost mood levels
- preserve eyesight
- strengthen bones
- maintain regularity
- slow aging
- protect heart

Healthy Protein Alert

Today's fad diets also neglect to distinguish between healthy and unhealthy protein. Keep in mind:

* Dietary protein is metabolized into the building blocks of life, supporting such functions as muscle contractions, immune responses and tissue repair.

* Healthy sources of protein include: seafood, skinless poultry, non-fat dairy products, nuts, beans, tofu, and other soy-based foods.

* Protein requirements per day:
-Children 4-8: 10g
- Children 9-13: 34g
- Women: 46g
- Men: 56g

*Taken from the Dole Nutrition Institute
One Dole Drive, Westlake Village, CA 91362
www.dolenutrition.com