Consumer Tips

January 24, 2009
To lose fat and decrease muscle loss, increase your protein intake during dieting.
Protein is a crucial part of a sound diet
February 1, 2009
Getting plenty of good sleep may be the first step to eating and exercising better. This is especially important before starting a new exercise program.
More sleep could help control weight
February 22, 2009
Weight control is often an issue of portion control. The larger the food portion, the more we tend to eat. During the past few decades, the average American body weight has increased right along with package and serving sizes.
Big servings lead unwary to overeat
March 24, 2009
Researchers estimate that about 5 percent of obese people can blame their condition completely on genetics. Those with purely "genetic obesity" will be overly fat even with eating and exercise habits that would prevent obesity in most people.
Can you blame your genes for tight jeans?
April 9, 2009
Successful weight loss equals fat loss. Weight loss that is mostly from body water and muscle mass will only be temporary. Regular physically activity that includes both strength training and endurance exercises helps to promote fat loss - weight loss that lasts!
Resolved: Keep sanity in diet plan
April 12, 2009
The gallbladder could be considered a “use it or lose it” organ. If the flow of bile slows down, gallstones are more likely to form. Fasting and extreme diets can slow down the gallbladder and increase the risk of gallstone formation and possibly the need for gallbladder surgery.
Painful stones gall many U.S. adults
April 22, 2009
To help weight loss be fat loss, cut down on foods high in fat, sugar, and starch. Protein needs actually increase during weight loss, so maintain an adequate intake of high protein foods.
Careful diet plan sheds fat
May 7, 2009
Both too little and too much carbohydrate can complicate weight management. Eating a moderately low-calorie diet with adequate carbohydrate and protein promotes fat loss, inhibits lean tissue loss and will help to maintain a lower body weight over time.
Too much carb cutting affects your brain
June 14, 2009
If you want to lose fat, rapid weight loss is not for you. Quick fat loss is impossible. One pound of body fat contains about 3,500 calories. Consequently, a 200-pound person needs to run about 24 miles to expend enough calories to lose a pound of fat tissue.
Slow fat loss key to lasting weight loss
June 16, 2009
About 70 genes are known to control metabolic links associated with obesity. Consequently, the causes and treatments of obesity can vary greatly from one person to another.
Can you blame your genes for tight jeans?
June 18, 2009
The "Health at Every Size" movement emphasizes a focus on health and fitness rather than on diets and seeking an "ideal" body weight. Growing evidence indicates that this approach likely benefits long term health more than a focus on weight loss.
Overall health more critical than body size
June 19, 2009
Research shows a relationship between increased dietary calcium and lower body fat in both adults and children. Although this concept is still being explored, it provides another reason to include calcium rich foods in your diet.
Calcium can help kids cut body fat
June 26, 2009
The fast food industry is often blamed for the "obesity epidemic" since fast foods provide such an easy way to consume calories. However, it is just as sensible to blame cars, TVs, computers, and video games that have reduced calorie needs by making us more sedentary.
If you're fat, you can either jog or sue
June 30, 2009
Pervasive media images of extremely muscular and attractive men may be at the root of what is called reverse anorexia, muscle dysmorphia, big syndrome, and the Adonis Complex. This dissatisfaction with body image can lead to habits detrimental to health.
Size does matter to too many men
July 2, 2009
Most everyone has heard about the "5-A-Day" fruits and vegetables campaign. But, there also is a 3-A-Day campaign. It recommends consuming 3 servings of milk, yogurt, or cheese a day to support bone health.
3-A-Day plan aims to boost calcium intake
July 3, 2009
New research on eating disorders like anorexia nervosa indicates that the associated psychological problems are caused by malnutrition and therefore a focus on re-learning how to eat is a more effective treatment than a focus on psychological therapy.
Normalizing nutrition eases eating disorders
July 7, 2009
The U.S. Food and Drug Administration recently found more than 70 weight loss products that contained dangerous and illegal drugs. For brand name details, visit www.fda.gov and search for "weight loss pills."
FDA finding dangerous diet products
July 10, 2009
Low calorie diets for weight loss often reduce nutrient intake along with calories. To stay healthy, it is important to maintain adequate intake of essential nutrients. In fact, protein needs actually increase during weight loss.
Balance your calorie checkbook
July 13, 2009
Too often dieters cut the protein in order to cut calories. Did you know that protein needs increase during low calorie dieting?
Protein is crucial part of a sound diet
July 17, 2009
Although too little physical activity promotes the development of obesity, research also indicates that getting too little good quality sleep may contribute to weight gain and obesity.
More sleep could help control weight
July 20, 2009
Changes in food portions provided in market packaging or fast food servings have altered our recognition of a lot more calories. For example, today’s wraps are equivalent to 2 tortillas or 3 or 4 slices of bread and a large “mega-muffin” is similar to 4 muffins from 30 years ago.
Big servings lead unwary to overeat
August 8, 2009
Can you be fat and fit? Yes! Of course, there are limits, but fit overweight people can have a lower risk of chronic disease than their thin sedentary counterparts. Regular physical activity helps the body gravitate to its unique genetically determined optimal weight.
Worry about fitness, not fat
August 18, 2009
It is easy to become dehydrated before you realize it, especially in hot weather. To help prevent problems such as urinary tract infections and kidney stones, drink fluids before you become thirsty.
Make sure you consume enough water
August 22, 2009
Over the past few decades, portion sizes both at home and in restaurants have increased substantially. Maintaining a healthy weight doesn't necessarily mean eliminating favorite foods, but rather making sure that the portion size is appropriate.
Big servings lead unwary to overeat
August 23, 2009
If you are concerned about your weight and your job keeps you sedentary, find ways to make as many small extra movements as possible throughout the day. Even simple fidgeting can add up to more calories burned each day. Using the staircase is another great way to add a little exercise to your day.
Fit in fidgeting if you can't get exercise time
September 3, 2009
When cutting calories for weight loss, it is important to consume a moderate amount of carbohydrate-containing foods along with adequate protein. Reasonable amounts of these calorie sources help to minimize the loss of metabolically active muscle tissue and maximize the loss of fat.
Too much carb cutting affects your brain
September 9, 2009
Research suggests that when people abruptly stop an established exercise program, they are likely to experience a rapid gain in body fat. However, just maintaining a reduced level of exercise generally prevents fat gain.
Abrupt decline in exercise shows up in body fat gain
September 15, 2009
If you need to cut calories in your diet, mainly cut the fat calories, keep protein intake adequate and consider a multivitamin/mineral supplement to assure adequate calcium and vitamin D.
Bone mass at risk during weight loss
September 20, 2009
Healthy weight loss is fat loss. Losing a pound of fat tissue requires eating about 3500 calories less than your body uses. This is why it takes time to lose fat and why quick weight loss is not healthy fat loss.
Focus on muscle, fat—not weight
September 24, 2009
A body shaped more like an apple than a pear has increased health risks. Adequate sleep, exercise, relaxation and a balanced diet all help the body to lose belly fat and "morph" into the preferred fruit shape.
Fat that lies beneath carries more risk
September 26, 2009
Studies of people over the age of 75 years report that the heaviest individuals have the lowest risk of death. Consequently, it is not wise to attempt significant weight loss after the age of 75 without medical supervision.
Age exerts major effect on healthy body weight
September 28, 2009
Focusing on health and fitness rather than on dieting and achieving an "ideal" body weight helps to prevent food obsessions and an overly self-conscious attitude.
Overall health more critical than body size
September 29, 2009
Children should be strongly encouraged to consume calcium-rich foods not only for bone health, but also because adequate calcium intake is associated with lower body fat.
Calcium can help kids cut body fat
October 1, 2009
Mental functions can be noticeably affected by inadequate nutrition. Good nutrition is the first step to a healthy mind and an active memory.
Feed your brain for best performance
October 2, 2009
Medications that decrease stomach acid also increase the risk of vitamin B-12 deficiency. People taking medications for GERD or "heartburn" should also take a supplemental source of vitamin B-12.
Pills take aim at heartburn's chronic pain
October 5, 2009
Research shows that mental and physical performance declines rapidly without breakfast. Any food is better than nothing, but for optimal performance a breakfast should provide a balanced mixture of energy-containing nutrients.
Premium breakfast fuels a better day
October 14, 2009
Research on children indicates that inadequate sleep is strongly and consistently associated with concurrent and future obesity. Getting adequate sleep may be the first step to eating and exercising better.
More sleep could help control weight
October 15, 2009
Losing weight too quickly can cause muscle loss. This lowers calorie needs and makes it more difficult to maintain that lower weight. Moderate calorie-cutting along with an exercise program increases your odds of long-term success.
Slow fat loss key to lasting weight loss
October 19, 2009
People want quick weight loss, but losing fat is a slow process. Preying on the quick loss desire, some non-prescription weight loss products have been identified to contain dangerous and illegal pharmaceutical ingredients. Unfortunately, unwary users of these products put their health at risk.
FDA finding dangerous diet products
October 26, 2009
Body dissatisfaction can cause abuse of performance-enhancing substances and excessive use of dietary supplements. Remember, excessive nutrient intake may be as harmful as inadequate intake.
Size does matter to too many men
November 8, 2009
Dietary supplements claiming to take the place of nutrients can be dangerous to the consumer. This is especially true for steroid containing products that claim to accelerate weight loss or muscle gain.
Law shields consumers from dodgy products
November 14, 2009
For a successful weight loss plan of action, be sure to establish good sleep patterns. Research suggests that inadequate sleep may negatively influence weight by affecting appetite and decreasing effort during physical activity.
More sleep could help control weight
November 30, 2009
Strangely enough, there are trillions of bacterial organisms living in the lower part of the human intestine. A balanced diet helps this "microbiota" protect us against infections, the some cancers, and possibly even the development of obesity.
Useful bacteria build intestine’s fortitude
December 4, 2009
Short term memory problems can be an early sign of Alzheimer's disease. Similar memory problems can be caused by vitamin B-12 deficiency due to age-related decline in absorption of the vitamin.
Remember B-12 for healthy aging
December 14, 2009
Although Santa may look fat, he is actually very fit. His work requires a great deal of physical activity and this decreases his risk for disease below the risk for a sedentary thin person.
Santa might be fat, but he's still fit
December 16, 2009
Trying to avoid packing on extra pounds over the holidays? The calories in alcoholic beverages can add up quickly without notice - another reason to drink moderately.
Alcohol adds to holiday weight gain
December 18, 2009
The average American body weight has increased right along with package and serving sizes. If you are concerned about your weight, remember that weight control is often an issue of portion control.
Big servings lead unwary to overeat
December 20, 2009
Rapid weight loss, fasting, and diets extremely low in fat can increase the risk of gallstone disease. Protecting the gallbladder is another reason to lose weight gradually.
Painful stones gall many U.S. adults
December 21, 2009
For longterm health, focus on developing fitness rather an "ideal" body weight. Your ideal body weight is the weight at which you function best mentally and physically.
Overall health more critical than body size
December 25, 2009
Santa is a big man, but he is not overly fat. His very active job keeps him more fit than fat.
Santa is larger than life but his job keeps him fit
January 1, 2010
If you are making New Year resolutions for weight loss, remember that the three most important words in nutrition are variety, balance, and moderation. Avoid extreme changes for long-term success.
Variety, balance and moderation still outweigh any fad
January 2, 2010
Consuming too little or too much carbohydrate can complicate weight loss. Eating a moderately low-calorie diet with adequate carbohydrate and protein promotes fat loss, inhibits lean tissue loss and will help to lower weight over time.
Too much carb cutting affects your brain
January 4, 2010
If past New Year’s resolutions to lose weight were short-lived, try changing the resolution to seeking health and fitness and let your body gradually find the weight that is ideal for you.
Overall health more critical than body size
January 7, 2010
To burn more calories - simply stand up. Standing uses twice as many calories per minute as sitting and walking briskly expends about 4 times the calories.
Too bad we can't put exercise in a pill
January 8, 2010
Research shows that individuals deprived of sleep tend to consume more calories primarily from snacks with higher carbohydrate content. So don't forget your beauty sleep.
More sleep could help control weight
January 13, 2010
If you recently started exercising and haven't noticed any weight loss, remember that you are likely building muscle and losing fat. Changes in inches can occur before pounds. So, step away from the scale!
Exercise program can result in quick weight gain
January 16, 2010
Too often when a person plans to get into shape, they forget that getting plenty of good sleep may be the first step to eating and exercising better.
More sleep could help control weight
January 20, 2010
Weight loss can cause bone loss. To protect your bones during weight loss, remember to include good food sources of protein and calcium.
Bone mass at risk during weight loss
January 21, 2010
Brazil nuts are an excellent source of selenium. However, moderation is the key since only five nuts a day can contain more selenium than the tolerable upper intake level established by the Institute of Medicine.
The dark side of healthful 'superfoods'
February 1, 2010
Research indicates that getting plenty of good sleep is an important component of a weight control program. Adequate sleep is especially important when starting a new exercise program.
More sleep could help control weight
February 8, 2010
To build or maintain muscles requires fueling the body. Especially for seniors, it is important to meet calorie needs and consume adequate nutrients, including dietary protein.
Nutritional requirements more complex for seniors
February 22, 2010
It is possible to be a normal weight and be too fat at the same time. Researchers call this “normal weight obesity” and find that it carries the same health risks as obesity.
'Skinny fat' label shows the vagaries of obesity
February 26, 2010
When food portion sizes are large, people tend to eliminate healthful foods to lower calories. Research has shown that including lower calorie foods that are nutrient dense such as fruits, vegetables, and soups can help to maintain satiety while cutting calories.
How to Avoid Portion Size Pitfalls to Help Manage Your Weight
March 18, 2010
During weight loss, it is important to maintain a healthy intake of protein. When calories drop below daily needs, protein needs actually go up. Depending on a person's usual eating style, this could mean an increase or a decrease in protein intake.
Put focus on fitness, not weight loss
March 25, 2010
Can you blame your genes for your tight jeans? Maybe. Many genetic factors are associated with obesity. Researchers estimate that about 5 percent of obese people are purely "genetically obese," making it virtually impossible to have a normal body weight.
Can you blame your genes for tight jeans?
March 28, 2010
Often people believe that eating meat leads to obesity problems. However, this belief is contradicted by researchers finding that many overweight and obese people are iron deficient. Consequently, foods rich in iron, like beef and chicken thigh, may prove to be beneficial in weight management.
Lean red meat best source of iron in food
March 31, 2010
Bariatric surgery is becoming more common as a treatment for obesity. For those who opt for this treatment, it will become especially challenging to meet essential nutrient needs with more limited food intake. Dietary supplements will become essential.
Weight-loss surgery comes with risks
April 3, 2010
Supersizing low-energy-dense foods like salads and lower fat soups is a great way to control hunger while restricting energy intake. Salads and soups also provide important essential nutrients.
Big servings lead unwary to overeat
April 11, 2010
Research indicates that a complex dance among genetics, diet, and physical activity determines our body weight. During the teenage years, at least 60 minutes of exercise per day may be the best way to blunt the genetic predisposition to storing extra body fat.
Exercise helps even if genes foster obesity
April 18, 2010
When calorie intake is reduced for weight loss, protein needs actually increase. Consequently, when dieting, cut back on foods that are high in fat, sugar, and starch.
Careful diet plan sheds fat
April 22, 2010
Researchers have identified genes that strongly predispose people to obesity. For teenagers with a genetic predisposition to obesity, daily exercise of 60 minutes or more can help them avoid obesity.
Exercise helps even if genes foster obesity
April 24, 2010
Studies show that consumers have difficulty self-regulating the consumption of large portion sizes. Buying food in smaller packages may cost more but can help to prevent adding inches to your waist.
Big servings lead unwary to overeat
May 19, 2010
Summertime often triggers dieting. Healthy weight loss is fat loss. Exercise required for building muscle must be supported by adequate nutrition - not just "rabbit food."
Focus on muscle, fat—not weight
May 22, 2010
Eating disorders can develop from excessive dieting, binge eating, and inappropriate weight loss techniques. Research shows that teasing young family members about their weight can trigger these behaviors.
Criticism may trigger eating disorders
June 3, 2010
During the past few decades, the opportunities have increased to consume larger portions of high calorie foods and to be more sedentary. Maintaining a healthy weight requires both decreasing food portion sizes and increasing physical activity.
Physical Activity and the Health of Young People
June 23, 2010
Rapid weight loss increases the risk for accelerated bone loss and developing osteoporosis. Gradually building fitness and eating a balanced diet is more likely to result in long term success. "Slow and steady wins the race."
Bone mass at risk during weight loss
July 3, 2010
For those who are severely obese, bariatric surgery may be an effective treatment. However, the list of possible bariatric surgery side effects is extensive and individuals run the risk of many nutrient deficiencies if their food and supplement intake is not managed carefully.
Weight-loss surgery comes with risks
July 5, 2010
Strength training becomes particularly important as a person ages. Building or maintaining muscle mass helps to prevent the typical decline in strength and calorie needs that occurs with age.
Lift weights to live longer, live stronger
July 6, 2010
Frequent, vigorous exercise during the child and adolescent years is becoming recognized as the most effective way to prevent chronic health conditions that develop during the adult years.
Active kids avoid later health woes
July 10, 2010
The fat soluble vitamins (A, D, E, and K) naturally accumulate in body fat cells. This appears to increase the need for these vitamins in people who have higher amounts of body fat.
Overweight people need fat-soluble vitamins
July 12, 2010
Decreasing a person's calorie intake by 300 to 400 calories per day below their calorie requirement can increase protein needs by at least 25 percent. Consequently, weight-loss diets that lower protein too much can be counter-productive.
Cut calories and add exercise to lose fat, not muscle
July 25, 2010
Weight-loss surgery can make it very difficult to meet essential nutrient needs. Although this may not always cause obvious health problems, it can result in serious birth defects if a woman becomes pregnant while deficient in a nutrient.
Study cautions women who have weight-loss surgery
July 29, 2010
Excess abdominal fat stored internally (also called visceral fat) is associated with increased risk of developing cardiovascular disease and diabetes. Fortunately, daily exercise helps to reduce this specific type of risky body fat.
Fat that lies beneath carries more risk
July 30, 2010
One way to control calories without triggering hunger is to decrease portion size and mostly choose lower calorie options among your favorite foods.
Big servings lead unwary to overeat
August 2, 2010
Dehydration can lead to overly low blood pressure and impair both brain function and balance. Drinking enough fluid can especially help older people avoid falls due to dizziness or disorientation.
Lower risk of falling with good nutrition
August 5, 2010
Recent analysis of national eating patterns found that choline intakes of older children and adults are far below the "Adequate Intake" recommendation. Since eggs and meat are the richest food sources of this nutrient, limiting these foods also reduces choline intake.
Little-noticed choline plays essential role
August 6, 2010
Many studies indicate that exercise is more effective at preventing weight gain than it is at producing weight loss. However, exercise is very beneficial for everyone. Being overweight and fit appears to carry lower health risk than being thin and sedentary.
Worry about fitness, not fat
August 17, 2010
Low blood levels of vitamin D are more common in obese individuals. This fat soluble vitamin accumulates in fat cells and may be less available to meet the body's needs. Consequently, obese individuals appear to require more vitamin D than their leaner friends.
Overweight people need fat-soluble vitamins
August 18, 2010
Too little good sleep can affect the balance and function of several hormones in ways that stimulate appetite, trigger cravings and affect the regulation of blood sugar in the body. This may be why inadequate sleep is associated with weight gain and diabetes.
Getting good night's sleep can ease health ailments
August 31, 2010
Does your job keep you too sedentary? Find ways to make many small extra movements throughout the day. Even simple fidgeting can add up to many extra calories burned.
Fit in fidgeting if you can't get exercise time
September 3, 2010
Body Mass Index, or BMI, is often used to assess a person’s fatness. However, it is a rather inaccurate estimate of an individual’s body fat. Decisions about the need to lose weight should not be based on BMI alone.
Weight Index Doesn’t Tell the Whole Truth
September 6, 2010
Both low carbohydrate/high fat and low fat/high carbohydrate diets have been shown to promote weight loss when calories are controlled. However, some research indicates that high fat diets may adversely affect the flexibility of arteries.
Here's the skinny on cutting fat, carbs