Diet & Weight Loss Archive

Nuts are a good source of plant fats and protein, but they are high in calories. It’s a good idea to limit nut consumption to 1 ounce per day.

Degree and duration of overweight were linked with an increased risk of several cancers among 74,000 participants in the Women’s Health Initiative.

Ask the doctor

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Q. I love dried fruit and thought it was healthy. But I hear that you gain a lot of weight eating dried fruit, which is not healthy. What's the truth?

A. The truth is that the actress and comedian Mae West was wrong when she allegedly said "Too much of a good thing ... can be wonderful!" Food contains calories, and eating too many calories-even of healthy foods-leads to weight gain. But there are healthy calories and unhealthy ("empty") calories, and fruit is a healthy source of calories. That's as true of dried fruit as fresh fruit.

The new Nutrition Facts labels will list “added sugars” in a serving of food. Until the labels appear, one should look for sugars such as dextrose and sucrose on a label’s list of ingredients.

Stick to fresh foods, and fill your salt allotment from healthy sources like whole-grain breads.

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As we reported in August 2016, the FDA is encouraging the food industry to cut back on added sodium in commercially processed and prepared food. It's a good reminder for all of us that too much salt in the diet is risky for health. How much is too much? "It's controversial, although I don't think anyone is in favor of unlimited salt intake," says Dr. Randall Zusman, a cardiologist with Harvard-affiliated Massachusetts General Hospital.

Salt risks

Common sources of sodium

A large international study published Aug. 20, 2016, in The Lancet suggests that an unhealthy body mass index increases the risk of early death.

Teens don’t exercise enough, and with a third of U.S. adults classified as obese, it’s important that exercise is encouraged in children and teens. Starting healthy habits when they’re young keeps kids healthy into adulthood. Studies show that obese adults rarely lose the weight, so it’s better to keep the weight off in the first place. A lot has to do with our biology but also our lifestyle, and we can change the latter. So let’s get our children and teens moving.

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Being overweight can lead to a host of health problems, from high blood pressure and heart disease to arthritis, gallstones, and sleep apnea. It can also contribute to foot problems in two ways.

First, excess weight contributes to the misery of common structural problems such as heel pain and arthritis. Any foot ailment is more painful the more weight you put on it. Second, excess pounds increase your chances of developing atherosclerosis, poor circulation, and diabetes — all of which can damage your feet.

Soups with healthy ingredients help boost your nutrition. But watch out for extra salt, sugar, fat, and calories.

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A bowl of soup is comforting and convenient. Make a big batch at home, and you'll have enough for extra meals. Stick to healthy ingredients, and it's an easy way to increase your intake of vegetables, protein, fiber, or even fruit. Maybe that's behind the popularity of soups, which are increasingly showing up as gourmet restaurant fare; in soup "bars" offering rotating varieties; at tiny take-out windows; and in grocery stores.

But this simple soul food has hidden risks. "You must be careful about the ingredients and what you pair with it," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

It appears that eating more saturated and trans fats is associated with earlier death, while eating more polyunsaturated and monounsaturated fats is associated with longer life.