If there is any truth in the expression, “you are what you eat,” then Americans are at risk of becoming “SOFAS”—an acronym for solid fats and added sugars. SOFAS, which should account for a small percentage of our overall calorie intake, are becoming a growing part of our diets. This is not only expanding our waistlines, its leaving us deficient in many nutrients essential for good health.

SOFAS: No bang for the buck

Based on our age, gender and amount of physical activity, we all have a certain amount of calories we can “spend” in a day in order to “purchase” the fuel (carbohydrates, fats and proteins) and essential nutrients we need to maintain a normal weight and good overall health. SOFAS are often called “empty” calories as they “cost” you calories but provide very little nutritional value in return.

The goal for healthy living is to limit the amount of calories from SOFAS to about 5-15% of total calories. For the average adult consuming 2,000 calories a day, this is about 250 calories.

It’s important to note that the sugars we are referring to here are added sugars, not those sugars (aka carbohydrates) naturally present in foods. Also, the solid fats in SOFAS refer to fats that are solid at room temperature, not the healthy fats that are liquid at room temperature such as olive, fish, nut and most vegetable oils.

SOFAS on the Menu

As we mentioned in our previous post “How Much Sugar is Too Much?” fats and sugars are lurking in many foods—both homemade and packaged foods. So it’s no surprise that SOFAS are a big problem.

According to the ongoing “What We Eat in America” study, most Americans are way over the recommended limits for SOFAS. In their analysis of the eating habits of more than 5,000 adults, researchers found that men aged 20 and older consumed 923 calories per day—about two to three times their recommended limit. Women of the same age racked up 624 calories per day or about two to four times their recommended limit for SOFAS.

They also reported that snacks alone provide about one-third (32% for women and 31% for men) of all “empty calories” from SOFAS. This is not surprising as market research indicates the number of people who say they have a snack at least twice a day is up 23 percentage points in just two years, from 25% in 2010 to 48% in 2012.

Overfed and Undernourished

This overconsumption of empty calories has left Americans as a whole overweight but undernourished. Nationwide dietary surveys have found that many of us are lacking in several key nutrients necessary for basic physiological functions and to prevent chronic illness. These nutrients include: Vitamins A, C, D, E, K as well as calcium, magnesium, and potassium.

By reducing SOFAS and eating more nutritious food options, we have an opportunity to keep our weight in check, improve our overall nutritional status and curb the rates of heart disease, diabetes and cancer.

Tips for reducing SOFAS:

• You don’t have to eliminate all indulgences like ice cream, candy, cakes, cookies and sodas--just limit them to once a week or special occasions.
• Choose nutrient dense snacks such as whole fruit, vegetables, non-fat dairy, nuts and trail mix.
• Cut or limit solid fats found in butter, lard, shortening, stick margarine and sausage or other fatty meats. In many recipes, canola or olive oil can be used instead of solid fats.
• Have a sweet tooth? Rather than reaching for a cupcake or candy bar, keep fresh, whole fruit on hand. To help keep blood sugar levels balanced eat fruit with a meal or snack that contains protein. For example, add fresh berries to plain yogurt. Or have a tablespoon of peanut butter with apple slices.
• Keep a stash of healthy snacks at home, at the office, in the car or on your person. This will keep you from being tempted by less healthier options.

Sources:

Food Navigator

Mayo Clinic

The Journal of Nutrition

Visceral fat, commonly known as “belly fat” is not like the ordinary fat that most people think of—the kind you can pinch. Unlike fat that lies just beneath the skin, called subcutaneous fat, visceral fat lies deep in our midsection surrounding vital organs, and is far more dangerous. Largely caused by a poor diet and insufficient exercise, excess belly fat has been linked to high blood pressure, diabetes, heart disease, some cancers, and fatty liver disease. All of which can take years off your life.

So, how do you know if you have too much belly fat? You can start with a body mass index (BMI) chart/calculator, but your height to waist ratio is a better indicator of belly fat. Divide your height (in inches) by half. Then measure your waist at the belly button. Your waist measurement should be no more than half your height. This formula works for adults and children of both genders.

If the math doesn’t work out in your favor, some simple lifestyle changes can help you shrink your waistline:

• Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping you reduce belly fat.
• Increase Fiber Intake -- Researchers have found that increasing daily fiber intakes by 10 grams reduced visceral fat by 3.7%
• Exercise – Moderate exercise for 30 minutes, two to four times a week, can decrease belly fat by 7.4 % according to one study. Another study found that a combination of aerobic and resistance exercises may provide the best reduction in visceral fat. (By the way, ab crunches will not reduce belly fat if you need to lose weight. If your abdominal muscles aren't covered with excess fat, strengthening them can help you look tighter and thinner. But spot exercises won't banish belly fat.)
• Limit “White Foods” -- Avoid simple carbohydrates, often called “white foods” such as sugar, potatoes, rice, pasta and white bread. This includes sugary beverages like sodas and fruit-flavored drinks and sugar laden snacks and desserts such as candy, cakes, pies and other sweets. Complex carbohydrates such as beans and whole grain breads and pastas are better choices as they metabolize more slowly. Penn State Researchers reported that eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores.
• Avoid saturated fats found in meat and dairy products like cheese. Researchers at Johns Hopkins found that people who ate 30% or more of their calories from saturated fats were most likely to have measureable visceral fat. Instead choose fish, poultry (without the skin) and lean cuts of meat and no-fat or low-fat dairy products.
• Limit consumption of alcohol.

There is a silver lining when it comes to belly fat. Ninety-nine percent of people who lose weight will lose it in the abdominal region before anywhere else -- and will lose proportionately more weight from the upper body. To better understand the role belly fat plays in your health, watch this informative video from Dr. Oz.

Video:

Sources:

WebMD

Wake Forest Medical Center

In more than one of my many blog posts devoted the benefits of making lifestyle changes for your good health, I've discussed being a card-carrying member of Weight Watchers and my slow but steady success with working the program.

For folks like me and my wife who need support and structure to help them make lasting lifestyle changes, Weight Watchers has been a godsend. It isn't the only way to do lose weight safely and sanely by a long shot, but it's one that's worked well for us.

That said, there's been a good deal of concern expressed by my fellow Weight Watchers after the company recently launched its PointsPlus program, reconfiguring its tried-and-true Points plan. One huge difference between the past and present plans for members: The "slide rule" folks had used for so long to calculate point values for foods -- a measurement of fats, calories and dietary fiber that most Weight Watchers veterans could do easily in the heads -- was significantly altered to emphasize carbohydrates and protein in addition to fats and fiber, but not calories.

Believe me, the simplicity of the former Points program was easy and addictive, but as Weight Watchers CEO David Kirchhoff smartly points out, it didn't discriminate nearly as well for foods with empty calories. For example, blurring the reality of "the best choice" between an apple or a tiny bag of cookies with the same amount of calories as that piece of fruit (but the latter containing more carbs and being processed to the hilt) was a problem. This may partly explain why fruits have zero points values in the new PointsPlus program.

While some experts say trading cookies for fruit -- one sweet thing for another -- isn't so great, excess carbs are a big problem. In fact, in the minds of a growing number of nutritional experts, we should be paying closer attention on cutting down on carbs that put a greater strain on the pancreas and our ability to produce insulin than fats.

The real challenge is to eat the right amounts and combinations of foods, plus getting enough exercise, can be tough. Because the human body is very much a living, breathing and unique chemistry experiment, specific combinations that work for some people don't do the trick for others. A healthy balance in all things, however, usually makes the biggest difference. And, I believe the PointPlus program represents a great step in that direction.

Washington Post December 21, 2010

Los Angeles Times December 20, 2010

USA Today December 13, 2010