Moderators: JeffN, carolve, Heather McDougall
Jaggu wrote:When you replace equivalent calories of almond or Cashew by sweet potato, don't know how the overall fat % goes up( I know how but doesn't make sense).
Jaggu wrote:That's why wouldn't % of fat as a daily calorie requirement be a better indication whether diet is better or worse?
Purdy wrote:Your examples use 4 ounces.
My understanding is that a full cup of "pieces & halves" mixture of walnuts for example is about 4 ounces wt.
Purdy wrote:Now from what I've seen, regarding walnuts, most people are only suggesting a quarter cup, or about 1 ounce.
I know if I'm aiming for 1 ounce (1/4 cup) I may often use 1/3 (cup) or even a bit more, but never close to a full 4 ounces (1.0 cup)
Seems like a unfair comparison. Obviously a full cup measurement (4 ounce wt) of walnuts would be excessive.
Am I mixing up fluid ounce cup measurements and net wt ounces measurements?.
Purdy wrote:BTW in the 1949 Okinawan diet, what was their use of fish?
JeffN wrote:It included:
8 Cups Sweet Potato
1 Cup Cooked Collard
1 Cup Cooked Kale
1 Cup Adzuki Beans
1/2 Cup Blueberries
1/2 Cup Mango
1 oz Nut/Seeds (4 tsp flax/1 tsp brazil/1tsp sunflower)
At 2000 calories it surpasses every single vitamin, mineral, carotenoid, etc known that we have a DRI/RDA for except for B12. It is 8% fat.
In Health
Jeff Novick, MS, RD
Jaggu wrote:Doesn't McD diet caution against using nuts and seeds as they are high in fat, calorie dense food, weight gain etc ?
Jaggu wrote:Was wondering how the vitamin, mineral, nutrition balance would look like without nuts/seeds if that is(nuts and seeds) not encouraged.
Jaggu wrote: If McD/Novick diet is OK with nuts and seeds, then how can the 10% fat from calories be maintained. In your example, I know it is 8 % ,
Jaggu wrote: but real world is different and we have to leave some room for today's reality in which every food is processed in some ways. For e.g. most breads will have some amount of oil
JeffN wrote:
My own personal experience over the last decade is that many people are either being told or perceiving they are being told, that they should include a "good sized" handful everyday. A good sized handful is at least 1/2 cup, which as you can see can be 2.5 to 3 oz or more. This is above the national recommendations. Some have come to me and are consuming closer to a cup a day based on what they are hearing or being recommended
Sorry for the misunderstanding.
So, which do you think is the healthiest of the diets above?
In Health
Jeff Novick, MS, RD
(PS, If I redo the above comparisons and add in only 2 oz, which do you think would be better?)
Purdy wrote:Well, in the choices above I'd say your original diet, the first one listed, is the best.
Purdy wrote: I do know that even I am probably exceeding my true 1 ounce portion when I eat my walnuts.
Purdy wrote:I'm going to have to re-evaluate my methods. Sometimes because of the bulky nature of walnuts I look at 1/4 cup and say to myself that I'm just making up for the empty spaces between walnuts when I use 1/3 or more in my meal. Perhaps I should invest in a small scale to be more accurate. Tonight I'll pour out 4 typical servings and see how much it fills up a normal measuring cup. Keep myself honest. Now I have zero weight problem but I don't want to be actually eating 1/2 cup of walnuts when I'm thinking or fooling myself about it being only 1/4 cup.
Purdy wrote:More interesting was your link to the 1950 Okinawan diet.
Thats got me interested in sweet potatoes as opposed to true yams etc.
Next visit to my Asian produce store I'm gonna look at their selection of sweet potatoes. Seems the Okinawan sweet potatoes turn purple inside when cooked.
Always looking for another healthy carb to alternate with my regular whole wheat pasta (rotelle) and my whole wheat cous cous. As well as some Butternut squash.
I'm simply amazed how much of their caloric intake came from sweet potatoes compared to rice.
Purdy wrote: And while using 4 ounces as an example is a bit overboard,.
JeffN wrote:
At 2000 calories it surpasses every single vitamin, mineral, carotenoid, etc known that we have a DRI/RDA for except for B12. It is 8% fat.
Quiet Heather wrote:Not to mention that the omega 6 to omega 3 ratio in the first diet is much better than in any of the other examples. Isn't a 2:1 ratio ideal? I've read that the SAD diet is closer to 15:1 or even 20:1, is that correct?
Users browsing this forum: No registered users and 1 guest