The New American Diet Resources and Money-Saver’s Guide
Where to find the best, cheapest, healthiest foods on the planet
Changing how you eat to reduce your exposure to obesogens—by including more grass-fed meats, environmentally sustainable fish, and pesticide-free produce—may seem like a diffcult and expensive notion. It’s not. In fact, quite the opposite.
Eating food and drinking beverages that are lower in obesogens takes a little bit of forethought, but a few simple steps will save you money, stress, and, most important of all, pounds. It will protect you, your family, and generations to
come from obesity and disease. And it will make a positive impact on your mood and brain function.
How to Eat Local
Start simple
Begin by eating one meal a week made from all local ingredients. Switch to local cider instead of Florida orange juice (unless you live in Florida). Step up your effort during peak growing season, when local food will be more abundant. In most places, that’s late summer and early fall. Freeze fruits and vegetables you’ve bought in season so you can enjoy their health benefits year-round.
Join a farm
For an annual fee that’s a fraction of your grocery budget, you can become a member of a local community supported agriculture (CSA) farm. It will deliver a selection of fresh goodies every week. Some CSAs offer meat and flowers as well as produce. localharvest.org/csa
Shop at farmers’ markets
They’re the best source for local food, and the U.S. now has more than 4,000 of them. ams.usda.gov/farmers markets/ map.htm
Eat green when you eat out
Visit eatwellguide.org to find restaurants serving local, sustainable, organic foods on the road. It even has a trip planner!
How to Find Grass-fed Beef at a Grocery Store Near You
To find grass-fed beef close to home, go to eatwild.com for a state-by-state directory. And look for these brands in a grocery store near you.
Panorama Meats
One of the largest producers of grass-fed beef in the country, Panorama Meats is a consortium of ranchers who distribute to Trader Joe’s and Whole Foods throughout the West. They pasture-raise primarily Black Angus and Red Angus cattle. panoramameats.com
Country Natural Beef
More than 100 ranches make up Country Natural Beef, and collectively, they let their cattle—British breeds, Hereford, and Angus—graze on more than 4 million acres. You can find their ranch families’ range-raised beef in stores such as Thriftway, PCC Natural Market, and New Season Markets in 11 states in the West, Midwest, and South. countrynaturalbeef.com
Tallgrass Beef
Scientists at Tallgrass use ultrasound technology to see inside cattle, which, amazingly, allows them to detect the amount of marbling in the animals’ muscles. Based in Kansas, the company distributes throughout the Midwest, East Coast, and Southeast. tallgrassbeef.com
Niman Ranch
This network of more than 600 independent farmers and ranchers is probably the easiest to find nationally, as the brand is sold in more than 800 stores and served in approximately 5,000 restaurants. Its free-range pork is served at the fast-food chain Chipotle Mexican Grill. nimanranch.com
Pacific Village
The ranchers behind Pacific Village used to feed their cattle grain and send them to feedlots…until an Argentinean exchange student inspired them to raise their cattle entirely on grass instead. Since 2002, Pacific Village has teamed with New Seasons, a Northwest natural-food store, to bring grassfinished beef to market. newseasonsmarket.com
How to Improve Your Diet While Saving Cash and Time
Buy direct
The number of community supported agriculture farms (CSAs) offering individual food subscriptions has grown from roughly 600 in the 1990s to more than 2,200 today. A typical CSA charges $400 to $600 for up to 6 months of freshly harvested fruits, vegetables, herbs, flowers, and even meat. A farm called 2Silos near Columbus, Ohio, offers a protein share: A typical month’s bounty, for $60, might include 10 pounds of meat, including grass-fed steaks, breakfast sausage, free-range chicken, and lamb roast, plus two dozen eggs and extras such as soup bones and organ meats. The DeBerry Farm in Oakland, Maryland, offers a box of vegetables, herbs, berries, and melons for about $20 a week. Some deliver, while others drop boxes at a central location. Either way, you avoid the shopping-cart derby. According to the Bureau of Labor Statistics, the average American family of four spends about $2,100 a year on meat and vegetables. That makes the annual $1,700 a year a hypothetical family would spend at 2Silos and DeBerry look like a pretty good deal. To find a CSA, go to localharvest.org. The site also has a directory of more than 9,000 farms that offer provisions ranging from honey and cheese to whole pigs.
Make it automatic
Set up a shopping list at a site such as peapod.com or fresh direct.com in the East, or winderfarms.com in the West, and you can do a week’s shopping in minutes and have the goods delivered. For nonperishable items, consider amazon.com, where signing up for regular deliveries will knock 15 percent off your bill.
Check the frozen-food aisle
While your instinct may be to buy fresh food, you can save time and boost the nutrition factor by heading to the freezer case. Sure, locally grown produce is the best bet in season, but the frozen version is often more nutritious off season, says Mary Beth Kavanagh, a nutrition instructor at Case Western Reserve University’s School of Medicine. Most frozen produce hits the deep freeze within hours of harvest. The “fresh” stuff flown in from Mexico, meanwhile, probably shed a trail of nutrients all the way to your kitchen table. A study published in the journal Food Chemistry found that the nutrient status of frozen peas, broccoli, carrots, and green beans was equal to that of supposedly fresh supermarket produce, while frozen spinach was nutritionally superior to its fresh counterpart. Bonus: Reaching into the freezer instead of driving to the store will save time. Plus, you’ll cut your vegetable bill in half by going with frozen. In a survey, we found that fresh broccoli, snap peas, squash, and green peppers ran $3 or more a pound, while the frozen versions were $1.50 or less a pound. To maximize your savings, look for bags of frozen vegetables, which tend to cost less than the boxed variety.
Plant a garden
The cheapest, most convenient, most obesogen-free source for healthful food is your own backyard. Even a little container garden can produce enough lettuce, tomatoes, and herbs for a summer’s worth of salads. And what’s healthier than knowing exactly where your food came from?
How to Pick the Best-Tasting, Most Nutritious Produce
Employ your senses
Look: Prime fruits and vegetables are often irregularly shaped and blemished. “Perfect” fruit is usually “pesticide-heavy” fruit. Touch: Heavy, sturdy fruits and vegetables with taut skin are freshest. Smell: Many fruits can be sniffed for ripeness. And shop seasonally; the foods are tastier and cheaper.
Artichokes
Seek out deep-green, heavy artichokes, with tightly closed
leaves that squeak when pinched together.
Peak: March to May
Storage: In the fridge, in a plastic bag, for up to 5 days
Asparagus
Buy vibrant green spears with tight, purple-tinged buds. Thin spears are sweet and tender.
Peak: February to June
Storage: Trim the woody ends. Stand the spears in a bit of water in a tall container; cover the tops with a plastic bag. Cook within a few days.
Avocados
Find firm ones with no sunken, mushy spots, and with a waxy rather than shiny appearance. Shake it—a rattle means the pit has pulled away from the flesh. Not good.
Peak: Year-round
Storage: To ripen, place in a paper bag and store at room temperature for 2 to 4 days. Add an apple to the bag to speed things up. Ripe ones can go in the fridge for up to 1 week.
Bell peppers
These should have lots of heft for their size, and brightly colored, wrinkle-free exteriors. The stems should be a lively green.
Peak: Year-round
Storage: Refrigerate in the crisper for up to 2 weeks.
Blueberries
You want plump, uniform, indigo berries with taut skin and a dull white frost.
Peak: May to October
Storage: Transfer them unwashed to an airtight container and refrigerate for 5 to 7 days.
Broccoli
Find rigid stems with tight floret clusters that are deep green or tinged purple. Pass on any with yellowing heads—they’ll be more bitter.
Peak: October to April
Storage: Refrigerate in a plastic bag for up to 1 week.
Button mushrooms
Find tightly closed, firm caps that aren’t slimy or riddled with dark, soft spots. Open caps with visible gills? Eat them soon.
Peak: September to March
Storage: Spread them on a flat surface, cover with a damp paper towel, and refrigerate for 3 to 5 days.
Eggplant
It should feel heavy and have tight, shiny skin. When pressed, you want springy, not spongy. The stem should be bright green.
Peak: August to September
Storage: Keep in a cool location (not the fridge) for up to 3 days. Eggplants are sensitive to the cold and don’t keep well.
Grapes
Find plump, wrinkle-free grapes that are firmly attached to the stems. A silvery white powder (“bloom”) means they’ll stay fresher longer. Green grapes with a yellowish hue are the sweetest.
Peak: May to October
Storage: Keep unwashed in a shallow bowl in the fridge for up to 1 week.
Green beans
Good beans have vibrant, smooth surfaces. The best are thin, young, and velvety, and snap when gently bent.
Peak: May to October
Storage: Refrigerate unwashed in an unsealed bag for up to 1 week.
Kiwis
A ripe kiwi will be slightly yielding to the touch. Avoid mushy or wrinkled ones with an “off” smell.
Peak: Year-round
Storage: Leave at room temperature to ripen. To quicken the process, place kiwis in a paper bag with an apple or a ripe banana. Once ripe, refrigerate in a plastic bag for up to a week.
Papayas
Look for papayas that are starting to turn yellow and yield a bit when lightly squeezed.
Peak: June to September
Storage: Once ripe, eat immediately or refrigerate for up to 3 days. Green papayas should be ripened at room temperature in a dark setting until yellow blotches appear.
Peaches
Good peaches have a fruity aroma and a yellow or warm cream background color, without green shoulders. They’re ready when they yield to gentle pressure on the seams.
Peak: May to October
Storage: Leave unripe ones out at room temperature. Ripe ones go in the fridge, but eat them within 2 to 3 days.
Pears
You want a pleasant fragrance and some softness at the stem end. Some brown discoloration is fine.
Peak: August to March
Storage: Ripen at room temperature in a loosely closed paper bag.
Pineapples
Look for vibrant green leaves, a bit of softness to the fruit, and a sweet fragrance at the stem end. Avoid spongy fruit.
Peak: March to July
Storage: If it’s unripe, keep it at room temperature for 3 to 4 days until it softens and gives off a pineapple aroma. Refrigerate for up to 5 days.
Raspberries
Plump, dry berries are best. Look for good shape and intense, uniform color.
Peak: May to September
Storage: Unwashed, in a single layer on a paper towel. Cover with a damp paper towel and refrigerate 2 to 3 days.
Romaine lettuce
Look for crisp leaves that are free of browning edges and rust spots.
Peak: Year-round
Storage: Refrigerate for 5 to 7 days in a plastic bag.
Strawberries
Seek out unblemished berries with a bright-red color extending to the stem, and a strong fruity smell. They’re neither hard nor mushy.
Peak: April to September
Storage: Place unwashed berries in a single layer on a paper towel in a covered container.
Tomatoes
Go for heavy ones with rich color and no wrinkles, cracks, bruises, or soft spots. They should have some give.
Peak: June to September
Storage: Never in the fridge; cold destroys their flavor and texture. Keep them out of direct sunlight for up to 1 week.
Watermelon
Pick it up; you want a dense melon that’s free of cuts and sunken areas. The rind should be dull, with a creamy-yellow underside. A slap produces a hollow thump.
Peak: June to August
Storage: Keep whole in the fridge for up to 1 week to prevent flesh from drying out and turning fibrous.
How to Grow Your Own Food When You Don’t Have a Yard
Vegetables have only three basic requirements: light, soil, and water. And they don’t have to be planted in the ground—they grow great in containers.'
Find the right spot
You have to start by finding a place for your pots that gets 6 to 8 hours of sunlight a day and has access to water. This could be the roof, window boxes, a patio, doorways, or a sidewalk. Even roof eaves (for hanging baskets) can house a few containers.
Choose your pots
In general, shallow-rooted plants (such as lettuce, spinach, radishes, and most herbs) need only 6 to 8 inches of soil depth to grow well, while deeper-rooted plants (such as tomatoes and squash) need 12 inches of soil. Terra-cotta pots, wooden boxes, and even 5-gallon buckets make great containers. Just make sure your containers have drainage holes, are not translucent or opaque (sunlight will fry plants’ roots), and are big enough to support the plants growing in them. Fill your containers with a well-draining potting mix (topsoil will compact in containers) that has some compost or an organic granulated fertilizer mixed in.
Pick your plants
Almost all vegetables grow well in containers, but choosing the right variety helps. “Window Box Roma” tomato, for instance, stays a size that’s manageable for pots, and “Tumbler” tomato vines spill nicely out of hanging baskets. Beans, peas, and even squash can be grown up a trellis set into a larger container. Try the compact “Sunburst” yellow scalloped squash or “Spacemiser” zucchini. “Miniature White” cucumbers have small vines and unusual white fruit. Carrots such as the heirloom “Oxheart” and the miniature “Kinko” grow to only 4 to 6 inches long.
Join a community
If you really want to sink your hands (and your plants) into the earth, try community gardening. You share a plot of land, as well as advice and friendship, with other urban gardeners. There is most likely a large and vibrant community garden culture in your neighborhood. To find one near you, go to communitygarden.org.
The Food Additive Glossary
One glance at a nutrition label and you’ll see the food industry has kidnapped real ingredients and replaced them with science experiments. And lots of them. Milk shakes with 78 ingredients? Bread with 27? This glossary describes and analyzes the most common food additives in the aisles, from the nutritious (inulin) to the downright frightening (interesterified fat). Consider it your Ph.D. in food chemistry.
Acesulfame potassium (Acesulfame-K)
A calorie-free artificial sweetener that’s 200 times sweeter than sugar. It is often used with other artificial sweeteners to mask a bitter aftertaste.
Found in: More than 5,000 food products worldwide, including diet soft drinks and no-sugar-added ice cream
What you need to know: Although the FDA has approved it for use in most foods, many health experts and food industry insiders claim that the decision was based on flawed tests. Animal studies have linked the chemical to lung and breast tumors and thyroid problems.
Alpha-tocopherol
The form of vitamin E most commonly added to foods and most readily absorbed and stored in the body. It is an essential nutrient that helps prevent oxidative damage to the cells and plays a crucial role in cell communication, skin health, and disease prevention.
Found in: Meats, foods with added fats, and foods that boast vitamin E health claims. Also occurs naturally in seeds, nuts, leafy vegetables, and vegetable oils.
What you need to know: In the amount added to foods, tocopherols pose no apparent health risks, but highly concentrated supplements might bring on toxicity symptoms such as cramps, weakness, and double vision.
Artificial flavoring
Denotes any of hundreds of allowable chemicals such as butyl alcohol, isobutyric acid, and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food manufacturers, used to imitate specific fruits, butter, spices, and so on.
Found in: Thousands of highly processed foods, such as cereals, fruit snacks, beverages, and cookies
What you need to know: The FDA has approved every item on the list of allowable chemicals, but because food marketers
can hide their specific ingredients behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had.
Ascorbic acid
The chemical name for water-soluble vitamin C
Found in: Juices and fruit products, meat, cereals, and other foods with vitamin C health claims
What you need to know: Although vitamin C isn’t associated with any known risks, it is often added to junk foods to make them appear healthy.
Aspartame
A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soft drinks, aspartame is 180 times sweeter than sugar.
Found in: More than 6,000 grocery items, including diet sodas, yogurts, and the tabletop sweeteners NutraSweet and Equal
What you need to know: Over the past 30 years, the FDA has received thousands of consumer complaints, due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers.
BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene)
Petroleum-derived antioxidants used to preserve fats and oils
Found in: Beer, crackers, cereals, butter, and foods with added fats
What you need to know: Of the two, BHA is considered the most dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as
“reasonably anticipated to be a human carcinogen.”
Blue #1 (Brilliant Blue) and Blue #2 (Indigotine)
Synthetic dyes that can be used alone or combined with other dyes to make different colors
Found in: Blue, purple, and green foods, such as beverages, cereals, candy, and icing
What you need to know: Both dyes have been loosely linked to cancers in animal studies, and the Center for Science in the Public Interest recommends that they be avoided.
Brown rice syrup
A natural sweetener about half as sweet as sugar. It is obtained by using enzymes to break down the starches in cooked rice.
Found in: Protein bars and organic and natural foods
What you need to know: Brown rice sugar has a lower glycemic index than table sugar, which means it provides an easier ride for your blood sugar.
Carrageenan
A thickener, stabilizer, and emulsifier extracted from red seaweed
Found in: Jellies and jams, ice cream, yogurt, and whipped topping
What you need to know: In animal studies, carrageenan has been shown to cause ulcers, colon inflammation, and digestive cancers. While these results seem limited to degraded carrageenan—a class that has been treated with heat and chemicals—a University of Iowa study concluded that even undegraded carrageenan could become degraded in the human digestive system.
Casein
A milk protein used to thicken and whiten foods. Often appears often by the names “sodium caseinate” or “calcium
caseinate.” It is a good source of amino acids.
Found in: Protein bars and shakes, sherbet, ice cream, and other frozen desserts
What you need to know: Although casein is a byproduct of milk, the FDA allows it and its derivatives—sodium calcium caseinates—to be used in “nondairy” and “dairyfree” creamers. Most lactose intolerants can handle casein, but those with broader milk allergies might experience reactions.
Cochineal extract or carmine
A pigment extracted from the dried eggs and bodies of the female Dactylopius coccus, a beetlelike insect that preys on cactus plants. It is added to food for its dark crimson color.
Found in: Artificial crabmeat, fruit juices, frozen-fruit snacks, candy, and yogurt
What you need to know: Carmine is the refined coloring, while cochineal extract comprises about 90 percent insect-body fragments. Although the FDA receives fewer than one adverse-reaction report a year, some organizations are asking for a mandatory warning label to accompany cochineal-colored foods. Vegetarians, they say, should be forewarned about the insect juices.
Corn syrup
A liquid sweetener and food thickener made by allowing enzymes to break cornstarches into smaller sugars. USDA subsidies to the corn industry make it cheap and abundant, placing it among the most ubiquitous ingredients in grocery food products.
Found in: Every imaginable food category, including bread, soup, sauces, frozen dinners, and frozen treats
What you need to know: Corn syrup provides no nutritional value other than calories. In moderation, it poses no specific threat, other than an expanded waistline.
Dextrose
A corn-derived caloric sweetener. Like corn syrup, dextrose contributes to the American habit of more than 200 calories of corn sweeteners per day.
Found in: Bread, cookies, and crackers
What you need to know: As with other sugars, dextrose is safe in moderate amounts.
Erythorbic acid
A compound similar to ascorbic acid, but with no apparent nutritional value of its own. It is added to nitrite-containing meats to disrupt the formation of cancer-causing nitrosamines.
Found in: Deli meats, hot dogs, and sausages
What you need to know: Erythorbic acid poses no risks, and might actually improve the body’s ability to absorb iron.
Evaporated cane juice
A sweetener derived from sugarcane, the same plant used to make refined table sugar. It’s also known as “crystallized cane juice,” “cane juice,” or “cane sugar.” Because it’s subject to less processing than table sugar, evaporated cane juice retains slightly more nutrients from the grassy sugar cane.
Found in: Yogurt, soy milk, protein bars, granola, cereal, chicken sausages, and other natural or organic foods
What you need to know: Although pristine sugars are often used to replace ordinary sugars in “healthier” foods, the actual nutritional difference between the sugars is minuscule. Both should be consumed in moderation.
Fully hydrogenated vegetable oil
Extremely hard, waxlike fat made by forcing as much hydrogen as possible onto the carbon backbone of fat molecules. To obtain a manageable consistency, food manufacturers will often blend the hard fat with unhydrogenated liquid fats, the result of which is called interesterified fat.
Found in: Baked goods, doughnuts, frozen meals, and tub margarine
What you need to know: In theory, fully hydrogenated oils, as opposed to partially hydrogenated oils, should contain zero trans fat. In practice, however, the process of hydrogenation isn’t completely perfect, which means that some trans fat will inevitably occur in small amounts, as will an increased concentration of saturated fat.
Guar gum
A thickening, emulsifying, and stabilizing agent made from ground guar beans. The legume, also known as a cluster bean, is of Indian origin, but small amounts are grown domestically.
Found in: Pastry fillings, ice cream, and sauces
What you need to know: Guar gum is a good source of soluble fiber and might even improve insulin sensitivity. One Italian study suggested that partially hydrolyzed guar gum might have probiotic properties that make it useful in treating patients with irritable bowel syndrome.
High-fructose corn syrup (HFCS)
A corn-derived sweetener representing more than 40 percent of all caloric sweeteners in the supermarket. In 2005, there were 59 pounds produced per capita. The liquid sweetener is created by a complex process that involves breaking down cornstarch with enzymes, and the result is a roughly 50/50 mix of fructose and glucose.
Found in: Although about two-thirds of the HFCS consumed in the U.S. is in beverages, it can be found in every grocery aisle in products such as ice cream, chips, cookies, cereal, bread, ketchup, jam, canned fruits, yogurt, barbecue sauce, frozen dinners, and so on.
What you need to know: Since around 1980, the U.S. obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Some researchers argue that the body metabolizes HFCS differently, making it easier to store as fat, but this theory has not been proved. What is known is that in some people, fructose can interfere with the body’s ability to process leptin, a hormone that tells us when we’re full.
Hydrogenated vegetable oil
See fully hydrogenated vegetable oil.
Hydrolyzed vegetable protein
A flavor enhancer created when heat and chemicals are used to break down vegetables—most often soy—into its component amino acids. It allows food manufacturers to achieve stronger flavors from fewer ingredients.
Found in: Canned soups and chili, frozen dinners, beef-and chicken-flavored products
What you need to know: One effect of hydrolyzing proteins is the creation of MSG, or monosodium glutamate. When MSG in food is the result of hydrolyzed protein, the FDA does not require it to be listed on the packaging.
Interesterified fat
A semi-soft fat created by chemically blending fully hydrogenated and nonhydrogenated oils. It was developed in response to the public demand for an alternative to trans fats.
Found in: Pastries, pies, margarine, frozen dinners, and canned soups
What you need to know: Testing on these fats has not been extensive, but the early evidence doesn’t look promising. A study by Malaysian researchers showed that a 4-week diet of 12 percent interesterified fats increased the ratio of LDL to HDL cholesterol. Furthermore, this study showed an increase in blood glucose levels and a decrease in insulin response.
Inulin
Naturally occurring plant fiber in fruits and vegetables that is
added to foods to boost the fiber or replace the fatlike mouthfeel in low-fat foods. Most of the inulin in the food supply is extracted from chicory root or synthesized from sucrose.
Found in: Smoothies, meal-replacement bars, and processed foods trying to gain legitimacy among healthy eaters
What you need to know: Like other fibers, inulin can help stabilize blood sugar, improve bowel functions, and help the body absorb nutrients such as calcium and iron.
Lecithin
A naturally occurring emulsifier and antioxidant that retards the rancidity of fats. The two major sources for lecithin as an additive are egg yolks and soybeans.
Found in: Pastries, ice cream, and margarine
What you need to know: Lecithin is an excellent source of choline and inositol, compounds that help cells and nerves communicate and play a role in breaking down fats and cholesterol.
Maltodextrin
A caloric sweetener and flavor enhancer made from rice, potatoes, or, more commonly, cornstarch. Through treatment with enzymes and acids, it can be converted into a fiber and thickening agent.
Found in: Canned fruit, instant pudding, sauces, dressings, and chocolates
What you need to know: Like other sugars, maltodextrin has the potential to raise blood glucose and insulin levels.
Maltose (malt sugar)
A caloric sweetener that’s about a third as sweet as honey. It occurs naturally in some grains, but as an additive it is usually derived from corn. Food manufacturers like it because it prolongs shelf life and inhibits bacterial growth.
Found in: Cereal grains, nuts and seeds, sports beverages, deli meats, and poultry products
What you need to know: Maltose poses no threats other than those associated with other sugars.
Mannitol
A sugar alcohol that’s 70 percent as sweet as sugar. It provides fewer calories and has a less drastic effect on blood sugar.
Found in: Sugar-free candy, low-calorie and diet foods, and chewing gum
What you need to know: Because sugar alcohols are not fully digested, they can cause intestinal discomfort, gas, bloating, flatulence, and diarrhea.
Modified food starch
An indefinite term describing a starch that has been manipulated in a nonspecific way. The starches can be derived from corn, wheat, potato, or rice, and they are modified to change their response to heat or cold, improve their texture, and create effcient emulsifiers, among other reasons.
Found in: Most highly processed foods, low-calorie and diet foods, pastries, cookies, and frozen meals
What you need to know: The starches themselves appear safe, but the nondisclosure of the chemicals used in processing causes some nutritionists to question their effects on health, especially of infants.
Mono-and diglycerides
Fats added to foods to bind liquids with fats. They occur naturally in foods and constitute about 1 percent of normal food fats.
Found in: Peanut butter, ice cream, margarine, baked goods, and whipped topping
What you need to know: Aside from being a source of fat, the glycerides themselves pose no serious health threats.
Monosodium glutamate (MSG)
The salt of the amino acid glutamic acid, used to enhance the
savory quality of foods. MSG alone has little flavor, and exactly how it enhances other foods is unknown.
Found in: Chili, soup, and foods with chicken or beef flavoring
What you need to know: Studies have shown that MSG injected into mice causes brain-cell damage, but the FDA believes these results are not typical for humans. The FDA receives dozens of reaction complaints each year for nausea, headaches, chest pains, and weakness.
Neotame
The newest addition to the FDA-approved artificial sweeteners. It’s chemically similar to aspartame and at least 8,000 times sweeter than sugar. It was approved in 2002, and its use is not yet widespread.
Found in: Clabber Girl Sugar Replacer, Domino Pure D’Lite, and Hostess 100-Calorie Packs
What you need to know: Neotame is the second artificial sweetener to be deemed safe by the Center for Science in the Public Interest (the first was sucralose). It’s considered more stable than aspartame, and because it’s 40 times sweeter, it can be used in much smaller concentrations.
Olestra
A synthetic fat created by Procter & Gamble and sold under the name Olean. It has zero calorie impact and is not absorbed as it passes though the digestive system.
Found in: Light chips and crackers
What you need to know: Olestra can cause diarrhea, intestinal cramps, and flatulence. Studies show that it impairs the body’s ability to absorb fat-soluble vitamins and vital carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin.
Oligofructose
See Inulin.
Partially hydrogenated vegetable oil
A manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans fatty acids. Food manufacturers like this fat because of its low cost and long shelf life.
Found in: Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers
What you need to know: Trans fat has been shown to contribute to heart disease more so than saturated fats. While most health organizations recommend keeping trans fat consumption as low as possible, a loophole in the FDA’s labeling requirements allows marketers to add as much as 0.49 grams per serving and still claim zero in their nutrition facts. Progressive jurisdictions such as New York City, California, and Boston have approved legislation to phase trans fat out of restaurants, and pressure from watchdog groups might eventually lead to a full ban on the dangerous oil.
Pectin
A carbohydrate that occurs naturally in many fruits and vegetables, and is used to thicken and stabilize foods.
Found in: Jellies and jams, sauces, pie fillings, smoothies, and shakes
What you need to know: Pectin is a source of dietary fiber and might help to lower cholesterol.
Polysorbates
A class of chemicals usually derived from animal fats and used primarily as emulsifiers, much like mono-and diglycerides.
Found in: Cakes, icing, bread mixes, condiments, ice cream, and pickles
What you need to know: Polysorbates allow otherwise fatsoluble vitamins to be dissolved in water, an odd trait that seems to have a benign effect. Watchdog groups have deemed the additive safe for consumption.
Propyl gallate
An antioxidant used often in conjunction with BHA and BHT to retard the rancidity of fats.
Found in: Mayonnaise, margarine, oils, dried meats, pork sausage, and other fatty foods
What you need to know: Rat studies in the early 1980s linked propyl gallate to brain cancer. Although these studies don’t provide sound evidence, it is advisable to avoid this chemical when possible.
Red #3 (Erythrosine) and Red #40 (Allura Red)
Food dyes that are orange-red and cherry red, respectively. Red #40 is the most widely used food dye in America.
Found in: Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks
What you need to know: The FDA has proposed a ban on Red #3 in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the liquid form of the dye removed from external drugs and cosmetics.
Saccharin
An artificial sweetener that’s 300 to 500 times sweeter than sugar. Discovered in 1879, it’s the oldest of the five FDAapproved artificial sweeteners.
Found in: Diet foods, chewing gum, toothpaste, beverages, sugar-free candy, and Sweet’n Low
What you need to know: Rat studies in the early 1970s showed saccharin to cause bladder cancer, and the FDA, reacting to these studies, enacted a mandatory warning label to be printed on every saccharin-containing product. The label was removed after 20 years, but the question over saccharin’s safety was never resolved. More recent studies show that rats on saccharin-rich diets gain more weight than those on high-sugar diets.
Sodium ascorbate
See ascorbic acid.
Sodium caseinate
See casein.
Sodium nitrite and sodium nitrate
Preservatives used to prevent bacterial growth and maintain the pinkish color of meats and fish.
Found in: Bacon, sausage, hot dogs, and cured, canned, and packaged meats
What you need to know: Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancercausing chemicals called nitrosamines. This reaction can be hindered by the addition of ascorbic acid, erythorbic acids, or alpha-tocopherol.
Sorbitol
A sugar alcohol that occurs naturally in some fruits. It’s about 60 percent as sweet as sugar and used to both sweeten and thicken.
Found in: Dried fruit, chewing gum, and reduced-sugar candy
What you need to know: Sorbitol digests slower than sugars, which makes it a better choice for diabetics. But like other sugar alcohols, it can cause intestinal discomfort, gas, bloating, flatulence, and diarrhea.
Soy lecithin
See lecithin.
Sucralose
A zero-calorie artificial sweetener made by joining chlorine particles and sugar molecules. It’s 600 times sweeter than sugar and largely celebrated as the least damaging of the artificial sweeteners.
Found in: Sugar-free foods, pudding, beverages, some diet sodas, and Splenda
What you need to know: After reviewing more than 110 human and animal studies, the FDA concluded that use of sucralose does not cause cancer. The sweetener is one of only three artificial sweeteners deemed safe by the Center for Science in the Public Interest.
Tartrazine
See Yellow #5.
Vegetable shortening
See partially hydrogenated vegetable oil.
Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow)
The second and third most common food colorings, respectively.
Found in: Cereal, pudding, bread mixes, beverages, chips, cookies, and condiments
What you need to know: Several studies have linked both dyes to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors. One study found that mice fed high doses of Sunset Yellow had trouble swimming straight and righting themselves in water. The FDA does not view these as serious risks to humans.
Xanthan gum
An extremely common emulsifier and thickener made from glucose in a reaction requiring a slimy bacteria called Xanthomonas campestris—the same bacterial strain that appears as black rot on cruciferous vegetables such as broccoli.
Found in: Whipped topping, dressings, marinades, custard, and pie filling
What you need to know: Xanthan gum isn’t associated with any adverse effects.
Xylitol
A sugar alcohol that occurs naturally in strawberries, mushrooms, and other fruits and vegetables. It is most commonly extracted from the pulp of the birch tree.
Found in: Sugar-free candy, yogurt, and beverages
What you need to know: Unlike real sugar, sugar alcohols don’t encourage cavity-causing bacteria. They do have a laxative effect, though, so heavy ingestion might cause intestinal discomfort or gas.
Frequently Asked Questions
The 400 men and women who test-drove the New American Diet helped us prove the effectiveness of this unique eating plan. But they also had a few frequently asked questions, as well. We chose to address them here, because you might be wondering yourself.
Can we see a longer list of foods, and more options for meals?
Many of our test panel enjoyed the foods we recommended so much, they wanted an even more extensive list of recipes and preparations. We’re hard at work on that: We’re already beginning to compile The New American Cookbook, which will expand on the ideas presented in The New American Diet. In the meantime, you can pick and choose which meals and snacks you like best, and duplicate them as need be, while also applying the principles of The New American Diet to your own favorite recipes.
Why haven’t you gone in-depth into issues such as portion sizes?
One aspect of the New American Diet that’s different from other diet plans is that we’re not telling you to count calories or obsess over portion sizes. Instead, we’re asking you to pack your day with nutrient-dense foods, to pay attention to your body’s signals, and to eat only until you’re full. The Old American Diet is designed to make it easy to overeat; on the New American Diet, overeating is actually hard to do. If you need help with portion sizes at first, however, you can use this standard as a guide: http://hin.nhlbi.nih.gov/portion/servingcard7. pdf.
I felt tired during my first week. Could that be due to cutting way down on sugar?
Because the New American Diet cuts a lot of sugar out of the Old American Diet, you might feel a bit sluggish at first. But this will pass. Make sure you’re getting plenty of sleep while your body acclimates, and drink plenty of water. This will help flush your system and gear you up for the energy boost that awaits. Most testers soon discovered they had more energy—and a more productive brain—than they’d had in years.
How long will it take for me to experience a mood change?
How fast the New American Diet will affect your mood depends on how lacking in folate you are to begin with, and how often you include folate-rich greens in your diet. Low levels of folate are linked with depression, low energy levels, and even memory loss, and studies show that adding folaterich greens to your diet reduces fatigue, improves energy levels, and helps battle depression. Plus, a study of those trying to lose weight, published in the British Journal of Nutrition, found that a 1 nanogram per milliliter increase in serum folate levels increases the chance of weight-loss success by 28 percent.
What can I do to stick to my diet when eating out?
The best way to stick to the New American Diet is to choose restaurants that serve local, organic fare—and there are plenty of them! Go to eatwellguide.org to find local, sustainable, organic foods on the road. Of course, since this isn’t always an option, base your restaurant orders around the Clean Fifteen—the conventionally grown foods that have been shown to have little or no pesticide residue: eggplants, broccoli, tomatoes, sweet potatoes, onions, sweet corn, asparagus, sweet peas, cabbages, avocados, pineapples, mangoes, kiwis, papayas, and watermelons. Also look for sustainable fish species, especially trout and shellfish (excluding shrimp). Bison burgers and veggie burgers are great substitutes when grass-fed beef isn’t available.
Are all simple sugars forbidden (as in, no honey added to Greek yogurt or tea)?
Nothing is “forbidden.” We just want to make you aware of food’s effects on your body. Natural sugars like honey, real maple syrup, agave, or pure cane sugar are going to impact your waistline, but they are always preferable to synthetics like high-fructose corn syrup (HFCS). Just use them in moderation. Adding them in small amounts to an alreadyhealthy food or beverage is just fine.
I have cut out pop (soda), but what do you recommend instead? How are those Crystal Light packages you add to water? What about lemonade? Chocolate milk?
Anything that comes from a packaged mix is loaded with sugar and artificial flavors and colors, and that includes most chocolate milk. Green tea, black tea, coffee, and water are super-healthy choices, but if you want something really refreshing, pour a shot glass or two of 100 percent fruit juice (pomegranate, blackberry, and cranberry are all great) over some ice in a tall glass and fill the rest with sparkling water. You’ll be hooked!
Do I have to do the USA! Workout, or can I use my own?
You don’t have to use this, or any, workout. The USA! Workout is simply our suggested fitness plan, because it uses the latest fitness science to ensure you’re turbocharging your metabolism and exercising all of your body parts without risk of fatigue or injury. But if you have a workout that you prefer, by all means, stick with it. The key is to keep moving and keep challenging your body.