>>THAT’S AMAZING. JUST GO UP IF YOU WANT THE SNOW. JUST GO UP IF YOU WANT THE SNOW.>>APPRECIATE IT WHEN THEY MAKE>>APPRECIATE IT WHEN THEY MAKE THE SIGNS AT HOME AND BRING THEM THE SIGNS AT HOME AND BRING THEM IN. IN.>>>IF YOU’RE STILL FULL FROM>>>IF YOU’RE STILL FULL FROM CHRISTMAS DINNER, LIKE I AM, YOU CHRISTMAS DINNER, LIKE I AM, YOU MIGHT THINK ABOUT A DIE NET THE MIGHT THINK ABOUT A DIE NET THE NEW YEAR. NEW YEAR. “GOOD HOUSEKEEPING’S” REGISTERED “GOOD HOUSEKEEPING’S” REGISTERED DIETITIAN, JACKIE LONDON, SAYS, DIETITIAN, JACKIE LONDON, SAYS, LOOK BEFORE YOU LEAP. LOOK BEFORE YOU LEAP. SHE’S HERE WITH THE BEST AND SHE’S HERE WITH THE BEST AND WORST DIET PICKS OF 2019. WORST DIET PICKS OF 2019. THESE ARE THE THINGS WE TALK THESE ARE THE THINGS WE TALK ABOUT EVERY YEAR. ABOUT EVERY YEAR. I’VE READ THE NOTES AND I’M I’VE READ THE NOTES AND I’M LEARNING HERE. LEARNING HERE.>>THERE’S A NUMBER OF BASICS TO>>THERE’S A NUMBER OF BASICS TO COVER. COVER. THIS IS WHAT’S GOING TO MAKE FOR THIS IS WHAT’S GOING TO MAKE FOR THE BASIS OF THE BEST DIETS OF THE BASIS OF THE BEST DIETS OF 2019. 2019. NUMBER ONE IS TO PRIORITIZE NUMBER ONE IS TO PRIORITIZE PLANS. PLANS. FRUITS, VEGGIES, 100% WHOLE FRUITS, VEGGIES, 100% WHOLE GRAINS, NUTS, LEGUMES. GRAINS, NUTS, LEGUMES. THAT’S WHAT YOU’RE GOING TO EAT THAT’S WHAT YOU’RE GOING TO EAT THE BULK OF DURING THE DAY. THE BULK OF DURING THE DAY. AND COOK WITH GOOD FOR YOU FATS. AND COOK WITH GOOD FOR YOU FATS. THESE ARE GOING TO HAVE HIGH THESE ARE GOING TO HAVE HIGH ANTIOXIDANT PROFILES. ANTIOXIDANT PROFILES. YOU’RE GOING TO MAXIMIZE THE YOU’RE GOING TO MAXIMIZE THE BENEFITS YOU GET FROM THE BENEFITS YOU GET FROM THE VEGGIES AND FRUITS. VEGGIES AND FRUITS. YOU WANT TO CHOOSE 100% WHOLE YOU WANT TO CHOOSE 100% WHOLE GRAIN AS OFTEN AS POSSIBLE. GRAIN AS OFTEN AS POSSIBLE. THAT MEANS 100% WHOLE GRAIN AND THAT MEANS 100% WHOLE GRAIN AND INSERT THE NAME OF THE GRAIN INSERT THE NAME OF THE GRAIN THERE. THERE. IT CAN BE WHEAT OR OAT. IT CAN BE WHEAT OR OAT. THEN, YOU WANT TO TRAVEL TLUR THEN, YOU WANT TO TRAVEL TLUR TASTE. TASTE. THINK ABOUT THAT AS THINK ABOUT THAT AS EXPERIMENTING WITH DIFFERENT EXPERIMENTING WITH DIFFERENT CUISINES USING FRESH HERBS, CUISINES USING FRESH HERBS, SPICES. SPICES.>>SOMETIMES WE GET IN A RUT AND>>SOMETIMES WE GET IN A RUT AND USE THE SAME OLD THINGS. USE THE SAME OLD THINGS.>>OVERARCHING, RULE NUMBER ONE,>>OVERARCHING, RULE NUMBER ONE, THE TAKEAWAY OF ALL OF THIS, IS THE TAKEAWAY OF ALL OF THIS, IS TO THINK ABOUT INCLUSIVITY OVER TO THINK ABOUT INCLUSIVITY OVER EXCLUSIVITY. EXCLUSIVITY. INSTEAD OF THINKING WHAT TO INSTEAD OF THINKING WHAT TO RESTRICT, THINK ABOUT WHAT YOU RESTRICT, THINK ABOUT WHAT YOU CAN HAVE MORE OF. CAN HAVE MORE OF. AND WE’LL SEE THAT IN A MOMENT. AND WE’LL SEE THAT IN A MOMENT.>>PEOPLE LOVE THIS.>>PEOPLE LOVE THIS. THE BEST DIETS IN 2019. THE BEST DIETS IN 2019. YOU START WITH THE MEDITERRANEAN YOU START WITH THE MEDITERRANEAN DIET. DIET. THAT’S NO SURPRISE TO ME. THAT’S NO SURPRISE TO ME. BUT TALK ABOUT THE DIET. BUT TALK ABOUT THE DIET.>>IT IS A HOLISTIC APPROACH TO>>IT IS A HOLISTIC APPROACH TO HEALTH. HEALTH. MEDITERRANEAN DIET ENCOURAGES MEDITERRANEAN DIET ENCOURAGES YOU TO ENJOY, SAVOR IN THE YOU TO ENJOY, SAVOR IN THE INDULGENCE INDULGENCE INDULGENCES AND FILLING UP ON INDULGENCES AND FILLING UP ON PLANT-BASED MEALS. PLANT-BASED MEALS. IT’S THINKING ABOUT SWITCHING UP IT’S THINKING ABOUT SWITCHING UP THE RATIO OF PASTA TO VEGGIES. THE RATIO OF PASTA TO VEGGIES. MORE VEGGIES AND LESS ON THE MORE VEGGIES AND LESS ON THE PASTA. PASTA.>>THERE’S A COMMON THREAD HERE>>THERE’S A COMMON THREAD HERE WITH THAT ONE. WITH THAT ONE.>>EXACTLY.>>EXACTLY. ONE THING I LOVE ABOUT THE ONE THING I LOVE ABOUT THE MEDITERRANEAN DIET, IS LUNCH IS MEDITERRANEAN DIET, IS LUNCH IS THE BIGGEST MEAL OF THE DAY. THE BIGGEST MEAL OF THE DAY. RIGHT? RIGHT? RESEARCH HAS LINKED GREATER RESEARCH HAS LINKED GREATER RESTING ENERGY EXPENDITURE TO RESTING ENERGY EXPENDITURE TO BEING ABLE TO EXPEND MORE OF BEING ABLE TO EXPEND MORE OF THAT AND BURN MORE CALORIES OVER THAT AND BURN MORE CALORIES OVER THE COURSE OF THE DAY. THE COURSE OF THE DAY. FOR US, MORE EARLIER. FOR US, MORE EARLIER.>>YOU PICKED THE D.A.S.H. DIET.>>YOU PICKED THE D.A.S.H. DIET. TALK ABOUT WHAT IT STANDS FOR. TALK ABOUT WHAT IT STANDS FOR.>>IT STANDS FOR DIETARY>>IT STANDS FOR DIETARY APPROACHES TO STOP HYPERTENSION. APPROACHES TO STOP HYPERTENSION. IT IS REDUCING YOUR RISK OF IT IS REDUCING YOUR RISK OF HEART DISEASE AND WEIGHT LOSS. HEART DISEASE AND WEIGHT LOSS. YOU CAN MODIFY IT TO MEET BOTH YOU CAN MODIFY IT TO MEET BOTH OF THOSE GOALS. OF THOSE GOALS.>>HOW DO YOU DO IT?>>HOW DO YOU DO IT?>>YOU’RE LOOKING AT SODIUM AND>>YOU’RE LOOKING AT SODIUM AND SATURATED FAT. SATURATED FAT. YOU WANT SODIUM TO BE UNDER YOU WANT SODIUM TO BE UNDER 2,300 MILLIGRAMS. 2,300 MILLIGRAMS. IT SOUNDS COMPLICATE BUD WHAT IT IT SOUNDS COMPLICATE BUD WHAT IT REALLY MEANS IS TO THINK ABOUT REALLY MEANS IS TO THINK ABOUT THE PROCESSING OF WHAT YOU’RE THE PROCESSING OF WHAT YOU’RE MAKING. MAKING. INSTEAD OF BREADING AND DEEP INSTEAD OF BREADING AND DEEP FRYING, YOU’RE LOOKING FOR FRYING, YOU’RE LOOKING FOR THINGS MORE POACHED, SEARED, THINGS MORE POACHED, SEARED, THINGS THAT ARE BAKED AND THINGS THAT ARE BAKED AND GRILLED. GRILLED. IT’S MORE ABOUT SIMPLICITY OVER IT’S MORE ABOUT SIMPLICITY OVER ALL ANDHERBS AND ALL ANDHERBS AND SPICES TO ADD FLAVOR. SPICES TO ADD FLAVOR. THERE’S MIN VALUEERALS THAT ARE THERE’S MIN VALUEERALS THAT ARE SUPERIMPORTANT, CALCIUM, SUPERIMPORTANT, CALCIUM, MAGNESIUM. MAGNESIUM.>>LET’S GET TO THE WORST DIETS.>>LET’S GET TO THE WORST DIETS. THE VOLUMEMETRICS. THE VOLUMEMETRICS.>>IT COMES OUT OF DATA FROM>>IT COMES OUT OF DATA FROM PENN STATE UNIVERSITY, THAT PENN STATE UNIVERSITY, THAT FOCUSES ON THE NUTRIENT DENSITY FOCUSES ON THE NUTRIENT DENSITY OF FOODS VERSUS ENERGY. OF FOODS VERSUS ENERGY. THAT MEANS MORE NUTRIENTS FOR THAT MEANS MORE NUTRIENTS FOR LOWER CALORIE COST. LOWER CALORIE COST. LOTS OF VOLUME. LOTS OF VOLUME. YOU’RE GOING TO EAT LOTS OF YOU’RE GOING TO EAT LOTS OF FOODS FROM FRESH, WHOLE FOODS FOODS FROM FRESH, WHOLE FOODS THAT ARE HIGHER IN WATER AND THAT ARE HIGHER IN WATER AND FIBER. FIBER.>>WHAT DOCTORS HAVE BEEN SAYING>>WHAT DOCTORS HAVE BEEN SAYING FOREVER. FOREVER. THOSE THOSE THESE ARE ON YOUR WORST LIST. THESE ARE ON YOUR WORST LIST. I’M GUILTY OF THIS ONE. I’M GUILTY OF THIS ONE. CLEANSES. CLEANSES. I’LL DO IT FOR THREE DAYS AND I’LL DO IT FOR THREE DAYS AND HAVE A HAMBURGER. HAVE A HAMBURGER.>>THAT’S WHY WE DON’T LOVE>>THAT’S WHY WE DON’T LOVE THEM. THEM. RIGHT? RIGHT? IT LIMITED NUTRIENTS. IT LIMITED NUTRIENTS. YOU’RE NOT GETTING LEAN PROTEIN YOU’RE NOT GETTING LEAN PROTEIN AND THE GOOD-FOR-YOU FATS. AND THE GOOD-FOR-YOU FATS.>>I DO PINEAPPLE AND APPLE.>>I DO PINEAPPLE AND APPLE.>>IT SOUNDS DELICIOUS.>>IT SOUNDS DELICIOUS. BUT WITHOUT THE FIBER, YOU’RE BUT WITHOUT THE FIBER, YOU’RE JUST GETTING THE CONCENTRATED JUST GETTING THE CONCENTRATED SOURCE OF CALORIES. SOURCE OF CALORIES. YOU WIND UP JUST TAKING IN MORE YOU WIND UP JUST TAKING IN MORE THAN YOU WANT, OTHERWISE, THAN YOU WANT, OTHERWISE, WITHOUT FEELING FULL. WITHOUT FEELING FULL.>>SO MANY PEOPLE ARE DOING THE>>SO MANY PEOPLE ARE DOING THE KETO DIET. KETO DIET. YOU DON’T LOVE IT. YOU DON’T LOVE IT.>>KETO DIET IS 70% OF MINIMUM,>>KETO DIET IS 70% OF MINIMUM, SOURCE OF CALORIES IS DIETARY SOURCE OF CALORIES IS DIETARY FAT. FAT. THERE’S SOME RISKS. THERE’S SOME RISKS. THE MORE FAT YOU HAVE, THE LESS THE MORE FAT YOU HAVE, THE LESS YOU HAVE OF THE KEY MINERALS. YOU HAVE OF THE KEY MINERALS. THE NUMBER ONE THING TO KEEP IN THE NUMBER ONE THING TO KEEP IN MIND WITH KETO, THERE IS DATA MIND WITH KETO, THERE IS DATA THAT SUPPORTS ITS USE. THAT SUPPORTS ITS USE.>>WE HAVE COLLEAGUES THAT LOVE>>WE HAVE COLLEAGUES THAT LOVE IT. IT.>>WE DON’T HAVE ENOUGH EVIDENCE>>WE DON’T HAVE ENOUGH EVIDENCE IN LONG-TERM DATA TO RECOMMEND IN LONG-TERM DATA TO RECOMMEND IT FOR REDUCING RISK OF CRANICK IT FOR REDUCING RISK OF CRANICK DISEASE FOR LOSING WEIGHT FOR DISEASE FOR LOSING WEIGHT FOR THE LONG-TERM. THE LONG-TERM. DIETARY CARBOHYDRATES ARE 10% OR DIETARY CARBOHYDRATES ARE 10% OR LESS OF YOUR CALORIES PER DAY. LESS OF YOUR CALORIES PER DAY. THAT’S DIFFICULT TO MANAGE. THAT’S DIFFICULT TO MANAGE. AND IT CAN BE LACKING IN AND IT CAN BE LACKING IN NUTRIENTS. NUTRIENTS. THE OTHER SIDE OF THAT, YOU WILL THE OTHER SIDE OF THAT, YOU WILL HAVE TO BE ON MICRONUTRIENT HAVE TO BE ON MICRONUTRIENT SUPPLEMENTS FOR THE DURATION OF SUPPLEMENTS FOR THE DURATION OF THE DIET. THE DIET. YOU HAVE TO RELY ON EXTERNAL YOU HAVE TO RELY ON EXTERNAL SOURCE OF GETTING IN THE SOURCE OF GETTING IN THE NUTRIENTS YOU NEED. NUTRIENTS YOU NEED. AND THE FDA DOESN’T OVERSEE THE AND THE FDA DOESN’T OVERSEE THE SAFETY AND EFFICACY OF SAFETY AND EFFICACY OF SUPPLEMENTS. SUPPLEMENTS. YOU’RE OPENING UP ANOTHER CAN OF YOU’RE OPENING UP ANOTHER CAN OF WORMS IN TERMS OF HEALTH COST. WORMS IN TERMS OF HEALTH COST.>>AND ONE MORE.>>AND ONE MORE. THE CARNIVORE DIET. THE CARNIVORE DIET.>>THIS IS ANIMAL-BASED>>THIS IS ANIMAL-BASED PROTEINS. PROTEINS. YOU’RE LIMITING ALL OF THE YOU’RE LIMITING ALL OF THE FIBER. FIBER. THERE ARE HEALTH RISKS THERE ARE HEALTH RISKS ASSOCIATED WITH SUCH SEVERE ASSOCIATED WITH SUCH SEVERE LIMITATIONS. LIMITATIONS. INCLUSIVE OVER EXCLUSIVE. INCLUSIVE OVER EXCLUSIVE.>>WE HAVE A COMMON THEME THERE.>>WE HAVE A COMMON THEME THERE. A LOT OF PEOPLE THINK IF WE GET