Ask the Doctor: The Omish Diet; Deciphering Nutrition Facts Labels
Q. I suffer from heart failure. Should I be on the Ornish diet?
A: The Ornish dietary plan, founded by Dr. Dean Ornish, focuses on eating primarily plant-based meals, whole grains, and low-fat dairy products, and reducing red and processed meats, refined carbs (such as sugar, white rice, white bread), and high-fat dairy products. In these respects, his ideas are very similar to those of the 2015-2020 Dietary Guidelines for Americans established by the U.S. Food & Drug Administration. And like the Guidelines, Dr. Ornish promotes long-term lifestyle changes, not short-term diets, as well as a holistic approach to health, which includes exercise and mental health.
However, some people can find the Ornish diet restricting; it can be hard to satisfy hunger and to meet daily protein requirements. The Mediterranean dietary plan has an excellent balance of foods that will keep you satiated and help you consume all the necessary nutrients. You can find the Mediterranean dietary plan here. https://bit.ly/2HemElj
People diagnosed with heart failure must limit their salt and fluids, because their kidneys may not eliminate water and salt as efficiently as someone who does not suffer from heart failure. For these goals, I would suggest following the DASH dietary plan (Dietary Approaches to Stop Hypertension), which keeps sodium under 2,300 milligrams (1 teaspoon) per day. The DASH dietary plan can be found here. https://bit.ly/2DwM8pe
Q. I find Nutrition Facts labels confusing. Can you explain what I need to know?
A: Start with serving size, above the calories. Different brands of the same food don’t always use the same serving size. So one brand might say 260 milligrams (mg) of sodium in a half-cup, whereas the second brand might say 200 mg in a quarter-cup. If you don’t check the serving size, you might think you’re consuming less sodium in the second item, when in actuality, you would be consuming more.
Next, check the saturated fat. Saturated fat should equal no more than 10 percent of your total caloric intake for the day, or about 16 to 20 g for a 2,000-calorie-a-day diet.
Look for sodium to be under 200 mg to 300 mg per serving. Your total daily intake of sodium should not exceed 2,300 mg, or 1,500 mg if you have high blood pressure (half a teaspoon). Under sugars, look for a line that says “added sugars.” Natural sugars are OK, but the Dietary Guidelines for Americans suggests eliminating added sugars from your daily diet.
Seek out foods high in fiber (2 g to 4 g per serving and 25 to 30 g per day), and protein. Your daily requirement is 0.36 grams of protein per pound of body weight, or 54 g for a 150-pound woman.
The bottom section lists key vitamins and minerals and the percentage of your total daily requirement one serving contributes (based on a 2,000-calorie-a-day diet). To get the most nutrients in your daily diet, eat a wide variety of whole, natural foods.
—Dr. Orli R. Etingin, MD
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