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Don't sweat 'microscopic' dietary issues

December 3, 2006 12:50 am

SO MANY PEOPLE seem to be afraid of food and overly focused on the little things. As a dietitian, I'm often asked what I call "microscopic" questions: Does eating out of plastic containers cause cancer? Should I buy organic food? Should I avoid corn syrup?

Without a sense of perspective, small risks loom large and cast monstrous shadows, while nearby dangers get overlooked.

When people look at nutrition through a microscope, they often miss the big picture. For example, it's true that you can reduce your exposure to chemicals by avoiding food cooked in plastic containers. But if you become obsessed with this fact and forget to eat fruits and vegetables, you're liable to run into other problems.

Today I'll share my top tips for feeling better, living longer and worrying less about health. But first, I'll explain how you can recognize health risks and decide which things to focus on.

The pickle-jar theory of time management--which I'll twist to apply to health--goes something like this: You hold an empty pickle jar. Your daily tasks are stones. Important tasks are big stones--going to work, spending time with family, etc. Lower-priority tasks are pebbles.

If you start your day by filling your jar with unimportant pebbles, like reading junk mail and other drivel, you may run out of space (and time) for your big, high-priority rocks.

So it's best to put your big rocks into the jar first. The pebbles can be poured on top later, and sift down to fill the spaces among the big rocks. When you do your high-priority things first, the little things are easier to fit in.

Similarly, we should prioritize healthy behaviors. I think big rocks, health-wise, are things like wearing seat belts, quitting smoking and drugs, drinking responsibly and practicing safe sex. I base this on the Centers for Disease Control and Prevention's data on top causes of death in America.

Other big "rocks" include:

Getting counseling when depressed, as suicide causes a significant number of deaths.

Seeing a doctor for regular checkups, because catching problems early can control or prevent many diseases.

Getting vaccinated to prevent flu and pneumonia.

Being physically active for at least a half-hour every day.

Eating fruits and vegetables at every meal.

Washing hands and using basic sanitation to avoid food poisoning.

Limiting saturated fat, sugar and charred foods.

Sometimes, I think people concentrate more on the little rocks because the big ones make for heavy lifting. For example, I once met a young cocaine addict who had had several strokes. The person wanted to lose weight. While I applauded the healthy impulse, the dangers of being overweight paled in comparison with continuing to smoke crack.

I didn't try to discourage the person from losing weight--it's better to work with little goals than nothing at all--but I did encourage making drug rehab a higher priority.

The small things are usually great ideas--buying organic food, avoiding too much plastic and drinking filtered water are among them. But they don't have as much impact as the big stuff. I encourage people not to spend so much time and money thinking about the little things that they forget to exercise or eat their vegetables.

Being physically active should be a top priority, because many studies show it reduces risks of heart disease, cancer, diabetes, stroke, dementia, osteoporosis and depression. Plus, being active makes you feel and look younger and more energetic. Yet only one-third of American adults engage in regular leisure-time physical activity, according to the National Center for Health Statistics.

And when it comes to eating, getting more than five servings of fruits and vegetables a day can reduce the risk of heart disease and cancer by 20 percent, according to several studies.

If you shop for produce in season, you can buy three servings of fruit and four servings of vegetables for 64 cents a day, according to the U.S. Department of Agriculture. A serving is only half a cup, the size of the palm of your hand. A large fruit, like a banana, counts as two servings.

If you've got the money and inclination, I do recommend buying organic produce because it's better for the environment and helps support local farmers. But there's no need to fear conventional fruits and vegetables.

As for the question about plastic, it's unclear what effect the chemicals in plastic have on our bodies. It's probably not good over the long term, but there is a lot less evidence about this, and therefore less reason to worry so far. I'd be more worried about skipping a workout than carrying a plastic water bottle to the gym or on a walk.

Another smallish thing people ask about is corn syrup, found in sodas and candy. Some think it's a poison they have to avoid. While it's not a health food, I think occasionally eating sweets in small amounts is OK. It doesn't matter so much whether or not they contain corn syrup as whether or not you overeat them.

Sometimes it's nice to get permission to stop worrying. Just focus on the big rocks.

JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.