How to eat: Big bottoms, yes; big bellies, no

Mary Ann Nash, nutritionist with Lawrence & Memorial Hospital's Cancer Center, took questions from readers on TheDay.com last week in a live chat. Here is a partial transcript of that discussion.

Q: Last week an article came out stating that fat in the buttocks and thighs is not unhealthy but that belly fat was extremely dangerous. Could you comment on this?

A: That was a very interesting article and not really new news ... The review noted that individuals, particularly women, who had larger backsides had lower cholesterol, lower blood sugars and increased levels of a hormone called leptin. My concern is that this doesn't give "license" to poor eating. Someone who eats poorly may not just gain weight in the backside but may also increase their midline which we know increases the risk for cardiovascular disease, diabetes and cancer.

Q: My doctor told me to cut down on complex carbohydrates, but I love bread! What can I do?

A: The foods that trigger a rise in blood sugar are white carbohydrates, i.e., white bread, white rice, crackers, etc., and simple sugars. Whole grain carbohydrates will effect a slower rise in blood sugar. The key is to have a balance of quality carbohydrates, lean proteins and healthy fats in your diet and measure your waist. A man should strive to have a waist circumference less than 37 inches, achieving this will make a huge difference in your risk for developing Type II diabetes.

Q: What do you think about multi-vites?

A: Most of the researchers in preventative health care advise taking a single multi-vitamin as an "insurance" policy. A multivitamin that contains 100 percent of the RDA, not megadoses, is all an individual needs. Check your vitamins to make sure that they carry a USP listing; this verifies that the vitamin actually contains what it states on the label. Also, take a vitamin that is age and sex specific.

Q: A few years ago my vitamin D was low ... and my doc RX'd huge doses of it for me. I am worried about the huge dose creating deficiencies in other areas. Am I needlessly worried?

A: Vitamin D is a hot topic today and our understanding of how much the body truly needs is changing. Most Vitamin D experts are suggesting that the recommended intake is far too low and that the amounts required are closer to 2,000 IU's a day.

Q: I have a friend who has suggested MonaVie-Acai Berry drink. He says it's great, but how valid is this Acai berry thing? Is this a scam?

A: I get asked this question very frequently. The antioxidant/phytochemical activity of the Acai Berry is high, but so are many other fruit and vegetables. Something very important to remember is that if "sounds too good to be true, it probably is not."

Q: Can you comment on resveratrol? A few years ago it received a lot of hype for being responsible for the "French Paradox" but hasn't been in the news recently.

A: Resveratrol is a powerful antioxidant that received a great deal of press a few years ago. High levels of it are found in red wine as are other flavonoids. What has been found in large human studies is that a diet that is rich in whole foods, i.e., fruits, vegetables, whole grains and healthy fats, provides the body with 1,000's of phytochemicals that work very hard at reducing disease risk.

Q: I know I'm supposed to eat whole grains and fiber; the food labels call it different names. How do I know I am getting real fiber and actual whole grains?

A: Look at the ingredient listing for 100 percent whole wheat, whole oats, quinoa, etc. Steer clear of stone-ground and multi-grain unless you have read the ingredient listing and see 100 percent whole wheat, etc. Avoid packaging that states "made with whole wheat" - these are mostly refined products.

Q: I have rheumatoid arthritis and kept reading that eliminating wheat and dairy from the diet should help reduce inflammation. Have you read anything in nutritional texts that this is indeed true?

A: Unfortunately, there is no evidence-based arthritis diet. The good news is that studies do suggest that diets that are rich in fruits, olive oil and fatty fish may be very protective against severe symptoms of arthritis. The "gold standard" seems to be the Mediterranean Diet. This diet provides natural sources of Omega-3s, folic acid, and selenium.

Q: What is a good diet plan to follow if I am trying to lose weight?

A: Actually losing weight is simpler than you think.

1. Eat 7 to 11 servings of fruits and vegetables daily - a serving is only ½ cup. This simple trick will decrease your body weight by 10-20 percent in one year. Add a healthy fat, i.e., olive oil and your body is satisfied for a very long time.

2. Don't skip breakfast. When you don't eat within an hour of getting out of bed in the morning you decrease your basal metabolic rate by 10-15 percent, basically you burn less calories than you should.

3. Switch to whole grains only. By eliminating the refined sugars and starches from your diet you will lose ½-inch off your waist every few weeks.

4. Add healthy fats to your diet daily. The best fats are olive, peanut and canola oils - rich in monounsaturated fats, and naturally occurring vitamins and minerals.

5. Move your body every day.

6. Choose lean sources of protein and think about having more vegetable proteins, i.e., legumes, nuts, etc.