Better Health Through Nutrition

Healthy eating is a critical part of any total health plan, and can improve the effectiveness of physical activity. When you combine a well-balanced diet with moderate exercise, you feel better and keep off unwanted pounds.

Dietary Guidelines

In 2005, the US Departments of Agriculture and Health and Human Services issued updated Dietary Guidelines for Americans. The new guidelines put increased emphasis on trim¬ming portion sizes; consuming fewer calories; and eating more whole grains, vegetables, and fruits; along with exercising 30 to 90 minutes a day. The guidelines suggest the following daily quantities of food for a 2,000 calorie a day diet:

• 6 ounces of grains, including whole grain bread and cereal, rice, and pasta
• 2 cups of vegetables, particularly dark, leafy greens and orange vegetables like carrots and sweet potatoes
• 2 cups of fruit - fresh, frozen, canned, or dried (easy on the fruit juices)
• 3 cups of lowfat or fat-free milk, yogurt or other milk products
• 5 ounces of meat and beans, including beans, peas, fish, and lean meats and poultry

Note that the specific amounts for an individual depend on your age, gender, height, weight, and activity level. To get an estimate of the amount of each food group you need daily, go to www.mypyramid.gov and select “My Pyramid Plan.” Some healthy eating suggestions based on the new dietary guidelines:

• Make half your grains whole. Substitute whole-grain products for refined products, such as whole-wheat bread instead of white bread or brown rice instead of white rice. Remember, don’t add, substitute.
• Buy fresh vegetables in season; they’re likely to be cheaper and be at their peak flavor. Select vegetables with more potassium often, such as sweet potatoes, white beans, tomato products, beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas. Buy precut veggies (or precut them yourself) so they’re always available in the refrigerator (e.g., baby carrots).
• Keep fruit at hand. Keep a bowl of washed, whole fruit in the kitchen, ready to eat. Buy fresh fruit in season. Dried fruit is a good alternative for out-of-season or hard to find fruit.
• Don’t forget about calcium. Include low-fat or fat-free milk as a beverage at meals. If you drink cappuccinos or lattes, ask for them with fat-free (skim) milk. Substitute low-fat or fat free yogurt for cream and sour cream in soups and sauces.
• Go lean on protein. Trim away all visible fat from meats and poultry before cooking. Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying. Drain off any fat that appears during cooking. Skip or limit the breading on meat, poultry, or fish. Prepare dried beans and peas without added fats.
• Choose wisely - food and drinks that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Read nutritional labels, and make healthy choices based on those labels.

How Much Is Too Much?

According to the Center for Disease Control, Department of Health and Human Services, obesity is an epidemic in this country, among both adults and children. And it’s difficult to make changes; we live in an environment that encourages overeating. Portions have become much larger over the past couple of decades, and we’re bombarded with images of high-calorie, low nutrient food many times a day. In fact, it’s hard to avoid images of food; even on a drive in the country you’re likely to encounter a billboard with a picture of a juicy hamburger. When was the last time you saw a billboard with images of beautiful ripe apples, or a colorful three-bean salad?

We have to be deliberate and purposeful if we want to enjoy a healthy diet. One way to keep the calories down without too much self-denial is portion control. Learn to “size up” your food. Exactly how much is a “serving” of your favorite cereal? How many cups of popcorn in a serving? Learn to check the packaging to see what a serving really is.

The next time you reach for your favorite snack food, check the package and measure out a single serving. You may be surprised to find out you’ve been consuming not one, but several servings at a time. Learn what controlled servings of your favorite foods look like - and keep measuring until you can really tell how much is too much. Here are some typical serving sizes:

• Dairy products: one cup of lowfat or nonfat milk or yogurt
• Lean meat, poultry, or fish: 2-3 ounces
• Raw, leafy vegetables: 1 cup
• Other cooked or chopped vegetables: ½ cup
• Fresh fruit: 1 medium orange, banana, or apple
• Canned fruit: ½ cup of chopped, cooked, or canned fruit (in natural juice)
• Fruit juice: 3/4 cup
• Bread: 1 regular slice
• Dry cereal: 1 ounce
• Cooked cereal, pasta, or rice: ½ cup
• Peanut, or other nut butter: 2 tablespoons

Following are some tips to give your willpower a helping hand:

• Order smaller portions in restaurants. Many people who have no problem eating healthy portions at home overeat in restaurants because the portions are so large. But many restaurants serve half portions, or lunch-size portions at dinner. Don’t be embarrassed to ask. You’ll save calories and cash.
• Don’t upsize anything, especially fast food. Fast food portions have more than doubled over the last twenty-five years. Don’t be tempted by a “bargain.” Avoid package deals; instead, order a sandwich - broiled chicken is good; hold the mayo - and a side salad.
• Order kids meals, where you can. Some restaurants will let you order them if you tell them you’re dieting, and you can always order them in fast food restaurants. Kids meal portions are what used to be grown up portions (before the mega craze began).
• Buy small or single-serving quantities when possible. Don’t buy the extra large bag of pretzels; buy the single serving size, one bag at a time.
• Avoid all-you-can-eat situations. Buffets and those “unlimited pasta on Tuesdays” meals make it difficult, if not impossible, to practice portion control.
• Quick reference: 3 ounces of meat is the size of a deck of cards; 1 ounce of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta is the size of a tennis ball.

Calories Count

The specific number of calories you need to maintain a healthy body weight will vary based on a number of factors, including your age, gender, and activity level. Some example calorie requirements:

To lose one pound, you need to burn off 3,500 calories more than you take in. The best way to burn off those calories is a combined diet and exercise approach. Increased activity is good for you, and trimming unnecessary calories is good for you as well. But doing both is best for your overall health.

Basic Tips for Healthy Eating

Little changes add up to big improvements over time. The following are some tips on adopting a better eating style for life:

• Plan ahead. Prepare or plan your meals at least a day ahead. Avoid eating on the run - impulsive food choices are more likely to be poor ones.
• Shop wisely. Don’t shop for groceries when you’re hungry - your impulses may override your good sense. Hit the outside aisles first. That’s where the vegetables and fruits - foods you want to emphasize - are usually found.
• Order carefully. In restaurants, look for foods that are broiled, grilled, baked, or steamed rather than fried. Ask to have dressings and sauces served on the side. If a dish is unfamiliar to you, ask the waiter to describe how it is prepared.
• Cook creatively. Cooking at home gives you more control over ingredients, cooking methods, and cost. Home cooking doesn’t have to be plain. Look at creating healthy, tasty meals as a challenge, not as a chore.
• Think positively. Eating right has a lot to do with attitude. If you succumb to temptation once in a while, don’t panic. Just get back on track at your next meal.
• Involve others. Invite family and friends to share your nutritious meals. Any dining experience is more fun when it’s enjoyed with good company.

Cookin’ Good, Lookin’ Good

Sometimes all it takes is a quick switch to lower the calories and add a new twist to the flavor of an old favorite. Here are some ideas for savvy substituting:

• Broil, grill, roast, steam, stew, stir-fry rather than fry.
• Use two egg whites in place of one whole egg in most baked goods.
• Add spices (e.g., cinnamon) to sweet baked goods to enhance the flavor when you reduce sugar.
• Flavor cooked vegetables with lemon juice, flavored vinegars, and herbs instead of fat and salt.
• Substitute lowfat yogurt for mayonnaise or sour cream in dips and dressings.
• Serve fresh, baked, or broiled fruits for dessert in place of rich sweets.
• Drink sparkling water with a lemon slice or fruit juice mixed with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort it takes to make wise food choices can bring big rewards in terms of general health and fitness, weight control, and an enhanced sense of well being.