A Quick Guide To Healthy Eating
Raise your hand if you ate the government-recommended four and a half cups of
fruits and vegetables yesterday.
You’re not alone if you didn’t pass that
test: Only one in 10 Americans does, according to a 2007 report from the U.S.
Centers for Disease Control (CDC). Most people ought to eat twice as many fruits
and vegetables as they do, says the CDC.
And what about fats, protein,
fiber, vitamins and minerals – not to mention calories? How can you know what to
eat when each bestselling diet book touts low carbs, no carbs, the Mediterranean
diet, the fiber diet, and every other plan you can think of?
The good
news is that once you understand the basics – recommendations based on research,
not hype – good nutrition gets a whole lot simpler.
Here’s your quick
guide to eating healthy, even when you’re on the go.
Nutrition Affects
Your Health
Americans have the most abundant food supply in history. But
as a group, we’re getting too many calories and too little of the fiber,
vitamins, minerals and natural plant compounds that can help prevent
disease.
The latest USDA dietary guidelines prescribe the cure: plenty of
fruits, vegetables and whole grains, and a lot less fat, sugar and sodium.
Following the plan reduces the risk of:
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Stroke
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Heart disease
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High blood pressure
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Osteoporosis
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Type 2 diabetes
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Certain cancers
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Obesity
Eating well has a more
immediate payoff too – like increasing your energy level.
Plant-based
foods are especially important. They’re key sources of vitamins and minerals you
need for metabolism, helping the body release the energy from the protein, fat
and carb calories you consume.
The Role Of Nutrition In Managing
Chronic Diseases
According to testimony presented in 2003 to the Senate
Special Committee on Aging, fully 90 percent of people who have chronic disease
could benefit from nutritional intervention.
In her testimony, researcher
Jane White, Ph.D., director of nutrition education for the University of
Tennessee’s Graduate School of Medicine, noted that in many cases, good
nutrition “can reduce or eliminate the need for medication,” saving millions of
dollars for those who have high blood pressure, high cholesterol or
diabetes.
If you have a chronic disease, talk to your doctor or a
registered dietician about whether dietary changes could help.
Nutritional Needs Change With Age
Everyone needs carbs,
protein, fats, vitamins and minerals, but the amounts change dramatically
according to your stage of life. The USDA’s MyPyramid Web site offers
interactive features that make it easy to calculate the nutritional needs of
children, adolescents and adults.
Following are some age-related
nutritional concerns:
-
Calcium: Children and adolescents need
plenty because their bones are growing. Those ages 2 to 8 need two cups per day
of fat-free or low-fat milk (or equivalent calcium sources); children 9 and
older need three cups, as do most adults.
-
Fats: Total fat intake should be higher for
children ages 2 to 3 (30 percent to 35 percent of daily calories) and ages 4 to
18 (25 percent to 35 percent). Most fats should be polyunsaturated or
monosaturated – from fish, nuts and vegetable oils – according to the Department
of Health and Human Services’ 2005 Dietary Guidelines for Americans. Adults
should keep fat intake at 20 percent to 35 percent of calories.
-
Calories: Growing children need more
calories per pound than adults, and men generally need more than women (because
men are larger and have more muscle mass). Athletes and other active people need
more than those who are sedentary. As adults age, their recommended caloric
intake goes down.
For instance, sedentary women between ages 31
and 50 can maintain body weight at around 1,800 calories a day. After age 50 the
figure drops to 1,600 per day. Comparable daily figures for sedentary men age 31
to 50 are 2,200 calories and 2,000 after age 50.
People at various life
stages have other requirements as well. Older adults, for example, may need
extra vitamin D and vitamin B12, available from fortified foods or
supplements.
Women of childbearing age may need additional iron and folic
acid.
Those who are battling cancer or other chronic diseases sometimes
need more calories to maintain weight.
If you have concerns, talk to your
health professional.
Figure Out What’s Good For You
The goal is
a food plan that’s nutritious and balanced overall – with room for the
occasional splurge.
Let’s start with the guidelines of the USDA’s
revamped food pyramid, using as an example the recommendations for someone who
needs 2,000 calories a day. (Use the interactive features at www.mypyramid.gov
to determine your needs.)
Shoot for the following amounts of
nutrient-dense foods:
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3 ounces of whole-grains from cereal, bread,
pasta, rice or crackers (a slice of bread or a half-cup of cereal or rice equals
1 ounce)
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Two and a half cups of vegetables, emphasizing
those that are dark green (broccoli, spinach) and orange (carrots, sweet
potatoes). Also include dry beans and peas such as kidney beans, split peas and
lentils.
-
Two cups of fruits (fresh, frozen, canned or
dried)
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Three cups of fat-free or low-fat milk or
yogurt
-
5.5 ounces of lean meat, poultry or fish,
preferably broiled, grilled, steamed or baked. Vegetarian sources of protein
include beans, nuts, tofu and seeds.
Limit your intake of:
-
Fats, especially solid fats such as butter and
shortening, which contain saturated and trans fats
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Salt, usually abundant in processed and prepared
foods and restaurant cooking
-
Sugar, a source of calories but not
nutrients
The USDA says 50 percent of your daily grains should be
whole. Think whole-grain bread or crackers, brown rice, and pasta made with all
or part whole wheat. Whole grains are rich in vitamins and minerals. Their fiber
may reduce blood cholesterol levels and the risk of heart disease.
Go
for the widest variety of vegetables and fruits. Each one offers different
vitamins, minerals, antioxidants and other compounds that can help prevent
disease, says the CDC. The more intense their color, the better.
When you
buy prepared foods, read labels. Avoid added sugars (high-fructose corn syrup,
sucrose, honey, etc.), which contribute calories but not much else. Beware of
added fats, especially partially hydrogenated vegetable oils. The trans fats
they contain increase the risk of heart disease.
Good Food For People
On The Go
When you’re in a rush, it’s tempting to skip meals or visit the
nearest fast-food drive-through. Here are five suggestions for eating healthy in
a hurry.
-
Keep fresh fruit available or reach for individual
cups of fruit packed in juice. Add protein with individually wrapped portions of
reduced-fat cheese, skim milk or low-fat yogurt.
-
Keep a supply of vegetables such as cherry
tomatoes, baby carrots, broccoli or cauliflower. They taste great with low-fat
ranch dressing.
-
No time to cook dinner? Serve bagged salad greens
and low-fat dressing, pre-cooked chicken strips and whole-grain
rolls.
Make sandwiches with deli turkey, reduced-fat mayo, dark-green
lettuce and tomato slices, with fruit on the side. Or open a can of chicken and
vegetable or bean soup to go with salad and bread.
When you have the
luxury of preparing more leisurely meals, make twice as much and freeze half for
another day.
-
Frozen dinners aren’t a bad choice either, if you
read labels and select those that are low in calories, fat and sodium.
-
When you do eat fast food, cut calories and fat by
ordering smaller portions. Choose grilled chicken instead of fried chicken or
burgers, and skip add-ons like bacon and cheese. Substitute a side salad for
fries. Drink water, diet soda or low-fat milk.
Eat Healthy In
The Workplace
Your good example can promote healthy choices in the
office.
Give your employees access to a refrigerator so they can bring a
healthy lunch from home. And if you provide snacks at the office, consider
these:
Avoid fatty doughnuts,
oversized muffins and sweet rolls during morning meetings. Substitute fresh
fruit and yogurt or whole-grain bagels cut in half, with fat-free cream
cheese.
If you order in lunch for staff, choose soup and salad; turkey
sandwiches on whole-wheat; or veggie pizza with half the cheese, on whole-wheat
crust.
Make Good Choices When Dining Out
Don’t be shy about
asking how a meal is prepared – or requesting that your meat and vegetables be
cooked without added butter, oil or cream.
Start the meal with a
broth-based soup or a large salad, and avoid loading it with fat from cheese,
nuts or bacon. Ask for dressing on the side.
Choose an entrée that’s
grilled, steamed, baked, broiled or lightly sautéed rather than deep-fried. Skip
those with greasy sauces and fillings. Or order an appetizer or side dish as an
entrée.
Split an entrée with a companion – or shortly after being served,
ask for a to-go container and put half your dinner in it.
If you crave
something sweet, share dessert with your companion, eat only part, or have fresh
fruit.
For More Information
Get more nutritional information at
these government-sponsored Web sites.
CDC’s nutrition topics page:
http://www.cdc.gov/nccdphp/dnpa/nutrition/
The FDA’s
personalized guide to healthy eating and activity:
http://www.mypyramid.gov
Everything you need to know
about fruits and vegetables:
http://www.fruitsandveggiesmatter.gov