Nutrition: Pyramid Power The introduction of the Food Guide Pyramid has simplified the art of eating healthfully. The goal is to eat more servings from foods at the base of the pyramid and fewer servings from those at its peak. Using the pyramid as your guide, you can eat a healthy diet based on a foundation of high-energy, high-fiber carbohydrates like whole-grain breads, cereals, rice and pasta. Add a variety of fruits and vegetables for vitamins and minerals. Keep your body strong and fit with moderate amounts of low-fat dairy products, lean meats, poultry and fish to supply the necessary protein to build and repair lean body mass. The foods at the tip of the pyramid - fats, oils and sweets should be used sparingly to keep your fat intake less than 30% of total calories. How many servings should I eat? The Food Guide Pyramid suggests a range of servings from each of the five food groups shown. The number of servings you need from each group depends on your individual calorie needs. In all cases, be sure to eat at least the lowest number of servings in each of the groups, choosing a variety of different foods. This promotes a balanced diet, and provides the nutrients your body needs every day. | 6-11 servings | | 3-5 servings | | 2-4 servings | | 2-3 servings | | 2-3 servings | | eat sparingly |
What counts as a serving? Listed below are the serving sizes for many common foods. Remember, if you eat a portion that is much larger than the suggested serving size, count it as more than one serving. Bread and Grain Group - 1 slice of bread, 1 ounce ready-to-eat cereal, 1/2 cup cooked cereal, rice or pasta. Vegetable Group - 1-cup raw, leafy vegetables, 1/2 cup cooked or chopped, raw vegetables or 3/4 cup vegetable juice. Milk, Yogurt and Cheese Group - 1 cup milk or yogurt, 1 1/2 ounces natural cheese or 2 ounces processed cheese. Meat, Poultry, Dry Beans, Eggs and Nuts - 2-3 ounces of cooked lean meat, poultry or fish (the size of a deck of cards), 1/2 cup cooked dry beans, 1 egg or 2 tablespoons peanut butter. How many calories do I need? To get a rough estimate of how many calories you need in a day to maintain your present weight, multiply your weight by 13, if sedentary, and by 15, if moderately active. You need to add more calories for rigorous exercise. To lose or gain weight, subtract or add 500 calories through diet and exercise. For example, to lose about one pound a week, decrease your calorie intake by 250 calories and increase the calories you burn off through exercise by 250. Walking one mile briskly in 15 minutes burns approximately 100 calories. If I follow a very low-calorie diet, will I lose weight faster? You can lose weight quickly by simply not eating. However, after such deprivation, the urge to eat usually wins out, and the lost weight is quickly regained. Also, when you severely restrict your calorie intake, your body learns to conserve calories allowing you to function on fewer calories than before. Consequently, weight loss plateaus and frustration may set in. Pre-diet behaviors may return followed by a faster weight gain than before. Why do I hear so much about eating less fat? The message to eat less fat is everywhere, and for good reason. High-fat diets have been linked to many health problems including heart disease and cancer. The major goal of the U.S. Dietary Guidelines is to encourage people to decrease fat consumption to less than 30% of their total daily calories. The average American's diet is about 37-42% fat. How much fat should I eat? The ideal dietary balance to strive for consists of 30% or less of fats, 10-15% of proteins and 55-60% of carbohydrates. Most nutrition experts agree that a healthy fat intake should be 20-30% of the total calories consumed in a day. To determine your own fat budget, follow these steps. 1. Estimate your calorie needs based on the guidelines above. 2. Multiply your total calorie needs by .20 and .30. This will give you a range of fat calories between 20-30%. 3. Lastly, divide both numbers of the range by nine to give you the number of fat grams allotted per day. There are nine calories in a fat gram.If I eat less fat, what should I be eating in its place? Just as most people eat too much fat in their diets, many don't get enough high-energy, carbohydrate foods. Complex carbohydrates not only provide time-released energy, they are low in fat and high in fiber. Fiber aids in the prevention of digestive problems, and helps regulate blood sugar and cholesterol levels. Good sources of fiber include fruits and vegetables with the peels and seeds, whole-grain breads and cereals, beans, legumes, brown rice, bran, oatmeal, potatoes and corn. Although protein is an essential component of a well-balanced diet, you don't need as much as many people believe. Just 10-15% of your daily calories should come from protein sources such as lean meat, low-fat dairy products, poultry and fish. The serving size guidelines in the Food Guide Pyramid suggest four to six ounces of lean protein per day. To help you estimate your intake, remember that a three-ounce serving is the size of a deck of cards. How much water should I be drinking? The average person needs between 8-12 cups of fluids per day with half being water. If you wait until you are thirsty, you have already started to dehydrate. It's best to drink fluids throughout the day. Caffeinated and alcoholic beverages act as diuretics, causing you to lose water through increased urination. Water is the perfect beverage. It has no calories, sodium, caffeine, fat or cholesterol. Choosing between bottled water and tap water is strictly a personal preference. Both types are regulated by the federal government and will provide the hydration your body needs.Prenatal Nutrition Maintaining a good, healthy diet is very important when you are expecting a child. Consult your physician regarding any concerns dealing with nutrition (e.g., caloric intake, vitamin and mineral supplements, dieting, etc.) WEIGHT GAIN
Weight gain averages about nine pounds during the first trimester and about one pound per week during the last 20 weeks. Recommended weight gain varies based on the mother's age, pre-pregnant weight, nutritional status, daily energy expenditure and appetite. The average woman should gain about 25 pounds. Pregnancy is not the time to diet unless requested by your physician. WEIGHT GAIN DISTRIBUTION DURING PREGNANCY - Baby - 7 to 7 1/2 lbs.
- Breast tissue - 2 lbs.
- Placenta - 1 to 1 1/2 lbs.
- Increased blood volume - 3 to 4 lbs.
- Uterus - 2 lbs.
- Excess water and fat - 6 to 6 1/2 lbs.
- Amniotic fluid - 2 lbs.
Total calorie intake is one of the most important factors affecting infant birth weight. It takes about 80,000 calories, or 300 calories out of your daily caloric intake, to help create a healthy baby (teen pregnancies take 600 calories per day). Weight gains of less than 2.2 pounds during the last trimester are considered insufficient. Pregnant exercisers need more calories, and this need increases as pregnancy progresses. The energy requirements of specific activities are based on kilograms per body weight. Because pregnant women are heavier, this increases energy expenditure. NUTRITIONAL NEEDS DURING PREGNANCY
Nutrient dense foods should be consumed, and muscle glycogen stores should be replaced with complex carbohydrates. An exercising pregnant woman's physician or caregiver should know the type, frequency and intensity of weekly exercise before addressing caloric needs. The following nutrients and vitamins are of particular concern for the active pregnant woman. - Protein - needed for fetal growth, increased blood volume and tissue growth. Recommendations for sedentary pregnant women are 75-100 grams per day or 12% of total calories.
- Complex Carbohydrates - provide calories and essential vitamins and minerals for fetal growth. A great source of fiber to aid in constipation. Recommendations for dietary needs are 50-60% of daily caloric intake.
- Iron - needed for fetal storage and maternal blood production. Women athletes do not appear to have an increased need for iron. However, pregnant women need as much as 30 milligrams of additional iron per day in order to maintain adequate hemoglobin levels. Most pregnant women will be put on an iron supplement of 30-60 milligrams per day. It is important to remember dairy products may bind with iron and decrease its absorption. Pregnant women initiating an exercise program may need additional iron to account for the additional blood volume increases associated with training.
- Sodium - needed for expansion of extra cellular fluid volume. Physically active women may be at risk of sodium depletion if the exercise is vigorous and sodium intake is low. Most pregnant women in the United States consume twice as much sodium as they need. The pregnant exerciser may need salty food if she has exercised for a prolonged period. Sodium supplements are not recommended, nor are sodium restriction or diuretics.
- Water - needed for total expansion of body water and maintenance of body temperature. Physically active pregnant women have an increased need for water. The recommendation is at least 8-12 cups per day.
The following vitamins and minerals are important for the pregnant woman. Check with your physician for appropriate amounts. - Potassium - maintains proper muscle tone and fluid balance.
- Calcium and Phosphorus - needed for fetal skeletal and tooth bud formation and increased maternal calcium and phosphorus metabolism.
- Iodine - needed for increased maternal basal metabolic rate.
- Magnesium - for tissue growth and cell metabolism. Used as a coenzyme in energy and protein metabolism.
- Folic acid - for increased metabolic needs. Used as a coenzyme in energy and protein metabolism. Increases "heme" in hemoglobin and helps prevent megablastic anemia. Decreases the incidence of neural tube defects.
- Vitamin A - needed for cell development, tooth bud formation and bone growth.
- Vitamin D - for absorption of calcium and phosphorous, and for mineralization of bone and tooth buds.
- Vitamin E - needed for tissue growth and cell wall integrity.
- Vitamin C - for tissue formation. Used as a cement substance in connective and vascular tissues and increases iron absorption.
- Riboflavin and Thiamine - used as a coenzyme in energy and protein metabolism.
- Vitamin B6 - used as a coenzyme in energy and protein metabolism.
- Vitamin B12 - used in the formation of red blood cells and as a coenzyme in protein metabolism.
Pregnant women who exercise use carbohydrates at a greater rate than those who are sedentary, and may be prone to low blood sugar (hypoglycemia). Those who have morning sickness, or who have not eaten the day prior to exercise are at risk. A light snack of complex carbohydrates (e.g., fruit, cereal, bread, crackers) should be consumed one to two hours prior to exercise to assure a stable blood sugar level. OTHER CONSIDERATIONS - Due to the decreased space and slowed digestive time, it is best to eat smaller, more frequent meals. Six or more smaller meals per day will keep the blood sugar at a stable level, while decreasing some of the indigestion and heartburn many pregnant women experience after larger meals.
- Avoid dieting, alcohol, cigarettes and drugs during pregnancy unless directed by your physician.
- To lessen nausea and vomiting, eat crackers or dry cereal prior to getting out of bed in the morning. Get up slowly and have small frequent meals rather than large meals. Avoid greasy, spicy or fried foods, and drink beverages between meals rather than with meals.
- For constipation, drink plenty of liquids, approximately eight glasses of water a day, and eat high-fiber foods such as fruits, vegetables, beans, whole-grain breads and cereals. Avoid laxatives unless prescribed by your doctor.
TIPS FOR BREAST FEEDING - Drink plenty of liquids, about two quarts daily, including water, milk, and fruit juices.
- Continue taking daily supplements of iron, if your doctor advises.
- Infants who are born premature or breast fed exclusively beyond four to six months of age should receive vitamin D and iron supplements from birth or at least by four to six months, as medical guidance suggests. Consult your physician.
- Continue to maintain a healthy diet to ensure adequate nutritional intake and to meet added requirements
Weight Loss How can you be successful in losing weight? "Diets" typically don't work. The best approach for successful weight loss that allows you to lose fat and maintain energy for daily activities is to eat appropriate portions of healthful, high carbohydrate, low-fat foods. Strict diets based on sheer willpower result in feelings of denial (to say nothing of poorly fueled muscles). Nancy Clark, RD, recommends the following three steps for successful weight loss. A first step toward successful weight reduction is to keep comprehensive food records and become aware of what, when and how much you eat. Typically, weight-conscious individuals "diet" during the day, then "blow it" at night. You are likely to have greater success if you eat the majority of your calories during the day, thereby preventing feelings of fatigue and the ravenous hunger that often results in overeating in the evening. Generally speaking, once you become too hungry, you care less about what and how much you eat and often end up overeating. A second step is to know how many calories per day are appropriate in order to maintain your present weight at rest. Simply multiply your weight by the number of calories (cal) per pound (lb) for your particular age (see below).
AGE
20-29 multiply wt. by 13-15 cal/lb
40-49 multiply wt. by 11 cal/lb
30-39 multiply wt. by 12 cal/lb
50+ multiply wt. by 10 cal/lb
Note: Most people need 10-15 cal/lb to sustain their normal weight at rest. To determine how many calories are needed to reach your desired weight at rest, substitute the desirable weight for your present weight in the above calculation. If you are active, multiply your desired weight by 12-15 cal/lb for moderate activity and 15-20 cal/lb for higher levels of activity. This number offers a very rough estimate of daily calorie needs; the actual requirements will vary greatly, depending upon individual metabolic differences and intensity of activity. For example, a desired weight of 115 lbs x 12 cal/lb (moderate activity) = 1,380 cal/day to maintain weight. The third step is to determine the number of calories appropriate for weight reduction by subtracting 300-1,000 calories per day (if you are a petite, active athlete, subtract fewer calories). Divide this number by 3, and you'll have a calorie target for each meal. For example, a 120 lb female who is moderately active with daily activities and walks briskly for 3 miles per day may need 120 lbs x 16 cal/lb = 1,920 calories per day to maintain weight. To lose weight, subtract approximately 350-400 calories, bringing the total to 1,570 calories per day divided by 3 = 520 calories per meal. To lose weight you must omit calories, add exercise or do both. Taylored 4 life recommends conservatively decreasing caloric intake and increasing physical activity for positive weight management. It takes 3,500 calories to produce 1 pound of body weight. To lose 1 pound weekly, omit 500 calories daily. And to lose a 1/2 pound weekly, omit 250 calories daily. You will also lose weight by exercising while maintaining your current caloric intake. For example, if you walk briskly for 1 mile in 15 minutes you will burn approximately 100 calories. If you walk briskly for 2 1/2 miles in 37 minutes you will burn approximately 250 calories. However, this is a very slow way of losing weight. If you combine both a reduction in caloric intake and an increase in physical activity you will be able to achieve maximum results. For example, if you subtract 250 calories from your food intake and add 37 minutes of brisk walking for 2 1/2 miles, the total number of calories subtracted from your total daily intake is 500. If you keep this up on a daily basis you can safely lose 1 pound per week (weight loss should be no more than 1/2-1 pound a week when trying to lose without medical supervision). Successful weight loss also includes a change in day-to-day habits regarding eating, exercise, moods, physical activity and the way you think about foods. For successful lifestyle changes focus on one to two key habits per week. Remaining aware of your eating patterns, maintaining daily dietary records, and adding only a few dietary changes at a time may change habits. Taking smaller steps in a consistent direction can help you see results, reinforce the action taken, improve self-esteem and maintain a lifelong commitment. 10 guidelines to help create healthy daily habits toward positive eating as well as tips for success and lifetime maintenance. Listed below is a condensed version. 1. Eat 3 meals daily at regular meal times. Feel more energetic, reduce appetite and speed your metabolism by eating every 5-6 hours. 2. Eat slowly, taking at least 20 minutes for meals and 10 minutes for snacks. 3. Choose one specific location to eat; make eating a singular activity. Beware of unconscious eating in front of the TV, at the movies, while reading or studying, driving, cooking or standing. Only eat sitting down. Enjoy eating! 4. Be aware of the social influences that affect your eating behavior. Avoid or be cautious in situations that encourage your overeating. 5. Plan ahead.... this promotes quality food choices and eating strategies for restaurants, parties, weekends, etc. 6. Keep food out of sight. Make problematic foods inconvenient or unavailable. Keep low-calorie foods convenient. 7. Control emotional eating. Don't reach for food to make you content or relaxed. Go outside and move! 8. Add pleasure to your life in ways other than with food. Reward yourself, with a new dress, a drive to the beach, a play, etc. 9. Put yourself in situations that support your efforts at controlled eating. 10. Learn to control both the type of food as well as the quantity of food. SUCCESS TIPS - Be committed to a new lifestyle of health and fitness.
- Take charge; assert yourself and your program.
- Be responsible for nutritious meals and regular exercise.
- Develop a plan and stick with it daily.
- Be positive about your new endeavor and expect success.
- Believe in your goals and in yourself.
- Reward yourself.
- Enjoy and savor the results - feeling better, looking better, more vitality.
Lifetime of Success can best be accomplished by: - Setting your own ground rules for weight loss and maintenance. Design your own eating plan, based on low-fat, high-fiber eating. Include foods you enjoy and know realistically you'll eat.
- Exercising 3-5 times per week. An active life is essential to increase metabolism and keep pounds off.
- Keeping food and exercise logs. They help to boost awareness and make progress.
- Surrounding yourself with support - individuals, groups, places, events that motivate and reinforce good habits and positive lifestyle.
- Staying accountable - joining a group, periodically seeing a qualified nutritionist (registered dietician), regularly weighing yourself in front of your doctor and at home.
- Keeping in mind your personal incentives to lose weight and keep it off.
- Never thinking of yourself as "dieting" but focusing on healthy eating.
- Getting back on track after having an off day.
Remember - weight loss and weight maintenance can best be achieved through positive eating habits, setting realistic goals, regular participation in physical activity and a personal commitment for life. Facts About Body Fat
Millions of Americans continue to fight the "battle of the bulge"- increasing body weight and body fat, that is! It is estimated that 37% women and 22% men in the United States are attempting to lose weight. The key to successfully losing weight and keeping it off is through proper exercise and diet. Here are some answers to many popular questions addressing weight and body fat. However, all issues associated with weight, weight loss and diseases associated with such factors should be addressed to health care providers. What is body fat?
Body fat consists of millions of tiny fat cells, each a spherical sac, filled with droplets of oil known as triglycerides. Dietary fat intake shows up in the blood as large clumps of triglycerides called chylomicrons. Most of the triglycerides are removed from the blood and deposited in the adipose tissue. Some individuals have more fat cells in their adipose areas causing them to store fat more readily. Fat cells are able to increase in size and number. There are three primary periods of life where the number of fat cells will naturally increase, which is known as hyperplasia. They are: 1. The third trimester of pre-natal life (7-9th months) 2. The first year of life 3. The adolescent growth spurt Overeating during infancy and puberty is yet another way that fat cells will not only multiply but will become larger as well. The number of fat cells does not seem to change significantly with adults. The onset of obesity with this age group is due primarily to enlargement of the existing fat cells. What is obesity?
Obesity is defined by the American College of Sports Medicine, as the percent of body fat that increases the risk of disease. It is also defined as a "surplus of adipose tissue containing fat stored in triglyceride form, resulting from excess energy intake relative to energy expenditure." Some experts feel that if you are 20% above desirable weight, or greater than 20% fat for men and 30% fat for women, you are obese. What is adipose tissue?
Adipose tissue or subcutaneous fat is fat that is stored between our muscles and skin. This is the fat you can pinch. A little is fine, too much can be unkind. Adipose tissue is beneficial in that it serves as: - an insulator to help regulate body temperature
- fuel for the production of energy through metabolism
- protective padding for various parts of the body
However, too much can lead to heart disease, stroke, high blood pressure, diabetes, and some cancers. How much is too much?
Although fat, for the most part, is thought to be an evil commodity, it happens to be required for normal physiological function of the various organs. This form of fat is referred to as "essential fat" or essential fatty acids and combines with other nutrients to form important structural compounds such as blood lipids, steroids, cell membranes, bile and hormones. Women should not have less than 12% body fat and men 7% to meet these "essential fat" needs. Experts feel that women should stay below 30% body fat and men below 20%. These percentages represent borderline obesity for women and men respectively. Generally women should try to maintain a body fat percent between 18%-25% and men between 12%-20% (based on Lohman study at University of Arizona, 1989). It gets increasingly difficult as we age since aging brings with it a decrease in activity and a decrease in the amount of calories we need to maintain life. If I'm overweight am I also overfat and at a higher risk for getting a disease?
Not necessarily. According to a study performed by Dr. Steven Blair at the Cooper Institute for Aerobics Research in 1996, if you are fit and 25 to 75 pounds overweight you can be perfectly healthy. And if you are not fit but slim (underweight) you could be at greater risk of disease. The most important point is that you remain physically active and physically fit no matter what your weight. The more muscle tissue you have the better you are able to use the calories you eat. Other experts feel that if you are 20 pounds overweight you are inviting disease and poor health and decreasing mobility and interest in moving or exercising. How can I determine if I have too much body fat?
Over the years scientists and fitness professionals have tried to develop many methods to accurately measure and monitor body composition the percentage of body weight that is fat. Many forms of measurement are available today. Some of these methods can be done in the privacy of your own home and some need a professional to administer them. Is it natural to gain weight as we age?
According to the authors of the May 1994 issue of Physical Activity and Fitness Research Digest the average individual in the United States will gain approximately one pound of additional weight each year after the age of 25 years. Seemingly small gains result in 30 pounds of excess weight by the age of 55 years. Since bone and mineral mass decrease by approximately one-half pound per year due to reduced physical activity, fat is actually increasing by 1.5 pounds each year. This means a 45-pound gain in fat over this 30-year period! It is no wonder that weight loss is a national obsession. These gains can be primarily attributed to environmental and lifestyle choices versus growing older. Can I lose fat by dieting alone
Yes, but you will also lose valuable muscle. The best way to lose body fat is through a combination of physical activity and a low-fat diet. Keeping fat under control involves regulating the size and growth of our body's fat cells. If an individual exercises regularly, according to Dr. Paul Mole, PhD and author of the article "Exercise and the Fat Balancing Act" in ACSM's Health and Fitness Journal (May/June 1997), the fat in the blood is removed more quickly after we eat because exercise stimulates muscle to take up fat and burn it as fuel. Dr. Paul Mole, couldn't have stated it better, "A person on a balanced, low-fat diet (fat intake less than 30% of daily calorie intake) who engages in regular physical activity is the most likely master of the 'fat balancing act.'" For faster results, regular physical activity should comprise of a combination of aerobic activity such as walking, running, swimming, biking, and resistance training such as lifting weights or working with elastic bands. Aerobic activity, depending on its level of difficulty, can be performed 3 to 5 days or all days of the week. Resistance training should be performed a minimum of 2 days per week with a day of rest in between. In 1996 the US Surgeon General came out with a report addressing physical activity and health. In an attempt to get more of us Americans active and to help lessen our risk of dying prematurely from heart disease, diabetes, and cancer the report recommends the following guidelines for physical activity. - Everyone aged 2 and above should get at least 30 minutes of endurance-type training, of at least moderate intensity, on most (preferably all) days of the week.
- Additional benefits can be achieved by increasing the time or vigor of the activity
- Previously inactive men over age 40 and women over age 50, and anyone at high risk for cardiovascular disease, should consult a physician before beginning an unaccustomed regimen. This is especially so if they intend to perform strenuous activity.
- Resistance training should be performed at least twice a week. At least 8-10 exercises that use the major muscle groups of the legs, trunk, arms and shoulders should be performed at each session. One or two sets of 8-12 repetitions should be performed.
- Activities should burn approximately 150-200 calories per day (based on an individual who weighs 150 pounds).
Summary
All of us should try to maintain our levels of body fat through participation in physical activity, consuming a low-fat diet and periodically measuring our percent body fat. Some fat is necessary to support life, but excessive amounts increase our risk to heart disease, cancer, diabetes and other health conditions. Low-Fat Eating Out Low-fat eating is "in." Why? Because an increasing percentage of Americans are considered overweight, if not obese, due to an average diet that includes 37% fat. And high-fat eating has been linked to health problems, including heart disease, obesity and some cancers. The Task at Hand
Once you decide to improve your diet by consuming more well-rounded meals and a lower amount of fat (under 30% of your total calorie intake), you will need to do a little homework on the basics of nutrition (your local bookstore and library have a wealth of information), and also consider the following guidelines. Since the debut of the Food Guide Pyramid, it has become much easier to identify those foods you need to eat more of, and those you'll want to limit. The top of the pyramid, where fats, oils and sugars reside indicates limited servings. Moderate amounts of the dairy and meat/protein groups are appropriate. The multiple servings per day belong to the vegetable and fruit, as well as to the bread and grain, groups. Keep in mind to eat in moderation. If we indulge, we gain excess fat and weight. The first, and perhaps the easiest, task is to prepare your own kitchen and begin cooking and eating healthier meals at home. The tougher task is to continue with your healthy eating habits when you are going out to eat. The difficulty lies in: (1) the choices of foods available, (2) not knowing the exact ingredients in the dishes, and having no food labels to ascertain the content, and (3) not always being the person to select the restaurant. The good news is that a recent study shows that people who eat out one-third of the time actually consume a healthier diet overall than those who eat every meal at home. This is probably because restaurants generally have a greater variety of food choices from which to select, as well as hard-to-prepare items that you may not choose to cook at home. Consumer awareness and demand have resulted in the addition of many healthier, lower fat choices on fast food and family restaurant menus. This certainly makes it easier to stick to a healthy diet, but you will still have to make some informed choices. So, let's get started. GENERAL TIPS FOR EATING OUT
Before the Entree - Eat that wonderful bread or roll without the butter or margarine. Choose an Italian, French or hard roll instead of a croissant, biscuit or muffin.
When Ordering - Ask questions about the preparation of the items in which you are interested and request that your menu choices be broiled or baked rather than fried or breaded.
- If your entree or dessert is high in fat, share it with your tablemate.
- Ask for salad dressing "on the side" so you can control the amount you consume.
- If there is a low-fat version of your favorite salad dressing, order that instead.
- Practice saying "Hold the mayo."
- Practice saying "Hold the cheese."
- At salad bars, take more of the vegetables, beans and fruit, and less of the cheese, croutons, eggs, meats and creamy dressings.
- If you are ordering a sandwich and it comes with chips, fries or potato salad, ask if you could substitute a salad, fruit, broth-based soup or a baked potato (but don't load it up with butter and sour cream).
- If ordering soup, order broth-based rather than creamy- or cheese-based.
- If you order pasta, look for tomato-based, clam or calamari sauces rather than meat- or cream-based.
- If you order a pizza, choose vegetable, rather than meat, toppings. You can even try the cheese less pizzas that have become popular.
- If anything is typically cooked in oil, say, "Hold the oil."
During and After the Meal - If your order does not come the way you requested (lower in fat), then send it back.
- If your order comes garnished with something you don't want or with too much of a certain ingredient, scrape it off if you can. Always feel free to leave parts of your meal on the plate.
- If the portion is large, leave some or ask for a doggy bag to take it home.
WHAT TO CONSIDER WHEN DINING AT:
Ethnic Restaurants
Mexican-before ordering refried beans, ask if lard was used to prepare them (if so, no go). Refrain from the beef and pork dishes, and be sure to hold the guacamole, sour cream, cheese and olives. What's left? You can always enjoy rice and beans with veggies in a burrito, fish and white meat chicken dishes (try a fajita), or a salad in a tostada shell (just don't eat the shell). Chinese, Japanese, Thai and Indian-simply have the oil omitted during the food preparation, and for starters, try a cucumber salad or steamed vegetable dumplings rather than the fried dumplings or egg rolls. Then order non-breaded white meat chicken, fish and/or vegetables rather than pork and beef, and you'll be served a deliciously seasoned low-fat meal complete with rice or noodles. Italian-skip the cheese, meat and anything breaded, and ask if the tomato sauce and minestrone soup can be made oil-free. Fast Food Restaurants
Since one-fifth of the American population eats at a fast food restaurant daily, you know that these establishments will continue to increase their offerings of lower fat items to keep up with consumer demand. - Look for the "light" menu.
- Don't assume that a meal with chicken has a lower fat content than one with beef, especially if it is fried or has skin.
- If you choose the salad bar, avoid cheese, nuts and mayonnaise-based prepared salads, and use lemon juice or vinegar-based salad dressings.
- Water, iced tea and soda are better choices than milkshakes or other dairy drinks.
- Breakfast items, such as pancakes and waffles, can be lower in fat if you leave off the butter and top with fruit or syrup.
Family Style Restaurants
Large portions usually reign at family style restaurants. Begin thinking of them as "meals for two," or as "two meals" (a doggy bag is handy). Even here, there are usually "healthy choice" or "heart healthy" selections available to satisfy a lower fat eating clientele. Look for the little hearts next to the menu items, and continue to follow the general guidelines given above. Expensive Restaurants
One of the nice things about expensive restaurants (certainly not the prices) is that they generally serve smaller portions to create a more attractive and sophisticated presentation. To further enhance the look of the plate, they often add a variety of color, which usually means two or more vegetables. This is indeed good news. However, still keep your general guidelines in mind. Such restaurants are experts in the preparation of creamy and other high-fat sauces and desserts. Now you know that it is possible to maintain your healthy, low-fat eating habits even when you aren't at home. Call the restaurants you frequently visit and ask if they can prepare your favorite dishes without oil, lard or dairy. Eager to please and keep a satisfied customer, they probably will accommodate your new eating habits. Good luck and healthy eating out! Nutrition: For The Mature Adult - Eat sensibly - A well-balanced, healthy diet combined with regular participation in an exercise program is the recommended formula for positive longevity.
- Eat plenty of complex carbohydrates - Complex carbohydrates should account for 60% of your daily caloric intake. Good sources are fresh fruits and vegetables, whole grain breads and cereals, and starches such as rice, potatoes and pasta. Carbohydrates provide quick energy and fiber to help prevent constipation.
- Reduce simple or refined carbohydrates - Cookies, pastries and candies are considered refined carbohydrates (empty calories). With aging, the body is less able to tolerate these sugars. Excess may lead to an increase in body weight and fluctuations of blood sugar levels for some individuals.
- Limit your protein - Protein should account for 10-15% of your daily caloric intake. Proteins are necessary for tissue growth and maintenance, which diminish with aging. Too much protein in an older person1s body can put stress on the kidneys. Proteins are available in meat, fish, poultry, eggs, dairy products, all vegetables, breads and cereals. Animal proteins and dairy products supply all essential amino acids. Plant proteins are deficient in one or more essential amino acids necessary for normal growth and maintenance.
- Reduce fat intake - Fats are the body's primary source of reserve energy, utilized when carbohydrate stores are diminished. However, fats contain twice as many calories as carbohydrates. Therefore, a good way to reduce caloric intake is to reduce fat consumption. A diet high in fat can increase risk of cancer. Fat should not exceed 30% of daily caloric intake, and less than one-third of that should come from saturated fat (no more than 2 grams of fat per 100 calories). Saturated fat is derived from animal sources and increases the risk of cardiovascular disease. Other "healthier" forms of fat are monounsaturated and polyunsaturated fats. Eating fewer fatty types of meat, less butter and less hydrogenated and tropical oils, can reduce saturated fats.
- Fiber - Fiber helps to soften the stool and alleviate constipation. There are two types of fiber, water-soluble and water-insoluble. Water-soluble fiber, found in oat and corn products, fruits, vegetables and legumes (e.g., peas and beans), helps to lower blood cholesterol and normalizes blood sugar. Water-insoluble fiber, found in wheat bran, whole grain breads and cereals helps in digestion and prevention of hemorrhoids, diverticulosis and constipation (common problems for mature adults). Fiber intake recommendation for older adults (65+) is 20-35 grams per day. Be careful not to partake in a high fiber diet if you have had significant surgery in the GI (gastrointestinal) tract. This may cause blockage. Consult your physician for proper dietary fiber intake.
- Water - Adequate water and fluid intake is important in maintaining healthy bodies. Water is necessary to enable the kidneys to function properly. A liter of water per 1,000 calories is recommended for adults. If you are taking any medications (e.g., diuretics) or participating in activities, which promote water loss and urination, you may want to increase water intake. Consuming fruits or fluids high in sodium and potassium helps to maintain electrolyte balance as well as hydration (consult your physician). For potassium sources look for oranges, raisins, apricots, bananas, melons, fruit juices and yogurt. Avoid drinks that contain caffeine and alcoholic beverages since they act as diuretics. Fresh, cool water is highly recommended. Plan a regular schedule of drinking water, whether you are thirsty or not. Regardless of age our body's thirst mechanism is unreliable as an indicator of need to drink water. This may lead to dehydration and a need for medical attention.
- Balance calorie intake with activity level - Generally, the amount of food consumed should be reduced with aging. Between the ages of 55-75, your energy requirements tend to drop by 10%. In order to maintain nutritional balance, food consumption should be reduced according to age and activity levels.
NUTRIENTS FOR AGING
Many nutrients are important. But for the mature population, there are a few specific nutrients that may be a health concern if proper intake is not achieved. Consult your physician for recommended dietary intake. Vitamin | Food Source | A | fortified skim milk, yellow and dark green vegetables, egg yolks | B6 | liver, salmon, nuts, brown rice, enriched cereals | B12 | all animal food, low-fat yogurt, skim milk | Folic Acid | dark green leafy vegetables, dried peas and beans, liver, kidneys, wheat germ | C | broccoli, citrus fruits, potatoes, tomatoes sweet peppers | D | egg yolk, liver oils, milk, salmon, tuna | E | olives, peanut oils, vegetable oils, wheat germ oils, nuts and seeds |
| | | Minerals | Food Source | Calcium | low-fat dairy products* (skim milk, cheese, cottage cheese), sardines, broccoli | Zinc | eggs, liver, meat, seafood | Magnesium | unrefined cereals | Chromium | leafy green vegetables, whole grains | Selenium | animal foods and plant foods | Fluoride | meats, seafood | * If you have lactose intolerance, lactose-free products are available. |
| Facts On Fiber Fiber, a valuable nutritional component, may be associated with a reduced incidence of heart disease, colon cancer, obesity, diabetes and several types of intestinal disorders. Although not every claim has been validated as fact, new research on dietary fiber is very exciting. Some new studies suggest that fiber may even play a useful role in weight loss, stabilizing blood sugar and lowering blood cholesterol levels. This review contains some of the latest research knowledge on dietary fiber. FIBER - KNOWN BY MANY NAMES
Today nutritionists group fiber into two categories. The first is water-insoluble fiber (or insoluble fiber), a sawdust-like fiber that doesn't dissolve in water and is the structural part of plant cell walls. The second is water-soluble fiber (or soluble fiber), which forms a gel in water, is not fibrous in nature, but may have some very important functions in overall health maintenance. Sources of insoluble fiber include whole-wheat products, fruit and vegetable skins, beans and cereal bran. Water-soluble fiber sources include pectin and gums found in many fruits and vegetables, oats, legumes and bean products. The two types of fiber each have a different effect on digestion and absorption. Soluble fibers such as gum and pectin have been shown to slow down gastric emptying, while insoluble fiber from cereal bran speeds up emptying of food from the stomach and intestines, assisting in regularity. Crude fiber, commonly called "roughage," is the indigestible portion of plant food, and may represent only about 1/3 to 1/2 of total dietary fiber. Up to now, traditional methods of measuring fiber content in food have only been able to account for the crude fiber portion. THE RDA OF FIBER
Currently there is not a Recommended Dietary Allowance for fiber, but an estimate of 20-35 grams of dietary fiber per day has been suggested. The average American diet consists of 7-10 grams of dietary fiber per day. OVERDOING IT
Fiber supplements are available in forms of fiber pills, raw bran, oat bran, capsules and drinks. Fiber supplements may not be necessary if at least 25-35 grams of dietary fiber are taken daily. Humans have digestive tracts that are unable to tolerate extremely high levels of fiber. One crucial point to remember when increasing fiber intake is to drink adequate amounts of liquid at the same time. Fiber without water is unproductive. The National Academy of Sciences has recommended at least eight glasses of water a day for an adult. BOUNTY OF BENEFITS
1. Cholesterol Levels
James Anderson, MD, from the University of Kentucky, found that diets rich in water-soluble plant fibers from oats and beans lowered total serum cholesterol by 16-24% below that of a control group of hypercholesteremic individuals whose diets were not altered. Additional findings by Barbara Schneeman, Ph.D., from the University of California, Davis, found that low-density lipoproteins (LDL), linked with a higher risk for heart disease, can be decreased by water-soluble fiber found in oat bran and beans. On the whole, eating more of some fiber probably slows the absorption of fats and cholesterol. 2. Weight Control
Soluble fiber can make you feel full and slow down the rate at which the stomach empties and the intestines move. High-fiber foods also require more chewing which means ingestion is slower. However, it is not true that all fiber is indigestible and you can eat as much as you want. Many plant fibers are partially digested or fermented in the colon. Pectin, for instance, is almost completely digested. Once fully digested, more calories are added. Dr. David Jenkins, from the University of Toronto, found insoluble dietary fiber could assist in weight control by stabilizing the absorption of carbohydrates. Since the "transit time" is delayed by the presence of fiber in the digestive tract, blood glucose levels are evened out, and fluctuations are reduced. 3. Gastrointestinal Disorders
The incidence of colon cancer and the condition, irritable bowel syndrome, is low in parts of the world in which total dietary fiber intake is high. Only a statistical association has been proven -- not a direct causal effect. Insoluble fiber moves material through the intestines faster and, therefore, may give some carcinogens less time to do damage. This is still inconclusive since other variables are at work -- people on high fiber diets eat more vegetables, some of which are linked with anti-cancer traits. 4. Diabetes
Anderson demonstrated that diets high in fiber and complex carbohydrates could lower blood sugar, and also decrease insulin requirements. This diet would include legumes, whole grains, fruits and vegetables. Diabetics should increase fiber levels only under supervision of a physician because of wide variance in medication needs. 5. Gastrointestinal Clearance
Because most insoluble fiber can absorb several times its weight in water, it increases and softens the bulk waste material, leading to less frequent bouts of constipation, hemorrhoids and diverticulosis. PROCESSING AND FIBER
Canning, freezing and freeze-drying do not seem to alter natural fiber content. Boiling can actually increase the proportion of fiber to food, because the water content is reduced. Peeling decreases fiber content, as does finely grinding bran. Milling can totally remove the bran from the grain, eliminating the fiber content. As more research is done on total dietary fiber and its many benefits, a clearer definition of dietary fiber is evolving. The Food and Drug Administration has recently approved a method of analysis for dietary fiber to standardize the measurement of both soluble and insoluble fiber content in foods. This means that fiber content on food labels will all be measured by the same method in the future. Food | Serving Size | Grams Dietary Fiber | | | | | Apple, raw or cooked | 1 medium | 2 | Apricots, fresh | 2 medium | 1.4 | Beans: lima, dried and cooked | 3/4 cup | 12.5 | Beans: white, dried and cooked | 3/4 cup | 11.8 | Bran flakes cereal | 1 cup | 5 | | | | | Bran cereal | 1/3 cup | 8.4 | | | | | Bread, whole wheat | 1 slice | 1.3 | | | | | Broccoli, fresh, cooked | 1/2 cup | 3.5 | | | | | Carrots, cooked | 1/2 cup | 2.4 | | | | | Celery, raw | 1/2 cup | 1.1 | | | | | Corn, sweet | medium ear | 5 | | | | | Lettuce | 1 cup | 0.8 | | | | | Pear | 1 medium | 4 | | | | | Peanut butter | 2 tablespoons | 2.4 | | | | | Peas, green, canned | 1/2 cup | 6.3 | | | | | Potatoes, baked Idaho | 1 medium | 4 | | | | | Rice, white, cooked | 2/3 cup | 1 | | | | | Precaution: Any individuals who have recently undergone surgery for the stomach, colon, large and small intestines, and/or rectum should consult their physician prior to fiber intake. |
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Defatting Your Kitchen Low-fat eating is "in." Why? Because an increasing percentage of Americans are considered overweight, if not obese, due to an average diet that includes 37% fat. And high-fat eating has been linked to health problems, including heart disease, obesity and some cancers WHAT TO DO
Once you decide to improve your diet, take the practical step of removing the majority of those old, high-in-fat temptations that inhabit your cupboards, refrigerator and freezer. But which ones should you toss and which will pass the muster and be kept to eat as you practice "moderation?" And, is it a good idea to remove all the fat from your diet or is there a healthy balance of some fat with other food groups? According to research published in the New England Journal of Medicine (1998), it is important to focus on eliminating the "bad" fat, such as saturated fat from animal products and trans fats found in most processed foods (referred to as hydrogenated and partially hydrogenated vegetable oils), and select the healthier fats, such as canola oil and olive oil, better known as monounsaturated and polyunsaturated fats. Since the debut of the Food Guide Pyramid, it has become much easier to identify those foods of which you need to eat more, and those whose consumption you'll want to limit. The top of the pyramid, where fats, oils and sugars reside, indicates limited servings. Moderate amounts of the dairy and meat/protein groups are appropriate. The multiple servings per day belong to the vegetable and fruit, as well as to the bread and grain, groups. Some confusion enters when a food contains more than one food group in its preparation. For instance, a donut contains grain (flour), but also a great deal of oil (approximately 60% fat). You'll soon determine the donut's fate as you sweep through your kitchen to lighten your fare. Are you ready? Let's spring clean. Once the high-fat or junk food items are gone and you've replaced them with lower fat alternatives, it won't be such a task to keep your overall fat intake at or below the recommended 30%. THE CUPBOARD/PANTRY
Let's begin by looking at the peanut butter, and go from there. The pork and beans? Give them all to a friend who is trying to gain weight. What about other items commonly found in American cupboards. HIGH-FAT ITEMS | LOWER FAT ALTERNATIVES | Tuna fish in oil | Tuna fish in water | High-fat gravies and sauces | Low-fat sauces and marinades | Fattiest cuts of beef, pork or poultry | Lean cuts of meat (beef, pork and poultry), beans, peas, tofu and legumes | Sauces with meat | Meatless sauces | Nuts in casseroles | Water chestnuts | Buttered popcorn, chips | Unbuttered popcorn | Snack crackers, chips | Pretzels | Potato or tortilla chips | Raw vegetables with low-fat dip | Donuts, pastries | Bagels, muffins, whole grain breads | Croissants | Breads made without oil, pita bread | High-fat cookies | Lower fat cookies (gingersnaps, graham crackers, fig bars) | Chocolate and other high-fat cake | Angel food cake | Puddings made with whole milk | Puddings made with skim milk |
THE FREEZER
A good place to start looking is the shelf on the freezer door, which usually contains the ice cream. Frozen vegetables are great to have around, as are sherbet and sorbet. Keep all of your low-fat casseroles here for fast meals. HIGH-FAT ITEMS | LOWER FAT ALTERNATIVES | Ice cream | Sorbet, sherbet or other frozen low-fat desserts | Frozen pepperoni pizza | Frozen non-fat cheese or cheese less/veggie pizza | Frozen breaded fish | Frozen, fresh fish to be baked or broiled | Frozen French fries cooked in oil | Frozen hash browns cooked without oil | Frozen meat and potato dinners | Leaner, low-fat frozen dinner entrees |
THE REFRIGERATOR
First, open the cheese drawer since dairy foods can be full of saturated fat, and toss out the fattiest cheeses and spreads. HIGH-FAT ITEMS | LOWER FAT ALTERNATIVES | Milk shakes | Water, club soda, tea or coffee | Whole milk or cream | Low-fat or skim milk | Whipping cream | Evaporated skim milk | Sour cream | Plain low-fat or nonfat yogurt | Cream cheese | Cottage cheese | High-fat cheese | Skim milk or low-fat cheese | Yogurt with fruit and sugar added | Plain low-fat or nonfat yogurt with fresh fruit | Mayonnaise | Reduced calorie mayonnaise, ketchup or mustard | Butter or margarine | Jams, sauces, spices or seasonings, olive oil, canola oil | Regular salad dressings | No dressing, low-calorie dressing, vinegar or lemon only | Heavily marbled meats | Lean meat cuts | Lamb shank | Ground turkey | Duck, poultry with skin | Skinless turkey or chicken | Fried or breaded fish | Broiled, baked, steamed fish |
By identifying and discarding the highest fat items in your kitchen, and replacing them with lower fat alternatives, you can get started on healthier, low-fat eating. And, for further information and menu suggestions, check out Taylored 4 life nutritional counseling and workshops which are designed to enhance your understanding and appreciation for healthy lifestyle changes.
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