Archive for October, 2008

The key message is to eat a variety of foods from the basic food groups

The US government’s dietary guidelines are issued in the form of a Food Guide Pyramid, which provides a visual presentation of the six food groups and the proportions they should form in your diet.

Food Guide Pyramid

Breads, cereals, rice, and other grains should form the largest part of your diet, and are therefore shown at the base of the pyramid: six to 11 daily servings from this group are recommended. Next in quantity are vegetables, with three to five daily servings recommended, and fruits, with a daily recommendation of two to four servings.

Only two to three daily servings are recommended from the animal and plant protein group, which includes meat, poultry, fish, legumes, eggs, and nuts. At the same level is the milk and dairy products group with a recommendation of two to three daily servings. Sweet foods, fats, and alcohol should be eaten sparingly, and are at the top of the pyramid.

Suggested modifications

These official guidelines may no longer accurately reflect the latest findings on nutrition and health. For example, there is evidence that eating too much red meat is harmful to your health because it is high in saturated fat.

On the other hand, since it has been shown that eating oily fish and certain plant oils, such as canola and olive oil, reduces the risk of developing cardiovascular disease, current recommendations suggest that the consumption of these foods should be increased. The current Food Guide Pyramid has been criticized because it does not distinguish between whole-and refined-grain products, which differ significantly in nutritional value. Refined grains should be eaten sparingly, and whole grains should form the foundation of your diet.

The Mediterranean diet

Some dietary recommendations are based on studies of people living in Mediterranean countries who have lower cholesterol levels and rates of cardiovascular disease and cancer than people in North America. The Mediterranean diet, low in saturated fats and high in monounsaturated fats, includes more grains, vegetables, fruits, legumes, nuts, and olive oil, while protein is supplied by fish, poultry, cheese, eggs, and yogurt.

A word of caution: a diet high in monounsaturated fats s also high in calories and leads to weight gain if you do not exercise enough.

Healthy lifestyle A diet of fresh, locally grown produce, rich in beneficial fats, and an active, outdoor lifestyle, contribute to the good health enjoyed in Mediterranean areas.

What is serving?

Official guidelines indicate how many servings should be eaten daily from each food group. The recommendations are expressed as ranges, to cater for different energy needs. For example, the lower number in each group applies to people with low energy requirements, such as older adults and sedentary people; the higher numbers are appropriate for teenage boys, active men, and very active women.

Serving vs Portions

You may wonder whether these servings are the same size as the food portions served at home or restaurants. They are not. Recommended servings are of a fixed, standard quantity, while portion sizes are variable. However, North Americans tend to eat particularly large portions of food and as a consequence have high rates of obesity.

It is a good idea to start thinking of food portions in terms of these standard serving sizes because this will help you maintain a healthy weight and eat less if you are trying to lose weight.

Five-a-day campaign

The Five-a-day for Better Health Program, which encourages the consumption of at least five servings of vegetables and fruits every day, was launched in 1991 by the National Cancer Institute. This was in response to evidence that diets high in these foods reduce the risk of developing certain cancers.

While the program has helped raise public awareness of the need to eat more of these valuable foods, less than half of all North Americans are meeting the five-a-day goal. In any event, five-a-day is only a minimum target: the official daily recommendation is for three to five servings of vegetables and two to four servings of fruits, which should be selected from a variety of different types and colors of vegetables and fruits in order to maximize the potential health benefits.

Take five servings One apple, a 6floz (180ml) glass of carrot juice, a handful of strawberries, and some broccoli and beans – that is all it takes to meet the five-a-day minimum target for fruit and vegetable intake.

Pure water is calorie-free, and the best drink to quench thirst. Your body cannot store water, so you must drink plenty of it to replenish losses and maintain healthy function of all your body cells. It is the most abundant substance in the body and is necessary for survival.

In many areas of North America, tap water is perfectly healthy, but if you suspect that your water is contaminated, have it tested and consider investing in a good filter to ensure that it is safe.

Bottled water is convenient to carry, making it easier for you to drink your six to eight glasses a day. Sparking, still, and flavored water are all excellent, but watch out for “enhanced” water, which can contain unnecessary calories. Check the labels on bottled water if you are controlling your sodium intake, as most bottled water does contain sodium.

Essential element Although water has little nutritional content, it proves the perfect means of satisfying the body’s vital need for fluid, since it contains no sugar, caffeine, or other unhealthy additives.

Choose your foods carefully to achieve optimum health

The main food groups

In the 1980s, the US Department of Agriculture (USDA) began to develop dietary guidelines aimed at encouraging the consumption of a nutritionally balanced diet and simplifying meal planning.

The official guidelines classify foods into six groups, of which five are highlighted as the “Basic Five”. These five groups, which are recommended to form the basis of a a healthy diet, include brads, cereals, and other grains; vegetables; fruits; milk and dairy products; and poultry, fish, meat eggs, legumes, nuts, and seeds.

The sixth group includes fats, sweets, and alcohol: all of these items provide additional calories but few useful nutrients and are recommended to be eaten sparingly because of their harmful effects on health.

The need for water

Fluids are also a vital element of every diet: a man’s body is about 60 percent water and a woman’s about 50 percent, and every cell needs water to function properly. To remain healthy, you need to drink at least six to eight large glasses of fluids, preferably water, every day, and more when it is hot or when you are perspiring such as during exercise.

Beneficial compounds

In recent years, scientists have extended their understanding of the link between nutrition and health: it is now cleat that eating particular foods contributes to good health and prevents disease. Thousands of potentially beneficial compounds in foods have now been identified, including vitamins, minerals, antioxidants, fiber, and phytochemicals. The list of foods that may help protect your health continues to grow – from many different vegetables and fruits to red wine, flaxseeds, and oily fish.

Making good choices

Any food can fit into a healthy way of eating. The key is to balance your choices over time so that your overall diet is sound. You can continue to eat your favorite foods, even if they are high in fat, salt, or sugars, but try to reduce your portion sizes.

Making good choices in your diet starts with educating yourself on sound nutritional guidelines and incorporating that knowledge into your eating habits. For example, by eating a variety of nutrient-rich foods, enjoying plenty of whole grains, vegetables, and fruits, and eating regular meals with moderate portions, you can manage your weight and stay healthy.

Choosing wisely Understanding the link between good nutrition and optimum health will help you to make the best choices from the vast array of available foods.

The basic food groups

Each of the food groups shown here provides some of the nutrients you need. No group is more important than another: you need them all for good health.

Foods from grains, such as bread, are necessary for fiber, vitamins, minerals, and complex carbohydrates, which are an important source of energy for the body. Vegetables and fruits are needed for vitamins and minerals. Naturally low in fat, they are also a source of fiber. Dairy products and protein sources provide protein and a range of important vitamins and minerals. Milk and dairy products also provide calcium.

Fats, oils, and sweet foods contain calories and little else of nutritional value, so eat them sparingly.

Breads, cereals, and grains The foods in this group are a valuable source of carbohydrates and fiber.

Vegetables A vital source of vitamins, minerals, and fiber, vegetables should form a major part of your diet.

Fruits Packed with essential nutrients, fruits provide a good source of carbohydrates, fiber, vitamins, and phytochemicals.

Milk and dairy products These are an important source of protein, vitamins and minerals, especially calcium.

Protein sources This group includes animal products, such as meat, poultry, and fish, and plant proteins, such as legumes.

Children are often hungry, especially when they get home from school. Have healthy snacks ready for them to eat before their dinner and again in the evening. You can try some of the following ideas:

• Animal, goldfish, or graham crackers
• Dry breakfast cereal such as oat circles or puffed grain
• Rice cakes or pretzels
• Cut-up vegetables, such as carrots, peppers, tomatoes, or cucumbers, with low-fat ranch or French dressing as a dip
• Fresh fruit such as bananas, pears, plums, grapes, oranges, strawberries, peaches, and apples
• Frozen juice cubes or ice pops.
• Fruit salad
• Fruit smoothie with yogurt
• Low-fat, part-skim string cheese
• Low-fat yogurt
• Hard-boiled egg
• Sandwiches, such as tuna, egg salad, turkey, cheese, or peanut butter and jelly
• Homemade trail mix (a mixture of dried fruits, such as raisins, cranberries, and apricots, unsalted peanuts, sunflower seeds, and crunchy low-sugar cereal)

Appealing fruit
Oranges and tangerines are packed with vitamin C and are a good source of fiber. They are also fun to peel.

Superfood
Low-fat yogurt is an ideal snack. It is rich in calcium, protein, and some of the B vitamins, and is easier to digest than milk.

User friendly
Give your child a section of boiled corn on the cob for a snack. Corn is a good source of fiber.

Schoolchildren need a variety of good foods to grow and develop.

Good nutrition is essential for schoolchildren. They need enough fuel to get them through the day and for their minds to thrive and brains to develop, so give them a healthy breakfast, and if they are taking a lunchbox to school, ensure that it contains a mix of nutritious foods from the five food groups.

Limiting junk food

Junk food such as French fries, cookies, and chips are extremely tempting to children. These are high in sugar, fat, salt, and in empty calories. Sodas and fruit drinks also contain empty calories and sugar. Your child’s diet can contain some foods that are high in sugar and fat as long as the total diet is well balanced and all food groups are consumed in the appropriate number of servings.

Healthy snacking

Snacking is important for children because they usually do not eat enough at mealtime to sustain their blood-sugar levels between meals. Snacks prevent children from getting so hungry that they cannot focus on school or other activities and offers an opportunity, along with meals, for children to get enough calories and nutrients for normal growth and development. They can contribute a significant amount of important nutrients, so snacks should be as healthy as possible. If a child does not eat fruits or vegetables at mealtimes, these foods make excellent snacks.

Empty calories

Unfortunately, many children like to snack on sweets, chips, cookies, doughnuts, and other foods low in nutritional value, but high in calories. The calories in such snacks are known as empty calories. Such snacks can cause unhealthy weight gain as your child grows.

School lunches The midday meal allows children to have a break, sit down together, and enjoy one another’s company while refueling for the afternoon.

Serving sizes: 6-12 years

For children aged 6-12 years, the number of daily servings from each food group and examples of a serving are shown below:

• 6-9 servings of grains and their products. Examples of a serving include 1 slice whole-grain break or ½ cup brown rice or noodles.
• 3-5 servings of vegetables. For example, 1 serving equals 1 cup salad or ½ cup chopped raw or cooked vegetables.
• 2-4 servings of fruit. Examples of a serving include a apple, 4floz (120ml) fruit juice, or 1 cup berries.
• 2-3 servings of dairy products. Examples of a serving include 8floz (240ml) low-fat milk or low-fat yogurt, or 2oz (55g) cheese.
• 2-3 servings of protein sources. Servings include 2oz (55g) meat, chicken, or fish, or 2 eggs.

What to give your school-age child

School-age children need to eat three meals and at least one snack per day. Breakfast is an important meal because it helps minds stay alert until lunchtime. School-age children can often buy lunch at school, but these meals may be high in fat and most children will end up eating dessert. Encourage your child to pack a healthy lunch a few times a week. After school, children are hungry so give them a healthy snack, such as fruit or cut-up vegetables. Serve low-fat milk or water with the snack, which they can eat while they do their homework.

Chicken fingers Full of protein and vitamins chicken fingers, served with a tomato sauce for dipping and rice with vegetables are fun to eat. Sever with 8floz (240ml) of low-fat milk or water.

Sample menu: 10 Years

Breakfast
1 cup low-sugar cereal with 8floz (240ml) low-fat milk and banana slices, and 4floz (120ml) orange juice

Snack
½ bagel with peanut butter and jelly and 4floz (120ml) apple juice

Lunch
1 cup meat ravioli with fresh tomato sauce, 1 slice bread with margarine, 6 carrot sticks with dressing, and 1 apple

Snack
4 graham crackers and 8floz (240ml) low-fat milk

Dinner
2oz (55g) strips of breaded chicken breast with vegetables, and ½ cup fresh tomato sauce, and 8floz (240ml) water

Healthy eating is the foundation of a healthy body. At every stage of your life – from early childhood t old age – good nutrition can make a difference in how you feel on a day-to-day basis and in the long-term.

Encouraging good eating habits in your children significantly contributes to keeping them healthy and will help them maintain the right weight throughout childhood and into adulthood.

Be a good role model

As a parent, you should be a good role model for your child’s eating habits. Introduce your child at a young age to a variety of healthy foods and be patient if he or she goes through a picky-eating phase. Try to have sit-down meals as a family as much as possible (opposite above). Since children need plenty of snacks to keep them going through the day, make sure their snacks are healthy. In addition, if your child takes a packed lunch to school, make sure it is full of nutritious items.

In order to prevent your children from becoming overweight, try to limit the amount of television they watch or video or computer games that they play and encourage them to be active. Also, limit junk food and sweetened drinks such as soda and fruit drinks – these are high in calories and may lead to weight gain and obesity if not consumed in moderation.

Teach children about food

Stimulate your children’s interest in food by cooking together, encouraging them to taste new foods, and planning healthy menus. Making sure children know the difference between healthy and junk foods and that what they eat and drink is important for their growing body will help establish good eating habits that will stay with them for life.

Eating together

It is important to eat together as a family at lease once a day for many reasons. In today’s busy society, with children and adolescents involved in lots of extracurricular activities, it may be the only time to actually catch up and talk about the day. Studies of children’s diets have shown that family meals are an important way in which children develop healthy eating habits.

Eating together is an opportunity for children to lean about mealtimes and for you to provide a structured, nurturing environment where healthy foods can be served and good table manners established. It is a time to try new foods and for parents to serve as role models for good nutrition. For example, if everyone is drinking low-fat milk or water, rather than soda, your child is less likely to become a soda drinker as he or she gets older.