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NUTRITION:
Key Strategies and Nutrients
What is really
important?
By Sabine
Weber Morris
Over the years, consumers
and health professionals' interest in nutrition has greatly increased.
People want to be healthy and one way is nutrition and nutrition supplementation.
The information is vast and confusing... carbohydrates... no carbohydrates...
fats are good... fasts are bad... everything in moderation... the food
guide pyramid.
The approach I
like to use is a non-diet approach by focusing on the good things and
the healthy foods that need to be added back in the diet for optimal health.
Now that we are living longer, we want know how to stay healthy and prevent
the onset of disease such as heart disease, cancer, arthritis, and osteoporosis.
By focusing on a few simple points optimal nutritional health can be simple.
FRUITS AND VEGETABLES
I recommend that
we try to have up to 10 servings of fruits and vegetables per day, but
no less than 5! We are just really discovering how beneficial these
foods are. First of all, they are great sources of antioxidants, which
protect body cells from damage by free radicals. Current
research shows that vitamin C in citrus, tomatoes, strawberries and other
fruits and vegetables, may lower the risk of cataracts and other eye diseases,
help prevent against stoke and heart attacks. People who suffer from asthma,
arthritis, cancer, diabetes and heart disease have lower amounts of vitamin
C in their blood. One thing about vitamin C is that most animals have
the ability to make vitamin C, and make more during times of stress. Humans
do not have this ability; we must obtain it in our diet.
Fruits and vegetables
are also rich sources of phytochemicals; phytochemicals are simply plant
chemicals, which may play a role in controlling and/ or preventing diseases
such as cancer, diabetes, heart disease, and high blood pressure. Plant
foods such as fruits, vegetables, grains, dried beans and peas (legumes),
nuts, and seeds all have phytochemicals. Scientists are now studying hundreds
of these food components to find out the amounts in different foods, how
they can improve our health, and exactly how much we need of each.
Phytochemicals protect
the plants against damage from oxygen radicals (oxidation), a viral attack,
harsh weather and improper handling. These chemicals may act similar in
the body by blocking cancerous substances, protecting the body against
cell damage from oxidation and stopping tumor growth. There
are probably thousands of these phytochemicals in foods with more publicity
being on the more researched chemicals. For example, polyphenols in green
and black tea and red wine may decrease coronary heart disease and cancer.
Lycopene in tomatoes, red grapefruit, and watermelon, may lower the risk
of prostate cancer. Isoflavones in soy and legumes may reduce cholesterol,
protect against certain cancers, and reduce menopausal symptoms. Allium
compounds in garlic and onions may protect against gastrointestinal cancer,
reduce heart disease, and reduce blood cholesterol.
WHOLE GRAINS
Whole grains are
loaded with nutrients! Processed foods take out the beneficial parts of
whole grains, and what we do is try to add much of these nutrients back
in our diets through supplementation. The endosperm is the source for
white flour; it supplies carbohydrate, protein, iron, and some B vitamins.
Bran, included in whole-wheat flour, contains large quantities of B vitamins,
trace minerals and dietary fiber, primarily insoluble. The germ contains
vitamin E, a powerful antioxidant, B vitamins including folic acid, trace
minerals including iron, magnesium, potassium, zinc, manganese, copper,
selenium, and chromium, a nutrient deficient in the majority of diets
and essential for insulin to function properly. Research shows that diabetics
have better blood sugar control using whole grains, this may partly be
due to the dietary fiber, which slows the rate the carbohydrate in the
food turns to blood sugar, and because of the chromium. Other beneficial
components found in whole grains are phytochemicals that protect against
heart disease and certain cancers.
My recommendation
is to replace the processed carbohydrate from white bread, crackers, certain
cereals, and white pasta with whole grains like barely, bulgar, brown
rice, oatmeal, and even whole grain pasta. Carbohydrates are not bad;
the problem with carbohydrates has stemmed from too many processed choices
and not enough whole grain foods.
VITAMIN E
Increase dietary
sources of vitamin E, it plays a broad role in promoting health. Vitamin
E may affect aging, infertility, heart disease, cancer, and athletic performance.
It is another nutrient that is in many foods, but most people have removed
these wonderful foods from their diets. What are we doing now is adding
it back in through supplementation. The primary food sources of vitamin
E are whole grains, wheat germ, green leafy vegetables, seeds, almonds,
and vegetable oils. Not only do these foods provide vitamin E but many
other nutrients.
ESSENTIAL FATS
We have done many
interesting things to fats over the years — all of it has been for
the worse! First we increased animal fats through meats and dairy, these
fats are high in saturated fats. Also beef and dairy have trans-fats,
saturated and trans-fats are related to heart disease. The next thing
was the dreaded hydrogenation process; this was done to extend the life
of vegetable fats and to make a solid product. This process makes the
unsaturated fats saturated, and this process also creates trans-fats —
both fats again related to heart disease and cancer.
We created bad fats
and then took fat out of the diet all together when we realized we were
harming our bodies. I can truly say this was the wrong thing to do. This
increased carbohydrate and sugars in the diet by making everything fat
free and bodies are breaking down because of it. Fats are needed to maintain
skin and hair, store and transport fat-soluble vitamins, protect cell
walls, keep our bodies warm, and protect organs. They are also essential
components of nerves needed for brain and spinal cord development.
Omega 3 fats from
fish, soybeans, and flaxseeds have been shown to help reduce blood clotting,
prevent irregular heartbeat, and lower blood pressure. In addition, omega
3's and omega 6's have an anti-inflammatory affect on the body and have
been studied for treatment of chronic diseases or conditions such as crohns,
arthritis, and allergies. We also know that monounsaturated fats, like
canola, olive, peanut, and avocado, help lower total cholesterol
and LDL (bad) cholesterol. We can get all of our fat needs by choosing
a variety of "real" fats daily: nuts and seeds and their butters
(that don't have hydrogenated fats added back into them), use avocados
in place of mayonnaise, and olive oil and garlic in place of butter!
MEATLESS MEALS
Choose meatless
meals once or twice a week, and replace animal proteins with soy and legumes.
These foods contain protein, iron, fiber, calcium, and phytochemicals.
When these foods are used in place of animal meats they can lower cholesterol
and may inhibit growth of certain cancers. Add these foods to salads,
soups, and dips — an easy way to use more.
CALCIUM
Osteoporosis is a
condition of gradually weakening brittle bones. As bones lose calcium
and other minerals, they become more fragile and porous. And they may
break under normal use or just a minor fall. Because it progresses slowly
and silently, people don't often realize they have osteoporosis until
they fracture a bone. Osteoporosis is a major public health concern afflicting
25 million Americans, 85% of which are women and an estimated 5 million
are men. Each year it causes an estimated 1.5 million fractures of the
pelvis, vertebrae, hip, distal forearm, and humerus.
Although there are
many factors in bone health including estrogen, exercise and vitamin D
and many other nutrients, I recommend that all adults make sure they
consume 1000-1500mg of calcium with sources of Vitamin D daily: 2-3 low
fat dairy products, soymilk or soy products, and fortified cereals and
juices. Most women do not take in adequate sources. Therefore, supplementation
of calcium citrate or calcium carbonate with vitamin D is usually warranted.
To summarize,
for optimal health begin to implement the following dietary changes and
your body will thank you:
- At least 3
to 6 whole grains per day
- Up to 10 fruits
and vegetables per day and no less than 5
- Choose 3-6
teaspoons of essential fats daily from nuts, seeds, avocados, and vegetable
oil such as olive and Canola
- Use plenty
of garlic and onions in food preparation
- Implement 2
meatless meals in your diet / week using beans or soy
- Add 2 to 3
servings of high calcium foods daily
If you are thinking
about all these good things you should put in your diet, you won't have
time to think about eating the less healthy foods!
Try this Pinto Bean
Chili as one of your meatless meals. It is high in vitamin C, protein,
phytochemicals, folic acid, iron and much more...
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QUICK
AND EASY PINTO BEAN CHILI
Serves 4
|
| 1 cup
chopped onion |
|
1 cup
tomato sauce |
| 1 Tbsp.
minced garlic |
|
2 cups
cooked pinto beans |
| 1-2
Tbsp. of olive or Canola oil |
|
1 tsp.
chili powder |
| 1 green
pepper, chopped |
|
1/2
tsp. cumin |
| 1 cup
diced tomatoes |
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1 tsp.
dried oregano |
Heat vegetable oil in a non-stick skillet over medium high heat. Sauté
the onion and garlic until golden, about 1 minute. Add the green pepper
and sauté briefly. Add the rest of the ingredients and bring
to boil. Simmer until onions and green peppers and tender, about 8
minutes. Serve this chili with brown rice or baked potato.
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Sabine Weber Morris, MS, RD, CDN, is a Registered Dietitian and Certified
Nutritionist. She is the owner and operator of Adirondack Nutrition Consulting
in Lake Placid. Sabine lives in Wilmington and enjoys skiing, snowshoeing,
hiking, running, biking, and rock climbing.
Copyright©
2000 Adirondack Sports & Fitness. All Rights Reserved.
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