About.....Nutrition

  Do you enjoy food? Do you relish the thought of sitting down to good, filling meals? Do you view the experience of dining out at the newest restaurant as a perfect evening's entertainment? You ought to be able to answer yes to all these questions and not feel guilty about it. After all, food is, and always will be, an integral part of our lives. We have to eat to live. Our brains and central nervous system depend upon it; every cell, tissue, organ, and system in our bodies depend upon it. Eating well provides us with energy, helps us manage stress and ward off depression, keeps us from getting sick, enables us to perform well physically and mentally, and gives us shiny and healthy skin, hair, and teeth.

So what's the problem? Well, the fact is that many Americans are plagued with health problems that are related to food and diet. Many are obsessed with becoming thin, but are fatter than ever; so people are told to eat less. All sorts of health problems and diseases have been linked to fat and cholesterol - obesity, cancer, heart disease, high blood cholesterol, hypertension, non-insulin dependent diabetes, and more; so people are told to eat less desserts, less fats, less cholesterol, less saturated fat. We are inundated with negative messages; don't eat this, eat less of this, give up that, this will cause cancer. We develop a love / hate relationship with food, or our relationship is based on guilt, preoccupation, sacrifice, or longing.

Just as discouraging are all the mixed messages that are being delivered about food through the media. We've been told that popcorn is a good alternative to potato chips, milk is good for your bones, and that you should eat your vegetables. Then headlines in the papers jump out at us: "Popcorn full of fat", "Milk not good for you", and "New pills contains all the nutrients of vegetables". Every day, it seems like a new study comes out linking food to cancer or another disease. So it's no wonder with the negative advice, guilt-trips, and mixed messages, that we don't throw our hands up in despair (or disgust) and exclaim: "I'm just going to eat whatever I want!"

I teach a semester-long course in nutrition; yes, it can be a complex subject, and yes, it takes a Herculean effort to keep up with all the recent research and claims. However, I still think it is possible to provide some basic, easy-to-follow guidelines in a few pages that will ensure a healthy eating plan. Without the sacrifice, and without ruining your relationship with food. I want to warn you, though, that I don't have any magic tricks or secret potions to offer you - you don't need them. Good nutrition is readily available, cheap, and simple. You may end up making changes in your eating habits; but I can guarantee that you are doing a lot of things right already, and may just need some fine tuning. In order to do this, without writing a book, I'm going to assume you have some basic knowledge about nutrition. I'm going to present the most important concepts that should guide your eating habits, and present some of the more common questions that even informed individuals have about nutrition.

Follow the concept of Nutrient Density: I see people all the time who think they're improving their nutritional habits by counting and limiting their calories, and attempting to totally eradicate fat grams from their diet. This is NOT healthy eating; in fact, it can cause all kinds of physical and emotional health problems. Healthy eating means you are getting a variety of nutrients in an optimal amount on a consistent basis. Following the concept of nutrient density (along with the Food Guide Pyramid below) will eliminate all the unnecessary pre-occupation and counting of calories and fat grams. Nutrient density is a measure of the nutrients a food provides relative to the energy it provides. The more nutrients relative to the calories, fat, cholesterol, added sugar it provides, the higher the nutrient density of that food. Another way of stating this is to try and pick foods on a consistent basis that give "more bang for your buck". A good rule of thumb is that the more processed a food is, the more it has been altered and messed with, the lower the nutrient density. The more "whole" and natural it is left, the higher the nutrient density. An orange is more nutrient dense than orange juice. A frozen pasta dinner with broccoli on the side is less nutrient dense that fresh pasta with fresh steamed broccoli.

Yes, it is important to eat a low-fat diet; however, there are many foods that contain fat that are very healthy for us. Rather than avoiding all foods with fat and high calories, we should be picking those with higher nutrient densities. This is usually easier to do when we compare two foods that are available for consumption. For example, if I am looking for a mid-afternoon snack, I might consider some low-fat crackers or a half sandwich of wheat bread and peanut butter. The half sandwich will have more calories and fat, but also has fiber, mono-unsaturated fat, niacin, potassium, folate, and complete protein. The fiber and fat in the sandwich will also take longer to digest, tiding you over until dinner. Let's say that I have a sweet tooth and am hunting for something sweet. I have a frozen fruit stick available or a cup of pudding made with skim milk. Both have the same amount of calories and fat, but the pudding has the added advantage of the calcium. Last case scenario, I am getting ready to order dessert after dining out in a nice restaurant. I have already splurged on a fairly large and high-fat meal, but this is a treat and I want dessert. Does it make a difference what I order? Yes, it does. The strawberry shortcake will be a better, higher-density choice than the double delight chocolate cake. (If you feel you would be making a huge sacrifice to pass over the cake, why not split it with your dining partner. You are already full, and you know it's the first couple of bites that taste the best!)

Following this concept of nutrient density takes some knowledge about nutrition and some practice, and I know it is a different perspective, but I think you will like the results. A quick glance at the food labels will assist you; don't forget to look for more than just the calories and fat grams. By considering the other nutrients and health benefits of foods, you will be making healthier choices without feeling deprived. The end result will be a low-fat diet without the dieting restriction mentality.

Follow the Food Guide Pyramid: You have probably seen the food guide pyramid on the back of bread labels or on other foods. This plan was developed by the US Department of Agriculture, and has replaced the old Four Food Group Plan; and the changes reflect all the current knowledge about food and health. I have included a graphic depicting this pyramid, with serving sizes below:

A word of caution here. All foods within each category are not nutritionally equal; some are much better choices than others on a regular basis. Use the nutrient density concept and your own common sense to guide you. A bowl of cereal is a better choice than a Poptart. A glass of low-fat milk beats a hunk of cheese hands down. A lean serving of beef beats out five strips of bacon. And so on. Not to say that the less healthy foods can't have a place in your life; try to mentally judge foods within each category as choices to make "all the time / frequently", "sometimes / in moderation", or "occasionally / for a treat". This way you won't have to "give up" any foods you like - there will just be some that you choose less often.

In trying to follow this plan, you don't need to start from scratch. Complete the following exercise to see how well you already follow the plan. First, keep a food diary for a few days. Try and eat normally - don't skip snacks, foods, desserts, etc. that you would normally have. Next, sit down and analyze a day's dietary intake by identifying and counting up the serving sizes of each category in the food pyramid. Remember that there are many foods which may count for more than one category. A few examples: a baked potato with butter and sour cream would count as 1 serving of the bread, cereal, etc. category and 1 serving of the fat category; a bowl of cereal with skim or 1% milk would count as 1 bread/cereal and 1 serving in the milk/dairy product category; a bowl of ice cream would count as 1 serving of milk / dairy product and 2 fats.

You won't be exact but you should be able to calculate about where you stand. Do this for a couple of days and see if a pattern develops. Identify your strengths and applaud yourself - everyone will have many. Acknowledge your weak areas. IMPORTANT: don't try and change too much too fast. The rule of thumb is to think of two small changes that you could make - that you wouldn't mind making - that would move you closer to the recommendations in the Pyramid. Start with changes that involve adding healthier foods; don't just focus on cutting foods out. Don't pick changes that radically change your way of living; you probably won't keep them up. Don't add/delete foods that make you feel like you're making a big sacrifice - no one likes to feel deprived. Just make a couple of easy changes that you can live with.

After a few weeks of this, analyze your diet again, using the same technique. Now make a couple of more small changes. Some examples of the many different small changes you might decide to make include: having a bowl of cereal and milk in the morning, choosing low-fat frozen yogurt instead of ice-cream, taking cut-up vegetables with low-fat dip to work to snack on, drinking more water and less soda, eating at least a serving of fruit a day, ordering a vegetable pizza instead of one with meat, grabbing a soup and salad or sandwich for lunch instead of skipping it, choosing pretzels from the vending machine instead of the candy bar, making whole grain pancakes instead of regular ones, having a tuna fish sub instead of a ham and cheese one, having broiled chicken or fish instead of fried. The possibilities are endless! Notice that I didn't breathe a word about never eating this, or cutting that out, or about how awful those are for you. The emphasis is on the positive - what you can have rather than what you can't / shouldn't / mustn't have.

In making even minor adjustments and changes to our diet, we can make a real difference in our health status. I like to use the analogy of the little kid who is given a piggy bank. For a year, he/she collects coins here and there. Sometimes he/she gets busy and forgets about it for a couple of weeks. Other times, they go for a few weeks collecting loose change - sometimes just pennies; occasionally a family member or friend will give them a dollar bill or so to put in. After a year, the child breaks open the piggy bank and finds (in his / her eyes) a real treasure waiting. It's the same way with our nutritional habits. We don't have to be perfect. But over a long period of time, if we make a few changes here and there, make healthier choices on a fairly consistent basis, we will benefit far more than we realized was possible.

Frequently Asked Questions (FAQs):

What are some easy ways to add these healthy nutrients to my diet? Before we give you some tips, remember that most whole foods, such as fruits, vegetables, and breads are relatively inexpensive. It's the meats, processed foods, sodas, and snack foods that run up the grocery bill.

Fruit: Most people like fruit, they just don't make an effort to eat it on a regular basis. First of all, make it a priority to buy a variety of your favorite fruits at the store. In order to make sure it stays fresh, you may need to commit to buying a small amount a couple of times a week. Take some with you to work every day, or eat a piece on the way to work. Throw a banana, orange juice, and other frozen/fresh fruit into the blender in the morning and make a delicious and filling fruit shake. Or throw some fruit in the blender with some milk and yogurt for a different shake loaded with nutrients. Plan on having fruit for dessert; dress it up with a spoonful of low-fat dairy topping, or put it on some no-fat angel food cake. Try different kinds of fruit like kiwi, mango, papaya, fresh cherries and pineapple. Make homemade apple sauce, throw a banana in with the bread mix, make a fruit tort.

Vegetables: Again, make it a priority to buy a variety of vegetables - emphasize the yellow, orange, and dark green ones, and try some new ones. Chop up a bunch of veggies and throw it into a serving bowl in the refrigerator. Take some to work with you. Make a habit of ordering a salad before your meal when eating out. (Get the dressing on the side so you can dole out as much or little as you want.) Some people enjoy vegetable juice made from whole vegetables. Stir-fry vegetables in sautéed onions and garlic (use mono-unsaturated oil like canola oil). Buy the ready-to-eat salad bags if you hate the cutting up part. Cut a squash in half and broil it with a little cheese and bread crumbs. Throw some cooked spinach in with your lasagna or baked ziti. Order veggies on your pizza. Be creative and find ways of adding them to your diet that you really like.

Milk: It is just as important for adults as well as children to have adequate sources of dairy products, mostly due to the calcium requirements. Because milk fat is particularly high in saturated fat, it is best to try and switch to skim milk; or at least to 1% or 2%. (Do it gradually, half whole and half low-fat, and you won't know the difference.) Eat a bowl of cereal with milk in the morning. Have a glass with ginger snaps or graham crackers. Add milk instead of water to your bread mix or pancake mix. The milk, banana, other fruit, and yogurt shake I described above is delicious. Make oyster stew. Eat low-fat yogurt. Make chocolate milk or mix up one of the breakfast drinks. Some people are lactose intolerant and can't drink milk without discomfort; although many can take tablets to add the enzyme, lactase, that breaks down milk sugar, or can drink the milk with the added lactase. Otherwise they need to make sure they get their calcium somewhere else: yogurt, dark green leafy vegetables, sardines or salmon with bones, soybeans, and low-fat cheese.

Breads, cereals, pastas, grains: This usually isn't as hard for people. I suggest simply buying a variety of breads, pastas, and grains and making them available for snacking and main meals. Bagels, English muffins, flour tortillas, soft pretzels, hot/cold cereal, spaghetti, ziti, ravioli, pancakes, waffles, potatoes, the list goes on. Just remember that starches are naturally low-fat, but it is easy to jack up the fat and caloric count if we add too many extras. Before you butter up, try it plain - you may be surprised that you like it as well. Red sauces are usually healthier choices than white sauces. A pasta maker or bread maker may make a nice birthday or holiday present to yourself!

Meats and meat substitutes: Most Americans eat two to three times the amount of protein that they need; however, if you are a meat lover, there is a place for meat in your diet. First the meat substitutes. Nuts are high in fat, but it is mono-unsaturated fat, and a handful make a good snack. There are dozens of different kinds of beans and hundreds of recipes for them - beans are wonderful meat substitutes. Egg yolks need to be eaten in moderation due to the cholesterol content, but egg whites are low-fat and an excellent source of high quality protein. There are many delicious recipes for chicken, pork, and fish, and many cuts of lean beef. The trick is to cut back on the amount of meat that we eat each day. Try eating a serving as big as a deck of cards, and load up on the bread and vegetables. Make selections that include meat in a stew, casserole or stir fry, rather that making it the feature. If you know you are having a big steak for dinner, why not have the vegetarian sub or burrito for lunch?

I know I should be eating a low-fat diet. How many grams of fat should I be eating in a day? I like to steer people away from counting calories and grams. I know this a departure from the traditional way of nutritional counseling; but I have found that people get too wrapped up in the calculations. At best, they become preoccupied with it; at worst, it ruins their relationship with food, leads to feelings of guilt or deprivation, and can lead to eating disorders. However, some kind of structure does seem to help many people. A review of the research demonstrating a connection with a low-fat diet and health reveals that a diet with a fat intake between 20-25% is optimal. I know you hear "less than 30%" all the time, but many studies show that 30% just isn't quite low enough to provide the full benefits. In order to calculate the percentage of fat in your diet, you need to know how many calories you are eating in a day. I hope you average at least 1500-2000 if you are a female, and at least 2000-2500 if you are male.

Let's take a 2000 calorie/day diet for the ease of calculations. One gram of fat equals 9 calories. We can simplify and just say 10 calories. 25% of 2000 is 500; we divide by 10, therefore around 50 grams of fat would be 25% of a 2000 calorie/day diet. Please note: even more important than how much fat is in our diet is what kind of fat we are eating. We all know that saturated fat should be avoided. This is found in all animal products and by-products, as well as in tropical oils--coconut, palm, and palm kernel. Hydrogenated unsaturated fats are really no better for us than saturated fats. The bottom line is to eat all fats in moderation (20-25% of your diet), trying to limit your saturated fats to less than 10% of your intake. This will naturally limit your cholesterol intake, since cholesterol is only found in animal products or by-products.

What about supplements? You may have heard about all the benefits of antioxidants, which are substances that neutralize free radicals, therefore reducing risks of heart disease and cancer. The main antioxidants that we're aware of are beta-carotene (a precursor of Vitamin A), Vitamin C, and Vitamin E. These nutrients are found naturally in foods, especially in fruits and vegetables. Companies have started marketing the use of these in supplement form, usually in mega-doses.

So should we be taking these supplements? What I have to tell you may not be very satisfying, but it is the consensus of most health professionals. It is best to get these nutrients from your food sources - we are sure that eating lots of fruits and vegetables on a consistent basis is very positive for our health. There is some research that indicates that taking supplements may also help to reduce our risks of some diseases. The problem is that we haven't done enough research to know who should take the supplements, in what dosages, and what all the side-effects are. In fact, we suspect that some of the beneficial effects from vegetables are some non-nutrient substances called phytochemicals, which aren't in the vitamin supplements. We also know that there can be serious side-effects from taking mega-doses of vitamins and minerals. For example, a recent study convincingly showed that pregnant women who took mega-doses of Vitamin A increased their babies' risk of birth defects. Even mega-doses of water-soluble vitamins like C can play havoc with the body, such as causing kidney or liver strain.

A multivitamin is not a bad idea, especially one with calcium and iron for women; however it is important not to depend on that to cover your nutritional bases. If you feel the research for antioxidant supplementation is convincing enough already, check with a registered dietitian or your physician to find out what dosage they recommend. Please think before taking the word about supplements and dosage from someone who has something to gain from your purchase of the product.

Note: These guidelines are designed to improve / maintain your health. The emphasis here is on which foods will provide us with the nutrients that we need; not on how can I eat so I can get as skinny as possible. If you are getting a variety of nutrients in an optimal amount, you will have more energy, have less risk of disease, feel better, and, yes, you will look better too!

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Last modified: December 12, 2006