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Put Your Best Fork Forward

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March is National Nutrition Month and this year’s theme is “Put Your Best Fork Forward”. The campaign strives to help people make small changes in eating habits over time rather than a complete change overnight that may be more difficult to maintain.
A variety of foods is important to diet, because no one food or food group provides all of the nutrients our bodies need to grow and stay healthy. There are 6 nutrients: water, protein, carbohydrate, fat, vitamins and minerals.  Most foods and drinks provide some or all of those, only in different amounts.
For example, bell peppers are a good source of vitamin C, whereas yogurt and cheese provide higher amounts of calcium.  Nuts and seeds are good sources of minerals, like magnesium and zinc, but they also contribute protein and healthy fats.  Bananas are known for being a good source of potassium, a mineral many Americans don’t get enough of.  Asparagus is too, but it also provides a good amount of a B vitamin, called folate, which is important for women of childbearing age.
There is some overlap, too.  For instance, fruits, vegetables, and whole grains are all great sources of dietary fiber.  And foods, like fish and chicken, provide protein, but fish are also good sources of heart healthy fats called omega-3s.  Fatty types of fish are one of the few food sources of vitamin D – another nutrient many people are lacking.  (Eggs are also a good source of protein and vitamin D.)
All vegetables are important, and it is recommended that we eat some every day.  Children have smaller requirements, 1 to 1-1 /2 cups per day, girls and boys up to the age of 18 should eat 2 to 3 cups daily and the amount for most adults is the same (2 to 3 cups every day).
Surveys in the U.S. indicate that most people, no matter their age, fall short, and the most commonly eaten vegetables are potatoes and tomatoes.  These 2 vegetables aren’t bad, but a lot of times they are made with added sugars, salt, and fat.
Plus, if those are the only 2 vegetables eaten regularly, then we’re missing out on the nutrients the other subgroups of vegetables provide.
Dark green vegetables, for example, are a great source of vitamin K, which is important for blood clotting and bone health.  (Some people need to monitor their vitamin K intake when taking certain medications, like blood thinners.)
Red and orange veggies provide nutrients that help keep our eyes healthy.
Beans and peas are not only considered vegetables, but they can also be good sources of plant-based protein.  This is especially important for people who follow vegetarian or vegan diets.
We don’t need to eat all of these sub-groups each and every day, instead it’s recommended that we include several servings every week.


 
 
 
 
 
 
 
 
 
 

Here are some tips to getting a variety of foods into your diet each week:
Vegetable Variety:

  • Plan meals to include different colored vegetables throughout the week.
  • Remember to choose vegetables from each of those subgroups (i.e., dark green, red and orange, beans and peas, starchy, and other)
  • Experiment with different vegetables when preparing healthy soups and salads.
  • Make a point to buy different vegetables, depending on what is in season.  Chances are they will be more affordable, too.

Fruit Variety

  • Pack a variety of different colored fruits as snacks.
  • Whole fruits, such as apples, bananas, and oranges are really convenient, but individually packaged and already cut up fruit works, too.  Just be sure to look for ones with 100% fruit juice and no added sugars.
  • Try new recipes that call for fruits, such as a mixed salad with sliced apples or pears.  You can also add fruit, like berries and bananas, to oatmeal, muffins and even pancake batter.
  • Enjoy fruit in place of sweets for dessert more often.

Increase Whole Grain use in your diet:

  • Try preparing a whole grain that is new to you, such as brown rice instead of white.
  • You can also experiment with other grains, like wild rice or quinoa.
  • Switch to a whole grain bread or wrap for sandwiches – there are so many different varieties available today to choose from.  Just be sure to look for a whole grain flour of some type listed as the first ingredient (as opposed to an enriched one).
  • Another option is to look for ready-to-eat cereals, and even snacks, that are made with whole grain flours.
  • You can also add whole grain flour to muffins, quick breads, and batters to make pancakes or waffles.  (Up to half of the amount of flour that is called for in a recipe can be substituted with a whole grain flour.  The amount of leavening may need to be adjusted, though.)

Vary your Proteins:

  • Substitute plant-based proteins in recipes, such as a mixture of beans in chili.
  • You can make the recipes without any meat or substitute some of the beans in place of some of the meat, if you’d like.
  • Another option is to try meatless dishes when you eat out.
  • Many different cuisines offer foods made with beans and lentils.

Dairy Variety:

  • Sweeten plain low-fat yogurt with different types of fruits or whole grain cereals.
  • This combination makes for a tasty treat, and if you portion it out in advance, then it becomes a convenient breakfast on-the-go or a healthy snack.
  • You can also make smoothies with fruit and fat-free milk or yogurt on other days.

We don’t like to talk about fat, but it’s actually an important nutrient that is required for various body processes and helps us absorb certain vitamins.  However, some fats are considered to be healthier than others.
Plant-based fats that are liquid at room temperature, like vegetable oils, are the sources of fat that we want to include more often. These types of fats are called unsaturated fats.  
Saturated fats are solid at room temperature and are found in fatty meats and higher fat dairy products.
Trans fats may be found in snacks, already prepared foods, baked goods, and some margarines.  You can check the label for grams of trans fat or check the ingredients list for “partially hydrogenated oils”.
We should limit saturated fats and trans fat by:

  • Choosing low-fat and fat-free milk and dairy products.
  • Eating lean sources of protein foods.
  • Including more plant-based oils in place of solid fats.
  • Limiting sweet desserts and snacks.

The changes you decide to make can focus on one food group or even one meal at a time.
It’s important to remember that everything you eat and drink matters.  Starting with small changes can help you develop healthier habits that last.
To help you get started, try making 1 or 2 small goals at first.
The more specific they are, the better.  For example, rather than saying, “I’m going to start eating more fruit”.  It’s better to set a goal such as “I will eat fruit 3 days this week as a snack in the afternoon”.
Other examples include: “I will try one new recipe this week that uses a whole grain” or “I will drink low-fat milk or water with dinner every day this week”.
Remember, eating right doesn’t have to be complicated. Just take some simple steps and plan ahead. Little changes will go a long way in how you look and feel.
 
Source: Academy of Nutrition and Dietetics
 

It's Time to Talk about Eating Disorders

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With so much focus on healthy eating and exercise, sometimes it can get out of control and some people may think they aren’t thin enough. Conversely, others may have no control and cannot stop eating.
Though no one knows exactly what causes eating disorders, they appear to coexist with psychological and medical issues including low self-esteem, depression, anxiety, lack of coping skills, and substance abuse.
About 30 million Americans will struggle with an eating disorder at some point in their lives, but despite the reality that they have the highest mortality rate of any mental illness, those living with an eating disorder often don’t get the help they need.
What are eating disorders?
There are three main eating disorders including anorexia nervosa, bulimia nervosa, and binge-eating disorder.

People with anorexia nervosa may see themselves as overweight, even when they are dangerously underweight.They typically weigh themselves repeatedly, severely restrict the amount of food they eat, and eat very small quantities of only certain foods. Anorexia nervosa has the highest mortality rate of any mental disorder, and many young women and men with this disorder die from either complications associated with starvation, or suicide. In women, suicide is much more common in those with anorexia than with most other mental disorders.
Symptoms include:

  • Extremely restricted eating
  • Extreme thinness (emaciation)
  • A relentless pursuit of thinness and unwillingness to maintain a normal or healthy weight
  • Intense fear of gaining weight
  • Distorted body image, a self-esteem that is heavily influenced by perceptions of body weight and shape, or a denial of the seriousness of low body weight

These symptoms can turn into more serious complications over time, including:

  • Thinning of the bones (osteopenia or osteoporosis)
  • Mild anemia and muscle wasting and weakness
  • Brittle hair and nails
  • Dry and yellowish skin
  • Growth of fine hair all over the body (lanugo)
  • Severe constipation
  • Low blood pressure, slowed breathing and pulse
  • Damage to the structure and function of the heart
  • Brain damage
  • Multiorgan failure
  • Drop in internal body temperature, causing a person to feel cold all the time
  • Lethargy, sluggishness, or feeling tired all the time
  • Infertility

People with bulimia nervosa have recurrent and frequent episodes of eating unusually large amounts of food and feeling a lack of control over these episodes. This binge-eating is followed by behavior that compensates for the overeating such as forced vomiting, excessive use of laxatives or diuretics, fasting, excessive exercise, or a combination of these behaviors. Unlike anorexia nervosa, people with bulimia nervosa usually maintain what is considered a healthy or relatively normal weight.
Symptoms include:

  • Chronically inflamed and sore throat
  • Swollen salivary glands in the neck and jaw area
  • Worn tooth enamel and increasingly sensitive and decaying teeth as a result of exposure to stomach acid
  • Acid reflux disorder and other gastrointestinal problems
  • Intestinal distress and irritation from laxative abuse
  • Severe dehydration from purging of fluids
  • Electrolyte imbalance (too low or too high levels of sodium, calcium, potassium and other minerals) which can lead to stroke or heart attack

People with binge-eating disorder lose control over his or her eating. Unlike bulimia nervosa, periods of binge-eating are not followed by purging, excessive exercise, or fasting. As a result, people with binge-eating disorder often are overweight or obese. Binge-eating disorder is the most common eating disorder in America.

Symptoms include:

  • Eating unusually large amounts of food in a specific amount of time
  • Eating even when you’re full or not hungry
  • Eating fast during binge episodes
  • Eating until you’re uncomfortably full
  • Eating alone or in secret to avoid embarrassment
  • Feeling distressed, ashamed, or guilty about your eating
  • Frequently dieting, possibly without weight loss

What are the risk factors?
Eating disorders frequently appear during the teen years or young adulthood but may also develop during childhood or later in life. These disorders affect both genders, although rates among women are 2½ times greater than among men. Like women who have eating disorders, men also have a distorted sense of body image. For example, men may have muscle dysmorphia, a type of disorder marked by an extreme concern with becoming more muscular.
How do you treat eating disorders?
Proper nutrition, reducing excessive exercise, and stopping purging behaviors are the foundations of treatment. Treatment plans are tailored to individual needs and may include one or more of the following:

  • Individual, group, and/or family psychotherapy
  • Medical care and monitoring
  • Nutritional counseling
  • Medications

Psychotherapies such as a family-based therapy called the Maudsley approach, where parents of adolescents with anorexia nervosa assume responsibility for feeding their child, appear to be very effective in helping people gain weight and improve eating habits and moods.
To reduce or eliminate binge-eating and purging behaviors, people may undergo cognitive behavioral therapy (CBT), which is another type of psychotherapy that helps a person learn how to identify distorted or unhelpful thinking patterns and recognize and change inaccurate beliefs.
Evidence also suggests that medications such as antidepressants, antipsychotics, or mood stabilizers approved by the U.S. Food and Drug Administration (FDA) may also be helpful for treating eating disorders and other co-occurring illnesses such as anxiety or depression.
If you are living with an eating disorder, please talk to a healthcare professional to get you the help you need.

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