Eating For Health

In the nutrition classes I teach students are asked to assess their calcium intake by noting the foods they eat in a day and then how much calcium they took in.   Invariably, the male students meet their calcium needs, but few female students do.   Many female students have calcium intakes way under the recommended levels.    In another class, I have the students observe a child eating lunch or dinner.   It always surprises how these growing children have no milk at their meals but sweetened tea, a sugared soda, or other sugared beverage.    There seems to be little understanding of how important dairy foods are for your health. What are some of the health benefits of dairy products? Bone Mass  -   Most people are aware we need dairy foods like milk, yogurt, cheese to build strong bones.  Blood Pressure – a number of research studies have shown that consuming dairy products leads to lower blood pressure levels.   The N...

We have all heard about “Leading Causes of Death” and usually read about heart disease, cancer, diabetes, strokes.   But now the Institute of Health Metrics and Evaluation (IHME) and the University of Washington have ranked “poor diet” as a leading cause of death. (Environmental Nutrition, Oct. 2013).    Why?   Scientists analyzed data from 2010 and discovered that of the 10 leading causes of death, POOR DIET is now "leading the pack".   In 2010, they attributed 678,288 deaths to a poor diet.    Poor diet surpassed smoking, drug use and alcohol as causes of death.   However, physical inactivity was not far behind the other factors.     So what is the Poor Diet that is causing so many deaths?   Low intake of fruits and vegetables .    If more people ate 5 servings of fruits and vegetables a day, they could lessen their risk.   Sodium – most Americans take in way too much sodium, and mostly from packaged...

In my nutrition classes I give students some easy ways to make their everyday diets healthier.   One way is to eat a handful of nuts everyday.   What are the health benefits of eating a handful of nuts every day?    What kind of nuts are the healthiest? According to an article in the Wellness Newsletter, (October 2013) nuts have numerous health benefits.   Nuts add fiber to your diet .    Many Americans eat diets too low in fiber.   Adding a handful of nuts is an easy way to add some fiber to your diet.   Unsaturated fats – nuts do provide fat, but heart healthy fats.   In fact, the Mayo Clinic reports in the article, Nuts and your heart:   Eating nuts for heart health , that walnuts, almonds and other nuts can help you lower your cholesterol.   They promote nuts as a great snack food and one that is easy to take with you to work or school   Not just one type of nut promotes heart health, but the Mayo Clini...

Last week I noted that WebMD had some 22 great diet tips.   I reviewed a number of them last week and promised to continue the Great Diet Tips this week.   So what are the rest of the Best Diet Tips Ever    22 Ways to Stay on Track ? Keep it Out of the House – yes, if it isn’t in the fridge, in the pantry or on top of the fridge, it isn’t there to eat.   You can reduce temptation by not stocking fattening foods or foods you know you just “can’t stop at one”.   If you still want that treat then let it be something you have to go out and get.   My husband and I enjoy Dairy Queen ice cream.   So every now and then after dinner we will go to Dairy Queen and treat ourselves to one of their Dairy Queen cupcakes.   Even if one “eats the whole thing” it isn’t that many calories and it is a nice treat.   Then when we get home there are not leftovers to tempt us for a second helping. Take Weight Off Slowly – ever see those ads for weigh...