Health Topics

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

• A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
• An incomplete protein source is one that is low in one or more of the essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
• Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

• Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
• Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

• Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
• Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time