Portion Distortion

Getting the appropriate number of calories to maintain a healthy weight comes down to controlling portion size. Accurately estimating portion sizes in our diet can be tricky. Restaurant portion s are increasingly oversizes compared to what we should be eating at home even the plates themselves have actually grown in recent years.

The average 30-year-old woman with a sedentary lifestyle (desk job) needs to consume approximately 1800 calories a day to maintain a healthy weight. Ideally that translates into a daily consumption of 5 fruit and vegetable servings, 6 servings of grain, 5 ounces of meat or beans and 3 servings of non-fat dairy foods. The challenge in designing a diet comes down to determining the calorie requirement and translating it into menu selection with proper portion sizes.

Got Milk?

Low-fat dairy products are very beneficial for the heart as well as bones. Most people know that calcium, as found in milk, is the building block of bones and teeth, but now we know that calcium also reduces the risk of developing high blood pressure and works to strengthen the heart muscle.
Dairy products are just about the only food that can supply an adequate amount of calcium. Low-fat dairy products are recommended for all ages from 2 years and up and are especially important for growing teenagers, pregnant women and nursing mothers. The current recommendation is for three 1 cup servings or nonfat or low-fat dairy products daily for adults and four servings for teenagers. In addition to calcium, diary products also provide Vitamin D, which is necessary for calcium to be absorbed.

Variety is the Spice of the Life

Our bodies require a great number of different nutrients to keep us healthy. The simplest way to insure that we meet the body's needs is to make sure that we eat a variety of different foods. Taking supplement pills cannot always take the place of obtaining out nutrients from food. Nutrients that are introduced artificially in pill form are not as efficiently absorbed by the body, and pills sometimes contain too much of some vitamins or minerals that can be toxic to the body.

In 1991, The National Cancer Institute introduced the "5A Day for Better Health" program,which focuses in increasing public awareness of the need for a diet richer in fruits and vegetables as a way to avoid cancer. An important benefit of a diet high in fruits and vegetables is that these goods are nutrient dense and not calorie dense.

One simple way to ensure variety is to eat food in different colors. The latest food-guide pyramid designed by USDA breaks down fruits and vegetables into color categories to introduce us to use of colors in making food choices. Yellow and orange vegetables contain different vitamins and minerals than red or green ones. The simple tomato packs a nutritional punch and has even been shown to lower "bad" cholesterol in the blood. Carrots have been found to be associated with lower likelihood of dying from heart disease. You never know what new health benefits can be found in your next salad!

Eating Healthy

More and more people these days are interesting in eating "healthy", bu no one is quite sure what that mean. We know it is important because the leading causes of death in USA are coronary heart disease, cancer,stroke and diabetes and there seems to be a strong correlation between positive lifestyle choices in terms of diet and exercise, and prevention of these diseases.

It is difficult to filter all the confusing information that bombards us on a daily basis from friends, relatives and the media. The science of nutrition is not static, because there are always new studies and new discoveries about the effects of different foods on our health. Here you'll find some general nutritionalguidelines based on the latest findings that can be used to keep us as risk-free as possible.

Coming soon...

1. Variety is the spice of life.
2. Got Milk?
3. Portion Distortion.
4. Not all fats are created equal.
5. Fill up on fiber and nutrition.