Eat Smart To Live

SMART people eat smart and live longer. Instead of living to eat, they eat to live, giving greater zest to both the eating and the living.

Since time immemorial, since the days of pyramids and before, smart-eating and smart-living Brothers and Sisters have consciously (or unconsciously) followed the time-tested dieting plan of balancing the food groups. A healthy diet provides the right balance of carbohydrates, fats, proteins, vitamins, minerals and water to keep the body running and to reduce the risk of chronic diseases.

The Department of Agriculture and the Department of Health and Human Services have codified this principle in the Food Guide Pyramid, which shows at a glance the proportions of each food group that should supply all the nutrients in the amounts needed by most people over the age of 2. The pyramid is not a precise prescription but a basic guide that suggests a range of servings, depending on your caloric needs and your taste.

At the base of the Food Guide Pyramid are the grains: bread, cereal, rice and pasta. The pyramid recommends daily consumption of 6 to 11 servings of grains, which supply many minerals, including iron, as well as B vitamins, complex carbohydrates and dietary fiber. There are many different types of grain products in most grocery stores. That's why it is important to read labels before making your selections. Many of these products are high in calories and sodium but not high in nutritional value. Also watch out for fat content, and keep in mind that you negate the nutritional value of lower-calorie foods when you pile on butter, margarine, mayonnaise and other fatty additions.

Vegetables and fruits are an excellent snack food, especially when eaten raw. Fresh produce (fruits and vegetables) is best when eaten as close as possible to its peak of freshness. Produce that sits in the refrigerator for a week or more will lose a substantial portion of nutritional content. This is especially true for vegetables such as broccoli and spinach.

The next level includes the dairy group (milk, yogurt, cheese and ice cream) as well as meat, poultry, fish, dried beans and nuts. The dairy group includes all milk products except butter. Two to three servings from this group are recommended by the Food Pyramid. Keep in mind that it is difficult for the average American to consume enough calcium without including milk or cheese in his or her diets. Dairy products also supply a variety of other minerals, such as nutritionally complete protein, vitamin A (whole or fortified milk), vitamin D (usually added to milk) and many of the B vitamins. The down side is that many dairy foods are high in fat. When selecting from the dairy group, choose foods that are lower in fat.

The protein food group includes meat, poultry, fish, dry beans, eggs and nuts. The Food Pyramid recommends two to three servings of protein foods a day. These foods supply protein, most B complex vitamins and several minerals such as iron. Like those in the dairy group, some of these foods may be high in fat and should be eaten in moderation. A serving of meat is 3 ounces, about the size of a deck of cards. When selecting from the meat and protein group, choose lean cuts of meat and skinless poultry to cut down on the fat.

Some people choose vegetarian diets due to their culture, personal beliefs or for health reasons. Vegetarian diets are consistent with the guidelines and can provide the recommended dietary allowance for nutrients. You can get sufficient protein from a vegetarian diet as long as the variety and amounts of foods consumed are adequate. Vegetarians should make sure they are consuming enough iron, zinc, and B vitamins, especially since these nutrients are primarily found in meat, fish and poultry. In addition, those consuming vegetarian diets, particularly children, should take care to ensure they get adequate amounts of vitamin D and calcium.

At the tip of the Food Guide Pyramid are fats, oils and sweets, and it is recommended that you eat them sparingly. Salad dressings, gravies, sauces and condiments are included in this group, as are margarine, butter and cooking oils. The foods in this group generally contribute to taste and texture, but are relatively low in nutritional value and high in calories. This is the area to cut back if you have a problem with weight.

Eating a variety of foods is key to maintaining good health because no single food or food group can supply all the nutrients in the amounts your body needs. For example, oranges provide vitamin C, but no vitamin B-12; cheese provides vitamin B-12, but no vitamin C. You also should choose a variety of foods within each food group, because foods within the same group have different combinations of nutrients and other vital ingredients. For good health, eat more grain products, vegetables and fruits. Eat dry beans, lentils and peas more often. Increasing fiber intake is beneficial for proper digestive and bowel function and can reduce symptoms of chronic constipation.

The antioxidant nutrients found in plant foods currently are of great interest to scientists because of their potential beneficial role in reducing the risk for cancer and other chronic diseases. Also, keep in mind that minerals such as potassium, which is found in some vegetables and fruits, and calcium may help reduce the risk for high blood pressure.

Remember to choose lean and low-fat foods most often and monitor the amount of salt you use. It is recommended that you consume 2,400 mg of sodium per day; that is about one level teaspoon of salt. Most people consume much more than this amount, especially when you consider the salt in pre-packaged foods. Most importantly, try to balance the food you eat with physical activity.

Don't forget to drink water. It is recommended that you drink at least eight glasses (64 ounces) of water each day. Water is very important to your health, since the body is composed mostly of water. Water is crucial to every function of the body. It aids in transporting nutrients and waste products in and out of cells. It is also needed for the maintenance of proper body temperature.

Remember, you are what you eat. Eating healthy foods helps the body to function properly and to reduce the possibility of contracting certain diseases. You determine what you put into your body, so try to put in good fuel so that your body will operate at its best. You'll feel better.

Serving Sizes For Food Groups In The FOOD GUIDE PYRAMID

BREAD, CEREALS, RICE,
AND PASTA (6 to 11 servings each day)

1 slice of bread
1 cup ready-to-eat cereal
1/2 cup cooked cereal
1/2 cup of rice or pasta
1 small muffin
2 corn taco shells
1 4-inch pancake
3 cups air-popped popcorn

VEGETABLES (3 to 5 servings each day)
1/2 cup cooked or raw vegetables
1 cup leafy, raw vegetables
1 small baked potato
1 medium tomato
1/2 cup potato salad or coleslaw

FRUITS (2 to 4 servings each day)
1 medium piece of fruit or melon wedge
1/2 grapefruit
1/2 cup berries or grapes
6 ounces juice
1/2 cup canned fruit
1/4 cup dried fruit

MILK, CHEESE AND YOGURT
(2 to 3 servings each day)
1 cup milk or yogurt
2 ounces cheese
1/2 cup cottage or ricotta cheese
1/2 cup ice cream or frozen yogurt

MEAT, POULTRY, FISH, DRY BEANS,
EGGS, AND NUTS (2 to 3 servings each day)
3 ounces cooked lean meat, poultry or fish
1/2 cup cooked beans
1 egg
2 tablespoons peanut butter
1/3 cup nuts
1/2 cup tofu

FATS, OILS AND SWEETS (use sparingly)
ESSENTIAL VITAMINS

VITAMINS                        SOURCES

Vitamin A is essential for      Liver, fish liver oil,
eyesight, body                  whole milk, eggs,
tissue, growth and              carrots and
bone formation, and             dark-green
resistance                      leafy vegetables
to infection.

Vitamin B-1 (thiamin)           Oysters, green peas, dried
is vital for normal             beans, peas, collard
functioning of all body         greens, oranges, peanuts,
cells, particularly             breads & cereals, lean
nerves. Helps                   cuts of pork
to break down protein,
carbohydrates and fat
for energy.

Vitamin B-2 (riboflavin) is     Dairy products, meats,
vital for the release of        fish, poultry, enriched
energy from                     grains, cereal and
carbohydrates,                  bakery products,
formation of red                green vegetables like
blood cells, regulation         broccoli, turnip greens
of certain hormones and is      and spinach
important for growth
and development.

Vitamin B-3 (niacin) is         Meat, poultry, fish,
essential for the release of    enriched cereals, and grains
energy from                     and nuts. Milk and eggs have
carbohydrates. It helps         very little niacin; they have
break down                      tryptophan, which is
protein and fats, in the        converted into niacin by
synthesis of fat and            the body.
certain hormones, and
in the formation of red
blood cells.

Vitamin B-12 is necessary       Meat, poultry, fish, milk
for normal processing of        dairy products and eggs
carbohydrates, protein and
fats for the normal
production of certain
amino acids and fats,
and to maintain the
nervous system.

Vitamin C is necessary          Green and red peppers,
for the formation of            collard greens, broccoli,
collagen, which gives           spinach, tomatoes,
structure to bones,             strawberries, oranges
cartilage, muscles and          and other citrus fruits
blood vessels. It
contributes to the
maintenance of
capillaries, bones and
teeth. Vitamin C promotes
the healing of wounds,
bone fractures, bruises,
hemorrhages and
bleeding gums.

VITAMINS                        SIGNS OF DEFICIENCY

Vitamin A is essential for      Poor night vision or night
eyesight, body                  blindness, loss of appetite,
tissue, growth and              increased susceptibility
bone formation, and             to infection
resistance
to infection.

Vitamin B-1 (thiamin)           Fatigue, weight loss, loss
is vital for normal             of appetite, gastrointestinal
functioning of all body         upsets, mental confusion,
cells, particularly             muscular weakness
nerves. Helps
to break down protein,
carbohydrates and fat
for energy.

Vitamin B-2 (riboflavin) is     Soreness of the mouth,
vital for the release of        lips and tongue, burning
energy from                     and itching eyes, loss
carbohydrates,                  of vision, sensitivity
formation of red                to light
blood cells, regulation
of certain hormones and is
important for growth
and development.

Vitamin B-3 (niacin) is         Weakness, loss of appetite,
essential for the release of    indigestion, skin
energy from                     inflammation and
carbohydrates. It helps         lethargy. Severe cases
break down                      result in the disease
protein and fats, in the        pellagra.
synthesis of fat and
certain hormones, and
in the formation of red
blood cells.

Vitamin B-12 is necessary       Anemia and neurological
for normal processing of        problems
carbohydrates, protein and
fats for the normal
production of certain
amino acids and fats,
and to maintain the
nervous system.

Vitamin C is necessary          Tendency to get black and
for the formation of            blue marks, bleeding
collagen, which gives           gums, nose bleeds and
structure to bones,             wounds that heal slower.
cartilage, muscles and          Other signs are tender joints,
blood vessels. It               aching bones, dry
contributes to the              scaly skin.
maintenance of
capillaries, bones and
teeth. Vitamin C promotes
the healing of wounds,
bone fractures, bruises,
hemorrhages and
bleeding gums.

NOTE: This is only a partial list of the essential vitamins
that our bodies need to function properly. Others include
vitamin D, necessary for the formation of bones; vitamin K
regulates blood clotting; vitamin B-6 helps build and break
down carbohydrates, fats and protein, and aids in the formation
and maintenance of the nervous system.