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Nutrition: A Matter of Fact
March is National Nutrition Month and this year's theme is Nutrition: It’s a Matter of Fact. The American Dietetic Association selected this theme to remind consumers to focus on the total balance of foods consumed, rather than one food or meal during a 24 hour time period.
“No single food or meal makes or breaks a healthful diet,” says registered dietitian and American Dietetic Association spokesperson Ruth Frechman. “Your overall pattern of eating is the most important focus. A wide variety of foods can fit within this pattern, if consumed in moderation, in appropriate portions and combined with regular physical activity.”
According to Ms. Frechman, it doesn’t matter if you eat after 8 p.m. The number of calories you ate that entire day, not the time you ate them is what's important. She stresses, however, that everyone should pay attention to the portions of food eaten and when a sweet, high calorie treat is included, enjoy it in moderation. Other things you can do are exercise a little longer the next day or save calories by not eating something else - like skipping your morning latte.
People often have a hard time figuring out the most healthy eating plan because there are so many nutrition myths and different "diets" available that one can follow. That's why it's extremely important to focus on information that is based on scientific research. A good rule of thumb is to follow the advice of organizations such as the American Dietetic Association rather than someone promoting a new book or food line that will make them money. Marketing does not necessarily serve as promotion for a scam, but until you/re sure of an organization's credibility, use your common sense and stick with facts supplied by credible agencies.
While we are told that everyone should eat 2 to 4 servings of fruit and 3 to 5 servings of vegetables every day, the number actually depends on the amount of total calories eaten each day. For example, five servings of fruit and vegetables a day is the minimal recommended number. It is really the minimum requirement for children ages 2 to 6, women, and some older adults (those who eat about 1,600 calories per day). Older children, teen girls, active women, and most men who eat about 2,200 calories per day should have 7 servings. Teen boys and active men who eat about 2,800 calories per day should have 9 servings of fruit or vegetables a day.
Fruits and vegetables are essential for good health and should be included in a daily diet. All forms of fruits and vegetables (fresh, frozen, dried, or canned) contain essential vitamins, minerals, fiber, and phytonutrients. It is important to eat a “variety” of fruits and vegetables as different fruits and vegetables contain different nutrients. Most fruits and vegetables are low in calories, fat, cholesterol, and sodium. A wide range of studies show that eating 5 or more servings of fruit or vegetables a day may reduce your risk of developing diseases like cancer, stroke, diabetes, obesity, and heart disease.
Remember to include one fruit or vegetable high in vitamin A and one high in vitamin C each day. Both Vitamin A and C help to strengthen your immune system and are needed to keep your bones and teeth strong. Vitamin A helps to maintain healthy eyes and skin. Vitamin A aids in reducing your chance of developing “night blindness” as you age. Vitamin A promotes growth and health of cells and tissues throughout your body. Good sources of Vitamin A include carrots, sweet potatoes, broccoli, spinach, apricots, and watermelon.
Vitamin C helps to keep your gums healthy and helps wounds to heal properly. It also keeps capillaries healthy so you don’t bruise easily and helps in forming connective tissue that hold many structures of your body together. Contrary to popular opinion, Vitamin C is not a cure or prevention for the common cold, but extra Vitamin C may have a mild antihistamine effect that may help to shorten the duration of a cold and make the symptoms milder. Citrus fruits, orange juice, strawberries, broccoli, green pepper, potatoes, and tomatoes are good sources of Vitamin C.
Eating 5 or more servings of fruits or vegetables a day is easy and you don’t have to eat a lot to do it. A serving is:
·1 medium-size fruit
·¾ cup (6 ozs.) of 100% fruit or vegetable juice
·½ cup fresh, frozen, or canned fruit (in 100 percent juice) or vegetables
·1 cup of raw leafy vegetables
·½ cup cooked dry peas or beans
·¼ cup dried fruit
In addition to eating more fruits and vegetables, remember that you should eat more whole grains and choose more nonfat or low-fat milk or milk products—preferably three servings of each per day. A whole grain is the entire edible part of any grain such as wheat, oats, barley, rice and corn. Whole grains contain fiber and other beneficial nutrients.
Dairy foods are an excellent source of calcium, protein and other vitamins and minerals important for children’s growth and development. Calcium is important at all ages but, especially, for growing bones! Adults and kids need three servings of calcium-rich foods every day.
Want to learn more? Visit the nutrition website of the Centers for Disease Control for a wealth of information to help you lead a healthier, more nutritious life!