Happy, HEALTHY New Year - 2010
by Alice Henneman, MS, RDSign-up for Free Food Reflections Newsletter | Contact Ms | Search | Email a Friend
Here's an assortment of tips for living a happy, healthy 2010. Some tips are new ... others hope to rekindle your motivation by providing links to additional recipes and resources to help you stick to your resolutions.
H - elp yourself to smaller portions.
Portion sizes have gotten bigger over the past 20 years,
and so have Americans! For example, about 20 years ago, a portion size of 1 cup of spaghetti with sauce and 3 small meatballs had 500 calories. Today's portion of pasta (2 cups of 
pasta with sauce and 3 large meatballs) may serve up a whopping 1,025 calories! (Source: National Heart, Lung and Blood Institute)
Research led by Barbara Rolls, Ph.D. found the bigger the portion size, the more likely people were to eat more. In one of Roll's studies, participants consumed 30 percent more calories (162 calories) when offered the largest portion compared to the smallest portion. They reported similar ratings of hunger and fullness; only 45 percent reported noticing there were differences in portion size.
Avoid portion distortion by:
- Reading labels to determine the number of portions in a package and the size of a portion.
- Becoming more visually aware of what different portion sizes look like.
Want more information?
- Wallet-size handout to help visual standard food serving sizes: http://hp2010.nhlbihin.net/portion/servingcard7.pdf
- Summary of portion size research and tips for controlling calories: http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_research.pdf
- Overview of portion distortion and standard portion size:
http://lancaster.unl.edu/food/PortnDis.pdf - How to read Nutrition Labels
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm
A - dd some spice (& herbs) and antioxidants to your life!
Newer research on spices and herbs indicates they provide important antioxidants which can help prevent the development of many chronic and degenerative diseases.
Access a simplified chart, with amounts of spices and herbs in common household measurements, provided by McCormick & Company at: http://www.mccormick.com/~/media/Images/ORACChart.ashx
To read the scientific report, including a chart with the antioxidant value of herbs and spices, visit: http://www.ars.usda.gov/sp2userfiles/place/12354500/data/orac/orac07.pdf
Want more information?
- Obtain recipes from McCormick's featuring some of the spices and herbs highest in antioxidants at www.spicesforhealth.com
P - late it smaller.
This tip goes along with portion control.
People think they eat more when eating from a smaller bowl or plate according to research by Brian Wansink, Ph.D. and currently director of the Cornell University Food and Brand Lab. Larger dish sizes made servings look smaller by comparison, resulting in people helping themselves to more food. For example, people ate 137 more calories when they scooped ice cream into a 34-ounce bowl vs. a 17-ounce bowl. (Video to right shows Dr. Wansink speaking on plate size.)
Changing your "tablescape," such as the size of your plates, bowls and glasses (tall, thin glasses vs. short, wide glasses) may be enough to help reduce your calorie intake. About 72 percent of our calories come from food we eat from bowls, plates, and glasses, according to Wansink's research.
Want more information?
- Check Dr. Wansink's Website at www.brianwansink.com
P - hysical activity.
Regular physical activity can help reduce the risk of heart disease, diabetes, Alzheimer's disease, colon and breast cancers, and may decrease d epression. Plus, you don't have to pay for for a healthful, heaping dose of exercise.
Adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e. brisk walking, ballroom dancing) weekly, according to U.S. Department of Health & Human Services guidelines. The activity can be broken into 10 minute segments. Adults also should do muscle-strengthening activities on 2 or more days weekly.
Children and adolescents should do 1 hour or more of physical activity daily with most of the hour either moderate- or vigorous-intensity aerobic physical activity. They should do muscles activity on at least 3 days weekly, such as push-ups or gymnastics. And, they should do bone-strengthening activity on at least 3 days, such as jumping rope or running.
Click on the red "start" button on the Be Active Your Way to get started!
(To copy the Be Active Your Way Widget to your web page or blog, go to http://www.healthfinder.gov/widgets)
Want more information?
- For additional specific guidelines for different age groups, sample activities and more, visit: http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html
- View videos explaining the guidelines and specific muscle-strengthening exercises adults can do at the home or the gym, visit: http://www.cdc.gov/physicalactivity/everyone/videos/index.html
- Here are some easy ways from the American Heart Association to become physically active with starting a formal exercise program: http://www.americanheart.org/presenter.jhtml?identifier=2155
- Calorie Control Council "Get Moving! Calculator:"
http://www.caloriecontrol.org/healthy-weight-tool-kit/lighten-up-and-get-moving
- Kaiser Permanente's online calculator for how long you'd have to exercise to burn off sample foods (TIP: Move the slider on drop down menus for "Select Snack", "Exercise," and " and "Select Exercise Type," to show more selections). Example: A 140 pound person would have to walk around the house about 104 minutes to burn off the calories from one jelly doughnut.
http://thrivewithkp.org/exercise-fitness/fitness-calculator-widget/
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Say "yes" to becoming healthier this year! Find customized tips for your age and sex with this Widget . To copy the Myhealthfinder Widget to your web page or blog, go to http://www.healthfinder.gov/widgets |
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N - ot so much sugar.
For the first time (August 24, 2009), the American Heart Association issued guidelines on how much "added" sugar we should consume. Added sugars include both sugars and syrups added at the table and those added to foods during processing or preparation.
To determine the amount of added sugar in a processed food, check the Nutrition Facts label; 4 grams of sugar equals about 1 teaspoon of sugar. NOTE: The amount of sugar listed on the label includes both naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Check the ingredient list for added sugars.
Most American women should consume no more than 100 calories (about 6 teaspoons) of added sugar daily and most men no more than 150 calories (about 9 teaspoons). A 2001-04 National Health and Nutrition Examination Survey showed the average American consumed 22.2 teaspoons per day (355 calories).
More specifically, the new guidelines recommend no more than half of a person's daily discretionary calorie allowance come from added sugars. Discretionary calories are the calories left over after eating the recommended types and amounts of foods to meet nutrient requirements. This amount varies with activity level and energy requirements. For more information, visit: http://www.mypyramid.gov/pyramid/discretionary_calories.html
High intake of "added" sugars in contrast to sugar "naturally" occurring in foods such as fruits and milk, is associated with the rise in obesity and increased risks for high blood pressure, high triglyceride levels and other risk factors for disease and stroke. To read the complete journal article (Circulation. 2009;120:1011-1020) go to: http://circ.ahajournals.org/cgi/content/full/120/11/1011
Rather than consuming high sugar foods, take advantage of the concentrated sweetness of sugar. Add sugar sparingly as a flavor-enhancer to nutrient-rich foods such as whole grain cereals. When you do consume a sugary food, choose a smaller portion and eat slowly to really savor the flavor.
Want more information?
- American Heart Association recipes lower in added sugar:
http://www.deliciousdecisions.org - Try this activity, "The Pleasure of a Kiss," the next time you eat a sugary food: http://www.uwyo.edu/wintherockies_edur/WIN%20Kids%20Lessons/VBM/VBM_Handout_2.pdf
E - at healthy fats.
Researchers are learning the type of fat we eat may be as important, maybe more so, than the amount.
The American Heart Association has launched the “Face the Fats” campaign to help consumers minimize trans fats and saturated fats in their diets and to replace them with healthier oils higher in unsaturated fats.
According to a press release on the American Heart Association’s Web site:
http://facethefats.org/downloadable/heart/1176156985292aha_pressrelease_040907%20_2_.pdf
The American Heart Association’s campaign helps break down complex fat information, focusing initially on the bad fats and healthier alternatives. It’s important for consumers to eat all fats in moderation, and eat foods with the “bad” fats as treats only – once in a while – rather than often.
- BAD fats: Trans and saturated fats
- Trans fat is found in many foods, but especially in commercial baked goods (doughnuts, pastries, muffins, cakes, pie crusts, biscuits and cookies), fried foods (French fries, fried chicken, breaded chicken nuggets and breaded fish), snack foods (crackers), and other foods made with partially hydrogenated vegetable oils, vegetable shortening, or hard margarine. (Soft margarines typically do not contain trans fat.)
- Saturated fat occurs naturally in many foods. The saturated fat we eat comes primarily from animal sources, including beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese, and other dairy products made from whole or reduced-fat (2 percent) milk. These foods also contain cholesterol. Some plant foods, such as palm oil, palm kernel oil and coconut oil, also contain saturated fat.
- BETTER fats: Monounsaturated and polyunsaturated fats
- Major sources of monounsaturated fat include olive oil, canola oil, peanut oil, avocados, and many nuts and seeds.
Want more information?
- Visit the American Heart Association's Fact the Fats at: www.americanheart.org/FaceTheFats
W - atch your "Super Food" calories.
Every week, there seems to be a new "super food" recommendation. While the nutrients, antioxidants, etc. may increase, so can calories if you ADD foods vs. SUBSTITUTE them for other foods! It just takes 100 extra calories a day to gain about 10 pounds a year.
Whenever you add more calories, without amping up your physical activity, consider what dietary tradeoffs you'll make. Trying a new juice? Send it in as a sub for your regular juice at breakfast some of the time. Adding a different whole grain? Cut back on the amount of another grain.
Y - our friends are good for your health.
It's not just nice to have friends, it can be essential to your health.
- A 2008 study by the Harvard School of Public Health found strong social ties could help protect against memory loss: ajph.aphapublications.org/cgi/content/abstract/AJPH.2007.113654v1
- An Australian study found older people with the strongest social networks of friends and confidants were 22 percent less likely to die during the 10-year study. http://jech.bmj.com/content/59/7/574.abstract
When is the last time you've called or gotten together with a friend? Adding "friend time" to your appointment calendar may be as important as scheduling regular appointments with healthcare providers. A 140 character "tweet" doesn't count.
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| Source: National Cancer Institute |
E - at whole grains.
Eating foods rich in fiber, such as whole grains, as part of a healthy diet, provides several health benefits. These include: reducing the risk of coronary heart disease, reducing the incidence of constipation, and helping with weight management. MyPyramid.gov recommends half your grains should be whole grains.
Want more information?- Check the Whole Grains Council Website for recipes and resources: www.wholegrainscouncil.org
When you look at your lunch and dinner meals, do you see an amount of fruits and veggies equal to about half your plate? Did you have a fruit or veggie for breakfast? And maybe include one as part of a snack?
Most of us know we should eat more fruits and veggies; most of us don’t eat enough.
Want more information? For recipes, tips, storage advice and more, check:
R - member the importance of sleep.
According to the 2009 “Sleep in America” poll by the National Sleep Foundation (NSF):
- The number of people reporting sleep problems has increased 13% since 2001. In the past eight years, the number of Americans who sleep less than six hours a night jumped from 13% to 20%, and those who reported sleeping eight hours or more dropped from 38% to 28%.
- Lack of sleep is creating a major public safety problem as well as drowsy driving. The 2009 poll finds that more than one-half of adults (54%) – potentially 110 million licensed drivers– have driven when drowsy at least once in the past year. Nearly one-third of drivers polled (28%) say that they have nodded off or fallen asleep while driving a vehicle.
Want more information?
- For tips on scoring sufficient sleep, check: www.sleepfoundation.org
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