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Obesity is an ever growing problem in the United States; and now more and more children are becoming overweight. Maintaining a healthy weight is very important, not only for physical and emotional well being, but also to reduce the risk of developing serious diseases. Type 2 diabetes, hypertension (high blood pressure), stroke and some forms of cancer can all be associated with being significantly overweight.
Over the years many factors have contributed to individuals becoming overweight; mainly eating out more, large portion sizes, and lack of exercise. Here are some tips to help determine what foods are good to eat, what portion sizes are appropriate, and how to establish good eating habits to maintain a healthy diet and lifestyle.
The Food Groups:
There are six different food groups. A new food pyramid has been developed to outline the amount of each group an individual should consume in a day.
1. Grains--There are two types of grains: whole and refined. Whole grains are coarser, but contain more vitamins, fiber and iron. Examples include: brown rice, bulgur, oatmeal, whole grain bread, and popcorn. Refined grains are processed and much of the nutrient content is removed. This includes foods such as cornmeal, tortillas, crackers and pastas. If the word enriched appears on the label, the grain has been refined, but certain B vitamins and iron have been added back in.
Why eat grains? The fiber and vitamins found in whole grains aid in gastrointestinal health and protect the body from cancer.
How much to eat? One serving of grains consists of 1 slice of bread, 1 cup dry cereal, or ½ cup of cooked rice, pasta or oatmeal. Try to eat at least 6 servings per day.
2. Vegetables--Vegetables are divided into five subgroups:
Dark green - broccoli, romaine lettuce, spinach
Orange - carrots, acorn and butternut squash, pumpkin w Dry beans and peas - beans, soy, black-eyed peas
Starchy - corn, green peas, potatoes
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Other - green beans, artichokes, mushrooms, okra
3. Fruits--This group consists of any fruit or 100% fruit juice. Stay away from fruit juices that aren't 100% fruit juice since they are high in processed sugars.
Why eat fruits and veggies? The health benefits of fruits and vegetables are abundant! Not only do they help ward off many diseases, but they are naturally low in fat, sodium, and calories. They also contain no cholesterol.
How much to eat? On average, adults need 2-3 servings each of fruits and veggies per day. One serving consists of 1 cup of raw, cooked, frozen, or canned veggies, 1 (8 oz.) cup of vegetable juice, or 2 cups of raw leafy veggies, and 1 cup fresh fruit or fruit juice, and ½ cup dried fruit.
4. Milk, Yogurt and Cheese--This group contains milk, cheese, yogurt, ice cream, and pudding that have retained their calcium content. Products such as cream cheese or butter are not included. It is best to select low-fat or fat-free products. Not only does it add extra calories, but extra fat tends to raise cholesterol levels, especially LDL, the "bad" cholesterol.
Why do we need milk? Milk contains calcium, potassium, and vitamins. The calcium in milk helps build and strengthen bones, reducing the risk of osteoporosis. Potassium helps maintain blood pressure; and products fortified with vitamin D help our bodies absorb and use the calcium better.
How many servings per day? Adults should have 3 servings of milk per day. One serving equals 1 cup of milk or yogurt, 1 ½ oz. of natural cheese, or 2 oz. processed cheese. About one slice of cheese = 1 oz.
5. Meat & Beans--This includes all red meat, poultry, pork, fish, eggs, nuts, dry beans, seeds, etc. Again, it is important to choose more lean, low-fat meats. Check meat labels for 97% lean stickers, choose skinless chicken since the skin adds to the fat content, and eat egg whites, not yolks, because they contain no cholesterol. Watch out for processed meats like sausage or ham, they will tend to have more sodium which could raise blood pressure.
Why eat meat, beans, nuts or fish? This
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group is an excellent source of protein, vitamins, and omega-3 fatty acids. The omega-3 fatty acids, found in fish, help lower or maintain healthy cholesterol levels and decrease the risk of heart attack or stroke.
How much to eat? Try to eat 5-6 ounce equivalents per day. In general, 1 oz. of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ oz. of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group. For example, one small hamburger = 3 ounce equivalents.
6. Oils--Some fat is good in the diet, however too much will raise cholesterol levels and increase your risk of heart attack and stroke. The daily recommended amount is 5-7 teaspoons, which most of us consume in the foods we eat. Stay away from saturated and trans fats (they stay solid at room temp) as they will raise "bad" cholesterol levels. Canola, peanut, sesame oils are better choices.
What Causes Us to Overeat?
Larger package sizes--Tip: Package the one large bag/box into small individual bags with one or two servings in them. Although this takes some extra time, it avoids overeating and endless snacking.
Larger servings in restaurants--Tip: When the plate of food arrives, immediately divide everything in half (or even thirds). Eat half and take the other half home for another meal.
Larger dishes at home--Tip: Try to keep in mind serving sizes and eat well balanced meals.
How to Stay Fit
Exercise is very important and should be part of your daily routine. It decreases blood pressure, promotes heart health, healthy weight, and just makes us feel better. Try to get out and exercise 3 times a week for at least 30 minutes.
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