Informed food choices for better health

  • Published
  • By Deborah Thornton, RN
  • Eglin Civilian Health Promotion Service
EGLIN AIR FORCE BASE, Fla. --  March is National Nutrition Month. This campaign was created by the American Dietetic Association to focus attention on the importance of making informed food choices and developing sound eating habits. 

Eating well can help reduce the risk of chronic diseases such as hypertension, diabetes ancer and obesity. For those who have been diagnosed or have a family history of health problems, it is never too late to improve your health through healthy eating. Many studies show that food in the right balance and amounts can be healing to the body by lowering cholesterol levels which can lead to heart disease, lowering blood sugar which may lead to diabetes, and increasing our immune systems to fight off disease. 

Nutrition means eating a variety of foods in the right amounts so your body will get the nutrients needed to work properly. Being aware of what to look for in the foods you eat is the key to planning and maintaining good nutrition. Different foods provide different kinds of nutrients. Basic nutrients include proteins, carbohydrates, fats, vitamins, minerals and water. 

Proteins (lean meats, eggs, beans, nuts) help build a strong immune system along with many other benefits. Beans can be incorporated into at least three meals a week, and may be used instead of meat as a great source of protein. Almonds are high in protein and are a healthy snack that will help you to feel full and keep blood sugar levels regulated. 

Carbohydrates (starches, sugar, whole grains) give your body energy. High quality carbohydrates should come from natural sources such as fruits, vegetables and whole grains rather than fructose and other processed sugars commonly found in cookies, candy, or sweetened cereals. 

Fats (oils found in foods) provide essential fatty acids and extra energy. Good sources include small amounts of olive and canola oils, walnuts, almonds, flax seed, and fish. A healthy balance of fat intake includes using monounsaturated fats (peanut oil, canola oil, olive oil) along with omega 3 fatty acids found in fish and walnuts. Eating too many saturated fats and sugars can lead to excess weight gain and chronic disease. Most saturated fat comes from animal products. 

Vitamins and minerals (found in fruits, vegetables, lean meats, and whole grains) enhance cell function, regulate body processes, and build a strong immune system.
Water gives cells shape and acts as a medium to enable critical body processes. Good hydration is necessary in keeping the body functioning properly. 

Processed foods such as potato chips, soda, and packaged foods are sometimes referred to as empty calories. They lose much of their vitamins and nutritional value during the manufacturing process and often have less healthy ingredients added such as trans fat and corn syrup. Trans fat can be identified by looking for "partially hydrogenated" oils in the list of ingredients of the foods you purchase. Replace these with fresh foods. Including fruits, vegetables, whole grains, and lean proteins in every meal will help insure essential nutrients are absorbed. 

Here are some tips for good nutrition:
· Eat smaller meals with vegetables on half the plate and smaller meat and starch servings. Include at least one serving of fruit and vegetables with every meal. 

· Drink more water between meals. Try snacking on vegetables or a handful of nuts, and fresh fruit or canned fruit in natural juice for something sweet. 

· Reduce the intake of deep fried foods and trans fats found in processed foods and baked goods. 

· Read food labels and reduce the amount of added sugar, corn syrup and salt in your diet. Season food with herbs and spices. 

· Make sure to get enough fiber in your diet. Fiber is found in fruits, vegetables, nuts, and whole grains. It is recommended that our fiber intake should be 20-28 g per day. Most Americans consume about 10 g per day. Most processed foods contain very little, if any, fiber. 

· Keep a food journal. Write down each food you eat and when you eat it in a small notebook. This will help keep track of the amounts of food you are eating daily, along with the nutritional values, calories, and fiber content. That knowledge will make it easier to choose nutritious foods that are filling and taste good too.

Good nutritional habits don't have to be boring or complicated. Be creative with meals, use the tips provided, and find out what works for you. Your body will thank you for many years to come!