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(HealthNewsDigest.com) – Eating well isn’t really that hard. It is applying commonsense to food decisions. In fact, good eating advice has remained the same for centuries. “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” (Hippocrates) Let’s look at some commonsense eating advice for 2012.
Here are a few fast fat facts. Did you know that cholesterol levels change with the season and are often higher in the winter? That is why you need a few blood tests to determine your actual cholesterol level.
Did you know that eating eggs doesn’t raise cholesterol? An egg is low in fat, high in protein and today’s egg contains 186 milligrams of cholesterol, down from 213 milligrams a decade ago. Why you are wondering? It may be the newer feeds or breeding techniques farmers are using or it may be that our current analytical system for measuring cholesterol is more accurate than it was a decade ago.
You should avoid trans fat and lower your intake of saturated (animal) fats. Saturated fats anger your immune system and add to inflammation in the body which stiffens blood vessels.
Connect with carbs the right way. Carbs are not bad, it’s how much carb and the kind we eat that needs adjustment. A portion of pasta in Italy averages 3 ounces (315 calories). A typical portion in the US equals 6 ounces (630 calories).
We eat far too much sugar in the US. We need to switch from sweetened, refined carbs to whole grains. Aim for at least 3 servings a day. I bet you didn’t know that oatmeal cookies, graham crackers and popcorn are whole grains?
Exercise is excellent medicine. Your health and lifespan depend on both your genes and your lifestyle. But did you know that the ratio is 1/3 genes and 2/3s lifestyle? This puts you in control to stay healthy.
Regular exercise can preserve muscle mass as you age and help your bones stay strong. Exercise also helps to prevent dementia and makes your meds more effective. Keep moving – aim for a minimum of 150 minutes a week which is only 20 minutes a day. More is even better. You don’t need to run marathons to get the benefit, a walk at lunch or dancing on Saturday night counts, too.
Diets may come and go but one thing remains the same — calories count. Eat too many and you will gain weight. Eat less and you will lose.
Did you know that eating calories at night does not cause you to gain weight? Eating too many calories throughout the day is the culprit not the time of day you eat them.
Eat whole foods instead of drinking juices. Eating an apple takes time, provides fiber, and the satisfaction of chewing. Drinking apple juice will not provide the same feeling of fullness. Research has shown that we process liquid calories differently. Calories in fruit juice, soda and alcohol drinks add up quickly and we often eat more in addition to drinking the liquid calories.
Handle salt sensibly. As we age we develop a greater sensitivity to sodium. This may be one reason blood pressure rises as we get older. Eating too much salt also makes your body lose calcium, contributing to osteoporosis (adult bone thinning). Eating less salt and treating high blood pressure not only protects against heart disease but it may help prevent dementia.
Some foods and medications don’t mix. Pine nuts and cashews are high in vitamin K and can interfere with anticoagulant drugs like Coumadin (warfarin).
Grapefruit juice can enhance the activity of cholesterol-lowering drugs. Milk can interfere with the action of some antibiotics. Pomegranate juice can interfere with blood pressure medications, antidepressants, AIDS drugs, and some narcotic pain relievers. Alcohol and some medications can be a dangerous mix. Bottom line – before you take any medication check with your doctor or pharmacist about food and drug interactions.
For 2012, keep it simple. To stay healthy and maintain your weight, exercise regularly and don’t eat a lot. If you do eat a lot, make it broccoli not chocolate cake. Have a healthy New Year.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Complete Food Counter, 4th ed., 2012
The Diabetes Counter, 4th Ed., 2011
The Protein Counter, 3rd Ed., 2011
The Calorie Counter, 5th Ed., 2010
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
Your Complete Food Counter App: YourCompleteFoodCounter
For more information on Jo-Ann and her books, go to: TherNutritionExperts
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