Healthy eating for the new year

Irene Shonle

1/19/2006 - The top of the list on many people’s New Year’s resolutions includes eating more healthfully, or losing weight. While I am not a nutritionist, there are many excellent resources through Cooperative Extension and the U.S. Department of Agriculture (USDA) that will help make your eating goals easier to achieve (see the Extension website www.coopext.colostate.edu/gilpin). Remember, when it comes to eating more healthfully, making moderate changes may prove to be more beneficial for long-term success.

  The following tips are compiled from information written by Pat Kendall, Ph.D., R.D., Colorado State University professor and Cooperative Extension specialist.

  Fruits and vegetables: Most people are well aware that fruits and vegetables are among the healthiest foods available, but it bears repeating. Fruits and vegetables provide vitamins, minerals and fiber essential for the normal, everyday functioning of the human body. They also are rich in phytochemicals and antioxidants, which may help lower the risk for some cancers, heart disease and other chronic health problems. Adults are advised to consume around 2 cups of fruits and 2 1/2 cups of vegetables each day for optimal health.

  Whole grains: Last year, as part of the 2005 Dietary Guidelines for Americans, the USDA recommended that Americans make half their grains whole. By that, the USDA means Americans should eat at least three ounce-equivalent servings of whole-grain cereals, breads, crackers, rice or pasta each day. The reasoning? Like fruits and vegetables, whole grains are packed with fiber, vitamins, minerals, antioxidants and phytochemicals. Further, consuming a diet rich in whole grains has been associated with reducing one's risk for metabolic syndrome, type 2 diabetes and heart disease.

  Fish: Diets high in fish, especially cold-water fish like salmon, herring, mackerel and whitefish, have been linked to a reduced risk for heart disease, stroke and some cancers. The high amounts of omega-3 fatty acids found in fish are believed to be the reason. To realize the health benefits fish offers, the American Dietetic Association recommends eating fish two to three times per week.

  Nuts: Nuts are packed with several important vitamins and minerals such as vitamin E, calcium, magnesium, phosphorus, copper and zinc. In addition, nuts contain monounsaturated and polyunsaturated fats, which are considered healthier for your body than the saturated fat and trans fat commonly found in cookies and chips. Walnuts, in particular, are rich in omega-3 fatty acids, which, like the omega-3 fatty acids found in cold water fish, may help ward off certain chronic diseases. Because nuts are also high in calories, they do need to be eaten in moderation. A small handful of nuts eaten four to five times per week is all you need.

  Calcium rich foods: Calcium has long been known to help prevent osteoporosis, the bone-crippling disease, and recent research indicates that it may help reduce the risk for colon cancer and high blood pressure. Most health professionals recommend people look first to food for their calcium because food sources of calcium tend to supply other nutrients such as phosphorus, vitamin D and lactose, which help the body absorb and use calcium. Adults are advised to drink or eat the equivalent of 3 cups of low-fat dairy products daily to help meet their calcium requirements.

  If you are trying to lose weight, follow a sensible eating plan. Don't succumb to the latest diet miracle plan. There is nothing magical about weight control. A good plan to start with is MyPyramid. This can be found at www.MyPyramid.gov. By typing in your age and selecting your gender and level of physical activity, you are provided with a semi-customized eating plan. To make this a weight loss plan, cut calories by 250 to 300 per day by trimming an ounce or half-cup from each of the main food categories and keeping fatty sauces, spreads and toppings to a minimum.

  Set realistic goals. Don't set yourself up for failure. Break your efforts into manageable steps. Concentrate on changing habits rather than on reducing pounds.

  Get a move on. Don't live by food alone. Only 20 percent of all Americans get enough exercise to improve health and maintain healthy weight. The MyPyramid plan recommends that adults engage in at least 60 minutes of moderate to vigorous activity each day to maintain a healthy weight. The more energy you burn through exercise, the more fat you'll liberate. Plus, you feel better when you're active.

  Expect slow progress. Don't lose patience. The safest and longest-lasting weight loss is achieved gradually, at the rate of 1 pound to 11/2 pounds per week. Gradual weight loss allows your body to adjust physically and mentally to the new you. For more tips on weight management, ask the Extension office for the fact sheet 9.368, "Weight Management: It's All About You.”

  The CSU Cooperative Extension office in Gilpin County is located at the Exhibit Barn, 230 Norton Drive, Golden CO 80403 (right next to the Gilpin Community Center). Web site: www.coopext.colostate.edu/gilpin, phone: 303-582-9106, email: irene.shonle@colostate.edu

  Colorado State University Cooperative Extension provides unbiased, research-based information about, horticulture, natural resources, and 4-H youth development. As part of a nation-wide system, Cooperative Extension brings the research and resources of the University to the community.