· One serving or fruit could be one apple, orange or banana, or half a cup of 100 % fruit juice.
· One serving of vegetables could be half a cup of fresh, frozen or canned vegetables or one cup of raw leafy vegetables or salad.
· One serving of grains could be one slice of whole wheat bread, half a bagel, pita or tortilla. Or it could be three quarters of a cup of hot cereal or one ounce of cold cereal. It could also be half a cup of cooked pasta, couscous, rice, bulgur or quinoa.
· One serving of milk or fortified soy beverage is one cup. One serving of cheese is one-and-a-half ounces, while one serving of yogurt is three-quarters of a cup.
· One serving of cooked fish, shellfish, poultry or lean meat is two-and-a-half ounces. For meat alternatives, one serving is three-quarters of a cup or 150 grams (3/4 of a cup) of tofu or legumes, two eggs, two tablespoons of natural almond butter, or one-quarter cup of shelled nuts or seeds.
Researchers have known for a long time that vegetables and fruits are full of things that are vital to health, like fiber, vitamin C and E and other antioxidants. Today, new research is revealing that there are even more good things hidden inside apples and green beans.
Phytochemicals are chemicals produced by plants. These chemicals contain compounds that may protect against disease, especially cancer, and possibly osteoporosis and eye disease.
The Brightest and most colorful vegetables and fruits – the dark green, orange, yellow and red ones – are packed with both essential vitamins and minerals and disease-fighting phytochemicals. Soy products, beans and lentils, too, are full of phytochemicals – so remember to include them. And don’t be afraid of flavoring your foods with herbs, spices and citrus peels to get extra nutrients.
You probably know that eating too much sodium (salt) can raise blood pressure, which can lead to heart disease. But recent research reveals that the effects of high blood pressure are even more wide-ranging.
Researchers now know that high blood pressure can also speed up the body’s loss of calcium, which could lead to osteoporosis (thinning of the bones that make them more likely to break).High blood pressure is also considered a “risk factor” for diabetes and kidney disease, which means you are more likely to develop these diseases.
You should limit your intake of sodium to no more than 2300 mgs per day (that’s about one teaspoon of salt) from all your foods. You should consume even less sodium if you have high blood pressure, osteoporosis, kidney disease or diabetes.
The best way to control your sodium intake is to eat fresh vegetables and fruits more often and prepare your own food. Try not to rely on frozen dinners or canned soup, meat or vegetables, because most contain a lot of extra salt. If you do buy these foods, look for labels that say “no salt added” or “low sodium.” But watch out for labels that say “reduced sodium” or “less salt,” because the food may still have a lot of salt.
· Do not add salt whey you cook
· When you are eating out, ask the cook to hold the salt. · Take the saltshaker off the dining table.
· Substitute other seasonings for salt, such as herbs, dry mustard,
spices, lemon juice, ginger or garlic.
· Choose fresh food as often as possible
· Avoid frozen dinners.
· Rinse canned foods, such as salmon, tuna fish and beans, under
water to remove the salt.
· Avoid “instant” foods, including instant soups, oatmeal,
pancakes and waffles.
· Avoid processed cheese.
· Avoid meats that have been processed, cured, or smoked.
These include sausages, hot dogs, ham, bacon, pepperoni or
smoked fish.
· Limit snack foods, such as salted crackers, chips, popcorn and
salty nuts.
Organic food started as just vegetables and fruits. Today, however, organic food includes milk, cheese, meat, poultry and grains for bread and cereal and other products.
Organic farmers choose to produce their food without using chemical pesticides or fertilizers, hormones or antibiotics – which means organic foods may be more environmentally friendly than non –organic foods. However, scientists are just beginning to test whether organic foods are actually more nutritious than non-organic foods, and they have not come to any final conclusions yet.
So it’s really up to you. The most important thing is that you eat vegetables and fruits more often – whether they are organic or not.If you do decide to buy organic food always check for a “certified organic” mark on food labels and try to buy locally grown produce whenever possible. And remember to wash all vegetables and fruit carefully.
Vitamins and minerals are important for good health at any age. But some become even more important as you get older – particularly vitamins B6, B 12, C and D, as well as folate, calcium and magnesium.
You can get enough of most of these vitamins and minerals by eating the foods recommended in Canada’s Food Guide and American’s Food Guide. For some vitamins and minerals, however, you may need to take a good multivitamin/mineral supplement or eat fortified foods (foods with added vitamins and minerals).
Remember, however, that a supplement is intended to add to what you eat, not to replace healthy eating.Remember, too, that it’s easy to get carried away with the latest fad. New research comes out practically every day on the benefits of different vitamins, minerals and other supplements, and you may be feeling overwhelmed by ads on TV and in newspapers telling you about the latest miracle.
Before jumping on the latest bandwagon, consult with your doctor or a dietitian.Heart disease is currently Canada’s number one killer. Statistics Canada reports that a shocking 80 percent of Canadians between the ages of 20 and 59 have at least one major risk factor for heart disease. Eleven percent have three or more major risk factors. These risk factors include high blood pressure, high cholesterol, obesity, Type 2 diabetes and smoking.
Drugs and surgery alone won’t solve the problem. If you already have heart disease or you want to avoid it in the future, it is very important that you eat healthy foods and stay physically active, so that you maintain a healthy weight. And of course give up smoking.
You do not, however, have to give up all the foods you love. Instead, aim for variety and moderation – a little bit of pretty much everything – and, for a healthier heart:
Saturated and trans fats are unhealthy fats. They can be particularly risky for anyone with heart disease or at danger of heart disease because they may raise cholesterol levels.
Saturated fats are mostly found in food that comes from animals, such as fats red meat and whole milk. Trans fats come mostly from vegetable oils that have been made solid through a process called hydrogenation, such as hard margarine. Trans fats are also found in many commercial baked goods, crackers and snacks.
Healthy fats are monounsaturated and polyunsaturated fats. They are found in a variety of foods, including oily or fatty fish, canola and soybean oil, ground flaxseed and nuts. Healthy fats can actually reduce your cholesterol levels and your risk for heart disease and stroke. Remember, however, that all fats- even the healthy ones – are high in calories.
Eating high-fiber foods can help lower blood cholesterol levels and control blood sugar levels. It may also help with weight control by making you feel full for longer.
Good sources of fiber include:· Whole grain breads, pastas and cereals · Brown rice
· Vegetables and fruits
Sodium (salt) can raise blood pressure. Limit your intake of sodium to no more than 2300 mgs (or about one teaspoon of salt) per day from all your food. Use even less if you also have high blood pressure, kidney disease, osteoporosis or diabetes.
Sugars are carbohydrates that can affect your blood sugar levels, your weight and the fats (triglycerides) found in your blood. You should limit the amount of sugar you eat to about six to 10 teaspoons per day, and even less if you have high triglycerides or diabetes.
Cholesterol is a natural waxy substance found in many foods, especially meats, poultry, seafood and dairy products. Inside your bloodstream, you have carriers – called lipoproteins – that transport cholesterol around your body.
High-density lipoprotein (HDL) is “good” cholesterol. HDL carries cholesterol from your tissues to the liver. Low-density lipoprotein (LDL) carries cholesterol from the liver to other tissues. It is called “bad” cholesterol because high levels of LDL can increase the risk of heart disease and stroke.
If you have high LDL cholesterol, or want to avoid getting it, you need to stop smoking, maintain a healthy weight, stay physically active, and;
Decrease saturated fats
To reduce your cholesterol, reduce all fats, but especially avoid saturated and trans fats. Saturated fat increases your LDL (or “bad”) cholesterol level more than anything else.
Limit your intake of whole eggs to no more than four per week -2 per week if you have high cholesterol, and reduce or cut out organ meats, such as liver and kidneys.
Increase fiber
The fiber found in legumes, whole grains, vegetables and fruits can “trap” the cholesterol in your blood and eliminate if from your body.
A Healthy Plate
For a heart-healthy, low cholesterol meal (perfect for anyone with diabetes, too), cook with little or no fat and fill your plate with:
· one quarter whole grain products, such as whole wheat pasta or brown rice, or a starch (potatoes or corn), and
· one quarter meat, poultry, fish, tofu or legumes.
Increase Omega 3 fatty acids
Omega 3 fatty acids can help lower triglycerides. Good sources of omega 3 fatty acids include:
· oily or fatty fish, such as salmon, anchovies and herring · walnuts and ground flaxseeds
· canola and soybean oil, and
· foods fortified with omega 3, such as eggs, yogurt and soy
Eat more nuts
Nuts are a great source of healthy fats as well as vitamins and minerals. Try to eat about one quarter of a cup of unroasted, unsalted pecans, peanuts, walnuts or almonds five or more days a week.
Increase phytosterols
Phytosterols are natural plant substances that can help reduce LDL cholesterol. Phytosterols can be found in:
· tofu and soy products (including tempeh, soy beverages, veggie burgers and veggie dogs)
· legumes (such as dried peas,, beans and lentils)
· sunflower and sesame seeds*, and
· most vegetables and fruits.
Avoid alcohol
If your triglyceride levels are high, talk to our doctor about how much alcohol is safe for you to drink.
Two numbers show blood pressure. If your blood pressure is 125 over 80, for example, the higher number (125) is the pressure when your heart beats. It is called the systolic pressure. The lower number (80) is the pressure when your heart relaxes between beats. It is called the diastolic pressure.
· You have normal blood pressure if the higher number is below 130 and the lower number is below 85.
· Your blood pressure is high normal if it is between 130 over 85 and 139 over 89.You should see your doctor every year to have it re-checked.
· You have high blood pressure (also called hypertension) if it is 140 over 90 or higher.
Many people with high blood pressure can bring their blood pressure down by changing their eating and drinking habits and by adding more physical activity, while others require medication.
However, medication alone is not enough. Even if you are placed on blood pressure pills, you must still eat a healthy nutrition.If you know you have high blood pressure or you want to prevent it, follow the advice provided earlier in this chapter for people with heart disease, especially the advice about following Canada’s Food Guide and American’s Food Guide, and:
· Stay physically active · Maintain a healthy weight · Do not smoke, and
· Limit alcohol.
In addition, you should:
Cut back on salt
For people with high blood pressure, medical experts recommend 1500 to 2300 mgs of sodium per day – or about one teaspoon of salt – from all your foods.
Avoid grapefruit, grapefruit juice, pomelos and Seville oranges
If you are taking medication for high blood pressure, these fruits can affect how your body absorbs the drug and how effective it is. You should avoid them completely.
Diabetes occurs when the body is not able to make or use insulin properly. Insulin is a hormone made by the pancreas that your body needs to control the amount of sugar (also called glucose) in your blood. With Type 2 diabetes, the pancreas produces insulin but the body is unable to use it. In Type 1 diabetes, the pancreas makes little or no insulin.
If your blood sugar is too high over long periods – which mean you have diabetes – you are two to four times more likely to develop heart disease. You are also more likely to go blind, develop kidney disease, lose an arm or leg or suffer from erectile dysfunction (impotence). Diabetes also increases your risk of developing periodontal (gum) disease, which can make controlling your blood sugar levels even more difficult.
Are you at risk of Type 2 diabetes?The risk of developing diabetes increases over age 40. Talk to your doctor about diabetes if you:
· Are overweight, particularly if you carry most of the weight around your middle (you’re an apple shape)
· Are not physically active
· Are of Aboriginal, Hispanic, Asian of African descent
· Have a parent, brother or sister with diabetes
· Had gestational diabetes or gave birth to a baby that weighed more than nine pounds, or
· Have high cholesterol, high blood pressure or heart disease.
Remember that, even with these risk factors, studies show that you can reduce your risk for developing diabetes by one half simply by being active two-and-a-half hours a week and losing five to 10 percent of your total body weight. That’s just 10 to 20 pounds if you currently weigh 200 pounds.
Remember, too, that many people with diabetes have no symptoms. It’s very important that you have your blood sugar levels checked by a doctor once every year.
To help prevent diabetes follow Canada’s Food Guide and American’s Food Guide and be physically active.While there is no cure for diabetes once you have it, the harmful effects can be prevented or delayed by:
· Seeing a registered dietitian and following her/his eating advice which is specifically designed for you
· Following the advice provided earlier in this chapter for people with heart disease and high cholesterol
· Avoiding saturated and trans fats
· Eating more fiber to help control blood sugar levels
· Staying physically active
· Keeping your gums healthy.
Eat regularly
Eat three meals a day at regular times and space each meal between four and six hours apart.
Choose healthy carbohydrates
Foods that contain carbohydrates turn to sugar in your blood. These include rice, pasta, breads, flat breads like pita, cereals, starchy vegetables (potatoes and corn), fruits and milk, as well as white or brown sugar, honey, molasses and syrup.
Try to choose the carbohydrates that give you the most nutrition, such as whole grain breads and cereals, vegetables and fruit, and low-fat dairy products.
Limit or avoid refined starches and concentrated sweets, such as pop, candy and icing. And choose packaged foods with the smallest amount of added sugar (you must read the labels!).Sugar can be found under many words on labels. Words that end in “ose” are sugars, including sucrose, glucose and fructose.
Choose healthy sugar replacements
Manufacturers use sugar alcohols to sweeten foods labeled “sugar free” or “no sugar added.” Sugar alcohols may be found in cough and cold syrups and other medications, such as antacids.
Some artificial sweeteners increase blood glucose levels. Sweeteners that do not increase blood glucose levels – if taken in moderation – include aspartame, saccharin, sucralose and cyclamate.
Talk to your dietitian about how to fit sugars and sweeteners into your daily diet.Drink water instead of fruit juice
Even unsweetened fruit juices will raise your blood glucose. Limit fruit juice to a half cup at a time. Stick with water the rest of the time. (If you don’t like plain water, try it with a lemon wedge.)
Antioxidants – such as vitamins C and E – may help to prevent some cancers by blocking some of the damage caused by free radicals, which are created when your body transforms food into energy.
Phytochemicals are chemicals produced by plants that contain compounds researchers now think may protect against disease, especially cancer.
What should I eat if I am overweight?