Remember When Mom Knew Best
By TOMMY SIMMONS
“Eating healthfully is one of the most important things women can do to achieve and maintain good health,” Beth Reames, LSU AgCenter nutritionist, said in a news release promoting National Women’s Health Week, which kicks off Sunday on Mother’s Day.
She’s right, of course, but sometimes, as we get older, busier and a bit more fatigued, we forget our mothers’ admonitions to eat balanced meals. Instead of a plate of two or three vegetables, a little meat, slice of bread or a roll and some fruit, we grab a sandwich and chips or hamburger and fries. In place of the cold glass of milk, which our “Ozzie and Harriet-era” moms urged us to drink three times a day, we wash down our meals eaten on the run with diet sodas.
It’s small wonder that by middle age, women are taking a look at their bodies and saying, “It’s time to lose a few pounds and get in shape.”
“Even if you’ve not eaten nutritiously in the past, you can make changes in your diet that will help you have more energy and lower your risk of disease,” Reames noted.
Her advice is simple: Get back to eating the way you know you should. Eat fruits, vegetables, whole-grain breads and cereals, lean meats, beans, eggs and low-fat dairy products. Think about what you are eating and serve yourself smaller portions of what you do choose to eat.
Reames did note one problem that middle-age women primarily, but middle-age men, too, must deal with as they adjust their diets and eat more vegetables and fruits. The challenge is how to minimize bone mass loss.
Many adults think “milk is for kids,” Reames said. This statement overlooks the fact that strong bones and teeth are important for everyone, she said.
“Some nutrition experts estimate that just one in 25 women older than 60 consumes enough calcium. Milk and yogurt are convenient, easy-to-consume, inexpensive sources of calcium and protein that promote healthy bones and teeth,” Reames added.
Three dairy servings a day can supply about 900 milligrams of calcium. Adult women need 1,000 to 1,200 milligrams daily to keep bones strong. In addition to dairy products, good sources of calcium are calcium-fortified cereals, juices and soy drinks, tofu made with calcium sulfate, canned salmon and sardines, and leafy, dark green vegetables.
The Southeast United Dairy Industry Association identifies five “Fountain of Youth” foods that can help people of all ages achieve healthier diets. Linda Greco, a registered dietitian and dairy industry spokeswoman, offered suggestions on how to incorporate these five anti-aging food groups into your daily diet:
1. Dairy: Implementing a regular fitness program that includes weight-bearing exercises and eating or drinking three servings of dairy a day are the best ways to avoid the risk of osteoporosis or bone loss as you age. Within the next few months, Greco said in a May 1 interview in Baton Rouge, the FDA will approve the labeling of foods identified as osteoporosis-fighting. This new label will help consumers pick out the foods they need to eat to prevent excessive bone loss.
2. Fruits and vegetables: Foods high in antioxidants – berries, broccoli, tomatoes, cantaloupes and more – may help prevent the aging process and protect against certain diseases. Greco pointed to studies suggesting that certain antioxidants, vitamin C, vitamin E, selenium and vitamin A, nourish and protect skin to extend its youthful appearance.
3. Whole grains: The natural antioxidants and fiber found in whole grains, such as oats, barley, brown rice, wild rice and whole wheat, improve heart function, Greco noted, and can decrease the risk of diabetes by 6 percent. However, she explained, refined grains such as white rice are stripped of most nutrients and do not provide the same benefits as whole grains.
4. Fish: The American Heart Association reports that eating fish, such as salmon and tuna, at least twice a week reduces the incidence of stroke and improves heart function. Fish contains protein and omega-3 fatty acids, which are considered vital for heart health.
5. Vitamin E foods: Foods rich in vitamin E – nuts, seeds and fortified cereals – might help prevent dementia, Greco said. A study by the Journal of the American Medical Association revealed that eating such foods had better brain-boosting results than taking vitamin E supplements.
ON THE INTERNET:
For more information and tips on health-related topics:http:// www.lsuagcenter.com.
http://www.MyPyramid.gov.
http://www.southeastdairy.org.
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