Nutrition
Choose foods that help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Medicines have a big impact on improving blood cholesterol (lipid) levels. Follow your doctor’s advice for taking medications.
Action Step:Take a walk at least 30 minutes a day, five days a week. Lose weight. Weight loss and moderate physical activity raise HDL (good) cholesterol.
© American Institute for Preventive Medicine
Nutrition
Choose healthy and low-calorie foods.
Look at buying healthy, low-calorie foods. When you buy them, the more likely you are to eat them. And when you do not buy foods high in sugar, fat, and empty calories, they are not there to tempt you.
Start with planning.
Plan for meals that will be eaten at home, lunches that need to be packed, and for healthy snacks. Make a shopping list before you go to the store. And shop after you have eaten. If you are hungry, you will be more tempted to buy foods high in fat and/or sugar, such as cakes, cookies, cheese puffs, and other packaged snacks.
Location! location!
For nutrient-dense foods that are lower in calories, shop the perimeter of the store. To fill half your plate with fruits and veggies, start at the produce section. Then choose whole-grain cereals and packaged and canned products low in sodium from middle aisles. Try to avoid the cookie, candy, and chips aisles. Then choose fresh fish, lean meats, and dairy products low in fat. Finish in the freezer section for more fruits, veggies, and fish. Choose items without added sugars, fats, and sauces.
Items to include on a healthy shopping list:
* Skim or 1% milk
* Low or reduced-fat cheeses
* Eggs or egg substitute
* Unprocessed meats, fish, poultry
* Low-sodium or no-salt added canned soups & vegetables
* Whole grain breads and cereals
* Rice crackers
* Low-sodium or unsalted crackers
* Frozen vegetables without added sauces
* Fresh fruits and vegetables
* Unsweetened tea
* Fat-free and reduced-fat salad dressings
* Unsalted nuts and seeds
* Canola and olive oils
Action Step
Remember to compare food labels for calories, fat, sugars, and vitamins and minerals per serving. Use coupons wisely.
© American Institute for Preventive Medicine
HEALTHY EATING
Eating better for your heart doesn’t have to be complicated. In fact, making some small substitutions in your diet each day can add up to better health. It doesn’t require a big investment of time or money to make these changes:
Instead of: Crackers or chips
Try: Unsalted nuts and seeds
Crackers and chips are processed foods with few vitamins and minerals. They’re often loaded with salt, sugar or excess fat.
Nuts and seeds, on the other hand, contain heart healthy unsaturated fats that can improve blood cholesterol levels. They also contain fiber, which can help lower cholesterol and fight constipation. They’re convenient to take on the go and offer a satisfying crunch.
Instead of: White dinner rolls or pasta
Try: Whole grain breads and pasta
White “refined” breads and pastas have much of the natural nutrients stripped out during processing. They usually have little to no fiber. This means they don’t help you feel full and they can cause a drop in blood sugar a short time after they are eaten.
Instead of white pasta and bread, try a whole grain option. Whole wheat pasta, quinoa and brown rice contain fiber, nutrients and even protein that’s great for your heart. Eating whole grains instead of refined grains may lower the risk of heart attack, stroke and obesity.
Instead of: Cheesy pasta or sandwiches
Try: Avocado sliced or spread
Cheese can be eaten in moderation as part of a healthy diet. But many processed cheeses contain saturated fat, salt and artificial ingredients.
Instead of processed cheese, try creamy avocado. Diced avocado pairs well with cherry tomatoes and herbs as a pasta topping. Try ripe avocado on a sandwich in place of sliced cheese. Avocado contains monounsaturated fats, which are heart health superstars. It also has antioxidants to help fight heart disease.
Instead of: Lunch meat sandwiches
Try: Hummus and vegetable wraps
Most deli meats contain a large amount of salt. A diet high in salt can lead to high blood pressure, which increases the risk of heart disease and stroke. They may also contain saturated fat, which may raise the risk of heart problems.
Skip the meat and try a plant-based sandwich that still offers protein without the extra salt and unhealthy fat. Almond butter and peanut butter taste great on whole grain bread. Hummus offers protein and fiber, and pairs well with vegetables on whole grain wrap bread.
Source: American Heart Association
© American Institute for Preventive Medicine
HEALTHY EATING
When it comes to leafy greens, spinach and kale get most of the attention. But leafy greens are so nutritious. Why limit yourself to just two types?
Swiss chard has less bitterness than kale, and offers plenty of important nutrients. Plus, this time of year, swiss chard is plentiful at farmers’ markets or the local grocery store. It can be used like any greens:
* Raw in a salad
* Sautéed or steamed
* Added to pasta and soups
Here’s more about swiss chard’s nutritional benefits:
* Rich in magnesium, potassium, vitamin A, vitamin C, several B vitamins and iron.
* One cup (chopped) contains more than 700 percent of your recommended daily intake of vitamin K, which is needed for bone health and blood clotting.
* Each cup contains only 35 calories and nearly 4 grams of fiber. Talk about a low-calorie and nutritious punch!
Source: USDA Nutrient Database
© American Institute for Preventive Medicine
HEALTHY EATING
Food allergies affect millions of people. With a food allergy, the immune system reacts to the food like it’s an invader. It may cause swelling, trouble breathing, hives and itching.
Nut allergy dangers
Nut allergies can be life-threatening.
A person who is allergic to nuts could have a reaction from being near someone eating nuts. Even a tiny crumb of nuts left on a table could be life-threatening. This is why many schools do not allow nuts in classrooms or lunchrooms.
If you or your family member has a nut allergy, you can still enjoy some nut alternatives. They can be just as delicious – and nutritious – as nuts.
Nut alternatives
Nuts contain plant-based protein, healthy fats and some vitamins and minerals. If you can’t eat nuts, don’t worry. There are other foods with these benefits!
*Legumes:Soybeans, peas, lentils and chickpeas are legumes. They can be roasted as a snack or in salads. Some people are allergic to some types of legumes, however. Be sure to ask about legume allergies before using them for passing dishes or at school.
*Seeds:There are so many kinds to choose from, like sunflower, pumpkin, chia, flax and hemp. They go well with salads, in smoothies or as a snack.
*Avocadoes:Although not a significant source of protein, avocadoes are rich in healthy fats, B vitamins, potassium and magnesium. Avocadoes can go on many foods, from toast to salads to stir-frys.
Nut-Free butter Options
Many nut-free butters make a great sandwich or spread for fruit. They taste a lot like peanut butter but without the peanuts.
Today’s nut-free butters may contain soybeans, sunflower seeds, chickpeas or peas. These can all be healthy alternatives to nuts. Most contain some healthy fats and protein. Check the label for added salt or sugar.
The Bottom Line
Nuts are a healthy choice – and there are allergy-free options available. If you have an allergy to nuts, read all food labels. Look at allergen information and ingredients to stay safe.
© American Institute for Preventive Medicine
HEALTHY EATING
Cruciferous vegetables are among the most well-studied, cancer-fighting foods. This incredible group of vegetables is packed with nutrients that support good health and may prevent cancer growth.
Cruciferous vegetables
The name “cruciferous” comes from the cross-like shape (crucifer) of the four-petaled flowers these plants produce. They include:
* Broccoli
* Cauliflower
* Cabbage
* Brussel sprouts
* Kale
* Collard greens
* Bok choy
Key nutrients
Cruciferous vegetables are nutrient-dense, meaning they provide lots of nutrition in a low amount of calories. Some of their most important nutrients include:
* Vitamins C, E, and K
* Folate
* Carotenoids
* Fiber
* Potassium
* Selenium
* Glucosinolates, which are sulfur-containing compounds that are central to their cancer-fighting benefits.
Cancer-fighting benefits
While more research is needed, cruciferous vegetables may provide these benefits:
* Protect cellular DNA from damage
* Neutralize carcinogens
* Have anti-inflammatory effects
* Inhibit tumor blood vessel formation and metastasis
* Induce tumor cell death
© American Institute for Preventive Medicine
Weight Control
The ratio of weight-to-height is called body mass index (BMI). For adults, BMI is a common tool to classify them as normal (healthy) weight, overweight, or obese. Waist measurement, alone, is another tool.
For children and teens, a BMI-for-age and how this compares to other boys or girls their same age is needed. Why? Boys and girls have different amounts of body fat and the amount and location of body fat children have change with age. A child’s BMI-for-age is plotted on a growth chart to give a percentile. This percentile defines a child’s weight status.
You can find out your child’s BMI-for-age growth chart percentile from his or her doctor and fromwww.cdc.gov/nccdphp/dnpa/bmi/index.htm.
Causes
Lack of Physical Activity
* Children spend less time playing outdoors and more time on indoor sedentary activities. On average, children spend more than four hours a day watching TV, playing video games, using a computer, and viewing DVDs. Almost three of these four hours is spent in front of the TV.
* The American Academy of Pediatrics (AAP) recommends that children watch no more than 2 hours of TV a day and that children younger than 2 years old watch no TV.
* Every additional hour of weekend TV watching by 5 year olds over the recommended 2 hours a day may lead to a 7% increase in risk of obesity at age 30. This means 3 hours a day can cause 7% increased risk; 4 hours a day can cause a 14% risk; 5 hours a 21% increased risk, and so on.
* Fewer than 15% of kids walk or bicycle to school compared to forty years ago when 50% did. About 60% are driven to school by a parent or other adult or teenager. One fourth of kids take the bus.
* Children get less physical activity at school. Gym classes and recess time have been cut to allow more time for an expanded curriculum.
* Places where children and teens live may be unsafe to walk and play in.
* Communities kids live in may not have places to go for recreation.
Poor Eating Habits
* Skipping breakfast. Children who usually skip breakfast are more likely to be overweight than children who usually eat breakfast. Also, children who eat breakfast have a better attention span to do schoolwork and are less irritable.
* Drinking too many soft drinks. These give empty calories. When soft drinks replace milk, children do not get the calcium and vitamin D they need for healthy teeth and bones.
* Eating meals outside the home, especially eating fast food often. In general, items chosen at fast food restaurants have a lot of calories, fat, sugar, and salt. Fruit and vegetable choices are limited, too.
* Eating meals and snacks while watching TV. Also, ads on TV promote eating fast foods, cereals with added sugar, and high calorie snacks.
* Eating too few fruits and vegetables, which have many nutrients that are needed for good health.
With poor eating habits and a lack of physical activity, children and teens take in more calories than they use up.
Genetics Factors
* Children whose parents or brothers or sisters are overweight may be at a higher risk of becoming overweight.
* Genes can affect how the body stores fat or burns calories for energy.
* Children from certain ethnic groups have higher risks for overweight and obesity. These include American Natives, African Americans, and Hispanic Americans.
Lack of Sleep
* Not getting enough sleep alters levels of hormones that regulate hunger. This leads to an increase in appetite. Studies have shown that sleep deprived people prefer foods that are high in fat, sugar, and calories.
* Not getting enough sleep can make kids drowsier during the day causing them to be less active.
* Being awake for more hours gives more time to eat.
How Much Sleep Should Your Child Get?
Prevent & Control Obesity
Reasons to Prevent & Control Childhood Obesity
Children who are overweight or obese are at risk for these problems:
* Being teased and bullied.
* Low self-esteem.
* Depression.
* Asthma.
* High total blood cholesterol level and high blood pressure, which increase the risk for heart disease.
* Bone and joint problems.
* Sleep apnea. With this, breathing stops for 10 or more seconds at a time during sleep. Persons who are overweight are more prone to this because extra body tissue in the throat narrows or blocks the airway during sleep.
* Type 2 diabetes.
* Becoming overweight or obese adults.
Childhood Obesity & Type 2 Diabetes
Type 2 diabetes used to be called “adult-onset diabetes” because it usually affected adults over the age of 40 who were overweight. This is no longer the case. Since the 1990s, an alarming increase in type 2 diabetes has occurred in children and teens with these risk factors:
* Being overweight.
* Not getting enough physical activity.
* Having a dad, mom, or other close relative who has diabetes.
* Being an American Indian, African American, Hispanic/Latino, Asian American, a Pacific Islander, or an Alaskan Native.
{Note: Just eating too much sugar does not cause diabetes.}
Healthy Eating
Healthy Eating at Home
* Be a good role model. Learn and follow healthy eating guidelines yourself.
* Offer healthy options for meals and snacks. This starts with buying healthy foods, such as fruits and vegetables, whole-grain breads and cereals, and low-fat milk products.
* Involve your child in planning meals and shopping for healthy foods. If necessary, use checkout lanes that do not have candy and other high calorie foods on display.
* Read the Nutrition Facts label to choose foods that are lower in fat, sugar, and calories. Limit foods that are high in fats and sugars (this includes corn syrup) that provide few nutrients. Especially limit soft drinks, which give empty calories from sugar. Limit sport drinks and other fruit drinks, including juices.
* Eat meals together as a family. Do this at the kitchen or dining room table, not in front of the TV.
* Keep mealtime pleasant, not stressful.
Jump Start Your Child’s Day With a Healthy Breakfast
Here are examples:
* 1 or more servings of whole grains:
– ½ cup oatmeal.
– 1 cup dry cereal.
– 1 slice wheat toast.
– ½ whole-wheat pita pocket.
* 1 serving of milk. {Note: Children younger than 2 years should have whole milk.}
– 1 cup of low-fat or nonfat milk.
– 1 cup of low-fat or nonfat yogurt.
– 1 ounce of low-fat cheese.
* 1 serving of fruit:
– Whole or sliced orange, banana, or apple.
– 2 tablespoons raisins.
* 1 serving of meat or beans:
– 1 hard cooked egg.
– ½ ounce of almonds or walnuts.
– 1 to 2 tablespoons of peanut butter.
– 2 tablespoons of hummus.
* Do not use food as a way to punish or reward. Rewarding children with sweet treats teaches them to eat sweets in the future when they are upset, etc.
* Eat fast food less often. When you do pick up fast food, choose healthier options, such as milk instead of soft drinks; fruit cups instead of French fries; and smaller sandwiches instead of larger ones. And, add one or more servings of vegetables and fruits to fast food meals.
* Keep healthy snack foods on hand. Wash fresh fruit and put it in a bowl on the kitchen counter or table to make it easy for your child to eat.
Healthy Snacks
* Apples, oranges, bananas, strawberries, and other fresh fruits.
* Canned peaches, pears, and other fruits canned in light syrup or juice.
* Raisins and other dried fruits (in small amounts).
* Fresh vegetables, such as carrot sticks, celery sticks, and cucumber slices.
* Whole-wheat pita bread with hummus (chick pea spread), lettuce and tomato.
* Animal crackers, graham crackers, and whole-wheat crackers. Look for ones that say no trans fats on the label.
* Peanut butter on rice cakes, whole-wheat crackers, or celery.
* Low-fat yogurt with whole-grain cereal sprinkled on top.
* Whole-grain cereals, such as Cheerios, Wheaties, and bran cereals. Look for ones that have 2 or more grams of dietary fiber per serving.
* Low-fat frozen yogurt.
* Frozen fruit bars.
* Pretzels.
For children age 4 years old and younger, give foods that are soft and cut up in small pieces to help prevent them from getting something caught in their throats. Children age 4 years old and younger can easily choke on foods that are small and round, hard to chew, or are sticky. Examples are:
* Peanuts and other nuts.
* Popcorn.
* Hot dogs (even when cut in small pieces).
* Raisins and other dried fruits.
* Raw carrots.
* Chewing gum.
* Peanut butter from a spoon.
* Hard candy, sunflower or pumpkin seeds. (Wait until a child is 5 years old to give these.)
* Supervise your child when he or she eats.
Healthy Eating at School
* The lunch meal at school should provide about one-third of your child’s daily vitamin, mineral, and calorie needs. These needs can be met through foods offered at school and/or from food items brought from home.
* If your child’s school has a lunch program, find out what the menu options are. Even in a school cafeteria, menu choices can be too high in fat and calories. Promote fruits, vegetables, and whole grains. These foods are rich sources of vitamins, minerals, and dietary fiber. Talk to your child about the foods and beverages the cafeteria and vending machines offer. Ask which ones he or she chooses.
Encourage your child to choose:
* Low-fat and nonfat milk and water instead of soft drinks.
* Soups.
* Fruits and vegetables.
* Whole-grain breads and rolls instead of doughnuts and pastries.
* Baked instead of fried foods.
Send Milk Money & Lunch Items from Home with Your Child.
Examples are:
* Peanut butter and jelly or lean luncheon meats on whole wheat bread.
* Raw carrots, celery, cucumber, and other raw vegetables.
* Fresh or canned fruits.
* Puddings made with low-fat milk.
* Low-fat yogurt.
* Dinner leftovers, such as a baked chicken leg, salad greens with a small amount of salad dressing, dinner roll, etc.
* Soup, especially on cold days.
If you send a lunch with your child, keep cold foods cold with a small ice pack or ice in a bag. Keep hot foods hot in an insulated jar or bottle. Let your child choose an insulated lunch bag that he or she likes to carry these lunch items in.
Be More Active
Ways to Be More Active
* Children should get a total of 60 or more minutes of physical activity a day. Children who are not used to being active should start with as many minutes as they can handle and build up to at least 60 minutes a day.
* Be a good role model. Be active yourself.
* Set time limits for computer use, DVD and TV time. Do not allow your child to have a TV in his or her bedroom. When your child does watch TV, encourage him or her to get up and move, at least during commercials. These add up to eight to 19 minutes per half-hour TV show! Keep a jump rope by the TV so your child can use it during commercials and even during the program.
* Encourage your child to take part in a team sport, such as bowling or soccer, or to join an activity through school or the local community. If your overweight child is not comfortable in group activities, encourage ones that he or she likes to do and that do not embarrass your child.
* Do activities as a family. Do ones that are fun for your child and ones that he or she wants to do.
* Assign active chores for your child, such as walking the dog, vacuuming, etc.
Childhood Obesity is on the Rise
More children and adolescents in the U.S. are overweight or obese than ever before.
* The American Obesity Association says that three times as many kids in the U.S are obese as compared to 1970.
* National Health and Nutrition Examination Surveys (NHANES) have been taken over a 30 year time span. Results from 1971−1974 to 2003−2004 (the most recent published data), show an increase in the percent of children and teens who are overweight.
© American Institute for Preventive Medicine
Weight Control
In a culture where “thin is in,” it can be a challenge to focus on being healthy at any weight.
Healthy weight is not just about weight in pounds. It includes being physically active, eating nutritious foods, and following a mindful and healthy lifestyle.
Persons at a healthy weight have a lower risk for diabetes, heart disease, high blood pressure, and other chronic diseases.
If you are overweight, losing 10% of your weight will help lower your risk for many
chronic diseases.
(Your weight in lbs) ÷ 10 =
(lbs to lose 10% of your weight)
Not getting enough sleep can change the body’s metabolism, making it harder to lose weight. Less sleep leads to less energy to exercise and more time for snacking. Aim for 7 to 9 hours of quality sleep a night.
© American Institute for Preventive Medicine
Nutrition
Have you seen the Radura symbol on fruits or vegetables in your supermarket? If so, do you know what it means?
This symbol indicates that the food has been irradiated, a method of food preservation approved for use on produce by the Food and Drug Administration. Irradiation kills microorganisms that spoil food. Irradiated food isn’t radioactive. Irradiation leaves no residue on food and it doesn’t affect flavor. Proponents of irradiation say it reduces the need for chemicals typically used to keep food fresh longer.
Those who oppose irradiation say essential nutrients in food may be destroyed, that eating food that’s been irradiated may cause cancer or other debilitating conditions, and that irradiation may be hazardous to the employees and residents of the area surrounding a food irradiation site. But studies haven’t conclusively identified any harmful effects of food irradiation.
© American Institute for Preventive Medicine
HEALTHY EATING
Healthy foods like vegetables and fruits have lots of nutrients and fewer calories. Eating a diet with plenty of vegetables and fruit can help you lose weight.
Soup is a comforting way to enjoy vegetables (and sometimes fruit) of the season. It’s warm, easy to eat and may help you fill up. In fact, some evidence suggests that eating soup before a meal can help you eat less.
You’ll need to make sure your soup is lower in calories if you want to lose weight. It helps to use lots of vegetables and some fruits, and avoid high-calorie ingredients like cream and sugar.
© American Institute for Preventive Medicine