Best Lower Body Exercises For Bad Knees
What factors influence your food choices convenience, cost, availability, habit? Do you ever consider nutritional content or nutritional recommendations like those found in MyPlate? If not, how big a change would it be for you to think of nutritional content first when choosing food? Is it something you could do easily?
Eating Strategies
Eating Wherever
• Eat a colorful, varied diet. The more colorful your diet is, the more varied and rich in fruits and vegetables it will be. Fruits and vegetables are typically inexpensive, delicious, nutritious, and low in fat and calories.
• Eat breakfast. You’ll have more energy in the morning and be less likely to grab an unhealthy snack later on.
• Choose healthy snacks fruits, vegetables, whole grains, and cereals.
• Drink nonfat milk, water, mineral water, or 100% fruit juice more often than soft drinks or sweetened beverages.
• Pay attention to portion sizes.
• Combine physical activity with healthy eating.
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Eating in the Dining Hall
• Choose a meal plan that includes breakfast.
• Decide what you want to eat before you get in line, and stick to your choices.
• Build your meals around whole grains and vegetables. Ask for small servings of meat and high-fat main dishes.
• Choose leaner poultry, fish, or bean dishes rather than high-fat meats and fried entrees.
• Ask that gravies and sauces be served on the side; limit your intake.
• Choose broth-based or vegetable soups rather than cream soups.
• At the salad bar, load up on leafy greens, beans, and fresh vegetables. Avoid mayonnaise-coated salads, bacon, croutons, and high-fat dressings. Put dressing on the side; dip your fork into it rather than pouring it over the salad.
• Choose fruit for dessert rather than cookies or cakes.
Eating in Fast-Food Restaurants
• Most fast-food chains can provide a brochure with the nutritional content of their menu items. Ask for it, or check the restaurant’s website for nutritional information. Order small single burgers with no cheese instead of double burgers with many toppings. If possible, get them broiled instead of fried.
• Ask for items to be prepared without mayonnaise, tartar sauce, sour cream, or other high-fat sauces. Ketchup, mustard, and fat-free mayonnaise or sour cream are better choices and are available at many fast-food restaurants.
Choose whole-grain buns or bread for sandwiches
• Choose chicken items made from chicken breast, not processed chicken.
Order vegetable pizzas without extra cheese.
• If you order french fries or onion rings, get the smallest size and/or share them with a friend. Better yet, get a salad or a fruit cup instead.
Eating on the Run
• When you need to eat in a hurry, remember that you can carry healthy foods in your backpack or a small insulated lunch sack (with a frozen gel pack to keep fresh food from spoiling).
• Carry items that are small and convenient but nutritious, such as fresh fruits or vegetables, whole-wheat buns or muffins, snack-size cereal boxes, and water.
• Make healthy choices at vending machines such as water or 100% fruit juice for beverages and whole grain crackers or pretzels, nuts, seeds, baked chips, low-fat popcorn, and low-fat granola bars as snacks.
Older Adults Nutrient needs do not change much as people age, but because older adults tend to become less active, they don’t need as many calories to maintain body weight. At the same time, the absorption of some nutrients tends to be lower in older adults because of age-related changes in the digestive tract. For these reasons, older adults should focus on eating nutrient-dense foods. For example, foods fortified with vitamin B-12 and/or B-12 supplements are recommended for people over age 50. Calcium and vitamin D intake can be inadequate; therefore, physicians may suggest supplementation to reduce bone loss and risk of osteoporosis. Antioxidants from fruits and vegetables are important in older adults to reduce age-related changes in vision and cognitive functioning. Because constipation is a common problem, consuming foods high in dietary fiber and drinking enough fluids are important goals.
Athletes Key dietary concerns for athletes are meeting increased energy and fluid requirements for training and making healthy food choices throughout the day. For more on this topic, see the box “Do Athletes Need a Different Diet?”
People with Special Health Concerns Many
Americans have special health concerns that affect their dietary needs. For example, people with diabetes benefit from a well-balanced diet that is low in simple sugars, high in complex carbohydrates, and relatively rich in monounsaturated fats. People with high blood pressure need to limit their sodium consumption and control their weight. If you have a health problem or concern that may require a special diet, discuss your situation with a physician or registered dietitian.
