Health and Nutrition
By Mart Gross Manager of Curves for Women
Mt. Shasta is well known for being a “health conscious community.” It is filled with natural resources and beauty beyond words. Mt. Shasta’s mountains, lakes, parks, camps, trails and several fitness facilities give way to the predominate mindset that people have to enjoy the outdoors and invest in their health and fitness.
As manager of Curves, one thing I know for sure is that it takes both exercise and proper nutrition to create a healthy lifestyle. One is the ball and one is the glove, it takes both and neither can stand alone.
So aside from not smoking, the most important determinants of good health are what we eat and how active we are.
The Harvard School of Public Health replaced the USDA food pyramid in 2005 and updated it in 2008. Today it is the acceptable food pyramid because it is based on the latest and best science. The old food pyramid was quite flawed at showing people what makes up a healthy diet because their recommendations had been based on out of date science and influenced by people with business interests in their messages. The new food pyramid’s foundation is based on daily exercise and weight control, since these two related elements strongly influence your chance of staying healthy.
Below is a photo of the pyramid, showing that we should eat more foods from the bottom part of the pyramid (vegetables and whole grains) and less from the top (red meat, refined grains, and sugary drinks).
Exercise and weight control are also linked through the simple rule of energy balance: Weight change=calories in-calories out. If you burn more than you take in, you lose weight, less that you take in and you gain weight, therefore, exercise is a key part of any weight loss effort. Also, if you are losing weight without exercise you are also losing lean muscle and exercise, strength training especially, prevents that from happening.
So, let’s take a good look at the pyramid.
Whole Grains
The body needs carbohydrates for energy and the best source of them are oatmeal, whole wheat bread, and brown rice. It takes longer to digest these than refined carbohydrates, but in doing so it also controls blood sugar and insulin levels and keeps hunger at bay. In addition, there is plenty of research out that suggests they also protect against heart disease.
Healthy Fats and Oils
Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it’s exactly in line with the evidence and with common eating habits of Americans who get one-third or more of their daily calories from fats, so placing them near the foundation of the pyramid makes sense. Good sources of healthy fats include olive oil, flax oil, raw nuts, and seeds, avocados and fatty fish such as salmon. These healthy fats can improve cholesterol levels and protect the heart from sudden and potentially deadly rhythm problems.
Vegetable and Fruits
A diet rich in vegetables and fruits has bountiful benefits. They can decrease the chance of having a heart attack or stroke; protect against some types of cancer, and certainly lower blood pressure and cholesterol.
Nuts, Seeds, Beans and Tofu
These plant foods are excellent sources of protein, fiber, vitamins, and minerals. These are among my personal favorites and certainly are good for the heart.
Fish, Poultry, and Eggs
These foods are all important sources of protein, fish with all its omega-3 fats, is said to reduce the risk of heart disease.
Dairy
Building bone and keeping it strong takes calcium, vitamin D, exercise and a whole lot more. Dairy products have traditionally been Americans main source of calcium, but they cannot deliver the 1,000 IU of vitamin D as needed per day, and they contain a lot of saturated fats. The latest suggestion calls for non-fat dairy products and supplementation to get higher amounts of calcium and vitamin D.
In conclusion, use white bread, rice, pasta, potatoes, sugary drinks, salts and sweets sparingly, and that goes for red meat and butter as well. Choosing a variety of fresh, raw, whole foods from all food groups will ensure that you get the nutrients you need. A multi-vitamin is a wise insurance policy tool
The Healthy Eating Pyramid summarizes the best dietary information available today. It is NOT set in stone, because we live in an informational age and undoubtedly, there will be new information in the years to come.
