Good Nutrition Leads to Good Health

Soap operas, video games, or the nature of our job have you trapped in a seated position? Feeling that your bright, imaginative mind is getting a little dull?

Take heart – you can make big differences in your energy levels and mental sharpness, starting with small changes in your eating habits and physical-activity levels.

“It’s important to be aware of what you eat, and how much you move during the day,” said the Health Services Authority’s Community Dietician Bethany Smith. “Together, these are the keys to achieving and maintaining a healthier body and mind.”

People across the region are learning more about nutrition-related health issues, with the help of the Caribbean Food and Nutrition Institute (CFNI), she said. A specialised centre of the Pan American Health Organization, CFNI recently launched an educational campaign titled Healthy Eating and Active Living, to encourage people to modify their lifestyles.

The campaign’s message is that consuming adequate nutrients found in whole foods helps to maintain appropriate body weight, and can prevent illnesses such as diabetes, heart and circulatory diseases, and maybe some cancers.

“A healthy, balanced diet includes foods from all six of the food groups, on a daily basis,” explained Ms Smith. “In general, to achieve a healthier, balanced diet, consume more fruits and vegetables. Aim for five servings of fruits and vegetables daily.”

A serving of vegetables equals one cup raw or ½ cup cooked vegetables. One serving of fruit could be one medium piece of fruit, ½ cup sliced fruit, or ½ cup of 100% fruit juice.

Whole grains are also good nutrition choices. Ms Smith explained that they help to control weight, because high-fibre foods are filling. They also stabilise blood-sugar levels for longer periods of time, which staves off feelings of hunger.

Alternatively, the amount of meats, fats/oils, and sweets that you eat should be reduced. People tend to over-consume these foods, which are higher in kilocalories and fats. Many foods that have added fats and sugars also contain fewer nutrients and health-enhancing compounds, in comparison to whole foods.

To help determine the appropriate weight for your height, Ms Smith recommends using the body mass index (BMI), which measures body fat based on height and weight. First find your height on the chart, and then move your finger across until you reach your weight. The number where your height and weight meet is your BMI.

“A person’s weight is considered healthy if their BMI is between 18.5 to 24.9,” she said. “It takes 3,500 extra kilocalories (kcals) in a person’s diet to gain just one pound of body fat. So consuming an extra 500 kcals a day, for seven days a week, would accumulate one pound of body fat in one week.”

The amount of kilocalories (food energy) that an individual needs is dependent on gender, age, activity level, weight and height. On average, most people will fall into one of the following categories, but individual needs can vary widely.

Ms Smith noted that balancing kilocalorie intake with daily physical activity will have a positive effect on your weight management efforts and overall fitness.

“Remember, making and sustaining small changes over time can make a big difference in your long term health and well being,” she said.

For more information, call Ms Smith at 244-2663.

Sidebar: How Many Calories Am I Getting?

The following list provides the approximate food energy (kilocalories) of commonly eaten foods/drinks. Be careful of the “extras” in your diet that could contribute excess calories and weight gain in the long run. Choose lower kilocalorie foods and beverages more often to curb weight gain.

1 can (12 ounces) cola/soft drink		=	150 kcals

1 cup (8 ounces) fruit drinks/juices		=	140 kcals

1 cup (8 ounces) Sugar free drink		=	5 kcals

Chocolate candy bar			=	270-300 kcals

Pastry (patty, tart, doughnut)		=	300-500 kcals

Large muffin				=	350-400 kcals

Small bag chips				=	140-170 kcals

Light Popcorn (3 cups)			=	140 kcals

Large banana				=	120 kcals

Orange					=	60-80 kcals

Saltine crackers (5)			=	70 kcals

Tea biscuits (6 small)			=	140 kcals

Sidebar: The six food groups

1. Staples (bread, rice, cereals, crackers, pasta, yam, cassava, potatoes, breadfruit, etc.).
2. Fruits (mangos, papayas, oranges, grapefruits, melons, grapes, apples, bananas, etc.).
3. Vegetables (cabbage, lettuce, tomato, cauliflower, broccoli, cho-cho, carrots, etc.).
4. Food from animals (beef, chicken, fish, pork, organ meats, eggs, cheese, milk, yoghurt).
5. Legumes (beans, peas, nuts and seeds).
6. Fats/oils (butter, margarine, cooking oils, dressings, mayonnaise, coconut, ackee, heavy cream, etc.).

For further information contact: Susan Watler