Nutrition
NUTRITION
Over the last several years, there has been much research into and publicity about the relationship of diet to health. While this is a very complicated and often controversial issue, the following recommendations are generally agreed upon by leading pediatricians and nutritionists.
FAT and CHOLESREROL:
Increased levels of cholesterol and fats in the blood are felt to contribute to premature problems with atherosclerosis (hardening of the arteries) and subsequent heart attacks or strokes. It is hoped that a low fat diet started in childhood can help reduce premature deaths. The ideal diet contains less than 250 mg/day of cholesterol with calories distributed as 30% fat (10% saturated, 10% monosaturated, and 10% polyunsaturated), 15% protein, and 55% carbohydrate (mostly complex carbohydrates). This can be achieved by following these suggestions:
- Eat less than three eggs per week.
- Use skim milk instead of whole or low fat milk.
- Use margarine instead of butter.
- Eat yogurt or sherbet instead of ice cream.
- Eat red meat no more than five times per week. Broil or bake, trim off all fat, and avoid fatty meats (sausage, spare ribs, bacon, regular ground beef).
- Eat more fish, poultry, and pasta.
- Avoid “hidden” sources of fat including pastries, chocolate, gravy, sauces, nuts, and fried foods.
SUGAR:
Carbohydrates make up a large portion of a healthy diet. However, it’s preferred that most of these be “complex”, that is, derived from grains or other vegetables. Foods high in complex carbohydrates are commonly called starches, and include cereals, bread, pasta, rice, and potatoes. Sucrose, or table sugar is often said to have “empty calories”. That is, it provides calories without the benefits of vitamins, minerals, fiber, or protein. Excess sugar causes obesity and may lead to den- tal carries.
- Keep the sugar bowl off of the table.
- Candy, pie, cookies,etc. should be saved for special occasions and not eaten daily. Instead substitute fruits, whole grain muffins, or unbuttered popcorn.
- Drink fruit juice, or better yet, water, instead of soft drinks. Diet drinks, sweetened with aspartame are of no nutritive value, but one is probably better off with these than with sugary drinks, though this is somewhat controversial.
- Use cereals with no added sugar.
SALT:
Many people will experience an increase in their blood pressure if eating a diet that is too high in salt. This increases the risk for heart attack and stroke. Suggestions:
- Keep the salt shaker off the table.
- Use herbs and spices during cooking instead of salt.
- Cut down on salty snack foods such as chips, pretzels, salted nuts or popcorn, and crackers.
- Avoid salted meats like lunch ham, sausage, bologna, and hot dogs.
- Limit other salty foods like pickles, olives, canned soups, and soy sauce.
FIBER:
A diet high in fiber prevents constipation and may be helpful in preventing colon cancer and diverticulitis. Suggestions:
- Eat plenty of fresh fruits and vegetables. Fruit juices have no fiber.
- Whole grain products (rolled oats, whole wheat bread, brown rice) or bran (cereals, muffins, etc.) should be eaten daily.
- Unsalted, unbuttered popcorn is a nutritious high fiber snack.
VITAMINS and MINERALS:
By following the above recommendations, and eating a well balanced diet with servings from the four food groups (dairy, meats, grains, fruits and vegetables), one will obtain all the necessary vitamins and minerals. Most children need no extra supplements,except fluoride.
“ARTIFICIAL” INGREDIENTS (preservatives, flavorings, dyes, etc.):
For the most part, these have no known immediate harmful effects. However, whether long term use is associated with any increased health risks is still an unanswered question. Since they provide no nutritional benefit, it’s probably wise to limit these as much as possible.
Bon Appetit!
READING:
Growing Up Healthy: A Parents’ Guide to Good Nutrition – Winick Healthy Babies, Happy Kids – Cohen
Taming of the CANDY Monster – Lansky
The Fit or Fat Target Diet – Bailey