Public Health and Environment

Nutrition Focus:  Good Habits
 

• Get the whole family involved in eating and exercise. Make menu planning and grocery shopping a family activity. Pick out some new foods to try every time you shop.
• As years fly by we can lose touch with exercise. Do you find yourself spending more time at the terminal and less time on the tar? Are you on the net instead of behind the net?  Daily exercise is important.   Try 3 ten minute walks or other form of exercise you enjoy. Studies have shown that there are so many benefits to exercise, even in small increments.
• Plan for your future now so you can stand tall in the next millennium - add milk and other dairy foods to your meal plan every day to prevent osteoporosis, the bone-weakening disease of youth that has serious consequences for the elderly.
• Explore the world of herbs. Used for centuries in other countries, they are gaining popularity in the US as alternatives to our traditional medicine. When used as a supplement be cautious and be informed, but added to foods, herbs add flavors you wouldn't believe and can make "dining in", a very enjoyable experience.
• Shake up the new year with soy shakes or other great dishes made with soy. This versatile food can be added to stir-fry, salads and soups. More evidence has come to light about the health benefits of soy. The secret ingredient seems to be the chemicals called phytoestrogens. New on the market is flavored tofu to help make the transition easier. Try Mexican-flavored tofu instead of hamburger in tortilla shells for a heart-healthy, cancer preventing meal.
• Watch for news about flaxseed, which is emerging as a potentially healthful substance to add to your diet. It's full of lignans that act as antioxidants and phytochemicals, and is being investigated as protection against breast cancer. Flaxseed is an excellent source of soluble fiber and can be toasted and added to salads, yogurt and other dishes. It can also be ground and used in baked goods like muffins.
• Take time to enjoy eating. Enjoying your food - nourishing the body as well as the soul -- is another trend to watch for and an excellent practice for the 21st century. Fast food is OK sometimes, but on most days, slow down and relish the taste of good food and conversation with friends and family.
• The most widely consumed beverage in the world after water is tea, which is showing promise as a protector against heart disease and several kinds of cancer. The most protective properties are in black and green tea without added milk. Four o'clock, time for tea!
• New research suggests the mineral selenium is one of the top ten high-tech nutrients for the new year. An adequate intake of selenium may protect against lung, colon and prostate cancers. You need at least 70 micrograms a day and the best sources are Brazil nuts, tuna, oysters, flounder, sole, turkey and chicken. If you choose to take a supplement, remember very high doses are not recommended and can be dangerous.
• Nutritionists still agree that getting your "nutraceuticals" from food is the best bet for the next century. So start small, add new, exciting foods to your meals and as always, for the best nutrition advice, contact a Registered Dietitian.

This message is from the Eat Out-Eat Right Restaurant Committee of South Washington County.