The zen masters say we should view our bodies as temples, meaning that we must pay as much attention to our physical as our spiritual well-being. Why? Unlike the friendly tennis game where you may be allowed “do overs,” we only have one shot with our body. What we do it with and what we put into it may have far-reaching effects. It may be the difference between whether we die of cancer or old age, whether we spend our golden years in pleasure or pain. Eating intelligently can keep us far ahead of our unhealthy tennis partner.
How much should we eat?
It’s important to know how many calories you need to keep yourself well fueled. Even if you’re eating smart, you may be eating too much and thus gaining weight. In a 2006 survey of 1,000 US adults, 88 percent of respondents could not accurately estimate their calorie needs. The average American adult gains one to two pounds a year even though the American Institute for Cancer Research has recommended a weight gain of no more than eleven pounds in adulthood.
Middle-age weight gain has been attributed to many chronic illnesses such as diabetes, heart disease, cancer and arthritis. For an accurate estimate of your recommended calorie needs based on height and weight, go to www.mypyramid.com and click on MyPyramid Plan. Other websites such as www.nutristrategey.com/activitylist.htm calculate the number of calories you burn while exercising. With this information, you’re ready to start eating smart.
How can I be a smarter eater?
Liz Applegate, PhD, who writes for Runner’s World, makes the following recommendations for smarter eating. It’s a matter of choosing your foods more intelligently and with an eye for health.
In: omega-3 eggs Out: standard eggs
Why: the omega-3 fats in these enhanced eggs boost immunity, protect against Alzheimer’s disease, heart disease, and cancer, and may lessen symptoms of depression
In: dark beer Out: light beer
Why: darker brews may have a few more calories per bottle than lighter versions, but in general they have far more antioxidants from the wheat and other grains used to make them
In: olive oil dressing Out: creamy dressing
Why: you’ll save about 90 calories per two tablespoons
In: mustard, low-sodium soy sauce, salsa Out: ketchup and mayonnaise
Why: condiments like mayonnaise and ketchup add unwanted calories and sodium while mustard and salsa contain antioxidants
In: organic fat-free milk Out: 2% milk
Why: 8 ounces of fat-free milk saves you more than 30 calories and 4 grams of fat over 2% milk and organic milk can help you avoid trace amounts of chemicals and hormones
In: Kefir Out: yogurt
Why: yogurt is a great source of calcium but often comes with lots of sugar and without healthy live bacteria while Kefir is a low-fat liquid yogurt with extra live cultures to boost immunity
In: pomegranate or cranberry juice and club soda Out: sugary fruit drinks
Why: real juices such as pomegranate and cranberry are loaded with the powerful cancer fighters anthocyanidins, and combined with club soda, can save you 50 calories per serving
In: natural peanut butter and fruit spread Out: standard peanut butter and jelly
Why: natural peanut butter contains peanuts, salt and nothing more and paired with real fruit spread, there’s no added sugar such as corn syrup or high-fructose corn syrup
In: roasted chicken Out: deli meats
Why: many deli meats are high in fat and if you remove the skin from the chicken, you reduce your fat intake
In: part-skim mozzarella or feta cheese Out: brie or cheddar
Why: brie and cheddar are loaded with saturated fat and calories and switching to feta or part-skim mozzarella saves about 30 calories and 5 grams of fat per ounce
In: trans fat-free spread Out: butter
Why: butter has 7 grams of saturated fat per tablespoon while margarine contains trans fats, so it’s a trade-off
In: sweet potatoes or red-skin potatoes Out: white potatoes
Why: potatoes with colorful flesh and skins contain more antioxidants than their pale counterparts
In: berries, kiwi, melon Out: green grapes
Why: all fruit is good but it pays to eat fruit that is higher in fiber and lower in calories
In: Canadian bacon Out: bacon
Why: Canadian bacon has twice the protein and half the fat per serving when compared to regular bacon
In: ground turkey Out: ground beef
Why: cut 10 to 20 grams of fat per 3-oz serving by substituting ground white meat turkey for ground beef
In: baby romaine lettuce and spinach Out: iceberg lettuce
Why: iceberg lettuce offers little nutrition while young romaine and spinach leaves are rich in carotenes and other phytochemicals
In: snow peas, peppers, radishes Out: carrots and celery
Why: carrots and celery are good but add peppers for vitamin C, snow peas for the electrolyte potassium and radishes, which contain compounds that protect muscles
In: whole-grain bread Out: white bread
Why: whole-grain has more antioxidants and fiber (3 to 4 grams per 1-oz slice) than its white counterpart
In: low-carb tortillas Out: white-flour tortillas
Why: white-flour tortillas pack 150 calories and 0 fiber while low-carb versions offer 8 grams of fiber for just 90 calories
What’s left?
Choosing the most nutrient dense foods we can will lead to healthier eating. Below is a chart compiled from the USDA and National Institutes of Health and broadcast on the CNN website that shows the best sources for various nutrients our bodies need. Keep it handy and take it to the grocery store with you!
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Calcium Milk, other dairy products Cornmeal Wheat flour Collards Rhubarb Sardines Spinach Soybeans Turnip greens Salmon, canned with bone Kale
Fiber Barley Bulgur Beans Peas Wheat flour, whole-grain Oat bran Dates Tomato products Raspberries Cornmeal Artichokes
Folic Acid Turkey/chicken giblets Lentils Cowpeas/black-eyed peas Orange juice Beans (specifically kidney, pinto, navy) Chickpeas Okra Spinach Asparagus Beef liver
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Vitamin C Oranges, orange juice Peppers (sweet and chili) Grapefruit juice Papayas Strawberries Broccoli Brussels sprouts Peas Kiwi fruit Sweet potato
Antioxidants Beans Blueberries Cranberries Artichokes Blackberries Prunes Russet potatoes Pecans Apples Cinnamon
Iron Mollusks, clams Turkey or chicken giblets Enriched whole wheat flour Enriched rice Soybeans Tomato products Spinach Liver Beef Jerusalem artichokes, raw Baking chocolate, unsweetened squares
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