Guidelines for Healthy Eating
By Leo Smith, MD
Family Medicine
Beaverton Office
PART 4 IN OUR SERIES ON GUIDELINES FOR GOOD HEALTH
Americans are getting fatter; we're getting fat at a younger age; and more of us are getting diabetes. The rates of obesity and diabetes in our country were relatively stable for a century, but have been increasing at an alarming rate over the last two decades. Although we can't say that just one thing is responsible, the way that we eat now must be a big part of the problem.
Compared to 30 or 40 years ago, we now eat out much more often, and we eat more prepared, packaged and fast foods, all of which tend to have more fat, and worse types of fat and carbohydrates, than foods we prepare ourselves. To make matters worse, we fill up on these foods so there's no room left for the foods that are good for us.
The food pyramid (www.mypyramid.gov) is a great source of information about how we should eat. But when it gets into "eating 30 percent of this and 40 percent of that," it starts to lose some of us. Mom and grandma didn't need a calculator to make healthy meals. I believe that if we keep a few simple things in mind, we can make big improvements in our diet. Here are my rules of thumb.
Carbohydrates: Darker and grittier is better.
Simple carbohydrates - the white ones, like white bread, white pasta, white rice and other high-sugar foods - are digested so fast that they cause a glut of glucose in the blood. Your body reacts to that by releasing high loads of insulin (a pattern that can lead to diabetes) and by storing the excess glucose as fat. Complex carbs - the darker, grittier ones, like whole-grain foods, brown rice and beans - don't do that. They are digested more slowly, fueling your body without the insulin dump and fat storage. So go for the slow burn, not the flash in the pan.
Fats: You need them, just not too much, and the right kind.
Your body needs a little fat in general, and certain fats in particular. The fats that you need regular, small amounts of include omega-3 and omega-6 fats and polyunsaturated fats. You can get these from the following sources:
- Fatty fish, such as salmon (try two small servings per week), or fish oil supplements
- Walnuts and ground flaxseed (whole flaxseed isn't digested)
- Canola oil and olive oil
The harmful fats you should avoid are trans fats, saturated fats and cholesterol. These are found in deep-fried foods, fatty cuts of meat, greasy snack foods and other obviously fatty foods. Just say no to these.
Protein: Most of us eat more meat than we need.
Most of us can get by on much less meat and still meet our protein needs. One 3- to 4-ounce serving of lean meat provides about half of the protein you need in a day. Two glasses of milk (or other dairy), some beans or whole grains, and your veggies will provide the rest.
Vegetarians can get enough protein fairly easily. For vegans, however, it can be more challenging - a visit with a dietitian might be a good idea.
Dairy: It's an important source of calcium and vitamin D.
Most Americans don't get enough calcium, and in Oregon, we don't get enough vitamin d, the "sunshine vitamin," either. Milk is a good source of both. Go for low-fat or skim. Don't like milk? Low-fat cheese and yogurt are also good sources.
Fruits and veggies: Momma said you needed them, and, as always, she was right.
They provide lots of fiber, they help reduce cholesterol levels, and they deliver important vitamins and minerals. In addition, fruits and vegetables fill you up so you are less likely to top off with unhealthy foods. So eat up!
FOR MORE DETAILED INFORMATION, VISIT WWW.MYPYRAMID.GOV.
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