Strategies for Healthy Eating

by Youmasu J. Siewe, Ph.D, MPH.

The following article was published in the Stillwater News Press on March 21, 2001.

March is National Nutrition Month, and what a great opportunity to discuss one of the oldest and most applicable sciences known to humans. Nutrition is defined as scientifically studying the processes of taking in foods, their assimilation and how the body extracts nutrients from these foods, to ensure proper functioning and maintenance of health. Humans depend on, and benefit from Nutrition, from conception to death. Do you know that in a lifetime, each individual spends about 6 years eating about 70,000 meals, and 60 tons of food? Wow!

Well, it is not only the number of years spent eating, or the quantity of food consumed in a lifetime that matters most. It is knowing what to, and how much to eat that significantly determines ones state of health. Nutrition and Health scientists report a strong relationship between ones lifetime eating habits and the risk of developing health problems like: heart disease, cancer, stroke and diabetes.

Foods and Nutrients: The foods we eat contain nutrients, which are the substances needed by the body for growth and maintenance of health. Nutrients are derived from specific foods or food groups consumed, and perform specific functions to the body. Here are six important nutrients that the body must be supplied with for proper functioning:

1. Proteins
2. Carbohydrates
3. Fats
4. Vitamins
5. Minerals
6. Water

Fiber is not considered a nutrient but it is very important in aiding the health of the digestive system. Carbohydrates, Proteins, and Fats provide calories and are needed for bodybuilding, growth of new/replacement of old cells and for energy. Fats contain twice the number of calories per gram than protein and carbohydrates; Fat, particularly from animal sources contribute to health problems and excess intake should be avoided. Vitamins and Minerals, as nutrients, do not contain calories, but are very useful in aiding body functions and processes. Water is also calorie-free and a necessary solvent for body cells. Deficient or excess intake of certain nutrients leads to health problems or diseases.

Nutrition in Action: Eating a variety of healthy foods for proper nourishment and engaging in regular physical activity are personal choices and require a commitment. Interestingly most of us know the value of healthy eating, but regrettable do not commit ourselves to doing so. We have an attitude of: "if it tastes good and may not instantly kill, go for it; that exercise is just extra work to be dreaded".

Nutritional status of Oklahomans: The Centers for Disease Control, and the Oklahoma State Department of Health reports that 32.4 % of Oklahomans are at risk for health problems because of faulty nutrition resulting in overweight, and 84.3 % of Oklahomans are at risk for health problems related to lack of regular and sustained physical activity. Tips for Healthy Eating for Oklahomans include:

1. Eat a variety of foods, and use the Food Guide Pyramid in selecting the appropriate number of servings from each group.
2. Balance eating with physical activity to avoid overweight or obesity.
3. Choose a diet with plenty of grain products, vegetables and fruits. These foods provide vitamins, minerals, complex carbohydrates, dietary fiber, and are good for you.
4. Choose a diet low in fats, saturated fats, and cholesterol. Increased intake of Fats contribute to health problems and premature deaths; choose lean meats, fish, chicken, dry beans, and use non-fat or low fats milk product as protein sources.
5. Choose a diet moderate in sugars. Too mush sugar causes tooth decay and might not contain other important nutrients needed by the body.
6. Choose a diet moderate in salt/sodium. Sodium is an essential mineral but Americans are known to eat 8-12 times more sodium than the body needs; excess sodium intake can contribute to high blood pressure.
7. If you drink alcoholic beverages, do so in moderation, meaning one daily drink for women and 2 for men.

In concluding this Nutrition Month article, our emphasis has been on making a commitment to eat a variety of healthy foods, and the need to balance regular physical activity with good nutrition. The benefits of good nutrition, when balanced with physical activity include:

• proper growth and development of the body
• increased physical strength and endurance
• enhanced productivity at work, improved quality and zest for life
• reduced stress
• lower risk for chronic diseases

For nutrition related questions, contact the OSU Extension Service or any Registered Dietician. If interested in a Nutritional Science Career, contact the OSU Department of Nutritional Sciences at (405) 744 5041.