faq
1. What is the USDA? What is in the food pyramid, and what servings do they recommend?
The United States Department of Agriculture (USDA) provides a food group plan: the food guide. It gives the servings (or equivalents) for each of the categories. Also, something to think about is high vs. low nutrient density food. We can eat food that is technically good for us, sure, but it has low nutrient value, which means we’ll be hungry an hour or two later…which adds up the calories. The red foods we should choose less often than the green.
Here is a summary of their table:
fruits: consume a variety and no more than 1/3 of recommended intake as juice
1/2 c. fruit is equivalent to: 1/2 cup fresh, frozen or canned fruit; 1 medium fruit; 1/4 cup dried fruit; 1/2 cup fruit juice
apples, apricots, avocados, bananas, blueberries, cantaloupe, grapefruit, grapes, guava, kiwi, mango, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries, watermelon; dried fruit; unsweetened juice
canned or frozen fruit in syrup; juices, punches, -ades, and fruit drinks with added sugars; friend plantains.
vegetables: choose variety each day and all five subgroups several times a week
1/2 c. vegetables is equivalent to: 1/2 cup cut-up raw or cookies vegetables; 1/2 cup cooked legumes; 1/2 c vegetable juice; 1 c. raw, leafy greens
1. dark green: broccoli, leafy: romaine, spinach, etc
2. orange and deep yellow: carrots, carrot juice, pumpkin, sweet potatoes and winter squash
3. legumes: black beans, chickpeas, kidney beans, lentils, pinto beans, soybeans, soy products and split peas
4. starchy vegetables: corn, green peas, potatoes
5. other: artichokes, asparagus, beets, cabbages, cauliflower, celery, cucumbers, eggplant, green beans, iceberg lettuce, mushrooms, onions, peppers, zucchini, tomatoes
baked beans, candied sweet potatoes, french fries, potato salad, refried beans, coleslaw, scalloped potatoes
grains: make at least half grain selections whole grains
1 ounce grains in equivalent to: 1 slice bread; 1/2 cup cooked rice, pasta or cereal; 1 oz dry pasta or rice; 1 c ready-to-eat cereal
whole grains (barley, brown rice, oats, rye, wheat), whole-grains, low-fat breads, cereals, crackers, pastas, enriched bagels, breads, cereals, pastas, rice, rolls, tortillas
biscuits, cakes, cookies, cornbread, crackers, croissants, doughnuts, french toast, fried rice, granola, muffins, pancakes, pastries, pies, sweetened cereals, taco shells, waffles
meat, poultry, fish, dried peas and beans, eggs and nuts: make lean or low-fat choices
1 oz meat is equivalent to: 1 oz cooked lean meant, poultry or fish; 1 egg; 1/4 cookies legumes or tofu; 1 tbsp peanut butter; 1/2 oz nuts or seeds
poultry (no skin), fish, shellfish, legumes, eggs, lean meat; low-fat tofu, peanut butter, nuts or seeds
bacon; bakes beans; fried meat, fish, poultry, eggs or tofu; refried beans; ground beef; hot dogs; luncheon meats; marbled steaks; poultry with skin; sausages; spare ribs
milk, yogurt and cheese: make fat-free or low-fat choices
1 c milk is equivalent to: 1 cup fat-free milk or yogurt; 1.5 oz fat-free natural cheese; 2 oz fat-free processed cheese
fat-free milk and fat-free milk products
not fat-free products; milk products with added sugars such as chocolate milk, custard, ice cream, frozen yogurt etc.
oils: select recommended amounts from among these sources
1 tsp oil is equivalent to: 1 tbsp low-fat mayonnaise; 2 tbsp light salad dressing; 1 tsp vegetable oil; 1 tsp soft margarine
liquid vegetable oils such as canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, and sunflower oils; mayonnaise, oil-based salad dressings, soft trans-free margarine
unsaturated oils that occur naturally in foods such as avocados, fatty fish, nuts, olives and shellfish
hopefully this will provide some basic nutrition information that you can keep in mind when you’re preparing food/buying food. If you go to Mypyramid.gov, you can create a custom pyramid for your age, weight, situation (pregnant, nursing, etc) and it can be helpful when you’re planning meals. The website also has many other resources you can use.
2. What are good sources of vitamins?
Basically, there are two types of vitamins: fat soluble and water-soluble. Here’s a quick over view:
Fat soluble: are found in fats and oils of foods (and absorbed like fats); require bile for absorption; stored until body needs them – often weeks and months
Vitamin A & beta-carotene:
good sources: fortified milk, carrots, sweet potato, spinach , apricots, bok choy & beef liver
functions: vision; maintenance of cornea, skin, bone and tooth growth, regulation of gene expression; reproduction and immunity
Vitamin D:
good sources: salmon, sunlight, fortified milk, shrimp
functions: mineralization of bones and teeth
Vitamin E:
good sources: mayonnaise, safflower oil, wheat germ, canola oil, sunflower seeds
function: antioxidant
Vitamin K:
good sources: cabbage, spinach, soybeans, cauliflower, canola oil, salad greens
functions: blood-clotting proteins and bone proteins
Water soluble: absorbed directly into blood, most are not stored in body; needed in frequent doses (1-3 days); washed off easily
Vitamin C:
good sources: sweet red pepper, orange juice, brussels sprouts, grapefruit, sweet potato, strawberries, broccoli, green peppers, bok choy
functions: collagen synthesis (scar tissues, strengthen blood vessels, matrix for bone growth), antioxidant, boosts iron absorption, restores vitamin E to active form, supports immune system
B Vitamins:
Thiamin:
good sources: enriched pasta, cereal, whole wheat bagel, sunflower seeds, baked potato, green peas, waffle, black beans, pork chop
function: coenzyme active in energy metabolism
Riboflavin:
good sources: cottage cheese, enriched cereal, spinach (cooked), milk, yogurt, pork chop, mushrooms, beef liver
function: coenzyme active in energy metabolism
Niacin:
good sources: chicken breast, pork chop, baked potato, tuna, enriched cereal, mushrooms
function: coenzyme needed in energy metabolism
Folate:
good sources: lentils, pinto beans, asparagus, avocado, enriched cereal, beets, spinach (raw), beef liver
function; coenzyme needed for new cell synthesis . **crucial in fetus development**
b12:
good sources: chicken liver, sirloin steak, cottage cheese, pork roast, sardines, tuna, swiss cheese
function: coenzymes needed in new cell syntheses; helps to maintain nerve cells
b6:
good sources: beef liver, banana, sweet potato (cooked), baked potato, chicken breast, spinach (cooked)
function: coenzyme needed in amino acid and fatty acid in metabolism; helps make red blood cells
read all about vitamins and what you should consume here, at the USDA’s site.
3. How much exercise do I need?
(CDC) The 2008 Physical Guidelines for Healthy Americans states that adults need at least:
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4. How many calories do I need?
Use this calculator from the American Cancer Society or use MyPyramid plan from mypyramid.gov
5. What types of exercises should I be doing? What counts as exercising?
It is recommended you do many types of exercising: aerobic, weight training, stretching, vigorous, and moderate intensity.
A lot of things count as exercising! Also, remember this: (from CDC)
10 minutes at a time is fine!
We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing your activity at a moderate or vigorous effort for at least 10 minutes at a time
Give it a try!
6. Are vaccines safe? Why are they so important?
Vaccines are developed, tested, and produced under standards that ensure purity, consistency, and effectiveness, in a process regulated by the Centers for Biologics Evaluation and Research (CBER), within the Food & Drug Administration.
It often takes 5-10 years and $500-$700 million to develop a vaccine. Clinical trials assure vaccine is effective (80% minimum efficacy) and safe (i.e. rare adverse reactions: no more than 1 in 100,000 doses).
Once licensed, adverse reactions are continually assessed through a required reporting system. While historically there have been cases where vaccination has led to serious allergic or disability-related reactions, or even death, statistically these have been rare. [Often, deaths that occur around the time a vaccination are almost always coincidental. People die in crashes, from a pre-existing condition, etc...and sometimes it happens a day or less from a vaccine]
At present, there are no data to conclude that childhood vaccines (and in particular hepatitis B vaccine) pose a serious health risk or justify a change in current immunization practice. (Pediatr Infect Dis J. 2005 Nov;24(11):953-61)
From time to time, rumors circulate that thimerosal, a mercury-based preservative once used in several vaccines (and still used in some flu vaccine), could contribute to autism spectrum disorders (ASDs). However, valid scientific studies have shown there is no link. The American Academy of Pediatrics (AAP), the American Medical Association (AMA), the CDC, and the Institute of Medicine (IOM) agree that science does not support a link between thimerosal in vaccines and autism. (American Academy of Pediatrics, March 2008)
There is less health risk in gaining immunity from a vaccine, than from a naturally occurring infectious disease which may have serious adverse health effects. Immunity from a vaccine offers protection against future disease that is similar to immunity acquired from a natural infection, although several doses of a vaccine may have to be given for a child to have a full immune response. For some vaccines (e.g. tetanus and Hep b) the vaccine is sometimes better at creating immunity than a natural infection would be.
Without vaccines, the diseases we are now protected from will return.
[HLTH 311 Powerpoint, Dr. Gene Cole]
Here is an article about vaccine safety from the CDC, which links to many other sites about vaccines.
7. Is nutrition tied to immunity? Is it tied to other diseases, such as cancer or cardiovascular problems?
Although nutrition cannot directly prevent or cure infectious diseases, it can strengthen or weaken your body’s defenses against them. Malnourishment is a big problem in developing countries because it make diseases so much worse on the body.
Diet can directly affect chronic diseases, such as heart disease, cancer, hypertension, atherosclerosis. The World Health Organization has an article about it here.
Nutritional choices you can make that will improve your short-term and long-term health include:
1. a diet low in saturated fat, salt, trans fats, dietary cholesterol, alcohol, sugar, simple carbs and smoking
2. a diet high in fruits and vegetables, monosaturated/unsaturated fats, fiber, complex carbs, vitamins and minerals, whole wheat, water
3. Remember that exercise plays a role in your health as well as eating right.
8. What is food safety? Why is it important?
Many of our foods contain germs that can be potentially harmful unless we, as consumers, take proper caution. Diseases such as Hepatitis A, Salmonella, E. coli, Listeriosis, Botulism and many more can be caused by improper handling of foods. Along the path of getting food produced and to stores, there are a lot of opportunities for germs and other toxins to settle on food.
Safe Food Handling:
1. Keep your hands and surfaces clean; use bleach, fresh towels, and use hot water to wash dishes
2. Keep raw foods separate. Never cross-contaminate by cutting chicken and lettuce on the same cutting board without washing it first.
3. Keep hot foods hot : after cooking, foods should be kept at 140 degrees. Within two hours, either toss or store in the refrigerator.
4. Keep cold foods cold: this also applies when grocery shopping. Plan your trips accordingly. Don’t thaw meats on the counter; use the fridge. Chill foods in shallow containers, and store them at 40 degrees or lower.
Animal products (meat, eggs, seafood), raw produce, honey, picnic and take-out food all pose potential risk. With raw food, always treat as if contaminated. Never buy perishable products from an unclean, too hot or cold place, and never buy meat from someone random off the streets. This is a public health offense, and should be reported to the health department.
Food borne illnesses pose great risk to young children, the elderly, and pregnant women and their fetus(es).
The CDC’s Food Safety site give you information on pathogens, safety and signs/symptoms. Take the time to educate yourself on proper food safety.
9. What if I’m pregnant? How does my diet and exercise change?
A woman needs to be well nourished before becoming pregnant, as her health can impact both her and the fetus. Most developmental defects that can be prevented by good nutrition occur in the first few weeks: before a women usually knows she is pregnant and then it is too late. A specific vitamin critical to a healthy fetus is Folic acid and b 12. Natural sources include: lentils, asparagus, spinach, avocado, orange juice and beets; fortified sources include: multi-grain cereal, rice, pasta, bread and bagels. A physically fit women with a normal pregnancy can and should continue exercising throughout pregnancy, adjusting the intensity and duration as the pregnancy progresses. There are many benefits to exercising while pregnant, including: improving fitness of the mother, facilitating labor, reducing stress, managing gestational diabetes and providing fewer discomforts. Women should talk to their doctor with concerns. Also, avoid becoming dehydration and a high body temperature. Avoid saunas and hot tubs.
Here is the Mayoclinic’s list of what not to eat and what to eat during pregnancy.
The ABC‘s of pregnancy from the CDC
Getting ready for pregnancy and a healthy pregnancy, here.
Baby, let’s move! The Mayoclinic’s guide to exercising when pregnant.
10. Are supplements bad for you? What do they do – and when is it okay to take them?
Supplements are pills, liquids or powders that contain purified nutrients and other ingredients. Lately, they have been advertised as “meal replacers” for healthy people. This is not the case. Diets filled with a lot of supplements do not promote optimal growth and health. They help sick people survive, but not people to thrive.
If you skip out on food, you’re not just missing out on pure vitamins and minerals, but nonnutriets, including phytochemicals that our bodies need, and can’t get from a supplement. Eating food also controls the amount of these vitamins you take: you don’t a high dose every day.
Those who may need them include: women in their childbearing years, pregnant and lactating women, those with nutrient deficiencies, victims of AIDs or other wasting illnesses, strict vegetarians, those who are lactose intolerant, perhaps infants and elderly people as well.
On a similar note, those who eat a well balanced diet don’t need to take protein supplements. It takes hard work to stimulate your genes to produce more muscles. A protein-rich snack immediately before or within an hour or two of strength exercises, like skim milk or soy milk, provides amino acids and may offer some stimulus for muscle growth (but research for that is still continuing). Protein supplements offer no advantage over food, and in fact, without exercise, give you excess calories and really expensive urine, as your body can only hold so much protein before excreting the rest.
11. What is an antioxidant?
Antioxidants protect against free radicals, which may lead to cancer, heart disease and other diseases if free radical activity remains unchecked.
Vitamins E, beta-carotene, and C, along with selenium (a mineral) provide antioxidants. You can find antioxidants in -berries.
Here is antioxidant 101.
12. What is BMI?
BMI, or body mass index, is an indicator of obesity or underweight, calculated by dividing the weight of a person by the square of the person’s height. The scale is broken up into these categories:
18.5 or less Underweight
18.5-24.9 Normal
25.0-29.9 Overweight (increased chronic disease risk)
30.0-34.9 Obese, class I (high chronic disease risk)
35.0039.9 Obese, class II (very high chronic disease risk)
40 or greater Extremely obese, class III (extremely high chronic disease risk)
*risk for type 2 diabetes, hypertension, and cardiovascular disease.
There are pros and cons to the BMI, and mostly is a tool at a population level. Athletes, pregnant/lactating women and adults over 65 do not have accurate scores, and other methods would be used to find body fitness level.
Calculate your BMI here.
More questions? Email me: amandamchristensen@gmail.com
[Unless cited otherwise, I'm getting my information from this textbook (which I wish I could give you all a copy because it is excellent]:
Frances Sizer, Ellie Whitney
Nutrition: Concepts and Controversies
11th Edition ©2008
