Eat Yourself Healthy
March 2009
by Molly M. Ginty
Can salmon ease asthma, whole grains boost heart health, and raspberries combat cancer?
Researchers say the answer is yes—as long as you not only eat these healthy foods, but eat them in the healthiest way.
From antioxidants to zinc, the U.S. government-recommended daily diet (5.5 ounces of protein, 6 ounces of grains, 2 cups of fruit, 2.5 cups of vegetables, and 3 dairy servings) is packed with nutrients that can ward off illness and even reverse disease—as long as you get these nutrients from the freshest sources possible.
“It’s healthiest to consume foods in their natural state, with no additives or preservatives or other artificial ingredients,” says Christine Gerbstadt, a spokesperson for the American Dietetic Association. “Whole foods give your body a direct, rich supply of nutrients while giving you soluble and insoluble fiber that aids digestion, removes toxins, and decreases your risk of illness.”
Studies show blueberry juice can reverse memory loss, cherries can ease arthritis pain, walnuts can lower blood pressure, and red bell peppers can strengthen the immune system.
The same is not necessarily true of the processed, packaged foods that line American grocery shelves. You won’t get the same benefits from blueberry breakfast bars, cherry popsicles, walnut-flavored pancakes, or red-bell-pepper and-processed-cheese snack dip.
Vitamin pills aren’t the best fix, either. Repeated studies show people who get all their nutrients from supplements suffer more disease than those who get the same nutrients from eating a balanced diet. Want to get the 18 milligrams of iron you need each day? Reach for spinach, and not just a supplement.
Amid all the hype and hoopla over ice cream that promises to whittle your waistline, yogurt mixed with cholesterol-reducing plant sterols, and potato chips with added vitamin A and C, what’s the real trick to healthy eating? During National Nutrition Month, here’s the simple secret: Eat whole foods at the right time, in the right amount, and at the right pace, following the tips below to get the most out of every bite.
Ready, Set, Breakfast!
Surveys show that 20 percent of Americans skip breakfast, and a 2005 study in the Journal of the American Dietetic Association found that women who don’t eat in the morning are 24 percent more likely to be overweight than those who do. “Make sure you ingest the calories you need, especially at breakfast, or your body will produce stress hormones that can wreak havoc with your energy levels and set you up for binge eating later in the day,” says Gerbstadt. Load up on bran cereal, whole-grain bagels, and omelets, but go easy on the coffee: More than three cups of caffeinated beverages per day can throw your energy out of whack.
Time it Right
Enjoy breakfast within an hour of waking, and keep your energy level stable by trying to go no more than four hours without eating, even if it’s just to grab a piece of fruit or another healthy snack.
Have your heaviest meal in the middle of the day, and refrain from eating within two hours of bedtime. A 2008 Brazilian study found that eating too much fat in the evening hours can compromise the quality of your sleep.
Tune in
“Eat when you’re hungry, stop when you’re full, and listen to your body’s needs instead of just counting calories,” recommends Evelyn Tribole, co-author of Intuitive Eating. Studies show that women who follow this advice and eat intuitively have healthier weights and less cardiovascular disease than those who deny themselves food when they’re hungry or always stick to set meal times or portions.
Maybe you need three meals and one snack per day. Maybe you function best on six smaller meals. Whether you consult a doctor, nutritionist, or your own hunger cues, find out what works best for you—and stick with it.
Enjoy Every Bite
It can take 20 to 40 minutes for the body to register that it’s full, so eat slowly and savor your food to prevent yourself from overeating. A 2008 University of Rhode Island study found that women who took small bites and chewed thoroughly consumed 70 fewer calories per meal than those who ate more quickly.
Pass on the Salt
Have less than 2,400 mgs of sodium (salt) daily. More boosts your risk of diabetes and high blood pressure.
Boost Bone Health
Women lose bone density after age 25 and can develop bone fractures and osteoporosis (bone thinning)—unless they get 400 IUS of vitamin D and 1,000 to 1,300 mgs of calcium (at least three glasses of milk’s worth) per day—plus weight-bearing exercise such as walking, strength training, or jogging.
Move and Groove
Along with a balanced whole-food diet, get the government-recommended 30 minutes of exercise per day to keep yourself feeling your best. “Don’t exercise within two hours of a heavy meal, as this can divert blood to your muscles and interfere with digestion,” says Gerbstadt. “But remember that light exercise, like taking a moderate stroll after a meal, is not only good for your overall health but can actually help your body digest the healthy nutrients you’ve just eaten.”
Molly M. Ginty lives in New York. Her work has appeared in Ms., Marie Claire, Redbook, and Women’s eNews.