From ACSM
Dietary Strategy #1 Fruits and Vegetables: At Least Five-a-Day You’ve heard it many times before: “Eat more fruits and vegetables.” Repeated by dietitians over and over, this phrase begins to sound like a mantra, but why is it so important? Fruits and vegetables contain a vast array of vitamins, minerals, and phytochemicals (many of which function as antioxidants) that not only improve overall health but also contribute to reduced cancer risk, heart disease, and high cholesterol. Fruits and vegetables are high in fiber, which helps maintain digestive health, and the protein and carbohydrate we get from these foods help fuel and repair our bodies. Most fruits and vegetables are also naturally low in calories and promote satiety (a feeling of fullness and satisfaction); thus, they may also aid in weight management.
Dietary Strategy #2 Go for the Whole Grain: Replace Refined Grains with Whole Grains Whole grains offer the plant’s seed in its entirety. The alternative — refined grains — undergoes a refining process that strips away the majority of the plant’s vitamins, minerals, and fiber, only a fraction of which is “replaced” when the grains are “enriched.” Words such as “whole wheat, whole rye, or whole oats” should be the first ingredient on a product’s ingredient list. The key here is to substitute whole grains for refined grains. Look for labels that read “100% whole grain.” But be careful: sometimes a label that reads “made with whole grain” may contain little in the way of whole grains. Consider eating a piece of whole wheat toast instead of white toast, or cook up some brown rice or wild rice instead of white rice. The nutrient content of your meal will increase and the food will provide a rich source of fiber, vitamins, and minerals. A steady supply of whole grains will help reduce the risk for heart disease, hypertension, and high cholesterol, and may even aid in weight loss.
Dietary Strategy #3 Good Fats, Bad Fats: Substitute saturated fats and trans fats with unsaturated fats. Both saturated fats and trans fats have been shown to increase blood cholesterol levels particularly LDL-cholesterol otherwise known as “bad cholesterol” for its role in heart disease. On the other hand, unsaturated fats, particularly monounsaturated fats such as olive oil and peanut oil, may actually raise HDL-cholesterol levels i.e., the “good cholesterol”, which is the compound that facilitates the removal of artery-clogging cholesterol from your body. Still intended to be used sparingly, substituting a monounsaturated fat such as olive oil for butter or margarine may help reduce overall cholesterol levels. Other sources of monounsaturated fats include almonds and avocados. All of these are high calorie foods, but if consumed in moderation, they are very healthful, contributing the good fat our body needs to function while also helping to improve overall heart health.
Dietary Strategy #4 Nothing Fishy About It: Eating More Fish Reduces Disease Risk. Fish, particularly fatty varieties such as salmon, is high in Omega-3-Fatty Acids. These polyunsaturated fatty acids are essential i.e., our bodies cannot manufacture them, so we must get them from our diet. Dietary surveys suggest that Americans are currently consuming inadequate amounts of Omega-3 fats despite scientific findings that these substances can reduce risk for cancer, heart disease, diabetes, and arthritis. Consuming fatty fish like salmon, tuna, and rainbow trout twice per week can provide adequate amounts of Omega-3’s. Not a fish eater? Fish oil supplements can provide the same benefit, but it is wise to consult with a Registered Dietitian on what and how much to consume. Recently, publicity about the mercury content in fish has raised concerns regarding fish consumption. Salmon, however — particularly the wild variety — has been shown to be very low in mercury. To check the common mercury contents of various fish, visit the FDA’s Web site: http://www.cfsan.fda.gov/~frf/seamehg2.html, or consult the Environmental Protection Agency www.epa.gov.
Dietary Strategy #5 Count on Calcium: Not Just for Bone Health. Calcium and its vitamin counterpart, vitamin D, help build and maintain strong bones. Osteoporosis is increasing in prevalence: It is currently estimated that one in two women and one in four men over the age of 50 will suffer an osteoporotic fracture at some point in their lifetime. Calcium intake has been shown to be positively correlated with bone mineral density BMD i.e., the higher the calcium intake the greater the BMD in all age groups; although the results are particularly convincing in older, postmenopausal women. Important dietary sources of calcium are lowfat /non-fat dairy products milk, yogurt, cheese, dark green vegetables, canned fish with bones, nuts, and fortified foods juices, cereals, breakfast bars. Three servings of dairy per day will put you in line with the current recommendations. Not a fan of dairy products? Consider calcium-fortified orange juice or a supplement with calcium and vitamin D. Calcium and vitamin D are not only important for improving and maintaining bone health, but research suggests they may also work together to help reduce risk for developing colon cancer. As society and, subsequently, our lifestyles, become increasingly hectic, maintaining health becomes even more important.
Adopting these five dietary strategies will put you on the path to developing a healthier lifestyle and help you make the long-term investment that will decrease your risk for developing disease.
