Healthy Nutrition
This web page is designed to provide information about healthy nutrition and includes links to other web sites that may help you in obtaining further information. Information about special dietary requirements is provided in sections that follow.
[Healthy Nutrition]
[Healthy Weight]
[Food Guides]
[Bread, Cereal, Rice, Pasta]
[Vegetables]
[Fruits]
[Meat, Poultry, Fish, etc.]
[Milk, Yogurt, Cheese]
[Beverages]
[Fats, Oils, Sweets]
[Keeping Foods Safe]
[Complementary/Alternative Supplements]
Good nutrition is key to living as healthy a life as possible. It is important for all persons including women with disabilities. While some illnesses and disabling conditions require special diets, most women with disabilities require a healthy diet similar to that recommended for other people. However, special problems may occur with disability and a healthy diet may be beneficial or helpful in controlling some of the signs and symptoms associated with those problems.
Women who have disabilities that affect their ability to
purchase and prepare food often eat fast foods because of the lack of effort required in
their preparation. This often results in eating a diet higher in fat and carbohydrates
than is recommended and weight gain is often the consequence. Fast foods often
contain a lot of salt, which can lead to an excessive intake of sodium.
Women who are experiencing some depression because of
their disability often rely on "comfort food" to help them cope with their
circumstances or find preparation of more healthy food to be too much effort.
Difficulty swallowing may occur with some disabling
conditions. As a result, individuals may reduce their food intake (because of the
time and effort it takes to eat safely) and not get an adequate amount of nutritional
foods. Swallowing difficulties may require the careful selection of foods that are
easier to swallow and assessment by a speech therapist to determine what strategies can be
implemented to assure safe eating. If choking during eating occurs, bring this to the
attention of your health care provider so that a referral to a speech therapist can be
made.
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A healthy weight is essential to living as healthy a life as possible. Being overweight or obese increases your risk of developing certain diseases such as high blood pressure, heart disease, stroke, diabetes, certain types of cancer, arthritis and breathing problems. Being significantly underweight can be a sign of a significant health problem. Women with certain disabilities may have difficulty maintaining a healthy weight due to problems with mobility and difficulty with food preparation, among other things.
One method of evaluating your weight is to compare
your weight in pounds to your height, or the Body Mass Index (BMI). You can
determine your BMI by going to the following website
BMI Chart and
click on the "All About Me" section.
- A BMI of 18.5 to 25 refers to a healthy weight.
- A BMI of 25 up to 30 refers to overweight
- A BMI of 30 or higher refers to obesity.
A second method is to evaluate the amount of abdominal fat you have by measuring around your waist, just above your hip bones, while standing. Health risks are thought to increase as the waist measurement increases.
- A measurement over 35 inches for women or 40 inches for men may place you at greater risk for health problems, even if your BMI is within the healthy limits.
Remember to adjust your food intake according to
your level of activity. if your symptoms prevent you from being as active as usual,
you will probably need fewer calories during that time. Cut out foods that are especially
high in fat and calories that do not provide a lot of nutrients.
If either of the above indicators are
not in the healthy range, take action to reach a desirable weight by establishing a
healthy eating pattern and participating in an exercise program tailored to your specific
abilities. Continue to chart your BMI and your waist measurement regularly and take
appropriate action.
Use the following information to evaluate your
eating habits and make changes that will help keep you stay healthier.
Remember to discuss any concerns about your weight
and your plans for weight control with your health care provider.
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USDA FOOD GUIDE PYRAMID
The USDA Food Guide Pyramid is designed to provide basic dietary recommendations for healthy eating. For the best nutritional value, consider the following guidelines:
- choose a variety of foods
- keep food groups proportional. For example, do not eat just high protein foods.
- reduce or keep in moderation foods that are low in nutritional value (cake, cookies, candy, potato chips, etc.)
Keep in mind that moderation and variety in the amount and type of foods you choose to eat are key to a well-balanced, healthy diet.
Note that the USDA Food Guide Pyramid provides a range of the number of recommended servings under each food category. To maintain a healthy weight, be sure to use the amounts appropriate for you. The following table will help you decide how many servings of each food group you need each day.
Recommended servings
| Food group | Women,
children ages 2 to 6 years, some older adults, (about 1,600 calories) |
Teen girls, older children, active women, most men (about 2,200 calories) |
Teen boys, active men, (about 2,800
calories)
|
| Grains group: Bread, cereal, Rice, and Pasta |
6 | 9 | 11 |
| Vegetable Group |
3 |
4 |
5 |
| Fruit Group |
2 |
3 |
4 |
| Milk Group: Milk, Yogurt, and Cheese (preferably fat free or low fat) |
2 or 3* | 2 or 3* | 2 or 3* |
| Meat and Beans Group: Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (preferably lean or low fat) |
2 (for a total of 5 ounces) | 2 ( for a total of 6 ounces) | 3 ( for a total of 7 ounces) |
| Fats, Oils, Sweets |
|
Use sparingly 73 grams or less of total fat per day 24 or less grams of saturated fat |
Use Sparingly 93 grams or less of total fat per day. 31 or less grams of saturated fat
|
*The number of servings depends upon your age. Older children, teenagers, and adults over age 50 require 3 servings.
If you are not as active as usual because of an increase in symptoms, remember to adjust your food intake accordingly to avoid weight gain.
Source: United States Department of Agriculture and
the U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2000.
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These foods are good sources of complex carbohydrates, fiber, vitamins and minerals. These are important to provide energy and the nutrients that your body needs to function properly.
Recommendation: 6-11 servings per day
1 Serving =
1 slice bread
1 medium muffin
½ hot dog or hamburger roll
1 oz. ready-to-eat cereal
1 cup cooked cereal, rice or pasta
½ small bagel
Healthy Hints:
Whole grain foods rich in fiber, such as 100% whole wheat
breads, rye and pumpernickel bread, whole wheat bagels, brown rice, whole wheat pasta, and
bulgar wheat are the best choices. These foods are high in fiber, which is important in
the prevention of constipation in persons who may be unable to participate in physical
activity.
High fiber diets should include 8 glasses of water per day
(12 ounce glasses). In addition to providing the fluids your body needs, an
adequate amount of water is needed to move the waste through the intestines.
Choose low fat snacks such as low sodium pretzels,
air-popped popcorn or baked tortilla chips with salsa added.
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These foods are good sources of vitamins A and C,
folate, potassium, magnesium, and iron. These are important for promoting healthy function
of the body.
Recommendation: 3-5 servings per day
1 Serving =
½ cup raw chopped vegetables
½ cup cooked vegetables
¾ cup vegetable juice
1 cup raw leafy vegetables
Healthy Hints:
Dark green leafy vegetables are packed with vitamins and
minerals.
Many fruits and vegetables are rich in anti-oxidants. These special
chemicals in the body help to reduce your risk of cancer, heart disease and may delay the
aging effects of the body.
Yellow and orange vegetables are great sources of beta-carotene, a
form of Vitamin A. Tomatoes and broccoli are rich in vitamin C .
Legumes such as chick peas, lentils and kidney beans contain iron,
folate, fiber and are an excellent source of low fat protein in the diet.
It is important for women who are menstruating to have adequate iron
in their diet.
Women who are of childbearing age should make sure they have an
adequate intake of folate both before and during pregnancy to decrease the risk of certain
birth defects.
For more information click on folic acid in the March of Dimes web site. http://www.modimes.org
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These foods are good sources of simple carbohydrates, vitamins A and C, potassium, and fiber. These are important for promoting healthy functions of the body.
Recommendation: 2-4 servings per day
1 Serving =
1 medium sized piece of fruit
¼ cup dried fruit
½ cup canned fruit
¾ cup fruit juice
Healthy Hints:
Apricots, mangoes and
cantaloupe are great sources of vitamin A and vitamin C. Citrus fruits are also full of
vitamin C. Fresh fruits also add extra fiber which can help prevent constipation, which is
a problem for many persons who are unable to exercise. All fresh fruits are perfect
on-the-run snack foods.
Vitamin C and vitamin A are
important nutrients required for wound repair. This is important if you have a break in
the skin or are prone to pressure ulcers or sores.
Snack on fruit to fulfill
your sugar cravings.
Dole company provides an interactive web site for
families on how to add more fruits and vegetables into your diet. This site supports the
National Cancer Institute campaign to encourage at least 5 servings a day of fruits and
vegetables.
http://www.dole5aday.com/
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MEAT, POULTRY, FISH, DRY BEANS, EGGS, AND NUTS
These foods are good sources of protein, vitamin B complex, iron, and zinc. These are important for maintaining muscle mass, healthy skin, hair and blood.
Recommendation: 2-3 servings per day
1 Serving =
2 oz. to 3 oz. of cooked LEAN meat, poultry, or
fish
(size of the palm of your hand or a deck of cards)
1/2 cup cooked dry beans
1 egg (equals 1 oz. of lean meat)
2 tablespoons of peanut butter (equals 1 oz. of lean meat)
4 oz. Tofu (equals 1 oz. of lean meat)
1/2 cup nuts or seeds
Healthy Hints:
Adequate protein in the diet
helps to promote wound healing if you are have a break in the skin or are prone to
pressure ulcers and sores.
Whenever possible, choose lean meats, skinless
poultry, and fish.
Pay attention to food preparation methods
– bake, broil, or steam rather than fry.
Use fresh lemon, garlic and herbs for great taste and
seasoning. Try using these instead of salt when cooking. Begin by gradually
decreasing the amount of salt you use both during cooking and at the table. Remove
the salt shaker from the table. Many people use salt out of habit. You may use less
if it is not within easy reach.
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These foods are good sources of protein and calcium. These nutrients help to promote healthy bones.
Recommendation: 2-3 servings per day
1 Serving =
1 cup of milk
1.5 ounces of natural cheese
1 cup of yogurt
2 slices of processed cheese
Dairy Products and Healthy Bones/Skin
Milk and dairy products provide protein which is needed to promote wound healing for a break in the skin, pressure ulcers or sores.
An adequate intake of calcium is important for bone growth and maintenance. Vitamin D is also needed to help your body absorb the calcium. Your body manufactures vitamin D through exposure to sunlight. It is also contained in dairy products. However, many people do not get enough exposure to sunlight, especially the elderly and people with disabilities who cannot tolerate being in the sun. As a result, your body may not be able to manufacture enough vitamin D. If this is the case, you must obtain vitamin D from your diet or through a dietary supplement.
Just how much vitamin D is enough has not been established, however, a recent report on osteoporosis from the National Institute of Health recommends anywhere from 400 to 1000 IU per day. However, too much vitamin D may be harmful, so use caution when using this and any other dietary supplements.
As women approach menopause, their estrogen levels decrease and bone loss increases. If you are a woman with mobility problems and unable to perform weight bearing exercise, or if you have additional risk factors for osteoporosis (click here to check your risk factors Osteoporosis), you may be at even greater risk for osteoporosis.
You can make sure that your diet is adequate to promote healthy bones and help prevent osteoporosis. The following table lists the current recommended calcium intake for women.
Recommended Calcium Intake
| Recommended Calcium Intake | |
| Pre-menopausal women | 1000 mg |
Postmenopausal women taking estrogen (hormone replacement therapy) |
1000 mg |
Postmenopausal women NOT taking estrogen |
1500 mg |
Source: National Institute of Health Consensus Statement on Optimal Calcium Intake, 1994
There are medications that you can take to prevent or to treat osteoporosis. It is important that women with disabilities discuss their risks for osteoporosis, bone density testing, and medications to prevent or treat osteoporosis with their health care provider.
For more information about osteoporosis visit the
web site of
The National Osteoporosis Foundation. http://www.nof.org
and our webpage Osteoporosis.
Healthy Hints
Remember to choose low fat or low calorie options, and pay attention to the
portion size with the treats you crave!
If you love to get your calcium from frozen yogurt,
just go easy on the toppings!
For healthy recipes and tips in adding dairy
products into your diet visit these web sites. http:www.nationaldairycouncil.org
and
http://www.milk.co.uk/
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Because of the importance of an adequate daily intake of fluid, beverages could be considered an extra level to the food pyramid. In fact, for people over 70, a new food pyramid has been developed that recommends drinking 8 glasses of water per day.
Click here to view the new pyramid
for people over 70.
There are many types of beverages; these range from water to juice to tea or coffee. Your body needs adequate fluid to work properly. However, be sure to choose beverages that do not add excess calories to your diet.
Water is one of the healthiest beverages available. It provides fluid balance, helps your organs function normally and promotes healthy skin. Other healthy choices include 100% fruit juice and low fat or skim milk.
Drink 8 glasses of water per day (12 ounces per glass).
Fruit juices can provide important vitamins such as vitamin C in addition to providing fluid.
Limit caffeine to two servings per day. Excess caffeine can decrease calcium absorption.
Avoid carbonated beverages. The phosphorus contained in these beverages may interfere with calcium absorption.
Healthy Hints
Make sure you drink
enough fluids each day. Your body needs an adequate amount of fluid to function and to
prevent constipation. Many women with bladder control problems avoid drinking fluids to
decrease frequency. But adequate fluids are needed for your body to function
properly. Do not just rely on thirst as an indicator of fluid needs. Your body needs
frequent replenishment of fluids.
Often people eat when they are actually thirsty. Think
about what your body is really asking for the next time you feel hungry between meals. Try
drinking a glass of water or other low calorie beverage before snacking.
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The very top of the pyramid is the oils, fat and sweet section. These foods are allowed in limited amounts. Don’t deprive yourself of your favorites, just be aware of serving and portion sizes. Remember that variety is key to a healthy enjoyable diet. The recommended intake of fat is listed below.
| Gender and Age group | Women, children ages 2 to 6 years,
some older adults, (about 1,600 calories) |
Teen girls, older children, active
women, most men (about 2,200 calories) |
Teen boys, active men, (about 2,800
calories)
|
| Fats, Oils, Sweets |
Use Sparingly
|
Use sparingly 73 grams or less of total fat per day 24 or less grams of saturated fat |
Use Sparingly 93 grams or less of total fat per day. 31 or less grams of saturated fat
|
Healthy Hints
Try to avoid using foods high in
fat and sugar as "comfort foods" if you are depressed.
Remember that fast foods are often high in fat and the
portions are often larger than what you need. Plan and, when possible, prepare your
meals ahead of time to make it easier to eat a healthy meal when you are tired.
Non-fat and low-fat foods do not necessarily mean low
calorie. Many low fat and fat free foods are high in sugar and, therefore, high in
calories.
Watch what you put ON your healthy food choices –
heavy gravies, buttery sauces, oily marinades will pile up additional calories and
increase your intake of fat. Balsamic vinegar, mustard, lemon juice and fresh herbs can be
great flavoring ingredients.
Read the nutritional labels on food packages
carefully. For example, "lite" olive oil is no lower in calories than regular
olive oil.
Choose vegetable oils rather than solid fats (meat and
dairy fats, shortening).
If you need fewer calories, decrease the amount of fat
you use in cooking and at the table.
Limit your intake of organ meats (such as liver) and
high fat processed meats such as bacon, sausages and cold cuts.
Choose fruits as desserts most often.
Choose low-fat or non-fat dairy products whenever
possible. See the chart below for some comparisons of the amounts of saturated fats in
some foods.
Comparison of Saturated Fats in Selected Foods
| Food Category | Portion | Saturated Fat Content in Grams |
|
Cheese Regular cheddar Low Fat cheddar |
1 oz. 1 oz. |
6.0 1.2 |
|
Ground beef regular ground beef extra lean ground beef |
3 oz cooked 3 oz. cooked |
7.2 5.3 |
|
Milk Whole milk Low Fat (1%) |
1 cup 1 cup |
5.1 1.6 |
|
Breads Croissant Bagel |
1 medium 1 medium |
6.6 0.1 |
|
Frozen Desserts Regular ice cream Frozen yogurt |
1/2 cup 1/2 cup |
4.5 2.5 |
Source: USDA and the U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2000.
This web site from the American Heart Association
provides heart healthy tips on how to reduce dietary fat and cholesterol in your diet.
http://www.amhrt.org
The web site of the American Dietetic Association
provides an excellent resource for nutrition information on a wide variety of topics. The
site also offers a dietitian referral network. Just by typing in your zip code you can
receive a list of registered dietitians in your community who provide nutrition services
and are available for individual nutrition counseling.
http://www.eatright.org
The web site of the Mayo Health Clinic offers a
nutrition site that provides basic tips for a nutritious diet, recipes and an e-mail
nutrition newsletter. The site also has an "ask the dietitian" section where you
can ask a registered dietitian any nutrition-related question.
http://www.mayohealth.org
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Women with a weakened immune system and certain chronic illnesses, as well as pregnant women, older persons and young children are at high risk for foodborne illnesses (food poisoning). These illnesses are caused by eating foods that are contaminated with harmful bacteria, toxins, parasites, viruses or chemicals.
Signs and symptoms of food poisoning may appear within a half an hour of eating the contaminated food or may not develop for as long as 3 weeks.
Proper food preparation and storage are important to keep foods safe. Some basis precautions are listed below.
Clean your hands and food preparation services often with hot
soapy water, especially after handling raw meat, poultry, fish, shellfish, and eggs.
Separate raw, cooked, and ready to eat foods while shopping,
preparing, or storing to avoid cross-contamination. Many food stores now keep
plastic bags at the meat counters. Place meats, poultry,etc in these bags before you
put them in your cart to avoid dripping onto other items. If your store does not
provide plastic bags in a convenient location for you, address the problem with the store
manager.
Cook foods to a safe temperature. The most accurate method is to
use a food thermometer. There are many inexpensive models available.
Follow cooking and storage directions carefully. Read the labels.
Chill perishable foods promptly. Never thaw meat, poultry or
shellfish at room temperature. Thaw in the refrigerator, microwave, or cold water
(changed every 30 minutes).
Use refrigerated leftovers within 3-4 days.
Keep cold foods cold and hot foods hot. Never leave meat,
poultry, eggs, fish, or shellfish out at room temperature for more than 2 hours (1 hour in
temperatures of 90 degrees, or above).
WHEN IN DOUBT, THROW IT OUT! Don't guess. If food may
have been left out or not stored properly, don't taste it. Just throw it out.
Even if food smells and looks okay, it may not be safe to eat.
Special Precautions
If you are at high risk for foodborne illnesses, note the following:
Do
not eat or drink unpasteurized juices, raw sprouts, raw milk or products made from raw
(unpasteurized) milk
Do
not eat raw or undercooked meat, poultry, eggs, fish and shellfish (clams, oysters,
scallops, mussels).
Recommendations and precautions for people who are at high risk change regularly. if you are at high risk, you should keep up to date on the latest information by calling the FDA's Food Information Line, 1-888-SAFE FOOD, or by checking the government's food safety hotline at http://www.foodsafety.gov.
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Supplements
In search of natural or more effective control of symptoms, women with disabilities may experiment with complementary supplements, such as herbal remedies. Many herbs have been found to have beneficial effects. Taken in recommended amounts, these remedies can be helpful. However, if you are using herbs, teas, or plants for any reason, you need to be aware some important issues.
It is estimated that as many as 7 out of 10 people
who use complementary supplements, do not report this use to their health care providers.
You should discuss your use of herbs, teas, and plants with your health care provider.
Don't be misled into thinking that because these remedies are "natural" they
don't matter---they do!
Herbal remedies can be very potent. Certain herbs
and medications do not mix well and can cause serious, life-threatening side
effects. For example, ginkgo can make your blood thinner. If you are taking
aspirin products or using a prescribed blood thinner, internal bleeding can occur.
If you are scheduled for any kind of surgery, be
sure to advise your surgeon. Many herbs, like certain medications, should be stopped
several weeks before surgery.
Don't be embarrassed to discuss your use of herbs
with your health care provider. You are free to make these choices, but be smart
about it.
- Read about what you are using or are planning to use.
- Know the side effects and possible interactions.
- Ask your pharmacist about the herb and have him/her review your medications for any possible interactions.
- Tell your health care provider what you are using.
It matters!
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This webpage is meant to provide a general overview what you can do to live as healthy a life as possible through good nutrition. Be sure to discuss your nutritional goals and plans with your healthcare provider.
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07/31/2003 02:35 PM