Eat Smart To Live - the importance of diet in good health

Ebony, July, 2001 by Charlotte Lyons

SMART people eat smart and live longer. Instead of living to eat, they eat to live, giving greater zest to both the eating and the living.

Since time immemorial, since the days of pyramids and before, smart-eating and smart-living Brothers and Sisters have consciously (or unconsciously) followed the time-tested dieting plan of balancing the food groups. A healthy diet provides the right balance of carbohydrates, fats, proteins, vitamins, minerals and water to keep the body running and to reduce the risk of chronic diseases.

The Department of Agriculture and the Department of Health and Human Services have codified this principle in the Food Guide Pyramid, which shows at a glance the proportions of each food group that should supply all the nutrients in the amounts needed by most people over the age of 2. The pyramid is not a precise prescription but a basic guide that suggests a range of servings, depending on your caloric needs and your taste.

At the base of the Food Guide Pyramid are the grains: bread, cereal, rice and pasta. The pyramid recommends daily consumption of 6 to 11 servings of grains, which supply many minerals, including iron, as well as B vitamins, complex carbohydrates and dietary fiber. There are many different types of grain products in most grocery stores. That's why it is important to read labels before making your selections. Many of these products are high in calories and sodium but not high in nutritional value. Also watch out for fat content, and keep in mind that you negate the nutritional value of lower-calorie foods when you pile on butter, margarine, mayonnaise and other fatty additions.

The next level on the Food Guide Pyramid contains vegetables and fruits. The pyramid recommends that we eat three to five servings of vegetables and two to four servings of fruits each day. Vegetables provide vital nutrients such as folic acid, vitamin C, iron, potassium and magnesium. Quite a few also are packed with vitamin A, and all contain fiber and are low in calories. Like vegetables, fruits also are rich in fiber and nutrients. Both are a good source of vitamin C, which is abundant in citrus fruits, melons and strawberries. In addition to being packed with nutrients, most fruits are low in calories.

Vegetables and fruits are an excellent snack food, especially when eaten raw. Fresh produce (fruits and vegetables) is best when eaten as close as possible to its peak of freshness. Produce that sits in the refrigerator for a week or more will lose a substantial portion of nutritional content. This is especially true for vegetables such as broccoli and spinach.

The next level includes the dairy group (milk, yogurt, cheese and ice cream) as well as meat, poultry, fish, dried beans and nuts. The dairy group includes all milk products except butter. Two to three servings from this group are recommended by the Food Pyramid. Keep in mind that it is difficult for the average American to consume enough calcium without including milk or cheese in his or her diets. Dairy products also supply a variety of other minerals, such as nutritionally complete protein, vitamin A (whole or fortified milk), vitamin D (usually added to milk) and many of the B vitamins. The down side is that many dairy foods are high in fat. When selecting from the dairy group, choose foods that are lower in fat.

The protein food group includes meat, poultry, fish, dry beans, eggs and nuts. The Food Pyramid recommends two to three servings of protein foods a day. These foods supply protein, most B complex vitamins and several minerals such as iron. Like those in the dairy group, some of these foods may be high in fat and should be eaten in moderation. A serving of meat is 3 ounces, about the size of a deck of cards. When selecting from the meat and protein group, choose lean cuts of meat and skinless poultry to cut down on the fat.

Some people choose vegetarian diets due to their culture, personal beliefs or for health reasons. Vegetarian diets are consistent with the guidelines and can provide the recommended dietary allowance for nutrients. You can get sufficient protein from a vegetarian diet as long as the variety and amounts of foods consumed are adequate. Vegetarians should make sure they are consuming enough iron, zinc, and B vitamins, especially since these nutrients are primarily found in meat, fish and poultry. In addition, those consuming vegetarian diets, particularly children, should take care to ensure they get adequate amounts of vitamin D and calcium.

At the tip of the Food Guide Pyramid are fats, oils and sweets, and it is recommended that you eat them sparingly. Salad dressings, gravies, sauces and condiments are included in this group, as are margarine, butter and cooking oils. The foods in this group generally contribute to taste and texture, but are relatively low in nutritional value and high in calories. This is the area to cut back if you have a problem with weight.

Eating a variety of foods is key to maintaining good health because no single food or food group can supply all the nutrients in the amounts your body needs. For example, oranges provide vitamin C, but no vitamin B-12; cheese provides vitamin B-12, but no vitamin C. You also should choose a variety of foods within each food group, because foods within the same group have different combinations of nutrients and other vital ingredients. For good health, eat more grain products, vegetables and fruits. Eat dry beans, lentils and peas more often. Increasing fiber intake is beneficial for proper digestive and bowel function and can reduce symptoms of chronic constipation.