Eating your way to good health

Ebony, May, 1989 by Rhoda E. McKinney

Eating Your Way To Good Health

Following seven simple dietary guidelines can lead to a happier and healthier life

MOST of us take good health for granted. We awaken each day with the expectation that our bodies will operate and our hearts will beat in the precise metrical time that keeps us in constant motion. But it's not that simple. The human body is akin to a machine. Like an automobile, our ability to function depends on fuel and proper maintenance. Simply stated, a hazard-free lifestyle, exercise and a wholesome, balanced diet can result in good health and longevity.

"What we eat and how we care for ourselves is of paramount importance," says Dr. Lonnie R. Bristow, a San Pablo, Calif., internist and the only Black trustee of the American Medical Association. "Eating healthy can determine life expectancy and how well you will enjoy life." He adds that 40 percent of all deaths in the Black American population are preventable. But new AMA statistics indicate a positive trend. In the last 10 years, the overall national death rate due to heart disease dropped 30 percent, and deaths due to hypertension dropped 50 percent. "A great deal of that improvement can be attributed to increased nutritional awareness," says Dr. Bristow.

So how do we begin to eat our way to good health? Lately, everybody seems to have the answer. Consumers have purchased by the dozens books and catalogues with tips on how to lower blood cholesterol levels and eliminate saturated fat. And national health organizations have been campaigning to make America a more nutritious place to live. But with so much information available, it is often difficult to know what to read and whom to believe.

Dr. James Adkins, chairman of the Department of Human Nutrition and Food at Howard University, simplifies the process. He recommends that those who are seeking good health should follow the seven dietary guidelines developed by the U.S. Dept. of Health and Human Services and the U.S. Dept. of Agriculture. Each person should modify the guidelines according to weight, body type and personal caloric requirement. The following are governmental suggestions to help you get started.

EAT A BALANCED DIET

According to the Dept. of Health and Human Services, there are at least 40 different types of nutrients the body needs to maintain good health. Because no one type of food contains all of the essential vitamins, minerals, amino acids and proteins, it is important to eat items from each of the major food groups: fruits and vegetables, whole-grain cereals and breads, dairy products, eggs and dry beans, and meats, including poultry and fish. Also drink plenty of water.

Each food group has a direct health benefit. Vitamins A and C, fiber and an assortment of minerals can be found in fruits and dark leafy vegetables. According to the National Cancer Institute, diets rich in vitamin A can aid in reducing the risk of cancer and other diseases. Grains, including fortified and enriched breads, provide protein, vitamin B, fiber and iron. Meats also are a source of protein and iron. Calcium is found in dairy products such as milk, cheese and yogurt. Though it is essential to eat a variety of foods, it is equally important not to overindulge.

MONITOR YOUR WEIGHT

It is always a struggle to keep the scales from tipping into the danger zone. But the key to successful weight maintenance is finding the balance between proper diet and adequate physical activity. Obesity is closely related to heart disease (which is still the nation's No. 1 killer), diabetes, strokes and even cancer. Therefore, it is important to maintain a comfortable weight for your body size.

Here is a helpful hint. Most Americans have been conditioned to think of meat as the main portion of the meal, and vegetables and starch as secondary. Reverse the pattern. Try to get half your daily calories from complex carbohydrates, such as rice, pasta or something from the bean family, then divide the rest between vegetables, fats and protein.

Also, eat plenty of fruits and vegetables. Try to limit your use of sugar and salt. Monitor your fat intake, and go easy on alcoholic beverages.

DECREASE FAT AND CHOLESTEROL INTAKE

Fighting high blood cholesterol is a battle in which the whole nation seems to be involved. Because of the many kinds of processed foods Americans eat, our diet tends to be unduly high in cholesterol and fat. An excessive amount of cholesterol over a period of years can cause atherosclerosis -- hardening of the heart arteries. AMA findings indicate that more than 50 percent of all adult Americans have cholesterol levels that exceed 200 milligrams, which places them at an increased risk for heart disease. Consequently, the AMA has declared war on cholesterol and fat, and has kicked off an educational campagn to teach people how to lower their cholesterol levels and the foods that can help accomplish that goal.

Dietary cholesterol and saturated fats are primarily found in animal food products, such as fatty meats, cold cuts, butter, lard, poultry skin, whole milk, and some sweet treats. Eating excess amounts of fat not only increases the risk of heart disease, but it also adds an enormous amount of calories to the diet. The American Heart Association advises that a healthy daily cholesterol intake for adults should not exceed 300 milligrams, and their fat intake should never exceed 30 percent of total daily calories. Of all calories consumed, 50 to 60 percent should actually come from complex carbohydrates and 10 to 15 percent from protein.