Monday, February 13, 2006

Food Wars: Fresh vs. Frozen vs. Canned

I am sure you have all heard the advice: Always choose fresh vegetables and if you cannot, go for frozen rather than canned. Fresh meat is much healthier for you than canned meat. But what is the reasoning behind these warnings and are they to be taken seriously? A firm understanding of the process of freezing and canning food, the impact of preparation methods and the comparative nutritional values of fresh, frozen and canned foods will assist you in making the right food choice.

Opinions Vary on Fruits and Vegetables
When one thinks of the fresh versus frozen versus canned debate, it is usually fruit and vegetables that spring to mind and the fresher the better. And so it is surprising to hear New York City dietitian Hillary Baron say that frozen and canned fruits and vegetables can be nutritionally reasonable alternatives to fresh produce. In fact, they often contain as much and sometimes more of certain nutrients. Freezing and canning can occur immediately after harvesting when nutrient content is greatest. The nutrients are preserved until the package is opened. Fresh produce, on the other hand, must travel from the farmer to the store to your dinner table, which could take weeks or months and which will result in a loss of nutrients. Incorrect handling can compound these losses. For example, the temperature might not be cool enough or the fruits and vegetables could become bruised.

Registered dietician Allegra Burton maintains that fresh is usually better. She suggests that locally grown produce is likely to be fresher and thus more nutritious and better tasting than foods shipped hundreds or thousands of miles. Nutrients will vary from one batch of produce to another, depending on climate, handling and other factors, but a balanced diet will make up for this over the long-term.

Canning is in general thought to diminish the nutritional value of food. This is because the heating process destroys between one-third and one-half of vitamins A, E, thiamin and riboflavin, says Burton. Once canned, losses of between 5 percent and 20 percent of these vitamins may occur in one year. However, a recent study conducted by the National Food Processors Association for the U.S. Department of Agriculture found that there was virtually no difference in the nutritional values of fresh, frozen and canned foods when they are prepared for the table. In fact, the comparison of fresh, frozen and canned carrots showed that the canned carrots contained more of certain nutrients than the frozen or even the fresh carrots.

Ms. Baron says that vitamin C tends to increase during canning and a recent study showed that canned tomatoes had a higher concentration and more readily absorbable form of lycopene, a chemical found in tomatoes that has cancer-fighting properties. The key is in the preparation of the food.

Timing Matters
The nutritional value of fresh produce does decrease with time, Burton says. Up to one half of some vitamins may be lost within a few days of harvesting unless fresh produce is quickly cooled or preserved. Even if you refrigerate it produce will continue to lose half or more of some of its vitamins within one to two weeks. Ms. Burton adds that frozen is the next best thing to fresh.

How to Minimize Nutrient Loss
The most important thing to remember is to cook vegetables with very little water and for just a short time, says Ms. Burton. She suggests the following:

  • To minimize nutrient loss during heating, microwave your vegetables and cooked fruits very briefly.
  • Steam vegetables with a small amount of water rather than boiling them. Boiling vegetables in lots of water is a poor choice as many of the vitamins and minerals are released into the water and unless you drink that water – which is not a bad idea – much of the nutritional value is lost.
  • Keep the peels on as this also helps to preserve nutrients

What About Meats?
Fruit and vegetables are not the only types of food that come in fresh, frozen and canned varieties. Choosing the right option for meat is equally important. Fresh or frozen meat is good, but canned meat can pose a problem because of its high sodium content. Sodium is added to preserve the meat.Why is sodium bad? In large amounts, salt, which is made up of sodium, causes your body to retain water in order to maintain the right blood and body fluid chemistry. If there is too much salt in your body, the body must hold more water in order to dilute blood and body fluids, says Ms. Burton. This, she warns, may contribute to and exacerbate high blood pressure. Canned meats may also contain preservatives such as nitrates and nitrites, which may contribute to stomach cancer, according to Ms. Burton.

As far as canned meats go, choose those canned in water with little or no salt. Ms. Burton feels that frozen meat and poultry are equally as good as fresh and may be better if the fresh meat has been on the shelves for a while.

Regardless of whether you choose fresh, frozen or canned foods, there is one thing you must do: Read the label of all foods you buy so that you can determine their comparative nutritional value. And remember that the way you prepare food, be it fresh, frozen or canned, impacts on its nutritional content.

Basics of good nutrition: Eating in Your 70's

Keep food on your list of top priorities for good health. Enjoy the wonderful flavors of food, while keeping health-enhancing properties in mind.


Meeting Your Nutrition Needs
Your nutritional needs have not changed much since you were 20, but your appetite may have. You are also burning fewer calories than you used to. It is time to maximize what you eat so you get all the nutrition you need in fewer calories.

Pick power foods

These are foods high in nutrition yet not excessively high in calories:

  • Ready-to-eat breakfast cereals (whole grain)
  • Fruits and vegetables
  • Legumes
  • Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur and quinoa
  • Low-fat dairy foods
  • Lean meats, poultry and fish
  • Soy nuts and other nuts (because of their fat and sodium content, keep portions small)


Remember color

Another tip for ensuring your diet is healthful is to plan your meals based on a rainbow of colors. The more colorful your meal is, and the deeper and darker the colors of food, the more vitamins, minerals and other healthful substances it contains. Go for greens, reds, oranges, purples and yellows.

Lighten up on calorie-fillers

They offer little nutritionally and are on the high-end calorie-wise. These foods are not taboo, but they should make up a smaller portion of your diet:

  • Soft drinks
  • Snack chips and some crackers
  • Cookies, desserts and bakery items
  • Alcohol
  • Dips, dressings and sauces



Less Interest in Cooking
Cooking for one or two can be difficult. The good news is you can put together a nutritious and delicious diet with many convenient foods.

Simply stock the pantry and fridge with good-for-you, easy-to-use products such as:

  • Pre-washed, pre-cut fruits, salads and vegetables
  • Ready-to-eat whole-grain cereals (for breakfast or for snacking), crackers and breads
  • Dried fruit
  • Low-fat yogurt and cottage cheese
  • Canned legumes for salads, soups or as a meat substitute in casseroles
  • Canned tomatoes and whole-wheat pasta
  • Packaged whole-grain side dishes or meal starters (add pre-cut vegetables and deli-sliced ham or turkey or sub-in beans for meat and you have a fast, healthy meal)
  • Canned albacore tuna packed in water
  • Lean meats


Get social

Several studies have shown there are health benefits from having a social network, a circle of support and friendship. Get out and get involved - it's a great way to enjoy healthful meals and stimulate your appetite. Organize or participate in social situations that include "breaking bread."


Staying Fluid
Your sensitivity to thirst can decrease as you get older yet drinking enough water is essential to your health. Water is used for nearly every function of the body. Between 55 to 75 percent of your body weight comes from water. Eighty percent of your blood is made up of it and so is 75 percent of your brain and muscles.

You lose nearly 5 cups of water a day through your skin and by simply breathing. Losing as little as one percent of the water in your body can zap your energy level. Losing more can be quite dangerous.

Drink up:

  • Choose water whenever possible. Aim for 6 to 8 glasses a day. Don't wait until you are thirsty. By the time you feel thirsty chances are you have already lost 2 or more cups of water.
  • Try fruit juices and other decaffeinated beverages as refreshments. Consider calcium-fortified drinks for an extra nutritional advantage.
  • Keep caffeinated beverages and alcohol in moderation. Both encourage water losses from your body.
  • Eat foods with a high water content, such as soups, fruits and vegetables.

Medications and Nutrient Interactions
Foods can bind with medications and affect how they are absorbed, used and removed by your body. The same holds true for medications - they can affect how food is handled when you eat it.

Use these tips to make sure you get the best of both:

  • Get friendly with your pharmacist. He or she is one of your best resources for learning about how foods and drugs mix.
  • Keep a running list of the medications you take, both prescribed and over-the-counter. Review it with your doctor at each appointment to ensure you're on a safe track. Bring it with you when you get prescriptions filled as well.
  • Be sure to let both your doctor and your pharmacist know if you are taking any nutritional supplements or herbal products. Interactions can occur between drugs and supplements.

Basics of good nutrition: Eating in Your 60's

More time for you. Take stock in ways to stay energized, strong and healthy.


Disease-Fighting Foods
From keeping your memory sharp to saving your eyesight, the nutrients in the foods you eat make a difference.

Fruits and vegetables
Brimming with vitamins, minerals and phytochemicals, these substances go after and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.) Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging. The more fruits and vegetables you eat, and the greater the variety that you choose, the more health-promoting nutrients you'll get.

Whole grains and legumes
These too are packed with vitamins, minerals and
phytochemicals. Whole grains and legumes also contain fiber - a.k.a nature's broom. Fiber can "sweep" out harmful substances lurking in your system.


Immunity
It seems like colds and the flu hit harder and last longer. Take a bite out of bugs by being sure you get the right vitamins and minerals for strengthening your immune system:

  • Antioxidant vitamins C, E and beta-carotene
  • Folic acid, B6, riboflavin and B12
  • Selenium, iron, copper and zinc

Some of these nutrients are linked to better B-cell and T-cell function - two types of white blood cells that attack harmful bacteria and viruses. Eating too little of the above nutrients weakens your immune system. Choosing foods rich in them may help strengthen your ability to fight disease. Keep in mind however, that excessive amounts may hurt more than help.

NOTE: A low-fat diet stimulates the immune system - a high fat diet lowers your resistance to disease.


Nutrients and Medication Interactions
Foods can bind with medications and affect how they are absorbed, used or removed by your body. The same holds true for medications - they can affect how foods are handled by your body when you eat.

Use these tips to make sure you get the best of both:

  • Get friendly with your pharmacist. He or she is one of your best resources for learning about how foods and drugs mix.
  • Keep a running list of the medications you take - prescribed and over-the-counter. Review it with your doctor at each appointment to ensure you're on a safe track. Bring it with you when you get prescriptions filled as well.
  • Be sure to let both your doctor and your pharmacist know if you are taking any nutritional supplements or herbal products. Interactions can occur between drugs and supplements.
  • Read and follow medication directions carefully.


Bone Health
Your bones are a topic of discussion no matter what your age. Keep them strong through regular physical activity and good nutrition.

To keep up with the losses occuring in your bones, you need:

  • calcium
  • vitamin D
  • boron
  • magnesium and
  • other bone-saving nutrients

Eat 3 to 4 servings of dairy foods a day.

If you don't do dairy, try some of the new calcium-fortified products, select legumes and dark green vegetables and talk with your doctor about using supplements. Be sure to discuss techniques for selecting them and maximizing their absorption.


Fatigue
Certain foods and eating habits can boost your energy - others can drain it. Take an inventory of what and how you eat.

Are you under-eating?

Eat. Be sure you are eating regularly (3 meals a day) and eating enough (a couple snacks in between) to keep your blood sugar up and your energy level high. Eating regularly can help stimulate appetite. Eating too little shortchanges your body on nutrients needed for health and strength.

Is breakfast a part of your daily life?

Eat breakfast. It fuels your body and your brain. Skipping it slows your metabolism and by mid-morning, leaves you sluggish, irritable and anxious. Missing the morning meal can literally slow you down for the entire day.

Do you get a little protein with your carbohydrates?

Combine a little protein, such as cheese, yogurt, lean meat, chicken or fish with the carbohydrates you eat. It extends the energy capabilities carbohydrates have to offer.

What are you drinking (water, coffee, alcohol)?

Strive for 6 to 8 glasses of water a day. Too little liquid leads to dehydration. Fatigue is an early indicator that you may not be getting enough fluids. Minimize the number of caffeine-containing beverages and alcohol you drink. They actually pull water from your body.

You should also ditch the quick energy snacks such as candy bars and doughnuts. They give you an initial boost, but within a half an hour you will be dragging more than before.


Meeting Your Nutrition Needs
Your nutritional needs have not changed much since you were 20, but the number of calories you burn has gone down. It is time to maximize what you eat to get all the nutrition you need from fewer calories.

Pick power foods

These are foods high in nutrition yet not excessively high in calories.

  • Ready-to-eat breakfast cereals (whole grain)
  • Fruits and vegetables
  • Legumes
  • Soy nuts and other nuts (because of their fat and sodium content, keep portions small)
  • Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur and quinoa
  • Low-fat dairy foods
  • Lean meats, poultry and fish


Lighten up on calorie-fillers

These foods offer little nutritionally and are on the high-end calorie-wise. They are not taboo, but they should make up a smaller portion of your diet.

  • Soft drinks
  • Snack chips and some crackers
  • Cookies, desserts and bakery items
  • Alcohol
  • Dips, dressings and sauces


Dine out decisively

Travel and free time give you more opportunities to eat out. Restaurant meals should no longer be a license to splurge. Use the same food principles you do when at home to keep your health and weight in check.

Basics of good nutrition: Eating in Your 50's

The fabulous fifties? But of course. All it takes is a little know-how on your part and you're there.


Disease-Fighting Foods
They're part of your arsenal in the quest for great health. From keeping your memory sharp to saving your eyesight, the nutrients in the foods you eat make a difference.

Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances go after and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.) Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging.

There are thousands of phytochemicals in plant foods and scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety of choices, the more health-promoting nutrients you'll get.

Whole grains and legumes
They too are packed with vitamins, minerals and phytochemicals. They also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.


Menopause
Estrogen has many benefits to a woman's health. It helps protect against heart disease, helps keep blood pressure in line and bones strong. Reduced levels of estrogen, caused by menopause, have a significant impact on health. Ante up with good eating habits and you reduce the risk of health problems.

Heart disease
It's about fat, fiber and fresh foods.

  • Choose monounsaturated fats (olive or canola oil) over more saturated varieties.
  • Include weekly meals of fish. Many, such as trout and albacore tuna have heart-helping omega-3 fatty acids. Salmon, though higher in fat than other kinds of fish, is another good source of omega-3s.
  • Fill up on fiber-rich grains, fruits and vegetables. They contain folic acid and B6 - vitamins with heart-protecting potential.
  • Talk with your doctor about the value of vitamin E - a 100 to 400 IU supplement may be recommended.
  • Include some soy foods. About 25 grams of soy protein a day can reduce the risk of heart disease. Soy milk, soy nuts and soy flour are good sources of soy protein. (Check food labels.)


Blood pressure
Half of women over age 55 have high blood pressure - many don't know that they do. High blood pressure increases the risk for heart disease and may actually accelerate aging of the brain. Lower it with:

  • Fruits and vegetables - at least 5 servings a day, ideally 9.
  • Low-fat dairy products - 2 to 3 servings a day. The calcium and potassium in them help keep blood pressure down.
  • Whole-grain foods and legumes for their fiber, vitamins and minerals.
  • Moderate consumption of caffeine and alcohol. Keep caffeine beverages to 2 to 3 cups a day and alcohol to one or fewer drinks a day.


Bones
Your job is to give your body enough calcium, vitamin D, boron, magnesium and other bone-saving nutrients to keep up with the losses occurring. That means eating 3 to 4 servings of dairy foods a day. If you don't do dairy, try some of the new calcium-fortified products, select legumes and dark green vegetables and talk with your doctor about using a supplement. There are tricks to selecting them and maximizing their absorption.


Watching Weight
It doesn't seem to take much to tack on pounds. Your nutritional needs however have not changed much since you were 20. Time to maximize what you eat to get all the nutrition you need in with a smaller amount of food.
Pick power foods
These are foods high in nutrition yet not excessively high in calories.

  • Ready-to-eat breakfast cereals (whole grain)
  • Fruits and vegetables
  • Legumes
  • Soynuts and other nuts (because of their fat and sodium content, keep portions small)
  • Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur, quinoa, etc.
  • Low-fat dairy foods
  • Lean meats, poultry and fish



Lighten up on calorie-fillers
These foods offer little nutritionally and are on the high-end calorie-wise. They are not taboo, but they should make up only a small part of your diet.

  • Soft drinks
  • Snack chips and some crackers
  • Cookies, desserts and bakery items
  • Alcohol
  • Dips, dressings and sauces



Dine out decisively Travel time and free time give you more opportunities to eat out. Restaurant meals may no longer be a license to splurge. Use the same power food principles to keep weight in check.


Supplements
A growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research results suggest whole foods are a better approach to better health.
NOTE: Use caution when selecting herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.



Immunity
It seems like colds and the flu hit harder and last longer. Take a bite out of bugs by being sure you get the right vitamins and minerals for strengthening your immune system.

  • Antioxidant vitamins C, E and beta-carotene
  • Folic acid, B6, riboflavin and B12
  • Selenium, iron, copper and zinc

Some of these nutrients are linked to better B-cell and T-cell function - two types of white blood cells that attack harmful bacteria and viruses. Eating too little of these nutrients weakens your immune system. Choosing foods rich in them may help strengthen your ability to fight disease. Keep in mind however, that excessive amounts may hurt more than help.

NOTE: A low-fat diet stimulates the immune system - a high fat diet lowers your resistance to disease.

Basics of good nutrition: Eating in Your 40's

There's more to think about health-wise. There are concerns that you're doing enough to stay well plus the stress of keeping life in balance. It's doable. Read on.


Disease-Fighting Foods
The potential is phenomenal. More and more research shows lifestyle habits, including eating habits significantly influence health. From keeping your memory sharp to having your skin glow, the nutrients in the foods you eat make a difference. Pick plenty of these:

Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances track down and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.)

Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging. There are thousands of different kinds of phytochemicals in plant foods - scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety, the more health-promoting nutrients you get.

Whole grains and legumes
These too are packed with vitamins, minerals and phytochemicals. Whole grains and legumes also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.


Supplements
There's a pill or potion for what ails you. But, a growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research suggests whole foods are a better approach to better health.
NOTE: Use caution when considering herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.


Perimenopause/Menopause
Estrogen affects many areas of your body including your heart, your brain and your skin. Some of the changes caused by diminishing levels of estrogen associated with menopause can be subtle, others, such as hot flashes, are more noticeable.

You may be able to reduce perimenopausal symptoms by choosing foods that contain phytoestrogens.

Phytoestrogens
These substances are found only in plant foods, particularly soybeans, other legumes and whole grains. Phytoestrogens latch on to estrogen receptors in your body. It's unclear exactly how they function, but scientists believe they mimic the effects of regular estrogen and help, to a certain extent, level out the otherwise shrinking amounts of this hormone in your body.

Other health concerns
Decreasing levels of estrogen cause minerals, particularly calcium, to leave your bones thereby weakening them. The loss of estrogen can also cause cholesterol levels to rise, which increases the risk for heart disease.

Bones
Choose three or four good sources of calcium a day. Find ones that contain vitamin D as well (many dairy products do). Vitamin D is needed for your body to fully utilize the calcium you eat. Select boron-rich foods too, such as fresh fruits and vegetables. The mineral boron helps keep calcium in the bones.
Watch out for bone depleters. Excessive amounts of caffeine, soda pop, salt (sodium) and alcohol reduces bone strength.

Heart
It's about fat, fiber and fresh healthful foods. .

  • Choose monounsaturated fats (olive or canola oil) over more saturated varieties.
  • Include weekly meals of fish. Many, such as trout and albacore tuna have heart-helping omega-3 fatty acids. Salmon, though higher in fat than other kinds of fish, is another good source of omega-3s.
  • Fill up on fiber-rich grains, fruits and vegetables. They contain folic acid and B6 - vitamins with heart-protecting potential.
  • Talk with your doctor about the value of vitamin E - a 100 to 400 International Units (IU) supplement may be recommended.
  • Include some soy foods. About 25 grams of soy protein a day can reduce the risk of heart disease. Soy milk, soy nuts, tofu and soy flour are good sources of soy protein. (Check food labels.)

Weight Gain
Metabolism (the rate at which you burn calories) tends to drop off by age 40 and can decrease with each advancing birthday. Turn the tide by 1) readjusting your eating habits and 2) lacing up your tennis shoes.

1. It takes fewer calories to fuel your body. Eat with a purpose, enjoy what you eat and avoid idle snacking. Fat-laden foods are the fastest way to tack on calories. The approach to fat is not necessary, but be mindful of foods filled with fat. Keep an eye on portion sizes too. In a world of super-sized everything, calories can quickly add up.

Alcohol is another high-calorie ticket item. Keep consumption moderate - one or two drinks a day max.

2. Get moving. Exercise, at the very least, can help maintain the amount of muscle in your body -- at its very best, it can increase your mass. Muscle is what burns calories - the more you keep, the more you burn.



Stress
Part of your life? Stress affects how nutrients are absorbed (or not absorbed) by your body. It can affect how much you eat and influence the kinds of foods you choose.

Minerals - Stress reduces the absorption of magnesium.

Vitamin C - Physical stress, such as an injury or surgery increases the need for C. Some studies suggest mental stress may up the body's requirements as well.

Food choices - Fruits and vegetables are not the first thing most people reach for when under pressure. It's chips, cookies and other less-than-stellar foods. High-fat, high sugar foods are usually short on vitamins, minerals and fiber and a diet that contains a lot of these types of foods may suppress your immune system. To get through stressful periods, beef up your immune system by eating foods filled with vitamins and minerals. The better your nutritional status the better your body will weather stress. Some research suggests a low-fat diet may help as well.

Beverage choices - Watch the caffeine. It increases the secretion of some stress hormones and can produce feelings of nervousness and anxiety. Switch to decaffeinated drinks, try fruit juices or drink water (6 to 8 cups a day).

Basics of good nutrition: Eating in Your 30's

Tackle your 30's with gusto. Get savvy about what can zip up your health and what can zap it.


Time
The daily crunch to get things done sometimes spills over into the food choices you make. Don't let it sabotage your healthy intentions.

Fast food vs. convenient food
Fast food fare can be limiting nutritionally. There's little to choose from in terms of fruit, vegetables, dairy foods, whole grains or legumes. However, a diet built on convenience can be nutritious as well as delicious.

Stock the pantry and fridge with good-for-you, easy-to-use kinds of foods such as:

  • Pre-washed, pre-cut fruits, salads and vegetables
  • Ready-to-eat whole-grain cereals (for breakfast or for snacking), crackers and breads
  • Dried fruit
  • Low-fat yogurt and cottage cheese
  • Canned legumes for salads, soups or as a meat substitute in casseroles
  • Canned tomatoes and whole-wheat pasta
  • Packaged whole-grain side dishes or meal starters (add pre-cut vegetables and deli-sliced ham or turkey or sub-in beans for meat and you have a fast, healthy meal)
  • Canned albacore tuna packed in water


Monotonous meals
Pizza, macaroni and cheese, hot dogs and spaghetti. They are the mainstays of many families. Rise out of the rut and turn your plate and your family's into a palette. Think of meals in terms of color - the more hues you have, the healthier your choices. The deeper, richer the greens, reds, oranges, blues and yellows in food, the more vitamins and phytochemicals (substances in plant foods that have disease-fighting, health-enhancing possibilities) you'll get.



Caffeine
A double mocha latte or soda pop is fine as an early morning wake-up call, but for good health, give yourself a caffeine quota. Caffeinated beverages offer little nutritionally, they can reduce the absorption of some minerals in your body and they take the place of more healthful beverages, such as water, milk, fruit juices and even green or black tea.

Keep servings to two or three cups a day.

Too much caffeine (four or more cups of coffee a day) may leach calcium out of bones thereby weakening them. Too much caffeine may be linked to fertility problems and miscarriages, and it can, at least temporarily raise blood pressure.


Pregnancy
During the nine months of pregnancy, a woman eats an average of 85,000 extra calories to feed her baby. Capitalize on these calories.

Choose foods with folic acid
This vitamin is one of the most important nutrients to get in your diet if you are thinking about getting pregnant or are in the early months of pregnancy. A diet rich in folic acid reduces the risk of having a baby with a neural tube birth defect such as spina bifida, by as much as 70 percent. More recent research suggests that for some women, too little folic acid may also be associated with a greater risk of delivering a baby with Down's syndrome.

Other recommendations:

  • Drink 6 to 8 cups of water a day.
  • Get 25 to 30 grams of fiber (to relieve constipation)
  • Choose four or more servings of low-fat dairy foods. The calcium found in these foods will strengthen your bones and your baby's.
  • Eat lean meats, poultry or fish for their iron and zinc. These minerals help form the red blood cells that carry oxygen to your baby and are needed for the cell growth and brain development of your child.


Fertility
Calcium may count. A recent study, published in the medical journal Steroids, suggests that calcium and vitamin D may help reverse polycystic ovary syndrome - a leading cause of infertility for women.

Other dietary recommendations:

  • Eat enough calories and nutrients to sustain menstruation. (See the Food Guide Pyramid for recommended food amounts.)
  • Get the recommended amount of folic acid, vitamin C, zinc, manganese and potassium. All are linked to fertility.



Post-Pregnancy Weight Gain
The extra weight you gained during pregnancy may not disappear quickly. It doesn't help that there are more demands for your time and more distractions to your day. Go after the gain with nutrition in mind.

  • Stock the cupboards with nutritious foods - reduce you inventory of high fat, high salt, high sugar snack foods. Out of sight… out of hand.
  • If you tend to snack while preparing meals, place a plate of veggies or fruit (dried or fresh) within reach or chew a piece of gum while cooking.
  • Eat regularly - and at somewhat scheduled times.
  • Drink 6 to 8 glasses of water a day and choose foods that have a high water content such as soups, fruits and vegetables. They fill you up without filling you out.
  • Eat only the foods on your plate -- avoid taking bites of foods from your child's plate.
  • Get out - get active. Take your baby for a daily walk around the neighborhood.


Fatigue
Certain foods and eating habits can boost your energy - others can drain it. Take an inventory of what and how you eat.

  • Are you under-eating in hopes of losing weight?
  • Is breakfast a part of your daily life?
  • Do you get a little protein with your carbohydrates?
  • What are you drinking (water, coffee, alcohol)?


The remedies:

  • Avoid quick-weight loss plans. They zap your energy, can dull your senses and shortchange your body on essential nutrients, which would otherwise keep you healthy and strong.
  • Eat breakfast daily to fuel your body and your brain. Skipping it slows your metabolism and by mid-morning, leaves you sluggish, irritable and anxious. Missing the morning meal can literally slow you down for the entire day.
  • Combine a little protein, such as cheese, yogurt, lean meat, chicken or fish with the carbohydrates you eat. It extends the energy capabilities carbohydrates have to offer.
  • Strive for 6 to 8 glasses of water a day. Too little liquid leads to dehydration - fatigue is an early indicator that you may not be getting enough fluids. Minimize the number of caffeine-containing beverages and alcohol you drink. They actually pull water from your body.
  • Ditch the quick energy snacks such as candy bars and doughnuts. They give you an initial boost but within a half an hour you're dragging more than before.
  • Check your iron status by requesting a serum ferritin test from your doctor. Determine whether you are eating iron-rich foods too, such as beef, legumes and fortified cereals. Avoid supplements unless physician-approved.


Calcium
Up until the ages of 35 to 40, the calcium you get from food, such as dairy foods, dark green vegetables and fortified products, goes primarily toward building bone density and strength. After age 40, bones are no longer strengthened, their density is only maintained. Excessive amounts of caffeine, soda pop, salt (sodium) and alcohol reduces bone strength.

Choose four or more servings of calcium-rich foods a day.

Getting enough calcium reduces your risk for osteoporosis, a disease that results in porous or weak bones that break easily. It affects one out of every two women after the age of 50.

Basics of good nutrition: Eating in Your 20's

Eating at My Age
The basics of good nutrition are the same for any age. But, particular nutritional issues can crop up at certain times in your life, such as when you're pregnant, when you are tackling PMS or managing your way through menopause.

Check out your age. We have highlighted a few key concerns for each decade. See what you can do to live well by eating well.

Eating in Your 20's

Take on your 20's in top form. Here are a few things to think about nutritionally and tips for ensuring you shine.


PMS
Certain habits, foods, vitamins and minerals can help minimize symptoms.

Eat small frequent meals and try to eat at a similar time each day.
Both measures will help stabilize your blood sugar, which in turn can reduce the incidence of headaches and mood swings. Together, they also help keep you energized.

Eat plenty of plants
That means fruits, vegetables, legumes and whole grains. Diets filled with these foods tend to be lower in fat and higher in vitamins and minerals. Less fat in the diet may reduce estrogen levels in the blood, which in turn eases symptoms. Whole grains and legumes are also rich in vitamin B6, which studies show - in moderate amounts - can relieve some symptoms of PMS, such as depression. These foods are also filled with fiber and phytoestrogens (plant estrogens that mimic the estrogen circulating in your body). Together these two substances may improve hormonal balance thereby minimizing PMS problems.

Cut down on caffeine and alcohol
Beverages containing them can add to moodiness, headaches, tension and breast tenderness. Turn your attention to water, instead. Drinking 6 to 8 glasses a day (and eating less salty foods) actually decreases fluid retention and bloating and can minimize the above symptoms.

Cash in on calcium and magnesium
Research shows that getting 1,200 to 1,600 milligrams of calcium daily can reduce the physical and psychological symptoms of PMS by as much as 50 percent. Three to four servings of dairy foods or calcium-fortified foods can provide 1,200 milligrams of calcium.

Too little magnesium is associated with water retention, cramping and headaches. Eating foods such as nuts, whole grains and yogurt, which are good sources of this mineral, helps alleviate these problems.


The Pill
Birth control pills may leave some women more susceptible to high blood pressure. Birth control pills may also increase a woman's need for vitamin B6, folic acid, vitamin C and zinc.

Choose at least 5 servings of fruits and vegetables a day, 3 servings of dairy foods and 3 or more servings of whole grains such as whole-grain cereal, whole-wheat bread or brown rice to help overcome all of the above.

These foods are good sources of the vitamins and minerals that birth control pills may affect, and new studies show a diet rich in produce and low-fat dairy products has lasting effects on lowering blood pressure.


Pregnancy
During a woman's nine months of pregnancy, she eats an extra 85,000 calories to feed her baby. Capitalize on these calories.

Choose foods with folic acid
Folic acid is one of the most important nutrients to have in your diet if you are thinking about getting pregnant or are in the early months of your pregnancy. A diet rich in this vitamin reduces the risk of having a baby with a neural tube birth defect, such as spina bifida, by as much as 70 percent. More recent research suggests too little folic acid, for some women, may also be associated with a greater risk of having a baby with Down's syndrome.

Other recommendations:

  • Drink 6 to 8 cups of water a day.
  • Get 25 to 30 grams of fiber (to relieve constipation)
  • Choose four or more servings of low-fat dairy foods. The calcium found in these foods strengthens your bones and your baby's.
  • Eat lean meats, poultry or fish for their iron and zinc. These minerals are necessary for forming the red blood cells that carry oxygen to your baby and for the cell growth and brain development of your child.


The nutrition advice for breastfeeding is nearly the same as it is for pregnancy.

Eat a variety of different foods: particularly produce, dairy products, water and whole grains.

What you eat is what your baby eats. Choose wisely.


Bone Health
Getting enough calcium in your diet reduces your risk for osteoporosis, a disease that results in porous or weak bones that break easily. It affects one out of every two women after the age of 50.

Now is the perfect time to do something for your bones. From birth until the age of 35 to 40, the calcium you get from food, such as dairy foods, dark green vegetables and fortified products, goes primarily towards building bone density and strength. After age 40, bones can no longer be strengthened, their density can only be maintained. You are in the home stretch for strengthening your bones. The calcium deposits you make now are those that will last you a lifetime.

Choose four or more servings of calcium-rich foods a day

And, beware. Excessive amounts of caffeine, soda pop, salt (sodium) and alcohol reduces bone strength.


Caffeine
A double mocha latte or soda pop is fine as an early morning wake-up call, but beyond that, keep caffeine in check. Caffeinated beverages tend to be low on the nutrition scale, they can reduce the absorption of some minerals in your body and they take the place of more healthful beverages, such as water, milk, fruit juices and even green or black tea.

Keep servings at two or three cups a day.

Too much caffeine (the equivalent of four or more cups of coffee a day) may leach calcium out of bones thereby weakening them. Large amounts of caffeine may be linked to fertility problems and miscarriages and too much can, at least temporarily, raise your blood pressure.


Diets and Supplements
Buyer beware. There are thousands of weight loss diets and nutritional or herbal supplements available. Many promise quick-fixes - few actually deliver.

Diets -- Let common sense prevail. Long-term weight loss requires lifestyle changes and a lifetime commitment to eating a variety of foods (including the ones you enjoy). If a plan sounds too good to be true, more often than not, it is.

Supplements -- A growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body.

Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research suggests whole foods are a better approach to better health.

Important note: Use caution when selecting herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't.

The ABCs of Nutrition: Types of Fat

Fats are composed of units called fatty acids and categorized by the predominate fatty acid type:

Saturated Fats
Saturated fats are found primarily in animal products such as beef, veal, pork, lamb, and ham as well as whole milk, cream, coconut oil, and vegetable shortening.

Saturated fats are used by the body to make cholesterol. A high dietary intake can raise LDL (‘bad’ cholesterol) levels in the blood, increasing your risk of heart disease.

The USDA recommends limiting your intake of saturated fats to less than 10% of your total daily calories.

Polyunsaturated Fats
Found mostly in corn, soybean, safflower, and sunflower oils and certain fish oils, these fats may actually lower your total blood cholesterol levels. But they may also lower your good cholesterol (HDLs) and are still high in calories. They should not exceed 10% of your total daily caloric intake.

Monounsaturated Fats
These fats are found in olive, peanut, and canola oils. It is thought that monounsaturated fats may reduce LDLs (bad) without affecting HDLs (good). It is recommended that these fats make up no more than 10-15% of your total caloric intake.

Trans-fatty acids
Trans-fatty acids occur when polyunsaturated fats are hydrogenated to make margarine and shortening. While the jury is still out, it is thought that trans-fatty acids behave much like saturated fats, raising LDL cholesterol.

A quick note on cholesterol: while we are conditioned to think of cholesterol as the enemy, our bodies do need cholesterol. In fact, much of our cholesterol is made in-house, by the liver. The recommendation is to keep cholesterol intake to less than 300mg/day. Note that grains, fruit, vegetables, nuts and seeds do not contain cholesterol.

Why We Need Water - The Magic Elixir

What has 0 calories and no fat—saturated or otherwise?
It’s delicious, filling, and aids in weight loss. It has been found, in medical studies to reduce your chance of getting breast cancer, colon cancer, kidney stones, and even in helping to zap the common cold. It makes you look younger, feel better, and helps every cell in your body function more effectively. Give up? It’s water. Whether you choose tap water, bottled water, flavored or plain, with ice or without . . . the important thing is that you drink enough of it.

It makes sense that we need water. After all, the human body, including the solid tissue, muscles, and brain is composed of about 70% water. Your blood is 82% water, and the lungs nearly 90%.

Most of us have heard that we should drink at least 64 ounces, or eight 8-ounce glasses of water each day. Yet in spite of all the water bottles now decorating people’s desks, cars, and kitchens, the fact is, many Americans are simply not drinking enough of this clear, magical liquid.

A recent study conducted by the Nutrition Information Center at The New York Hospital found that the average person consumes only 4.6 servings of water each day. Only half of us drink at least 8 glasses of water daily. Nearly one in ten people surveyed drank no water at all! When asked about why they didn’t drink the recommended 64 ounces, many people responded by saying they drank only when they were thirsty.

Why We Need Water
Contrary to popular belief, thirst is not the signal you should be waiting for as an indication of when to drink. By the time thirst has set in, your body is at the second (or moderate) stage of dehydration. If you wait until you’re thirsty to drink, you simply won’t function at your best, because many chemical reactions of digestion and metabolism require the use of water. Your body is used to transport oxygen and nutrients to all the parts of your body, as well as to remove toxins from every cell. If these vital functions can’t be properly maintained, it throws your whole system “off kilter.” With only a 4% to 7% drop in body fluid, symptoms such as dizziness and lethargy can kick in. If you’re thinking, "Well, missing a glass or two of water a day isn’t any big deal" . . . think again. Water is involved in almost every bodily process, including digestion, circulation, and excretion. It also helps regulate the body’s temperature. Water even affects the brain’s functioning. One study found that a mere 2% loss of body fluid reduced short-term memory and affected the performance of mental tasks, such as addition and subtraction.

Warm Weather and Working Out
During hot weather and workouts, a person is especially vulnerable to dehydration, the loss of water and important blood salts, such as potassium and sodium, as well as electrolytes. The symptoms of dehydration include: dry mouth, thirst, and dark-colored urine. People who are experiencing any level of dehydration typically feel "worn out." Signs of severe dehydration are: extremely dry, peeling mouth; sunken eyes; dry skin that doesn’t spring back when pinched; rapid, weak pulse; cold hands and feet; rapid breathing; and feeling faint or dizzy. When you sweat, body salts, as well as water, leave the body in the perspiration that pours from your skin. If you’re running a three-hour marathon, your need for water can rise from the usual 64 ounces to 104 ounces, which is 13 glasses of water. No matter what sport or physical activity you’re involved in, it’s always a good idea to drink 8 to 16 ounces of water at least an hour beforehand. Then afterwards, drink at least one glass for every half-hour you worked out.

Whenever you’ve been out in hot weather or have been exerting yourself without drinking, and you feel any of the dehydration symptoms, take immediate steps to drink water. If signs are severe, immediate medical attention is also advisable.

What Counts as Water?
Of course, you can avoid the problem of dehydration if you just drink enough. The big question is . . . what counts as "water"? The short answer is that only water counts as water. After all, water is the fluid absorbed fastest into your digestive system. However, many nutritionists also say you can count other beverages, such as milk (which is 90% water), as well as fruit juices and herbal decaf teas. What you may not count is any caffeinated beverage, such as soda pop, coffee, or tea. Alcoholic beverages also don’t count. These drinks act as diuretics, which actually make you lose water, rather than replenish it.

What if you don’t like the taste of tap water? Don’t worry, you have many options. You may opt for a filtered water system in your home. These systems are economical and may, because of improved taste, make it easier to get those glasses down. You can also try dressing the water up with lemon, lime, or orange slices. You may prefer to drink bottled water, and a number of different kinds are available to make water drinking more pleasurable (see list below).

Tips for Getting in 8 Glasses Per Day
Your eight glasses may be spread throughout the day. Begin your day by downing an 8-ounce glass before breakfast. While you’re working, or going about your daily routine, it’s a good idea to keep a chilled 32 ounce bottle at your desk or work area, in your car, or at home, so that you are more apt to find time to take a sip. Make it your goal to drink that entire bottle before leaving. Always drink an 8-ounce or larger serving of a decaf beverage, juice or milk, with each meal. Also, drink before exercising or going outside in hot weather. Following this "drinking" plan should give you all the fluids your body requires. The payoff is that you’ll feel more alert, energetic, and healthy than ever before!