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.
No comments:
Post a Comment