Good Dietary Habits
We are what we eat. This catchphrase has been uttered a million times over, but
that doesn’t negate the truth in the lesson. A healthy diet helps us feel better,
look better, think well and feel full of energy!
Maintaining a healthy diet is a contributor to reducing the risk of cardiovascular
disease, cancer, can lower high blood pressure, and there is preliminary evidence
that a healthy diet might be effective in preventing cognitive decline and dementia
(Lichtenstein et al 2008, Vogt et al 1999).
Nutrient needs should be met through consuming foods, while supplements and fortified
foods can be helpful, they cannot replace a healthful diet (and they have limited
evidence of benefits)
Check it out:
In 2005, the USDA debuted MyPyramid, an Internet-based program capable of dispensing
individualized dietary guidance based on sex, age, height, weight, and exercise
habits -also available MyPyramid to print form- The Modified MyPyramid for Older
Adults is available as a graphic print-out with icons representing foods in the
following categories, and fluid and physical activity (Lichtenstein, Rasmussen 2008):
Foods to Focus On
Whole, enriched, and fortified grains and cereals such as brown rice and 100% whole
wheat bread.
Bright-colored vegetables such as carrots and broccoli.
Deep-colored fruit such as berries and melon.
Low- and non-fat dairy products such as yogurt and low-lactose milk.
Dry beans and nuts, fish, poultry, lean meat and eggs.
Liquid vegetable oils and soft spreads low in saturated and trans fat.
Fluid intake.
Physical activity such as walking, house work and yard work.
Consume a variety of nutrient-dense foods and beverages within and among the basic
food groups while choosing foods that limit the intake of saturated and trans fats,
cholesterol, added sugars, salt, and alcohol.
Meet recommended intakes within energy needs by adopting a balanced eating pattern,
such as the USDA Food Guide or the DASH Eating Plan (Karanja et al 1999) (Vogt,
Appel 1999).
Recommendations for balancing nutrition for an older population:
People over age 50. Consume vitamin B12 in its crystalline form (i.e., fortified
foods or supplements).
Individuals with hypertension, blacks, and middle-aged and older adults should aim
to consume no more than 1,500 mg of sodium per day, and meet the potassium recommendation
(4,700 mg/day) with food.
Scientists found that adhering to the DASH (Dietary Approaches to Stop Hypertension)
substantially reduces blood pressure. When combined with decreases sodium intake
(1100 mg/day) the effect was even greater (Sacks et al 2001).
A catch-22 for many Americans is that while they consume more calories than they
use, they still may not be getting enough nutrients. This means that most people
need to consume foods that are highly nutritious but relatively low in energy content.
This is crucial for a healthy lifestyle— contributing to reducing the risk
of developing chronic diseases.
Based on dietary intake data or evidence of public health problems, intake levels
of the following nutrients may be of concern for:
Adults: calcium, potassium, fiber, magnesium, and vitamins A (as carotenoids), C,
and E,
Older adult populations: vitamin B12, iron, folic acid, and vitamins E and D.
While traditionally nutritional research has primarily focused on single nutrients
or foods, studying dietary patterns or combinations of dietary factors is fundamental
to consider the complexity of overall diet (Heidemann et al 2008).
Investigators from Harvard University evaluated the potential impact of major dietary
patterns on subsequent risk of all-cause mortality and mortality from cancer and
cardiovascular disease in the Nurses’ Health Study cohort (Heidemann, Schulze 2008).
In these analysis two major dietary patterns were identified:
The prudent pattern, characterized by a high intake of vegetables, fruit, legumes,
fish, poultry, and whole grains, was related to a 17% lower risk of total mortality
and a 28% decreased risk of cardiovascular mortality. On the other hand.
The western pattern, reflecting a high intake of red and processed meat, refined
grains, french fries, and sweets and desserts; was linked to a 20% higher risk of
total, cancer and cardiovascular mortality (Heidemann, Schulze 2008).
Beyond the impact that dietary factors or patterns might have on mortality, a healthy
diet might also be linked with an increased life expectancy and more years lived
without disease.
Investigators from Erasmus Medical Center, Rotterdam, The Netherlands, calculated
in the Framingham Heart Study that the potential effect that a “healthy” diet may
have on the amount of years expected to remain alive could be an increase of above
9 years extra of healthy life expectancy in middle age populations (Franco et al
2004).
Additional Information
http://www.mypyramid.gov
http://www.health.gov/dietaryguidelines/
http://nutrition.tufts.edu/1197972031385/Nutrition-Page-nl2w_1198058402614.html
http://www.fruitsandveggiesmorematters.org/
http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm
http://www.cdc.gov/nutrition/index.html
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
