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February 2012
Make Calories Count with Nutrient Rich Foods
When it comes to body weight our goal should be a healthy weight. For some people this means losing weight, while others may actually need to gain weight. The 2010 Dietary Guidelines recommend balancing calories to manage weight. Let’s take it one step further to not only balance calories, but make calories count with nutrient rich foods.
Healthy Weight
A healthy adult weight is considered to be a body mass index of 18.5 - 25. To determine your BMI, check out the BMI calculator at http://bit.ly/9pydGt.
Being underweight may put one at increased risk for medical conditions, including osteoporosis, fractures and may impair brain and immune functions. Being overweight may increase the risk of heart disease, high blood pressure, diabetes and more!
Nutrient Rich Foods
There is more to food than just calories. Some foods are packed with vitamins, minerals, phytonutrients and fiber, making them nutrient rich. Other foods supply calories and few nutrients, making them empty calorie foods.
To better understand nutrient rich foods, read the Nutrition Facts label, compare the calories along with the vitamins, minerals and fiber content. Select foods that provide more nutrients for the same amount of calories.
In general fresh fruits & vegetables, low fat dairy products, whole grains and less-processed foods are more nutrient rich. Make the most of your calories by choosing nutrient rich foods for optimal health.
Tips To Gain Weight and Boost Nutrition
- Have small meals and snacks regularly.
- Choose foods that are dense in calories and nutrients such as nuts, avocado, legumes, whole grains, lean red meats and poultry, dried fruit and fruit juices if you are not diabetic.
- Get enough healthy protein such as peanut butter, yogurt, low fat dairy, tuna and poultry.
- Make eating a social event which can increase appetite.
Tips To Lose Weight without Compromising Nutrition
- Increase fiber from vegetables, fresh fruits and whole grains with a focus on vegetables.
- Select non-fat dairy products.
- Avoid high calorie beverages such as soda and fruit juices; drink water instead.
- Select fish (from a variety of species), chicken or turkey without the skin and lean beef such as flank, round sirloin or tenderloin.
- Avoid fried foods; limit condiments including butter, margarine, mayonnaise and salad dressings.
- Keep a daily food journal and get regular physical activity.
- Be more mindful of the foods you are eating, moderate portions and do not skip meals.
The USDA launched this icon, My Plate, to accompany the 2010 Dietary Guidelines. This plate replaces the well-known food pyramid and offers guidance for a healthful meal at a glance. This template is not all encompassing as the icons misses the mark on portion sizes, critical in maintaining a healthy weight, as well as sodium, fats and sugar, prime targets of the Dietary Guidelines. For this information, visit www.Choosemyplate.gov.
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