Parents, grandparents, and youngsters cooking together in the kitchen, sharing family recipes and secrets passed from one generation to the next, is a lost art in many households across America. These days, it's hard for busy parents even to take time out to teach their kids basic cooking techniques.
It's true that cooking with children requires time, patience, and some extra cleanup, especially when the children are younger. But many experts think it is well worth the effort.
For one thing, cooking with children can help get them interested in trying healthy foods they might normally turn up their noses at. Susan Moores, MS, RD, a spokeswoman for the American Dietetic Association, says she has seen this happen countless times.
It's true kids will be kids -- they'll snack on chips at a school party or enjoy ice cream after a soccer game. But what is most important is how they eat most of the time, Moores says. And that's where parents can play a role. Keep in mind that for kids today, healthy eating essentially means eating more fruits and vegetables, having whole grains and beans when possible, and choosing leaner types of animal foods (even some fish every now and then.)
Encouraging kids to try healthier foods isn't the only benefit of cooking as a family. Among the recommendations in a recent American Heart Association report on overweight problems in children and teens were:
Reducing the number of meals eaten outside the home.
Having structured times for family meals.
Offering healthier, low-calorie foods.
Involving children in meal planning, shopping, and food preparation.
Indeed, cooking with children can be the gift that keeps on giving; it has both short-term and long-term payoffs.
Some of the short-term benefits:
It encourages kids to try healthy foods.
Kids feel like they are accomplishing something and contributing to the family.
Kids are more likely to sit down to a family meal when they helped prepare it.
Parents get to spend quality time with their kids.
Kids aren't spending time in front of the TV or computer while they're cooking.
Kids generally aren't eating junk food when they're cooking a meal at home.
Some long-term benefits:
Learning to cook is a skill your children can use for the rest of their lives.
Kids who learn to eat well may be more likely to eat healthfully as adults.
Positive cooking experiences can help build self-confidence.
Kids who cook with their parents may even be less likely to abuse drugs.
Less Likely to Abuse Drugs?
Could cooking with children mean less drug abuse? It makes perfect sense if you consider a report from The National Center on Addiction and Substance Abuse at Columbia University. In the report, Family Matters: Substance Abuse and the American Family, the center recommends 10 steps parents can take to prevent substance abuse. Among them are these three:
Be caring and supportive of your child.
Parents get many opportunities to compliment and support their children while they're in the kitchen together. How important is this? Parental praise, affection, acceptance, and family bonding -- as perceived by children -- are all associated with a reduced risk of substance use. A 1999 survey showed that teens who had an excellent relationship with either parent were at 25% lower risk for substance use than the average teen. Those who had a great relationship with both parents were 40% less likely to use drugs than the average teen, according to the survey results.
Open the lines of communication.
Kids having fun in the kitchen, elbow to elbow, are likely to interact with each other and with their parents. Cooking together gives parents and children time together to talk and share thoughts and stories. "Communication doesn't start when your child is 17," says Ross Brower, MD, deputy medical director for the Weill Cornell Medical Center. "It should start when your child is 3."
Eat dinner together regularly.
Involving your kids in the kitchen is a big stepping-stone to getting them to appreciate family meals. Because of challenging work, school, and sports schedules, many families struggle to sit down to even one daily meal together. But you can start by maximizing weekend opportunities to eat together.
How to Start Cooking With Children
One good place to start is the first meal of the day: breakfast. Evidence suggests eating breakfast improves memory and test grades (some elements of a healthy breakfast are high-fiber and nutrient-rich whole grains, fruits, and dairy products).
Pressed for time in the morning? Start cooking breakfast with your kids on the weekends, during the summer months, or on school holidays.
For many of us, dinner offers the best opportunity for cooking with our children day in and day out. One tip: Set out some washed and sliced fruits and vegetables to munch on, and nutritious or zero-calorie beverages to sip while you're cooking. This means the children (and you!) will be less likely to nibble on the dinner ingredients while you work.
And just how old do your children have to be to help out in the kitchen? Many start to express an interest in cooking at around 2 or 3, and that's not too early to start.
Especially for younger children, it's important to set your kids up for success. Structure the work area so they are less likely to spill. You can also have them do their measuring with a jellyroll pan underneath to catch any spills.
Remember that the easier dishes are to prepare, the more likely the kids will try making them again. Start with things like breads, muffins, pasta, smoothies, and fun sandwiches. Slowly work your way up to the fancier stuff.
Here are some age-appropriate cooking skills your children should be able to master.
Under 5 Years Old:
Scrub, dip, tear, break, and snap (for example, snapping the ends off green beans)
Shake, spread, and cut with a cookie or biscuit cutter
Peel (some items), roll, juice, and mash
Remove husks from corn
Wash vegetables in a colander
Measure and pour some ingredients
Hand Mix
8-10 Years Old:
Everything listed above, plus some more advanced duties, such as:
Cracking and separating eggs
Reading some recipes by themselves
Inventing their own easy-to-fix recipes
Using the electric mixer (with adult supervision)
Stirring food over the stove (with adult supervision)
Using and reading a candy thermometer (with adult supervision if needed)
Operating a can opener or food processor with safety features
Grating cheese
Cutting vegetables, fruits, etc. (using a plastic knife or dinner knife
Kid-Friendly Recipes
Here are a few recipes that your children should enjoy making -- and eating.
Perfect Pita Pizza
Journal as: 2 slices of bread + 2 ounces of low-fat cheese (plus any toppings you use)
OR 1 light frozen dinner
OR 1 veggie burger without added fat.
This pizza can be assembled by children of any age, though the baking needs to be done by someone aged preteen to adult.
1 large pita bread (use whole-grain if available)
1/8 cup low-fat ricotta cheese
1/8 cup bottled pizza sauce or marinara sauce
1/4 cup shredded part-skim mozzarella cheese
Favorite pizza toppings (sliced mushrooms, less-fat pepperoni or lite salami, chopped green pepper or green onions, chopped red onion, pineapple chunks, lean ham, etc.)
Preheat oven to 450 degrees. Place pita, rounded side down, on a baking sheet.
Spread ricotta cheese over the pita (leaving a crust-like edge around the pita). Spoon the pizza sauce over the cheese and add desired toppings. Sprinkle mozzarella over the top and bake 6-8 minutes (watch carefully so it doesn't burn).
Yield: 1 serving
Per serving (using whole-wheat pita and not including extra toppings): 256 calories, 16 g protein, 29.5 g carbohydrate, 8.8 g fat, 4.7 g saturated fat, 24 mg cholesterol, 4 g fiber, 492 mg sodium. Calories from fat: 30%.
Garden Stuffed Potatoes
Journal as: 1/2 cup "starchy food and legumes with fat" + 1/2 cup vegetables without added fat + 1 ounce low-fat cheese
OR 1 cup hearty stew.
This recipe can work for kids of all ages, though an older child or adult should work the microwave and an adult would need to handle the broiler. Younger kids could chop the green onions with a plastic knife, mix the potato and sour cream mixture together with a fork, and stuff the potato halves. Kids 5 and up could use the cheese grater, too.
2 large Russet baking potatoes
1 to 2 green onions (the white and part of the green), finely chopped
1/4 cup nonfat or lite sour cream
1 tablespoon whipped butter or less-fat margarine
Black pepper to taste
1/2 teaspoon parsley flakes
1/2 teaspoon Italian herb blend
1/2 cup reduced-fat, shredded sharp cheddar cheese
3 tablespoons shredded Parmesan cheese
1 teaspoon minced garlic (or 1/4 teaspoon garlic powder)
1 cup cooked, chopped broccoli florets
Microwave or oven-bake (with adult supervision) potatoes until tender (don't forget to stab with a fork a few times before cooking). Meanwhile, in a medium-sized bowl, mix together the remaining ingredients (except broccoli) with a fork.
Carefully, with adult supervision, cut potatoes in half and scoop out the center, leaving about 1/2 inch of potato around the skin. Add the scooped-out potato and the broccoli pieces to the mixture in the bowl. Mix with fork, then spoon into potato halves.
Microwave each potato half on HIGH for about 1 minute or broil (with adult supervision) all the potato halves until lightly brown on top.
Yield: 4 side servings
Per serving: 205 calories, 10 g protein, 32 g carbohydrate, 5 g fat, 3 g saturated fat, 15 mg cholesterol, 4 g fiber, 150 mg sodium. Calories from fat: 21%.
Quick Bruschetta
Journal as: 1 slice bread + 1/2 cup "vegetables with 1 tsp. fat."
This recipe is appropriate for children of all ages, if they use a plastic knife to cut the tomatoes and an adult helps them with the toaster.
3 fresh, ripe Roma tomatoes
4 fresh basil leaves
1 teaspoon fresh oregano leaves (or 1/4 teaspoon dried oregano flakes)
1 teaspoon bottled minced garlic (or 1/4 teaspoon garlic powder)
4 slices sourdough, French or country-style bread, about 1/2-inch thick
1 1/2 tablespoons extra-virgin olive oil
Salt and pepper to taste
Wash the tomatoes, then cut down the middle with a plastic knife and remove most of the seeds and juice. Chop into small pieces, and add to small bowl.
Tear or chop basil into small pieces, then add to tomatoes in bowl, along with the oregano and garlic.
Toast bread slices to desired brownness. Spoon the tomato mixture evenly over the toasted bread slices, then sprinkle with salt and pepper. Drizzle about 1 teaspoon olive oil over the top of each tomato-topped bread slice.
Yield: 4 servings
Per serving: 146 calories, 3.5 g protein, 19.5 g carbohydrate, 6.4 g fat, 1 g saturated fat, 0 mg cholesterol, 1.5 g fiber, 181 mg sodium. Calories from fat: 39%.
Egg Mock-Muffin Sandwich
Journal as: 2 slices bread + 1 egg alone without added fat + 1 ounce low-fat cheese
OR 1 light frozen dinner
OR 1 sandwich and burger lean meat
This recipe is best for pre-teens and up (aged 10 and older), but younger kids could whisk the egg mixture and help toast the muffins in a toaster.
2 English muffins, toasted
1 large egg
1/4 cup egg substitute
2 slices Canadian bacon
2 empty tuna cans (or similar cans), washed and label removed
2 slices less-fat American or cheddar cheese slices
Freshly ground pepper
Canola cooking spray
Coat half of a 9" or 10" nonstick frying pan with canola cooking spray and heat over medium heat (with adult supervision). In a small bowl, beat the egg and egg substitute together with a fork or whisk and set aside.
Place Canadian bacon in the pan, over the sprayed area. Spray the inside of the tuna cans with canola cooking spray, and set on the nonsprayed side of the frying pan to start heating. When bottom side of the bacon is light brown, flip over and cook other side until light brown. Remove bacon from pan and set aside.
Pour 1/4 cup of the egg mixture into each tuna can. Sprinkle with freshly ground pepper to taste. When the surface of the egg begins to firm, cut around the inside of the cans with a butter knife to free the edges. Turn the eggs over with a cake fork (with adult supervision), and cook for one minute more. Remove eggs from can.
To assemble each sandwich, layer an English muffin bottom with a slice of cheese, then an egg patty, a piece of Canadian bacon, and the muffin top.
Yield: 2 sandwiches
Per sandwich: 283 calories, 22 g protein, 27 g carbohydrate, 9 g fat, 3.9 g saturated fat, 2 g fiber, 808 mg sodium. Calories from fat: 30%.
Showing posts with label Diet tips. Show all posts
Showing posts with label Diet tips. Show all posts
Thursday, November 8, 2007
Filling Up on Low-Fat Food
Does losing weight seem like pie in the sky? Not so, if you make low-fat food your friend. Luckily, many naturally low-fat foods -- fruits, veggies, whole grains, legumes -- are fully loaded with fiber and nutrients, which makes them great diet foods.
It's the fiber that fills you up, and keeps you from pigging out. "Studies show that if you start a meal with a big salad, you'll end up eating less at that meal," says Kathleen Zelman, WebMD's director of nutrition. It's why these foods help with healthy weight loss.
Will your family switch to low-fat food? Can you entice them to choose carrots over candy? We asked WebMD's community: What are your best ideas for filling up on foods that aren't fattening?
Here are proven ideas from parents trying to eat healthy every day:
sea2006
I let my kids fill up on fruits and veggies BEFORE dinner.
While I'm cooking dinner, and the kids are hungry, I cut up fresh fruits, veggies, and cheese and let them snack. They are much more willing to eat their veggies that way. I don't care if they are full by dinnertime, because they've already eaten the healthiest part of the meal!
kymberly0
The kids see us eat a salad almost every night, so they both love salad, too. Broccoli slaw is also a huge hit. It comes bagged with shredded broccoli, red cabbage, and carrots. They love it with a sweet dressing, like poppy seed or French.
Mena92740:
I do not have a problem getting my kids to eating anything. We've always made it fun, and we started early. We made sure it was colorful -- colorful fruits and veggies in a colorful bowl.
CurlyCue75
We keep healthy whole foods in the house! I'd much rather DS eat an apple than drink the juice.
drgnfly123
I give my kids veggies or fruit to snack on before dinner while I finish preparing the meal. That way, they eat them while they are hungriest -- instead of leaving them on the plate.
ThreeBucks
I put unsweetened applesauce instead of syrup on French toast. On waffles, I use low-fat vanilla yogurt in place of syrup. I also use applesauce in place of oil when baking muffins and making pancakes -- or add mashed bananas to the batter for a different flavor.
Claimjmpr
I put out fresh fruits and vegetables at every meal -- especially if people are hanging out in the kitchen waiting for their food to be cooked!
AugustMom2004
My kids love frozen vegetables. They think it is a treat to eat them still frozen.
Love Those Low-Fat Food Ideas!
These WebMD readers have learned the most important trick -- making healthy foods easy to grab, says Zelman. "Studies have shown that it works, cutting everything up," says Zelman. "If it's easy and right there, they will grab it. Otherwise, they're into cookies, chips, and other junk."
Here are some high-fiber food ideas to use in your own kitchen:
Make your own crunchy granola. Bake three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.
Trick your stomach with soup. Soup is a great filler-upper. You'll eat 20% fewer calories when you start a meal with soup, research shows. Read canned soup labels carefully. Stick to low-calorie, low-fat, high-fiber broth-based soups like vegetable bean or minestrone. Forget the creamy or other high-fat soups! Or, get out the crock pot and make your own -- loaded with high-fiber whole grains, beans, vegetables, and vegetable broth. Lean meat is optional. Soup is super!
Experiment with whole grains. Mix an assortment of grains with sauted veggies. "It makes a very interesting side dish," says Zelman. "Each grain has a slightly different flavor and color. And the great thing is, these dishes can be served hot, cold, or room temperature."
Grill or roast veggies. Portobello mushrooms, red peppers, zucchini, onions are great for this. Toss with olive oil, sherry vinegar, salt, and pepper (or your favorite vinaigrette). Eat them as a side dish, as a topping on grilled chicken sandwiches, or alone on a bun as a "veggie burger."
To keep things interesting, stay open to new food products, Zelman advises. "Broccoli slaw is awesome! I throw craisins, raisins, nuts into it. Mix it with low-calorie dressing. One recipe calls for grilled chicken breast served over broccoli slaw, with Asian dressing over it. It's to die for!"
It's the fiber that fills you up, and keeps you from pigging out. "Studies show that if you start a meal with a big salad, you'll end up eating less at that meal," says Kathleen Zelman, WebMD's director of nutrition. It's why these foods help with healthy weight loss.
Will your family switch to low-fat food? Can you entice them to choose carrots over candy? We asked WebMD's community: What are your best ideas for filling up on foods that aren't fattening?
Here are proven ideas from parents trying to eat healthy every day:
sea2006
I let my kids fill up on fruits and veggies BEFORE dinner.
While I'm cooking dinner, and the kids are hungry, I cut up fresh fruits, veggies, and cheese and let them snack. They are much more willing to eat their veggies that way. I don't care if they are full by dinnertime, because they've already eaten the healthiest part of the meal!
kymberly0
The kids see us eat a salad almost every night, so they both love salad, too. Broccoli slaw is also a huge hit. It comes bagged with shredded broccoli, red cabbage, and carrots. They love it with a sweet dressing, like poppy seed or French.
Mena92740:
I do not have a problem getting my kids to eating anything. We've always made it fun, and we started early. We made sure it was colorful -- colorful fruits and veggies in a colorful bowl.
CurlyCue75
We keep healthy whole foods in the house! I'd much rather DS eat an apple than drink the juice.
drgnfly123
I give my kids veggies or fruit to snack on before dinner while I finish preparing the meal. That way, they eat them while they are hungriest -- instead of leaving them on the plate.
ThreeBucks
I put unsweetened applesauce instead of syrup on French toast. On waffles, I use low-fat vanilla yogurt in place of syrup. I also use applesauce in place of oil when baking muffins and making pancakes -- or add mashed bananas to the batter for a different flavor.
Claimjmpr
I put out fresh fruits and vegetables at every meal -- especially if people are hanging out in the kitchen waiting for their food to be cooked!
AugustMom2004
My kids love frozen vegetables. They think it is a treat to eat them still frozen.
Love Those Low-Fat Food Ideas!
These WebMD readers have learned the most important trick -- making healthy foods easy to grab, says Zelman. "Studies have shown that it works, cutting everything up," says Zelman. "If it's easy and right there, they will grab it. Otherwise, they're into cookies, chips, and other junk."
Here are some high-fiber food ideas to use in your own kitchen:
Make your own crunchy granola. Bake three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.
Trick your stomach with soup. Soup is a great filler-upper. You'll eat 20% fewer calories when you start a meal with soup, research shows. Read canned soup labels carefully. Stick to low-calorie, low-fat, high-fiber broth-based soups like vegetable bean or minestrone. Forget the creamy or other high-fat soups! Or, get out the crock pot and make your own -- loaded with high-fiber whole grains, beans, vegetables, and vegetable broth. Lean meat is optional. Soup is super!
Experiment with whole grains. Mix an assortment of grains with sauted veggies. "It makes a very interesting side dish," says Zelman. "Each grain has a slightly different flavor and color. And the great thing is, these dishes can be served hot, cold, or room temperature."
Grill or roast veggies. Portobello mushrooms, red peppers, zucchini, onions are great for this. Toss with olive oil, sherry vinegar, salt, and pepper (or your favorite vinaigrette). Eat them as a side dish, as a topping on grilled chicken sandwiches, or alone on a bun as a "veggie burger."
To keep things interesting, stay open to new food products, Zelman advises. "Broccoli slaw is awesome! I throw craisins, raisins, nuts into it. Mix it with low-calorie dressing. One recipe calls for grilled chicken breast served over broccoli slaw, with Asian dressing over it. It's to die for!"
Stealth Health: Get Healthy Without Really Trying
How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
Getting Essential Nutrients You Need, but May Be Lacking
In our burger-and-burrito world, it's no surprise: Research shows most Americans don't get enough of these essential nutrients -- calcium, fiber, magnesium, vitamin E, vitamin C, vitamin A, carotenoids, and potassium. These help keep muscles, nerves, organs, skin and bones -- plus immunity -- in tip-top shape. But these essential nutrients are just the starting point.
"There's a much longer list of nutrients that work together, and all are essential to health and wellness, growth and development," says Kathleen Zelman, WebMD's director of nutrition. "A daily multivitamin provides some of them, but not everything. You need real fruits and vegetables for all their nutrients and for their fiber. You need dairy for calcium."
We asked our WebMD community: What are your secrets for fitting these essential nutrients into your meals and snacks? Do you rely on a few super standards that you know provide more than one nutrient -- like dairy for calcium and magnesium, or beans for fiber, potassium, and magnesium?
Here are their tips and tricks for adding essential nutrients into family meals. Look them over, and keep the conversation going by adding your own ideas to the WebMD message boards.
JACKIE70726:
We can't get Nicholas to eat any vegetable unless we melt cheese on top -- so he really is getting 2 food groups.
Kats8P:
Yogurt is a fun, sweet "treat" for little ones, and packed with nutrients and protein that they need.
My little one loves peanut butter, so we give him that on whole-grain bread and he gobbles it up.
I make pasta with spinach in the sauce, or chopped carrots, to sneak in veggies.
We went entirely whole wheat in our house about a year ago (wheat bread, wheat pasta, etc.). The girls were so young that now they expect food to look that way. I really think that starting early is key.
miracle_pg:
Last night I served cheese manicotti, but instead of doing a filling of just cheeses, I put in a good bit of spinach. That gets more veggies into my toddler. (He's on a veggie strike at the moment.)
Night before last, I made black bean burgers. It was "hamburgers" without any meat, made with black beans, breadcrumbs, an egg, and salsa. (It's a Pillsbury recipe.)
Another good way is quesadillas. Just add your favorite veggies along with cheese, or add refried or black beans. Since it's disguised with cheese and tortillas, it works like a charm.
I like to spread applesauce on top of waffles, toast, and pancakes before cutting them up for my toddler. It gets another fruit in.
linzuh04:
I put peanut butter into my daughter's fruit smoothies so she gets the protein, too. She's sick and congested and not eating much, but she's sucking down the strawberry peanut butter smoothies.
MichelleR88908:
I put different veggies into the food processor, then add to the meatloaf mix. No one ever knows a thing!!
Brodiegirl:
My 2-year-old son refuses to touch veggies, so I mix baby food veggies into smoothies, shred veggies into spaghetti sauce, and buy the veggie-fruit drinks (V8 Splash, Naked Monster Juice, etc). Sometimes he'll eat frozen veggies. He loves frozen peas.
Treyna:
I put the following ingredients into small bowls. My son loves putting them into a whole- wheat tortilla for dinner! Cooked ground turkey seasoned with taco/fajita seasoning, shredded cheddar cheese, tomatoes, romaine lettuce, sour cream, sometimes avocado, fresh salsa.
Mena92740:
Some kids hate milk, but with Connor it was hard for him to consume enough milk. He would drink about a cup a day. We gave him his milk in a cup with a straw. He loved to watch it go through the straw and into his mouth. Worked out great. Aboyandtwogirls:
My kids love yogurt, so I use it with everything. For an afternoon snack, I'll mix up some walnuts with plain vanilla yogurt, then let them dip cut-up apples. It's their favorite treat. To get them to eat veggies, I have to use a dip of some sort - and thankfully, they love salsa!
SydneysMom27104
DD has never had a problem eating, but we like to do fun things. We stick broccoli in mashed potatoes for "trees," or make "faces" on pizza, cookies, and pancakes (using fruit or veggies). Celery with peanut butter builds a house.
lizabelle00
I make crazy, fruity pancakes. I make regular whole-wheat pancake batter and then mix in applesauce and whatever fruit I have on hand, usually bananas and strawberries. My kids love these and so do I!
Stephs_3_kidz
I spread peanut butter on a tortilla, then top with sliced strawberries and whole blueberries. I cut it into 4 pieces with a pizza cutter and my kids love it. Sometimes I make it with bananas and slivered almonds.
HandGsMomma
My kids love cottage cheese. From the beginning, I have diced up red, orange, or yellow bell peppers and mixed them in. They now love peppers.
ThreeBucks
I use graham crackers and strawberry yogurt to make sandwich crmes. Wrap in plastic and freeze them for a nice cold treat. You can use low-fat grahams and/or low-fat yogurt, or just plain vanilla yogurt. I also use the chocolate grahams and cool whip (low-fat), to create a chocolaty version of these sandwich treats.
Ranch dip. My youngest LOVES to dip everything in ranch dip. I can usually get her to eat some healthy things this way. If she can dip it, she'll usually eat it.
Essential Nutrients: You've Got the Idea!
"These are all great ideas," Zelman tells WebMD. "You've got to make nutrition work for you. You've got to make healthy food creative, tasty, fun."
Smoothies are perfect for loading up on essential nutrients, she tells WebMD. "They combine everything you need, like yogurt and fruit. You can use up bananas that are too ripe. All in all, you can tackle a lot of nutrient shortfalls with a smoothie."
She offers a few more ideas:
Sneak it in. Put veggies on a sandwich. Have a salad before dinner. Eat a piece of fruit instead of vending machine snacks. Wedge that healthy stuff into your diet wherever you can.
Try vegetable juices. V-8 Splash and others are a great option for people who aren't big on eating veggies. "They're very thick because they have a lot of fiber," says Zelman.
Plan ahead, shop ahead. If the good stuff is stocked in the pantry or fridge, half the battle is won. To get the family to eat it, make sure it's chopped and ready to eat, she advises. "That's the best way to foster healthy eating."
If your kids crave a McDonald's stop, let them have the burger, Zelman says. But switch out the fries in favor of a healthier option. Good choices: the walnut, yogurt, and fruit salad snack plate -- or yogurt parfait -- or apples with low-fat caramel dip. "It can be dessert. Healthy eating is a matter of changing habits."
What are your best ideas? Share them with the WebMD community. Here are links to three message boards popular with nutrition-minded parents:
Picky Eaters
Preschoolers/Grade Schoolers
Parenting: Friends Talking
"There's a much longer list of nutrients that work together, and all are essential to health and wellness, growth and development," says Kathleen Zelman, WebMD's director of nutrition. "A daily multivitamin provides some of them, but not everything. You need real fruits and vegetables for all their nutrients and for their fiber. You need dairy for calcium."
We asked our WebMD community: What are your secrets for fitting these essential nutrients into your meals and snacks? Do you rely on a few super standards that you know provide more than one nutrient -- like dairy for calcium and magnesium, or beans for fiber, potassium, and magnesium?
Here are their tips and tricks for adding essential nutrients into family meals. Look them over, and keep the conversation going by adding your own ideas to the WebMD message boards.
JACKIE70726:
We can't get Nicholas to eat any vegetable unless we melt cheese on top -- so he really is getting 2 food groups.
Kats8P:
Yogurt is a fun, sweet "treat" for little ones, and packed with nutrients and protein that they need.
My little one loves peanut butter, so we give him that on whole-grain bread and he gobbles it up.
I make pasta with spinach in the sauce, or chopped carrots, to sneak in veggies.
We went entirely whole wheat in our house about a year ago (wheat bread, wheat pasta, etc.). The girls were so young that now they expect food to look that way. I really think that starting early is key.
miracle_pg:
Last night I served cheese manicotti, but instead of doing a filling of just cheeses, I put in a good bit of spinach. That gets more veggies into my toddler. (He's on a veggie strike at the moment.)
Night before last, I made black bean burgers. It was "hamburgers" without any meat, made with black beans, breadcrumbs, an egg, and salsa. (It's a Pillsbury recipe.)
Another good way is quesadillas. Just add your favorite veggies along with cheese, or add refried or black beans. Since it's disguised with cheese and tortillas, it works like a charm.
I like to spread applesauce on top of waffles, toast, and pancakes before cutting them up for my toddler. It gets another fruit in.
linzuh04:
I put peanut butter into my daughter's fruit smoothies so she gets the protein, too. She's sick and congested and not eating much, but she's sucking down the strawberry peanut butter smoothies.
MichelleR88908:
I put different veggies into the food processor, then add to the meatloaf mix. No one ever knows a thing!!
Brodiegirl:
My 2-year-old son refuses to touch veggies, so I mix baby food veggies into smoothies, shred veggies into spaghetti sauce, and buy the veggie-fruit drinks (V8 Splash, Naked Monster Juice, etc). Sometimes he'll eat frozen veggies. He loves frozen peas.
Treyna:
I put the following ingredients into small bowls. My son loves putting them into a whole- wheat tortilla for dinner! Cooked ground turkey seasoned with taco/fajita seasoning, shredded cheddar cheese, tomatoes, romaine lettuce, sour cream, sometimes avocado, fresh salsa.
Mena92740:
Some kids hate milk, but with Connor it was hard for him to consume enough milk. He would drink about a cup a day. We gave him his milk in a cup with a straw. He loved to watch it go through the straw and into his mouth. Worked out great. Aboyandtwogirls:
My kids love yogurt, so I use it with everything. For an afternoon snack, I'll mix up some walnuts with plain vanilla yogurt, then let them dip cut-up apples. It's their favorite treat. To get them to eat veggies, I have to use a dip of some sort - and thankfully, they love salsa!
SydneysMom27104
DD has never had a problem eating, but we like to do fun things. We stick broccoli in mashed potatoes for "trees," or make "faces" on pizza, cookies, and pancakes (using fruit or veggies). Celery with peanut butter builds a house.
lizabelle00
I make crazy, fruity pancakes. I make regular whole-wheat pancake batter and then mix in applesauce and whatever fruit I have on hand, usually bananas and strawberries. My kids love these and so do I!
Stephs_3_kidz
I spread peanut butter on a tortilla, then top with sliced strawberries and whole blueberries. I cut it into 4 pieces with a pizza cutter and my kids love it. Sometimes I make it with bananas and slivered almonds.
HandGsMomma
My kids love cottage cheese. From the beginning, I have diced up red, orange, or yellow bell peppers and mixed them in. They now love peppers.
ThreeBucks
I use graham crackers and strawberry yogurt to make sandwich crmes. Wrap in plastic and freeze them for a nice cold treat. You can use low-fat grahams and/or low-fat yogurt, or just plain vanilla yogurt. I also use the chocolate grahams and cool whip (low-fat), to create a chocolaty version of these sandwich treats.
Ranch dip. My youngest LOVES to dip everything in ranch dip. I can usually get her to eat some healthy things this way. If she can dip it, she'll usually eat it.
Essential Nutrients: You've Got the Idea!
"These are all great ideas," Zelman tells WebMD. "You've got to make nutrition work for you. You've got to make healthy food creative, tasty, fun."
Smoothies are perfect for loading up on essential nutrients, she tells WebMD. "They combine everything you need, like yogurt and fruit. You can use up bananas that are too ripe. All in all, you can tackle a lot of nutrient shortfalls with a smoothie."
She offers a few more ideas:
Sneak it in. Put veggies on a sandwich. Have a salad before dinner. Eat a piece of fruit instead of vending machine snacks. Wedge that healthy stuff into your diet wherever you can.
Try vegetable juices. V-8 Splash and others are a great option for people who aren't big on eating veggies. "They're very thick because they have a lot of fiber," says Zelman.
Plan ahead, shop ahead. If the good stuff is stocked in the pantry or fridge, half the battle is won. To get the family to eat it, make sure it's chopped and ready to eat, she advises. "That's the best way to foster healthy eating."
If your kids crave a McDonald's stop, let them have the burger, Zelman says. But switch out the fries in favor of a healthier option. Good choices: the walnut, yogurt, and fruit salad snack plate -- or yogurt parfait -- or apples with low-fat caramel dip. "It can be dessert. Healthy eating is a matter of changing habits."
What are your best ideas? Share them with the WebMD community. Here are links to three message boards popular with nutrition-minded parents:
Picky Eaters
Preschoolers/Grade Schoolers
Parenting: Friends Talking
Missing Nutrients in Your Food
When it comes to eating healthy, some of us focus on the negative.
"A lot of people concerned about good nutrition are just watching for what they can't eat -- whether it's fat, or sugar, or whatever," says Tara Gidus, RD, a spokesperson for the American Dietetic Association.
But that attitude can blind us to all of those foods that we really should be eating more of. It also leads to missing nutrients in our food -- and dietary deficiencies -- for even the most conscientious eaters.
According to the most recent U.S. Dietary Guidelines, there are seven important nutrients in food that most Americans aren't getting in sufficient amounts:
Calcium
Potassium
Fiber
Magnesium
Vitamin A
Vitamin C
Vitamin E
Before you line your bathroom cabinet with supplements to fill the gaps, there's a simpler and healthier way. A few modest changes to your diet may give you all the nutrients you need.
Calcium
Back in elementary school, the basics were probably drummed into you: calcium is good for bones and teeth and it's in milk. But that might be about all you know.
Calcium does a lot more than keep your bones strong. It helps maintain your heart rhythm, muscle function, and more.
How much do you need? That depends on your age.
Adults up through age 50: 1,000 milligrams/day
Adults over age 50: 1,200 milligrams/day
However, if you have a higher risk of osteoporosis, check with your doctor, who might recommend a high dose of 1,500 milligrams.
Dairy is one of the easiest ways to get this nutrient in food. Calcium is especially well-absorbed when you take it with lactose, the sugar in milk and some milk products. But if you don't like milk -- or can't tolerate it -- don't assume that you'll have to rely on supplements. There are different ways to get this nutrient in food. Some good dairy and nondairy sources of calcium are:
Nonfat plain yogurt (8 ounces): 452 milligrams
Swiss cheese (1.5 ounces): 336 milligrams
Skim milk (8 ounces): 306 milligrams
Salmon (3 ounces): 181 milligrams
Cooked spinach (1 cup): 146 milligrams
Calcium is also in all sorts of fortified foods, like breakfast cereals, orange juice, and soy milk.
Potassium
"People don't know much about potassium," says Gidus. "They don't know how important it is, especially for maintaining healthy blood pressure." It's also key in maintaining fluid balance and the function of your nerves and muscles.
Adults should get 4,700 milligrams of potassium a day. "Potassium theoretically should be easy to get enough of, since it's in a lot of foods," says Lucia L. Kaiser, PhD, community nutrition specialist in the department of nutrition at the University of California, Davis. "But many people still don't, because they don't eat enough fruits and vegetables."
Bananas are a familiar source, Gidus says. But there are other ways to get this nutrient in food:
Baked sweet potato: 694 milligrams
Tomato paste (1/4 cup): 664 milligrams
Non-fat plain yogurt (8 ounces): 579 milligrams
Yellowfin tuna (3 ounces): 484 milligrams
Fiber
You've probably heard all about the health benefits of fiber over the years. But given all the emphasis on bowels and regularity, you might assume that you won't have to worry about fiber intake until after retirement.
"People think that fiber is just for old people," says Kaiser. "But it's really important at every age for promoting a healthy intestinal tract and guarding against diseases."
So what does fiber do? In addition to keeping your bowels working well, it reduces the risk of other intestinal problems. Good fiber intake may also help protect against heart disease, diabetes, and some forms of cancer. Since fiber is so filling and low on calories, it's often key in many successful weight loss programs.
The amount of fiber you need depends on your age and your sex.
Women, age 19-50: 25 grams/day
Women, age 51 and older: 21 grams/day
Men, age 19-50: 38 grams/day
Men, age 51 and older: 30 grams/day
Some good sources of this nutrient in food include:
100% bran cereal (1/2 cup): 8.8 grams
Cooked black beans (1/2 cup): 7.7 grams
Baked sweet potato, with peel: 4.8 grams
Small pear: 4.4 grams
Whole-wheat English muffin: 4.4 grams
Magnesium
Magnesium is involved in all sorts of bodily processes. It strengthens bones and keeps the immune system up to snuff. Magnesium also plays a key role in the function of your heart, muscles, and nerves.
The recommended daily allowance of magnesium is:
Women, age 19-30: 310 milligrams/day
Women, age 31 and older: 320 milligrams/day
Men, age 19-30: 400 milligrams/day
Men, age 31 and older: 420 milligrams/day
Good sources of this nutrient in food are:
Brazil nuts (1 ounce): 107 milligrams
100% bran cereal (1 ounce): 103 milligrams
Cooked halibut (3 ounces): 91 milligrams
Almonds (1 ounce): 78 milligrams
Vitamin A
Vitamin A is crucial for a lot of reasons. It's good for vision -- that's why your mother always told you to eat your carrots. It's also important for immunity and tissue growth.
How much do you need?
Adult men: 900 micrograms/day
Adult women: 700 micrograms/day
However, there are actually two types of vitamin A: retinol and carotenoids. The latter are the ones that are missing from too many American diets. There's no official daily recommended amount of carotenoids that you need. But you should try to get some of this nutrient in your food every day.
Foods that have carotenoids include:
Baked sweet potato, with skin: 1,096 micrograms
Cooked fresh carrots (1/2 cup): 671 micrograms
Cooked spinach (1/2 cup): 573 micrograms
Cooked winter squash (1/2 cup): 260 micrograms
Vitamin A is also in many fortified cereals and oatmeal.
Vitamin C
Vitamin C actually has several important roles in keeping you healthy. In addition to boosting the immune system, vitamin C is a powerful antioxidant that can prevent cell damage. It also helps make collagen, an important part of bone and cartilage.
How much do you need?
Adult men: 90 milligrams/day
Adult women: 75 milligrams/day
Good sources of this nutrient in food are:
Cooked sweet red pepper, 1/2 cup: 116 milligrams
Orange: 70 milligrams
Strawberries (1/2 cup): 49 milligrams
Cantaloupe (1/4 medium): 47 milligrams
Cooked broccoli (1/2 cup): 51 milligrams
Vitamin E
"I think a lot of people don't get enough vitamin E," says Gidus. The reason can be ironic: they're trying too hard to eat healthy.
Vitamin E tends to appear in foods with high fat content, like nuts, seeds, and oils. So in a quest to eat low-fat and slim down, many people cut out the foods that are important sources of vitamin E. That's a mistake. Vitamin E is a powerful antioxidant that helps protect your cells from damage.
So despite the fat, you should try to include some of these foods in your diet. While Kaiser stresses that a low-fat diet is still very important for good health, you need to distinguish between the so-called bad fats (saturated and trans fats) and the good ones (monounsaturated and polyunsaturated fats) which are in these foods. Keep in mind that even the good fats are still high in calories, so you need to eat them moderately.
The form of vitamin E that is most beneficial is called alpha-tocopherol vitamin E (AT.) Adults need about 15 milligrams of AT a day.
Some good sources of vitamin E are:
Roasted sunflower seeds (1 ounce): 7.4 milligrams
Almonds (1 ounce): 7.3 milligrams
Peanut butter (2 tbsp): 2.5 milligrams
Tomato sauce (1/2 cup): 2.5 milligrams
Other Important Nutrients
Specific groups of people may need more of these important nutrients as well.
Vitamin D plays a crucial role in allowing your body to use calcium. Since vitamin D is manufactured in your body when you're exposed to sunlight, people who don't get outside much -- or who have darker skin, or never go out without sunscreen -- are at risk. Vitamin D doesn't occur in high quantities in foods naturally. So you may need to rely on fortified foods and supplements -- or just get some more sun every day.
Folic acid is key for women during pregnancy, since it can reduce the risk of birth defects. Good sources are lentils, spinach, and broccoli. Pregnant women generally need to take 600 micrograms/day of folic acid supplements.
Iron is important for younger women and pregnant women especially, Kaiser says. Good sources are meats -- like beef, turkey, and chicken -- as well as spinach, kidney beans, soy beans, and many fortified foods.
Vitamin B12 is key in the formation of red blood cells. As people age, it's harder for them to absorb it from food. So all people over 50 should seek out foods fortified with B12 -- like many cereals -- or to take B12 supplements, says Kaiser. The recommended daily amount is 2.4 micrograms/day.
Are Supplements as Good as Nutrients in Food?
It might seem a lot simpler to take supplements and avoid the hassle of hunting down nutrients in natural food. But experts feel that supplements should generally be a last resort.
"I always tell people to try to get nutrients from food first," says Gidus. As the name suggests, supplements are supposed to supplement a healthy diet -- not replace important nutrients. Besides, many studies of supplements have found that they don't offer as many health benefits as nutrients found naturally in food.
There are cases where your doctor might recommend a supplement. For instance, if you're at risk of osteoporosis, your doctor might want you to take calcium and vitamin D to keep your bones strong.
Gidus still doesn't have a problem with taking a daily multivitamin. "I tell people it's OK to use a multivitamin as a cheap insurance policy," she tells WebMD.
However, you should be careful not to get too much of some nutrients. More isn't always better. Some nutrients can become toxic in high doses. And since so many foods are fortified these days, it's easier to get too much of some nutrients than it used to be.
Whatever you do, don't take supplements willy-nilly. Take a look at your diet first to see if you really need them and then talk with your doctor.
Am I Getting Enough of These Nutrients in Food?
It's not easy to know if you're getting enough of the important nutrients lacking in the traditional American diet. You can look for some -- like fiber and vitamin C-- on nutrition labels. But you're not going to find all of them listed -- like magnesium and potassium, for instance.
What's the solution? Should you keep detailed records of your diet, and eat all meals with a scale and a calculator to tabulate your mineral intake? No, the experts say. "Don't get too worried about the exact amounts," says Gidus.
Instead, just try to eat a wide variety of foods, focusing on fruits, vegetables, and whole grains especially. It's the best way to cover your bases and get all these nutrients in food. Again, try not to get too focused on what you shouldn't eat. Don't scan the label looking for a reason to reject a food. Instead, look for reasons to include it.
"So what if a food has a little fat or a little sugar?" Gidus says. "It might have important nutrients that you really need too."
"A lot of people concerned about good nutrition are just watching for what they can't eat -- whether it's fat, or sugar, or whatever," says Tara Gidus, RD, a spokesperson for the American Dietetic Association.
But that attitude can blind us to all of those foods that we really should be eating more of. It also leads to missing nutrients in our food -- and dietary deficiencies -- for even the most conscientious eaters.
According to the most recent U.S. Dietary Guidelines, there are seven important nutrients in food that most Americans aren't getting in sufficient amounts:
Calcium
Potassium
Fiber
Magnesium
Vitamin A
Vitamin C
Vitamin E
Before you line your bathroom cabinet with supplements to fill the gaps, there's a simpler and healthier way. A few modest changes to your diet may give you all the nutrients you need.
Calcium
Back in elementary school, the basics were probably drummed into you: calcium is good for bones and teeth and it's in milk. But that might be about all you know.
Calcium does a lot more than keep your bones strong. It helps maintain your heart rhythm, muscle function, and more.
How much do you need? That depends on your age.
Adults up through age 50: 1,000 milligrams/day
Adults over age 50: 1,200 milligrams/day
However, if you have a higher risk of osteoporosis, check with your doctor, who might recommend a high dose of 1,500 milligrams.
Dairy is one of the easiest ways to get this nutrient in food. Calcium is especially well-absorbed when you take it with lactose, the sugar in milk and some milk products. But if you don't like milk -- or can't tolerate it -- don't assume that you'll have to rely on supplements. There are different ways to get this nutrient in food. Some good dairy and nondairy sources of calcium are:
Nonfat plain yogurt (8 ounces): 452 milligrams
Swiss cheese (1.5 ounces): 336 milligrams
Skim milk (8 ounces): 306 milligrams
Salmon (3 ounces): 181 milligrams
Cooked spinach (1 cup): 146 milligrams
Calcium is also in all sorts of fortified foods, like breakfast cereals, orange juice, and soy milk.
Potassium
"People don't know much about potassium," says Gidus. "They don't know how important it is, especially for maintaining healthy blood pressure." It's also key in maintaining fluid balance and the function of your nerves and muscles.
Adults should get 4,700 milligrams of potassium a day. "Potassium theoretically should be easy to get enough of, since it's in a lot of foods," says Lucia L. Kaiser, PhD, community nutrition specialist in the department of nutrition at the University of California, Davis. "But many people still don't, because they don't eat enough fruits and vegetables."
Bananas are a familiar source, Gidus says. But there are other ways to get this nutrient in food:
Baked sweet potato: 694 milligrams
Tomato paste (1/4 cup): 664 milligrams
Non-fat plain yogurt (8 ounces): 579 milligrams
Yellowfin tuna (3 ounces): 484 milligrams
Fiber
You've probably heard all about the health benefits of fiber over the years. But given all the emphasis on bowels and regularity, you might assume that you won't have to worry about fiber intake until after retirement.
"People think that fiber is just for old people," says Kaiser. "But it's really important at every age for promoting a healthy intestinal tract and guarding against diseases."
So what does fiber do? In addition to keeping your bowels working well, it reduces the risk of other intestinal problems. Good fiber intake may also help protect against heart disease, diabetes, and some forms of cancer. Since fiber is so filling and low on calories, it's often key in many successful weight loss programs.
The amount of fiber you need depends on your age and your sex.
Women, age 19-50: 25 grams/day
Women, age 51 and older: 21 grams/day
Men, age 19-50: 38 grams/day
Men, age 51 and older: 30 grams/day
Some good sources of this nutrient in food include:
100% bran cereal (1/2 cup): 8.8 grams
Cooked black beans (1/2 cup): 7.7 grams
Baked sweet potato, with peel: 4.8 grams
Small pear: 4.4 grams
Whole-wheat English muffin: 4.4 grams
Magnesium
Magnesium is involved in all sorts of bodily processes. It strengthens bones and keeps the immune system up to snuff. Magnesium also plays a key role in the function of your heart, muscles, and nerves.
The recommended daily allowance of magnesium is:
Women, age 19-30: 310 milligrams/day
Women, age 31 and older: 320 milligrams/day
Men, age 19-30: 400 milligrams/day
Men, age 31 and older: 420 milligrams/day
Good sources of this nutrient in food are:
Brazil nuts (1 ounce): 107 milligrams
100% bran cereal (1 ounce): 103 milligrams
Cooked halibut (3 ounces): 91 milligrams
Almonds (1 ounce): 78 milligrams
Vitamin A
Vitamin A is crucial for a lot of reasons. It's good for vision -- that's why your mother always told you to eat your carrots. It's also important for immunity and tissue growth.
How much do you need?
Adult men: 900 micrograms/day
Adult women: 700 micrograms/day
However, there are actually two types of vitamin A: retinol and carotenoids. The latter are the ones that are missing from too many American diets. There's no official daily recommended amount of carotenoids that you need. But you should try to get some of this nutrient in your food every day.
Foods that have carotenoids include:
Baked sweet potato, with skin: 1,096 micrograms
Cooked fresh carrots (1/2 cup): 671 micrograms
Cooked spinach (1/2 cup): 573 micrograms
Cooked winter squash (1/2 cup): 260 micrograms
Vitamin A is also in many fortified cereals and oatmeal.
Vitamin C
Vitamin C actually has several important roles in keeping you healthy. In addition to boosting the immune system, vitamin C is a powerful antioxidant that can prevent cell damage. It also helps make collagen, an important part of bone and cartilage.
How much do you need?
Adult men: 90 milligrams/day
Adult women: 75 milligrams/day
Good sources of this nutrient in food are:
Cooked sweet red pepper, 1/2 cup: 116 milligrams
Orange: 70 milligrams
Strawberries (1/2 cup): 49 milligrams
Cantaloupe (1/4 medium): 47 milligrams
Cooked broccoli (1/2 cup): 51 milligrams
Vitamin E
"I think a lot of people don't get enough vitamin E," says Gidus. The reason can be ironic: they're trying too hard to eat healthy.
Vitamin E tends to appear in foods with high fat content, like nuts, seeds, and oils. So in a quest to eat low-fat and slim down, many people cut out the foods that are important sources of vitamin E. That's a mistake. Vitamin E is a powerful antioxidant that helps protect your cells from damage.
So despite the fat, you should try to include some of these foods in your diet. While Kaiser stresses that a low-fat diet is still very important for good health, you need to distinguish between the so-called bad fats (saturated and trans fats) and the good ones (monounsaturated and polyunsaturated fats) which are in these foods. Keep in mind that even the good fats are still high in calories, so you need to eat them moderately.
The form of vitamin E that is most beneficial is called alpha-tocopherol vitamin E (AT.) Adults need about 15 milligrams of AT a day.
Some good sources of vitamin E are:
Roasted sunflower seeds (1 ounce): 7.4 milligrams
Almonds (1 ounce): 7.3 milligrams
Peanut butter (2 tbsp): 2.5 milligrams
Tomato sauce (1/2 cup): 2.5 milligrams
Other Important Nutrients
Specific groups of people may need more of these important nutrients as well.
Vitamin D plays a crucial role in allowing your body to use calcium. Since vitamin D is manufactured in your body when you're exposed to sunlight, people who don't get outside much -- or who have darker skin, or never go out without sunscreen -- are at risk. Vitamin D doesn't occur in high quantities in foods naturally. So you may need to rely on fortified foods and supplements -- or just get some more sun every day.
Folic acid is key for women during pregnancy, since it can reduce the risk of birth defects. Good sources are lentils, spinach, and broccoli. Pregnant women generally need to take 600 micrograms/day of folic acid supplements.
Iron is important for younger women and pregnant women especially, Kaiser says. Good sources are meats -- like beef, turkey, and chicken -- as well as spinach, kidney beans, soy beans, and many fortified foods.
Vitamin B12 is key in the formation of red blood cells. As people age, it's harder for them to absorb it from food. So all people over 50 should seek out foods fortified with B12 -- like many cereals -- or to take B12 supplements, says Kaiser. The recommended daily amount is 2.4 micrograms/day.
Are Supplements as Good as Nutrients in Food?
It might seem a lot simpler to take supplements and avoid the hassle of hunting down nutrients in natural food. But experts feel that supplements should generally be a last resort.
"I always tell people to try to get nutrients from food first," says Gidus. As the name suggests, supplements are supposed to supplement a healthy diet -- not replace important nutrients. Besides, many studies of supplements have found that they don't offer as many health benefits as nutrients found naturally in food.
There are cases where your doctor might recommend a supplement. For instance, if you're at risk of osteoporosis, your doctor might want you to take calcium and vitamin D to keep your bones strong.
Gidus still doesn't have a problem with taking a daily multivitamin. "I tell people it's OK to use a multivitamin as a cheap insurance policy," she tells WebMD.
However, you should be careful not to get too much of some nutrients. More isn't always better. Some nutrients can become toxic in high doses. And since so many foods are fortified these days, it's easier to get too much of some nutrients than it used to be.
Whatever you do, don't take supplements willy-nilly. Take a look at your diet first to see if you really need them and then talk with your doctor.
Am I Getting Enough of These Nutrients in Food?
It's not easy to know if you're getting enough of the important nutrients lacking in the traditional American diet. You can look for some -- like fiber and vitamin C-- on nutrition labels. But you're not going to find all of them listed -- like magnesium and potassium, for instance.
What's the solution? Should you keep detailed records of your diet, and eat all meals with a scale and a calculator to tabulate your mineral intake? No, the experts say. "Don't get too worried about the exact amounts," says Gidus.
Instead, just try to eat a wide variety of foods, focusing on fruits, vegetables, and whole grains especially. It's the best way to cover your bases and get all these nutrients in food. Again, try not to get too focused on what you shouldn't eat. Don't scan the label looking for a reason to reject a food. Instead, look for reasons to include it.
"So what if a food has a little fat or a little sugar?" Gidus says. "It might have important nutrients that you really need too."
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