 |
|
|
|
| |
|
 |
|
The Council for Women's
Nutrition Solutions (CWNS) is comprised of nine women with expertise
ranging from energy/fatigue, weight loss, stress management, children's
health, to nutrition communications and the culinary arts. This advisory
panel is dedicated to creating a new approach for the health of women
and their families by promoting balanced lifestyles.
Read about the
members of the Council for Women's Nutrition Solutions.
|
|
| |
|
|
|
|
|
|
Which foods are best to fuel physical
activity and maintain muscle?
|
|
|
|
|
What are trans fatty acids and do they
influence our health?
|
|
|
|
|
How can I sneak more healthful foods
into my kids' meals?
|
|
|
|
|
I just don't have the time to prepare
and eat nutritious foods. Do you have any suggestions on how to prepare
foods that are good for me and taste good?
|
|
|
|
|
I'm confused about fat. How much fat
should I have in my diet?
|
|
|
|
|
Which nutrients do women need in their
teens and early 20s for healthy growth?
|
|
|
|
|
Which foods and activities are
important to fight the effects of aging in women?
|
|
|
|
|
How can I realistically incorporate
the new 2005 Dietary Guidelines for Americans and other nutrition
guidance into my lifestyle?
|
|
| |
|
How can I eat more healthful foods
without feeling deprived or depressed about my food choices?
|
|
| |
|
We keep hearing people are eating too
much. What can I do to follow a healthier diet and not gain weight?
|
|
| |
|
|
|
|
|
|
Which foods are best to fuel physical
activity and maintain muscle?
Maintaining muscle is an essential ingredient for a healthy lifestyle.
High-quality protein, like the kind found in lean beef and other lean
meats, as well as eggs, can help build and preserve lean muscle. Many of
these foods also contain iron, which helps carry oxygen throughout the
body to fuel activity, and zinc, which has been found to help repair
muscles after strenuous activity. Incorporating nutrient-rich foods in
your diet can help you reach your optimal performance by helping build
and repair muscles and fuel body cells.
Roseann Lyle, Ph.D., M.Ed., F.A.C.S.M.
Back to Top
|
|
|
|
|
What are trans fatty acids and do they
influence our health?
Trans fatty acids, or TFAs, are a group of unsaturated fatty acids found
in food. All trans fatty acids are not created equal, however. Man-made
trans fatty acids, found in processed foods such as snack chips, candies
and fried foods, tend to act like saturated fats and raise blood
cholesterol levels. But trans fatty acids that occur naturally in animal
products like beef and dairy products are beneficial. These naturally
occurring trans fatty acids - conjugated linoleic acid (CLA) and
vaccenic acid (VA) - have been shown to protect against cancer, heart
disease and obesity.
Martha Belury, Ph.D., R.D.
Back to Top
|
|
|
|
|
How can I sneak more healthful foods
into my kids' meals?
Get them involved! Start off by asking your children to select a new,
healthful food at the grocery store. By allowing them to choose a food
they've never eaten, it allows them to have some sense of control.
Encouraging your children to help with meal preparation will also help
them appreciate a wider variety of foods. Some mealtime tips include
adding lean ground beef and vegetables to their favorite pizza or opting
for a lower calorie dessert, such as angel food cake topped with fruit.
Boost the nutrition in their beverages by swapping flavored milk for
their usual soda. While all these tips help, it's important for you to
become a role model for your children by eating healthful foods.
Remember, your kids take note of how you take care of your health.
Dayle Hayes, M.S., R.D.
Back to Top
|
|
|
|
|
I just don't have the time to prepare
and eat nutritious foods. Do you have any suggestions on how to prepare
foods that are good for me and taste good?
Good news - you don't have to cut foods you love from your diet because
many of your favorite foods are packed with nutrients. Just be creative
and plan ahead. Try seasoning your foods with fresh ingredients that
don't add calories, such as lemon and fresh herbs. Also, nutritious
meals don't have to be a lot of work: if you know you'll be busy during
the week, prepare healthy foods during the weekend and put them in your
freezer or refrigerator. For example, prepare marinade and sauces ahead
of time, grill a little extra lean beef during the weekend and cut it up
for quick and tasty sandwiches and salads during the week. Another
option is to whip-up a batch of stew or soup and freeze it in individual
containers that are easy to reheat at the office or school. Cooked wheat
pasta and fresh tomato sauce also can be stored in your fridge. And for
easy to grab snacks, have cut up vegetables and fruit on hand. You now
have nutritious, ready-to-eat options!
Connie Guttersen, Ph.D., R.D.
Back to Top
|
|
|
|
|
I'm confused about fat. How much fat
should I have in my diet?
First off, it's important to remember your body actually needs some fat
to help it function properly. Fats provide energy, protect tissues and
organs, transport fat soluble vitamins A, D, E and K, and help keep our
bodies warm. All fats are not equal when it comes to health. A moderate
intake of dietary fat, which is comprised mostly of good fats, is
essential to a healthy diet and fats such as monounsaturated and omega-3
oils actually offer health benefits. Many people don't realize that fats
tend to bundle together in most foods. For example, half of the fatty
acids in beef are monounsaturated fatty acids, the same fatty acid that
is found in olive oil. Fats also play an essential role in food
preparation because they enhance the flavor and texture of many foods.
Moderation is the key to managing the fat in your diet. Try to balance
higher-fat foods with lower-fat options. For example, there are 29 cuts
of beef that meet government guidelines for lean including some of
America's favorites like tenderloin, T-bone steak and 95 percent lean
ground beef. Please visit www.beefitswhatsfordinner.com for more a full
list of the lean cuts of beef available in supermarkets and restaurants.
Connie Guttersen, Ph.D., R.D.
Back to Top
|
|
|
|
|
Which nutrients do women need in their
teens and early 20s for healthy growth?
While young women need a variety of nutrients, some are especially
important to promote healthy development. Iron and protein are
particularly crucial for young females, and only 40 percent of girls
ages 12 to 19 meet daily iron recommendations. Iron carries oxygen to
body tissues where it helps produce energy, supports the immune system
and aids in brain development. Beef is a great source of iron and
contains what is known as heme iron, which the body absorbs especially
well. Protein has recently been noted to be important for building
strong bones, a very important process going on in the teens and early
twenties. Try tossing some lean sirloin steak, fresh spinach and
tomatoes together for an iron-packed meal. Another nutrient important
for growing women is calcium, essential for building strong bones.
Excellent sources of calcium include low-fat dairy products like skim
milk and yogurt.
Michelle Warren, M.D.
Back to Top
|
|
|
|
|
Which foods and activities are
important to fight the effects of aging in women?
As women age, their risk for developing conditions such as osteoporosis
and sarcopenia (a loss of muscle mass and strength) increases and their
metabolism decreases, even though their nutrient requirements stay the
same, or even increase! To help build and maintain healthy bones and
muscles, make sure you're getting adequate amounts of protein, calcium,
B vitamins and physical activity. Because your calorie needs decrease
with age, be sure to get more power from your calories. One tip is to
make the most of the food you eat by choosing foods that are naturally
rich in nutrients. For example, a 3-ounce serving of lean beef provides
more than 10 percent of the Daily Value for several nutrients, including
protein, zinc, iron, selenium and vitamins B6 and B12. Lean beef also
contains the protein women need to maintain or build muscle mass to fuel
physical activity and weight loss. Be sure to talk to your doctor before
you start any exercise regimen. However, increasing your activity level
in general will help fight the effects of aging and help build or
maintain bone and muscle. Easy ways to incorporate physical activity
include taking the stairs instead of the elevator or working in the
garden for 30 minutes.
Susan Finn, Ph.D., R.D., F.A.D.A.
Back to Top
|
|
|
|
|
How can I realistically incorporate
the new 2005 Dietary Guidelines for Americans and other nutrition
guidance into my lifestyle?
Making sudden, drastic changes may leave you frustrated, so take time
incorporating tips from the
2005 Dietary Guidelines for Americans into your lifestyle. You can
incorporate the guidelines by choosing foods naturally rich in nutrients
first within and among all food groups to make each calorie count more
and fuel healthy growth and activity. Enjoying such foods, like colorful
fruits and vegetables, low-fat and nonfat milk and milk products, whole
grains and lean meats, helps people get more essential nutrients from
fewer calories. Slowly begin incorporating these concepts into your
routine. Try a roast beef sandwich with low-fat cheese and juicy
tomatoes on a whole grain roll for a nutrient-packed lunch. Or try
veggies and low-fat dip for an easy side or snack. And remember to
paint your plate brighter colors like vibrant fruits, dark, green
leafy vegetables and lean red meats mean more nutrients!
Jeanne Goldberg, Ph.D., R.D.
Back to Top
|
|
|
|
|
How can I eat more healthful foods
without feeling deprived or depressed about my food choices?
Be realistic. Make small changes over time in what you eat and the level
of activity you do. There's no reason to worry about what you've eaten
in just one meal or one day. In fact, you may be surprised to find out
some of your favorite foods are wise choices, and even if they are not,
you can still enjoy snacks and sweets in moderation if you choose
healthy foods, like colorful fruits and vegetables, whole grains,
low-fat or nonfat milk and milk products and lean meats first. Remember,
small steps work better than giant leaps. To add some fun to your
routine, try one adventurous meal a week by eating a food you can't
pronounce. How about bouillabaisse, quinoa, kohlrabi, tagliatelle or
tabbouleh? Enjoying a variety of interesting and great-tasting foods
will add variety to your diet and help you feel more satisfied than
limiting your options. In general, be sensible by enjoying selections
from all food groups, just don't overdo it.
Peggy Elam, Ph.D.
Back to Top
|
|
|
|
|
We keep hearing people are eating too
much. What can I do to follow a healthier diet and not gain weight?
To maintain an appropriate weight and keep healthy, choose foods wisely
from all food groups. Different foods deliver different packages of
nutrients, and it's important to make the most of your calories by
enjoying foods rich in nutrients from each of the five food groups.
Nutrient-rich foods include brightly colored fruits; vegetables that are
deep green, red and orange; whole grain foods; nonfat or low-fat milk
and milk products; lean meats, eggs, beans and nuts. A combination of
these foods will help you meet your daily nutrition requirements. Also,
awareness of portion sizes helps to maintain a normal weight. For
example:
|
|
Three ounces of
cooked meat, fish or poultry is the size of a deck of cards
|
|
|
Two tablespoons
of peanut butter is the size of a golf ball
|
|
|
A medium piece of
fruit is the size of a baseball
|
|
|
A medium bagel is
the size of a hockey puck
|
|
|
One ounce of
cheese is the size of four dice
|
|
|
A small baked
potato is the size of a computer mouse
|
|
|
One cup of raw
vegetables, yogurt or fruit fits into an average woman's hand
|
Sachiko St. Jeor, Ph.D., R.D.
Back to Top
|
|
|
|
|
 |
|
|
 |
|
|
|
|
|
|
|
|
