healthy eating questions and tips

How do you control high blood pressure with food? What to eat? What NOT to eat?

  • low sodium level (1,500 milligrams per day)
  • low in saturated fat, total fat, and cholesterol
  • reduced amounts of fats, red meats, sweets, and sugared beverages
  • fruits, vegetables, and lowfat dairy foods
  • whole grains, poultry, fish, and nuts

I am losing bone density but take calcium tablets and drink milk daily. Is there any other help?

  • get your fiber from fruits and vegetables
  • minimize your salt intake
  • spend regular time in the sun, or supplement with vitamin D
  • get plenty of anti-gravity (weight-bearing) exercise – walking, jogging, Tai chi
  • ensure that your magnesium intake is adequate
  • reduce your sugar intake
  • avoid soft drinks, coffee
  • do not smoke
  • get tested for celiac disease

What to eat instead of cookies?

    How about reducing the number of cookies? One cookie is a treat. Put your stash of cookies in the freezer and only take one out at a time. Other healthy crunchy snacks – apple, baby carrots, cereal (shredded wheat), wheat crackers, plain or spicy popcorn. As a sweet treat, one or two cookies are fine, so long as they are included in your menu plan, and don’t replace other healthy food choices.

Tips on preventing acne or pimples

  • reduce meat and poultry that may contain hormones
  • eat foods rich in Essential Fatty Acids (EFA)’s include sunflower, soybean, corn or safflower oils, sunflower seeds and linseeds (otherwise known as flax seeds)
  • increase intake of natural sources of vitamin A – carrots, green leafy vegetables (eg. broccoli, kale, spinach), yellow/orange fruits (e.g. peaches, apricots, mangoes)

How do you interpret ingredients from product nutrition information labels? Sugar, sodium?

  • Sodium: less than 2,400 mg (1,500 mg sodium even better for lowering blood pressure)
  • Potassium: less than 3,500 mg
  • Calcium: 1,250 mg
  • Magnesium: 500 mg
  • Cholesterol: less than 300 mg
  • Fiber: 30 g
  • Carbohydrate: 50-70%
  • Protein: 15-35%
  • Fat: 10-20%
  • Vitamin A (retinol): 4000-5000 IU (800-1000 ug RE) for adults 50+
  • Vitamin D: at least 400 IU (for adults over 50), 600 IU for adults over 70, 1000 IU for older adults, no more than 2,000 IU

    recommendations vary by source of information
    Recommended Dietary Allowance (RDA) is being revised and will be called Dietary Reference Intake (DRI)

Is there a safe sugar substitute?

Artificial sweeteners are often the subject of stories in the popular press and on the Internet, claiming that they cause a variety of health problems, including cancer. According to the National Cancer Institute, however, there’s no scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer. And numerous studies confirm that artificial sweeteners are safe for the general population.

Aspartame does carry a cautionary note, however. It isn’t safe for people who have the rare hereditary disease phenylketonuria (PKU). Products that contain aspartame must carry a PKU warning on the label.

Can you use powdered milk to substitute for liquid milk?

    Some people don’t like reconstituted for drinking, but it is great for cooking and baking.

Suggest some eating tips to relieve / reduce Acid reflux

  • Try to eat small, frequent meals instead of three big meals a day. Small amounts of food each time would exert less workload on the stomach and therefore requires less acid secretion for digestion. Make sure to include foods that are high in complex carbohydrates in each meal. These foods, such as rice, breads and pasta, are able to tie up excess stomach acid and are often easy on the stomach.
  • Avoid high-fat meals. High fat foods will remain in the stomach longer, thus causing the need for more stomach acid in order to digest them.
  • Don’t overeat! Eating too much of any foods will stimulate the stomach to secret more acids for digestion.
  • Avoid or limit alcohol
  • Maintain upright position during and at least 45 minutes after eating
  • Try elevating the head of bed six to eight inches when lying down.

Healthy Eating Tips

  • Eat a snack before you get really hungry.
  • Read labels and compare similar items – like cereal, as there can be big differences between similar products.
  • Choose foods not highly processed.
  • Put dried or fresh fruit and/or nuts in cereal and salads.
  • 5-6 small portions per day are better than a couple of big ones.
  • Do not eat after 6pm.
  • Keep portion sizes smaller.
  • Miso soup with tofu, green onions, seaweed every morning.
  • Eat food. Mostly plants. Not too much.

Online resources – Analysis based on food intake entered

Fat – 24.6% (785 grams)
Protein – 21.6% (1,553 grams)
Carbohydrates – 53.8% (3,868 grams)

Daily Calorie Intake – 1,360 cals
Daily Sodium Intake – 2,237 mg
Daily Cholesterol Intake – 156 mg
Daily Fiber Intake – 22 grams