Nutrition

Beginning a five-part series on nutrition for the ’90s

Whether you’re a person with a disability or not, today’s world challenges us on many levels...We live in times of economic strain and personal stress. We often lack sleep, and on a daily basis deal with work and travel-related pressures. All of these factors can weigh heavily on our health. We can’t do much about travel, stress or sleep, but we can make sure that we eat properly. Healthy eating is a significant factor in reducing the risk of developing heart disease, cancer, obesity, high blood pressure, osteoporosis, anemia, dental decay and some bowel disorders.

Health and Welfare Canada has just released a new Food Guide. The eating habits and nutritional status of Canadians have been re-evaluated. Consequently, there is new thinking around things like fat, eggs, meat, salt and fast foods.

The Guide divides foods into groups. There are four main categories: grain products; vegetables and fruit; milk products; and meat and meat alternatives. In addition to these groups, there is a new group called "other foods." Foods that don’t fit into any of the four food groups are recognized here. These include a wide range of dietary items and beverages that contribute to taste and enjoyment in eating but don’t necessarily contribute to good nutrition:

- Foods that are mostly fats and oils such as butter, margarine, cooking oils and lard;

- Foods that are mostly sugar such as jam, honey, syrup and candies;

- High-fat and/or high-salt snack foods such as potato chips, corn chips or pretzels;

- Beverages such as water, tea, coffee, alcohol and soft drinks;

- Herbs, spices, and condiments such as pickles, mustard and ketchup.

Unfortunately, many of our eating habits get caught up in this category of "other foods." And people with disabilities seem to be particularly vulnerable. Perhaps we’re pressed for time with our careers, or with juggling transportation or attendant services, or we find it is just too tiring and difficult to shop not only for the proper foods but also deal with the whole "home-cooking" thing. But when it comes to taste, variety and nutritional value, foods that fall into the "other foods" group don’t score well.

We as a general population tend to rely on "good deals" and "quick fixes." This is reflected in our food habits and choices. And whether we "grab a bite to eat" or order in, the usual criteria is that what we eat is inexpensive and fast. There is the usual fare provided by fast-food outlets including greasy burgers, fries and dogs -- and of course we can’t forget pizza. Then there is the food selection available at variety stores and vending machines, which includes a choice of chips, other confectionary items and perhaps a few sandwiches if you are lucky. And although beverages usually include fruit juices and fruit drinks, we tend to limit our selection to pop, coffee and tea.

Granted, over the years better fare is being offered, and now things like deli and takeout lunchtime specials are much more prominent. Fast-food chains are including salad bars, fish and chicken. So things are looking up.

Here are a few away-from-home tips not only to improve your nutritional health, but to improve on taste and variety too!

FAST FOODS AND SNACKS

Most fast foods -- hamburgers, fries, shakes and pizzas -- are high in fat and salt and very low in fibre. Allow yourself a fast-food fix only now and again.

If you eat fast food often, choose milk or juice instead of a milkshake or pop, and whole wheat rather than white buns. Pick a side salad instead of french fries.

Middle Eastern, Chinese, Mexican and Indian dishes offer many fibre-rich choices. Try falafel in pita, steamed vegetables and rice, refried beans or vegetable curries.

Your best choices in snack crackers are whole grain and unsalted. Lower fat varieties such as bread sticks, soda crackers, melba toast, water biscuits and rice crackers are good bets.

RESTAURANT DINING

When ordering from a menu, ask for your salad dressing or sauce on the side. That way you control how much you use.

For the soup course, plain broth, gazpacho or minestrone are usually lower in fat than cream soups.

Best choices for a main course are a small grilled steak, poached fish, roast chicken, pasta or a fruit salad plate. Avoid dishes with rich sauces and gravies.

Ask for milk in your tea or coffee instead of cream.

"BROWNBAGGING" IT

If your work environment has only limited food choices, and you can manage, bring your own fresh fruit, bran muffins or yogurt to make up a healthy meal.

Bringing your own food means a little more effort. But if you choose the right things, it’s both cheaper and healthier, not to mention more interesting. Go for variety by bringing your own salad. Use whole wheat pita or rolls instead of bread for sandwiches. Include fresh fruit and vegetables.

If you’re on the run, most convenience stores carry some basics for a good meal. Milk or fruit juice, yogurt, bran muffins, fresh fruit, fruit salad cups, peanut butter and cheese are all good choices.

And here’s another idea. . . Most people socialize in pairs or groups at lunchtime. Why not do "potluck"? By sharing, you reduce your own food preparation time and can enjoy more creative culinary delights.

It’s also worth investing in a thermos or two. Having a thermos with you for hot and cold drinks can save a lot of time, effort and money. A second thermos can be filled with soups, chili or stew which, especially during the winter months, can be a heartwarming addition.

TIPS TO REDUCE FATS

- Spread less butter or margarine on bread, buns or bagels.

- Have salads with less dressing or with a lower-fat dressing.

- Try vegetables without butter, margarine or rich sauces.

- Try skim, partly-skim or reduced-fat milk products in recipes.

- Choose meat, poultry or fish that are baked, broiled or microwaved. Serve with light broth or herbs.

- Have fried or deep-fried foods less often.

- Have snacks such as chips and chocolate bars less often.

CUTTING DOWN ON SALT

- Eat fewer highly salted snack foods.

- When shopping, check the labels -- choose foods that are unsalted and lower in salt or sodium.

- Use less salt at the table and when cooking.

- Taste foods before adding salt.

- Instead of salt, use spices, herbs or lemon juice.

REDUCING SUGAR

- Limit the amount of sugar used in coffee and tea. Use a sugar substitute if necessary. Try drinking diet pops.

- Eat fresh fruit instead of "fruit products" like pies and jams, which have more sugar than fruit in them. Use canned fruit products that are packed in their own juice.

- Read labels carefully. Ingredients are listed according to the percentage of the food item they make up. If glucose, dextrose, sucrose or sugar is listed at the top you can be sure this item is high in sugar content.

- Pasta, grains and legumes are excellent sources of complex carbohydrates. More commonly referred to as starches, these foods are no longer considered calorie culprits.

The amount of food you require depends on your age, body size, activity level, whether you are male or female and whether you’re pregnant or breastfeeding. Also, remember that women and men have individual nutritional needs and deficits due to the difference in hormones, physical changes as we age, etc.

A multiple vitamin/mineral supplement can not replace good eating habits. But some people do need certain supplementation. If you think you require vitamins or minerals, talk to your dietitian or doctor.

The Canadian diet should include no more than 30% energy as fat, and no more than 10% as saturated fat. Studies show that Canadians get close to 40% of their daily energy from fat, and 13% from saturated fats. It has now been shown that the cholesterol in our bodies or blood cholesterol is not directly related to the cholesterol we consume in our diet. Eggs, for example, are back in fashion. And so they should be -- they are one of nature’s most perfect foods, and an excellent source of vitamins.

This article deals with what I like to refer to as "lifestyle nutrition." And although today’s lifestyle is only one factor, it can be a fairly major influence on how we eat and what we eat. But there is so much more . . .

Eating is one of the best things life has to offer. Food is used to celebrate with friends and family. It nourishes your body. It gives you energy to get through each day. The right balance of food and activity helps you stay at a healthy body weight. And the right food choices will reduce other health risks.

You don’t have to give up foods you love for the sake of your health. But you do need to aim for variety and moderation. Healthy eating contributes to an overall sense of well-being and helps people to look, feel and perform better.

It still goes without saying: "You are what you eat."

(Contributing columnist Susanne Pettit-Crossman is the host of CBC’s Disability Network. Susanne has a nutrition degree from Ryerson Polytechnical Institute and is a dietitian. She did her internship at Sunnybrook Medical Centre. Susanne herself has firsthand knowledge when it comes to nutrition and disability, managing special dietary needs for both diabetes and cystic fibrosis. Susanne is also an avid gourmet cook and has appeared in T.V. Guide’s Celebrity Chef feature.)