Food VS Sprawl: A Dietitian’s Perspective
The Dietitian’s Feedback
Source: holisticmentorshipnetwork.com
My name is Shelby, and I am a registered and licensed dietitian with a master’s degree in nutrition. It was very interesting to read about how people in different parts of the United States and Europe feel about food, nutrition, and how what they eat relates to their environment. Having read through the authors’ stories and diet diaries, I am impressed with how conscious each is regarding not only nutrient content of his or her food (and generally know when they are choosing healthy foods), but also the environmental impact of the choices they make. I live in Texas, and only in the past few years have I seen a growing interest in sustainable eating and farm-to-plate dining. This is a state where “bigger is better” – restaurant menus often tout 16 ounce steaks and “all you can eat” buffets. I won’t even go into the size of our cars and homes. My city, Houston, is America’s shining example of urban sprawl. Every year Texas cities land at the top of the famous Men’s Health magazine’s annual America’s Fattest Cities list. As many restaurants have adopted a “greener” approach to cuisine, I’ve personally noticed large portions being replaced with smaller portions of higher quality food. Farmers’ markets – while more expensive than shopping at the local grocery store – are becoming more popular. Community gardens thrive (well, not so much lately with our record-high temperatures and statewide drought). So while Texas may be later to the locavore movement than some, we are catching up.
When people find out what I do for a living and ask me, “How should I eat?”, I explain that nutrition is not a one-size-fits-all prescription. As a dietitian, I am trained to look at the “whole picture” when consulting with my clients – this includes medical history, medications, lifestyle and socio-economic factors, to name just a few pieces of the puzzle. So, without knowing more about a person’s health status and history, and whether foods reported are typical, I hesitate to scrutinize too closely each author’s dietary revelations. I can however provide general advice and comment on challenges the authors shared.
I noticed some authors reported eating coffee or tea with a carbohydrate-rich sweet for breakfast. This may cause a hunger surge not long after eating that results in inappropriate snacking or binging on large portions at meals. Enjoying a source of protein such as yogurt, eggs or egg whites, or lean meat can help prevent this. Also, choosing whole grain foods that are high in fiber help you feel full longer as they are not digested and absorbed as quickly as refined flours. Whole grains also contain more nutrients because they have undergone minimal processing. Healthy whole grain breakfast choices include 100% whole wheat bagels, oatmeal, and whole grain cold cereals. Even popcorn counts as a whole grain (go for air-popped over the buttery microwave type).
One author wrote that a challenge was “…staying away from the ice cream in the heat, especially when out of the house”. For those looking for a lower calorie alternative, sorbets and fruit juice bars are refreshing without the fat content. Frozen yogurt franchises usually have nonfat options, and you can request fresh fruit on top for some extra fiber and antioxidants.
Having time to prepare meals was also mentioned as a challenge. Getting the whole family involved, from meal preparation to setting the table to cleaning the dishes, can save some time. It also teaches kids responsibility, and taking the time to prepare a nutritious meal helps to set a positive example. If you find yourself frequently unable to come up with a last minute dinner and opt for something out of a box or drive-thru window, consider planning your meals ahead of time. Create a menu for the following week. Shop for, prepare, and freeze entrees ahead of time so that they can be quickly reheated and served. Keep containers of chopped fruit and veggies on hand for an easy side dish. Above all, make meal times a priority and establish a routine.
To disclose a bit about my own diet, I am a pescatarian – I eat baked or grilled fish almost daily, supplemented with a serving of vegetables and occasional fresh fruit. I’ve developed a fondness for nonfat Greek yogurt with berries or honey over the last few months. Every week I prepare a batch of baked curry tofu with soba noodles that makes for a few meals. I’m not a big fan of sweets, but my favorite “treats” include vegetarian thin crust pizza, almond butter, frogurt, and Oregon Pinot Noir.
Some Dietary Recommendations
Here are some basic recommendations for anyone looking to eat well to be well:
- Be mindful of how much you are eating. Do you find yourself mindlessly reaching into the candy dish at work, or dishing extra helpings of dinner onto your plate? Even healthy foods eaten in large amounts can add up calorie-wise. If this is a problem, try having healthy snacks on hand during the day to avoid binging on sweets and large portions later. Raw fruit and vegetables, low fat and fat free dairy products such as cheese and yogurt, and small portions of nuts are good choices.
- Make meals mostly fruit and vegetables with a source of lean protein. If you are trying to lose weight, limit your intake of starchy carbs and choose those that are whole grain and high fiber, such as brown rice and 100% whole wheat bread. I’m a fan of whole wheat couscous – it makes a delicious side dish with some veggies and dried fruit mixed in.
- Watch your weight. In particular, be aware of your body mass index (BMI). There are several calculators online for this, but the basic formula is this: Divide your weight in kilograms by your height in meters, squared. The numbers for the “normal” range are between 18.5 and 24.9. A BMI of 25 or above is considered overweight, and above 30 is obese (there are of course some exceptions to this rule, particularly for those with a lot of muscle mass such as some athletes may have). Maintaining a healthy weight will reduce your risk for many health conditions such as diabetes, some cancers, and heart disease.
- Exercise is important. Not only does it help to control weight, but it can be a powerful mood booster and fun social activity. Many people groan at the idea of spending thirty minutes a day walking on a treadmill. I don’t blame them. If you find exercise machines boring, consider looking into classes at a local gym or community center. Some popular classes include Zumba (perhaps the 21st century’s answer to Jazzercise), hoop dance, yoga, and various water aerobics classes. For some, distraction is key to completing a workout. Watch a favorite TV program or download a podcast to enjoy on headphones – there are hundreds available free online on every subject imaginable.
- Get regular checkups. Know what your blood pressure is and what it means. Have your cholesterol tested and know what your LDL, HDL, and triglycerides mean. The same goes for knowing if your glucose is abnormal, especially if diabetes runs in your family.
- If budget is a concern, choose fruit and vegetables in season, and stock up on bulk items such as dried beans, rice, and pasta when they are on sale. Frozen fruit and vegetables are also a good alternative to fresh and can be bought on sale and stored for months. The same goes for meats. Make a list before going shopping and stick to it. Stay away from processed foods and cook from scratch more often. Try the “grow your own” approach, even if it’s just some potted herbs (fresh herbs can do wonders for almost any dish). If buying organic is a priority, get to know the top fruits and vegetables you should buy organic.
FSA image of balanced diet plate. Source: sussexdietitian.co.uk
Good article. Very informative.
Hey there, Miss Shelby. Loved your article! I learned something new, too....didn't know what a pescatarian was. Guess I'm one of those, too! Hugs, Susan
Shelby, a fabulous article covering most issues and with links. Thank you pescatarian.
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