OK, it’s almost mid-January and most people have probably given up on their resolutions. Is this the wrong time of year for people to undertake changes to their diets?
Each day, no matter what time of the year, provides an opportunity for healthful eating. While the winter months may not offer a variety of fresh produce in some geographic locations, there are still plenty of options available to eat nutritiously. For example, frozen vegetables or frozen fresh berries are excellent additions to your diet. Dried or canned fruits (packed in water or 100 percent fruit juice) are other foods which provide essential nutrients.
Of course, it is important to try to make half of your grain intake whole grains. Select grains which contain whole grains such as whole wheat, whole meal such as whole corn or oat, and this grain should be the first ingredient listed on the food label. Bread or pasta made from whole grains, brown rice, barley and bulgur wheat, as well as snack foods such as popcorn, or crackers and pretzels made with whole grains are some other sources of, nutrient-rich whole grains. Grains are always in season. Consuming enough fiber can help to reduce your hunger and help with satiety, which assists with weight management. Selecting low fat dairy products and lean cuts of meats, fish, and poultry as well as other protein sources (beans, eggs, and nuts) provide vitamins and minerals as part of a nutritious diet.
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What’s the most important thing people overlook when it comes to nutrition? What is one thing a busy executive can do to improve his or her nutrition?
With very busy schedules, many people find it difficult to dedicate time to eat nutritiously or to begin their day with breakfast. Areas of improvement for people to consider are to eating together as a family or beginning their day with breakfast. Breakfast is an important meal for everyone. Family meals do not need to be scheduled just at the dinner hour. Try to make some time at breakfast if the remainder of the day does not provide an opportunity for a family meal.Â
Meal time is also an important time to engage in conversation with children and adolescents about daily routines, which may ultimately influence nutritional status.
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You’re considered an expert on family meals. What role does a family eating together have to do with good nutrition?
Research has shown that children and adolescents consume more essential vitamins and minerals, skip meals less often, engage in less unhealthy weight control behaviors, and have more healthful eating habits when they consume family meals. Some studies suggest that a decrease in the frequency of family meals has been associated with an increase in childhood overweight. In fact, an increase in fast food consumption among adolescents has been related to increased intake of calories, fat, and sodium.
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Breakfast is also the little known factor in nutrition. What do most people overlook when it comes to nutrition and the role breakfast plays?
Breakfast is considered to be the most important meal of the day because it helps to set the nutritional tone for the remainder of the day. For example, research has shown that breakfast eaters have more well-balanced diets with increased consumption of vitamins and minerals. Breakfast provides an opportunity to consume whole grain cereal and bread products, fat-free and low-fat milk products, and this meal can contribute significantly to increased intake of fresh fruits and 100 percent fruit juices, all “food groups to encourage” to meet United States dietary guidelines for nutrition. Moreover, recent research has documented that regularity in breakfast consumption may assist with weight management and improved academic performance among children and adolescents.
Parents and caregivers should be role models to children and adolescents by making time to consume the breakfast meal and by preparing convenient, affordable, and nourishing breakfasts to begin the day while adhering to school and work schedules. For more information on the health benefits of breakfast, as well as helpful breakfast tips and breakfast meal ideas, visit The International Food Information Council Foundation http://ific.org or the American Dietetic Association at www.eatright.org
