In the News - May 2008
Eat healthfully
LITTLE ROCK - Despite claims that high carbohydrate diets will cause your
body to store fat by enhancing insulin resistance, it’s excess calories from any
source that are stored as fat, says Dr. LaVona Traywick, extension
gerontologist and associate professor with the University of Arkansas Division
of Agriculture.
Healthy snacking on carbohydrates and proteins, such as whole grain crackers
with low-fat cheese or fat-free yogurt with fresh fruit, can help your body stay
fueled. You will then be less inclined to overeat at your next meal. Of course,
you don’t need to overdo it on the healthful snacking! You should keep your
portions small.
Dr. Rosemary Rodibaugh, extension nutrition specialist and professor with
University of Agriculture Division of Agriculture, recommends eating a variety
of foods to ensure that you get all of the nutrients you need, she says.
A healthful eating plan is based mostly on plants. Emphasize fruits,
vegetables, legumes, whole grains, nuts and fat-free or low-fat dairy or dairy
alternatives. These foods are low in saturated fats, trans fats, cholesterol,
salt and added sugars. Add a little lean meat, poultry and fish for high quality
protein.
"Protein sources may include eggs, milk, reduced-fat cheese, yogurt,
soy-based products, beans, nuts and grain foods such as bread, cereal, pasta and
rice," Traywick says.
Rodibaugh says, "For healthy meal planning, think of your plate divided in
fourths: two of the fourths should contain vegetables, one fourth should contain
grain foods - preferably whole grains - and one fourth should contain meat or
meat alternative. Add a fruit and a serving of fat free or low fat dairy food
and you have a balanced meal.
Snacks are a good way to get some of the recommended servings of fruits,
vegetables and whole grain foods. You can make a list of your favorite healthy
snack foods, and stock up on those options, Rodibaugh says.
"Fill your cupboards, car and desk drawers - anywhere you might eat - with
healthy options," she says.
Eating healthfully can be tricky with today’s busy lifestyles. If you miss a
few days of healthy eating, forgive yourself and get back on track as soon as
possible.
"Give yourself a pat on the back for any healthy eating changes you make," Rodibaugh says.
"Think about how long you’ve had your current habits!"
For more information about healthy eating or snacking or to obtain
information on MyPyramid and the Dietary Guidelines for Americans, please
contact your county extension agent or visit www.uaex.edu.
The Cooperative Extension Service is part of the U of A Division of Agriculture.
May 9, 2008
By Rhonda Conner
For the Cooperative Extension Service
Media Contact: Lamar James
Extension Communications Specialist
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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