January 3, 2007

Key Nutrients for Every Body – from Cradle to Rocker

By Eat Right Montana

Nearly every day, the news features a story about a just-discovered connection between nutrition and your health.

Vitamin D isn’t just for strong bones and teeth: It can improve balance and muscle performance and may reduce tumor growth in some cancers. Folate (or folic acid) helps prevent spinal birth defects: It may also protect against heart disease and mental decline in later years. Magnesium, long known to be involved in energy production, may also help ward off diabetes, heart disease, and stroke.

“Unfortunately there are a couple of downsides to all this wonderful nutrition news,” according to Lynn Paul, a registered dietitian and extension specialist at Montana State University in Bozeman. “First, like the U.S. population as a whole, many Montana families aren’t getting enough of these key nutrients.”

The 2005 Dietary Guidelines for Americans called these “shortfall nutrients.” The report noted that American adults do not get enough vitamins A, C, and E, calcium, magnesium, potassium, and fiber. While most children get enough A and C, they have low intakes of vitamin E, calcium, magnesium, potassium, and fiber. More recent surveys have found shortfalls in folate, iron and zinc in some especially vulnerable groups, like young children.

The second concern is that our national tendency to pop vitamin-mineral supplements is probably not the best way to address these nutrient gaps. According to Paul, nutrition experts favor getting these critical nutrients from food first.

“Supplements are fine for a bit of nutrition insurance,” she said. “However, study after study has confirmed that the real health benefits come when we eat and drink these key nutrients from all the five food groups.”

Getting your nutrients from food – rather than supplements – is better for several reasons. Taste is certainly number one. Enjoying nutrient-rich meals and snacks is more satisfying than taking a pill.

Nutrients are also often better absorbed from whole foods, and they come in nutrient “bundles” that work together in the body. Phytonutrients and antioxidants are two more important reasons to choose food over supplements. Since the benefits of these powerful compounds are still being discovered, you might miss out on them if you are relying on pills or powders for your daily dose of nutrition.

“Fortunately, there are many tasty ways for Montanans of all ages to get their missing nutrients,” Paul said. “Just follow the tips on MyPyramid.gov to enjoy right-sized portions of delicious foods and beverages from all five food groups.”

Five Easy Ways to Enjoy Key Nutrients at All Ages

You are probably missing some of the key nutrients you need to look great, feel better, and be stronger. Get the power nutrition your body needs by choosing from all five food groups:

1. Grains (especially whole grains), like whole-wheat bread, oatmeal, pasta, and brown rice
2. Fruits (fresh, dried, frozen, canned), like apple, banana, kiwi, and canned pineapple in juice
3. Vegetables (fresh, frozen, canned), like beets, broccoli, carrots, peas, spinach, and zucchini
4. Dairy foods (especially fat-free and low fat), like milk, cheese, yogurt, and cottage cheese
5. Proteins, like nuts, seeds, legumes (dried beans and peas), poultry, fish, and lean red meat

Enjoy GRAINS for fiber, folate, and energy.

Go with the grain – especially 100 percent whole grain – at least one serving at every meal. Start off quick and easy with a bowl of whole-grain cold cereal (or hot oatmeal) for breakfast. Move onto a satisfying sandwich on whole-wheat bread for lunch. Then finish up with brown rice or whole-grain pasta at dinnertime.

Enjoy PRODUCE for vitamins A, C, and potassium.

Fruits and vegetables – fresh, frozen, dried, or canned in their own juice – are nature’s most appetizing vitamin “pills.” Get your five or more daily servings the easy way: two servings at every meal and one or two snacks a day. From A to Z, the choices are endlessly delicious – from a sliced apple snack to steamed zucchini for supper.

Enjoy MILK PRODUCTS for calcium and vitamin D.

Packed with body-building nutrition, dairy products – like fat-free or reduced-fat milk, yogurt, and cheese – are creamy and good for you, too. To get the calcium and vitamin D (plus protein, potassium, phosphorus, and more) you need, all it takes is three servings a day – 8 ounces of milk with every meal meets the goal.

Enjoy NUTS/SEEDS for vitamin E and magnesium.

You can get the magnesium and vitamin E that most Americans are missing with sunflower seeds, pumpkin seeds, almonds, pecans, cashews, and other nuts. Just add a serving or two (1 ounce or a small handful each) to your day. Sprinkle nuts on cereal or fruit salad. Enjoy sunflower seeds as a quick snack.

Enjoy LEAN RED MEAT for iron, zinc, and protein.

Red meat is a satisfying source of several power nutrients, including several B vitamins and selenium. A 3-ounce serving of the 29 lean cuts of beef (like top sirloin, brisket, and T-bone) has less than 200 calories and less than 10 grams of fat, but plenty of ZIP (zinc, iron, protein) and flavor.

Five Easy Ways to Enjoy Fitness at All Ages

Full-body fitness develops when you enjoy a variety of activities. By fitting all five aspects of fitness in every week, you’ll pump up your energy level and feel great too.

Enjoy AEROBIC activities.

These activities get your heart pumping and make you sweat a little. Walk, run, bike, dance, hike, ski, skate, play ball, swim laps, use an elliptical machine, ride an indoor bike, play a game of folf – they’re all good for your body, brain, and stress-level. Be active for at least 10 minutes at a time, for a total of 30 minutes daily. 

Enjoy STRENGTH activities.

Strong muscles are a huge health benefit for everybody, and it’s never too late to build them up! Children can strengthen their muscles with everyday play, like climbing and swinging. Adults can lift weights (2 to 10 pounds) or do lunges and squats. Aim for some strength building activity two or three times per week.

Enjoy BALANCE activities.

Balance is especially important for younger and older people. Good balance prevents injuries from falling and promotes brain development and function. Dance, tai-chi and biking are all great for balance. Stand on one leg (hold onto a chair if needed) or walk along a straight line for your daily balancing acts.

Enjoy FLEXIBILITY activities.

Enhancing flexibility helps reduce stress, fatigue, and muscle tension, while improving circulation and mental alertness. Pilates and yoga are excellent ways to increase your flexibility. Gentle, regular stretching can also make a real difference. Sprinkle 5 to 10 minutes of simple stretches throughout your day.

Enjoy FUN activities.

Fun is an essential aspect of all fitness activities because, over the long haul, you’ll only stick to the ones that you really enjoy. Looking for easy ways to add some fun to your fitness routine? Add some music. Add friends or family members. Add a dog. Add a bounce to your step. Add a smile to your lips.

(Brought to you by EAT RIGHT MONTANA, a coalition promoting healthy eating and active lifestyles. For more information, visit www.eatrightmontana.org/)

Page last updated: 02/01/2007