Use salt and sodium in moderation!</li></li></ul><li>Reading Labels<br /><ul><li>Read the ingredients! The ingredients are listed in order of amount used, there is the most of the first ingredient. Standardized labels now have full ingredient labels and the list contains FDA certified color additives by name, sources of protein, and declaration of milk. Women with allergies especially need to read labels.
Check serving size! A lot of the time you may think a certain food is good for you if it only has ___ grams of a nutrient per serving or vice versa. However, most of the time we eat more than one serving size so make sure to always check the label to make accurate comparisons!
“Percent Daily Values”! This tells you the percent of a day’s worth of fat, sodium, etc., produced by the food in a 2,000 calorie diet.</li></li></ul><li>Labels continued…<br /><ul><li>“Calories from fat”! These tell you how fatty the food is. Fat, saturated fat, and fiber are listed in grams and percents. Sugars are just listed in grams.
“Enriched”! This means that some of the nutrients removed during processing have been replaced to the same levels as the original food.
“Fortified”! This indicates that nutrients have been added to foods. These nutrients may not normally be found in the foods, or may be added in greater amounts than found naturally.
The date! Make sure the food you are eating is fresh and has not spoiled!</li></li></ul><li>Help Kids to Eat Well!<br /><ul><li>Most kids eat a significant portion of their food through snacks, so it’s important that they are eating healthy snacks- Mom’s listen up!
Involve children in growing, buying, and preparing foods. Have them read labels, and even help prepare meals!
If you pack their lunch, make sure it’s healthy, or make sure they are eating balanced school meals.
Set an example! Kids may not always listen to their parents but they do follow examples. If they see you eating healthy they will get in the habit and may even choose to do the same!</li></li></ul><li>Problems Associated with Eating<br />Low Calorie Dieting:<br /> If you find yourself worrying about your weight and thinking about how everything you eat could be fattening, you are probably dieting. According to the book America spends over “$30 million dollars a year in the hope of becoming slimmer”. Dieting is actually a form of starvation. Most diets don’t even work; “99% of women who diet, will regain their weight in a five year period.” When you diet, fat replaces the lean tissue lost from<br /> muscle and organs. You may have up to 40%<br /> more body fat than before you started dieting.<br />
How To Manage Weight<br />Get active-Becoming more physically active will increase your strength and vascular health. It can even lead to weight loss without dieting.<br />Eat Healthy –Eat a variety of foods and make every bit count nutritionally. Limit intake of high fat and sugar foods.<br />Set Realistic Goals –You are more likely to be successful if you lose weight slowly and if your goals are realistic, within 20lbs of your present weight. Do not eat less than 500 calories under what you already are eating.<br />Forget the Magic Answers –There are no magic pills or foods to help you lose weight. Most of the OTC pills can actually cause harm.<br />Listen to Your Body –Trust yourself and pay attention to your body signals. Eat when you begin to get hungry and always listen to feelings of fullness.<br />Don’t Sabotage Your Efforts – Don’t weigh yourself more than once every one or two weeks, Body water fluctuates daily.<br />Find Support –Join with other women to discuss feelings about yourself/your body, societal issues, meals, etc. Having a buddy to work out with can motivate you to work harder as well!<br />
Economics<br />“Nutrition problems of industrialized countries are often<br />related to excessive food intake rather than insufficient food”<br />This doesn’t mean that hunger still isn’t a prevalent issue<br />for many families. About 30 million people in the US can’t<br />afford a nutritious and adequate diet. Poverty and hunger<br />are fundamentally linked.<br />The Census Bureau shows that over the past 20 years, real income has dropped for the bottom 2/3 of American households.<br />There are many food assistance programs that have risen up since the 1930’s to help meet the nutritional needs of hungry families. Each program targets different populations. (Example: WIC targets women, infants and children). Other programs target the elderly, children in schooling, etc. Women and children are the primary beneficiaries of these programs. <br />The Welfare Reform Law of 1996 threatens the security of these programs and their ability to provide and meet the needs of hungry individuals and their families. The law limits the time a family can receive any one program, and places restrictions on who can participate. The law also reduces overall program funding levels.<br />
Eating Disorders<br /><ul><li>Anorexia Nervosa is an eating disorder in the form of deliberate intense starvation. It can sometimes even lead to death. It is associated with an intense fear of fat. These girls (and men the like) will look in the mirror and see themselves as overweight, when in actuality they are very underweight. They can never achieve a goal and continue to let their bodies deteriorate.
Bulimia Nervosa is an eating disorder where there are periods of bingeing, followed by periods of forced purging. This can severely damage the intestines, esophagus, mouth, teeth, etc.
Compulsive Eating/Bingeing is an eating disorder where you eat tons and tons of food without stopping. You feel powerless and like you have no control over it. Unlike bulimia, there is no making up for it by purging or any other means of ridding of the food. This actually makes the person gain weight, therefore making them more depressed and self-conscious. </li></li></ul><li>Discussion!<br />What do you think we can do as the next generation to help promote woman’s health and nutrition?<br />How do you think we can help women stay healthy in the busy lifestyles women lead? (I was thinking about promoting vitamins just for women, exercises built into the busy day, etc.)<br />Why do you think that women are more prone to eating disorders? How do you think the media could change advertising to make healthy the new fad instead of stick skinny?<br />