HEALTH NOTES(EAT WISELY, HOW IMPORTANT IS EXERCISE, A SUGGESTED HEALTHFUL EATING PYRAMID)

 HEALTH NOTES

◻ Eating frequently may be beneficial, says researchers at the University of Toronto. Fed the same amount and type food but in 17 portions at hourly intervals instead of in three meals a day, the group of men tested showed an average decline in LDL (“bad”) cholesterol of 13.5 percent, total blood cholesterol of 8.5 percent, and blood insulin of 29 percent. Eating one big meal a day was said to be the worst eating pattern. One drawback is that snacking usually leads to a greater intake of calories.

◻ A study published in The Journal of the American Medical Association shows that women who take over-​the-​counter multivitamin pills containing folic acid while trying to conceive and for at least six weeks after becoming pregnant sharply reduce the chance of having babies born with neural-​tube defects. Neural-tube defects may cause paralysis, mental retardation, and death.

◻ “There is now overwhelming evidence that a diet rich in fruit and vegetables can help to reduce the risk of cancer,” notes New Scientist magazine. The vitamins thus obtained “exert their protective effect by combating damaging reactions in the body’s cells.” Researchers say that the more vegetables eaten, the less likely it is that one will fall victim to lung cancer. And without sufficient vitamin C, oxidation reactions in the bloodstream could lead to ailments such as strokes, heart disease, and cataracts.

Eat Wisely

“Eat food. Not too much. Mostly plants.” With these few words, author Michael Pollan encapsulates simple, time-tested dietary advice. What does he mean?

Eat fresh foods. Concentrate on eating “real” food​—whole, fresh foods that people have been enjoying for millenniums—​rather than modern processed foods. Commercially prepackaged foods and fast food from chain restaurants usually contain high levels of sugar, salt, and fat, which are associated with heart disease, stroke, cancer, and other serious illnesses. When cooking, try steaming, baking, and broiling instead of frying. Try using more herbs and spices to cut down on salt. Make sure meats are properly cooked, and never eat spoiled food.
                                    

Eat mostly plants. A balanced plate favors a variety of fruits, vegetables, and whole grains over meats and starches. Once or twice a week, try substituting fish for meat. Reduce refined foods such as pasta, white bread, and white rice, which have been stripped of much of their nutritional value. But avoid potentially dangerous fad diets. Parents, protect your children’s health by helping them to acquire a taste for foods that are healthful. For example, give them nuts and thoroughly washed fresh fruits and vegetables for snacks instead of chips or candy.

        
    

    

            

How Important Is Exercise?

Dr. Willett says: “Other than not smoking, exercise is the single best thing you can do to get healthy or stay healthy and keep chronic diseases at bay.” How often should one exercise? What are the benefits of physical effort?

Some experts advise that daily exercise, if only for 30 minutes, can be very beneficial. But it is suggested that even exercising three times a week can help one to avoid serious problems in the future. Exercise burns calories, and the predominant question for someone who is trying to lose weight should be, Each day am I burning up more calories than I am taking in? If the equation is reversed, then you will surely gain weight. So walk or cycle instead of riding in a vehicle. Climb stairs instead of taking the elevator. Exercise! Burn calories!

Dr. Willett explains: “For many people, walking is an excellent alternative to other types of physical activity because it doesn’t require any special equipment, can be done any time and any place, and is generally quite safe.” His advice, of course, refers to brisk walking, not just taking a stroll. He recommends 30 minutes of physical activity every day if possible.

A Suggested Healthful Eating Pyramid

Sweets Concentrated or processed

sweets (rarely; limit to 75 calories

a day)

Fats Olive oil, nuts, canola oil, avocados

(3-5 servings daily; one serving is

1 teaspoon of oil or 2 tablespoons of nuts)

Protein and Dairy Beans, fish, lean meat, eggs,

low-fat dairy, cheese (3-7 servings daily; one

serving is 3 ounces of cooked meat or fish)

Carbohydrates Especially whole grains​—pasta, bread,

rice, cereals (4-8 servings daily; one serving is a

slice of bread)

Fruits and Vegetables A wide variety of each (unlimited servings daily; a minimum of 3 each)