HomeMy WebLinkAboutThe Citizen, 1997-04-16, Page 8PAGE 8. THE CITIZEN, WEDNESDAY, APRIL 16,1997
Jood fyj Ic allh
Beatins the cycle
Food choices, active life,
a winning combination
those fries and donuts are okay — for now. The challenge is
laying off them 10 years down the road."
To prepare them for a healthy future, Appavoo suggests letting
them make their own lunches, and go shopping so they see what
the process of making healthy choices entails.
A well-balanced lifestyle allows for a few unhealthy choices,
too. "What healthy eating is about is an issue unto itself," says
Appavoo. "If you are following a generally healthy diet you can
indulge occasionally. It shouldn't be about denying food because
when you do, you end up overindulging later."
"It's all a balancing act."
By Bonnie Gropp
Citizen staff
The image is familiar, the statuesque model's angular form,
draped in body-hugging garments, then frozen into seductive
poses. For the majority of people, it's an unfair ideal, impossible
to attain. Presenting a perspective of vitality, it helps to inspire a
cycle of weight gain and loss that is simply not healthy.
Donna Appavoo, a dietician with the Huron County Health
Unit says that in the long-term nine out of 10 diets do not work.
"Yo-yo dieting puts people at nutritional risk. Not only does the
weight not typically stay off, but people are more likely to end
up increasing their original weight."
The most effective way to beat this cycle and control weight is
through a combination of healthy eating and exercise, Appavoo
says.
"Meeting the requirements of Canada's Food Guide and active
living are not easy solutions, but given time you will feel better."
Citing examples through history, such as binding the feet of
Japanese females to keep them tiny, Appavoo notes that taking
drastic approaches to beauty ideals is not new. "We're not the
first to aspire to a certain look and have our health suffer."
Rather than lose weight for the sake of being model-slim,
Appavoo says people need to look at being healthy. "That is
reducing your risk and having the best quality life you can, while
accepting any limitations you may have."
Most susceptible to the 'skinny is beautiful' hype are young
the more they should reduce fat intake.
To help cut back on fat, Appavoo recommends
adding more vegetable, fruit, cereal, breads and
other grain products to your diet, an easy
opportunity for residents of Huron County. 'There
is such an abundance of fresh foods in season,
locally grown products that give us a real
advantage."
Meeting the diverse needs of the health
conscious are also a number of community gardens
where chemical exposure is reduced, and health
food stores.
"It all demonstrates how much people are
thinking about their health. Nutrition and food are
pretty important these days."
Getting finicky children to realize this can be a
challenge, however. Appavoo advises, again, that
parents can be the role models. "Children are great
mimics. If the people they come in contact with are
making healthy food choices, they will."
Presenting food in a fun way or taking children
grocery shopping, can also increase the choices
young diners make.
Parents worrying about the junk food consumed
by adolescents can also relax somewhat. Appavoo
says the highest caloric need is during adolescence.
"So as long a your teen is eating a balanced diet,
girls. By Grade 4, Appavoo says, as many as 50 per cent of the
girls have been on a diet,
because peer and media
pressure led them to believe
they were overweight. "Parents
should look al themselves as
role models for the children. If
you are feeling good about
where you are it will help them.
Il's hard to promote that if you
don't believe it yourself."
Many might be surprised to
discover how wide the range of
their ideal weight is. Body
Mass Index (BMI) is a
calculation based on height and
weight that limits risk for
diseases such as heart and
diabetes. For example a 5'4"
woman's healthy weight
according to the BMI chart
ranges from about 108 lbs to
135 lbs. The caution zone is up
to 145 lbs.
"It's about being healthy, not
about fitting into a certain size
of pants."
To determine BMI multiply
your weight in pounds by 705.
Divide that number by height in
inches, then divide by height in
inches again. Between 20 and 25 is low risk. A BMI between 25
and 27 may be associated with health problems for some people.
Under 20 is also the caution zone. Some of the health risks
associated with this group are heart irregularities, anemia and
depression.
Yet, for some people being at the high end, may not be so bad.
Appavoo says, "Maintaining a
weight is probably healthier than a
loss and gain, in the long run."
One of the stumbling blocks on
the road to a healthy weight is of
course, fat, which increases the risk
of heart disease and certain types of
cancer. Appavoo says the goal is to
cut fat back to 30 per cent. So as
the average woman needs about
1900 calories a day, 30 per cent
equals 65 grams of fat. The average
man, who needs 2,700 calories
daily can consume 90 fat grams in
these.
While everyone is different,
dieticians suggest this scoreboard
can be used as a guideline. Those
younger and more active can
consume more grams of fat, while
the more inactive people become,
TEST YOUR FOOD IO
1. You need 5-10 servings of vegetables and
fruit each day. Which one of the following
counts as one serving of fruit?
a) one banana b) one glass of orange juice
c) one small box of raisins
d) all of the above
2. You need 2-3 servings of meat and
alternatives each day. One serving of meat
is about the same size as:
a) a match book b) a deck of cards
c) a thin paperback book
3. Which one of the following lunch items is
highest in fat?
a) a Caesar salad b) a chicken salad sandwich
c) a hamburger
4. Choose the food which is enriched with
iron and B vitamins, niacin, riboflavin and
thiamin
a) cookies b) muffins c) breads
d) all of the above
Answers
1. d) Fruits can be enjoyed in a variety of
different ways. Eat lots.
2. b) One serving of meat (3 oz) is about the
size of a deck of cards
3. a) A Caesar salad is higher in fat than
either the hamburger or the sandwich
because of its creamy, high-fat dressing.
4. d) Since all flour in Canada has to be
enriched with iron, niacin, riboflavin and
thiamin, all baked goods, even cookies,
muffins and breads contain these nutrients.
Natural Food Store
APRIL SALE
QUEST
20 Years of Good Health
222 Josephine Street
< WINGHAM
• Kyolic Garlic
• Herbal Formulas
357-3466 J
GRILLED HERBED TURKEY WITH
VEGETABLE FETTUCINI
4 turkey cutlets, 100 $ (3 Oz) each
juice of one lemon
2 mL (112 tsp) crushed dried basil
2 mL (112 tsp) crushed dried thyme
2 mL (112 tsp) crushed dried oregano
100 g (3 oz) spinach fettucini, uncooked
2 medium zucchini, cut into thin strips
2 medium carrots, cut into thin strips
15mL(l tbsp)oil
freshly ground pepper
Pound turkey cutlets to 5 cm (1/4 inch) thickness. Brush cutlets
with lemon juice. Combine basil, thyme and oregano over both
sides of cutlets. Grill turkey until pink colour disappears.
Meanwhile^ cook fettucini and keep warm Heat vegetable oil in
skillet and stir-fry zucchini and carrots lightly. Add pepper and stir
in drained fettucini. Arrange cutlets on serving plates with
vegetable fettucini combination.
NUTRIENT ANALYSIS PER SERVING: 273 calories; 283 g
protein; 4.5 g fat; 29.6 g carbohydrates,
Enjoy a slice of cream pie for dessert when you serve this lower-
fat entree with fresh-style beans and a spinach salad for supper.
Cream pies may be higher in fat, but they do provide calcium and
other nutrients if made with milk.
Vincent Country Market
(formerly D & P Meats)
across from the Post Office
Frozen Foods
You can. have the meal you want at the price
you will like
at the convenience of your own freezer
' This week \
<j Boneless Skinless Chicken
^—^$5.25 lb. or 3 lb. for $14.50^y—A
Phone 357-4499 Josephine St., Wingham
Drop in and see our country craft line
^2 Health Foods
Health Related Books
Great Gift Ideas
Supplements
40 East Street, Goderich 519-524-6651