We all make choices throughout our lives. Those seemingly simple and minor choices add up to our lifestyle _ choices like wearing a seat belt, what we eat and drink, whether or not we will smoke, how and when we exercise, to name only a few. How these choices mix with the factors we cannot control -- family history, our age, our gender, for example _ to affect our health and well-being is the focus of ongoing research. While science doesn't have all the answers of how nutrition affects our lifelong health status, the evidence is becoming clear regarding the value of positive nutrition and activity choices throughout the lifespan.
This issue of Nutrition Spotlight focuses on
nutrition and the maturing adult -- those persons ranging in age from 30
to their late 50's-- who continue to invest in their lifestyle choices,
but may be focusing for the first time on some of the
dividends those choices are yielding. Topics
included in this issue are determining credible nutrition information, nutrition
and air travel, the role alcohol plays as a
personal choice, worksite nutrition, and
family-focused mealtimes. The scope of topics that
could be included here is wide, and we hope readers will
incorporate information from past Nutrition
Spotlight issues to supplement this issue. Suggested previous
articles focusing on fruits and vegetables
(July/August '99), calcium's role in our bodies
(September/October '99), weight issues (November/December '99)
and healthy diet choices (January/February '99) would be at least
a partial list of appropriate articles for use
with audiences in this age range.
The choices people make have an impact, great or small, on their health status. As nutrition educators, our role in assisting audiences in making informed choices is a vital one. This issue of Nutrition Spotlight is offered to help you fill that role. You can assist us in meeting your needs by completing the enclosed reader survey and returning it to us promptly. We aim to keep Nutrition Spotlight relevant to you!
Be a savvy nutrition consumer. Practice and effort are needed to determine which nutrition messages, including information from television, talk shows, magazines, internet sites and newspapers, are valid in the fast-changing nutrition scene.
Nutrition misinformation is all around us. Some reports mislead the public, perhaps for profit motives. Media reports often highlight preliminary research data, and promoters often go too far in turning legitimate research findings into sales pitches, products, and services. Some fraudulent individuals intentionally distort health facts to deceive people.
Not all misinformation is intentional. Many people are simply confused by the countless published scientific facts and statistics. Often it is very difficult to sort out what to believe of all the nutrition news!
Maintain the proper level of skepticism.
University Cooperative Extension Services, scientific and professional associations, government agencies, nutrition departments of accredited colleges and universities, nutrition departments of local hospitals, medical centers and clinics are all sources that can be trusted for sound nutrition information.
New nutrition information leaps from the headlines on a regular basis, which provides us with many opportunities to practice determining which messages are credible.
An interview with Dr. Richard Baybutt, Associate Professor
When retinol or beta-carotene was fed to the animals prior to and along with another toxin, they had less hemorrhaging and fibrosis in the lungs.
In a rare example of a nutritionist partnering with a pathologist, Baybutt works closely with Dr. Agostino Molteni, who is at the University of Missouri at Kansas City.
Baybutt also teaches classes. His courses this year include: HN 400, Human Nutrition, for both on-campus students and those enrolled via computer through distance education; HN 499, Undergraduate Student Research Project; and HN 812, Advanced Micronutrients (vitamins and minerals).
Baybutt is married to wife Vickie and is the father of five young children—Sarah, Ricky, Christian, Hannah, and Caroline Arline. He enjoys spending time with his family, and is very interested in his local church and in following politics.
Originally from Maryland, Baybutt earned his Ph.D. at Penn State studying fish oil and its effects on lung cell function. He then did post-doctoral research at the University of Kentucky on a fatal lung disease, pulmonary hypertension.
What does cigarette smoke do to lung cells? Does a good diet help protect the lungs? Dr. Richard Baybutt and his students are doing research to help answer these questions.
Baybutt says that while it is too soon to know all of the benefits, it seems reasonable to believe that a diet high in vitamin A and carotene-rich foods would help protect smokers, and those exposed to second-hand smoke, from health problems.
"Because vitamin A is toxic at high levels, I do not recommend vitamin A supplements. And beta-carotene supplements were reported to be harmful to smokers. People should eat foods to get these nutrients," he asserts. A good food source of vitamin A is milk. For carotene, eat vegetables that are orange, dark green or red. For a longer list of good food sources, go to: www.oznet.ksu.edu/humannutrition/_Timely/Atbl.htm .
Baybutt uses laboratory rats and cell cultures to study effects of vitamin A on lungs. He is working on how medications interact with dietary antioxidant vitamins to affect lungs and liver, also.
He recently traveled to Sweden to present a talk about some of his findings at a lung fibrosis conference.
Baybutt finds satisfaction in working on deadly problems such as emphysema and pulmonary hypertension. By causing rats to become vitamin A deficient, he was able to induce emphysema in them. In the future, he hopes to study whether he could prevent emphysema by improving vitamin A status.
His was the first research team to induce emphysema and lung injury, along with decreased tissue levels of vitamin A, in rats. His method is to feed them a normal diet but treat the rats in a smoke-filled chamber that is equivalent to smoking one pack of cigarettes a day.
Earning those frequent flyer miles requires special attention to nutrition issues. Air travel can mean missed or additional meals, dehydration, jet lag, inactivity, or problems with food allergies. Lower the chances that these problems will ground your fun with careful planning and follow-through.
Mealtime strategies
Remember you are in charge of what and when you eat.
Check your flight ticket to note if a meal or snack will be served. Avoid
eating on the plane if you ate prior to take-off or know that
a large meal awaits your arrival. Say no thank
you to the meal and take only the beverage. Special
dietary requests can be met with a 24-hour advance notice. Meals can
be ordered to meet religious, health, and allergy needs as well as to
cater to food preferences. Meal options are available from travel agents
and airline web pages. Carrying your own food may be the best way
to ensure that your nutritional needs are met. However, avoid
carry-on items that require refrigeration after two hours. Some
carry-on suggestions include dried or fresh fruits, nuts, bagels, cheese
or hummus sandwiches.
Dehydration
Airline travel is dehydrating. Even mild dehydration can
mean fatigue. Don't let thirst be your guide to getting enough fluid.
Darker urine (like the color of apple juice) is a sign that you are
not getting enough fluid. Most sedentary adults need two liters
of fluid per day; this need is greater if vomiting, diarrhea, exertion, or
high altitude destinations are a part of the travel experience.
Beverages with caffeine such as coffee or cola actually
increase body water loss. Consume an extra 8 ounces of fluids for every hour
of flight. Bringing your own water or fruit onboard will help you meet
this goal. Drink extra fluid for several days after a long flight. Realize
that the eating and activity changes you made during your time away
from home may put you at a greater risk for dehydration on your return flight.
Jet lag
Symptoms of jet lag are increased with dehydration.
Paying attention to fluid and food intake is essential. Other measures to
help fight jet lag include adjusting to your destination's time right
away, exposure to a strong light source such as sunlight and using
mild prescription or over-the-counter sleep aids. Melatonin, a
food supplement reported to ease jet lag symptoms, has shown mixed results.
The supplement's purity and dosage schedule are both unclear
and grogginess may persist after waking up. If you try melatonin, stick to
the synthetic form. The number of nights you use it should equal
the number of time zones crossed.
Inactivity
Plan to be active prior to or following your flight. Fatigue
from flying due to dehydration, time changes, or stress may tempt you
to cancel your activity plans. If possible, move about the cabin
to stretch inactive muscles, preparing them to carry luggage after
the flight. Activity will contribute to alertness and normal
bowel function.
Food allergies
If contacted in advance, airlines can honor meal requests for
many types of allergies. If you have a peanut allergy you will need to
pay special attention to eating during airline travel. Peanuts are
the snack of choice for airlines. Only one airline does not serve
peanuts as snacks and some airlines serve snacks that contain peanuts
or peanut ingredients. Since peanut allergy responses are serious, let
an airline know up front that you are requesting they serve a
non-peanut snack to everyone on the flight. You may need to carry peanut free
food for at least two meals and extra epinephrine. To travel safely
with children who have peanut allergies you may need to wipe down
the seat, tray table and window area with a wet wipe. Food
allergies need not stop airline travel, they just require extra planning.
Whether for relaxation, celebration, medication or in lieu of unsafe water, alcohol has had a place in most societies, past and present. Its effect on individuals varies depending on many factors: weight, sex, age, state of health, genetics and amount consumed. Because of all these influences, it is impossible for the committee authorizing the Dietary Guidelines for Americans to make blanket recommendations about alcohol consumption.
Evidence suggests alcohol, in moderation, may lower the risk of cardiovascular disease. This occurs by raising the levels of protective HDLs, lessening the formation of LDLs and perhaps boosting the clot-dissolving enzymes in the blood. Consumption of red wine may offer additional protection due to the antioxidant effect of its flavonoids-chemicals that are also found in many fruits such as blueberries, cherries, and red grapes.
Alcohol provides seven calories/gram, not that different from the calories provided by fat at nine calories/gram. People watching their weight may be wise to limit alcohol intake when eating high fat foods as the body tends to "burn" alcohol and store the fat. Furthermore, the stored fat tends to locate in the abdomen. Abdominal fat appears more highly associated with cardiovascular disease, supporting the need for moderation.
Alcohol affects women and men differently. Because it is carried in the blood, and because women generally have a smaller volume of blood, the same amount of alcohol is more concentrated in women than men. Additionally, women tend to have less alcohol dehydrogenase, an enzyme necessary for breaking down alcohol, than men. Consequently, alcohol has the potential for being more problematic for women than men. What's moderate for women is about half the amount as for men (one drink for women and two drinks for men/day).
Excessive alcohol intake is a major cause of hypertension in men and is linked to fatal heart attacks and stroke. It also increases the risk of certain cancers, particularly those of the mouth and throat. Recent studies have found that people who drink alcohol and smoke are at a higher risk than people who only drink or smoke.
Alcohol can interfere with nutrient absorption and utilization. For example, if a pregnant woman consumes alcohol, her folic acid metabolism may be affected, increasing the risk of a neural tube defect in her fetus. Excessive alcohol consumption can interfere with utilization of some fat soluble vitamins such as vitamin A. It can affect calcium utilization so that over time it may contribute to osteoporosis in women and men. Malnutrition can result from overuse as individuals "drink their meals" in place of eating a varied diet needed for optimal health. It is not just a matter of taking a vitamin pill, as alcohol interferes with the utilization of nutrients.
Combining alcohol with some medications, even the over-the-counter kinds, can be problematic making them less effective or more potent. Medications can even increase the adverse affect of alcohol on the brain. Finally, because there appears to be a genetic link to alcoholism, individuals who have family members with alcoholism are well advised to moderate their consumption of alcoholic beverages.
There may be good reasons for enjoying an occasional drink. It can be relaxing and even appetite-stimulating. However, because there are genetic and environmental influences that impact how individuals respond to alcohol, it is inappropriate to recommend that individuals begin consuming alcohol for heart health. Many alternative activities, such as physical activity and enjoyment of a healthy diet, may accomplish the same goal.
Sources: Dietary Guidelines for Americans. 2000. Duyff, Roberta.L. The ADA's Complete Food & Nutrition Guide. Chronimed Pub.1998. Nutrition in Clinical Care. Vol.3.No.2 Blackwell Science Inc Pub.Mar/April. 2000.
Eating right and working smart are closely related good nutrition fuels us for all activity, including the often-hectic workday. Whether the hard work faced is physical or mental, or a combination of both, the following tips will assure on-the-job energy and vitality.
Tip #1 Eat breakfast
Mom was right a good breakfast does make a difference! Breakfast helps replenish the body's blood
sugar stores, needed for sustained mental work and physical exertion through the day. Breakfast also helps prevent
mid-morning hunger and concentration lapses.
Tip #2 Take a break!
More is not always better. In fact, more uninterrupted work without a break may make you
less productive, less able to complete the task or workday without fatigue. Take a brisk, five-minute walk, stretch your
muscles, change tasks. If a snack is in order, think nutrition! Crisp baby carrots or rye crackers add a little crunch,
valuable nutrients and very few calories. Plan for a snack attack, so you can avoid the pitfalls of the vending machine.
Tip #3 Make time for lunch
Thinking about skipping lunch to finish that report, or to get ahead of the paperwork? Think again. You
may avoid a dip in your afternoon energy level if you eat lunch. Again, the
break part of the lunch break is valuable,
as is the food part. Maybe lunch can include a walk or swim, or a quick basketball game. Good nutrition at lunch is
an important part of the daily nutrition picture. If healthy choices are not readily available at your workplace,
consider brown bagging to meet your needs. Carry-in lunches can be nutritious and varied the benefits outweigh
the hassle.
Tip #4 Move it
Take advantage of opportunities your work offers to help get you and keep you moving. Is there an
exercise facility as part of the job? Make it a part of your day! No such thing where you work? Walking is available to
most of us, no matter where our job. Park farther from the door or take the stairs instead of the elevator. Maybe now
is the time to organize that work site exercise class. Do yourself and your coworkers a healthy favor!
Good nutrition is essential to a successful workday. Rather than thinking of nutrition as separate from the work environment, try envisioning how positive eating and exercise habits can help you work more effectively and efficiently than ever.
Broccoli cheese soup teams with a trio of favorite foods — chicken, broccoli and mashed potatoes — to create a deliciously satisfying homemade meal in just 15 minutes. Instant mashed potatoes, frozen mashed or your own homemade mashed potatoes will work for this recipe.
Serve over mashed potatoes.
If you would like to subscribe to Campbell's Meal-mail, visit
http://www.campbellkitchen.com
"We argued. We sulked. We laughed. We pitched for favors. We shouted. We listened. It is still our family's finest hour." — Erma Bombeck, on sharing family meals.
Did you know that 73% of American adults think eating dinner together is important, yet on average only 43% of American families eat together daily? A recent study by Harvard Medical School surveyed 16,000 children age nine to fourteen and found that those who ate with their parents frequently had healthier eating habits than those who didn't. Twenty-four percent of kids who ate with their families daily got the recommended five servings of fruits and vegetables, compared with just 13 percent of those who rarely or never ate together. They also ate less fried food, drank less soda and consumed more calcium, fiber, iron and vitamins C and E. Eating in front of the television also was tied to poor diet as well as to obesity.
Research says family meals are important. But if you're like most families, you're caught in a time crunch. Adults and youth may all hold jobs plus there is sports practice, music lessons, homework and a house to clean. All leave little time to plan and prepare healthy meals. In fact, 64% of Americans say conflicting schedules are the biggest barrier to eating dinner together. Try to align schedules and priorities to allow at least some family meals together. If everyone's hungry and in a hurry when they get home at night, cooking with children over the weekend to prepare meals in advance may help. Breakfast may be the best time for families to eat together and discuss the day's activities.
Family environment is one major influence of eating behaviors. Young children tend to model adult behaviors in food selection, attitudes about meal preparation and value placed on family time. When children are by themselves, they don't have guidance and they tend to eat what they like. Family meals play a huge role in developing lifelong, nutritious eating habits.
Eating together as a family promotes both nutrition and nurturing.
This issue of Nutrition Spotlight focuses on nutrition and the maturing adult...sixth in our series of
nutrition through the life cycle.
Turning the Spotlight on The Nutrition Spotlight
Readers have told us that The Nutriton
Spotlight is a very useful source of nutrition information. We try
to plan each issue so that it applies to your needs. However, we know that, with your help, we could do even better.
Therefore, this issue of The Nutrition
Spotlight includes a brief survey about how
The Nutrition Spotlight is used and ideas for future editions. Return your responses by mail or go to our web site at:
http://www.oznet.ksu.edu/humannutrition/spotlight/readersurvey.htm and fill out the survey online. Your replies
and ideas are truly appreciated because our goal is to continue to make
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valuable nutrition education tool. Thanks!