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National Nutrition Month
Activities at NIH, March 2002
Lectures, Workshops, and Other Activities
The Division of Nutrition Research Coordination is hosting a special presentation on March 7, 2002 as part of the Nutrition Coordinating Committee Meeting in Rockledge II, Conference Room 9112. The speaker will be Dr. Frank M. Sacks, Professor of Cardiovascular Disease Prevention, Department of Nutrition, Harvard School of Public Health, Boston MA, and his topic is "The DASH Studies - Dietary Approaches to Stop Hypertension." The presentation will be from 1:30 to 2:30 PM and is open to all who wish to attend.
The Health and Fitness Subcommittee of the NIH OD EEO Advisory Committee is planning a food demonstration to be held in an NIH cafeteria. There will also be a distribution of nutrition education materials. Details will be provided at a later date. Contact Marcia Doniger, OD at 301 496-1767.
The dietetic interns at the NIH Clinical Center will post a display with contests and cooking demonstrations from 12 noon to 1 PM in the Building 10 Cafeteria on Thursday, March 21 and in the Building 31 Cafeteria on Friday, March 22. They will offer recipes, informational handouts, and some prizes.
Announcements
An article about NIH National Nutrition Month activities will appear in the NIH Record, second issue in February.The DNRC Desk-to-Desk Nutrition Month Flyer will appear in employee mailboxes the first week of March. The flyer will provide the 2000 Dietary Guidelines for Americans and the nutrition messages of the Dietary Guidelines Alliance.
The American Dietetic Association’s theme for National Nutrition Month 2002 is "Start Today for a Healthy Tomorrow."
Nutrition Messages
Nutrition messages for NIH employees have been prepared on the topics of:[Top]
- The 5 A Day Program
- Diet and Cardiovascular Disease
- Overweight and Obesity
- Getting Active
- Tips on Eating Out
- Dietary Supplements
The 5 A Day Program (from NCI)
Piling your plate high with fruits and vegetables each and every day gives great taste to meals and snacks and provides health benefits for a lifetime. Generous servings of fruits and vegetables can be a delicious way to fill up without guilt while providing important vitamins, minerals, fiber, and a host of other important plant nutrients that contribute to overall good health. And, a diet that includes 5 or more servings of a variety of fruits and vegetables daily may help protect against cancer and other diseases, such as heart disease, stroke, and hypertension.
Getting to 5 A Day
It’s surprising how easy it is to get at least 5 fruit and vegetable servings into your diet each day. A serving is:
- 1 medium fruit or ½ cup of cut-up fruit
- ¾ cup (6 oz.) of 100% fruit juice
- ¼ cup dried fruit
- ½ cup of raw or cooked vegetables
- 1 cup of raw leafy vegetables (such as lettuce or spinach)
- ½ cup of cooked beans or peas (such as lentils, pinto beans, or kidney beans)
Start your day with a glass of 100% juice that’s 1 serving. Then add a ¼ cup of raisins to your cereal. That’s number 2. A hearty cup of vegetable soup for lunch takes you to 3. An afternoon snack of a handful of baby carrots is 4. Just a ½ cup of cooked vegetables for dinner reaches the goal of 5 servings. But don’t stop there! Have a small salad and fruit dessert and you’ll be on your way to more than 5 a day.
Fitting Fruits and Vegetables into a Busy Lifestyle
Fresh, frozen, and canned fruits and vegetables are all nutritious choices, when it comes to getting your 5 A Day. Here are two simple ideas to entice your taste buds and add flavor and texture to familiar foods:Want more information?
- A New Take on Pre-Cut Salad: For a flavorful pick-me-up, top prepackaged salad greens with a cup of strawberries or canned mandarin orange segments.
- Smoothie on the Go: Toss a cup of frozen strawberries or other frozen berries and a banana into the blender with low-fat yogurt, a little skim milk or 100% juice, blend until smooth, pour into a travel mug and take it with you.
For more quick tips on how to add fruits and vegetables to your daily diet, check out NCI’s 5 A Day for Better Health Program Website at www.5aday.gov. You’ll find an array of official 5 A Day recipes that you and your family can enjoy and an interactive tracking chart to help you rate and improve your health habits. You may also obtain free copies of 5 A Day materials by calling 1-800-4Cancer. *******************************************************************
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Diet and Cardiovascular Disease (from NHLBI)
The good news about cardiovascular disease is that a heart healthy eating plan and regular physical activity can reduce your risk. The bad news is that cardiovascular disease is the leading cause of death for both women and men in the US. High blood cholesterol, high blood pressure, smoking, being overweight, and physical inactivity increase your risk for heart disease. You owe it to your heart to lead a heart healthy lifestyle including a healthy eating plan and daily physical activity.
Who should follow a heart healthy eating plan?
Everyone! All healthy people, 2 years of age and older, can benefit from a heart healthy eating plan.
What is a heart healthy eating plan? A heart healthy eating plan balances the calories you take in with the calories you expend in physical activity so that you avoid weight gain or lose weight if you are overweight. It is low in saturated fat and cholesterol, and moderate in total fat to keep blood cholesterol levels low. And, it is lower in sodium to help reduce blood pressure. Celebrate National Nutrition Month by learning how to improve your heart health with good nutrition and increased physical activity.
How can your eating plan be more heart healthy? Small changes in your eating plan can dramatically decrease your risk for heart disease. Choose a variety of vegetables, fruits, and whole grain foods each day. At least 5 servings of fruits and vegetables are recommended while 6 or more servings from the grains group, especially whole grains, are recommended each day. Eating more of these foods can help you decrease saturated fat, cholesterol, and total fat and increase your fiber intake. Other foods lower in saturated fat and cholesterol include fish, lean meat, poultry, fat-free or low-fat dairy products, and vegetable oils. Soluble fiber, in foods such as oats, dried beans and peas, and citrus fruit also help lower blood cholesterol. To reduce your sodium intake choose more fresh foods over prepared foods, and use little or no salt when cooking.
Where to go for more information?*******************************************************************
- Visit the National Heart, Lung, and Blood Institute (NHLBI), www.nhlbi.nih.gov for information and interactive tools on heart healthy nutrition.
- NHLBI cardiovascular health publications can be found at the NHLBI information center at www.nhlbi.nih.gov/health/pubs/index or call 301-592-8573.
- Still trying to fulfill your New Years Resolution to lose weight? Visit "Aim for a Healthy Weight," www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.
- For delicious heart healthy recipes, visit www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recipes.
- Also, learn more about controlling blood cholesterol www.nhlbi.nih.gov/chd and blood pressure www.nhlbi.nih.gov/hbp/index.
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Overweight and Obesity (from NIDDK and NHLBI)
Overweight and obesity are major health problems, affecting nearly 97 million adults in the US and many others worldwide, including children and adolescents.
Who should lose weight?
Adults who are overweight or obese can improve their health by adopting eating and physical activity patterns that they maintain for life. Adults who are overweight or obese and have diabetes, heart disease, high blood pressure, high cholesterol levels, high blood sugar levels, or a family history of such problems, can benefit from a weight loss as small as 10 to 20 pounds. Cutting back on 500 calories a day amounts to 3500 calories in a week which equals 1 pound of body fat.
What about physical activity?
Regular physical activity helps you lose weight and build an overall healthy lifestyle. Physical activity increases the number of calories your body uses and promotes the loss of body fat. People who include physical activity in their weight-loss programs are more likely to keep their weight off than people who only change their diet. Physical activity also improves your strength and flexibility, lowers your risk of developing heart disease and diabetes, helps control blood pressure and blood sugar, promotes a sense of well being, and decreases stress.
Where to go for information?
Try NIDDK's Weight-control Information Network (WIN), www.niddk.nih.gov/health/nutrit/nutrit.htm. You will find a listing of educational materials to read and print out for your use. You may also obtain free copies of these materials by calling WIN at 202 828-1025 (877 946-4627) or by sending an email message to win@info.niddk.nih.gov. NHLBI’s Aim for a Healthy Weight Website, www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/control, has information on calculating body mass index (BMI), assessing risk status, and controlling weight based on the Clinical Guidelines on Overweight and Obesity in Adults. For publications on overweight, high blood pressure, high blood cholesterol levels, or other risk factors for heart disease, contact the NHLBI Information center at 301 592-8573. *******************************************************************
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Getting Active (from the DNRC)
Nutrition and physical activity go hand-in-hand for a healthy lifestyle. Being physically active is important at every age. Regular physical activity helps decrease your risk for cancer, heart disease, and diabetes and it helps you manage your weight. There are many ways to turn your everyday activities into opportunities for fitness. The goal is to spend more time moving and less time sitting. Because fun activities are more likely to be continued, try to find activities that you really enjoy such as walking, dancing, biking, swimming, and gardening. Find activities that you can enjoy with your family and friends in a social context. Walking is one of the best, easiest, and least expensive ways to exercise. For more ideas on being more physically active, visit www.cdc.gov/nccdphp/dnpa/.
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Tips for Eating out (from the DNRC)
Most people like to eat out at restaurants because it’s fun and convenient, and because it provides a social atmosphere with good-tasting food. Eating out doesn’t have to mean overindulging. Here are some ways to enjoy your next restaurant meal without overdoing it.*********************************************************************************
- Slow down and tune in to your hunger and fullness signals. Eat until you’re satisfied, not stuffed.
- If you’re planning a special dinner at a restaurant, eat a bit lighter and be more active a few days before and after.
- For a lighter meal, order an appetizer instead of an entrée.
- Order a large salad as an entrée; ask for the dressing on the side and use it sparingly.
- Order entrees that are broiled, roasted, or baked. Avoid fried foods and dishes with thick, rich sauces or gravies.
- Avoid alcoholic beverages and order non-caloric beverages such as mineral water, sparkling water, or iced tea.
- Eat half of your meal in the restaurant and take the rest home to eat for another meal.
- Share a sandwich, order of fries, salad, entrée, or dessert with your dining partners.
- Skip supersized items
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Dietary Supplements (from the Clinical Center and Office on Dietary Supplements)
Surveys indicate that nearly two thirds of Americans now take dietary supplements either daily or a few times a week. In 1999 consumers spent $14.9 billion dollars on dietary supplements, which include any product containing vitamin, mineral, herb, or amino acid, and any product containing a concentrate, metabolite, extract or combination of any of the previously described ingredients.
Who may need dietary supplements?
Vitamin, mineral, and other nutrient-based substances are not meant to be substitutes for improvement your diet. However, the US Dietary Guidelines state that some people need a vitamin-mineral supplement to meet specific nutrient needs or for specific therapeutic purposes. For example, women who could become pregnant are advised to eat foods fortified with folic acid or to take a folic acid supplement in addition to consuming folate-rich foods to reduce the risk of some serious birth defects. To help keep bones strong, older adults and people with little exposure to sunlight may need a vitamin D supplement. Qualified health professionals may recommend other vitamin or mineral supplements to meet specific nutritional needs and/or to manage specific medical symptoms.
Are there health concerns about taking dietary supplements?
For some supplements, there is limited conventional scientific research available; for others, the evidence is considered substantive enough to warrant recommendations for usage. The 1994 Dietary Supplement Health and Education Act first proving their products are safe. Unfortunately, researchers are now uncovering serious health concerns about some of these products. For example, a study about St Johns Wort conducted at the Clinical Center, NIH, indicated that this herb may decrease the effectiveness of some medications important to the health of HIV+ individuals. The researchers also found that St Johns Wort may decrease the effectiveness of oral contraceptive agents. In the case of vitamins and minerals, intakes above the tolerable upper intake consider your total intake from fortified foods and every supplement taken to know whether your intake is reaching dangerously high levels. Qualified health professionals such as physicians, pharmacists, and registered dietitians can help you determine if the supplements you take are safe for you and do not interact adversely with other medications or supplements taken.
How important is a healthful diet if you take dietary supplements? Foods contain many substances in addition to vitamins and minerals that promote health. It is important to follow the Food Guide Pyramid and the Dietary Guidelines for Americans to make healthy food choices that you can enjoy.
Where can you get more information about dietary supplements? Clinical Dietitians at the Clinical Center, National Institutes of Health, in conjunction with the Office of Dietary Supplements, developed a series of Facts Sheets on vitamins and minerals. You can access these Fact Sheets as well as other information on dietary supplements via the web site of the Office of Dietary Supplements dietary-supplements.info.nih.gov and via the National Institutes of Health web site www.cc.nih.gov/ccc/supplements/intro.
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