How can people experience hunger
and overweight at the same time?
There are a few theories that address
this paradox.
People who experience hunger may
binge when they know food is available because they
anticipate a time when food will not be available.
The excess calories consumed during the binge result
in weight gain.
Low-cost foods are often high in
calories. Processing of food to make larger volumes
at lower costs often involves adding components
that increase fat, sodium, and calories. This process
also frequently involves removing valuable nutrients.
Thus, people depending on low-cost food can end
up overweight and malnourished.
An empty calorie food is a food that
contains few or no nutrients, but still has calories.
Eating more calories than are burned off leads to
weight gain. Eating many "empty calories" can result
in weight gain, as well as nutrient deficiencies.
Why are Nutrient Deficiencies a
Concern?
Nutrient deficiencies can have serious
consequences including:
Compromised Ability To Fight Illness
Poorer Health Including: Anemia,
Infections, And Fatigue
Question: Which
Would You Choose on a Limited Budget?
A. Many low cost,
low nutrient foods
B. A smaller
amount of high nutrient foods
Food costs are
a concern for most everyone. However, they are
of most concern for lower income populations.
The foods that are usually purchased on a limited
budget tend to be low nutrient "empty calorie"
foods because a greater amount of these types
of foods can be purchased for the dollar. However,
a smaller amount of high nutrient foods is a
healthier choice. Less can actually be more
beneficial than an abundance of low nutrient
foods.
Are fast food
"Value Options" such a value?
A low cost burger
may seem like an excellent value on a limited
budget, but what kind of deal are we really
getting? Frequent consumption of these processed
items often leaves us with few of the important
nutrients we need and a lot of unhealthy saturated
fat and excess sodium. The low cost of these
convenience items has also made it easy for
Americans to consume too much protein.
Protein Options
Americans tend
to get plenty of protein, even people in lower
income populations. Most Americans get more
protein than they need. Only 2-3 three ounce
servings of protein are needed per day for health.
There are many great sources of protein available.
Meat is what many people think of when they
think of protein. However, meat is expensive
and can be high in saturated fat. If you use
meat, choose meats that are lower in saturated
fat. (See Healthy
Protein Options) There are many other excellent
sources of protein. Legumes, or dried beans,
are a great option. Tuna and salmon are also
great protein options. You may be surprised
to know that dairy products also add to your
protein intake. See Protein
Power for a list of healthy, low cost protein
options that are often available at Foodlink.
Foodlink supports the New York
State Department of Health's Eat Well Play Hard
initiative to help combat obesity. The three
strategies of the Eat Well Play Hard initiative
are as follows:
Increase Intake of Vegetables
and Fruits - More than 75% of people in
the U.S. failed to meet the recommended intake
of vegetables and fruits per day. This means
that a majority of people are missing out
on important nutrients and fiber and the opportunity
to reduce their risk of chronic disease.
Switch to Lowfat and Nonfat
Dairy Products - Every kind of milk contains
the same amount of calcium and vitamin D.
However, whole and 2% milk contain too much
saturated fat and cholesterol. The excess
fat, cholesterol and calories contribute to
heart disease and obesity. For everyone age
2 and over, nonfat/fat free milk is the healthiest
milk.
Increase Physical Activity
- Our lack of activity is one part of
the obesity problem and cannot be ignored.
Our high tech society, with increasing conveniences,
from remote controls to computers, automatically
reduce the amount of calories burned and increase
our potential for weight gain.
How can the Eat Well Play
Hard strategies be implemented in a community
food program?
Strategies for Increasing Intake
of Vegetables and Fruits
Provide and encourage intake
of a variety of vegetables and fruits
Provide simple, healthy
recipes for vegetables and fruits
Provide samples of healthy
vegetable and fruit recipes
Pantries - Request a Food
Demonstration at your site through the Just
Say Yes to Fruits and Vegetables (JSY) Program
Strategies for Switching to
Lowfat and Nonfat Dairy Products
Offer lower fat versions
of milk (1% or less) and other dairy products
Encourage the switch to
1% or less milk. Switching gradually or mixing
two different types of milk together are strategies
for making the switch easier.
Use lowfat and nonfat dairy
products in recipes. You'll be surprised when
no one notices.
Do the Kids a Favor! At
age two, start giving nonfat milk. Kids will
like it if they have it from the start and
will thank you later.
Strategies for Increasing
Physical Activity
Encourage active play for
children
Go for walks
Park far away (on purpose)
Take the stairs
Get up and change the channel
Recipes
Recipes are available for any
type of food. Simply contact the Nutritionist
and you will be provided with any of the recipes
you need. If you would like to check the internet
for recipes on your own, www.allrecipes.com
is a very user friendly site.
