And You Could’ve Had a V-8...

High-carb/low-fat; high-protein/low- carb; no meat, no wheat, no dairy! Who can keep up? With all the mixed messages out there on foods and nutrition, it seems easier to pull up to the window and order a Number 1, and sure, super-size it, why not?

Well, because. One thing all the diet peddlers seem to agree on is that eating too much of the wrong foods is a recipe for disaster that you’ll feel in short-term energy supply, long-term health effects and weight gain. They also all agree that fruits and vegetables help your body fight diseases and make you healthier, whatever else they do to your weight. Science is discovering that your mother was right—you need to eat your fresh fruits and vegetables to get important vitamins and minerals that your body requires to fight illness—from colds to cancer, from cataracts to cardiovascular disease.

How? Two words: fiber and phytochemicals. Fiber (also known as roughage and bulk) comprises those wholly and partially indigestible skins and “woody” plant parts—the carbohydrates, pectin and cellulose that stimulate peristalsis in the intestine. Eating fiber is critical for keeping the digestive system operating properly—think of it as internal hygiene, because it scrubs you out from the inside. Add water (about a gallon a day) and fiber keeps things moving, so you don’t keep what you can’t use like pollutants, toxins and waste byproducts. Phytochemicals belong to the family of nutrients that include anti-oxidants (like Vitamins C and E), which do a similar job inside the cells, cleansing the body on a molecular level by bonding with “free radicals” and other substances like cholesterol that are implicated in heart disease and the formation of cancers.1,4

The carbohydrate content in fruits and vegetables also gives you quick energy as surely as straight glucose does—a mixed blessing that is at the center of the controversy between the high-carb vs. high-protein camps of weight-loss nutritionists.2

Thus, we are cautioned that while it is better to eat just about anything fresh and natural over fatty fried snacks and sweets, not all fruits and vegetables are created equal: the less sugar, the better.

The government-issued Food Pyramid (a 21st century update of the four food groups from the U.S. Department of Agriculture) promotes the “5-A-Day for Better Health Program.” Basically, a low-fat, low-protein system that emphasizes maximizing grains and vegetables and minimizing meat and dairy, the “5-A-Day” encourages at least five fruits and vegetables a day.3 But what does that mean?

Weight Watchers and The Zone are examples of diet plans that utilize the Pyramid, and spell out how to implement it with food suggestions (3–5 servings of veggies and 2–3 of fruit), and a serving size that fits in the palm of your hand.

Protein-based food plans like Atkins and South Beach pretty much limit “good” vegetables to any green leafy ones, plus broccoli, avocado and asparagus, and suggest keeping sugar-loaded fruit to a minimum. Their serving size is similarly “no bigger than a pack of cards.”

Making sense of all these plans and theories can be mind numbing, so here are a few suggestions to make it easier to pack more of what’s good into your busy schedule.

At the Station

Keep a bowl of whole rinsed fresh fruit—especially apples, oranges, grapefruit, kiwi, and the like—always out on the kitchen table to make it easier to choose a healthy bite. Combine them with protein for an all-purpose and energy-producing snack: Apples are great with cheese; oranges and grapefruit pair up well with raw or roasted nuts like almonds.

Keep jumbo freezer bags of raw baby carrots, celery, broccoli and cauliflower flowerets and slices of peeled cucumber or jicama in the fridge (don’t freeze them). Cut them long for dipping or bite-size for veggie “popcorn.” Microwave with a splash of liquid for about a minute if you prefer them hot. (Look for bags of pre-washed and pre-cut vegetables at the supermarket when you’re short on chopping time.

Dip the chunks and sticks into guacamole (avocados), hummus (a spicy garbanzo bean spread), peanut butter, plain yogurt with garlic salt and onions, Ranch or bleu cheese dressing for a crunchy cold snack. Or squeeze a lime over a plate of crisp jicama and cucumber, and then sprinkle with chili powder for a spicy appetizer.

In Your Pockets or Vehicle

A “trail mix” of dried apricots, raisins, nuts and sunflower seeds offers carbohydrates for quick energy, a handful of protein and fat for sustained energy, and plenty of chew action to relieve stress.

Grab one of those oranges or apples on your way out of the station. Baby carrots come in single-serving packets for an easy quick grab and great crunch, as well.

These will hold you over when you’re missing a meal because of a call.

Pack a Lunch

Perk up yesterday’s meatloaf in a veggie “wrap,” or make it from scratch with chopped spinach, cabbage, lunchmeats and cheese rolled up in a leaf of kale, romaine or escarole lettuce. Add spices, tomatoes or a dip (see above) for zest.

The point is to limit your consumption of french fries, snack chips and other junk, without going hungry.

More healthful eating tips and easy recipes can be found in Living Smart: The American Cancer Society’s Guide to Eating Healthy and Being Active. Call 800/ACS-2345 to request the booklet, or visit www.cnpp.usda.gov for more on the Food Pyramid.

References

1. American Cancer Society. Fruits and vegetables: Do you get enough? www.cancer.org/docroot/PED/content/PED_3_2X_Hints_for_Eating_Smart_with_Fruits_and_Vegetables.asp. Accessed 1 Sept 2004.
2. Atkins Nutritionals, Inc. 1999–2004. https://atkins.com/Archive/2001/12/26-666870.html. Accessed 1 Sept 2004.
3. U.S. Dept. of Agriculture. Dietary Guidelines for Americans. Center for Nutrition Policy and Promotion. www.cnpp.usda.gov.
4. Health Check Systems. Understanding free radicals and antioxidants. In Health & Fitness Tips, Tools & Information. www.healthchecksystems.com/antioxid.htm. Accessed 9 Sept 2004.