HealthLink Littauer’s

WELLNESS WORDS

Submitted by Ryan Wille, B.S.

Community Health Educator

THE NEW FOOD PLATE

In June of this year, the U.S. Department of Agriculture announced the creation of MyPlate. MyPlate will replace the food pyramid, which provided the guidelines for a healthy diet for the past 20 years. Many people found the food pyramid hard to understand and the USDA felt it was time for a change.

MyPlate has four colored sections representing fruits, vegetables, grains and proteins.

Next to the plate is a smaller circle representing dairy products.

The USDA believes that the new design is much simpler and will assist people in adapting healthy eating habits.

More information on MyPlate can be found at ChooseMyPlate.gov

The USDA has also provided the following 10 Tips To A Great Plate.

1. Balance Calories: The first step in managing your weight is to understand how many calories you need in a day. ChooseMyPlate.gov can assist people in determining calorie goals. Physical activity also helps to balance calories.

2. Enjoy Your Food, But Eat Less: Take the time to fully enjoy your food. Eating too fast may lead to consuming too many calories. Pay attention to hunger cues before, during and after meals.

3. Avoid Oversized Portions: Portion out foods before you eat. Use smaller plates, bowls and glasses.

4. Foods To Eat More Often: Eat more vegetables, fruits, whole grains, and fat-free or low-fat dairy products. These foods have the necessary nutrients for a healthy diet and should be the basis for meals and snacks.

5. Make Half Of Your Plate Fruits & Vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables. Add fruit to meals as part of main dishes, side dishes or desserts.

6. Switch To Fat-Free Or Low-Fat (1%) Milk: These products have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

7. Make Half Of Your Grains Whole Grains: To eat more whole grains, substitute a whole-grain product for a refined product. For example, eating whole-grain bread instead of white bread or brown rice instead of white rice.

8. Foods To Eat Less Often: Cut back on foods that are high in solid fats, added sugars, and salt. This includes cakes, cookies, ice cream, candies, sweetened drinks, pizza and fatty meals like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.

9. Compare Sodium In Foods: Use the Nutrition Facts labels to choose lower sodium versions of foods like soup, bread and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

10. Drink Water Instead Of Sugary Drinks: Cut calories by drinking water or unsweetened drinks. Soda, energy drinks and sports drinks contain added sugars and calories.

For more information, contact your health care provider, Littauer’s Outpatient Nutritional Counseling at 773-5413, or HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org, see our website at www.nlh.org, or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Ryan Wille, B.S.

Community Health Educator

7 WARNING SIGNS OF INADEQUATE NUTRITION

Having good nutrition is important at any age. Many Americans, young and old, fall short on vitamins, minerals and other nutrients. As individuals age and become less active, they need fewer calories. However, older individuals may need more of certain nutrients, such as calcium and vitamin B.

Nutrient deficiencies and malnutrition can persist for a long time before they show up in physical signs or symptoms. Peter Jaret, of WebMD, has provided seven warning signs of inadequate nutrition.

1. UNEXPLAINED FATIGUE

Fatigue is a common side effect of iron deficiency and can lead to anemia. However, other conditions can cause fatigue. These include heart disease, depression, or thyroid disease. It is important to alert your doctor if you feel unusually weak or tired.

2. BRITTLE & DRY HAIR

Brittle hair can signal a deficiency of essential fatty acids, protein, iron and other nutrients. Hair loss is usual with aging. However, if hair begins to fall out at an unusual rate, a nutrient deficiency may be the cause.

3. RIGID OR SPOON-SHAPED NAILS

A spoon-shaped nail, in which the nail curves up from the nail bed, is an indicator of iron deficiency. This condition is known as koilonychias and your doctor may recommend iron pills and iron-rich foods such as liver and shellfish.

4. MOUTH PROBLEMS

Cracking or inflammation at the corners of the mouth are warning signs of either riboflavin or iron deficiency. An unusually pale or swollen tongue is a warning sign of iron or B-vitamin deficiency. Burning mouth syndrome is a condition that may arise from iron, zinc or folate deficiency. All of these conditions can be treated with nutrient-rich foods and supplements.

5. DIARRHEA

Chronic diarrhea can be a sign of malabsorption. Malabsorption means that nutrients aren’t being fully absorbed by the body. It can be caused by infection, surgery, certain drugs, heavy alcohol use, and digestive disorders. If you have experienced this, it is important to consult your doctor.

6. APATHY OR IRRITABILITY

Unexplained mood changes, especially feeling apathetic or irritable, can be a sign that your body isn’t getting the required energy. These mood changes are often accompanied by another sign of malnutrition, fatigue or weakness.

7. LACK OF APPETITE

As individuals age, their appetite often diminishes and taste buds lose their sensitivity. Older individuals tend to be less active and require fewer calories. Medications can also diminish an individual’s appetite. However, nutritional deficiencies can also cause a lack of appetite. Nancy Wellman R.D., past president of the American Dietetic Association says, “Chronic lack of appetite is a serious warning sign that you may be at risk of nutritional deficiencies.” If you find yourself skipping meals because you are not hungry, talk to your doctor. The faster you discover the deficiency, the better the chance of stopping the nutritional problem before it causes serious trouble.

For more information, contact your health care provider, Littauer’s Outpatient Nutritional Counseling at 773-5413 or HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org, see our website at www.nlh.org, or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.