Nursing

IS A DOUGHNUT CONSIDERED healthy eating? To some, yes, if it fits into their total fat calories or calorie count for the day. Defining what is healthy eating or what foods are conducive to good health may depend on the patient. What a patient perceives as healthy often is defined by their health concerns and preconceived ideas of nutrition. Diabetic patients may wish to lower their carbohydrates. A patient with hypertension may seek a lower sodium intake. A teen may select counting calories as a healthy alternative. A cardiac or stroke patient may count fat grams, choosing low-fat dairy products. A vegetarian may claim a diet high in carbohydrates.

Actually, all these suggestions are good, along with paying attention to how often you eat, how much you eat, when you eat, and even your views about food—whether you live to eat or eat to live. Healthy eating is individualized.

The human body requires fuel on a regular basis. It needs protein for cell formation, cell growth, and mental alertness, and carbohydrates for energy. Fat is important for hormone production and neurological development in growing children and young adults.¹ Maintaining a healthy weight may help lower your risk for type 2 diabetes, heart disease, stroke, cancer, and other health concerns.² Listed below are a few strategies:

• Start your day with breakfast—a breakfast bar, protein shake, eggs, cereal; whatever reflects your age or health concerns. Breakfast is essential.
• Eat more fruits, vegetables, and whole grains.
• Drink water instead of soda or other sweetened beverages. The human body is composed of 60% water, and water is a key factor in every chemical process in the body.³
• Go easy on the caffeine. Too much caffeine can make you jittery, anxious, and dehydrated.⁴
• Watch portion sizes and second helpings. For older people, calories add up fast; for younger people, bad habits start to form.
• Always read food labels, and do it before you eat the contents. Food labels can be deceptive. Labels that read "low fat" or "reduced fat" aren't necessarily low in calories. And labels that read "low in calories" aren't necessarily low in fat.
• Never skip a meal. Skipping a meal often causes you to eat more at the next meal.⁵ Keep something handy like a protein or breakfast bar. And again, read the label.
• If you're a yo-yo dieter, STOP! Dieting slows down the body's metabolism, making it more difficult to maintain a healthy weight.⁵
• Buffets—ah, the American dinner! I love buffets, but if you are making several trips to the buffet, then buffets are not for you. One trip should be sufficient. If you can't do this, then avoid them. Overeating once a week can cost you as much as 500 extra calories. In a month, that could add up to as much as 2,000 extra calories. One pound equals 3,500 calories.⁵
• Be aware of when, where, and why you eat. Don't eat in front of the TV, too fast, or out of boredom. Bad habits can form easily and are quickly learned by the next generation.
• Be prepared. Unhealthy eating doesn't necessarily start with a doughnut. It builds throughout your day without thought to what you've eaten. The quick doughnut in the morning is sometimes followed by a bag of chips or cookies from the vending machine, followed by fast food for dinner.
• Avoid eating too much from the same food group. Find a balance between carbohydrates, fats, and proteins.
• If you need to make changes, do so gradually. Remember, Rome wasn't built in a day. For every small change you make, consider it one step closer to your goal for a healthier lifestyle.