Parish Nurse News

 

March is National Nutrition Month

 

Good nutrition is recommended for all individuals of all ages.

The USDA recommends the following guidelines:

FRUIT – 1 to 2 cups per day ---this can include fresh, frozen, cut up, whole fruit juice

VEGETABLES – 1 to 3 cups per day --- vary the vegetables---green leafy, yellow, etc.  Can be fresh, frozen, or canned

GRAIN – recommended 3 to 8 oz daily. An example is bread one slice at 1 oz.  Should be at least ½ daily intake of high fiber.

PROTEIN – 2 to 6 ½ oz per day.  This can include meat, chicken, fish, eggs, beans and lentils.  This amount of protein in each serving will depend on the item you choose.

DAIRY – 2-3 cups per day---this can include fat-free, 1%, 2% of soy milk.  It can also include yogurt, cottage, cheese of various kinds, and ice cream.   However these alternatives do not contain as much calcium as milk.

OIL and FAT – 5 to 6 tablespoons per day and is usually incorporated in the other foods that you eat.  It can include olive oil, salad dressings, peanut butter and others.

SUGAR – usually advised to keep at a minimum as they add calories to your diet but do not add to the nutrition.

 

NOTES:

-- fad diets and fasting---not recommended for children and elderly in many cases.  This is especially true if the individual has another medical condition.  If you want to try one of these diets, check with y our doctor first.

-- sodium---many people are restricted sodium can show up in unexpected places.  Recommended to eat less than 2300 mg per day. Many people on restricted sodium diet are recommended to eat far less than that.  Canned food can be high sodium but you may need to ask for low sodium items.  Frozen fruits and vegetable are generally low in sodium. Read the label. To tell you how much sodium is in a product. 

-- fiber is important---it helps digestion and GI health.  It helps with appetite control---do not feel as hungry as soon after a meal.

-- protein---important to have if you are older, or recovering from an injury or illness.  Protein is important in replacing damaged cells in your body---along with other nutrients and minerals and vitamins.

-- fats---some people are restricted due to cholesterol, or cardiac conditions---follow your doctor advice.—vitamins and minerals---there are many products available.---always follow  your doctor’s advice on which brand is best for  you---can also ask pharmacist advice.

-- if you have some health conditions—always follow your doctor/dietician recommendation first. 

-- supplements---some people take supplements that are available over the counter or at special stores. 

Check with your doctor or pharmacy to be sure that they do not interfere with your medication regime. 

Also not all supplements are regulated to contents are not always guaranteed as stated on the label.

 

Dear Lord, keep us always in your love and care. Amen.

Rachel Boyum

United Lutheran Parish Nurse