Eat Right with Color
Today marks the first day of National Nutrition Month, and theme this year is “eat right with color”. I love this year’s theme because it promotes a very simple message that can do wonders to improve a person’s diet. The message can also be easily translated to kids of all ages.
A few years ago I did some work on nutrition education for elementary school children and found that one of easiest messages for young kids to understand was to “eat the colors of the rainbow”. The message is simple, clear, and gets kids excited about adding more variety to their diet.
It’s also really easy to incorporate the concept into a lesson plan about colors or the spectrum of visible light. First, think about the colors of the rainbow, which I always remember as “Roy G. Biv”. Or in other words: Red, Orange, Yellow, Green, Blue, Indigo and Violet. I recently learned that Indigo is no longer recognized as part of the color spectrum, so for our purposes let’s leave it out.
With some help from the Academy of Nutrition and Dietetics, who sponsors National Nutrition Month, I came up with a list of foods that fall within the colors of the rainbow:
- Red (contain nutrients that may help maintain a healthy heart, vision, immunity and may reduce cancer risk):
- Cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon, raspberries, strawberries, beets, red onions, red peppers, red potatoes, rhubarb and tomatoes
- Orange (contain nutrients that promote healthy vision and immunity and reduce risk of some cancers):
- Apricot, cantaloupe, grapefruit, papaya, orange, tangerine, carrot, orange bell pepper, sweet potato and butternut squash
- Yellow (contain nutrients that promote healthy vision and immunity and reduce risk of some cancers):
- Mango, peach, pineapple, lemons, yellow watermelon, yellow bell pepper, yellow corn, yellow summer squash, yellow tomatoes
- Green (may contain antioxidant potential and may help promote healthy vision and reduce cancer risks):
- Avocado, green apples, grapes, honeydew melon, kiwi, lime, artichoke, asparagus, broccoli, green beans, green peppers, green onions, pears, zucchini and leafy greens (spinach, kale, swiss chard)
- Blue (may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks):
- Blackberries, blueberries, raisins, black currants, elderberries and prunes
- Violet (may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks):
- Eggplant, purple cabbage, purple-fleshed potato, plums, figs, purple grapes, purple kohlrabi and purple carrots
I hope you can use the list as a guide to teach your students about nutrition, or just to make your own plate a little healthier. For more nutrition education ideas, check out HIN’s Healthy Steps for Healthy Lives program materials.
Also, if you’ll be in Memphis for the 2012 NEA Education Support Professional Conference next week, come by and check out my session; I’ll be presenting Saturday, March 10th on why and how ESPs can improve school food. Hope to see you there!
The Threat of Obesity to Black Americans
February is Black History Month, a time to reflect on civil rights heroes of the past and issues that affect our communities today. I’ve been reading and seeing a lot of media coverage about the threat of obesity to our nation. It is a well-known fact now that America is suffering from a weight problem in which two out of three adults are considered overweight or obese. However, fewer people may know the disproportionate effect that obesity has on the Black community.
A report by the Centers for Disease Control and Prevention (CDC) showed non-Hispanic Blacks to have the highest rates of obesity with 44.1% considered obese. Other races’ obesity rates are considerably lower: 39.3% of Mexican Americans, 37.9% of all Hispanics, and 32.8% of non-Hispanic Whites are obese. This represents a serious concern for the health of the Black community; the repercussions of obesity are serious and often lead to early death and chronic health problems such as diabetes, high blood pressure and heart disease.
This information startled me. Why is obesity so prevalent among Black people and why should we be concerned? First Lady Michelle Obama describes obesity, particularly in the Black community as the “slow, quiet everyday threat that doesn’t always appear to warrant the headline urgency of the other issues we face.” The work of the First Lady’s Let’s Move campaign is a prudent reminder that if we continue down this path of unhealthy lifestyles, the children of today might be the first generation in history to lead shorter lives then their parents.
A CDC report, Differences in Prevalence of Obesity Among Black, Whites, and Hispanic Adults suggests three reasons that account for the differences in the prevalence of obesity among populations. First are racial and ethnic differences in behavior that may contribute to weight gain. “Compared with non-Hispanic whites, non-Hispanic Black and Hispanics are less likely to engage in regular (non-occupational) physical activity,” the CDC report says.
The CDC also cites a link to differences based on cultural norms of body image and weight, finding that non-Hispanic Black and Hispanic women are more satisfied with their body size than non-Hispanic Whites. This satisfaction means they may be less likely to see a need to lose weight.
Location and place can also greatly shape the nutritional choices available to Black people. Neighborhoods with large minority populations often have fewer chain supermarkets and produce stores. And where there are supermarkets, the price of healthy food is typically significantly higher than the cost of less healthy foods.
With the looming threat of obesity it’s important to understand how to combat its growth. In her speech to the Congressional Black Caucus Foundation, Obama compared the work against obesity to the civil rights movement, requiring organization, legislation, and individual action to fight the different causes of obesity.
She urged legislators to support policies and programs that improve health and eating habits, provide nutritious food options, and create safe and clean parks to promote exercise. The problem can be addressed at a community level as well, especially through the strong faith-based institutions in the Black community. The First Lady also suggested neighborhood dance teams as a way to get young people engaged in fitness. Community gardens or farmers markets can be organized to supply fresh produce to communities that lack access.
The First Lady is right. By creating strong community-based efforts to combat obesity, many communities will begin to see positive results. It is also critical to establish health and nutrition-based curriculum starting at the elementary school-level to teach future generations to understand the important role food plays in their day-to-day life and overall health.
Her programs and others like them are a solid start to reducing—and maybe even eradicating—obesity in the Black community, but they cannot be the last. In order for systemic change to occur, individuals and groups from all sectors of the community need to be involved. In that spirit, the NEA Health Information Network is committed to promoting and facilitating healthy lifestyles in our schools. Visit the childhood obesity section of the NEA HIN website for more information about their efforts and how you can get involved.
Healthy Eating in the Holiday Season: An Oxymoron?
To me the winter holidays are about family, friends, and
food. And while I don’t think I can get
too much of the first two this year, the third one has me concerned. Everywhere I turn there is food, some of it
really tasty and some of it not worth a second thought.
Making healthy food choices can be hard at anytime. So while healthy eating and the holidays may
not be an oxymoron, it can be particularly challenging when gatherings and
gifts abound. To help navigate this
challenge, here are ten things we can do to get the most out of the wonderful
food of the season without getting too much food.
- Drink lots of water. It fills you up and has the added
benefit of keeping your skin moist. - Keep healthy snacks around. I love vegetables and even
in the winter find that if I can snack on raw broccoli or pepper strips I can
get some of the “crunch” factor of chips etc. - Don’t forget the lean protein. Protein can help to fill you up.
- Low-fat or non-fat dairy products such as skim milk or
non-fat yogurt offer the added benefit of calcium for strong bones. - Ask yourself if you really want something. Holiday
buffets are particularly dangerous because there is so much choice; I need to
be sure something is what I really want. - Make it and serve it yourself. You can control the
ingredients (anyone for less oil) and the portion size (no, you don’t need the
whole plate full). - Ask is this hunger or boredom (or stress, or
anxiety)? If it hunger, what’s the best
choice you can make? If it isn’t what
else can I do? - Find something to do with your hands. I knit and
sometimes picking up a project and working a few rows will take my mind off the
food. Besides, who wants to ruin good
yarn with crumbs? - Exercise. What is there to say, it’s good for you on so
many levels. - Enjoy what you eat. Make the healthy choice the tasty choice and
don’t be afraid to indulge just a little.
Talking the Talk Means Walking the Walk
Hello, again! Well,
after my first blog went live, I decided to celebrate and go back to Weight
Watchers that evening for the first time in months.
I know, I know.
It was a pretty boring way to celebrate an
exciting new venture. But I figured that
if I am going to add my two cents worth about health issues, I had better get
back on track with my own. By the time I
got to the meeting I was late and almost didn’t go in. (Making creative excuses about things like
that is my specialty.) But I overcame
the urge to leave and made it through the door feeling like the Prodigal
Daughter. I didn’t weigh in, but at
least I got started. Again. I’ll weigh in next time.
Managing my weight has been a life-long struggle for
me. People who have been successful in
keeping their own weight under control call it a “journey,” but for me, the
word “trial” fits much better. Webster’s
Dictionary (definition 3) calls a trial a “test of faith, patience, or stamina
through subjection to suffering or temptation.”
Now, tell me that definition isn’t on the nose as it applies to weight
management!
One of the programs NEA HIN is working on is geared toward
helping NEA members figure out how to get healthier by being more active and
making better food choices. I bet the
word “trial” fits a lot of your own efforts to get healthier, as you try to
find time during your packed schedules to take the focus off of others and put
it on yourselves. So, soon we will have some tools you can use to make it a
little easier.
I will keep you posted occasionally on my own progress in
getting into better shape, and, hopefully, knowing that the challenge isn’t
yours alone will make it a little easier for you to do, too. During the holidays, take a little time to do
something nice for yourself. My husband
and I are celebrating our 20th anniversary on December 30th,
and we’re heading to Annapolis (where we got married) to pause and figure out
how we can make the next 20 years even better.
And I promise to keep my eyes on the celebration calories…
More later. Bette
Diabetes: Could you be at risk?
According to recent statistics, diabetes is more of a problem than
ever. Nearly 26 million children and adults have diabetes in the United
States, and an additional 79 milion Americans are at high risk for
developing Type 2 Diabetes.
Why does this matter? Diabetes is a serious, potentially deadly
disease. If not mangaged propery, diabestes can lead to heart attacks,
strokes, limb ampuations, kidney faliure, and even blindness. In
addtion, diabetes costs our country a lot of money – the American
Diabetes Association estimates that the total national cost of diagnosed
diabetes (which includes costs for medical care, treatment for diabetes
complications, and lost workforce productivity) in the United States is
$174billion!
As November is National Diabetes Month, now is a good time to think
about whether you may already have or at risk for getting diabetes and
if so, what you can do to prevent or mange the disease. Risk factors
for Type 2 Diabets – the most common form of the disease – include
being overweight and a family history of the disease. The good news is
that if you already have or at risk for diabets, associated health
problems can be prevented by properly managing your diabetes (with the
help of a doctor) and by leading a healthy lifestyle that includes good
nutrition and a daily dose of physical activity.
As a first step, if you suspect yoru at risk for diabetes, contact
yoru doctor to set up a diabetes screenint. Second consider the
following tips from the Mayo Clinic as a guide to prevent diabetes and improve overall health.
- Get more physical activity
– Regular physical activity can help you lose weight, lower yoru blood
sugar, and boost your body’s sensitivty to insulin (the hormone that
helps regulate the body’s blood sugar). The Centers for Disease Control and Prevention
recommends that adults get at least 150 minutes of moderate intensity
physical activity (i.e. brisk walking) each week AND engage in muscle
strengthening activities (i.e. weight-lfiting) at least twice a week. - Increase your fiber intake
– Fiber, which can be found in many whole fruits and vegetables, beans,
whole grains, nuts and seeds – can help reduce your risk of diabetes by
helping to regulate your body’s blood sugar, lower your risk of heart
disease and promote weight loss beacause it makes you feel fuller. The Mayo Clinic has a good list of high fiber foods. - Switch to whole grains
– Studies have found that whole grains such as brown rice and oats may
reduce the risk of diabets and help maintain the body’s blodo sugar
levels. To check if a food is whole grain, look for the word “whole”
befor oen of the first few ingredienta listed on the package label. Find out more aobut how to identify whole grains. - Lose the extra pounds
– If you’re overweight, getting to a healthy weight can be one of the
most important factors to preventing diabetes. One study found that
people who lost just 5-10 percent of their body weithg and exercised
regularly reduced their risk of diabetes by almost 60 percent!. CDC has
great tips on how to lose weight.