Basic Nutrition for a Healthy Familyby Susan LottA big part of being a mother and homemaker is feeding the family. Trying to find something, the baby will eat can take up a big chunk of the day sometimes. Balancing the dietary needs and wants of every family member can be stressful. A basic understanding of nutrition can help you make the best food choices. Remember, you are the mother and only you are going to know what will work best for your family. As you educate yourself about basic , you will be empowered to help your family be healthier. Basic Nutritional NeedsWikipedia's article on Nutrition is a good overview of the main components our bodies need to function: Water, Carbohydrates, Fat, Fiber, Protein, Vitamins, and Minerals.
The healthiest foods are whole grains, fruits, and vegetables. The plainer and fresher the food, the more nutrients will be retained. By cooking at home with whole, fresh foods, you can boost nutrition and increase your ability to maintain a healthy weight.
Choosing the Best FoodsEating a variety of healthy foods will give you every nutrient you need. Variety is the key. Even if you are eating something healthy, restricting your diet to the same thing day after day will likely result in a nutrient deficiency. For example, if all you eat is 100% whole wheat toast with a glass of water at every meal, you're eventually going to get scurvy because wheat contains no Vitamin C. On the flip side, a brownie or some fries every now and then won't kill you, but if you eat them every day, you're likely to gain some unwanted weight.“Power Foods” are a hot topic these days, but remember that they're only part of a healthy diet. Almost every vegetable, most fruits, and any whole grain could be considered a power food. Alone, they won't make you drop 100 pounds overnight, and you still won't live forever. And there's no reason to go spending a fortune on acai berries or blueberries when a plum or a clump of red grapes has exactly the same antioxidant pigments. Here are a few common, super-cheap “Power Foods” that you are probably already eating. I give credit to the USDA Nutrient Database which helped me determine nutrient levels in all of the following foods. Oatmeal– the humble bowl of oatmeal is packed with high levels of fiber, iron, magnesium, Vitamin B5, and contains at least a modest amount of every mineral we need. Tomatoes– high in Vitamin C, Vitamin A, and Lycopene (a phytochemical with more powerful antioxidant action than Vitamin E and a hot topic of many current health studies) Spinach– delivers huge amounts of Vitamin A and Vitamin K per serving. Also contains high amounts of folate, Vitamin C, Iron, and various phytochemicals. Yogurt- rich in probiotics, a healthy bacteria that strengthens the immune system. You can learn more at http://1stprobiotics.com. General Nutrition InformationOne of the best online resources I have found for nutrition and a healthy diet is The Nutrition Source, published by the Harvard School of Public Health. The website includes a wealth of information about all kinds of nutritional topics. I love their article about the Healthy Eating Pyramid, designed by Harvard nutritionists to replace the USDA Food Pyramid, which as they point out, is flawed at best. Their articles on whole grains and healthier drinks are also very good.Harvard School of Public Health Main Page Healthy Eating Pyramid article Whole Grains article Healthier Drinks article Another take on a balanced diet is the UK's Eatwell Plate. Obesity rates are higher in the US than in the UK, so their recommendations to eat more starches makes sense for them. But the Eatwell Plate at least puts vegetables & fruits on an equal footing with carbohydrates & starches. http://www.eatwell.gov.uk/healthydiet/eatwellplate/ A Note on Dietary SupplementsIf your diet is based on fresh, unprocessed, and preferably local or home garden grown foods, you will most likely be getting all the nutrients you need. However, some physical conditions like pregnancy, nursing, or illness requires extra quantities of some nutrients. It's best to ask a nutrition specialist before beginning any supplements, as too much of some things (like Iron, Vitamin A, etc.) can be harmful or even toxic. Be completely aware of the benefits and risks of any supplement you choose to take. Not all supplements are created equal, so be sure to choose a high quality product that is based on natural sources. The National Institute of Health has published some very informative Fact Sheets on many vitamins, minerals, and other supplements.
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