healthy eating habits

Eating of the Green: The Benefits of Working More Greens Into Your Diet

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This St. Patrick’s Day, Uncas Health District is encouraging you to add a little more green to your day — in the form of nutritious greens!

Yes, we know that the occasion is usually celebrated with richer foods (and drinks). But since St. Patrick’s Day takes place during National Nutrition Month, it’s also a perfect opportunity to explore vibrant, healthy greens that can boost your well-being. Here’s how the “eating of the green” can be good for you.

 

The Power of Green

There’s a reason your parents told you to eat your broccoli when you were a kid. Green vegetables are nutritional powerhouses, packed with essential vitamins, minerals, and antioxidants. Here’s why they deserve a place on your plate:

  • Vitamins and Minerals: Greens provide a rich array of vitamins and minerals, supporting everything from immune function and vision to bone health and blood clotting.
  • Fiber: Leafy greens are excellent sources of dietary fiber, which promotes digestive health, helps regulate blood sugar, and can aid in weight management.
  • Antioxidants: Greens contain antioxidants that protect your cells from damage caused by free radicals, reducing the risk of chronic diseases.
  • Hydration: Many greens have a high water content, helping you stay hydrated.

 

No Shortage of Greens to Try

There are so many different types of greens to include in your diet, and each one brings something to the table. Here’s a look at some of the key nutrients you can find in some of the more popular options: 

  • Spinach: Vitamins A, C, E, and K, as well as iron, calcium, magnesium, and potassium
  • Kale: Vitamins A, C, and K, as well as fiber and antioxidants.
  • Collard Greens: Calcium and vitamin K.
  • Broccoli: Vitamin C, fiber, and antioxidants.
  • Brussels Sprouts: Vitamins K and C, as well as fiber.
  • Lettuce: Vitamins A, C, and K, as well as fiber and potassium. Romaine and other darker varieties are more nutritious than iceberg lettuce.
  • Green Beans: Vitamins A, C, and K, as well as fiber.
  • Asparagus: Folate and vitamins K and A.
  • Herbs: While they are often served in small quantities, herbs can provide additional nutritional value through assorted vitamins, minerals, and antioxidants.

Getting More Greens into Your Diet

People often have difficulties getting enough greens into their diet. Factors such as busy schedules or concerns about vegetables going bad can cause people to choose more convenient (but less healthy) options instead. Here are some ways you can routinely incorporate greens into your diet. 

    • Start a Garden: This provides a ready source of greens right at your own home! Even a small container garden can add plenty of fresh vegetable options to your meal plan
    • Make More Salads: Regularly include a side salad with your meals, and experiment with different greens, toppings, and dressings
    • Have a Smoothie: Spinach, kale, or other greens are perfect for blending into smoothies for a nutritional boost.
    • Green Cooking: Sautee greens with garlic, olive oil, and a squeeze of lemon for an easy side dish, or work them into dishes like soups, stews, omelets, and stir frys
    • Green Baking: Spinach or kale can be baked into crispy chips, or mixed into muffins, breads, or even brownies for a secret dose of greens.

By incorporating more greens into our diets, we can feel healthier and more energized. So, go ahead and “eat the green” – your body will thank you!

Building Healthy Habits for Balanced Eating

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March is National Nutrition Month, encouraging people to prioritize healthy eating as part of their overall well-being. The Mobile Health Team at Uncas Health District has been emphasizing this topic during their regular stops in the community, demonstrating how good nutrition is essential to staying healthy.

Here’s a look at why good nutrition is important, no matter what your age, as well as some helpful guidance on how you can develop healthy nutrition habits.

 

The Importance of Nutrition

  • For Children and Adolescents: Proper nutrition fuels growth, supports brain development, and builds a strong foundation for their health in adulthood. 
  • For Adults: A balanced diet provides the proper energy for daily activities, helps prevent weight gain and obesity, and reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers.
  • For Older Adults: Good nutrition supports the changing needs that come with aging, helping older adults to maintain their muscle mass, strengthen their bones, and boost immunity.
  • General Benefits: Good nutrition has several universal benefits, including improved mood, better sleep, and overall vitality. 

 

MyPlate.gov: Your Guide to Balanced Eating

A great resource for creating balanced meals is MyPlate.gov, a simple, visual guide from the U.S. Department of Agriculture (USDA). If you’re still relying on the old food pyramid, MyPlate.gov is the place to go for updated guidance. It makes healthy eating easy to understand by emphasizing five food groups and their proportions:

  • Fruits: About a quarter of your plate should include fruits, featuring a variety of colors to provide a full range of vitamins and minerals.
  • Vegetables: Another quarter of your plate should be vegetables, prioritizing dark green, red, and orange vegetables for maximum nutrition.
  • Grains: A third quarter of your plate should include grains, which are essential for digestive health; make at least half of your grains whole grains, which are rich in fiber and great for your digestive health.
  • Protein: The last quarter of your plate should include lean protein sources like poultry, fish, beans, and nuts to help with building and repairing tissues.
  • Dairy: Older children and adults should have about three cups a day of low-fat or fat-free dairy products (or fortified soy alternatives) to provide calcium and vitamin D for bone health.

 

Healthy Habits to Embrace

Implementing the MyPlate.gov recommendations into your daily life is easier than you might think. Here are some practical tips:

  • Plan Your Meals: Once a week, plot out the meals you’d like to make for a week ahead. This will help you make healthier choices during your shopping trips and avoid impulse purchases. Home-cooked meals also tend to be healthier than restaurant or takeout food since you have more control over ingredients and portion sizes.
  • Involve the Whole Family: Make healthy eating a family affair! Explore new recipes, cook them together, and encourage each other to make healthy choices.
  • Snack Smart: Choose healthy snacks like fruits, vegetables, nuts, or yogurt instead of processed snacks that are high in fat or sugar.
  • Make Gradual Changes: Changing your diet takes time. Start by making small, manageable changes, like adding an extra serving of vegetables to your meals.

Adopting a healthy lifestyle is a continuous process. By following the MyPlate.gov recommendations and incorporating healthy habits into your daily routine, you can improve your overall health and well-being. Remember, small changes can make a big difference.

Eating Disorders: Recognizing the Signs and Seeking Help

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February 24–28 marks National Eating Disorders Awareness Week, a time to shed light on the seriousness of eating disorders, their devastating health effects, and the importance of early intervention. Eating disorders are serious and potentially fatal illnesses that profoundly impact a person’s physical health, mental well-being, and quality of life. They are more than just an obsession with food or weight — they are complex conditions influenced by biological, psychological, and sociocultural factors.

The Dangers of Eating Disorders

Eating disorders, including anorexia nervosa, bulimia nervosa, and binge-eating disorder, can lead to severe health complications if left untreated. Some of the most serious consequences include:

  • Heart Problems: Malnutrition and electrolyte imbalances can cause irregular heart rhythms, heart failure, and even sudden cardiac arrest.
  • Gastrointestinal Issues: Chronic purging, excessive dieting, or binge eating can lead to stomach ulcers, acid reflux, and severe constipation.
  • Bone and Muscle Loss: A lack of proper nutrition weakens bones, increasing the risk of osteoporosis and fractures.
  • Mental Health Struggles: Eating disorders often coexist with anxiety, depression, and suicidal thoughts.
  • Multi-Organ Failure: In extreme cases, prolonged malnutrition can lead to failure of vital organs, making eating disorders among the deadliest mental health disorders.

Recognizing the Signs in Yourself or Others

Early detection is key to successful recovery. If you notice any of the following behaviors in yourself or a loved one, it may be time to seek professional help:

  • Extreme preoccupation with food, calories, dieting, or body image.
  • Skipping meals, eating in secret, or extreme food restrictions.
  • Frequent episodes of binge eating, often accompanied by feelings of guilt or shame.
  • Compensatory behaviors like excessive exercise, self-induced vomiting, or misuse of laxatives.
  • Noticeable weight fluctuations or dramatic weight loss.
  • Mood swings, withdrawal from social activities, or an increased focus on controlling food.

Seeking Help and Support

If you or someone you know is struggling with an eating disorder, seeking professional help is crucial. Recovery is possible with the right support system, which may include therapy, medical intervention, and nutritional counseling. Organizations like the National Eating Disorders Association (NEDA) provide invaluable resources, including hotlines, support groups, and treatment options.

This National Eating Disorders Awareness Week, let’s destigmatize eating disorders, encourage open conversations, and advocate for early intervention. If you recognize any warning signs, don’t hesitate to seek help — because everyone deserves a healthy relationship with food and their body.

 

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Helpful Tips to Enjoy a Safe and Healthy Halloween

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Kids trick or treat. Halloween fun for children.
Halloween is exciting — especially for kids. There are costumes, events, decorations, and, of course, candy. Though it’s an exciting time, it’s also important to make safe and healthy choices while enjoying these holiday festivities. Whether you’re trick-or-treating, attending a Halloween party, or handing out candy at home, here are some tips to make sure your Halloween is both fun and safe for everyone.
 

Trick-or-Treating Safety Tips

Costumes, candy, and nighttime adventures are all part of the fun, but they come with risks that can be managed with some simple precautions:

  • Choose well-fitting, flame-resistant costumes: Ill-fitting costumes can be a tripping hazard, and some materials are more flammable than others. Always check labels for flame resistance to minimize fire risk from candles or other decorations.
  • Increase visibility: If your child’s costume is dark, add reflective tape or glow-in-the-dark stickers to both the costume and their treat bag. This makes them easier to spot for drivers and others in the dark. Light-colored costumes are a safer choice for visibility.
  • Opt for face paint instead of masks: Masks can obstruct your child’s vision and breathing. If you choose to use a mask, ensure it has large eyeholes and good airflow.
  • Stay together: For younger children, it’s best to accompany them while trick-or-treating. If your children are older and trick-or-treating without an adult, ensure they go in groups and stick to familiar neighborhoods.
  • Use safe routes: Only trick-or-treat at well-lit homes with decorations. If a house has its lights off, it’s a sign they aren’t participating in Halloween activities.
  • Inspect candy: Before allowing your child to indulge in their candy haul, inspect everything to ensure it’s properly sealed. Discard any unwrapped or suspicious-looking candy.

Halloween Candy and Healthy Eating Habits

While candy is synonymous with Halloween, it’s important to encourage healthy eating habits even during this festive time. The Centers for Disease Control and Prevention (CDC) reports that the average American child consumes between 3,500 and 7,000 calories of candy on Halloween. Overconsumption of sweets can lead to long-term health issues, such as obesity, tooth decay, and diabetes. However, with a few smart strategies, you can help your child enjoy treats in moderation.

Here are Some Ways to Manage Candy Consumption:

  • Set limits on candy intake: Establish a clear rule about how much candy your child can have each day after Halloween. This helps them enjoy their treats without overindulging in one sitting.
  • Serve candy with meals: Eating candy alongside a balanced meal can help slow down the sugar absorption and avoid sudden spikes in blood sugar.
  • Promote healthier options: While candy is part of the fun, consider offering healthier alternatives like dark chocolate, which contains less sugar than milk chocolate. Sugar-free candies are another good option, particularly for children with dietary restrictions.
  • Encourage balance with other snacks: Instead of filling up solely on candy, offer nutritious snacks like fruits, vegetables, or whole grains. This will help fill your child up with fiber and nutrients while leaving room for a few sweet treats.

Teaching Healthy Habits Early On

Halloween is a great opportunity to start conversations with your child about making healthier food choices:

  • Explain the importance of moderation: Help your child understand that candy is a treat to be enjoyed in small amounts. Teaching them this early helps establish lifelong healthy eating habits.
  • Model healthy behaviors: As a parent, your example can speak louder than words. Limit your own candy intake and enjoy Halloween treats mindfully to set a positive example.
  • Get creative with leftover candy: Consider “buying” some of your child’s candy to reduce the amount they have on hand. You can also donate extra candy to local charities or dental offices participating in candy buy-back programs.

Additional Halloween Safety Tips

  • Keep your home safe for trick-or-treaters: If you’re handing out candy, ensure that your walkway is well-lit, clear of obstacles, and free of tripping hazards like loose decorations. Consider using battery-operated candles instead of open flames to prevent accidental fires.
  • Allergy awareness: Be mindful of children with food allergies. Consider offering non-food treats like stickers, glow sticks, or small toys, which are great alternatives for kids with dietary restrictions. Houses participating in the “Teal Pumpkin Project” display a teal-colored pumpkin, indicating they offer non-food treats.
  • Stay hydrated: Halloween activities can be surprisingly exhausting, especially for children. Encourage them to drink water throughout the evening, as sugary treats can lead to dehydration.

Final Thoughts

Halloween should be a time of fun and excitement, but safety and health should always come first. By following these safety and healthy-eating tips, you can ensure that your child enjoys a memorable Halloween without the risks that can sometimes accompany the holiday.