Wednesday, June 25, 2003

Practice good nutrition during the 'Mom' years

When it comes to a healthy life balance, don't forget about the importance of nutrition. You'll have more energy if you eat at regular times and include foods from all the food groups.

The American Dietetic Association lists the top nutrition substances important during the "mom" years:

Omega-3 fatty acids. There is growing evidence that omega-3's can decrease the risk of heart disease, stroke and cancer (breast, colon and others). Omega-3's may also be helpful in controlling symptoms of inflammatory diseases such as Crohn's disease, ulcerative colitis, multiple sclerosis and lupus. Good sources of Omega-3s include higher-fat seafood such as salmon and albacore tuna, as well as soybean and canola oils.

Folate (also called folic acid). For women in their childbearing years, folate can prevent birth defects and improve brain function. In addition, folic acid may decrease the risk of coronary heart disease by decreasing blood levels of a harmful substance called homocysteine. Folate also has a potential role in the treatment of depression. Studies have shown significant improvement in depression symptoms and in the effectiveness of certain antidepressants when folic acid adequacy is assured. Good sources include spinach, navy beans, strawberries, oranges, peanuts and fortified grains like cereals and pasta.

Vitamin B12. This vitamin is involved in making important chemical messengers in the brain and nervous system. B12 also is involved in making DNA, the genetic center of every cell in the body. It is especially important during periods of growth, such as pregnancy. The only natural food sources are animal products like meat, poultry, fish, milk, cheese and eggs.

Calcium. Calcium is important for reducing the risk of osteoporosis and bone fractures. Good sources include milk, yogurt, tofu, cheese, salmon (canned with edible bones), turnip greens, cottage cheese, broccoli and fortified cereals and juices.

Vitamin D. Vitamin D is important for absorption of calcium. New research is also documenting potentially important roles for vitamin D in the prevention or progression of conditions such as osteoarthritis and rheumatoid arthritis, cancer (including breast and colon cancer), multiple sclerosis, depression and osteoporosis. In spite of vitamin D's availability from the effects of sunlight on skin, it has recently been recognized that many people do not obtain sufficient vitamin D. The best sources of vitamin D are milk, fortified cereals, eggs and salmon.

Fiber. Diets rich in fiber not only help to prevent constipation, but may also help to prevent several types of cancers and heart disease. To increase fiber choose a variety of fruits, veggies and whole grains apples or pears (with skin), bananas, dried figs, orange juice, raisins, kidney beans, lentils, brown rice, whole-wheat pasta and bread, bran cereals and nuts.

Multivitamin. According to the Journal of the American Medical Association, most people do not consume an optimal amount of all vitamins by diet alone. Therefore, an inexpensive generic standard multivitamin with minerals is recommended. Most general vitamin/mineral supplements contain very little calcium, so if you are short on dietary calcium, you may need to use an additional calcium supplement.