Military Officer - June 2006 - (Page 51)

Food for Thought FRESH OR FROZEN? “Frozen vegetables and fruits are probably equal to fresh foods in nutritional value,” says Helen Rasmussen, a nutrition researcher. “Canned food also has plenty of nutrients.” Frozen food usually is processed promptly, and there’s no spoilage as long as it is kept solidly frozen. On the other hand, fresh food that travels thousands of miles may have lost valuable phytonutrients, and imported produce could be from countries where pesticide controls are not as strict as in the United States. The ideal produce is grown locally and organically, even if it costs more. “By purchasing organic foods, we’re sending a message to the big food growers,” Rasmussen points out. “It’s better for the environment, and it’s better for our health. As demand increases, so will supply, and prices will come down.” COOKED OR RAW? “This is an important question,” says Stephanie Gailing, a certified nutritionist, who says that raw foods have many benefits, but in some cases, light cooking makes certain nutrients more “available” for the body. “What’s really important,” she says, “is minimally cooking your food with a minimal amount of water. Cooking can leach out up to half of the water-soluble vitamins and folate.” Gailing prefers quick steaming or light sautéing (with low-sodium broth). If you microwave food, do so for a short time with the smallest amount of water possible. Flaxseed, walnuts, peanuts, and, to a lesser extent, other nuts are excellent alternative sources of omega-3 for vegetarians or those who don’t like ﬁsh. Flaxseed meal can be added to cereal or used in baking, and ﬂaxseed oil can be added to a salad or taken in a capsule. Nuts, of course, can be added to a salad, trail mix, or dessert or simply munched. Hint: Oils and nuts are high in calories, so be prudent if weight management is an issue. Also, omega oils can turn rancid quickly, so store products in the fridge or freezer. Berries Blueberries have been getting favorable press lately. “Well-deserved,” declares Rasmussen. “A lot of the berries — blueberries, raspberries, blackberries, cranberries, strawberries — have antioxidant properties that are of interest to researchers.” Oxidants, she explains, are forms of oxygen called “free radicals” that accelerate the aging process and contribute to diseases ranging from cancer and cardiovascular disease to arthritis and psoriasis. Antioxidants protect the body and its cells from free radicals. “Antioxidants are sort of like someone who comes in overnight and stitches up cells that have been damaged,” says Rasmussen. This beneﬁcial group of vitamins, minerals, and phytonutrients are found mostly in fruits, vegetables, and whole grains. Berries also are rich in ﬁber while living up to their reputation of being good tasting and good for you. Sprinkle berries on cereal, pudding, salads, ice cream, or sorbet; blend them into smoothies; or cook them in mufﬁns, hot cereal, or a pie. Hint: The edible skins of many fruits interact with sunlight to form pigments that contain valuable phytonutrients, so scrub carefully and eat the skins. MO 5 Water No matter what healthful foods you consume, water is important because it carries nutrients, eliminates waste products in the body, and helps with bowel regularity. Aim for a fluid intake of eight glasses a day — at least two quarts — particularly if you are exercising or in hot weather. Too much, you say? Remember that foods with a high water content, such as fruits, soups, and vegetables, count toward the requirement. Beverages such as milk and hot or iced coffee or tea can augment straight water. In fact, emerging research suggests that teas, and to some extent coffees, have certain antioxidants. Mineral water — still or sparkling — now comes in a number of flavors without added calories, or you can add a squeeze of fresh citrus for extra zest. Sufficient water is especially important if you are taking medications. Unfortunately, says Helen Rasmussen, an expert on nutrition and aging, many older people reduce their fluid intake because of decreased thirst sensation or to avoid the inconvenience of needing to use a bathroom. JUNE 2006 MILITARY OFFICER 51

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Military Officer - June 2006 Contents From the Editor President’s Page Your Views MOAA Directory Rapid Fire Washington Scene Financial Forum Ask the Doctor Chapter Activities MOAA Member Services Living Well 5 Foods for Life The Kindest Cut Winning the Battle Cover Story: Choppers Pages of History Information Exchange Advertising Index MOAA Scholarship Donors Member Books MOAA Calendar Sounding Taps Encore

Military Officer - June 2006

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