Healthy Eating Habits Make for Healthy Families

How What You Eat

 Influences Your Health

Last updated January 22, 2016

Evelyn Smith

Masters in Library Science, University of North Texas (2012)

You shall serve the Lord your God, and He will bless your bread and your water, and I will take sickness away from among you.  Exodus 23: 25

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Lower blood pressure by eating two servings of Omega-3 fatty fish weekly.

The American Heart Association recommends that healthy adults eat two servings of Omega-3 fatty fish weekly, although the University of Maryland Medical Center cautions that three servings of Omega-3 fish week may raise the rise of hemorrhagic stroke.  The Website also cautions that it’s important to consult a physician before taking more than three grams of Omega-3 fatty fish capsules daily (Omega 3 fatty acid, 2015, para. 8 & 21).  In other words, don't overdo well-meaning medical advice!

Fish and Omega-3 fatty acid. (2015, June 15). American Heart Association http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp

Omega 3 fatty acids. (2015).  University of Maryland Medical Center.  Retrieved from http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

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Lower blood pressure through diet and exercise.

Understanding blood pressure readings.  (2013, March 1).  American Heart Association.  Retrieved from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp

American Heart Association chart lists normal systolic blood pressure as less than 120 while normal diastolic blood pressure is less than 80.  Many pharmacies have blood pressure machines on location, so it’s easy to check blood pressure on a regular basis.

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Know your cholesterol count.

Cholesterol levels:  What numbers should you aim for? (2013). High cholesterol. Mayo Clinic. Retrieved from http://www.mayoclinic.com/health/cholesterol-levels/CL00001

Web page gives total, LDL and HDL levels for both the United States and Europe and Canada (Cholesterol, 2013, para.1-3).  LDL targets differ, depending on individual and family medical history, age, and whether one smokes or not (Cholesterol, 2013, para. 5-8).

Include foods that lower cholesterol levels.

Colino, Stacey.  (2013). 12 foods that lower cholesterol naturally.  Prevention.  Rodale, Inc. Retrieved from http://www.prevention.com/health/health-concerns/12-replacements-high-cholesterol-foods

Colino lists 12 foods that lower cholesterol: oats, red wine,   salmon and fatty fish, beans, tea, chocolate, margarine, spinach, avocado, garlic, and olive oil (2013, p. 1).

Avoid saturated fats & limit high cholesterol foods.

Foods to avoid for high cholesterol. (2010, July2). Cholesterol and triglycerides.   Health Center.  WebMD.  Retrieved from http://www.webmd.com/cholesterol-management/foods-to-avoid-for-high-cholesterol

Avoid entirely saturated fat, limit trans-fats, fatty meats, servings of meat, poultry, and fish, egg yolks, milk products of more than one percent fat, non-low fat baked goods, and fried fast foods (Foods to avoid, 2010, para. 1-9).

Choose healthy ways of cooking food.

The 5 healthiest ways to cook. (2013, July 25). Shape.  Retrieved from http://www.shape.com/healthy-eating/cooking-ideas/5-healthiest-ways-cook

Steaming, broiling, and pressure cooking are healthier choices than frying and grilling, and they are tastier than microwaving (5 healthiest ways, 2013, pp. 1-5).

Don’t microwave using plastic containers.

Zeratsky, Katherine. (2013). What is BPA, and what are the concerns about BPA?  Nutrition and healthy living.  Mayo Clinic. Retrieved from http://www.mayoclinic.com/health/bpa/AN01955

Since BPA can seep into foods and beverages, the Mayo Clinic recommends, avoiding BPA products by using glass, porcelain, or stainless steel for heating and storing hot foods and liquids rather than using plastic containers as well as removing food from plastic microwavable containers, and buying fresh or frozen food rather than food from cans with plastic liners (Zeratsky, 2013, para. 5-8).

Access height, weight, & age actuary tables with one click.

First, look at the original chart:

Metropolitan Height and Weight for men and women according to frame ages 25 to 59.  (1999). Metropolitan Life Insurance Company.  Retrieved from http://www.bcbst.com/MPManual/HW.htm


The Metropolitan Life Actuary chart gives healthy weight that matches height for small, medium, and large-framed men and women age 25 to 59.  However, depending upon the individual’s age, this may need to be supplemented:

Kulkarni, Arjun. (2012, July 16).  Ideal weight for women over 60.  Buzzle.  Retrieved from http://www.buzzle.com/articles/ideal-weight-for-women-over-60.html

Buzzle doesn’t forget that women over 60 want to know what their weight should be for their height.

Growth charts for boys and girls. (2013). Pediatrics.  Retrieved from http://pediatrics.about.com/cs/growthcharts2/l/bl_growthcharts.htm

Web page provides charts that correlate healthy weights per height  as well as a healthy BMI Index ranges for males and female infants from birth to 36 months and from age 2 to age 20.

What should I weigh for my age and height?  (2013). Buzzle.  Retrieved from http://www.buzzle.com/articles/what-should-i-weigh-for-my-age-and-height.html

Buzzle charts list healthy weight that matches height for adolescent boys and girls aged 12 to 20 as well as men and women.

Powers, Rod. (2013). Marine Corps Weight Standards:  Male Marines.  About.com. Retrieved from http://usmilitary.about.com/od/marines/a/weightmale.htm

The U.S. Marines will accept recruits whose weight and height only falls between certain parameters listed in pounds and inches. Thus, a 5’9” or 69 inch male’s weight must fall between 128 and 186 pounds.

Reserve at least one day a week for intermittent fasting.

Mercola, Joseph.  (2013). What the science says about intermittent fasting.  Dr. Mercola. Retrieved from http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx

Intermittent fasting shifts the body from burning sugar/carbs to burning fat if the fast lasts 16 hours.  IF is as good or better than continuous calorie restriction moreover, it protects memory and facilitates learning.

Slipp, David. (2013, January 11).  How intermittent fasting might help you live a longer and healthier life.  Scientific American.  Retrieved from http://www.scientificamerican.com/article.cfm?id=how-intermittent-fasting-might-help-you-live-longer-healthier-life

A limited sampling of human guinea pigs as well as longitudinal studies in rodents suggests that limiting food intake periodically in moderation reduces the risk of diseases common in old age and lengthens the period of life spent in good health (Slipp, 2013, p. 1).  Scientific American theorizes that IF forms a mild stress that “revs up cellular defenses against molecular damage” as well as increasing the body’s response to insulin, the hormone that regulates blood sugar (Slipp, 2013, p. 2).

Eat two servings of broiled or grilled Omega 3 fatty fish a week.*

Fish: Friend or Foe?  (2013). The Nutrition Source.  Harvard School of Public Health.  Retrieved from http://www.hsph.harvard.edu/nutritionsource/fish/

The American Heart Association recommends eating two servings of omega 3-fatty fish a week to protect the heart from developing erratic cardiac rhythms, to lower blood pressure, heart rate, and triglyceride levels (Fish, 2013, para. 2).  Eating one to two 3 ounce servings of fatty fish, including salmon, herring, mackerel, anchovies, or sardines, reduces the risk of dying from heart disease by 36 percent (Fish, 2013, para. 1).

Take a fish oil supplement after consulting a physician.

Fish oil. (2013, September 13).  Medline Plus.  U.S. National Library of Medicine.  Retrieved from http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html

Approximately 3.5 ounces of fatty fish that has been grilled or broiled contain about one gram of fish oil; however, eating fried fish cancels out the health benefits of the Omega 3-fatty acids entirely.  Since individuals cannot ordinarily include enough fish in their diet, physicians have often recommended that their patients take fish oil supplements, which ordinarily lower blood pressure of triglyceride levels, although taking too much fish oil (over 3 grams daily) can actually heighten the risk of a stroke (Fish oil, 2013, para 1-3).

Clinic trials suggest that fish oil is effective in treating high triglycerides levels, likely effective in treating heart disease, and possibly effective in treating rheumatoid arthritis, menstrual pain, ADHD, Raymaud’s Syndrome,  mood disorders in children, development coordination disorders, bipolar disorder, psychosis, kidney problems, high cholesterol levels, stroke, osteoporosis, and atherosclerosis (Fish oil, 2013, para. 11-13). 

Not enough evidence is available yet or conflicting evidence makes it impossible to determine whether fish oil is effective in treating allergies, Alzheimer’s, atopic dermatitis, atrial fibrillation, depression, dry eye syndrome, most cancers, cataracts, chronic fatigue syndrome, cognitive function, Crohn’s disease, pre-diabetes, infant development, ulcerative colitis, pregnancy complications, prematurity, salicylate intolerance, SLE, schizophrenia, ventricular arrhythmias, and night vision (Fish oil, 2013, para. 16)

Omega 3-fish oil supplements and prescriptions. (2013). WebMD.  Retrieved from http://www.webmd.com/diet/omega-3s-in-fish-oil-and-supplements-whats-your-best-strategy

 Since the body doesn’t manufacture Omega 3-fatty acids, it must be obtained through diet, by consuming fatty fish, flaxseeds, and nuts, as well as through dietary supplements (Omega 3-fish oil, 2013, p. 1).  Physicians prescribe Omega 3 fatty acid fish oil supplements containing EPA and DHA to lower triglycerides, lowering the risk of heart disease. The Omega 3-fatty acid ALA is also found in canola, soybean and flax oil (Omega 3-fish oil, 2013, p. 1).  However, because diet alone can’t provide adequate amounts of fish oil, individuals may wish to purchase a fish oil supplement recommended by their physician or pharmacist (Omega 3-fish oil, 2013, p. 2).*

Go vegetarian one or two days a week.

Miller, Tracey.  (2013, February 1).  Is going vegetarian really better for you?  The pros and cons of meatless eating.  New York Daily News.  Retrieved from http://www.nydailynews.com/life-style/health/vegetarian-diet-better-article-1.1253309

Substituting lentils, beans, and legumes for saturated fat found in meat and cheese lowers LDL “bad” cholesterol (Miller, 2013, para. 3-4).  However, “it’s not a magic bullet for weight loss” if dieters replace meat with bread, rice, and pasta (Miller, 2013, para. 7-8).  Individuals might benefit, however from eating meat in moderation, hence the switch to “Meatless Mondays” might be a good idea.

Sharp, Tim. (2013). The health benefits of a vegetarian diet. Weighlossresources.co.uk. Retrieved from http://www.weightlossresources.co.uk/diet/vegetarian.htm

Vegetarians following a well-balanced, low –fat, high fiber diet lower their incidence of coronary artery disease, hypertension, obesity, and some forms of cancer (Sharp, 2013, para. 1).  However, individual dieters can reap some of the benefits of a vegetarian diet if they go meatless a day or two a week (Sharp, 2013, para. 7).

Drink plenty of water.

Water: How much should you drink a day. (2013). Nutrition and healthy eating.  Mayo Clinic.  Retrieved from http://www.mayoclinic.com/health/water/NU00283

In a temperate climate, men need to drink about 3 liters or 13 cups of fluid daily while women need to drink approximately 2.2 liters or 9 cups of fluid daily (Water, 2013, p. 1).

All fluids counts toward the total amount of water individuals need daily, but it’s easier to remember the “drink eight 8-ounce glasses of water daily” rule (Water, 2013, p. 1).  Environment, exercise, and stress influence the amount of fluid consumed (Water, 2013, p. 2).

Leave a little bit on your plate.

Healthy eating.  (2013).  SF Gate.  Hearst Communications, Inc.  Retrieved from http://healthyeating.sfgate.com/stomach-full-stop-eating-3080.html

A little bit of truth might lie behind the idea that its good manners to leave a little bit on your plate since the brain takes 20 minutes to recognize the chemical reactions associated with a full stomach after a meal.  Thus, before eating, drink a glass of water before the meal and a glass of water with the meal.  Drinking the water will not only low down the digestive process, but it will also ease bloating.

Borrow a few health tips from observant Jews.

Health laws. (1906). Jewish Encyclopedia.  Retrieved from http://www.jewishencyclopedia.com/articles/7434-health-laws

Eating an early breakfast, not hurrying through mealtimes, and drinking plenty of water are just some of the practices Jewish law has recommended through the centuries.

Rich, Tracey. (2011). Kashrut:  Jewish dietary laws. Judaism 101. Jewfaq.org.  Retrieved from http://www.jewfaq.org/kashrut.htm

Observant Jews keep a kosher diet because the Talmud, or the first five books of the Old Testament, requires them to do so; however, keeping kosher might impart health benefits.  For example, kosher slaughter houses are so sanitary that they are exempt from some USDA regulations.  Separating milk and meat dishes also might prevent cross contamination.

Buy fresh vegetables and fruit from local farmers markets.

Nelson, Jennifer and Zeratsky, Katherine. (2013, July 9).  Farmers market: A healthy way to buy local.  Nutrition-wise blog.  Nutrition and healthy eating.  Mayo Clinic.  Retrieved from http://www.mayoclinic.com/health/farmers-market/MY01323

Not only does buying fresh produce support the local economy, but it also “refreshes” a family’s healthy eating habits (Nelson, 2013, para. 2).  Typing the words “farmers market” AND a particular location into a search engine finds nearby farmers markets, but a health-conscious consumer can also join a community support agriculture (CSA) group (Nelson, 2013, para. 4).  Note: A quick Web search using “Farmers Market” AND “Waco, Texas” found two farmers markets in the Waco, Texas area:

• 4601 Bosque Boulevard  (open only during the late spring  and summer months). http://www.texascertifiedfarmersmarkets.com/members.html

• 400 University Parks Drive (open all year long).  http://wacodowntownfarmersmarket.com

• World Hunger Relief, in Elm Mott, Texas, is a local example of a CSA commune: http://worldhungerrelief.org/

The Nutrition-wise blog recommends that consumers look over the produce that vendors have in stock before planning menus, even though shopping at a farmers market is likely to inspire healthy, plant-based meals (Nelson, 2013, para. 5 & 7).

Caveat: 

Individuals, of course, should consult their physician before making radical changes in their diet and exercise plans.

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Free Diet & Weight Management Websites

http://www.nlm.nih.gov/medlineplus/weightcontrol.html

Diet and exercise go together when managing weight.  However, a little education provides the rational behind any intelligent diet plan.

Myfitnesspal.com. (2013).  Retrieved from http://www.myfitnesspal.com/

Myfitnesspal.com provides members with a food diary to track what they eat, a searchable food database as well as the individual member’s own database, mobile apps, a personalized diet profile, the flexibility to support various diet plans, including Atkins, South Beach, and the Zone diet, and support from discussion forums.  Not only does the dieter keep track of what he or she eats, but this Website allows users to track how many calories they burn by exercising.  An apps page allows members to download nearly 30 apps including Digifit, which tracks workouts, weight, and resting heart rate, iHealth wireless scales, and a Striv Play Smart pedometer.

Spark.people. (n.d.).  Retrieved from http://www.sparkpeople.com/landing_free_plus2011_7.asp?gclid=CJC_54Wq_LoCFSRk7AodSGEA_Q

Upon registration, this Website allows members to download calorie counter, personalized fitness counter, challenges, awards, and trophies, recipes, quizzes, articles and videos—all devised by dieticians and fitness instructors. Good Housekeeping rates Spark People as the best free diet Website: 

http://www.goodhousekeeping.com/health/diet-plans/best-diet-websites

Web MD rates the following weight loss and diet plans as excellent, but the reviews are courtesy of the McGinley Memorial Library Website:

Aetna Intelihealth.  (2013). Retrieved from http://www.intelihealth.com/healthy-lifestyle/weight-management_a

Aetna weight management program first educates and then motivates users to take action with a 10-week aerobic program for beginners as well as a selection of sample-reduced calorie menus.

Mayo Clinic. (2013). Retrieved from http://www.mayoclinic.com/health/weight-loss/MY00432

The Mayo Clinic provides dieters with a series of educational links on its “Weight Loss Basics” pages, suggests how to follow the Mayo Clinic Diet, although the actual book that gives the details on this has to be purchased, couples diet with exercise on its “Diet and Exercise” page as well as the skinny on diet pills supplements and surgery—weight loss comes by reducing calorie intake and increasing calories burned by exercise.

Medicine Net.  (2013).  Diet &  weight management a--z list.  Retrieved from http://www.medicinenet.com/diet_and_weight_management/article.htm

The diet and weight loss management links on Medicine.net include liks for evaluating diet plans and programs, information on cleansing and detoxing diets (they don’t work), fasting diets (as yet, only limited research supports them), holiday weight management, exercise and fitness, nutrition, food, and recipes, and finally prevention and weight loss.

Why not sample all these Web sites and try out ideas from each of them.

Weight Loss & diet plans. (2013).  WebMD.  Retrieved from http://www.webmd.com/diet/news/20060929/20-most-popular-diet-web-sites-rated

The articles reviewed and the links furnished on this Web page represent the opinions of their authors, so they complement—not substitute—for a physician’s advice.