Karen Collins, MS, RD, CDN American Institute for Cancer Research
Weekly column for the week of November 21, 2005
Q: How can people who were raised to think that food is wasted if the plate isn't cleaned learn to eat an appropriate portion?
A: There are many ways to eat only what you need. One solution is to eliminate excess food before it goes on your plate. If you always prepare too much food when you cook, fix less. Or automatically set aside extra amounts to use as leftovers at another meal. When you aren't the chef, place smaller-than-usual portions of food on your plate and go back for more if you need to. In restaurants, share a main dish, or create a meal out of two or three small dishes, such as an appetizer, soup, salad, or a side dish of vegetables. You might even ask for a take-out container when you receive your food. Immediately put half of a large meal in the container to take home before you are tempted to eat it all. At a buffet, avoid serving yourself a little bit of everything. Take small amounts of a few favorite dishes. At some point, however, you should try examining why you think cleaning your plate doesn't waste food. If you are concerned about people who are hungry, eating more than you need won't help them, and it can eventually hurt you. A better way to assist the hungry is to spend less on groceries or order less at restaurants and donate the money you save to organizations that help those who don't get enough to eat.
Q: When should I switch my child to an adult formula vitamin supplement?
A: If you choose to have your child take vitamins, at age 14 they should probably switch to an adult formula, according to nutritional recommendations. At that age, the Recommended Dietary Allowances (RDAs) set for different age groups tend to take a big jump. However, if a girl younger than age 14 has begun menstruating, and she doesn't get much iron in her diet, it might be appropriate to switch her to an adult formula supplement earlier, as long as the product does not contain doses over the RDAs for adults. Although most of the major nutrient needs of children increase at age 14, one exception is calcium. At age nine, the recommended amounts for calcium increase to 1,300 milligrams (mg). This amount can be obtained from a balanced diet that includes three-and-a-half to four servings of dairy products or other high-calcium foods a day. If there is resistance to eating this number of servings, begin giving your child calcium-fortified foods or a calcium supplement. If you have well water or other nonfluoridated water, you should also give your child flouride supplements (either as part of a special multivitamin or alone) through age 16.
Q: Does diet influence the risk of stroke?
A: Yes, most definitely. Healthy eating and lifestyle habits lower the risk of stroke by affecting a variety of risk factors. The two basic types of strokes are ischemic strokes, which are caused by a blocked blood vessel to or in the brain, and hemorrhagic stokes, which are caused by a burst blood vessel in the brain. For either type, brain cells die when they don't receive the oxygen and nutrients they need. The following steps can reduce your risk of this dangerous problem occurring: Avoid tobacco. Eat a diet low in saturated fat that includes a wide variety of vegetables, fruits, whole grains and beans that keep blood vessels to the brain clear. Watch the size of your portions and the proportions of the foods you eat to control both your weight and blood sugar levels, because both affect the risk of stroke. By limiting your sodium intake and boosting your consumption of potassium with vegetables and fruits, you can keep your blood pressure under control and further reduce your risk. Lastly, stay physically active. By taking these steps to lower the possibility of a stroke, you will also lower your risk of heart disease and cancer.
Reprinted with permission from the American Institute for Cancer Research
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