How to practice healthy eating habits without sacrificing taste By Liz Bennett Staff Reporter 23 THE SPOKE SPORTS FRIDAY, FEBRUARY 13, 2009 can lead to severe fatigue, irritability and dizziness. Anemia is especially prevalent among teenage girls but it can occur in anyone, so be sure to check up on your iron intake. Lean red meat, cream of wheat, lentils, clams, oysters, most beans and soy products like tofu are good sources of dietary iron. Don’t have time for a sit-down dinner? Grab a bag When you are carrying the stress of sports practice, a towering mound of homework, a list of club meetings you forgot to go to and hours of play rehearsal, you don’t want the extra weight of the food pyramid on your back. But the reality is that you need some nutrients to get through your busy schedule, and incorporating a healthy diet into your life isn’t as hard as it sounds. Fiber is one nutrient you don’t want to skip, no matter how hectic your day becomes. Iron is a dietary component that you can’t afford to skip. “Iron plays a role in blood production in the body, and in energy levels. Iron is also important to prevent anemia,” said Melanie Katrinak, a dietician at the Children’s Hospital of Philadelphia. Anemia, a condition in which red blood cell production decreases, results in the body’s inability to transport sufficient amounts of oxygen to muscle. This condition of dried fruit—like apricots or raisins—or put spinach leaves on your sandwich. Calcium and Vitamin D are two other nutrients you don’t want to miss out on. “Calcium and Vitamin D are essential for proper bone health and overall growth. Calcium and Vitamin D help prevent osteoporosis, and we have learned more recently Vitamin D likely plays a very important role in preventing many chronic diseases,” Katrinak said. Some studies show that adequate Vitamin D levels can decrease the risk of breast cancer, colon cancer and multiple sclerosis. Vitamin D also helps the body absorb Calcium, suggesting that perhaps these nutrients should be consumed together for maximum benefit. Though Vitamin D occurs naturally only in limited amounts, many brands of breakfast cereal and dairy milk are Vitamin D-fortified, ensuring you get proper intake of this essential nutrient. You can also get your Calcium from dairy milk, as well as from yogurt, cheese, and soy milk. If you choose dairy as your Calcium source, Katrinak recommends sticking with the nonfat variety. So if you have a healthful and diverse diet, do you still need your Flinstone’s multivitamin supplement? “If teens do actually eat a good variety of the foods from all of the food groups, they will likely not need a vitamin. If a teen has a restrictive diet and really does not like or eat certain food groups, they would likely benefit from multivitamin. Personally, I think a multivitamin is relatively benign even if you do have a good diet. I would be leery of additional vitamin supplementation, and consult a professional dietician if you have specific issues or concerns,” Katrinak said. Keeping your diet nutritious is not as tough as you might think. Katrinak advises a laid-back approach to a healthy lifestyle, and one that won’t cause you extra stress at the lunch line. a “Go with your gut. Stop and think about what you eat; you probably know more than you think about making the right choices. Don’t be afraid to re-try foods you’ve convinced yourself you hate or dislike because your taste buds change as you get older, and healthy food really can be delicious.” Liz Bennett can be reached at [email protected]. Pete Zonino/The SPOKE

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of dried fruit—like apricots or raisins—or put spinach leaves on your sandwich. C a l c i u m a n d V i t a m i n D are two other nutrients you don’t want to miss out on. “ C a l c i u m and Vitamin D are essential for proper bone h e a l t h a n d overall growth. Calcium and V i t a m i n D help prevent osteoporosis,

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Page 1: How to practice healthy eating habits without

How to practice healthy eating habits without sacrificing tasteBy Liz BennettStaff Reporter

23THE SPOKESPORTSFRIDAY, FEBRUARY 13, 2009

can lead to severe fatigue, irritability and dizziness. Anemia is especially prevalent among teenage girls but it can occur in anyone, so be sure to check up on your iron intake. Lean red meat, cream of wheat, lentils, clams, oysters, most beans and soy products like tofu are good sources of dietary iron. Don’t have time for a sit-down dinner? Grab a bag

When you are carrying the stress of sports practice, a towering mound of homework, a list of club meetings you forgot to go to and hours of play rehearsal, you don’t want the extra weight of the food pyramid on your back. But the reality is that you need some nutrients to get through your busy schedule, and incorporating a healthy diet into your life isn’t as hard as it sounds.

Fiber is one nutrient you don’t want to skip, no matter how hectic your day becomes.

Iron is a dietary component that you can’t afford to skip.

“Iron plays a role in blood production in the body, and in energy levels. Iron is also important to prevent anemia,” said Melanie Katrinak, a dietician at the Children’s Hospital of Philadelphia.

Anemia, a condition in which red blood cell production decreases, results in the body’s inability to transport sufficient amounts of oxygen to muscle. This condition

of dried fruit—like apricots or raisins—or put spinach leaves on your sandwich.

C a l c i u m a n d Vi t a m i n D are two other nutrients you don’t want to miss out on.

“ C a l c i u m and Vitamin D are essential for proper bone h e a l t h a n d overall growth. Calcium and Vi t a m i n D help prevent osteoporosis,

and we have learned more recently Vitamin D likely plays a very important role in preventing many chronic diseases,” Katrinak said.

Some studies show that adequate Vitamin D levels can decrease the risk of breast cancer, colon cancer and multiple sclerosis. Vitamin D also helps the body absorb Calcium,

suggesting that perhaps these nutrients should be consumed together for maximum benefit. Though Vitamin D occurs naturally only in limited amounts, many brands of breakfast cereal and dairy milk are Vitamin D-fortified, ensuring you get proper intake of this essential nutrient. You can also get your Calcium

from dairy milk, as well as from yogurt, cheese, and soy milk. If you choose dairy as your Calcium source, Katrinak recommends

sticking with the nonfat variety.

So if you have a healthful and diverse diet, do you still need your Flinstone’s m u l t i v i t a m i n supplement?

“If teens do actually eat a good variety of the foods from all of the food groups, they will

likely not need a vitamin. If a teen has a restrictive diet and really does not like or eat certain food groups, they would likely benefit from multivitamin. Personally, I think a multivitamin is relatively benign even if you do have a good diet. I would be leery of additional vitamin supplementation, and consult a professional dietician if you have specific issues or concerns,” Katrinak said.

Keeping your diet nutritious is not as tough as you might think. Katrinak advises a laid-back approach to a healthy lifestyle, and one that won’t cause you extra stress at the lunch line. a

“Go with your gut. Stop and think about what you eat; you probably know more than you think about making the right choices. Don’t be afraid to re-try foods you’ve convinced yourself you hate or dislike because your taste buds change as you get older, and healthy food really can be delicious.”

Liz Bennett can be reached at [email protected].

Pete Zonino/The SPOKE