HERMAN: Plenty of help to assure we eat properly

When we were young, we ate what Mother offered; if it was good, we asked for more. We did not know hunger or eating disorders. My brother and I were chubby. Today the quality and content of food is a vital issue, especially for us, the elder generation. Obesity is rife, and hunger is a worldwide problem.

I discussed eating disorders with two concerned women. Jennifer Lombardi is the director of admissions for the Summit Eating Disorder and Outreach Program in the Sacramento area, a licensed therapist who believes that eating problems in later years frequently reflect earlier issues. 

Sharon Johnson of Carlsbad represents "Reliv," a nutritional food science company, founded on the belief that the answer to most health issues is inadequate nutrition. Sharon is a woman of 70, impressive, energetic, vital, and enthusiastic. Until age 50, she was a stay-at-home mom. While raising her boys, she had a variety of volunteer jobs. When her sons had grown, she was left to enjoy dinner alone most nights; her husband traveled. This prompted her interest in nutrition.

Both women represent for-profit businesses whose missions are better health, an end to eating disorders, and supporting good nutrition. "Eat properly" is a refrain we hear repeatedly. Eating alone is indeed a serious impediment for many of us. So is skipping meals. Recently, a 60-year-old friend told me that she eats one meal a day, with only coffee in between. 

Jennifer explained that many elders bring the leftovers of their teen problems: binge eating, anorexia and bulimia. Other contributing factors include anxiety, depression, trauma and family concerns. Each is intensified by loneliness and skipping meals. 

Jennifer reaches out to people with these problems and works with those who need to learn new eating habits. Sharon points out that 7 out of 10 Americans are overweight or obese. Poor nutrition and unhealthy lifestyles can cause diabetes, even death. We need more information and understanding.

Dietary guidelines from the U.S. Department of Agriculture and Health & Human Services have sensible, relevant eating tips. Here is the list:

1) Enjoy your food; eat less. 2) Avoid eating oversized portions. 3) Make half your plate fruits and vegetables. 4) Switch to fat-free, low-fat or 1 percent milk. 5) Compare the sodium in foods like canned soup, bread, frozen meals; choose the lower numbers. 6) Drink water instead of sugary sodas and "ades."

Suggestions abound to encourage eating a variety of colors and types of veggies and fruits. An attractive plate is inviting, and provides the mix our bodies require. Whole grains are essential to proper nutrition. But saturated and trans fats such as animal fats, shortening and some margarine should be limited or eliminated.

Most of us understand the need for fruits, veggies, grains, protein, milk and its companions, yogurt, cottage cheese, other cheeses.

The other plan that the USDA recommends is the DASH Diet. It specifically helps lower blood pressure. Find its details on the Internet.

How much on our plate is enough, how much is too much? Let's look at a few specifics: a medium banana, 1 cup flaked cereal, 2 1/2 cups cooked spinach, 1 tablespoon of peanut butter and 1 cup of 1 percent milk. Did you know that the peanut butter has the same amount of calories as the milk? Milk gives us more calcium than a banana, peanut butter has more protein than cereal, and a banana makes us feel fuller than a tablespoon of peanut butter!

If you are counting calories, Internet research will tell how many we need according to our age and activities. Remember, even inactive folks use energy: The body continues to work while we sit still!

Portion sizes are interesting. For example, 1/2 cup of cut-up fruit is equal to a medium-size whole piece of fruit or 1/4 cup dried fruit. One ounce of meat, fish or poultry is equal to one egg, 1/4 cup beans or 1 tablespoon of peanut butter. One cup of cottage cheese is the same as 1/2 cup of milk. Finally, stay away from empty calories, and remember to exercise.

Wendy Shigenaga, Aging and Independence Services' consultant, is a registered nutritionist and suggests it's worth checking into nutrition classes given periodically by local hospitals. The Carlsbad Senior Center, for example, has a consulting nutritionist on staff.

Knowledge, understanding and exercise will help negotiate our way to better eating and improved health ---- even if Mother was a good cook.  

Agnes Herman is a freelance columnist. Contact her at 760-744-6878; email to aggherman@sbcglobal.net.