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jJnrtlanb (Obstruer
For Your Health
by
D r . R k haki > N. W aldman
It’s no surprise that the A m eri
can diet needs work. Our portion
sizes are out of control, our calo
rie intake is too high— and it
shows. More than 64 percent of
adult women in the U.S. are over
weight or obese. But despite eat
ing more, we are getting less nu
trition.
Many women are deficient in
nutrients such as iron, potassium,
and dietary fiber. This is under
March 16, 2011
Ditch the junk and whip your diet into shape
r
standable when you consider that
the typical Am erican gets roughly
35 percent of her daily calories
from added sugars and solid fats
(such as butter and shortening).
The top five sources of calo
ries for the average adult (in or
der) are grain-based desserts such
as c ak e s and c o o k ie s; y e a st
breads; chicken and mixed chicken
dishes; soda and energy/sports
drinks; and alcoholic beverages.
T hese and o th er lo w -n u trien t
foods are loaded with excess calo
ries, sugar, solid fats, and sodium.
Overconsum ption o f these types
o f food contribute to some o f the
main causes o f death and chronic
illness in the US, including heart
disease, diabetes, and high blood
pressure.
To help get us back on track,
the U.S. Departm ent o f A gricul
ture ju st released revised dietary
guidelines. They offer specific
advice on how to eat a healthier
diet and maintain a healthy weight
Readers
to reduce the risk o f chronic d is
e a s e an d p ro m o te o v e ra ll
wellbeing.
The recom m endations include:
Balance the calories you eat with
the calories you burn. Depending
on age and individual activity lev
els, women should eat between
1,600-2,400 calories each day. For
example, a 35-year-old woman who
gets 30-60 minutes of daily exercise
should eat roughly 2,000 calorie a
day. Women who move less should
eat less.
Reduce salt intake. A ccording
to the G uidelines, no one should
consum e more than one teaspoon
(2300 milligrams) of salt each day.
A frican A m erican s, c h ild re n ,
people age 51 and older, and those
with high blood pressure, diabe
tes, or chronic kidney disease
should consum e 1,500 mgs or less
each day.
Replace solid fats with oils such
as canola and olive.
Eat more vegetables, fruits, fat-
free and low-fat dairy products,
and whole grains.
Cut back on added sugars and
refined grains.
Drink more w ater and avoid
beverages sw eetened with added
sugars.
Increase seafood servings in
your diet by choosing it instead
o f some meat or poultry servings.
Sticking to these guidelines may
be challenging at first, but once
you become used to eating fresh,
tasty, and healthy foods, it will
start to becom e second nature.
Give it a try— your body will thank
you now and in the future!
Dr. Richard N. Waldman is
president o f the American Con
gress o f Obstetricians and Gyne
cologists.
of all ages
8th grader leads
team to playoffs
Saadiq Calhoun, an 8th grader at
City Christian School, has had an
outstanding basketball season, help
ing lead his junior high team to the
playoffs for the second year.
As a seventh grader, Saadiq
helped lead the Lions to the Metro
Christian Junior High League Cham
pionship game. This year, Saadiq
averaged a league high 34 points
per game while leading the Lions to
the semi-finals of the league play
offs. Saadiq also holds a league
record for scoring 42 points in a
Saadiq Calhoun
regular season game.
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S ports B riefs
by C liff
P fenning
T he P ortland O bserver
at W y o m in g on W ed n e sd ay ,
March 16 at 6 p.m.
Timbers Begin Season
Hall of Fame Nominating
After a decade as a minor league The Oregon Sports Hall of Fame is
team, the Portland Timbers begin accepting nom inations through
their inaugural season in Major March 31 for its annual induction
League Soccer Saturday against the class. Candidates are considered on
Colorado Rapids in Denver. The the basis of their accomplishments
Timbers play their first game in Port and character. Last year, former Trail
land on March 29 at Merlo Field on Blazer Terry Porter headlined the
the campus of the University of eight-member induction class.
Portland.
Soccer Club Name Change
PSU Women Earn Berth
The Alameda Soccer Club, which
Portland State fell one game short practices on fields in northeast Port
o f its second trip to the NCAA land, recently changed its name to
w om en’s basketball tournam ent, Northeast United Soccer Club. The
but the Vikings earned a spot in new name is meant to reflect the
the W om en’s N ational In v ita club’s expansion from the Alameda
tional Tournam ent. PSU will play neighborhood.