by LuAnne Steininger with Rori Lee
It seems that each season brings a new diet or another “expert” telling us what, how and when we should eat. Remember the low-carb rage of the late 1990’s that had Americans everywhere passing on the rolls for another round of bacon? How about the grapefruit diet? Or the cabbage diet? Most of these diets faded away as those who tried them realized that, yes, there may have been short term success, however, in the long run, none of these diets give your body what it needs for a lifetime of function and health. Plus, who wants to eat cabbage all day, today, next week or next year? What will never go out of style is choosing foods that give your body the fuel it needs to get you through the day. Thus, in this issue we will discuss “Eating for Energy”.
Our bodies metabolize or convert the food we eat into the fuel we need to run marathons, chase grandchildren or 
simply go to the grocery store. The fuel our bodies require come from three sources: proteins, carbohydrates and fats.
Protein is found in products that come from animals, including meat, eggs and dairy products, as well as some plant sources such as soy, legumes, whole wheat, nuts and seeds. Protein is responsible for building new muscle. Proteins also comprise part of our red blood cells and aid our immune system in fighting off infection.
Low-carbohydrate diets had Americans everywhere terrified of carbohydrates. The problem with this and similar diets is that carbohydrates are the largest source of fuel for the body. Professionals recommend that most of the calories we eat come from carbohydrates. It is important to note that as important as carbohydrates are, not all are created equal. The carbohydrates that come from whole grains, un-refined rice and pasta, legumes and roots vegetables are much preferred to over-processed breads, rice and pasta.
These products have been refined and stripped of many of their vitamins, minerals and fiber.
Fats have a negative connotation because of their association with obesity. Americans are becoming obese at alarming rates. As disturbing as this may be, fat is absolutely essential for fuel and function. Fat is needed to build, strengthen and repair body tissues as well as to protect internal organs.
Unsaturated fat has been deemed “good fat”. Unsaturated fats come from plants and are found in nuts, olives, avocados and plant derived oils (canola, olive). Omega-3 fatty acid
is another form of good fat and can be found in certain fish (salmon, herring). Unsaturated fat can reduce the risk of heart disease and lower blood cholesterol levels.
In contrast, “bad fats”, or saturated fat, can increase the risk of heart disease and elevate cholesterol. Saturated fat is found in animal products (meat and dairy). It is not necessary to eliminate saturated fat from your diet, but nutritionists recommend limiting its intake by making lowerfat choices.
Also included in the “bad” category are trans fats, which have received a lot of attention recently because they are found in many processed snack and convenience foods and are not easily metabolized by our bodies. Trans fat can increase the risk of coronary heart disease.
Not sure what kind of fat you are dealing with? Saturated fats are solid at room temperature and unsaturated fats are liquid at room temperature. Food labels are required to list the fat contents of packaged food. The label will tell you the amount of fat and what kind of fat each food contains. Look for these key words in the nutrition facts and ingredient list: hydrogenated or partially hydrogenated, monounsaturated, polyunsaturated or trans fat. These are all used to identify trans fats on food labels. Food labels will list the amount of carbohydrates and proteins as well.
Eating for a lifetime of energy isn’t going to come from a gimmicky diet or denying yourself foods you love. Making small changes and wiser choices can ensure that not only will you have the energy to carry out daily activities, but you will enjoy meal times and never feel deprived.
Here is some food for thought to get you started on the road to getting the fuel needed to energize your day:
Use unsaturated cook ing oils in place of butter or lard • Choose lean meats, fish and poultry • Select low fat dairy products, pick whole grain breads, pastas and rice • Use spices and a variety of vegetables or fruits to add flavor to your favorite recipes.
Enjoy your foods and your increased energy!
LuAnne Steininger, B.S., is the Wellness Coordinator at the Sanford Center for Aging, University of Nevada, Reno. She has worked in the aging field since 1988. Rori Lee, B.S. is a graduate student at the University of Nevada, Reno and a graduate assistant at the Sanford Center for Aging. She has been studying and working in the aging field since 2004.