There are a few undeniable facts in life. One of those facts is that we are all subject to age in a predetermined way according to the genes we inherited from our ancestors. Yet, we are not helpless. We do control our environment, which triggers gene activity. For example, if your mom lost all her teeth by age 30, you do not have to follow her path. You can prevent tooth decay by using proper dental care.

In the same way, our genes instruct our cells to use nutrients in our foods either efficiently or inefficiently. Although you may not be a muscle-bound male or a wafer-thin female, you can make the most of your genetic potential by making wise lifestyle choices, just like caring for your teeth. What other wise lifestyle choices are there? Choosing to eat right and being active can have a major impact on your health and optimize your potential.

Eating right with

nutrient-dense foods.

We are still learning about just what it means to eat right. Good nutrition can be defined differently for each person. Overall, each of us should try to get the most nutrients possible from foods but to eat only the amount of foods our own body needs. It is important to make every food choice a good one that will give us the most energy, vitamins, and minerals and the most satisfaction from hunger possible, without overloading us.

As we age, our bodies stop growing and our ability to build new body tissue decreases. We do not need as many calories to be healthy, but we still need just as much or more of the same nutrients including protein, carbohydrates, fats, vitamins, and minerals to maintain our life functions. That is why we need nutrients-dense foods, foods that are best for keeping us healthy because they supply good amounts of nutrients compared to their calorie counts.

You can find nutrient-dense foods by shopping around the edges of the supermarket in the breads and cereals, produce, dairy and meat, poultry, and fish sections. Rather than indulging in convenient pleasures, if you eat one food from each of these edge sections of the supermarket at every meal, you will be on your way to eating well.

Calories in should equal calories out.

Beyond choosing the right foods, we also need to eat the right amount of foods. A calorie is a measure of the energy that food supplies. If you eat calories and do not use the energy from those calories in your activities, your body stores the energy as fat for later use. This was an immense help to us when our food supply was limited and our physical demands were great. Now that we can find food easily, we do not need to store energy. Instead, we need to eat just the right amount of calories to supply enough energy for our activities, without excess calories that can turn to fat.

It is a simple matter of balance. If the calories you take in through your food go out through your activities, you will maintain your current weight. If you consistently eat more calories than you use up, you will pile on the pounds. To lose weight, you need to regularly eat fewer calories than your activities require. You can estimate whether or not you are eating the right amount of calories by looking in the mirror or stepping on a scale.

Are you destined to grow old like your parents? The answer depends on how well you choose from among the available options. If you eat only to get immediate satisfaction regardless of your body’s nutrient needs, then you should not expect to age much differently than your parents. However, if you supply your body with the carbohydrate, protein, fat, vitamins, and minerals you need and have an active lifestyle, then you can expect to be the best you can be.

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If you would like more information on “Calories In, Calories Out” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus – University of Minnesota at waldn001@umn.edu. Be sure to watch for more Family Living Focus™ information in next week’s paper.