Harlem Word: Maudene Nelson talks about important things that everyone should know in order to eat healthier

Maudene Nelson, RD, CDE got interested in nutrition in high school. She thought it would be exciting to combine her two interests:  science and working with people directly. Now, as part of her role at the Columbia University Institute of Human Nutrition, she's starting to do community education­-helping organizations include nutrition lessons into their activities. She is also a diabetes educator at the Naomi Berrie Diabetes Center [1]. Here, she tells us some of the major nutrition lessons she wants to share with the community.

Q: What do you do?

A: At the Institute of Human Nutrition I am developing Community Outreach and I also teach nutrition and foods to graduate students.

Q: What's your goal when you're doing community education? What kinds of messages do you want people to know?

A: One message that might fit the most today is just to eat simply. "Simply" means choosing a whole food that is in a form that is as close to its original form as you can.  For example, corn on the cob or corn kernels look like corn.  But, corn chips or "corn dogs" are a far cry from corn: Choose simple produce (fruits and vegetables), simple grain foods like breads and pastas, and simple protein foods whether those are tofu, cheese and beans or other animal sources like fish, chicken, beef, lamb and veal.

"Simple" also means minimally processed.  Try to minimize foods that are already cooked and highly seasoned and promoted in colorful, busy, disposable packaging.  Those are usually clues that the food is highly processed.  But, eating simply shouldn't be dull or repetitive.  Enjoy your favorites and try for a colorful plate.

Other things to keep in mind are:

• Your diet should have more things that have ‘roots' than had ‘feet.' The more plant foods (anything that came off of a vine or a tree or a bush) and less animal foods (anything that had fins, fur, or feathers) the better.
• If you can start buying organic foods [2], you should. If you can buy foods that are mostly locally grown [3]-then you should. By doing this, you're supporting your local economy.
• The less salt in your food, the better. It doesn't necessarily mean you have to have salt-free foods, but it's also important not to go crazy and use large amounts of salt.
• At least 2/3 or more of your plate should be plant foods, and 1/3 or less of your plate should be animal foods. Plant foods [4] include beans, rice, corn, sweet potatoes, fruits and vegetables. Animal foods are meats.
• Everybody loves treats. Try to have your treats made from whole foods (especially fruits and yogurt).

Q: What are some tips on how to not eat too much?

A: Again, just keep it simple.  Whole foods are more filling.  Oatmeal is a great whole food that fills and satisfies for hours with far fewer calories [5] than a fast food sandwich breakfast.  There are many different ways can you make oatmeal healthy and more interesting.  You can add raisins or other dried fruit, cinnamon or any other spices, brown sugar or molasses.  You can have oatmeal hot or cold.  Try cold oatmeal cut in cubes and rolled in cocoa powder or coconut, or crushed nuts. It's simple, delicious, and healthful!

Often we eat too much because we are served too much. This is called "portion distortion" and it affects all of us. Here are some tips:

• After you finish your meal, try to wait 20 minutes before getting seconds.
• Eat on a PLATE instead of from a bag or other wrapper. Let your eyes feast on everything.
• Use a smaller plate, 8 or 9 inches in diameter and have water as your beverage.

If you are interested in working with Maudene Nelson and bringing nutrition into your community, please e-mail her at mln2@columbia.edu.

Harlem Word is a series of interviews with community health experts written by HHPC and reviewed by our Health Advisory Board.