FOR YOUR HEALTH: Top 5 things you can do for your family’s eye health

From learning in the classroom to playing in the schoolyard and at home, vision is vital to how kids grow and develop – so vital in fact, that up to 80 percent of early learning is visual. Whether you’re two or 102, vision plays a key part in quality of life.

Dr. Boateng Wiafe, technical advisor and author of The healthy eyes activity book: A health teaching book for primary schools, says there are five things everyone should do to take care of their eye health.

1. Book that annual eye exam – In Canada, some provinces offer free eye exams to children and seniors as part of provincial health care. Just like regular visits to the dentist, annual eye exams should be part of your family’s self-care routine.

2. Know the signs – Identifying a vision problem early is a critical first step. If you or a family member squints, tilts their head, closes or covers one eye, has difficulty concentrating or needs to sit close to the TV, these are all signs that a vision problem could be at play.

3. Limit screen time – A 2021 study found that extended screen time is associated with a 30 per cent higher risk of myopia (nearsightedness) and therefore needing prescription eyeglasses. When combined with excessive computer use, the risk more than doubles, reaching approximately 80 per cent.

What’s a person to do? Remember the 20-20-20 rule – every 20 minutes, look at an object approximately 20 feet (six metres) away, for 20 seconds. Pro tip: it works for both kids and adults!

4. Get outside – Getting outside to walk, play or move is a great way to take a break from screens – not to mention get some fresh air and vitamin D. According to the Canadian Association of Optometrists, increased time outdoors protects people from the onset of myopia, or nearsightedness.

5. Protect your eyes – Besides making you très cool, the right pair of sunglasses protects eyes from ultraviolet rays from the sun. Also remember to stay safe and avoid eye injuries by using protective eye gear when you’re doing household chores and ensuring your kids have the right eye protection for sports.

For adults, vision loss and lack of adequate eye health care can impact a person’s ability to work, care for their family and build social connections.

Learn more about what you can do to help make eye health services accessible for all.

REVIEW POTPOURRI – Soprano: Anna Maria Alberghetti; Poet: Sylvester Pollet

Peter Catesby Peter Cates

Anna Maria Alberghetti

Anna Maria Alberghetti

Still living at 87, Italian soprano Anna Maria Alberghetti gave her first concert as a child prodigy singer at the age of six years old with an orchestra of 100 musicians on the Greek island of Rhodes, achieved fame in the 1960 Broadway musical Carnival and appeared on the Ed Sullivan Show more than 50 times.

Her 1960 album, Songs by Anna Maria Alberghetti (Mercury Wing MGW 12135), contains a mix of opera, operetta, Broadway musical and Great American Songbook selections. Her voice is quite lovely in its technique but her singing tends to be a bit syrupy. However, there are two songs that stand out – It’s a Most Unusual Day (its phrase “a feeling of spring in the air ” might have resonated with citizens of the Pine Tree State during the recent mid-winter thaw of five days) and the especially wistful Darling, Come Back to Me.

Miss Alberghetti came from a very musically talented family. Two brothers were conductors, one of them leading the orchestra on this record, one sister a pianist and the other also a soprano while their father was a tenor who switched to baritone.

Sylvester Pollet

Sylvester Pollet

Sylvester Pollet (1939-2007) wrote in the Maine Speaks anthology of growing up in Woodstock, New York, and keeping notes on every bird he encountered at the birdfeeder.

His Poem for Saint Francis celebrates one such winged creature:

“At 10 below
thinking to help the birds survive
we increase the dole of seeds-
look out to see a fat jay
pinned by a hawk.

“In this cold even death moves slowly
there is time for much crying
and flapping of wings
but the hawk holds
and things calm down again.

“The woods are silent:
two movements only-
the hawk’s beak to the jay’s breast,
and the bits of fluff
blown over snow crust.

“We have helped a hawk survive.”

Pollet wrote elsewhere that the hawk depicted here was female and sharp-shinned.

Melodiya

The Russian record label Melodiya released a pile of LPs some 40 years ago featuring historic recordings of pianists.

One title, Composers Play, has Alexander Scriabin (1872-1915), Sergei Rachmaninoff (1873-1943), Nikolai Medtner (1880-1951), Bela Bartok (1881-1945), Karol Szymanowski (1882-1937), and Serge Prokofiev (1891-1953) spotlights each of the six gentlemen performing their own compositions, and with exceptional musicianship. Pieces include Bartok’s Evening in Transylvania, Prokofiev’s Tales of the Old Grandmother and a Rachmaninoff Polka.

THE BEST VIEW: What do I miss?

by Norma Best Boucher

I locked up my car and walked to the sidewalk leading to the thrift shop. When I looked up, the child’s eyes met mine. We both smiled.

“What a beautiful baby,” I told the young mother.

Inches away from them, looking straight at the face of the roughly six- month-old child, I said, “I should say what a handsome little boy.”

The boy smiled again and reached out his arms to me.

Surprised but pleased, I asked, “Do you mind if I hold your baby?”

“No, go right ahead,” she answered reaching towards me so that I could take the child into my arms.

I held on tightly, and he held tightly onto me. He put his little arms around my neck and hugged me with his soft cheek against mine.

After a sweet hug he adjusted his body on my hip so that he was again looking at me and smiling.

“I haven’t held a baby in 30 years,” I told her. “Thank you for sharing your baby with me.”

“You’re welcome,” she answered. “He really likes you.”

Warm from the hug and still smiling, I said, “I’m glad… because I really like him.”

* * * * * *

“What do you miss?” the young man asks the old woman.

Ah, now, let me think.

I miss not the washing of the second floor windows but the climbing of the ladder.

I miss not the city of my youth but the bicycling through the beautiful streets.

I miss not the birthdays and the holidays but the people who were there and are here no more.

I miss not the daily visits but the cat Olivia and the dog Scooter, whom I loved and who loved me.

I miss not the ice and the snow but the ice skating, the sledding, and the after sitting by the warm stove sipping my mother’s hot chocolate.

I miss not the dream house of a young mother but the toddler son running through the home laughing and playing.

“So, you do miss?” asks the young man of the old woman.

“Oh, yes,” answers the old woman.

“I miss.”

SCORES & OUTDOORS: Robins migrate south for the winter: fact or fiction?

American robin

Roland D. Halleeby Roland D. Hallee

Just the other day a friend told me she thought robins went south for the winter. That is the common thought.

The American robin, Turdus migratorius, is a migratory songbird. While robins occasionally overwinter in the northern United States and southern Canada, most migrate to Florida and the Gulf Coast to central Mexico. Most will depart south by the beginning of September and begin their northern migration in February and March, which gives the illusion that they don’t migrate during a regular winter, when snow covers the ground during those times.

Despite being depicted in the film Mary Poppins, in London, this species is actually a rare occasion to western Europe.

Robins breed in woodland and more open farmland and urban areas. It becomes less common as a breeder in the southernmost part of the deep south of the United States.

The sexes are similar but the female tends to be duller than the male, with a brown tint to the head, brown upperparts and less bright underparts. However, some birds cannot be safely sexed on plumage alone.

Robins are active mostly during the day. During the winter, they flock in large groups at night to roost in trees in swamps or dense vegetation. The flock breaks up during the day when the birds feed on fruits and berries in smaller groups. However, during the summer, the American robin defends a breeding territory and is less social.

The adult robin, however, must stay alert. It is preyed upon by hawks, cats, and larger snakes. Brown-headed cowbirds lay eggs in robin nests but robins usually reject the cowbird eggs. Juvenile robins and eggs are preyed upon by squirrels, snakes and some birds such as blue jays, common grackles, crows and ravens.

The robin is the state bird of Connecticut, Michigan and Wisconsin. It ranks behind only the red-winged blackbird as the most abundant bird species in North America, just ahead of the European starling.

American robins have an extensive range, estimated at 6.2 million square miles. The International Union for Conservation of Nature (IUCN) lists the bird as “least concern” when evaluating its position as a threatened species. At one point, the robins were hunted for their meat, but it is now protected throughout its range in the United States by the Migratory Bird Act.

The species was first described in 1766 by Carl Linnaeus in the 12th edition of his Systema Naturae. The term robin has been recorded since 1703.

Despite its wonderful song, the American robin is known to carry West Nile virus. While crows and jays are often the first noticed deaths in an area with West Nile virus, the American robin is suspected to be a key host, and holds a larger responsibility for the transmission of the virus to humans. This is because, while crows and blue jays die quickly from the virus, robins survive the virus longer, thus spreading it to more mosquitoes, which then transmit the virus to humans.

Robins eat primarily (approximately 60 percent) on wild and cultivated fruits and berries, and (approximately 40 percent) on invertebrates, such as earthworms, beetle grubs, caterpillars and grasshoppers. That ability to switch to berries allows them to winter much farther north than most other North American thrushes, of which it is a member of that family.

Legends about robins:

What does it mean to see a robin? Symbolic characteristics and traits of a robin: The robin in the spirit world is known as the divine bird. The Robin is a symbol of good luck and the fact that spring is impending. To see a robin flying can indicate a symbol of renewal, passion and new beginnings. Alternatively, it could represent patience and wisdom.
Robins entering a house have always been thought of as a sign of forthcoming death, while robins are long associated with religious buildings which, if nothing else, helps to cement its image as the most churchgoing of our birds.
Robins in Winter. Robins can withstand very cold temperatures. In most places you can see robins in the wintertime. You’ll see them wandering around and yet it’s not considered migration because basically they’re moving in a nomadic way, following the food.
Bird Continually Hitting Window. It’s a common myth that a bird pecking at your window on three successive days means a death will occur inside that house. This is a problem that is most common in spring as male birds are establishing and defending territories. The male sees his reflection in the window and thinks it is a rival trying to usurp his territory. He flies at the window to try and make the rival leave.

The answer to the question as to whether they go south for the winter or not, is that it does migrate, but some don’t travel as far as others, and some will stay behind, probably depending on the severity of the winter. Their return in February and March also contributes to the belief that they don’t migrate.

Roland’s trivia question of the week:

Who was the last non-quarterback to be named Super Bowl MVP?

Answer
The last non-quarterback to be named Super Bowl Most Valuable Player was Los Angeles Rams wide receiver Cooper Kupp, in Super Bowl LVI, for the 2021 season. The Los Angeles Rams defeated the Cincinnati Bengals, 23–20.

FOR YOUR HEALTH: Tips for Staying Healthy

Senior Couple in the Gym

A healthy lifestyle can help you thrive throughout your life. Making healthy choices isn’t always easy, however. It can be hard to find the time and energy to exercise regularly or prepare healthy meals. However, your efforts will pay off in many ways, and for the rest of your life.

Steps you can take:

Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.

Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains. Choose a diet that’s low in saturated fat and cholesterol, and moderate in sugar, salt and total fat.

Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon monoxide detectors in the home, and using street smarts when walking alone. If you own a gun, recognize the dangers of having a gun in your home. Use safety precautions at all times.

Don’t smoke, or quit if you do. Ask your health care provider for help. UCSF’s Tobacco Education Center offers smoking cessation and relapse prevention classes as well as doctor consultations for smokers trying to quit.

Drink in moderation if you drink alcohol. Never drink before or while driving, or when pregnant.

Ask someone you trust for help if you think you might be addicted to drugs or alcohol.

Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking and before going to bed. Use dental floss daily.

Stay out of the sun, especially between 10 a.m. and 3 p.m., when the sun’s harmful rays are strongest. You are not protected if it is cloudy or if you are in the water – harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block 99 to 100 percent of the sun’s rays.

Maintaining a Healthy Outlook

Women today have busy, demanding lives. You may feel pulled in different directions and experience stress from dealing with work, family and other matters, leaving little time for yourself.

Steps you can take:

Stay in touch with family and friends.

Be involved in your community.

Maintain a positive attitude and do things that make you happy.

Keep your curiosity alive. Lifelong learning is beneficial to your health.

Healthy intimacy takes all forms but is always free of coercion.

Learn to recognize and manage stress in your life. Signs of stress include trouble sleeping, frequent headaches and stomach problems; being angry a lot; and turning to food, drugs and alcohol to relieve stress.

Good ways to deal with stress include regular exercise, healthy eating habits and relaxation exercises, such as deep breathing or meditation. Talking to trusted family members and friends can help a lot. Some women find that interacting with their faith community is helpful in times of stress.

Get enough sleep and rest. Adults need around eight hours of sleep a night.

Talk to your health care provider if you feel depressed for more than a few days; depression is a treatable illness. Signs of depression include feeling empty and sad, crying a lot, loss of interest in life, and thoughts of death or suicide. If you or someone you know has thoughts of suicide, get help right away. Call 911, a local crisis center or (800) SUICIDE.

UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

REVIEW POTPOURRI: Bill Clinton

Peter Catesby Peter Cates

Bill Clinton

President William J. Clinton

An acquaintance from my years living in Houston, Texas, attended the University of Arkansas at Fayetteville and he told of meeting then-Governor Bill Clinton twice during a two-year period and shared a couple of observations.

First, the encounters didn’t last much more than five minutes and this individual was one of thousands Clinton would have met during his years of leadership. Yet during the repeat visit, the former Governor/President remembered his name and had phenomenal eye contact and listening skills.

Bill Clinton had more than the usual number of admirers and detractors. Historian David McCullough considered Clinton one incredibly brilliant thinker while another historian, Christopher Hichens, labeled him a habitual liar.

As with every other former president and just about everyone else, William Jefferson Clinton was and is a complicated individual.

Quotables

A quote from Oscar Wilde: “In matters of grave importance, style, not sincerity, is the vital thing.”

Author/notorious wit Dorothy Parker penned the following lines:

“By the time you’re his,
Shivering and sighing,
And he vows his passion is
Infinite, undying-
Lady make a note of this:
One of you is lying.”

So as not to end on a totally cynical note, I once read that the mother of novelist W. Somerset Maugham was one of the most beautiful women in London society while his father was very homely. When his mother was asked by her social friends why she ever married him, let alone stayed married to him, she replied, “Because he’s never said an unkind word to me!”

The Little Church Around the Corner

A 1940s Columbia Records 78 set, The Little Church Around The Corner (Columbia C-169, four 10 inchdiscs), contains eight sides of religious music ranging from Bach, Mendelssohn and Bizet to such hymns as All Hail the Power of Jesus’s Name and Now the Day is Over. The selections are performed by this New York City Church’s Choir, soloists and organist Franklin Coates.

The Here Comes the Bride Chorus from Wagner’s Lohengrin is given the most beautiful performance I have ever heard, the voices and organ blending exquisitely in presenting music that has been so insufferably corny on most every other recording.

Since its founding in 1848, the Church has been a sanctuary for African-Americans and so many others among the poor and oppressed where, within its walls, rich and poor worshipped and fellowshipped on an equal basis. In 1850, the Church moved from East 24th to its present location at East 29th and the building has been enlarged considerably since then. Its official name is the Church of the Transfiguration but it has generated more affection and financial support from the thousands who have visited there.

Wilhelm Furtwangler

Wilhelm Furtwangler

A ten LP set, Deutsche Grammophon 2721202, Das Vermachtnis – (The Legacy) – Wilhelm Furtwangler, contains studio recordings and broadcasts of Maestro Furt­wangler conducting the Berlin Philhar­monic in symphonies and other orchestral works from Haydn, Mozart, Beethoven, Schubert, Schumann, Wagner, Brahms, Bruckner, Richard Strauss and the conductor himself. A record of interviews with the conductor from between 1950 to 1954, the year of his death, is missing.

I have found it difficult to put into words what made Furtwangler one of the most divinely inspired conductors who ever lived. He gave performances in which precision of phrasing, instead of precision of rhythm like other great conductors of his generation, was the key quality.

Instead of confusing readers further, I would suggest looking up one or more of the many YouTubes of the Maestro, relaxing at the computer and letting the performance happen.

Two special favorites on this set are the live May 25, 1947, Beethoven 5th Symphony and the studio May 14, 1953, Schumann 4th Symphony, which had a ferocious power and beauty from its first note to its last.

Both performances can be heard on YouTube.

SMALL SPACE GARDENING: Unique gifts for your Valentine

Anthuriums are a low-maintenance and long-blooming plant, giving your Valentine heart-shaped flowers to enjoy. (photo courtesy of MelindaMyers.com)

by Melinda Myers

Chocolates and roses are synonymous with Valentine’s Day. They are always a welcome gift but maybe this is the year you decide to give your Valentine something different.

Consider an indoor plant with heart-shaped leaves or flowers. Anthuriums are an easy-to-grow long blooming indoor plant. The red, pink, or white heart-shaped flowers rise above glossy green leaves. Grow it in a brightly lit location out of direct sunlight and water when the soil is slightly dry.

Heart-shaped leaves and colorful flowers of the florist cyclamen (Cyclamen persicum) make it an excellent choice. Its pink, red, purple, or white flowers rise above variegated leaves of green and silver. It prefers cool, draft-free locations and bright indirect light. Allow the soil to almost dry between waterings.

Valentine hoya, also known as Sweetheart hoya (Hoya kerrii), is usually sold as a single rooted leaf in a small container. It eventually grows into a vining plant and requires the same care as other hoyas. Grow it in a warm location with bright indirect light and well-drained soil.

String of hearts (Ceropegia woodii) is just that, a thin vine dotted with an abundance of small heart-shaped leaves. The leaves are dark green with silver highlights adding to its appeal. Grow it in bright light with well-drained soil and water it when the soil is dry.

Beginning and experienced gardeners will appreciate a low-maintenance pothos or philodendron with heart-shaped leaves. Select one of the variegated philodendron varieties like Brasil or Neon pothos with bright lime green leaves for a bit different look.

Purchase or create a heart-shaped topiary. At your favorite garden center, you’ll find many ready-to-buy or all the necessary materials to plant your own.

All you need is a pot with drainage holes, a couple of vining-type plants like wire vine or English ivy, and a piece of heavy gauge wire or a pre-formed heart-shaped topiary frame.

Small-leafed ivies and wire vines are easy to train into attractive topiaries. Look for small plants with long branches for immediate impact.

Bend the wire into a heart shape with one or two legs that will extend into the container. Fill the bottom half of the container with a well-drained potting mix. Set the topiary frame in place. Locate the plants in the container so the stems can be trained up either side of the heart. Cover the roots with soil and water. Secure the stems to the wireframe and add a decorative stone mulch, if desired.

If your recipient is an avid gardener, they may prefer assembling their own Valentine’s topiary. Just provide all the materials and directions wrapped in pretty paper.

If you opt for fresh flowers, make sure to get the most from your floral investment. Look for the freshest flowers possible. A whiff of the water will let you know if the flowers are fresh and have been properly tended.

Look for upright and perky flowers with lots of firm buds that are just starting to open. Avoid cut flowers with drooping discolored leaves and slimy stems.

Give the recipient a packet of floral preservatives to add to some fresh water. Encourage them to remove any lower leaves and recut the stems before placing them in a clean vase.

If the roses bend at the neck soon after purchase, there is an easy cure. Remove them from their vase, recut the stems, and submerge the whole rose – stem, leaves, flowers, and all – in a sink or tub of warm water. Leave the roses submerged for 30 minutes. Recut the stem and place it in a clean vase with fresh water and a floral preservative.

Always protect your living Valentine’s gift when transporting it between the store, your home, and your Valentine. Wrap plants or cut flowers to protect them from the weather and never leave them in a cold or hot car.

Whatever plant or flowers you select, you are sure to generate a smile and boost your Valentine’s spirits for the coming week.

Melinda Myers has written more than 20 gardening books, including Midwest Gardener’s Handbook, 2nd Edition and Small Space Gardening. She hosts The Great Courses “How to Grow Anything” instant video and DVD series and the nationally syndicated Melinda’s Garden Moment radio program. Myers is a columnist and contributing editor for Birds & Blooms magazine. Myers’ website is www.MelindaMyers.com.

SCORES & OUTDOORS: UMaine research making new frozen foods from squid fins

Roland D. Halleeby Roland D. Hallee

Now, here’s something you don’t hear every day. This press release came across my desk this week, and I just have to share it with my readers. I have to preface this by saying that during my tour of duty in Vietnam in 1968-69, I had the occasion to taste squid jerky from a street vendor. Though it had the texture of beef jerky, I found it to be extremely salty, not unusual for Southeast Asian cuisine.

This is what is going on at the University of Maine:

Squid has become a staple menu item and ingredient in many seafood restaurants, whether it’s fried, baked, grilled or served raw. In North American markets, however, only about half of each squid is used for culinary applications.

To reduce food waste and open new markets, a University of Maine-led team of researchers and students will devise new frozen food products that can be created from squid fins, one of their byproducts. The project is supported by $229,376 from the NOAA Fisheries Saltonstall-Kennedy Competitive Grants Program.

The group, led by UMaine professor of food science Denise Skonberg, will devise and develop several frozen food prototypes at the Dr. Matthew Highlands Food Pilot Plant, in Hitchner Hall, using processed fins from North Atlantic longfin and shortfin squid. Possible goods, which will be designed for preparation at home or in restaurants, may include frozen appetizers, entrees, nuggets and sliders. Researchers will recruit people to sample their prototype food products at the UMaine Sensory Testing Center and evaluate them based on appearance, texture, aroma and flavor.

As part of their initial work, UMaine researchers recently invited local chefs to prepare various dishes with squid fins, some of which they may be able to freeze. Those dishes included meatballs, egg rolls and dumplings, all made from squid fins.

Left, Short-fin squid. Right, Long-fin squid.

Skonberg is working on the project with Rob Dumas, food science innovation coordinator at UMaine and facility manager for its School of Food and Agriculture, and Brianna Hughes, vice president of operations, supply chain and quality for The Town Dock, a wholesale calamari product company in Narragansett, Rhode Island. The team plans to recruit a graduate student and several undergraduate students who will complete laboratory and sensory analyses and assist with processing and prototype ideation and development.

A chef prepares meatballs made from squid fins in the Dr. Matthew Highlands Food Pilot Plant, in Hitchner Hall, at the University of Maine. (contributed photo)

Commercial squid fishing and processing brings in millions of dollars annually to New England and mid-Atlantic states, including Rhode Island, Massachusetts, New Jersey and New York. In 2022, 40.4 million pounds of longfin squid were harvested, valued at $60.2 million, and 12 million pounds of shortfin squid were landed, valued at $6.4 million, according to NOAA Fisheries.

A chef preparing squid fin.

“I am really pleased that we have been able to build a multidisciplinary team, including food scientists, professional chefs and seafood processors for this research and development effort,” Skonberg says. “Although our overall goal is to help reduce seafood waste in the food industry, training our students in industry-relevant research is another big plus.”

Chefs from the New England region will be recruited to help develop ideas for new products, prepare and taste them in an innovation challenge. Once the final prototypes are developed, the chefs also will be asked to test them by preparing them for various applications, then provide feedback on their quality, ease of handling and preparation, likeliness of use in restaurants and price value.

In addition to devising new food products, researchers will investigate how to effectively process and freeze wings from the two squid species, and determine how short-term frozen storage affects the quality of the frozen products made from them. The team plans to share their results with North Atlantic squid processors, product developers, foodservice professionals, seafood technologists and consumers in a variety of ways to benefit the industry at large.

“It’s exciting to see a project with such potential,” says Hughes. “Reducing food waste while also bolstering profitability is a win for everyone.”

Roland’s trivia question of the week:

What was the highest scoring Super Bowl?

Answer
75 points: Super Bowl XXIX, on January 29, 1995, in which the NFC champion San Francisco 49ers defeated the AFC champion San Diego Chargers, 49–26.

Give Us Your Best Shot! for Thursday, February 8, 2024

To submit a photo for this section, please visit our contact page or email us at townline@townline.org!

BIRD IN THE TREE: Tina Richard, of Clinton, photographed this Blue Bird in a tree along her favorite walking trail in Benton.

ON GUARD: Pauline Rancourt, of China, snapped this bald eagle on the Neck Road.

NEW FRIEND: Gary Kennedy, of Chelsea, captured this chicken while on his annual humanitarian mission in the Philippines. He named it “Butch”.

FOR YOUR HEALTH: Why do some people become overweight?

Many factors, including consuming more calories than you need from food and beverages, lack of sleep, and low levels of physical activity, may play a part in gaining excess weight. Here are some factors that may influence weight and overall health.

The world around you. Your home, community, and workplace all may affect how you make daily lifestyle choices. Food and beverages high in fat, added sugar, and calories are easy to find and sometimes hard to avoid. And they often cost less than healthier choices like fruits and vegetables. On top of that, smartphones and other devices may make it easy for you to be less active in your daily routine.

Families. Overweight and obesity tend to run in families, suggesting that genes may play a role in weight gain. Families also share food preferences and habits that may affect how much, when, and what we eat and drink.

Medicines. Some medicines, such as steroids, and some drugs for depression , and other chronic health problems, may lead to weight gain. Ask your health care professional or pharmacist about whether weight gain is a possible side effect of medicines you are taking and if there are other medicines that can help your health without gaining weight.

Emotions. Sometimes people snack, eat, or drink more when they feel bored, sad, angry, happy, or stressed – even when they are not hungry.

Lack of sleep. In general, people who get too little sleep tend to weigh more than those who get enough sleep. There are several possible explanations. Sleep-deprived people may be too tired to exercise. They may take in more calories simply because they are awake longer and have more opportunities to eat. Lack of sleep may also disrupt the balance of hormones that control appetite.

Consuming Healthy Food and Beverages

Being aware of food portion size, the kinds of foods and beverages you consume, and how often you have them may be a step to help you make healthier food choices.

What kinds of foods and drinks should I consume?

Consume more nutrient-rich foods. Nutrients – like vitamins minerals and dietary fiber – nourish our bodies by giving them what they need to be healthy. Adults are encouraged to consume some of the following foods and beverages that are rich in nutrients: fruits and vegetables, whole grains, like oatmeal, whole-grain bread, and brown rice, seafood, lean meats, poultry, and eggs
beans, peas, unsalted nuts, and seeds, sliced vegetables or baby carrots with hummus, fat-free or low-fat milk and milk products.

If you’re sensitive to milk and milk products, try substituting, nondairy soy, almond, rice, or other drinks with added vitamin D and calcium, lactose-reduced fat-free or low-fat milk, dark leafy vegetables like collard greens or kale.

Fruit, colorful veggies, beans, fish, and low-fat dairy products are rich sources of nutrients that give our bodies what they need to be healthy.

Consume less of these foods and beverages.

Some foods and beverages have many calories but few of the essential nutrients your body needs. Added sugars and solid fats pack a lot of calories into food and beverages but provide a limited amount of healthy nutrients. Salt does not contain calories, but it tends to be in high-calorie foods. Adults should aim to limit foods and drinks such as sugar-sweetened drinks and foods, foods with solid fats like butter, margarine, lard, and shortening, white bread, rice, and pasta that are made from refined grains, foods with added salt (sodium), whole milk.

Easy snack ideas. Instead of sugary, fatty snacks, try fat-free or low-fat milk or yogurt, fresh or canned fruit, without added sugars