My wife says I eat too much

Dear Ms Brown,

My wife constantly tells me that I am eating too much fruit. She warns me about eating mangoes, pawpaw and says they can adversely affect my blood sugar. My breakfast consists of a variety of available fruits and then some cereal.

I am 58 years old and exercise and work out regularly. I am not overweight (H = 6' 1" & W = 186 lbs). She also says I am eating too much food generally. I don't consider myself a big eater, and I don't really snack. (Even if I snack, it would be on something like peanuts or a fruit). I do have challenges with high blood pressure and cholesterol, both of which are beautifully controlled by moderate medication. Aside from that I am in very good shape and look more in the 40s than 50s.

Dear Reader,

Large intake of fruits contain high amounts of sugar, but you did not mention a problem with blood-sugar control, and so with the information provided your fruit intake does not seem to be a problem.

Your high blood pressure will benefit from the fruits and vegetables - a good source of potassium and magnesium, these nutrients can help with the control of your blood pressure. You should also be conscious about your sodium intake; have limited amounts of sodium chloride (table salt) and other forms of sodium. Processed foods, commercial seasonings and sauces are high in sodium.Your meals should be prepared with fresh herbs and spices.

Healthy BMI

Your height, weight, age, daily activity and medical issues should influence food choices, though many times choices are influenced by hunger and culinary delights. Your body mass index (BMI) of 24.5 indicates that your weight is within a healthy range. Your BMI should influence the types and amounts of foods you consume daily. Excess calories can result in increased body fat.

As we age, our muscle mass reduces and fat percentage increases; our sex-hormone levels also decline. All these factors cause a decrease in the body's ability to use fuel, and so our metabolic rate slows. For this reason, our caloric intake should also be reduced to prevent excess increase in body fat.

Many people, like yourself, continue to be very active as they age and would still benefit from adequate calories to support their activities. Based on your height, weight and reported activity, you will need adequate amounts of calories to support your activities.

Medical issues

You said your high cholesterol is controlled by medication. Manage low-density lipoprotein (LDL or bad cholesterol) by eating less fat, such as fried foods. Choose fat more from plant sources such as nuts and avocados.

Avoid excess saturated fat found mostly in animal foods. Avoid trans-fat, which can increase bad cholesterol. Males should have a waist measurement less than 40 inches; a larger waist indicates abdominal fat, although you may seem 'slim' in other areas of the body.

I hope this information will guide you and your wife.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.