Eating Well: Back to Basics
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Trying to eat healthy can be overwhelming and down-right frustrating, especially if weight loss is a goal. After all, food tastes good and we have become accustomed to wanting what we want, when we want it. Fad diets have become popular over the years because people think that eating a high amount of a specific food (i.e. grapefruit) or eliminating a food group entirely (i.e. grains), will enable them to lose weight quickly. Even if the latter is the case, the weight will not stay off once the diet ceases, and it surely will because no one can eat five grapefruits a day or reduce their carbohydrate intake to almost nothing for their entire life.
Therefore, I have always stressed the importance of understanding essential nutrients (carbohydrates, fats, protein, and water) and how they work in our bodies. A healthy, balanced diet will not only aid in weight loss or maintenance, but with consistency will also prevent diseases, improve the efficiency of all bodily functions, and create heightened feeling of well-being. Here are a few basics to remember when choosing a healthy diet:
Carbohydrates are the body’s number one source of energy and the only source of energy for the brain. Reducing carbohydrate intake can help with weight loss, since carbs that are not burned as energy are easily stored as fat, but cutting back too much can cause the body to start using protein for fuel, which means the muscles will start to deteriorate. Additionally, a person who is very physically active should not cut back on carbs, and may even need to take in more to meet his body’s energy needs. When choosing carbohydrates, it is best to aim for complex carbohydrates. Eating simple, refined carbohydrates is pretty much like eating a bowl of sugar and provides little nutrition to the body.
· Simple Carbohydrates--Soda, fruit juices, candy, gelatin, high sugar cereals, syrup, jams, jellies, cookies, cakes and other baked goods, white bread and pasta; Essentially, anything that is very sweet or contains refined ingredients
· Complex Carbohydrates--Whole grain bread, cereal, pasta, and snacks, vegetables, oatmeal, popcorn (light butter!), and essentially anything that is higher in fiber (2g or more per serving)
What exactly is a whole grain? Ingredients such as wheat, rye, oats/oatmeal, barley, bulgur, buckwheat, millet, quinoa, and brown rice. Foods that are truly whole grain will list one or more of these among the first ingredients on the ingredients label. Anything labeled "enriched" (i.e. enriched wheat flour) is not truly a whole grain.
Fats, although high in calories, are also essential to the diet. However, it is important to distinguish between healthy fats and unhealthy fats. Saturated and trans fats are the ones we want to stay away from. These are not needed in the body and actually can cause plaque buildup in the arteries because they raise LDL, or “bad” cholesterol. Trans fats are especially bad because not only do they raise LDL cholesterol, but they also lower HDL, or “good” cholesterol, leading to a higher risk of heart disease. Good fats are monounsaturated and polyunsaturated fats. These fats are protective to the heart because they raise HDL cholesterol and provide other additional benefits to the cells of the body. Keep in mind that all fats have the highest number of calories per gram, meaning that just a small amount will provide a lot of calories to the body. But eaten in moderation, including some fat in the diet will help increase satiety, or the feeling of fullness.
· Saturated fats--Butter, cream, cream cheese, whole milk, cheese, ice cream, high fat meats, solid cooking fats, creamy salad dressings, cream-based soups
· Trans fats--Solid margarine and shortening, baked goods, fast foods, deep fried foods, convenience foods, chips, snack foods, and anything with the words partially hydrogenated in the ingredients list
· Monounsaturated and polyunsaturated fats--Olive, soy, grapeseed, and other un-hydrogenated oils, trans-fat free margarine, nuts and nut Butters, avocados and olives, seeds (sunflower, flax, sesame), some fish (omega fatty acids)
Protein
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Almost everything in our bodies is composed of protein. From our skin outside our bodies to the tiny enzymes that make chemical reactions possible inside our cells, protein is the main component of our physical selves. This is why it is so important to include it in our diets. Protein does provide some energy, but it is mostly used for making new tissues and regulating the body’s system. The body only needs a very small amount of protein each day to fulfill its requirement. Including at least a small amount of protein at each meal can help with satiety and prevent drops in blood sugar that can leave us feeling tired and sluggish. The healthiest sources of protein are plant proteins, as they have much more to offer with regards to the quality of the nutrient (antioxidants, phytochemicals, etc.). But for us meat lovers, the best choices are lean cuts of meat, poultry, and fish to satisfy our appetites.
· Plant protein--Whole grains, legumes, nuts and seeds, beans
· Animal protein--Lean meats and poultry, fish, and low fat dairy
Water
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Overall, the healthiest diet contains a wide variety of fruits, vegetables, whole grains, and lean proteins. Not only will variety keep you from getting bored with the same foods, it will also provide an array of vitamins and minerals, antioxidants, and phytochemicals, all of which protect the body from disease and other ailments. Aim for different colors, flavors, and textures in your foods and you’ll be on the right track to your Eat, Move, Focus goal!
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