Nutrition Made Simple: Essential Tips for a Healthier You
Nutrition Made Simple: Essential Tips for a Healthier You
Nutrition Made Simple
We’ve all heard about the basics of good nutrition. We know we should eat a balanced diet with plenty of fruits and vegetables, whole grains, lean protein, and low-fat dairy. But trying to change your lifestyle to include more healthy eating can feel overwhelming. The good news is that focusing on good nutrition doesn’t have to be complicated. We would like to give some tips and ideas on how you can keep nutrition simple in your busy life.
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| Everyday healthy eating |
Why Nutrition Matters
Nutrition levels are not only an outcome of overall social and economic development, but also an essential input, impacting health, productivity and overall well-being. People who are malnourished have a weakened defense against disease, become ill more easily and more frequently and are less able to recover quickly and fully from disease.
Undernutrition and micronutrient deficiencies can be particularly harmful to children, leaving them vulnerable to infectious disease and ultimately causing both physical and cognitive impairment. Chronic undernutrition can cause physical stunting—low height-for-age—and wasting— low weight-for-height. Diets that do not provide enough micronutrients can lead to severe illness, including anemia, mental retardation and permanent blindness.
10 CORE NUTRITION PRINCIPLES
1. Whole Foods Focus
- Replace packages and processed foods with vegetables, fruits, nuts, seeds, legumes, whole grains, anti-inflammatory fats, and high-quality proteins.
2. Balanced Macronutrients
- ½ plate non-starchy vegetables, palm sized protein and 1 serving whole food starch
- No naked carbs - always dress up your carbs with a healthy fat or protein E.g. apple with nut butter, toast with avocado and egg
3. Quality Proteins
- Sources: Grass-fed meats, wild-caught fish, free-range poultry, and organic plant proteins.
4. Prioritize Organic and Non-GMO Foods
- Choose organic produce and non-GMO products to limit pesticide and chemical exposure.
- Review Clean 15 & Dirty Dozen lists.
5. Proper Hydration
- Drink plenty of water and limit sugary and caffeinated beverages. Aids digestion, detoxification, and overall bodily functions.
- Avoid plastics and unfiltered tap water.
- Glass bottled spring water or re-mineralized filtered water is best e.g. Mountain Valley or Pur20 home filtration.
6. Mindful Eating
- Mindful chewing, listen to hunger/fullness cues and savor your meals. Improves digestion and prevents overeating.
7. Healthy Fats
- Focus on anti-inflammatory fats from fish, leafy greens, nuts, and certain oils.
- Avoid seed oils and trans fats
- Recommended Oils: Olive oil for low heat, avocado and coconut oil for higher heat, and olive, flax and walnut oils for dressings.
8. High in Fiber, Pre/probiotic Foods
- Goal: 25-38 grams of fiber daily from whole grains, nuts, legumes, vegetables, and fruits. Incorporate several servings of pre and probiotic-rich foods daily e.g. kraut, plantains, kefir
9. Low in Simple Sugars
- Avoid sugary beverages, fruit juice, processed foods, and refined grains.
- Limit sweeteners and opt for natural sweeteners or low-glycemic alternatives like monk fruit
10. Phytonutrient Diversity
- Eat a colorful diet with a variety of fruits and vegetables to harness health benefits from phytonutrients.
- Aim for six different color groups daily.
How to Maintain Balanced Nutrition Long-Term
Building a Healthy and Balanced Diet
Make most of your meal vegetables and fruits – ½ of your plate.
Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
Go for whole grains – ¼ of your plate.
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
Protein power – ¼ of your plate.
Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
Healthy plant oils – in moderation.
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
Drink water, coffee, or tea.
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
Stay active.
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.
The main message of the Healthy Eating Plate is to focus on diet quality:
- The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
- The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
- The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.
Why a balanced diet is important
A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
Children who don’t get enough healthy foods may face growth and developmental problems, poor academic performance, and frequent infections.
They can also develop unhealthy eating habits that may persist into adulthood.
Without exercise, they’ll also have a higher risk of obesity and various diseases that make up metabolic syndrome, such as type 2 diabetes and high blood pressure.
According to the Center for Science in the Public Interest, 4 of the top 10 leading causes of death in the United States are directly linked to diet.
These are:
- heart disease
- cancer
- stroke
- type 2 diabetes
What to eat for a balanced diet
A healthy, balanced diet will usually include the following nutrients:
- vitamins, minerals, and antioxidants
- carbohydrates, including starches and fiber
- protein
- healthy fats
A balanced diet will include a variety of foods from the following groups:
- fruits
- vegetables
- grains
- dairy
- protein foods
Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes.
People who follow a vegan diet will focus entirely on plant-based foods. They won’t eat meat, fish, or dairy, but their diet will include other items that provide similar nutrients.
Tofu and beans, for example, are plant-based sources of protein. Some people are intolerant of dairy but can still build a balanced diet by choosing a variety of nutrient-rich replacements.
Actionable Nutrition Tips for Everyday
There is so much information out there about nutrition and sometimes it can feel like everything that tastes good is unhealthy, but that is simply not true. Here are wellness tips to help plan and manage healthier meals.
- BALANCE IS KEY
MyPlate shows us the proper balance of food groups we should enjoy during each meal. If you look closely, you can see that half of your intake during each meal should come from vegetables and fruit. The other half should come from whole grains and protein.
- VARY YOUR VEGGIES
Variety is the spice of life – and the same goes with your veggies. Not only will shaking up your vegetable routine keep it interesting, it will keep you healthy. A good indication of a variety of vegetables includes many different colors.
- WHOLE GRAINS ARE THE GOOD GRAINS
Try to stick with whole grains like quinoa, brown rice, etc. Wedded to white bread? Try changing half of your grain intake to whole grains.
- KEEP FRUITS WITHIN REACH
When that sweet tooth hits, convenience and temptation can reign supreme. Keeping a variety of whole and cut up fruits nearby is a great way to resist temptation and get the nutrients you need. Know that fruits vary in nutrition content, and opt for fruits with potassium such as bananas, prunes, peaches, and apricots.
- DO DAIRY, BUT KEEP IT LOW-FAT
Stick to low-fat yogurt, milk, and cheese.
- SKIP THE SODA AND JUICE WHENEVER POSSIBLE. DRINK WATER.
- THERE’S A REASON FOR THE SEASONING
Healthy meals should not be boring! There are endless combinations of herbs and spices that can make nearly any dish incredible.
- KEEP FRIED FOODS AND SATURATED FATS TO A MINIMUM.
opt for baking over deep frying.
- WATCH FOR SNEAKY SODIUM AND HIDDEN SUGARS
Find the salt and sugar content on packaged foods and go with lower numbers. Use no salt or sugar added products.
- PACK THAT PROTEIN
Proteins are essential building blocks for our bodies. Stick to lean meats such as poultry or fish. When eating beef, stick to cuts with loin or round in the name. For pork, stick to cuts that contain the words loin or leg. Eggs, beans, lentils, soy, and nuts are also excellent sources of protein.
Aim for a variety of colors
A good practice is to aim for a variety of colors on your plate. Fruits and vegetables like oranges, tomatoes, and dark, leafy greens—and even fresh herbs—are loaded with vitamins, fiber, and minerals.
To get a variety of healthy foods, try this:
- Sprinkle fresh herbs over a salad or whole-wheat pasta.
- Make a red sauce with fresh tomatoes, fresh herbs, and spices.
-Or start with canned tomatoes with no salt added.
- Add diced vegetables to stews and omelets to boost color and nutrients.
-Peppers, broccoli, and onions are great options.
- Top low-fat, unsweetened yogurt with your favorite fruit.
Things to consider
In our busy lives, it can be easy to get sidetracked from our healthy eating goals. Especially when you’re hungry at work and all you have is what’s in the vending machine. Or you’re out running errands and you need to go through the drive-through. The good news is that more and more, people are becoming more health-conscious, so former food traps like these aren’t quite so bad as they were. They do now include a few healthier options.
If you’re stuck with the vending machine, try to skip candy or chips. Go for the 100-calorie pack of cookies or a granola bar instead. They aren’t necessarily the healthiest foods, but they are the best of the choices you have. (And next time, pack snacks from home so you have more control over your options!) The same applies if you must eat fast food. Most places now have one or two options that are healthier than others. Try to go with a salad or grilled chicken if you can.
FAQ
What are the key components of a balanced diet?
A balanced diet is integral to maintaining good health and involves incorporating a variety of foods in the right proportions. It should include a mix of fruits and vegetables, which are rich in essential vitamins, minerals, and fiber. Whole grains like brown rice, whole wheat, and oats are important for providing energy and aiding digestion. Proteins, vital for muscle repair and growth, should come from lean sources like poultry, fish, beans, and nuts. Dairy or dairy alternatives are necessary for calcium and vitamin D, essential for bone health. Additionally, a balanced diet includes healthy fats found in foods like avocados, olive oil, and fish, which support heart health.
How can I ensure I am eating a balanced diet?
To ensure a balanced diet, aim for variety in your meals. Incorporate different colored fruits and vegetables to benefit from a range of nutrients. Pay attention to portion sizes to avoid overeating, even healthy foods. Reading food labels can help in making informed choices about what you consume. Preparing meals at home allows for control over ingredients and portion sizes. Additionally, staying hydrated is crucial, and water should be your primary drink. Limiting processed foods, high in salt, sugar, and unhealthy fats, is also essential for maintaining balance in your diet.
What role do fruits and vegetables play in a balanced diet?
Fruits and vegetables are pillars of a balanced diet due to their high nutrient density and low calorie content. They provide essential vitamins and minerals like vitamin C, potassium, and folate. The fiber in fruits and vegetables aids in digestion and can help maintain a healthy weight. They also contain antioxidants that protect against cellular damage and reduce the risk of many diseases. Including a variety of fruits and vegetables in your diet can improve heart health, reduce the risk of certain cancers, and support overall health.
How important are grains in a balanced diet?
Grains, especially whole grains, are important in a balanced diet. They are a good source of complex carbohydrates, which are essential for energy. Whole grains are richer in fiber and nutrients compared to refined grains. This fiber helps with digestion and can reduce the risk of heart disease, diabetes, and some forms of cancer. Including a variety of whole grains in your diet, like whole wheat, brown rice, barley, and quinoa, can contribute significantly to your overall health.
Is it necessary to include meat in a balanced diet?
Meat can be part of a balanced diet but it's not necessary for everyone. Lean meats, poultry, and fish are good sources of high-quality protein and essential nutrients like iron, zinc, and B vitamins. However, it's important to balance meat consumption with plant-based proteins like beans, lentils, and tofu, which also provide essential nutrients and fiber. For those who choose not to eat meat, ensuring adequate intake of these nutrients through plant-based sources or supplements is important.
What is the role of dairy in a balanced diet?
Dairy products, or their alternatives, play a significant role in a balanced diet by providing calcium, vitamin D, and protein. These nutrients are essential for bone health. Low-fat or fat-free dairy options are recommended to reduce saturated fat intake. For those who are lactose intolerant or choose not to consume dairy, alternatives like almond milk, soy milk, and rice milk, often fortified with calcium and vitamin D, can be good options.
How can I balance my diet if I have dietary restrictions or allergies?
Balancing your diet with restrictions or allergies involves finding alternative sources for the nutrients you might be missing. For instance, if you're allergic to dairy, focus on other calcium-rich foods like fortified plant-based milks, leafy green vegetables, and almonds. If you have gluten sensitivity, opt for gluten-free grains like quinoa, rice, and gluten-free oats. Consulting a dietitian can be helpful in ensuring that your diet remains balanced and nutritionally adequate despite these restrictions.
