I’ve just read this article, “Seven Nutrition Strategies for Boosting Your Clients’ Health from the Inside Out,” and thought it would be nice to share it with you. Most of the following healthy eating behaviors we’ve already covered in previous articles. However, repetition is a great way to reinforce something that is truly important. Thus, let’s take a look at what the experts are saying.
1. Don’t skip meals, especially breakfast.
There is one simple reason we need to eat regularly: to fuel our body. During a meal, we obtain energy to sustain vital body functions such as heart beat, respiration, and brain function. Therefore, when you skip a meal your body starts to run low in energy, which impairs function. That’s why you feel sluggish and irritable when you are hungry. In addition, your body will run down on important nutrients such as proteins, vitamins, and minerals that are used as building blocks for our cells. This may weaken your immune system, making you more susceptible to colds and the flu, for example. Moreover, studies have shown that people who skip meals (especially breakfast) tend to overeat later in the day. Finally, when you are “starving,” you’ll be more likely to make poor food choices (sugar- and fat-laden foods) because these foods grant you with instant energy.
2. Have protein with every meal.
Protein provides building materials for growth and repair of body tissues, so proteins are a fundamental class of nutrients. What many people don’t know is that protein can be an important ally in weight management. That’s because protein sources take longer to be digested (around four hours, while carbs take only two hours) which makes you feel satisfied for longer periods of time. However, to make it work for you, it is wise to choose lean sources of protein such as turkey, chicken, fish, egg whites, nonfat yogurt, beans, and tofu. Be careful with deli meats and cured meats; they usually contain too much sodium.
The USDA’s My Plate recommends that most women consume between five and five and a half ounces-equivalent of protein a day. Keep in mind that one egg, one tablespoon of peanut butter, or ¼ cup of cooked beans correspond to one ounce-equivalent, while a portion the size of your palm of chicken, turkey, fish, or lean beef is about three ounces-equivalent.
3. Fill up your plate with fruits and veggies.
According to the Dietary Guidelines for Americans Committee (DGAC), most Americans don’t eat enough fruits and vegetables. The problem is that fruits and vegetables are fundamental to health. These food groups provide dietary fiber and several nutrients and phytochemicals, which can improve health. Research shows that people who eat more fruits and vegetables have a lower risk of developing chronic diseases such as diabetes, heart disease and certain types of cancer. In addition, they are usually low in calories, which may also help manage weight. The DGAC guidelines recommend that all adults consume at least five servings of fruits and vegetables per day. To simplify this recommendation, USDA’s My Plate suggests that you should fill half of your plate with fruits and vegetables.
4. Limit processed food.
Frozen dinners, chips, canned pasta, baked goods… Even though they taste good, processed foods are usually calorie-dense and nutrient-poor. That’s because processing tends to remove the outer layer of grains which contains most of the vitamins, minerals and fiber, leaving only the starchy part. Fat, sugar, and salt are frequently added in order to improve taste and texture. The problem is that because these foods usually contain small amounts (if any) of fiber, they are digested faster than whole foods, making you feel hungry sooner. I’m not saying that you can’t enjoy an occasional piece of cake. These foods should be consumed in moderation. Make the bulk of your meal consist of whole foods such as fruits, vegetables, beans, whole grains, and lean protein and dairy, treating processed foods as a garnish rather than the star on your plate.
5. Choose your carbs well.
First of all, carbohydrates are not evil. They are the main energy source for our brain and exercising muscles. They also provide fiber, which contributes to satiety, stabilizes your blood sugar levels, and supplies important nutrients (vitamins, minerals and phytochemicals usually come in the same “package” as carbohydrates). Therefore, skipping carbs altogether is not the smartest way to go, and it may actually backfire in your efforts to manage weight and stay healthy. Keep in mind that carbohydrates are found in many whole foods such as fruits, vegetables, whole grains, beans, and dairy products as well in highly processed ones such as baked goods, candy, chips, and pizza. It is your job to make healthy choices. Remember that refined carbohydrate sources lack nutrients and fiber. They are digested very quickly, causing a spike in blood sugar, which is followed by a sudden crash. This results in constant hunger and mood swings. Moreover, if you tend to favor processed carbs, you are at risk of gaining weight. A simple rule to follow: have only one carb source per meal, and try to stick to the whole foods varieties.
6. Pay attention to added sugars.
Many processed foods and beverages contain whooping amounts of sugar. Sugar is a simple form of carbohydrates that is rapidly digested, leading to a spike in blood sugar. When blood sugar levels are high, the body releases insulin in order to transfer sugar from the bloodstream to the cells. The problem is that constant spikes in blood sugar can lead to insulin resistance and potentially type 2 diabetes in the long run. Also, consuming lots of sugar contributes to weight gain. Sugar may taste good, but it doesn’t give you any nutrients besides energy. Furthermore, if you don’t expend all the energy consumed during the day, it will ultimately become fat. For better energy control, you may want to eliminate (or at least limit) foods that contain added sugar such as regular soft drinks, fruit drinks, baked goods, candy, and ice cream. When shopping, read food labels, choosing foods that contain no more than 10 grams of sugar per serving. Also, take a look at the ingredient list. If one of the first three ingredients is sugar (or its not-so-obvious forms such as corn syrup, high-fructose corn syrup, maltrose, dextrose, sucrose, honey, fruit juice concentrate, and maple syrup), put it back on the shelf.
7. Eat at home more often.
Here in the U.S., dining out is a common practice. Many people rely on restaurant meals and take-outs for feeding themselves and their families. Even though it may save you some time, it is far from being a healthy habit. The problem is that restaurant preparations usually contain way more fat, sugar, and salt than you would consume if you prepared the same food at home. In addition, the portion sizes at restaurants are frequently too large. Let’s be honest. When you see a lot of food on your plate, you feel like you must eat everything, or at least most of it. Moreover, seeing all those yummy pictures on the menu may drive us to make poor choices. After all, who wants to eat fish and broccoli, when there is the option of having a Fettuccini Alfredo! The bottom line is: eating out frequently contributes to the ingestion of more calories than you’d normally consume, increasing the risk of weight gain in the long run.
References
Asp, K. “Seven Nutrition Strategies for Boosting Your Clients’ Health from the Inside Out.” ACE Certified News. Available at http://www.acefitness.org/certifiednewsarticle/2466/seven-nutrition-strategies-for-boosting-your/#. Accessed in April 2012.
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.