Nutrition is a hot topic that can quickly become confusing. One expert says to eat only meat while the other says not to eat any meat. You hear about the benefits of intermittent fasting but also hear breakfast is the most important meal of the day. With so many contradictory ways to eat “correctly,” it does make it complicated, frustrating and difficult to stick to a plan.
Advice gets confusing because there is no one right diet for everyone. While your dietary needs are unique, you can still gain insight from a few helpful concepts and strategies. Knowing a few tips, you can decide what is best to set yourself up for nutritional success. As always, listen to your body.
Read the Label. Reading a nutrition label can seem overwhelming. Once you know how, navigating general nutrition is easier. When managing weight, be mindful of the serving size and calories per serving. All the nutrition facts on the label are based on one serving.
Fats, carbohydrates, and protein are listed on the label in grams per serving. Total fat is both saturated and unsaturated fats. Total carbohydrates include fiber and sugar. Pay attention to added sugars that contribute to non-nutritious empty calories. Look at the label for vitamins and minerals to make sure you're getting the essentials.
Avoid ultra or highly processed foods. They are harmful to your health. Look at the label on these foods. You’ll see a long list of ingredients you wouldn’t normally find in your kitchen— like artificial additives, flavor enhancers, and dyes. High amounts of fat, salt, and sugar can make these foods addictive.
Try to make 80 percent of your diet whole foods. Whole foods are minimally or not processed. A good example is ground beef. It has been processed, but when the only ingredient is beef, it is still considered a whole food.
Remember protein. It’s an essential nutrient that plays a vital role in nearly all your body’s functions, including muscle growth and repair, enzyme and hormone production, immune function, transport and storage of nutrients, cellular structure, and energy. If you’re healthy, aim for 25 to 30 grams of protein per meal. If you are very active, pregnant or breastfeeding, your needs are higher. If you have a chronic disease like diabetes or kidney disease, talk with your healthcare team for the best advice on adding protein.
Eat the rainbow. Not skittles. Adding a variety of colorful fruits and vegetables to your plate means you’ll be consuming a variety of nutrients, including antioxidants, phytonutrients, fiber, vitamins, and minerals.
Start by adding more color to your plate at least once a week. It can be part of your meal, like carrots in soup, a side salad with spring mix, or a snack like red bell peppers with hummus. Make it a fun game to get your kids eat more fruits and vegetables.
Watch the beverages. Limit sugary drinks like soda, juices, and energy drinks. They can contribute to weight gain and increase the risk of chronic diseases like diabetes and heart disease. Remember the label tells you if there are added sugars, preservatives, or artificial sweeteners.
Stay hydrated. Aim to drink plenty of water throughout your day and moderate caffeine intake. In larger quantities, caffeine disrupts sleep and can cause dehydration.
Nurture your relationship with food. Food is more than something to stop your stomach from growling. It’s an act of love and a social experience. It has tradition and a significant presence in every culture. Make your perspective on mealtimes pleasurable and exciting, and something to savor and enjoy.
Nutrition can be simplified and enjoyed. For more one-on-one nutrition guidance, contact Viaro nutritionist, Ashley Wenger at ashley@viarohealth.com.
Lila Tully, Certified Health Education Specialist, ViaroThrive
Ashley Wenger, Personal Trainer and Nutrition Coach, ViaroFit
For questions or comments, contact wellness@viarohealth.com