You’ve heard about shopping the perimeter of the store. And by now you probably also know that creating a list and sticking to it (regardless of what is on sale) will help you save money by preventing you from buying food you either won’t use or probably shouldn’t be eating. But, have you ever considered taking a close look at your diet and considering if you need a overhaul? Here are some keys to a healthy diet as well as some food groups you should include in your diet (or supplement somehow).
1) Variety – eating a variety of foods increase the likelihood that you will obtain a wide variety of nutrients (vitamin, minerals) and antioxidants.
2) Consider the staples:
a. Dairy – got milk? Or yogurt or cheese? If not, try a calcium fortified soy milk, cheese or yogurt or, consider
supplementing with calcium + D (D especially in the winter in states north of Atlanta, GA).
b. Fruit – are loaded in vitamins, minerals and antioxidants to keep you healthy and functioning in tip-top shape. Most
adults need 2 cups of fruits per day. If you aren’t getting that now, consider adding fresh or frozen fruit to your dishes.
c. Vegetables – like fruit, vegetables pack a nutrient-rich punch. Think variety and different methods of cooking and
preparation. You can choose salads or opt for steamed veggies. Top your pizza with veggies or load your sandwiches,
soups and stews to get the recommended 2.5 cups per day.
*There really is no substitute for not eating fruits and vegetables. So, find ones you enjoy eating and load up (you can eat
more than the recommendations, especially for vegetables).
d. Lean meats & poultry – are your best bet for iron, zinc and ……How much you need really depends on what your
individual needs are but, every single adult should aim for 25-30 grams of protein per meal (yes, that includes
breakfast).
e. Fatty fish – salmon, mackerel, herring, halibut, sardines and anchovies are packed with EPA and DHA, the two fatty acids
that are best for preventing certain risk factors for cardiovascular disease as well as potentially decreasing the risk for
depression in some individuals – notably women and the elderly). How much do you need? I use the American Heart
Association’s recommendations: eat at least
two 3.5 ounce servings of fatty fish every week (after all, cardiovascular disease is the number one cause of death
in men and women in the U.S. as well as many other countries). If you don’t consume fatty fish, add walnuts, flaxseeds
and flaxseed oil to your diet or, talk to your physician about omega 3 supplements.
When you add any of these foods that are missing to your diet, you will force out some of the not so healthy foods that you are eating while adding a variety of nutrients you need for optimal health.
Thursday, July 29, 2010
Saturday, July 24, 2010
Common Nutrition Pitfalls for Women
In general, there are some patterns I frequently seen in the dietary choices made by men and women. Men typically opt for more meat and starchy carbohydrates (as well as beer) while women tend to have more fruits, vegetables and sweets in their diet. Athlete or not athlete, I help each person balance out their dietary choices while figuring out how to get what they need given their current lifestyle (fast food only, they cook, can’t boil water, tight food budget etc.). With pre-menopausal women, I can scan their diets in just a few minutes and find out that >90% are missing one or more of the following categories: dairy, red meat, fruits or vegetables or fatty fish. Some supplement while the others have no idea just what they are missing out on. So, we do a little dietary juggling to find out if they will or will not eat those foods (those who will just add food make my job easier!). But for women (or men) who avoid any of these categories, we have to find a way to get calcium, vitamin D, magnesium (all from dairy), iron and zinc (red meat) and omega 3 fatty acids (fatty fish).
Got Milk?
The next best thing to dairy is calcium and vitamin D fortified soy milk (yes I know greens contain calcium but you’d have to eat more greens to meet your calcium needs than I have ever seen in the thousands of diet records I’ve looked at). Otherwise, it is important to supplement (it is especially important to supplement with vitamin D in the winter time if you live north of Atlanta, GA).
Where's the Beef?
Red Meat is the absolute best source of dietary iron. If you hate it or watch your food budget, opt for the runner's up: dark turkey and chicken. Plant based sources aren’t absorbed as well but you can maximize your absorption of vegetarian sources of iron if you eat them with vitamin C rich foods and without foods rich in compounds that bind iron. Zinc – oysters, beef and crab are your best bet. If you shun any of these foods, choose a cereal fortified with zinc (it should contain at least 25% of the DV).
Stock the Pond with Fatty Fish
If you avoid fatty fish, opt for walnuts, flaxseeds, flaxseed oil and omega 3 rich soy oil. All of these contain ALA, not EPA and DHA (the two fatty acids with the most research behind them for preventing cardiovascular disease, decreasing depression in some populations and fighting inflammation – and possibly helping athletes return to competition sooner after concusions). But, consuming foods rich in ALA is better than consuming little to no omega 3s at all!
Whatever you do, look for the missing gaps in your diet and fill those with the right foods, the next best choices or, dietary supplements.
Monday, July 19, 2010
Good Food, Bad Food
Many people I meet put food into one of two categories: good or bad. Like a small child who has to go to timeout, they wag their finger and get this look of disgust on their face while watching you pick up yet another piece of soft, fresh cinnamon swirl bread. Their eyes stare with intense focus and, without even a word uttered, you can sense just how disturbed they are. ''
As I walked through the large exhibit hall at the Institute of Food Technologists annual conference in Chicago this past weekend, it dawned on me just how much food scientists, companies, researchers and processors are doing to provide us with a diverse, tasty food supply that meets our nutrition and health needs. The exhibit hall was packed with companies that produce plant sterols (to lower cholesterol), unique types of fiber, amino acids, vegetarian sources of protein, omega 3s, gluten free flours, sugar substitutes and a variety of other functional ingredients to enhance health. These people can make a delicious high fiber pizza that packs a nutrition punch, caffeinated chewing gum for our country's military to "stay alive if you stay alert", and great tasting electrolyte replacement beverages. Indeed, we are very lucky consumers to have so many options to meet a variety of health needs and personal tastes.
And, while the "good food, bad food" mentality will persevere, I'll leave you with this: you can choose just about any food you want in American and for the most part, find it quickly and easily. Sure, we may be a fast food nation and one with a ton of convenience foods but, this should make choosing wise choices that much easier.
As I walked through the large exhibit hall at the Institute of Food Technologists annual conference in Chicago this past weekend, it dawned on me just how much food scientists, companies, researchers and processors are doing to provide us with a diverse, tasty food supply that meets our nutrition and health needs. The exhibit hall was packed with companies that produce plant sterols (to lower cholesterol), unique types of fiber, amino acids, vegetarian sources of protein, omega 3s, gluten free flours, sugar substitutes and a variety of other functional ingredients to enhance health. These people can make a delicious high fiber pizza that packs a nutrition punch, caffeinated chewing gum for our country's military to "stay alive if you stay alert", and great tasting electrolyte replacement beverages. Indeed, we are very lucky consumers to have so many options to meet a variety of health needs and personal tastes.
And, while the "good food, bad food" mentality will persevere, I'll leave you with this: you can choose just about any food you want in American and for the most part, find it quickly and easily. Sure, we may be a fast food nation and one with a ton of convenience foods but, this should make choosing wise choices that much easier.
Wednesday, July 7, 2010
How to Lose Weight Quickly for an Event
First, let me say I’m not a fan of rapid weight loss. Why? Because I’ve seen way too many people lose weight and gain weight in a pattern that repeats itself more than a politician makes promises he can’t keep. They go on some version of a grapefruit, hot lemon water diet, lose pounds, go to an event, eat everything in sight and gain the weight back plus a few for the road. Then they get frustrated with dieting, throw the towel in and gain more weight, then go on another quick weight loss diet….. ah, well, you get the drift.
And though I’m not a fan of taking off pounds quickly, I get this question so often that I figured it was time to tell the world how to lose weight quickly and safely for an event. So, here are my rules of the road (in no particular order):
• Don’t believe the hype. Celery doesn’t have negative calories and hot lemon water or dousing your food with pepper isn’t going to speed your metabolism. Sure, you can drink hot lemon water or diluted cranberry juice but the only effect you’ll notice is frequent urination and possibly a placebo effect.
• Keep a food journal. Doing so will keep you accountable. Be sure to write down every BLT (bite, lick and taste).
• Lower your sodium intake. Sodium makes you retain water. Yes, we do need some sodium but I don’t recommend cutting it during exercise. Instead, cut down on sodium throughout the day when you are not active.
• Eat 300-400 calorie meals evenly spaced throughout the day.
• Make ½ of your plate vegetables or a mix of vegetables + fruit (do not consume large amounts of fruit at one time).
• Add protein to every meal.
• Add a portion of whole grain carbohydrates (1/4 of your plate) to your meals if desired.
• Cut out added sugars.
• Cut out all alcohol.
• Exercise!
Don’t stay on a low calorie and/or restrictive diet for a long time or you may end up with several nutrient deficiencies. Or, you might just end up grouchy. Neither one is very good.
What about quick weight loss pills and services? Steer clear of the pills/supplements (oftentimes they combine diuretics with laxatives). Diuretics alone are generally safe if used as directed. However, they can lower your blood sodium (called hyponatremia; this can be very harmful for the body) and cause a drop in blood pressure so, use with caution. As for the body wraps etc., I don’t know anything about these and, until something has research to back it’s use or I’ve tried it myself and noticed a difference, I just can’t recommend it. If you are going to give a body wrap a try, opt for one with a guarantee.
If worse comes to worse and you don’t fit into your favorite dress or suit, look at this as an opportunity to buy a snazzy new outfit that will make you look more in style and hide that extra 5 lbs at the same time.
And though I’m not a fan of taking off pounds quickly, I get this question so often that I figured it was time to tell the world how to lose weight quickly and safely for an event. So, here are my rules of the road (in no particular order):
• Don’t believe the hype. Celery doesn’t have negative calories and hot lemon water or dousing your food with pepper isn’t going to speed your metabolism. Sure, you can drink hot lemon water or diluted cranberry juice but the only effect you’ll notice is frequent urination and possibly a placebo effect.
• Keep a food journal. Doing so will keep you accountable. Be sure to write down every BLT (bite, lick and taste).
• Lower your sodium intake. Sodium makes you retain water. Yes, we do need some sodium but I don’t recommend cutting it during exercise. Instead, cut down on sodium throughout the day when you are not active.
• Eat 300-400 calorie meals evenly spaced throughout the day.
• Make ½ of your plate vegetables or a mix of vegetables + fruit (do not consume large amounts of fruit at one time).
• Add protein to every meal.
• Add a portion of whole grain carbohydrates (1/4 of your plate) to your meals if desired.
• Cut out added sugars.
• Cut out all alcohol.
• Exercise!
Don’t stay on a low calorie and/or restrictive diet for a long time or you may end up with several nutrient deficiencies. Or, you might just end up grouchy. Neither one is very good.
What about quick weight loss pills and services? Steer clear of the pills/supplements (oftentimes they combine diuretics with laxatives). Diuretics alone are generally safe if used as directed. However, they can lower your blood sodium (called hyponatremia; this can be very harmful for the body) and cause a drop in blood pressure so, use with caution. As for the body wraps etc., I don’t know anything about these and, until something has research to back it’s use or I’ve tried it myself and noticed a difference, I just can’t recommend it. If you are going to give a body wrap a try, opt for one with a guarantee.
If worse comes to worse and you don’t fit into your favorite dress or suit, look at this as an opportunity to buy a snazzy new outfit that will make you look more in style and hide that extra 5 lbs at the same time.
Monday, July 5, 2010
Low Calorie Diet Concerns
Low calorie diets have their place – they can help morbidly obese persons shed weight rapidly thereby modifying their disease risk factors and enhancing their quality of life. But, for the person who needs to lose 20 lbs or so, low calorie diets are not my favorite option unless they use them for a short period of time (2 weeks or so) or alternate low calorie days with higher calorie days (this takes diligence and commitment).
Why the distain for very low or low calorie diets? According to research out of Baylor University, conducted on Curves participants, a low calorie diet can quickly drop metabolism which means you are burning fewer calories at rest (in this particular study, they put women on a 1,200 calorie diet for 2 weeks). And that counteracts exactly what you are trying to do.
Secondly, low calorie diets can make you feel fatigued (especially if you aren’t eating the right foods). And when you are lethargic, all you want to do is sit on the couch – not exactly a good prescription for weight loss.
And lastly, low calorie diets often make it tough to get all the nutrients we need everyday. You have no calories to spare when you aren’t eating much, which means every single food must be packed with nutrition value. And, even then, you won’t meet your nutrient needs making a multivitamin and possibly supplemental vitamins or minerals (in addition to the multivitamin), very important. Some of the most obvious nutrient deficiencies and the foods you must eat to obtain enough of each nutrient include:
- Omega 3s ~ fatty fish
- Vitamin D ~ salmon, mackerel, fortified milk, some yogurts, some mushrooms, sunlight
- Calcium ~ dairy
- Iron ~ red meat, dark turkey meat, chicken
- Magnesium ~ halibut, mixed nuts, cereal
If you want to try a low calorie diet, do so only under the care of a Registered Dietitian and/or a physician who specializes in bariatrics (few physicians are versed on diet and nutrition but bariatrics is the study of obesity).
Why the distain for very low or low calorie diets? According to research out of Baylor University, conducted on Curves participants, a low calorie diet can quickly drop metabolism which means you are burning fewer calories at rest (in this particular study, they put women on a 1,200 calorie diet for 2 weeks). And that counteracts exactly what you are trying to do.
Secondly, low calorie diets can make you feel fatigued (especially if you aren’t eating the right foods). And when you are lethargic, all you want to do is sit on the couch – not exactly a good prescription for weight loss.
And lastly, low calorie diets often make it tough to get all the nutrients we need everyday. You have no calories to spare when you aren’t eating much, which means every single food must be packed with nutrition value. And, even then, you won’t meet your nutrient needs making a multivitamin and possibly supplemental vitamins or minerals (in addition to the multivitamin), very important. Some of the most obvious nutrient deficiencies and the foods you must eat to obtain enough of each nutrient include:
- Omega 3s ~ fatty fish
- Vitamin D ~ salmon, mackerel, fortified milk, some yogurts, some mushrooms, sunlight
- Calcium ~ dairy
- Iron ~ red meat, dark turkey meat, chicken
- Magnesium ~ halibut, mixed nuts, cereal
If you want to try a low calorie diet, do so only under the care of a Registered Dietitian and/or a physician who specializes in bariatrics (few physicians are versed on diet and nutrition but bariatrics is the study of obesity).
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