It's Time for a Diet Overhaul

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.

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.