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Healthy Eating for Healthy Living

Let thy food be thy medicine, and thy medicine be thy food. -Hippocrates

Most people know that it is important to eat healthy. In fact, diet plays a significant role in six of the top ten leading causes of death in the United States . Heart disease, strokes, and diabetes, to name a few, can all be improved or prevented by appropriate dietary interventions. Furthermore, common illnesses such as hypertension, depression, and allergies, are often associated with unhealthy eating patterns. While people may understand the importance of a healthy diet, they may not always know how to eat healthy. Which foods are important? How much of each food do I need to eat? Why should I eat foods that are bright in color?

First, let's start with the basic nutrients: protein, carbohydrates, fats, vitamins, minerals, and water. We need all of these each and every day in order to stay healthy and free of disease.

Protein is important because it is used by the body to build bone, muscle, connective tissue, hormones, enzymes, and antibodies during infection. It also helps to stabilize blood sugar levels and regulate appetite, and it can be used as a source of energy when carbohydrate stores run out. Too much protein, however, is not recommended as excessive intake can lead to conditions such as osteoporosis, gout, and weight gain. Good sources of protein include: fish, turkey, chicken, eggs, tofu, and lean red meat.

Carbohydrates are the body's main source of energy and come from a variety of sources: whole grains, fruits, dairy products, and vegetables. They are broken down into two types, complex and simple. Complex carbohydrates take longer to digest, thus allowing the body to feel fuller longer. In addition, they contain fiber, which has beneficial effects on cholesterol, blood sugar, and elimination or “bathroom habits.” Some examples include: multigrain bread, brown rice, whole wheat pasta, and oatmeal. Simple carbohydrates, on the other hand, are rapidly absorbed and because of the refining process, have very little nutritive value. Candy, cookies, cake, and soda all contain simple carbohydrates and should be eaten sparingly.

Fats also provide energy to the body, as well as add taste to food, regulate appetite, and assist in the absorption of the lipid-soluble vitamins, A, D, E, and K. They also function in the synthesis of cell membranes, hormones, and nerves, making them a very important nutrient for the entire body. While most Americans consume enough fat in their diet, many are deficient in the essential fatty acids, omega-3 and omega-6. Essential means that our body cannot make them, and so, we must get them from the foods we eat. Essential fatty acids are important factors in the prevention and treatment of heart disease, depression, skin conditions, hormonal imbalances, high blood pressure, and inflammatory processes. Omega-3's can be found in high amounts in cold water fish (salmon, cod liver, anchovies, sardines), canola oil, flaxseed, pumpkin seeds, and walnuts. Omega-6's are found in: wheat, sesame seeds, and safflower, sunflower, borage, and evening primrose oils.

Vitamins and minerals are essential for survival and must be obtained from the foods we eat. The fat-soluble vitamins, A, D, E, and K, are stored in the body in substantial amounts and therefore, do not need to be eaten every day. The water-soluble vitamins, on the other hand, are generally not stored in the body and must be consumed on a daily basis in order to remain healthy. While it is always best to obtain vitamins and minerals from the foods in our diet, this can be a difficult endeavor these days. Not only is the health of our soil depleted, but the processing and packaging processes have left food completely devoid of these precious nutrients. When possible, choose fresh, whole, and organic foods to maximize the vitamin and mineral content of your diet.

Water is the single most important nutrient we consume. While we can live for weeks, sometimes months, without food, we can only go a few days without an adequate supply of water. In fact, just a 2% decrease in the body's water content can cause signs of dehydration: irritability, headache, inability to concentrate, fatigue, weakness. Comprising the majority of the human body, water plays numerous roles in the health and functioning of the body. Digestion of food, lubrication of joints, elimination of toxins, and regulation of body temperature and metabolism are just a few of water's key responsibilities.

Now that we know what to eat, we need to know how to eat. Here are some general guidelines for healthy eating:

•  Eat protein at every meal. This is important because protein helps to regulate your blood sugar levels, and thus your appetite. In addition, protein boosts the body's metabolism by 25%, whereas fats and carbohydrates only increase the rate by 5%.

•  Eat small meals more frequently throughout the day, rather than 1-2 large meals. Eating more often will have a more positive effect on the body's metabolism, resulting in more calories burned. Ideally, it is best to eat 3 regular meals and two healthy snacks each day.

•  Choose fats from plant sources, such as nuts, seeds, avocado, and olive oil, which are healthier for the heart than the saturated fat from animal sources, such as cheese, cream, and beef.

•  Choose whole fruit for dessert. Not only is it sweet, but fruit also contains fiber, vitamins, and minerals, making it a delicious as well as nutritious food. Furthermore, fruits contain anthocyanidins. These compounds, which give fruit its bright color, help to combat free radicals, the molecules responsible for causing damage in the body.

•  Drink at least 8-10 glasses of water a day. Sometimes people think they are hungry, when in reality, they are thirsty. Carry a bottle of water with you throughout the day and fill it up often.

•  Aim for 4-5 servings of vegetables a day. Vegetables are naturally low in calories and, like fruit, are a great source of fiber, vitamins, and minerals.

•  Eat foods as close to their original state as possible. Avoid highly processed and packaged foods, which are devoid of beneficial nutrients.

Now that you have a general idea of what and how to eat healthy, here are some examples of nutritious meals and snacks:

Breakfast
Egg white omelet with tomato and green pepper, multi-grain pita bread
Frozen berry protein smoothie
Turkey BLT on whole wheat toast
Oatmeal made with skim milk, topped with pecans

Lunch
Broccoli and white bean soup with whole grain crackers
Baked salmon on fresh greens with a bowl of fresh fruit
Grilled chicken lettuce wraps with brown rice
Turkey sandwich on pumpernickel with tomato basil soup

Dinner
Stir-fry tofu and vegetables with buckwheat noodles
Turkey burger on multi-grain bun with steamed zucchini and squash
Roasted chicken with green beans and a baked sweet potato
Vegetable lasagna with cottage cheese

Snacks
Plain yogurt with fresh peaches
Sliced apple and a fourth cup of almonds
Roasted soy nuts and an orange
Cottage cheese on rice cakes
Peanut butter on rye crackers


Article aurthored by Dr. Cherie Minette, Naturopathic Physician


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