What Is Good Nutrition?
In This Chapter
Good nutrition is the foundation to good health. It assures your body has the nutrients it needs to support growth and function optimally. When you eat a healthy, well-balanced diet, you maintain your weight, help ward off disease, gain mental clarity, and genuinely feel better.
In this chapter, we’ll take a look at how you can make better food choices, what makes a well-balanced meal, and how exercise and stress affects well-being. Additionally, we’ll do a quick risk assessment of your health.
Good nutrition is the gateway to good health, but being really healthy involves a whole life approach. You need to take a proactive approach toward your health and not wait until a health issue is present before taking an active role in your well-being. Getting healthy means making good food choices, participating in an active lifestyle, finding ways to alleviate stress, and maintaining a joyful outlook on life. All of these things work in unison to make for a long and healthy life.
Eat Good Foods
Eating good foods sounds easy, right? So why isn’t everyone eating healthy? Well, it’s not so simple, especially if you’ve spent a lifetime learning poor eating habits. You may have to redefine what makes a healthy meal and seek out those foods, some of which may be new to you. Overhauling your diet can seem like an overwhelming task, but it doesn’t have to be. Some people can get started on their own and others need a little guidance and support. But before you can make a change in your eating pattern, you need to know what you’ve been doing wrong. This will give you a way to evaluate where you are and the areas you need to work on.
An easy way to begin the process is to keep a food log. A food log is a record of what you ate or drank, and the specific time and day you ate or drank it. Keeping track for about a week will provide you with a good picture of what you’ve been eating and the types of foods that dominate your diet. Next, evaluate how you’re doing by asking yourself the following questions as you review your food log:
Most people have room for improvement, and it’s important to gradually make small changes in your diet. One way to begin is to add more fruit and vegetables. Decide on a goal such as the addition of one fruit or vegetable per day for the entire week. It should be something you enjoy eating, too. There’s no point in making unrealistic goals, such as starting your day with a glowing green smoothie made of dandelion greens, kale, carrot, ginger, and an apple, when you don’t own a blender and you don’t even know if you like dandelion greens! An easy solution would be to add more vegetables you’re already familiar with to your diet.
Good nutrition involves a variety of nutrient-dense foods. We can classify them into five food groups. Each group provides a variety of essential vitamins, minerals, and plant nutrients like phytochemicals to help keep your body strong and healthy and help ward off disease. The five food groups are fruits, vegetables, grains, protein, and dairy. Your total number of servings varies based on your age, sex, and activity level. Check out the following table for specific recommendations based on your age and gender.
What’s a general serving size?
Serving recommendations based on choosemyplate.gov.
One of the key components to good health is exercise. For many people, exercise brings up overwhelming thoughts of going to a crowded, sweaty gym with lots of eyes judging you for being so out of shape. I’m here to tell you to stop playing that tape in your head and making excuses. Exercise doesn’t have to be a negative. The benefits of just a little bit of exercise are astounding—from greater mental clarity to increased energy and improved sleep, just for starters.
The easiest way to add exercise into your life is to schedule a time to go for a walk. All you need is a good pair of walking shoes that provide adequate support and stability. Begin with a 5-minute walk if that’s all the time or energy you have, and then when you’re ready, push it to 10 minutes and so on. Ideally, your goal should be 30 minutes per day for heart health, according to the American Heart Association (AHA).
Next, you need to begin to monitor your heart rate. Your target heart rate should be between 50 and 70 percent of your maximum heart rate. The simplest way to tell is if you can still carry on a conversation while you’re exercising; if you can’t, your heart rate is too high. Keeping your heart rate in the “zone” helps you burn more calories.
NOTABLE INSIGHT
Exercise doesn’t have to equate to running. It can be anything that gets you moving. Check out the calories burned based on a person who weighs 155 pounds and is active for 30 minutes:
Data from the Harvard Heart Letter from Harvard Medical School.
To determine your target heart rate, you must first find out what your resting heart rate is. According to the National Institutes of Health (NIH), the average resting heart rate is between 60 and 100 beats per minute for adults.
How to take your pulse:
Now multiply your maximum heart rate by 0.5 (50 percent) to determine the lower end of your target heart rate zone: 185 × 0.5 = 92.5
Next calculate the upper level of your target heart rate range by multiplying by 0.7.
185 × 0.7 = 129.5 or 70 percent of your maximum heart rate
Your range of 92.5–129.5 (or 93–130) is your target zone.
If you haven’t exercised in a long time, it’s a good idea to start out by keeping your target heart rate at 50 percent and then increase your range as you get more fit. However, before you start any exercise program, it’s a good idea to check with your doctor and also keep in mind that some medications can alter your heart rate.
Manage Your Stress
Eating regular nutrient-rich meals can help alleviate stress, especially if they contain foods high in omega-3 fatty acids like salmon and flaxseeds, which have been proven to help even out the body’s stress hormones. See Chapter 8 for a list of foods high in omega-3s. There are also other ways to help manage your stress utilizing techniques like meditation and exercise.
DEFINITION
Meditation is a practice that helps you find inner peace. It also helps you deal with life stress and has been used for centuries as a way to calm the body. Follow these simple tips to get started today:
Here are some tips to reduce stress:
America is suffering from an epidemic of overweight and obesity, and the outlook doesn’t seem to show signs of improvement. Weighing too much or being obese can lead to many diseases such as diabetes, heart disease, and some cancers. How can you tell if you are at risk? You need to know your numbers:
The Keys to Good Nutrition
Nutrition is key to good health because it impacts your whole body and mental status. Not only does it help your body grow and repair itself, it has the potential to make corrections when cells go awry, especially those that can lead to cancer. Nutrition is so important, but unfortunately many people don’t make it a priority until they’re facing a health crisis.
Your approach to good nutrition should be through good foods. You must strive for variety and balance. The kinds of foods you want to build your nutrition base around are mostly derived from plants such as vegetables, fruits, and whole grains. If 75 percent of your diet is from these sources, you’re headed in the right direction. Next, you would fill in the remaining 25 percent with animal-based proteins and dairy or dairy alternatives. This will automatically help you limit convenience and fast foods because you will be so well fed. By eating this way, you’ll feel better, and have more energy and improved mental clarity. This is not to say that you shouldn’t indulge a little every now and then, but it’s important to know what you’re putting into your body.
Reading labels and ingredient lists is vital when you want to focus on creating a healthy diet. You may discover your favorite “go to” food is full of the worst kind of fat and over the top in sodium content. Once you know the facts, the food may not be so appealing anymore. This is where making a rational, informed decision can lead to new eating habits that are better for your health.
Furthermore, good nutrition is about making this new way of eating a lifestyle and moving away from the diet mentality. It’s about making small changes that can last a lifetime. Having the nutrition knowledge is one thing, but putting it into action is what matters most when it comes to your health.
The Dietary Guidelines for Americans
Every five years the U.S. government publishes the Dietary Guidelines for Americans. This is a joint effort between the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA). These guidelines provide valuable information on what we should be eating and drinking to promote health, maintain our weight, and ward off health-related diseases like heart disease for all Americans over 2 years of age.
The first edition of Dietary Guidelines was released in 1980, and it reflected scientific evidence about diet and health. In 1985, they established a committee consisting of nutrition and health experts, which they have continued to do with each release. These committee members are appointed with each edition. Subcommittees and workgroups are established and public comments and meetings are held to discuss the relevant issues related to health and nutrition. Visit cnpp.usda.gov/DietaryGuidelines for the latest information.
While the 2015 recommendations haven't been released as of this book's writing, the key recommendations from the 2010 Dietary Guidelines for Americans on foods and food components to reduce in the diet are as follows:
The foods and nutrients to increase in your daily diet are as follows:
The Dietary Guidelines also includes specific recommendations for certain population groups. For instance, women who are thinking of becoming pregnant or are pregnant or breastfeeding should:
Additionally, those age 50 and older should eat foods fortified with B12 or are advised to take a dietary supplement.
Finding a Nutrition Expert and Support
Working with a nutritionist is a great way to help you improve your diet and reach your health goals. Nutritionists can point you in the right direction, keep you on track, and hold you accountable for your actions. They can also make sure you don’t go overboard when trying to make too many changes at once. Most nutritionists specialize in certain areas such as weight loss, food allergies, food coaching, sports nutrition, diabetes, and eating disorders. It’s a good idea to find one that’s experienced in working with people with your specific health issues. Secondly, you need to feel really comfortable with this person, as food is quite personal.
It’s important to realize that there is no legal definition associated with the word “nutritionist,” so be sure to ask questions to determine the person’s qualifications. Here are a few tips:
A registered dietitian nutritionist (RDN) meets these qualifications and can be found all over the United States and the world.
DEFINITION
A registered dietitian nutritionist (RDN) translates the science of nutrition into practical solutions for health. RDNs have a minimum of a Bachelor’s degree in science, completed an accredited supervised practice program 6 to 12 months in length, passed a national examination, and are required to meet additional professional education requirements to maintain registration. There are over 70,000 RDNs worldwide. To find a RDN near you, go to eatright.org/find-an-expert.
The Least You Need to Know
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