Healthy Diet Basics

May 26, 2009

Though many of us do get too much protein in our diet, studies are showing that many people need much more protein than what is currently recommended by the USDA pyramid, as long as simple carbs and saturated fats stay on the low side.  Protein is what our bodies use to maintain cells, tissues and organs and a lack of protein in our diets can result in slowed growth, reduced muscle mass and lower immunity. Protein is what gives us the energy to get up and go –and keep going all day long.

Now let’s talk carbohydrates. Whole grain-based carbohydrates are digested more slowly than refined carbohydrates like white bread and pasta but they keep your insulin levels from rising and falling too quickly, which helps you get full faster and for longer.   Focus on true whole grains, such as whole grain brown rice, millet, and quinoa.

Dietary fiber, found in fruits, vegetables and whole grains is essential for maintaining a healthy digestive system and helping you feel fuller faster and longer.  This can which can help prevent overeating, keeping blood sugar levels even, and slow digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.

Dark leafy greens are a packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K and help to strengthen the blood and respiratory systems, too.  Choose from: kale, mustard greens, broccoli, and Chinese cabbage.

Fruits are an important part of any diet as they provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose from fresh or frozen, and focus on variety.  If you can, go for the brighter, deeper colored fruits and vegetables which contain higher concentrations of vitamins, minerals and antioxidants.

And let’s not forget beans, nuts, peas, and soy which are good sources of protein, fiber, vitamins, and minerals too. For vegetarians, this is a critical group as many of the foods in this group provide iron, (better absorbed when a source of vitamin C is consumed with the meal).

Finally, fats –focus on the good fats which are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full, and again, if consumed in moderation, there’s no need to fear saturated fats either.

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