Simplifying Nutrition

Let’s Keep It Simple

You’ve heard it before - balanced nutrition is needed for optimal health. In this day and age, we are bombarded by advertisements, social media, and influencers trying to inform us about the newest superfood, the up and coming weight loss trend, the next fad diet, and life-changing supplements. The thing is, there is no trend, supplement, or diet that will solve all your problems. A nutritious diet consists of making healthy choices. But in a world with so many options, it can become overwhelming. Allow this to be your guide to help simplify nutrition. 

Fruits and Vegetables

  • Vegetables and fruits are a major source of our micro nutrients, vitamins, as well as fiber. Fruits and vegetables are also a wonderful source of carbohydrates, making them a great source for energy.

  • Ideally, you will want each meal to include half a plate or bowl of vegetables. But this doesn’t have to be one lump of kale; try eating all the colors of the rainbow or even adding herbs to your dishes. Having diversity in the vegetables you choose will allow you to get a variety of different nutrients from your meals.

  • To some, vegetables are a boring topic but by finding creative ways to add them to your diet will make them more fun! Try blending spinach and adding it to your favorite pasta sauce or dipping bell peppers in hummus. 

Protein

  • There are many nutrients our body can make but there are some nutrients we must get from our foods, such as essential amino acids. Much of our essential amino acids come from the proteins we consume. Proteins are essential for proper muscle growth, hormone synthesis, as well as energy regulation.

  • Ideally you want to be consuming a little over ⅓ - ½ of your body weight in grams of protein (example: if you are 150 pounds, you would want to consume 50-75 grams of protein daily.)

  • When shopping for animal-based protein, grass fed/grass finished, pasture raised, or wild caught is best in order to avoid the hormones, antibiotics and dyes fed to the animals.

  • If plant-based sources of protein work best for you, here are some options to consider:

    • Beans, chia seeds, quinoa, and tofu

Carbohydrates

  • Carbohydrates get a bad rap- the truth is, carbs are necessary to supply energy to our entire body! When consuming carbohydrates, we just want to be mindful of the type of carbohydrate we are consuming. There are simple carbs and complex carbs. 

  • Simple carbohydrates are ones that you can think of as simple sugars - white bread, table sugar, rice, and fruit juices. These break down to be used as energy very quickly.

  • Complex carbohydrates are those that have longer chains of sugar molecules, making breakdown slower, allowing for slower release of glucose into the bloodstream, allowing for sustained energy. Fiber-rich fruits and vegetables, sprouted grains, beans, and sweet potatoes are a great source of complex carbohydrates.

Tips to consider:

  • The best rule of thumb is to eat whole foods that have not been processed and packaged. The best way to do this would be to shop for the majority of your groceries on the outer perimeter of your grocery store. 

  • Try eating fruits and vegetables that align with the seasons. This will be a great way to try new foods while also reaping nutritional benefits. Eating with the season also allows for us to be able to get the freshest foods around the area as well.

    • Consider shopping at your local farmers market for fresh fruits and vegetables that are sourced locally

  • Try to buy organics if possible. Otherwise, try to use the Dirty Dozen and Clean Fifteen as a guide on deciding which produce to purchase organic.

    • Looking at produce labels can be a good way to determine if they are grown organically, or conventionally 

      • A 5 digit code, starting with the number 9 means it has been grown organically

      • A 5 digit code, starting with the number 8 means it has been genetically modified 

      • A 4 digit code, usually starting with the number 3 or 4 means it has been grown conventionally with pesticides and chemicals in nutrient poor soil. 

  • Stick to what you like and don’t force yourself to try too many new things at the same time. Incorporate one or two new things each day/week.

  • If there are specific dishes you enjoy making or eating, try swapping out the protein source or the vegetable source to switch up the nutrient profile. 

All this information is great but only if you find ways to make it work for you and your lifestyle. When making dietary changes, consider what excites you about a meal and find ways to incorporate that into your dish. A meal can be full of nutrient-dense foods, but if it looks boring to you or makes you dread taking a bite, you aren’t going to enjoy eating it.

Nourishing your body with food should also come with nourishing your soul. Be kind and compassionate with yourself because lifestyle changes come with a number of hurdles and not every diet will work for you. Beyond the main components of nutrition, there are other factors to consider including food intolerances, how your body absorbs nutrients, and what amount of food you need for your specific lifestyle. To learn more about what proper nutrition looks like for you, book a consult with one of our naturopathic doctors by calling (858) 800-2555.

Nikodemas McNultyhealth, healthy, vegetables, carbs, protein, nutrition, nutrients, health tips, nutrition tips