Tweet This
From gluten-free diets to 14-day juice cleanses - it’s no wonder that the concept of “healthy... [+]
If you google the phrases “healthy eating,” “natural foods” or “clean eating” you will get more than 25 million different links to learn more. With all of these links it is no wonder that many people find the concept of “eating right” to be very challenging. Well the good news is that eating what you need to meet your nutritional needs doesn’t have to be that difficult.
Meeting basic nutrient needs starts with understanding what the body needs to function at its best. The key nutrients that you need for health and for you to feel good are carbohydrates, protein and fat. Yes you read that right, carbohydrates are important to overall health since they are the source of glucose, the fuel by which the body survives. Maximize the quality of your carbohydrates by focusing on more whole grains like wheat, rye, oats, barley or corn but remember that quantity does make a difference.
In terms of protein, the 2010 Dietary Guidelines recommend focusing on more plant-based protein foods like beans, nuts and seeds. If you choose animal protein foods, go with leaner, lower-fat choices. Probably the one area of great confusion is the quantity of protein that is needed. A good source to help you make the right choices, both in terms of foods and portions, is to visit http://www.choosemyplate.gov/. Here you will get information that is grounded in science, is simple to understand and provides tips on how to make these better for you choices work.
As a Registered, Licensed Dietitian I spend a lot of time helping people learn the basics, weed through the misinformation and develop eating plans that are enjoyable. While explaining the basics is very straightforward, the concepts of “natural” and “clean” can be very confusing. First, the word “natural” does not currently have a legal definition—there is only a Food and Drug Administration policy on what they “assume” it to mean. What this means to label readers is that the term is used inconsistently and does not always mean what the buyer thinks.
The use of the word “clean” is even more confusing since there is no legal definition or policy related to use of the word. The word “clean” is often used to describe foods that are not processed, lack preservatives or additives and it frequently refers to foods with ingredients you can pronounce. While these might sound like good ways to choose, these parameters miss a few things. First, technically all food is processed. Second, preservatives and additives are often there to protect food from foodborne pathogens. Third, technology allows for the best food to be grown, processed and then transported to grocery shelves. While in the ideal world we might only eat what grows within 150 miles of where we live, the problem is climate does not allow for plant growth year-round in all areas of the country. If we want fruits and vegetables in the winter they must come from warmer regions, thus processing is needed. Another technology that allows for greater diversity and availability of products is biotechnology, which can help improve crop yield.
When it comes to only choosing foods with ingredients that you can pronounce this could mean you’d skip foods fortified with riboflavin, thiamine or cyanocobalamin – all B vitamins. If you need help figuring out how to meet your nutrient needs, take the best step – find a Registered Dietitian in your area. You can locate one by visiting http://www.eatright.org/.
