Nutrition in a nutshell

Nutrition sure seems complicated sometimes - especially when you read/watch mainstream media! I admit, there are definitely some complex things about nutrition, and we still don't have all the answers about everything, but for the most part, nutrition is actually fairly simple.

Almost every bit of true, scientifically supported advice boils down to, well, many of the things you've been told all your life. And it actually sounds pretty boring, sometimes. It's nothing flashy, like fad diets and super foods, so it doesn't make great headlines, but it can make a BIG difference in people's quality of life.

I can get into more details later, but here are a few principles that most of us can be better about that can also make the biggest difference nutritionally:

1. Eat fruits and vegetables - If I played favorites, this one might win. I don't care if it's carrots, cauliflower, cucumber, or kale, eating vegetables and fruits gives you fiber, vitamins, and minerals. It fills you up, promotes good intestinal health (we are learning more every day about the role of the bacteria in your intestines), and keeps you regular. Whole fruits can satiate that sweet tooth without the hard crash that happens with refined sugar. Not only are they delicious and nutritious in their own right, but eating them displaces some of the less-nutritious foods you might eat. Almost everyone can stand to add more fruits and vegetables.

2. Eat more whole grains - Whole grains have more fiber and staying power than refined grains. This means they won't mess around with your blood sugar the way sugars and white flour do. They also have more nutrients. Whole grains are things like whole wheat bread, brown rice, quinoa, and, obviously, whole grain tortillas and pasta. If you can't stand the taste and texture of whole grain things, at least go pick up some "white whole wheat" -  still whole wheat like its brown counterpart, but much softer - it even tastes good in cookies!

3. Eat fewer refined and processed foods - An occasional candy bar will not kill you. The problem is when "occasional" becomes "frequent," and our diet becomes more and more removed from whole foods that are full of wholesome nutrients. Refined foods tend to be higher in sugar, fat, and sodium. They also tend to be slightly (or more) addictive, and they replace better foods.

4. Drink water - Not soda. Or juice. Milk is okay, but please, please, please drink water! We are 70% water - if we want to remain fully functional, we need to replenish that! Not only is it important for our blood, kidneys, and brains, it also helps us regulate our hunger and fullness. Sugary drinks like soda and juice fill us with empty calories and can really pack on the pounds. Our bodies also have a hard time recognizing the calories from liquids, so it can be harder to recognize fullness.

Hopefully that's enough to get you started! We will be talking more about nutrition in the weeks to come. If you are interested in joining our Weight Loss Group in Doylestown this month, check it out here. We'd love to have you!