Ocnutrition’s Blog

Eating Right
June 22, 2010, 7:17 pm
Filed under: General Nutrition

Every year there is a new gimmick and another diet promising to solve your health woes. The fact of the matter is that there is no magic trick for eating right. There are no bad food categories, no good or bad times to eat. No one food guarantees good health, just as no single food is harmful to your health. However, there are fundamental scientifically based facts that are guaranteed to provide you a lifetime of better health. A lifestyle focused on eating a wide variety of foods consumed in moderation and coupled with regular physical activity is the key to good health.

Top Nutrition Facts for Healthful Eating

Think nutrient-rich rather than “good” or “bad” foods. Emphasize carbohydrate-rich foods such as fruits, veggies and whole grains. These items are packed with vitamins, minerals, fiber and other nutrients that are all essential for your well-being. Shoot for at least half of your grains to be whole grain and at least one fruit or veggie each time you eat.

Choose fat-free or low-fat milk and milk products (i.e. yogurt, cheese) as opposed to full fat milk products. Your body requires their calcium and vitamin D content and studies have shown a link between dairy consumption and lower body weight. Additionally, with the increased use of sun screen our bodies aren’t making as much vitamin D from the sun, making it even more important to consume our vitamin D. Strive for 3 servings of milk or milk products daily.

Include lean meats, poultry, fish, beans, eggs and nuts. These are all excellent sources of protein. Proteins are crucial components of all body tissues. Your body requires 5 to 7 ounces of meat/protein sources per day. Beans are an excellent vegetarian source of protein and a top notch source of fiber.

Choose healthy fats. Your body requires approximately 20-30 percent of calories to come from fat. Choose monounsaturated or polyunsaturated fats, these types of fat come from vegetable sources (i.e., olive oil, avocado, nuts and seeds). Limit saturated fats, trans fats and cholesterol.

Be physically active. Your body requires movement; regular physical activity helps reduce the risk of chronic disease and helps control your weight. It also improves your mood, gives you more energy and improves your ability to think and concentrate. Strive to exercise 30 to 60 minutes daily and every 5 to 10 minute period counts. Be more active naturally: take the stairs instead of the elevator, park farther from your destination, walk the dog more frequently or for a longer time. In addition, it is critical to stretch and strengthen your muscles.

Don’t forget to water yourself! Water is a vital component of your body. Be sure to drink at least 8 cups of water each day. What kind of water? Tap water is best, feel free to add a squeeze of fresh lemon or lime juice to improve the taste.

Most importantly, be sensible. A committed common sense approach to eating will transform your body, improve your health, and boost your energy level.

For more specific information check out www.mypyramid.gov.

This information was brought to you by Robyn Gaines-Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788

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