Nutrition Part I (Sugars, Fats, & all the "goodies")
So for those who don’t know where to start, I decided to offer a little bit of guidance, all in one place, to help you. There are numerous wonderful resources nowadays that have the ability to help us track our nutrient intake, “count calories”, and understand more about foods and their contents. I am by no means a Registered Dietitian or a nutritionist but I think this will be a good place to start if you are feeling lost or overwhelmed.
The best place to begin, and I think many dieticians will agree this is an essential step, is to evaluate your current dietary intake.
Now you could seek professional help, sure. But I’m saving you time and money to start making basic changes on your own (in no way do I undermine the importance of their work and there are certainly times when you should absolutely seek professional help) but there’s that.
Get a notebook and a pen. Or use an app for that, I don’t care. For at least 3 days (preferably 7), write down every single thing you eat. Don’t try to change it on purpose, just do it. A pattern will begin to emerge. You may have a routine. Or you eat the same thing for breakfast. Or you skip breakfast. You can use an app such as MyFitnessPal to analyze the macronutrients (proteins, fats, carbs) and micronutrients (vitamins and minerals) in these foods to give you a better idea of whether you eat “too many carbs” or you may need a little extra protein.
Next, take a look at the most commonly “abused” nutrients, which are:
Sugar: Here I’m referring to added sugars. The current recommendation is to keep your added sugar intake below 10% of your total daily calories or about 50 grams per day. To get a better understanding, a can of Coke has 39 grams of sugar. One, can. I’m not even talking about candies, cookies, cakes, the couple packets of sugar in your morning coffee. Yes, you are not immune to this. We all do it. But we don’t realize how much sugar we are actually consuming on a daily basis. So next time, take a look at that label and do yourself a favor. Choose your treats wisely, and pick whole, fresh foods, such as whole fruit, vegetables, fresh squeezed juices over items that are artificially sweetened.
Sodium: This is another biggie. Sodium is sneaky. It hides in everything. Did you know that coffee has sodium? What about a bagel? Yes, a plain bagel. This is why it’s so important to be mindful of your sodium intake. Many think that reducing your sodium means to stop using table salt. The interesting thing is, we don’t get sodium overloaded by salting our food. Most of this extra, “bad” sodium comes from prepared or packaged foods. Some of the worst sources of sodium are canned soup, cold cuts, fast food & “quick” frozen meals, pizza, etc. Notice a pattern? Again, eating fresh, whole foods can make a huge difference. If you’re short on time & still keen on buying pre-packaged or ready made meals, at least compare the labels between similar products when making a choice. Limit your sodium to 2300 milligrams per day (for a healthy individual).
Saturated and Trans Fats: If you see these two words, “trans fat”, run, don’t walk. This type of fat has been repeatedly linked to heart disease, heart attacks, stroke, & all the dandy things that lead up to these awful yet preventable life events, i.e. high cholesterol, high blood pressure, diabetes, etc. Just avoid trans fats in general. This should not be in food, period, so don’t eat it. Remember those delicious elephant ears you bought at the festival, or that juicy burger with drippings that you had on a night out? Well, that’s trans fat. As are the famous McD french fries, Dunkin donuts, and Lays potato chips. Saturated fat is that kid at the birthday party that doesn’t quite steal the show but still causes enough trouble to get noticed. It’s bad, but not as terrible as trans fat. You may find it more commonly, as it’s present in most meat and dairy products, some of our favorite snack foods, your charcuterie boards, and that cheesecake you made or dip that someone brought to the party. The idea is to keep it below 10% of your total daily caloric intake or about 20 grams. For perspective, a full-size sundae can have up to 38 grams of saturated fat, and one serving of lean beef has about 5 grams.
Fiber: The recommended amount of fiber per day is 28 grams. How much does an average American get? About 10-15. That’s half. And then we wonder why colon cancer is becoming more prevalent, many struggle with “leaky gut”, constipation, IBS, etc. There is insoluble and soluble fiber. That part speaks for itself. However, you want to include both in your diet. So a balanced mix of whole fruits & vegetables, whole grains, & beans & legumes should do the trick. Some easy tips to include more fiber include: adding chia or flax seed to your salad, yogurt, smoothie, or baked items. Buying over-the-counter fiber packets or capsules can also give you a small boost. Fiber really can work wonders in helping you curb appetite, lose weight, control blood sugar & cholesterol, & regulate your bowel habits and digestive processes.
Vitamin D: Most Americans are deficient in Vitamin D, it’s a fact. See my other post about deficiencies for more information. Vitamin D is needed for proper absorption of calcium, which in turn, is needed to build and maintain healthy bones. Thought that was only important for adolescents and the elderly? Think again. Vitamin D can also have a huge impact on your mood. But as I said, that’s in another post. The point is, you should be mindful of your daily Vitamin D intake by reading nutrition labels on foods. Luckily, many foods are fortified with Vitamin D, such as milk, cereal, and orange juice. However, other main sources include fish, other seafood, eggs, and mushrooms. If you are vegan, you may need to supplement accordingly. Otherwise, many Americans also lack on their intake of lean proteins & healthy fats, so subbing fish (or seafood) for beef or pork for your weeknight dinner can definitely help get those recommended daily 20 micrograms.
Calcium: Next up, the colleague and close friend of Vitamin D. They share common food sources, and are added to many prepared or prepackaged foods. The recommended daily intake of calcium is 1300 milligrams per day. This can vary depending on your age or condition, but this is the general amount. Calcium has many other functions in the body as well, and imbalances can cause problems with muscle & nerve function, leading to more immediate symptoms versus affecting bone health in the long term. Thankfully, even for vegans, calcium sources are plentiful & do not present a challenge. Aside from dairy, OJ, & cereal, dark leafy greens, some seafood, tofu, beans & lentils, as well as some nuts & seeds such as almonds and sesame, are also high in calcium. 1 cup of greens or yogurt, for example, gives you about 20-25% of your daily intake. Pretty easy, no?
Iron: While calcium tends to be the focus of the younger or older population, iron is a key nutrient that is especially vital to the health of women that are of childbearing age (and/or menstruating). Again, the needs can vary based on your specific iron levels, your age, condition, diet., etc. But the general recommended daily amount is 18 milligrams per day. As mentioned in my post on deficiencies, some populations, such as vegetarians and those on a gluten-free diet, are also at higher risk due to dietary choices. But no fear! While iron is most certainly present in high amounts in various meats and whole grains, green leafy vegetables, soy, some seafood, rice, potatoes, beans & lentils, and some nuts & seeds are also high in iron. Some gluten-free products are now also being fortified with iron to give my GF folks an advantage, without feeling left out. Oh, and did I mention that dark chocolate has iron in it? Because who needs another reason to have some more…
Potassium: You may be low in your potassium intake (or level) & not even realize it. Low potassium causes subtle symptoms or can turn “south” very quickly. You may have even been on potassium supplements in the past, especially if you take any blood pressure medication. Even in healthy individuals without chronic illness, especially when the high heat hits, it’s important to not only eat your bananas but also incorporate more of: green leafy vegetables, potatoes, a variety of fruits (especially citrus), tomatoes & tomato products, avocado, beans, lentils, and seafood. This should help you hit your goal of 4700 milligrams per day.
Stay tuned for Part II!
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