What Should I Do First? (Part 1)

The question, "What makes a diet and lifestyle healthy? " was asked to a group of young girl scouts aged ten. Their answers were clear: Engage in play, drink water, consume whole grains and fruits, and steer clear of sweets. The girls' insights align with the views of nutritionist Marion Nestle from New York University, who said, "It’s important to eat less and be physically active, include an abundance of fruits, vegetables, and whole grains, and limit intake of junk food. " Similarly, Michael Pollan in his 2008 book In Defense of Food offers a straightforward suggestion: "Eat food. Not too much. Mostly plants. " So, why don't we adhere to a nutritious diet? If Pollan is accurate in asserting that maintaining a balanced diet is simple, then what accounts for the failure of many to do so? Below, we explore two important factors. Our emphasis has been on steering clear of certain foods. Over the last thirty years, the main emphasis has been on avoiding "bad" foods while favoring good ones. Yet, the criteria for “bad” food have continued to evolve. For a significant period, the focus was on fats as the main enemy. Then, carbohydrates also gained notoriety. While plant proteins were on the rise, animal proteins experienced a decline. Naturally, there has always been an emphasis on calorie intake. While searching for foods to avoid, we failed to discuss what we should be including in our meals. Recent nutritional studies suggest that the impact of what we fail to eat might be more significant for our health than consuming "bad" foods. Knowledge is not enough; we are aware yet inactive. The saying we all know is: fruits, vegetables, whole grains; fruits, vegetables, whole grains. We possess knowledge and intelligence. Still, there is often a disconnect between what we understand we should do and what we actually do. A study by Johns Hopkins indicated that a national campaign in 1991 intended to promote fruit and vegetable intake did not result in increased consumption among Americans. Only around 10% of individuals consumed the recommended "five a day" servings, with at least half not eating any vegetables whatsoever! Furthermore, according to the American Journal of Preventive Medicine (2007), many respondents believed they were knowledgeable about nutrition. How can we overcome these challenges? One approach is to view food as a form of information. This perspective encourages us to ask: • What messages is my body receiving from this food? • Will this food enhance my health, or could it lead to dysfunction, symptoms, and illness? These questions can guide you in choosing what to eat and motivate you to bridge the gap between knowledge and action! Let's start with a simple guideline: consume only whole and natural foods, avoiding those that have been heavily processed. 1. Diversify your food choices. What are the top ten actions I should take? Research shows that individuals who eat a varied diet tend to be healthier, have longer lifespans, and are less prone to conditions like diabetes, heart disease, and cancer. A variety of food types includes fruits, vegetables, whole grains, legumes, meats, fish, seafood, nuts, seeds, and dairy. To add diversity, incorporate different foods within these categories. Whole grains can include options like whole wheat, wild rice, oats, rye, or barley. A diverse diet ensures you receive various nutrients since specific nutrients are found in different foods. Aim to include phytonutrients, proteins, fats, carbohydrates, vitamins and minerals, as well as fiber in your meals. The U. S. Department of Agriculture has recently introduced a visual aid called Choose My Plate to help make healthier food decisions. This resource replaces the classic food pyramid and recommends dividing your plate into four sections, devoting half to fruits and vegetables. The other half should be equally split between grains and proteins. By consuming a varied diet, you can obtain the necessary nutrients for essential processes such as hormone production, which affects your mood, and fortifying your immune system. 2. Cultivate more fruits and vegetables. There is an increasing amount of scientific evidence indicating that a diet rich in fruits and vegetables contributes to the prevention of various diseases. For example, several studies have found that a higher consumption of fruits and vegetables correlates with a reduced risk of cardiovascular issues, including strokes.
(American Journal of Clinical Nutrition, 2008). The USDA Center for Nutrition Policy and Promotion suggests consuming between five and thirteen servings of fruits and vegetables daily, as stated in the 2005 Dietary Guidelines for Americans. A serving can be defined as one piece of fruit, one cup of vegetables, one cup of salad greens, or two cups of juice. In addition to being rich in vitamins and minerals, fruits and vegetables are packed with helpful phytonutrients. These are known as "phyto" nutrients, which enable plants to protect themselves against diseases, pests, adverse weather, radiation, and other threats to their existence. Plants lack the ability to escape or confront dangers. The protective qualities of phytonutrients also provide us with benefits when we consume these plants. The colors of the food are indicators of its phytonutrient levels. Strive to include at least five different colors in your daily intake to ensure a diverse range of phytonutrients. Moreover, fruits and vegetables positively impact gut bacteria—the beneficial microbes—and provide fiber that enhances digestive health. Typically, fruits and vegetables are low in calories and tend to slow carbohydrate absorption. They also promote a feeling of fullness, which can lead to reduced food intake.