March is National Nutrition Month which is a great time to spotlight what we are eating. Diet plans are a tricky topic because of how people's dietary needs vary so much. Keep in mind that everyone is different and moderation is a big piece of the puzzle. Let’s take a look at some of the main elements of nutrition.
Calories & Fats
A calorie is a measure of energy. They are consumed through our food, burned by our body, and excess is stored as fat. Our foods also have many types of fats. Some fats are considered “healthy fats” such as monounsaturated and polyunsaturated fats. Saturated and trans fats are “bad” fats that can raise cholesterol and are typically avoided in large portions. Operating at a calorie deficit is required for weight loss, but is not the only factor of healthy weight loss. Nutrition is just part of the mix along with sleep, exercise, and an overall healthy lifestyle.
Hydration
Staying hydrated is a top priority for a healthy diet. It helps avoid dehydration and is vital to fueling our bodies. Pick out a good bottle/cup that you can refill throughout the day and keep accessible. Consider using a reusable straw and water flavor enhancers if that makes drinking more enjoyable and convenient. You can also infuse your water with chopped or squeezed fruit for a splash of flavor!
Protein
Another building block of the human body is protein. “Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about two portions of meat, fish, nuts, or tofu per day. As a guide, a protein portion should fit into the palm of your hand.” (Protein: What You Need to Know).
Fiber
Several forms of fiber that come from grains, fruits, and veggies. Soluble fiber (such as oatmeal) contains fiber that dissolves in water. Insoluble fiber (brown rice) does not dissolve in water. It’s important to get enough daily fiber for digestion, aiding hunger, and blood sugar levels.
Always consult with your doctor before starting a drastic new diet and get their feedback. A registered dietician or nutritionist can assist with creating a healthy diet plan and answer specific questions regarding your nutrition. Take a moment this month to take notice of your diet and look for small ways to increase your nutrition for a healthy lifestyle!
Resources
“Protein: What You Need to Know.” BHF, British Heart Foundation, www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein. Accessed Feb. 2024.
Food Pyramid
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-pyramid/
National Institute on Aging
https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet
Hydration
https://www.hhs.texas.gov/sites/default/files/documents/services/health/texercise/importance-of-hydration.pdf
Fiber
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Fats
https://www.eatingwell.com/article/7826162/13-healthy-high-fat-foods-you-should-be-eating/
Calories (TED-Ed)
https://youtu.be/VEQaH4LruUo?si=l6DCBipMbpKdif1t