• Meg Reichert

Quick Tips for Optimizing Your Diet

We do it all the time, judge what we eat and cast foods into the "good" or "bad" category. But what if we gave ourselves the freedom to release those food restraints an opened our world to all foods. I'm not one to coach my clients into leaving out major food groups, or foods they enjoy. Instead, I try to focus on education and teaching methods to listen to your body, what it wants, and what it needs. Keep reading for a few of my go to tips for optimizing your diet and getting the most out of your food:



Fat

A common myth is that ALL fat is bad. But a study conducted 30 years ago showed that heart disease is caused by lifestyle factors not genetics. This led to the food pyramid reducing ALL types of fats in the diet. The truth is that Total Fat is not linked the heart disease, but the TYPE of fat is.


Protein

When choosing the best types of protein, it is key to remember: Foods never just have protein. They are always accompanied with carbohydrates or fats. We definitely want to replace red meats with nuts and/or legumes (these are the best substitutions. Red meat is the worst protein for our environment.)


Fruit and Vegetables

High intake of fruits and vegetables during adult life is likely to, at most, have modest impact on overall cancer risk. High intake of fruits and vegetables will reduce the risk of cardiovascular disease, in part, due to high potassium intake and probably higher intake of folate.


Carbohydrates

The largest source of calories in our dietProcessing grainsMillingRefining: The bran and germ are taken out, leaving on the endosperm (starch). This removes key nutrients, vitamins, minerals and most of the fiber. When you see food advertising “high fiber” look at the ingredients list for cellulose fiber. If food contains cellulose fiber, do not eat this. Like dietary fat, carbohydrate quality rather than the percent of calories from carbohydrates appears to be important for health. Consuming grains in the form of high-fiver, whole grains will reduce risks of type 2 diabetes and coronary heart disease. But high intake of refined grains is likely to increase risks of these diseases. High intake of refined starch and sugar is particularly problematic with underlying insulin resistance. Reduction of soda and other sugary beverages should be a high priority.

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