27 Nov
Food, Health, Mindful Eating, Nutrition

How to Maintain a Balanced Diet During the Holidays

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AThe holidays are a time dedicated to joining together with friends and family, it also is filled with delicious meals and tempting desserts. With comfort foods and sweet treats all around, it can be difficult to stay on track with your nutrition goals. Here are some nutrition tips to practice this holiday season to stick to a healthy and balanced diet.

Prioritize Nutrient Dense Foods to Maintain a Balanced Diet

The holidays are meant to be enjoyed, and there’s no doubt that these foods are a part of that enjoyment, but it’s important to still prioritize nutrient dense foods during this time. During this time, there’s typically a variety of comforting foods to choose from, like stuffing, macaroni and cheese, mashed potatoes, pies, cookies, and more. While these are all delicious, and great to enjoy in moderation, they can be high in saturated fat, added sugar, and calories. This is why it’s important to still include nutrient dense foods to maintain a balanced diet.

Fill Half Your Plate with Non Starchy Vegetables

Whether you’re at home or at a family member’s house, aim to fill half of your plate with non starchy vegetables. Non starchy vegetables contain less carbohydrates and calories compared to starchy vegetables, and are still filled with fiber and nutrients. Filling half your plate with non starchy vegetables balances meals and allows you to feel full without providing a lot of calories, which is great for weight management. Starchy vegetables are still great to incorporate, but since they are high in carbohydrates and calories, you want to do so in moderation. Here are some examples of both non starchy and starchy vegetables.

Non Starchy Vegetables

Starchy Vegetables
  • Leafy greens
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Zucchini
  • Cucumbers
  • Bell peppers
  • Asparagus
  • Green beans
  • Potatoes
  • Sweet potatoes
  • Yams
  • Butternut squash
  • Pumpkin
  • Peas
  • Black beans
  • Plantains
  • Yuca

Incorporate Lean Protein

Other nutrient dense foods that are important to incorporate are lean proteins. Leaner cuts of meat have less saturated fat, calories, and are still high in protein. Protein is essential for maintaining muscle mass, leaner options allow you to maintain muscle mass while managing weight and cholesterol levels. This holiday season, try incorporating lean proteins, while enjoying fattier cuts of meat in moderation. You can also trim the fat off of meat as much as you can or try incorporating vegetarian protein options, such as beans and lentils. Here are some examples of lean proteins to incorporate and protein options that are higher in fat, which are best served in smaller portions.

Lean Protein

High Fat Protein
  • Poultry: chicken breast, turkey breast, lean ground poultry
  • Fish: salmon, cod, tuna, haddock
  • Beef: sirloin, round steak, flank steak, lean ground beef
  • Pork: pork tenderloin, pork loin chops, lean ground pork
  • Plant based protein: lentils, chickpeas, black beans, quinoa, tofu, tempeh, edamame
  • Dairy: low fat Greek yogurt, low fat cottage cheese, fat free milk
  • Poultry: chicken thighs, turkey thighs, turkey drumsticks, duck with skin
  • Beef: high fat ground beef, ribeye, T-bone, brisket
  • Pork: bacon, sausage, salami, pepperoni, pork belly, pork shoulder
  • Dairy: full fat Greek yogurt, whole milk, heavy cream, cheeses

Make Half Your Grains Whole Grains

Just like any other time of year, aim to make half of your grains whole grains. Whole grains are more nutrient dense than refined grains. More specifically, whole grains contain more fiber, which helps with digestion, blood sugar regulation, and promoting feelings of fullness. Throughout the holidays try to choose whole grains whenever you are able to. Here are some examples of whole grains and refined grains so that you know which ones to pick.

Whole Grains

Refined Grains
  • Whole wheat flour (bread, pasta, baked goods, crackers)
  • Brown rice
  • Whole grain cereals
  • Quinoa
  • Oats
  • Rye
  • Barley
  • Buckwheat
  • Farro
  • Amaranth
  • White flour (bread, pasta, baked goods, crackers)
  • White rice
  • Cereal (not labeled as whole grain)
  • White flour tortillas

Practice Portion Control to Maintain a Balanced Diet

Practicing portion control allows us to enjoy the delicious food served throughout the holidays, while still maintaining a balanced diet. The nutrient dense foods previously mentioned are what we want to include the most of, so that when we are including high fat foods such as mashed potatoes and pie, they are only making up a small portion of our meal. If you’re still hungry after finishing your meal and have waited about 20 minutes for your food to digest, you could always go back for another small helping, or fill up on lower calorie foods instead, such as vegetables. 

Another method to try when practicing portion control is to use smaller plates and bowls. Studies have shown that using larger kitchenware may increase the amount of food we take and as a result may increase how much food we eat. When it comes to dessert time, try picking one or two desserts, instead trying one of everything. You could also try splitting your dessert with a friend or family member to decrease the portion size. Another great tip is modifying typically high fat and high calorie meals to be more nutritious. You can make ingredient substitutions such as using low fat yogurt instead of sour cream or using fruit in desserts instead of sugar to add natural sweetness. Substitutions like these can decrease the calories in recipes while increasing the nutrient content.

Practice Mindful Eating to Maintain a Balanced Diet

Being able to practice mindful eating is an important tool that allows us to get in touch with our body’s hunger cues. There are many different external factors that influence our decision to eat, such as time of day, social gatherings, advertisements, smells, and availability of a large variety of food. There are also internal factors that influence our eating choices, such as our emotions, boredom, and actual feelings of hunger. It’s important to consider these before we decide to eat, what we want to eat, and how much we want to eat.

If you’re bored and find yourself looking for food, try keeping yourself busy with other activities. You could listen to music, read, exercise, or clean. If you’re choosing to eat based on emotions, such as anger or sadness, try coping with your emotions in other ways, such as calling a friend, journaling, talking to a therapist, or going for a walk.

A big part of why we tend to eat more over the holidays is because there is a lot of food around, a lot of the time. When we are constantly surrounded by sweets and high fat foods, we’re more likely to indulge in them, even if we aren’t necessarily hungry. Next time you find yourself mindlessly grabbing snacks or desserts that are around, ask yourself if you’re actually feeling hungry or if you’re eating because the food is available.

Mindful eating is also important to practice during meal times. At big holiday meals, try and think about your hunger levels. Before grabbing food, consider how hungry you’re feeling. Try and grab food that fits your hunger levels, instead of grabbing more food than you might be able to eat or that may make you feel overly full.

Another tip to remember is that when you are eating your meal, try eating to about 80% fullness. Food digests over a period of time, so eating to about 80% fullness means that in about 20 minutes, once the food is more digested, you will feel more full. Eating to 100% fullness means that you may feel uncomfortably full a few minutes after the meal. Throughout this holiday season, try and make mindful decisions about food that reflect how your body is feeling. This doesn’t mean that you can’t enjoy the food served, but try to do so in a mindful way, considering hunger levels and portion size.

Enjoy the Holidays

The holidays should be fun and food is meant to be enjoyed, so go easy on yourself this season. Some of these changes may require planning ahead, such as bringing vegetables or healthier sides to friend’s and family’s homes. Be mindful about the nutrition choices that you make, but try not to stress or dwell on times when you may stray from your balanced diet. Often when we stress about these choices, we feel the need to go to extremes to correct them, such as unsustainable dieting. Allowing yourself to move past these choices, and continue with your balanced diet, will help to keep you on track with your nutrition goals.

 

For guidance on nutrition and a balanced diet, contact us to set up a consultation!

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

 

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20 Nov
Diet, Health, Macronutrients, Micronutrients, Nutrition

Nutrition Facts Labels: What They Mean and How to Read Them

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Nutrition facts labels can seem confusing, but having the ability to read them allows individuals to make informed and healthy nutrition choices. This post breaks down the different components of nutrition labels and provides tips on how to choose the most nutritious foods. It also reviews common food label claims and discusses what they really mean.

Understanding the basics of Nutrition Facts Labels

The major components to understand on a nutrition facts label are serving size, servings per container, calories, and % daily value. The FDA sets guidelines that determines the serving size amount on food labels. These include common household measures, reference amounts based on food consumptions surveys, practicality, and clarity. This amount is meant to reflect typical consumption patterns, but it doesn’t necessarily reflect how much you should eat. The information listed on the nutrition label reflects the amount of macro and micronutrients that are in one serving size. The servings per container indicates how many individual servings are in the food package. This can be useful for calculating the nutrition facts of an entire container of food.

The calories reflect the total amount of energy in one serving size. This value is important if you are tracking your calories to lose or gain weight. It can also be helpful when trying to make nutritious choices, if a product is calorically dense it may be high in added sugar or fat and might be best to avoid or enjoy in moderation. The % daily value is the percentage of the recommended daily intake for a specific nutrient that one serving of the product provides. The % daily value is based on a 2,000 calorie per day diet and recommended daily values set by the FDA. If a % daily value is 5% or less, it’s considered to be low in that nutrient. If a % daily value is 20% or more, it’s considered to be high, providing a significant amount of that nutrient for the day. Understanding the % daily value can help people make food choices based on nutrient content, such as if the food is high in fat or sugar, or low in fiber or protein.

Macronutrients

There are 3 macronutrients: fat, protein, and carbohydrates. The body breaks down macronutrients to create energy. There are different types of fats, including unsaturated fat, saturated fat, and trans fats. Unsaturated fats are considered healthy fats and help to promote good heart health. Saturated fats and trans fats are considered unhealthy and contribute to an increased risk of heart disease.

A nutrition facts label will list the saturated and trans fat content, which is helpful for identifying what foods are high in unhealthy fats. It’s recommended to limit saturated fats to 10% of your daily calories and to limit trans fat to less than 1% of your daily calories. Cholesterol content is another requirement for a food label. Cholesterol is a type of lipid and is a waxy, fat-like substance found mainly in animal products. It’s needed for bodily functions, but only in limited amounts, especially for individuals with heart disease.

Protein is a macronutrient that is a key factor in muscle growth and repair. Daily protein recommendations are different for each individual based on their height, weight, health condition, and other factors. This value is helpful to understand if you are trying to maintain a high protein diet and are picking out packaged items such as granola bars and cereal.

Nutrition labels have certain guidelines for listing the carbohydrate content of an item. Total carbohydrates must be shown, as well as dietary fiber, sugar, and added sugar. From these values, an individual could also find out how many starches are in the food as well, even though they are not listed. You would do so by subtracting the sum of the dietary fiber and sugar from the total carbohydrates. This is important for individuals who are managing diseases, such as diabetes. This way they can avoid added sugars and identify foods high in fiber.

Micronutrients

Micronutrients are vitamins and minerals that are essential for bodily function. Sodium, potassium, iron, calcium, and vitamin D are the only micronutrients required to be listed by FDA guidelines. Although sodium is technically a micronutrient, it’s listed along with the other macronutrients because of its significant impact on overall health.

Ingredient list

Once you’ve made your way through the macro and micronutrients, you’ll find the ingredients listed towards the bottom. Ingredients are listed in order of quantity, starting with the highest quantity and ending with the lowest. In other words, the first ingredient listed is the largest percentage of the food product. This is important for a number of reasons, one of them is determining if a product is made with mostly whole grains. If a food product is made mostly with whole grains, it will typically be listed as the first or second ingredient. 

The ingredients list is also a great place to check for any added sugars, however it might not be listed in these exact words on a label. “Added sugar” may also be called high fructose corn syrup, sucrose, honey, agave nectar, and fructose. These are just a few examples of ingredients that indicate that there has been sugar added to the food product. The ingredient list is also useful for discovering any allergens. If a product contains one of the 9 major allergens, milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and/or sesame, it must be displayed on the nutrition facts label.

Special Claims and Food Label Terms

Food companies use specific claims and label terms to help sell their products, these claims can be helpful for identifying nutritious foods. Here are a few commonly used claims and what they mean.

  • Calorie free: less than 5 calories
  • Low calories: 40 calories or less
  • Sugar free: less than 0.5 g of sugar
  • No added sugar: no sugar or ingredient that contains sugar was added
  • Fat free: less than 0.5 g of fat
  • Low fat: 3 g of fat or less
  • Cholesterol free: less than 2 mg of cholesterol
  • Low cholesterol: 20 mg or less of cholesterol
  • Sodium free: less than 5 mg of sodium
  • Very low sodium: 35 mg of less of sodium
  • Low sodium 140 mg or less of sodium

These can be great to look for when managing chronic diseases. For example, individuals with diabetes can look for sugar free or no sugar added food products. Or people with high blood pressure can look for products that say sodium free, very low sodium, or low sodium.

Want to learn more about Nutrition Facts Labels?

Being able to read a nutrition facts label is a powerful tool. It can help with disease management, weight loss, portion control, carb counting, and so much more. It gives you the power to make informed decisions that are going to benefit your overall health. It’s important to remember that everyone is different and a calorie or macronutrient intake that works for one individual may not work for another. There are many different factors that contribute to each person’s nutritional needs. If you’d like to learn more about nutrition facts labels and finding a diet that works for you, schedule a consultation today!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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13 Nov
Alcohol, Food, Health, Macronutrients, Nutrition

The Role of Nutrition in Diabetes Management

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November is Diabetes Awareness Month, a time dedicated to bringing attention to those who are affected by the chronic disease. It’s also an opportunity to educate individuals on the importance of nutrition for diabetes management.

What is Diabetes and How is it Managed?

Diabetes is a chronic disease that occurs when either the body doesn’t have the ability to produce insulin or is not able to properly use the insulin that is produced. Insulin is a hormone that is created in the pancreas and helps to regulate blood sugar levels, also known as blood glucose levels. Because of this, individuals with diabetes have higher than normal blood sugar values.

There are two main types of diabetes, type 1 and type 2 diabetes. Type 1 diabetes is an autoimmune condition where the insulin producing cells in the pancreas are destroyed. Onset of this disease typically occurs in children or young adults. These individuals take insulin on a daily basis to regulate their blood glucose levels. Type 2 diabetes occurs when the body is resistant to insulin, or doesn’t produce enough insulin. Onset is often linked to poor diet, physical inactivity, and obesity. Unlike type 1 diabetes, type 2 diabetes can be managed with lifestyle changes such as practicing good nutrition and weight loss. It is also managed with medication and sometimes insulin in more severe cases.

Another form of diabetes is gestational diabetes. This condition occurs during pregnancy and typically is resolved at childbirth. Women who develop gestational diabetes do have a higher risk of developing type 2 diabetes. Maintaining a healthy weight, eating a balanced diet, exercising regularly, and managing stress levels can help to prevent the onset of gestational diabetes during pregnancy.

Nutrition for Diabetes Management

Nutrition plays an important role in regulating blood sugar levels, in both type 1 and type 2 diabetes. Based on which type you have, the nutrition approach may differ slightly. Both approaches emphasize:

  • Carbohydrate control
  • Incorporating fiber, lean protein, and healthy fats
  • Limiting added sugar, saturated fats, sodium and alcohol intake

Carbohydrates

Carbohydrates are the primary source of glucose in the bloodstream, therefore the more carbohydrates someone eats, the higher their blood sugar. There are three main types of carbohydrates; sugar, starches, and fiber. Foods such as fruit, milk, and table sugar contain sugar. Starches are complex carbohydrates and can be found in pastas, breads, rice, and potatoes. Fiber is an indigestible form of carbohydrate that is found in fruits, vegetables, whole grains, and legumes. Because fiber is not digested by the body, it doesn’t directly raise blood sugar levels.

When carbohydrates are eaten by somebody without diabetes, the body breaks them down into glucose, where it is then absorbed by the blood stream. This results in an increase in blood sugar, causing the pancreas to produce insulin. Insulin gives cells in the blood the key to absorb glucose, bringing blood sugar levels back down. As discussed, individuals with type 1 diabetes don’t produce insulin, therefore they take insulin on a daily basis, whether it be through injections, a pump, or other forms. As a result, they must balance their insulin and carbohydrate intake to maintain a blood sugar that is within normal range. This is done through carb counting, a method where people track the amount of carbohydrates they eat to calculate the correct insulin dosage. This method involves understanding what foods contain carbohydrates to be able to properly estimate carbohydrate content in meals.

Individuals with type 2 diabetes produce insulin, but the body either isn’t able to use it properly or there isn’t enough insulin being produced. Carb counting is still an effective nutrition method, as it helps to maintain healthy blood sugar levels, can help your body become more responsive to insulin, and can lower A1c levels. If you want to learn more about what foods contain carbohydrates and how to carb count, schedule a consultation with us!

Fiber

As previously mentioned, fiber is a type of carbohydrate that is not digested by the body. There are two types of fiber, insoluble fiber and soluble fiber. Soluble fiber dissolves in water, forming a gel substance in the gut that can slow the absorption of carbohydrates into the bloodstream, preventing spikes in blood sugar. Soluble fiber is rich in legumes and vegetables, such as lentils, chickpeas, broccoli, and brussels sprouts. Insoluble fiber adds bulk to stool which helps to regulate bowel movements. While it doesn’t directly affect blood sugar levels, it helps to prevent constipation, which is a common symptom of individuals with diabetes. Foods rich in insoluble fiber are whole grains, flax seeds, spinach, and berries.

Protein and Healthy Fats

Adding healthy fats, such as olive oil, avocados, fish, and nuts, into your diet can also help to slow down the digestion and absorption of carbohydrates. Healthy fats also help to reduce the risk of other chronic diseases, such as heart disease.

Foods to Limit

Certain foods can have a negative impact on blood sugar, whether it be directly or indirectly. Food and drinks that directly spike blood glucose are typically high in added sugar, such as sugary cereals, pastries, cookies, sugary sweetened beverages such as soda and lemonade. Highly processed snacks can also spike blood sugar, including chips, crackers, and granola bars, as well as refined carbohydrates such as white bread and pasta.

Unhealthy Fats

Consuming unhealthy fats can have a negative effect on insulin sensitivity, decreasing the body’s ability to use insulin properly to lower blood sugar levels. Overconsumption of unhealthy fats can also increase the risk of cardiovascular disease and promote weight gain. Foods typically high in unhealthy, or saturated, fats include fatty cuts of meat, full fat dairy products, butter, fried foods, pastries, and cookies.

Sodium

Individuals with diabetes would benefit from consuming sodium in moderation. Consuming too much salt can cause high blood pressure, or hypertension, which increases your risk for heart disease and kidney damage. This is important because, over time, diabetes can have an effect on kidney function. Limit sodium intake by reducing the consumption of highly processed foods such as canned soups, frozen meals, deli meats, and snack foods such as chips and crackers.

Alcohol

Alcohol, especially when consumed with sugary sodas or other beverages, has a complex effect on blood sugar levels. Drinking alcohol, especially on an empty stomach, leads to spikes and drops in blood sugar. This makes it hard to manage insulin administration for individuals who have type 1 diabetes. Additionally, people who have had diabetes can usually identify when their blood sugar is low from certain symptoms, such as dizziness, shakiness, and confusion. These symptoms can be masked by alcohol intake, making it harder to determine if blood sugar levels are low. Alcohol should be consumed in moderation, and when it is consumed, trying pairing it with food to prevent drops in blood sugar.

Want to Learn More about Nutrition for Diabetes Management?

Proteins and healthy fats play a vital role in managing diabetes. Protein doesn’t have a direct impact on blood sugar levels, therefore it doesn’t cause spikes. And incorporating lean proteins, such as chicken, fish, tofu, and eggs, can help to support improved insulin function. Eating protein also promotes satiety and decreases the risk of overeating, which can help to promote a healthy weight. Combining protein with fiber rich foods, it can slow the digestion of carbohydrates, preventing blood sugar spikes.

Nutrition plays a huge role in the prevention and management of diabetes, regardless of what type it is. Unmanaged or untreated diabetes can lead to long term health complications, such as heart disease, kidney damage, eye damage, and foot problems. You have the power to incorporate good nutrition habits that can have a positive effect on your overall health and wellness. If you want help incorporating good nutrition for diabetes management, schedule a consultation with us!

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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06 Nov
Diet, Fat loss, Fitness, Health, heart health, Hydration for Athletes, Nutrition, Successful Weight Loss, weight loss

Feel Good Fitness: The Benefits of Exercise

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Exercise is an important part of a balanced lifestyle; it enhances our physical and emotional wellbeing. Finding consistent ways to move our bodies can have a positive impact on weight management, cardiovascular health, and immune function. It can also relieve stress and improve our mood and cognitive function. The benefits of exercise can be enhanced by incorporating good nutrition, which can also help to fuel our bodies for workouts and aid in recovery. Finding ways to move your body that is enjoyable is a key part of a sustainable workout routine. Exercise should be fun and energizing, rather than feeling like a task. Keep reading to learn more about exercise and how you can start enjoying the benefits!

What is Considered Exercise?

Exercise is defined as any physical activity that enhances or maintains physical fitness, overall health, and well-being. There are many different forms of exercise, the main ones being aerobic exercise and strength training. Other forms include flexibility, functional training, and high intensity interval training. Aerobic exercise increases heart rate and improves the physical fitness of our heart. Aerobic exercises can be any activity that increases your heart rate, including running, swimming, cycling, and dancing. Strength training focuses on building muscle strength and endurance. It’s important because it builds and maintains muscle mass, enhances bone density, and improves functional fitness, which makes everyday movements easier. Aerobic exercise recommendations are 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. It’s recommended to incorporate 2 days of strength training per week. Physical activity recommendations vary among individuals depending on overall health and wellbeing. If you have any underlying health conditions and are not used to exercising, consult your doctor to find a workout schedule that works best for you.

The Physical Benefits of Exercise

Consistent exercise has a variety of benefits on our overall physical health. Exercise is a key component in maintaining a healthy weight. It also improves cardiovascular health by strengthening the heart and improving circulation, which can lower blood pressure, reduce the risk of heart disease and stroke, and improve symptoms of heart disease and other chronic illnesses. Other benefits to staying active include decreased risk of osteoporosis, improved sleep quality, boosted immune function, and increased energy levels throughout the day.

The Mental Benefits of Exercise

The benefits to exercise don’t stop at physical wellbeing, it is also beneficial to our overall mental health. When we exercise, our body releases endorphins, which naturally boost our mood, helping to relieve stress and reduce anxiety. Physical activity can also have a positive effect on overall cognitive function, improving memory and focus. When we are consistent with exercise goals it can also increase self-esteem and emotional well-being. Exercising in a group setting can be a great way to socialize and connect with other like-minded people!

Nutrition and Exercise

Incorporating balanced nutrition habits, along with your exercise routine, can enhance both the physical and mental benefits. Nutrition is also important for fueling our bodies for exercise and the recovery process. Staying hydrated during workouts and throughout the day prevents dehydration. This also helps to promote optimal performance and enhance recovery. Having balanced meals and snacks that incorporate carbohydrates, protein, and healthy fats before and after workouts can also aid in performance and recovery. Avoid high fat foods before workouts as they can cause heartburn and indigestion. Try to choose protein rich foods after workouts to support muscle recovery. For more information on nutrition and exercise, schedule a consultation with us!

Overcoming Barriers

The benefits of exercise are maximized when it’s performed consistently. To do so, it’s important to find ways to stay active that are enjoyable to you and fit into your schedule. People may face other barriers when incorporating exercise into their routine, such as finding motivation, accessing facilities, physical limitations, and weather conditions. These barriers can be overcome with planning and determination! Exercise can be anything that you enjoy, this includes walking, running, dancing, or playing sports. To overcome time barriers, try scheduling workout times at the beginning of the week to fit them into your schedule. If your ability to access facilities is limited, try going for a walk or run or pulling up a workout video on YouTube to try in your living room! If physical limitations prevent you from exercising, you can perform seated exercises. For more guidance or help overcoming barriers to incorporating exercise into your routine, schedule a consultation!

Find What Works for You

Exercise has many benefits, both physically and mentally. To fully reap these benefits, it’s important to have an exercise routine that works best for you. This means having a routine that you enjoy and that fits your lifestyle. Remember to start small and increase your workouts as you go to avoid injury and promote consistency. Celebrate workout victories and congratulate yourself for progress that you make. If or when you have setbacks, learn from those experiences and make adjustments. Everyone’s exercise journey is different, so be kind to yourself and be proud of your individual successes!

 

For guidance on nutrition and exercise, contact us to set up a consultation!

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

 

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30 Oct
Diet, Food, Health, Nutrition, Relationship with foods

Intuitive Eating: Transform Your Relationship with Food

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Intuitive eating is a nutrition approach that aims to foster a positive relationship between the food we choose to eat and our bodies. It was created by dietitians Evelyn Tribole and Elyse Resch in the 1990s. Their book, “Intuitive Eating: A Revolutionary Program That Works,” was first created to help individuals break free from the cycle of restrictive dieting and reject diet culture. Their book outlines the “10 Principles of Intuitive Eating,” guidelines that discuss what intuitive eating is and how to practice it. Intuitive eating aims to offer a positive approach to food and nutrition, along with these guidelines, some individuals may consider consulting with a dietitian for specific nutrition recommendations.

What are the 10 Principles of Intuitive Eating

The 10 principles of intuitive eating are broken down to help individuals understand its key components and how they can incorporate these positive habits into their routine. The 10 principles are:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Feel Your Fullness
  6. Discover the Satisfaction Factor
  7. Cope with Your Emotions
  8. Respect Your Body
  9. Exercise—Feel the Difference
  10. Honor Your Health

Reject the Diet Mentality and Embrace Intuitive Eating

The first principle emphasizes the importance of letting go of restrictive diets and the belief that there is one diet that works for everyone. Fad diets often limit many food choices, certain ones eliminating food groups entirely, making them hard to sustain. While people may experience weight loss on these strict diets, weight regain is common after the diet is stopped. This is because they foster an “all or nothing approach.” This creates a back and forth between strictly adhering to diets and completely abandoning them, which is usually accompanied by lots of guilt and shame surrounding food. A sustainable diet forsakes these extremes, allowing individuals to incorporate foods that they like, along with a variety of nutritious foods.

Honor Your Hunger

The second principle is to honor your hunger, learning to recognize and respond to physical hunger cues, as it’s important to listen to our body when we are feeling hungry.  Restrictive diets create an idea that we are only supposed to eat at mealtimes, but snacking can actually help to promote healthy eating habits. Incorporating nutritious snacks in between meals can prevent us from feeling overly hungry at mealtimes and overeating.

Make Peace with Food

Making peace with food means enjoying it without fear or guilt. This allows us to enjoy our favorite foods in small amounts, rather than feeling like we have to eat a large quantity of it at once. Practicing this can assuage negative feelings around certain foods and lets us enjoy our favorite foods in moderation.

Challenge the Food Police

Challenge thoughts that label foods as “good” or “bad” as they can impose guilt and shame around certain food choices. When you catch yourself having restrictive thoughts after eating certain foods, replace them with kinder and more neutral thoughts. A balanced diet incorporates a variety of foods and certain choices don’t need to be attached to negative emotions and thoughts.

Feel Your Fullness

Just as we would want to listen to our body when we’re hungry, we want to listen to our body for signs of fullness as well. This intuitive eating principle incorporates mindful eating practices. These are methods that try and help us to be present while eating. Some examples are to eat with no distractions, to appreciate the time, energy, and resources used to prepare the meal, to eat slowly, to enjoy the flavors, textures, and smells of the food, and to stop eating when you feel full. These practices can prevent choosing to eat when you aren’t hungry and overeating at mealtimes.

Discover the Satisfaction Factor with Intuitive Eating

This principle emphasizes finding joy and satisfaction in food. Choosing foods that you enjoy, rather than solely focusing on nutrition content, can help us to feel more fulfilled. This principle also includes external factors that contribute to enjoying eating, such as social interactions and settings. When making food choices, know that they can satisfy cravings and be nutritious.

Cope with Your Emotions without Using Food

An important aspect of intuitive eating is to address emotional eating without the help of food. It highlights trying to understand why we feel a certain way and attempting to resolve it without eating. It may help to identify things or situations that trigger certain emotions and to practice healthy coping strategies, such as calling a friend, listening to a favorite song, practicing a hobby that you like, or going for a walk. Remember to be easy on yourself and speak kindly to yourself, like you would to a friend or family member.

Respect Your Body

Accept and appreciate your body for all that it is, rather than striving for idealistic body expectations. We should avoid placing value on our body’s shape and size, as it is so much more than that, it allows us to do all of the things that we love on a daily basis. Try replacing negative thoughts about your body with positive ones. Consider that when you think about your friends and family members, what they look like is usually one of the last things that come to mind, rather their personalities and how they treat you is what we think of most.

Exercise – Feel the Difference

This principle discusses the importance of engaging in physical activity that we enjoy doing and that makes us feel good. Moving our bodies can benefit our overall health, both mentally and physically, and 

we are less likely to stick to it if it feels like a chore. Next time you move your body, think about all that your body is able to d

o, rather than focusing on burning calories. These methods can help to create a positive relationship with exercise and can shift our perspective to see it as a source of enjoyment and self-care instead of an obligation.

Honor Your Health – Gentle Nutrition

The tenth principle of intuitive eating highlights making food choices that are both nutritious and enjoyable. It incorporates the concept of being aware of how certain foods make us feel, both physically and emotionally. Finding balance and enjoying certain foods in moderation is a key part of a nutritious diet. Intuitive eating can help you learn what works best for you and make choices that are going to benefit your overall health. The gentle nutrition aspect of this principle allows individuals to have a more relaxed and positive approach to nutrition, an aspect that isn’t present in restrictive diets. Gentle nutrition prioritizes sustainability and overall well-being rather than strict dietary guidelines.

Transform Your Relationship with Food with Intuitive Eating

If you’re wanting to improve your relationship with food and your body, try incorporating the 10 principles of intuitive eating into your nutrition and wellness

 habits. Remember to be kind to yourself and to try and replace negative thoughts with positive ones. Learning what works for our bodies can take time and practice. Contact us if you’d like to set up a consultation to further discuss intuitive eating practices or other nutrition topics!

For guidance on nutrition and balanced diet/ cancer nutrition, contact to set up a consultation!

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

 

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Heart Health
07 Jun
Diet, Father's Day Gift, Fitness, Food, Health, heart health, low sodium diet

Nutrition for Men’s Heart: A Father’s Day Gift of Health!

 

With Father’s Day just around the corner, it’s the perfect time to celebrate the men who fill our lives with love, compassion, and support. While gifts like ties, gadgets, or tools are always appreciated, this year, why not consider giving the gift of health by focusing on nutrition for men’s heart health this Father’s Day?

Heart disease remains a leading cause of mortality among men worldwide. However, the good news is that many heart conditions are preventable through simple lifestyle changes, with nutrition playing a central role. So, in honor of Father’s Day and the men we cherish, lets understand the role of nutrition for men’s heart health:

Men’s Heart Health Tip # 1: Load Up on Fruits and Vegetables:

Heart Health

Loading up on fruits and vegetables is a delicious and rewarding way to support men’s heart health. Here are some practical tips to help Dad incorporate more of these nutritious foods into his diet:

  • Start the Day with a Fruit-Packed Breakfast: Kickstart the morning with a nutrient-rich breakfast by adding fruits like berries, bananas, or sliced apples to oatmeal, yogurt, or whole grain cereal. A smoothie blended with spinach, kale, or avocado along with fruits can also be a refreshing and nutritious option.
  • Snack Smarter: Swap out processed snacks for fresh fruits and vegetables. Keep a bowl of washed fruit on the counter or sliced vegetables like carrots, cucumbers, and bell peppers in the fridge for easy, grab-and-go snacks. Pair them with hummus, nut butter, or yogurt for added flavor and satisfaction.
  • Bulk Up Meals with Veggies: Incorporate vegetables into every meal by adding them to omelets, salads, soups, stir-fries, and pasta dishes. Load up sandwiches and wraps with lettuce, tomatoes, cucumbers, and other favorite veggies for added crunch and nutrition.
  • Get Creative with Cooking: Experiment with different cooking methods to enhance the flavor and appeal of fruits and vegetables. Roasting vegetables brings out their natural sweetness, while grilling adds a smoky flavor. Try marinating vegetables in herbs and spices or adding fruit to savory dishes for a unique twist.
  • Blend Them In: Sneak extra servings of fruits and vegetables into meals by blending them into sauces, soups, and smoothies. Spinach or kale can easily be blended into pasta sauce or added to fruit smoothies without altering the taste significantly, providing an extra nutritional boost.
  • Make it a Family Affair: Get the whole family involved in meal planning and preparation. Take a trip to the farmer’s market or grocery store together to pick out a variety of fresh fruits and vegetables. Encourage everyone to try new foods and recipes, making healthy eating a fun and shared experience.
  • Plan Ahead: Set Dad up for success by planning meals and snacks in advance. Create a weekly meal plan that includes plenty of fruits and vegetables, and prep ingredients ahead of time to streamline cooking during busy weekdays.                                                                                                                                                                                                                                                    By incorporating these tips into his daily routine, Dad can easily load up on fruits and vegetables and enjoy the numerous health benefits they provide. With a little creativity and planning, eating a diet rich in plant-based foods can be both enjoyable and fulfilling, supporting heart health for years to come.                                                                                                                                                                                                                                       

    2. Limiting Saturated Fats & Trans Fats:

  • Choose Lean Protein Sources: Opt for lean cuts of meat like skinless poultry, fish, and lean cuts of beef or pork. Trim visible fat from meat and remove skin from poultry to reduce saturated fat content.
    • Switch to Healthier Cooking Methods: Instead of frying foods in butter or lard, try healthier cooking methods like grilling, baking, broiling, steaming, or sautéing with a small amount of heart-healthy oils like olive or canola oil.
    • Read Food Labels: Get into the habit of reading food labels when shopping. Look for products labeled “low in saturated fat” or “trans fat-free.” Pay attention to the nutrition facts panel and ingredient list to identify sources of saturated and trans fats.
    • Choose Healthy Fats: Replace foods high in saturated and trans fats with healthier fat options. Choose sources of unsaturated fats like olive oil, avocados, nuts, and seeds. Incorporate fatty fish like salmon, mackerel, and trout, which are rich in omega-3 fatty acids, into your diet regularly.
    • Limit Processed Foods: Many processed foods like packaged snacks, baked goods, fried foods, and fast food contain high levels of saturated and trans fats. Limit consumption of these foods and opt for homemade or minimally processed alternatives whenever possible.
    • Be Mindful of Dairy Choices: Choose low-fat or fat-free dairy products like skim milk, low-fat yogurt, and reduced-fat cheese instead of full-fat varieties. These options still provide essential nutrients like calcium and protein but with lower saturated fat content.
    • Watch Out for Hidden Fats: Be mindful of hidden sources of saturated and trans fats in foods. These include coconut oil, palm oil, and partially hydrogenated oils listed in ingredient lists. Limit consumption of foods containing these ingredients.
    • Cook from Scratch: Cooking meals from scratch allows you to have better control over the ingredients you use. Choose whole, unprocessed foods and prepare meals at home using healthier cooking methods and ingredients.
    • Practice Portion Control: Even healthy fats should be consumed in moderation. Be mindful of portion sizes when incorporating fats into meals and snacks.

By adopting these strategies and making small changes to his eating habits, Dad can significantly reduce his intake of saturated and trans fats, thereby lowering his risk of heart disease and improving his overall health and well-being.

3. Men’s Heart Health Tip # 3: Watch Sodium Intake:

SaltWatching sodium intake is essential nutrition hack for men’s heart health, as excessive sodium consumption can contribute to high blood pressure and increase the risk of heart disease. Here are some practical tips to help Dad monitor and reduce his sodium intake:

  • Read Food Labels: Become familiar with reading food labels to identify the sodium content of packaged foods. Look for products labeled “low sodium,” “reduced sodium,” or “no added salt.” Pay attention to the serving size and the amount of sodium per serving.
  • Choose Fresh Foods: Whole, unprocessed foods are naturally lower in sodium compared to processed and packaged foods. Encourage Dad to focus on incorporating fresh fruits and vegetables, lean meats, poultry, fish, beans, legumes, whole grains, and nuts into his diet.
  • Limit Processed and Packaged Foods: Processed and packaged foods such as canned soups, sauces, condiments, deli meats, frozen meals, and snacks often contain high levels of sodium. Encourage Dad to limit his intake of these foods and opt for homemade or minimally processed alternatives whenever possible.
  • Use Herbs and Spices: Instead of relying on salt to flavor meals, experiment with herbs, spices, and citrus juices to add flavor to dishes. Herbs like basil, cilantro, parsley, and spices like garlic powder, onion powder, and cumin can enhance the taste of foods without adding sodium.
  • Be Mindful of Condiments and Sauces: Condiments like ketchup, soy sauce, barbecue sauce, and salad dressings can be sources of hidden sodium. Choose low-sodium or sodium-free versions of these condiments, or make homemade alternatives using fresh ingredients.
  • Rinse Canned Foods: If using canned beans, vegetables, or tuna, rinse them thoroughly under cold water before consuming to remove excess sodium from the canning liquid.
  • Limit Salt During Cooking: When cooking at home, use salt sparingly or try omitting it altogether. Instead, season dishes with herbs, spices, and other flavor-enhancing ingredients.
  • Be Selective When Dining Out: When dining out, ask for sauces, dressings, and gravies on the side, and choose dishes that are prepared with minimal added salt. Opt for grilled, steamed, or broiled options instead of fried or heavily seasoned dishes.
  • Stay Hydrated: Drinking plenty of water can help flush excess sodium from the body and maintain a healthy balance of fluids.

By implementing these strategies and making conscious choices to reduce sodium intake, Dad can help protect his heart health and lower his risk of developing hypertension and other cardiovascular conditions. Encourage him to take small steps towards gradually reducing his sodium intake, and celebrate his progress along the way.

This Father’s Day, let’s show our love and appreciation for the men in our lives by giving them the gift of health and focusing on nutrition for men’s heart health. Consider putting together a nutritious gift basket filled with heart-healthy foods, cooking supplies, and maybe even a cookbook featuring delicious and nutritious recipes. Not only will you be showing Dad how much you care, but you’ll also be helping him take proactive steps towards a healthier, happier life.

Remember, small changes can make a big difference when it comes to heart health. By incorporating these nutritional tips into his daily routine, Dad can reduce his risk of heart disease and enjoy many more Father’s Days to come. Here’s to the dads – may they be healthy, happy, and loved today and every day!

 

If you want more guidance on nutrition for men’s heart health and want to work upon  individualized diet plan tailored to your needs, or simply give a gift of healthy heart to your father this Father’s Day, email us to set up an appointment!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. One of her many expertise also includes pre-natal, post-natal and lactation nutrition.

 

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21 Jan
Diet, Fitness, Food, Nutrition

Healthy Beverages for a Healthy you!

  • By author-avatar

In today’s fast-paced world, as people become more conscious of their well-being, the demand for healthy beverage options has soared. From traditional favorites to modern concoctions, the healthy beverage landscape has witnessed a shift towards drinks that not only quench thirst but also provide a myriad of health benefits. Let’s explore these trendy and health-packed beverages that are taking the world by storm.

  1. Turmeric Latte:
    • One such rising star in the world of wellness beverages is the Turmeric Latte. Turmeric lattes, also known as “golden milk,” have gained immense popularity for their vibrant color and numerous health benefits. The key ingredient, turmeric, contains curcumin, a powerful anti-inflammatory compound. This beverage is not only delicious but also known for its potential to boost immunity and promote overall well-being.
  1. Matcha Madness:
    • Matcha, finely ground green tea powder, has become a staple in many health enthusiasts’ routines. Packed with antioxidants, matcha offers a sustained energy boost without the jitters associated with coffee. Its vibrant green color and earthy flavor make it a trendy choice for those seeking a balance of taste and health benefits.
  1. Kombucha Craze:
    • Kombucha is a fermented tea that has taken the beverage world by storm. This effervescent drink is rich in probiotics, promoting gut health and aiding digestion. With various flavors and a slightly tangy taste, kombucha has become a favorite among those looking to incorporate more probiotics into their diet.
  1. Infused Water:
    • While not a new concept, infused water has evolved beyond a simple lemon slice in recent years. From cucumber and mint to berries and herbs, infused water offers a refreshing twist to staying hydrated. These combinations not only make water more palatable but also provide a burst of vitamins and antioxidants.
  1. Adaptogenic Elixirs: Stress-Busting Beverages
    • Adaptogens, herbs known for their stress-relieving properties, have found their way into various beverages. Adaptogenic elixirs combine these herbs with other beneficial ingredients to create calming drinks. Ingredients like ashwagandha and holy basil are believed to help the body adapt to stress and maintain balance.

 

The world of healthy beverages has expanded far beyond traditional options. From the anti-inflammatory properties of turmeric lattes to the probiotic richness of kombucha, there’s a wellness drink for every taste bud. As the trend towards healthier living continues, these beverages not only provide hydration but also serve as a delightful way to support overall well-being. So, why not sip your way to wellness and embrace the goodness that these trendy beverages have to offer? Cheers to a healthier, happier you!

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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Food labeling
08 Sep
Diet, Food, Macronutrients, Micronutrients, Nutrition

Understanding Food Labels: What’s Hiding In Your Food?

  • By author-avatar

Making healthy and informed food choices is essential for maintaining overall well-being. It’s important for us to know what’s in our food. It’s typically labeled on the package, but it can be confusing and hard to read. As the saying goes, “You are what you eat.” Understanding food labels is a crucial step in ensuring you’re nourishing your body with the right nutrients and avoiding hidden additives that may negatively impact your health. Let’s delve into the importance of deciphering food labels and using valuable tips on how to make informed choices to truly know what’s hiding in your food.

Food labeling

The Importance of Food Labels

Food labels are like a window into the contents of packaged foods, providing valuable information about their nutritional composition and ingredients. They empower you to make choices aligned with your dietary preferences and health goals if you know how to read it! By reading and understanding food labels, you can:

  • Control Nutrient Intake: Food labels list essential nutrients such as calories, fats, sugars, proteins, vitamins, and minerals. This information helps you maintain a balanced diet and manage calorie intake.
  • Avoid Allergens: If you have food allergies or sensitivities, labels can help you identify potential allergens and make safe choices.
  • Identify Hidden Ingredients: Labels reveal the presence of hidden ingredients like additives, artificial flavors, and colorings that may impact your health over time.
  • Compare Products: Food Labels allow you to compare different products and choose the one that best aligns with your dietary needs.
  • Make Informed Decisions: By understanding food labels, you can make informed decisions that contribute to your overall health and well-being.

Food labelsDeciphering Food Labels: What to Look For

  • Serving Size: Begin by checking the serving size, as all nutritional information on the label is based on this. A serving size isn’t meant to tell you only to eat that amount. It is there to tell you the amount of food that applies to the nutrition. Be mindful of portion sizes to accurately assess your nutrient intake.
  • Calories and Macronutrients: Pay attention to the calorie count and the amounts of fats, carbohydrates, and proteins per serving. Choose foods that align with your dietary goals.
  • Nutrient Content: Look for key nutrients such as fiber, vitamins (like Vitamin A, C, and D), and minerals (like calcium and iron) that are beneficial for your health.
  • Ingredients List: The ingredients list provides insight into what’s actually in the food. Ingredients are listed in descending order by weight, so the first few ingredients make up the bulk of the product. Avoid items with lengthy lists of unfamiliar or overly processed ingredients.
  • Additives and Preservatives: Be wary of additives, artificial sweeteners, and preservatives. Some additives may have potential health risks, so opt for products with minimal or no additives.
  • Sodium and Sugar: Excessive sodium and added sugars can contribute to health issues. Choose products with lower sodium and sugar content.
  • Allergens: If you have allergies, carefully read the label for any potential allergens or cross-contamination warnings. Allergens are listed in bold under the ingredient list. 
  • % Daily Value: This percentage helps you understand how a serving of the food contributes to your daily nutrient intake based on a 2,000-calorie diet. Aim for products with higher percentages of essential nutrients.

In general, you want to look for labels that are lower in saturated fat (specifically trans fat), added sugars, and sodium

Food labels

. All of these have been linked to heart disease and chronic obesity when consumed in high amounts. The items that you want more of are fiber, vitamin D, iron, calcium, and potassium. A diet high in fiber helps lower cholesterol, keeps blood glucose level, reduces calorie intake, and promotes a healthy digestive tract.

What’s Hidden? 

There are several common food additives in food today. Research 

has shown that many have detrimental health affects while others can actually be good for you? An example of a good one is Guar gum. It’s added to food to bind or thicken products. Guar gum is high in fiber and can help increase the feeling of fullness, so you intake less calories. An example of a detrimental additive is high fructose corn syrup. It sweetens food, but in high amounts has been linked to obesity and diabetes.

Misleading Food Labels

Marketing can be a powerful tool, especially when it comes to food. However, a good bit of labels that are promoted as “healthy” are just buzz words. Without knowing exactly what they mean, you could be buying a product thinking that it’s organic and healthy, when really it’s the opposite of what you need. Here are some common marketing food labels and what they really mean. 

  • All Natural: there are no artificial ingredients or colors. It does not mean that the animal or product lives/was grown outdoors. 
  • Humanely Raised: common on animal products, but there is no legal definition for it. It can be put on products even in places where animals are raised in confinement systems. 
  • No Hormones or Steroids: It’s actually illegal to use hormones or steroids in all chicken products so whether it has this label or not, you’re getting the same product. 
  • Fresh: this just means that the meant never went below 26 degrees. Which is not always a good thing! 
  • Vegetarian Diet: Marketers can put this on a food label without it being true. There are no legal checks on farms to determine what is fed to the animals. 
  • Cage Free: one of the biggest misleading labels! All chickens raised for meat are cage free. So don’t buy the more expensive package just because it has this label. 

In a world saturated with packaged foods, being a conscious consumer is a powerful way to take control of your health. Learning how to read and interpret food labels empowers you to make informed choices, allowing you to understand exactly what’s hiding in your food. By paying attention to serving sizes, calories, nutrients, ingredients, and certifications, you can make dietary decisions that align with your well-being goals. Remember, the more you know about your food, the better equipped you are to nourish your body and enjoy a healthier, happier life.

 

For guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Nutritional supplements
05 Jun
Diet, Fitness, Food, Micronutrients, Nutrition

Top 5 Essential Nutrients You Might Be Missing in Your Diet

It’s common for us to wonder if we’re getting all the essential nutrients, we need through what we eat. For most of us, we get stuck in ruts and eat the same thing over and over to get all our essential nutrients until we find a new menu item we like. We take a multivitamin and hope that it covers all our needs of essential nutrients. But a supplement doesn’t always cut it. It can be low quality or not the amount we actually need. A healthy diet is vital for maintaining good intake of essential nutrients and thus, maintaining good health and preventing nutritional deficiencies. But even if you think you’re eating a healthy diet, there may be certain nutrients that you’re missing out on. The list below covers the most essential nutrients, and how to get them through food. 

Essential Nutrient: Vitamin D

Vitamin D is an essential nutrient that plays a crucial role in maintaining bone health. It helps the body absorb calcium, which is necessary for building and maintaining strong bones. Vitamin D also helps regulate the immune system and has been linked to a reduced risk of certain diseases, such as multiple sclerosis and some types of cancer.

While vitamin D is found naturally in a few foods, such as fatty fish and egg yolks, most people get their vitamin D from sun exposure. However, many people don’t get enough sun exposure to produce sufficient amounts of vitamin D. This is especially true for those who live in northern latitudes or spend most of their time indoors.

If you’re not getting enough vitamin D from sun exposure or your diet, you may be at risk of a vitamin D deficiency. Symptoms of a vitamin D deficiency include fatigue, muscle weakness, and bone pain.

To ensure you’re getting enough vitamin D, you can take a vitamin D supplement or eat more vitamin D-rich foods. 

Food Sources of Essential Nutrient – vitamin D include:

  • Fatty fish, such as salmon, tuna, and mackerel Essential Nutrients
  • Egg yolks
  • Milk and Milk products
  • Fortified cereals
  • Mushrooms

 

Essential Nutrient: Magnesium

Magnesium is a mineral that is essential for many bodily functions, including regulating muscle and nerve function, maintaining healthy bones, and supporting the immune system. Magnesium is also involved in over 300 biochemical reactions in the body, including energy production and protein synthesis.

Despite its importance, many people don’t get enough magnesium in their diet. This is because magnesium is often lacking in the modern Western diet, which tends to be high in processed foods and low in whole, nutrient-dense foods. Magnesium is also one of the first minerals we lose when we strength train. As it’s very important for muscle and nerve function, it’s extremely important for athletes or people that strength train consistently to ensure they’re supplementing magnesium. 

Symptoms of a magnesium deficiency include muscle cramps, tremors, and fatigue. The best way to get enough magnesium would of course be through your diet. But supplementation is sometimes required if your diet doesn’t consistent of the items below. 

Some foods that are high in magnesium include:

  • Leafy green vegetables, such as spinach and kale
  • Nuts, such as almonds and cashews
  • Seeds, such as pumpkin seeds and sunflower seeds
  • Whole grains, such as wheat, quinoa, barley
  • Legumes, such as black beans and lentils

Essential Nutrient: Iron

Iron is an essential mineral that is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also important for the immune system and cognitive function.

 

Iron deficiency is the most common nutrient deficiency in the world, affecting over 25% of the global population. Symptoms of an iron deficiency include fatigue, weakness, and shortness of breath.

While iron is found naturally in many foods, it can be difficult to get enough from diet alone, especially for vegetarians and vegans. Iron from plant-based sources is less readily absorbed by the body than iron from animal sources. If you are vegan or vegetarian, consider a supplement to ensure you are getting enough iron. 

Some foods that are high in iron include:

  • Red meat, poultry, and fish
  • Leafy green vegetables, such as spinach and kale
  • Legumes, such as lentils and beans
  • Fortified cereals and breads
  • Dried fruit, such as raisins and apricots

Essential Nutrient: Calcium

Calcium is a mineral that is essential for building and maintaining strong bones and teeth. It also plays a role in nerve function, muscle function, and blood clotting.

Many people don’t get enough calcium in their diet. By incorporating more calcium-rich foods into your diet, you can ensure that you’re getting enough calcium to support your bone health and overall health. But as stated above- you have to be getting enough vitamin D so that your body can absorb calcium. 

Some foods that are high in calcium include:

  • Dairy products such as milk, yogurt, and cheese. Choose low-fat or non-fat options to reduce saturated fat intake.
  • Leafy green vegetables such as spinach, kale, and collard greens. 
  • Some foods such as tofu, soy milk, and orange juice are fortified with calcium. 
  • Nuts and seeds: Almonds, sesame seeds, and chia seeds are all good sources of calcium. 
  • Canned fish such as salmon and sardines with bones are also excellent sources of calcium.

Essential NutrientsEssential Nutrient: Omega-3s

Omega-3 fatty acids are important for a number of reasons. Firstly, they play a crucial role in maintaining brain health and cognitive function, particularly during fetal development and infancy. Omega-3s are important structural components of brain cell membranes, and they also help to support communication between brain cells.

 

In addition to their role in brain health, omega-3s have been shown to have anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. They also help to support healthy skin, hair, and nails, and may even improve mood and mental health.

Some foods that are high in Omega-3s include:

  • Fatty fish
  • Brussels sprouts, seaweed, algae, spinach, and broccoli
  • Chia seeds, flaxseeds and hemp seeds 
  • An omega-3 supplement is a great option if you know you’re not going to be eating a variety of fish, nuts or seeds. 

To sum it all up, instead of worrying about individual nutrients and if you’re getting enough, you should focus on a varied diet instead. A healthy diet should consist of a variety of fish, vegetables, meat, nuts, seeds, fruit and some dairy at least 80% of the time. You can go out and have fun with friends or family of course- a flexible diet is key to consistency. But for the majority of the time, put an emphasis on whole foods and you will cover the basis of nutrients you need to be healthy. 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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08 May
Uncategorized

Siblings of Sugar

Are you confused about sweet-tasting foods despite the box saying “No sugar added”? You are not alone, sugar is replaced by many slow-releasing sugar alternatives or derivatives and it’s difficult to recognize most of them. This post will help you to familiarize yourself with common sweeteners found anywhere from your go-to snack for early morning commutes to your favorite brand of toothpaste. We call them Siblings of Sugar!

1) High Fructose Corn Syrup is a highly processed sweetener made from corn starch. Due to its lower cost food companies use it in place of sugar in many sodas, candy, and condiments. It may even be found in foods such as flavored yogurts, bread, and cereals that are marketed as “healthy”. HFCS has come under fire over the past several years with claims that it is worse than regular cane sugar and directly linked to the obesity epidemic, fatty liver, and insulin resistance which fall under the umbrella of Metabolic Syndrome.

2) Maltodextrin is made from corn, rice, wheat, or potatoes and highly refined into a powdered sweetener. It is not particularly as sweet as sugar but, is often used to add texture, thicken and prolong the shelf life of products. It is marketed primarily towards athletes in popular sports drinks and supplements for recovery but, has been found to have no nutritional value. Due to it being a highly refined carbohydrate it is quickly absorbed into the bloodstream, which is less than ideal for Diabetics. If consumed in large amounts it can cause spikes in glucose levels and weight gain due to insulin resistance.

3) Dextrose is chemically processed from corn. Although It is used in some food products, it has also been utilized effectively in the medical field. Dextrose is made into a solution used for IV drips or mixed with other medications to balance electrolytes and provide extra calories. Dextrose tablets are used in the treatment of low glucose levels in Diabetics. Since it has a similar molecular structure to glucose high amounts are quickly absorbed into the bloodstream resulting in Hyperglycemia.

4) Sugar Alcohols such as Xylitol, Mannitol, Sorbitol, Isomalt, and Erythritol are chemically processed carbohydrates made from fruits and vegetables. They are used in products marketed towards people with Diabetes and in oral hygiene products. What sets them apart from most sweeteners is how they are digested. Sugar alcohols are slowly absorbed into the bloodstream and are only partially digested making them lower in calories than regular sugar. Caution should be used with excess consumption of products containing Sugar Alcohols due to the undigested portion being fermented by bacteria in the large intestine which can lead to diarrhea, bloating, and abdominal cramping.

**For more information and professional advice, set up an appointment using our contact form.**