Yeah, I thought I was eating healthy too. Following that food pyramid. Eating three squares a day with snacks in between, oh, especially that late night snack. Loading up on refined grains-the pasta, the white bread, cereal. And fruit juices. Now we know better!
In case you hadn't noticed, the Food Pyramid we grew up is no more. It put much too much emphasis on carbohydrates, a fact which has surely contributed to the obesity epidemic. It recommended low fats which we now know is not what we want to do across the board. Turns out we need healthy fats to maintain our nervous system especially. It didn't put enough emphasis on the quality of food, for example, linking all sources of protein as equal. Overall, it was cumbersome and really difficult to follow!
Back in the day when life was physically intensive, multiple meals throughout the day was to some extent warranted. The concern then was getting in enough calories to cover the heavy workloads on the body. Now, given commonly sedentary lifestyles, three meals a day with snacks in between only piles on unnecessary calories and wreaks havoc on insulin sensitivity. And eating close to bedtime is an especially bad habit. We didn't learn to eat in accordance with hunger cues, rather on a schedule which has resulted in so many metabolic issues. Time to go back to the fundamentals of nutrition; what healthy eating should look like overall!
Be Knowledgeable About Healthy Eating
Make a habit of reading food labels when you shop. Pay particular attention to the serving size; we do tend to think them larger! Compare calories and serving sizes to avoid overeating. Look at the list of ingredients. Know that the first one represents what is most abundant in the food. Understand the gravity of seeing "sugar" first! Recognize other names for sugar in food such as lactose, glucose, and dextrose. Oh! Don't get me started on high fructose corn syrup!
And if blood sugar management is a concern (as it is for most all of us) strength training will help with that as well. A regular and consistent program of strength training has been shown to lower the risk of developing Type2 diabetes. Fit skeletal muscle is known to increase insulin sensitivity which improves the use of glucose in cells. Because lean muscles do a better job at burning calories than a mass of fat, your metabolic rate will actually increase. That particular benefit can last up to 72 hours after you leave the gym! And that, in the longer term, will help you manage your weight.
Study the foods you commonly eat to get a better idea of portion size. We have learned portion size from restaurants over the years and these do not necessarily represent appropriate portions and can lead to overeating. Portion control is vital to healthy eating and should be considered with every meal in accordance with your own nutritional goals. For example, one large egg is considered a serving, but if muscle building is your goal, you probably want to add more! Portion size indeed matters! Tracking your food intake carefully is a worthy exercise and can certainly be helpful toward reaching your nutritional goals and any changes you may need to make. If weight management is your goal, a food scale comes in handy to help you learn portion control and help you keep an accurate record of your food intake.
Back to the Basics
Don't you remember having different meals as a child than you do now! More fresh foods if not from your own garden, from a local farmer's market or roadside stand. And whole foods, not processed and then served from a box or can. Whole foods like fruits, nuts, and berries. Even whole potatoes, green beans, squash. These were gathered and cooked at home where quality could be controlled and assured. Limiting highly processed foods should always be the goal. And cooking at home compared to eating out is ideal. Meal planning and even prepping is indeed a skill to be desired.
Snacking once encouraged, we know now should be limited. Multiple meals across the day guarantees sustained high insulin levels which can lead to metabolic issues long term. Many people well-versed in healthy eating recommend no more than two meals a day. Again, consider your own individual needs and plan accordingly. And if you do snack, plan for healthy snacks like nuts, yogurt, and whole fruit rather than pre-packaged, processed snacks almost sure to be sugar of sodium loaded.
Rather than the outdated Food Pyramid, learn to use the MyPlate nutritional guide prepared by the United States Department of Agriculture. They advise filling half your plate with fruits and vegetables, then adding whole grains like whole wheat bread and brown rice, and lean protein and dairy products. The USDA offers a variety of resources online to help with your effort to eat healthy.
Get in Tune With Your Body
First and foremost, stay hydrated. This is especially important for us given that the thirst mechanism tends to diminish with age. We are apt to mistake thirst for hunger which can lead to overeating. Aim for 64 ounces of water daily. Uh, water, not sugar loaded beverages of any kind. Even fruit juice! When hydration is maintained, you will likely notice less need for added salt. Always avoid adding salt to foods at the table even if you haven't been recommended a low salt diet.
Make a habit of watching for satiety. Because we were taught to "clean" our plates, we don't often recognize the cues to stop eating. Begin with smaller portions and expect to feel the fullness that says to stop eating-even though there might still be food on your plate! Know that some foods can help you with that! Foods high in protein and fiber tend to fill you up faster and keep that feeling longer. Take short breaks while eating, put your fork down, and listen to your body to tell you when you've had enough. It's also a good idea to downsize your plate-that is serve meals on an 8-inch plate rather than the customary 10-12-inch plate. That gives a much more rational presentation of portion size.
These practices are part of what we know today as mindful eating. Paying attention to eating, not just passively taking in food. Begin by eating slowly, noticing texture and flavor for every bite. Engage your senses and enjoy your food! Work on presentation of your food; at every meal; make it appealing. Cut down the distractions during meals-yeah, that means don't bring the phone to the table. Practice gratitude-take a moment to look at your meal before you eat and be thankful for nutrition to fuel your body. Then reflect on the meal when it is over. How did it make you feel? What did it mean to your life. Did you take it for granted? Start small, one meal at a time and learn your eating habits to help you change them to make for healthier eating.
In conclusion...
You are what you eat. Right, that's true. And you should eat to live, and not live to eat. Right again. If you're like most of us, healthier eating should be high on your list of things to change in your life. Eating better can help to improve your physical health: improved heart health and enhanced digestive health. Healthy eating habits can improve the look of your skin, hair, and teeth. Mentally, what you eat affects your mood and overall cognitive stability. What you eat greatly impacts your immune system, both short and long term. Probably more than any other way, healthy eating is absolutely imperative to any possibility of weight management. All these benefits taken together clearly add up to increasing longevity-not just a longer life, but a better life.