Our wellness series continues to offer new opportunities for us to make positive changes in our health! Last night enriched us with information on nutrition.
Reyna Franco, Registered Dietitian-Nutritionist, Exercise Physiologist, presented a comprehensive talk on Healthy Eating 101. Initial discussion concerned “Why we eat?” which quickly went into the nutritional value of a healthy eating plan. A basic breakdown of meals should include:
Carbohydrates to give us energy. A colorful variety of fresh vegetables and fruits are rich in vitamins, minerals and fiber. This should cover half of your dinner plate. Whole grain fiber adds a good source of iron, B vitamins and fiber.
Protein provides us with building blocks for bones, muscle, car tiled get, skin and blood. Can be animal or plant based and make up 15%-25% of our diet. Wild fresh fish, eggs, chicken, turkey, lean pork and small amounts of grass fed beef as well as legumes, quinoa, tofu, nuts and seeds.
Fat does not make us fat! Our bodies need good fats for nutrient absorption of fat soluble vitamins. Look for olives, EVOO, avocado, nuts and seeds, …..avoid trans fats.
Hydration. Water moves food through the digestive tract. Thirst is often confused with hunger. Water is our best detox agent.
Sugar is poison and very addictive. Read labels as it is hidden in so many processed foods under about 60 different names. Artificial sugar should be avoided at all costs.
Read labels, if you can’t pronounce it, don’t eat it. Grab a variety whole, organic foods for a variety of vitamins and nutrients. If you eat better, you will feel better!