“I would like chocolate chip waffles and a side of bacon” is what I overheard my daughter order the other morning for breakfast. I was shocked, after all, I am a nutritionist, and in this instant the apple has fallen hard away from the tree! Thankfully, she doesn’t eat this way on a regular basis, in fact I think it’s the instagram picture she wants to capture as I notice that she eats little, finding it too sweet. I am lucky as my kids are generally good eaters, eating healthy whole unprocessed foods that taste good while, yes, occasionally eating “junk food”.
I am a firm believer that there are foods that when eaten on a regular basis can cause damage to our body- I am talking about high blood sugar, high cholesterol, low energy and digestive problems. And for these reasons, to prevent illness, I encourage healthy eating. My kids are my heart and soul. I am trying to give them the tools to live by so when they go off on their own (and they do grow up fast!), they can handle all of the bumps in the road and be ok. I am a believer in you are what you eat.
Foods to stay clear of are:
1. Sugar: Sugar, fructose and high-fructose corn syrup (sugary drinks, desserts, candy) increase insulin resistance and uric acid levels, injures blood vessels and contain lots of calories, leading to weight gain.
2. Trans Fats: These fats — found in many processed and deep-fried foods — lower your “good” cholesterol (HDL), increase your “bad” cholesterol (LDL) and damage blood vessels.
3. Vegetable and Seed Oils: Oils with high amounts of omega-6 fat, such as corn, soy, sunflower, safflower, canola and peanut, can be healthy in small amounts. But most people use too much, which throws off the balance of omega-6 to omega-3 fats (fatty fish, flax), leading to inflammation.
4. Refined Carbs: White bread, rice, pasta, chips and snack foods raise blood glucose, contribute to weight gain and inflame your gut.
5. Processed Meats: Sausage, bacon, ham, smoked meats and beef jerky form harmful substances in protein and fat called AGEs (advanced glycation end-products). These are formed by high-temperature cooking as the meat is processed and contribute to inflammation in every cell in the body, leading to detrimental health effects like heart disease and, in particular, colon cancer.
6. Alcohol: Excessive alcohol consumption causes bad bacteria to move out of the digestive tract into other parts of the body, leading to increased inflammation. While one or two standard-size drinks (5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor) per day have been shown to have some health benefits, too much alcohol is harmful.
So, what should you eat to eat healthy? Here are my favorites that make me feel healthy:
1. Brightly colored vegetables like dark green, red, orange and yellow.
2. Fruits, especially berries, tart cherries and grapes
3. Avocados, olives, olive oil and avocado oil
4. Whole grains and high-fiber carbohydrates
5. Omega-3 fatty fish like salmon, tuna, sardines and mackerel
6. Nuts and seeds
7. Beans and legumes
8. Dark chocolate (85 percent cacao is best)
9. Green and white tea (black also has some antioxidants)
10. Red wine (in moderation)
11. Spices like ginger, turmeric, cayenne pepper and cinnamon
As many of you know, a healthy diet is only one part of the equation. You need to be active, get enough sleep, drink plenty of water and find ways to lower your stress levels. The goal is to improve your overall health and maintain your health!
Try eating and living a healthier lifestyle. You will notice a difference in how you feel and look overall. And, I would love to hear from you and I am happy to offer suggestions about how you can get healthier!