By Carolyn Twesten, Weaver Street Market Produce Merchandiser
There are many philosophies out there on what the best diet is, and it can be confusing—especially with the Internet on hand, with every practitioner selling his or her theories and guidelines.
Many sources now agree on one thing, though: a diet that is high in fresh fruits and vegetables and low in refined carbohydrates is better for you. Some of you out there may be looking to lose a few pounds in the New Year, while others are trying to improve their cholesterol numbers or energy levels. Whatever your goal is, here are a few easy tips to help you on your path to health:
- Reduce your sugar intake.
This is probably the most impactful thing you can do, especially if you have a sweet tooth. Americans on average consumer more than 82 grams (20 teaspoons) of sugar a day, more than twice the recommended amount. Much of that comes from sugary soft drinks, which often contain more than your entire day’s recommended sugar intake in just one serving. The key: Just say no to soda. Replace your soda with a mix of real fruit juice and sparkling water. Over time, transition to 100% sparkling water with no added sugar.
Keep fruit at hand for when a craving comes on, and then try pairing it with a full-fat dairy product to sustain your appetite (e.g., berries with Greek yogurt, or apple slices with nut butter). Speaking of dairy products, make sure to watch those nutritional labels when you shop and avoid products with added sugar. The American Heart Association suggests an added sugar limit of 24 grams a day for women and 32 grams a day for men. If your favorite yogurt has 20 grams of sugar alone, that’s probably a bad sign.
- Eat more vegetables!
According to the Harvard School of Public Health’s Healthy Eating Plate, “the more veggies—and the greater variety—the better. Potatoes and French fries don’t count”. Ironically, potatoes and tomatoes (think ketchup and pizza sauce) have been the two top-consumed vegetables in the US for years. Ideas for increasing your daily vegetable intake (ideally three servings or more):
- Replace grains and white potato with a starchy vegetable like sweet potatoes, winter squash, or cauliflower (the new rice!).
- Try roasting veggies instead of steaming or sautéing—it’s easy and frees up your time to do something else while they’re in the oven. Not to mention roasted veggies are delicious!
- Veggies for breakfast! Frittatas, veggie scrambles, and green smoothies are healthy, filling ways to start your day.
Fiber helps to slow digestion and regulate blood sugar, sustaining the feeling of fullness. Luckily for you, #2 and #3 work together. Vegetables are great sources of fiber, even though most people equate fiber with grains. A ¾ cup of cooked broccoli actually contains more fiber than 2 slices of whole wheat bread.
Nuts, beans and legumes are also great sources of fiber as well as healthy proteins. Try replacing animal protein with beans for one or more meals a week to increase your fiber intake, and try adding nuts or ground flaxseed to your morning yogurt and granola.
Yes, you heard me: eat more fat! Now wait, that doesn’t mean eat more fried foods. I’m talking healthy, “good” fats. Which, once you’re unhooked from the sugar and carb cravings, are just as delicious and satisfying as other, less healthy guilty pleasures. Good fats refer to mono- and polyunsaturated fats found in nuts and nut butters, seeds, fish, avocados, and olive oil. Even saturated fats found in dairy products are okay to consume in moderation. Eating healthy fats slows the breakdown of carbohydrates into sugar, which helps to keep your blood sugar levels stable and keep you feeling fuller longer.
Folks, I will admit that I am an avid snacker. If there’s a bag of chips or cookies around, I will hunt them down and eat them until they are gone. I know that many of you are right there with me. The solution: Don’t keep unhealthy snacks around! Don’t buy them! Instead try a jar of roasted almonds on your desk or coffee table, and a bag of apples or clementines in the fridge. Snacks that are higher in fat and fiber will keep you sustained for longer, to help avoid the 2 PM carby snack attack.