The other day a reader of mine mentioned that her “biggest concern was how to maintain adequate nutrition while dieting. She said she spent a lot of time researching to stay healthy.” My answer to that is to work on consuming only real whole foods as much as possible.
Most diets fail short in nutrients by not consuming a variety of colored fresh fruits and vegetables. Most reputable health organizations are suggesting nine to eleven servings daily. Before you say that’s impossible remember the serving sizes aren’t all that big. Fruit is usually about a tennis ball size and vegetable servings are one half cup cooked or one cup raw (check http://www.mayoclinic.com/health/diabetes-diet/da00077 for the specifics)
I usually suggest 2-3 small servings of fruit and five servings of fresh vegetables as the minimum while losing weight. Make your grains WHOLE(grains you have to actually cook, like brown rice, barley, beans, etc.) and consume sparingly. Dump all the processed cereals, soft drinks, juices and so-called protein bars. Most people are consuming too many processed foods anyway contributing to diabetes and heart disease. (Read Gary Taubes book, Good Calories, Bad Calories
for the latest on this development.) Make sure you get adequate amounts of protein so you are satisfied and can control blood sugar (especially at breakfast which is where most people fall short with overall food intake).Most people do well on a macronutrient balance of 40% total complex carbs, 30% leaner protein, and 30% fat (healthier fats preferably). Some can definitely go higher in carbs but it varies from person to person. NutritionData.com can help you figure ratios out. If you have a metabolic disorder sometimes it is even better to go higher in protein, it just depends on the person.
A broad spectrum good quality multi-mineral from a reputable health food store is also recommended.
"Dump all the processed cereals"
ReplyDeleteAw, can't I have Fiber One cereal?
I use Fiber One in a cold concoction mixed with plain yogurt, stevia, and ground flaxseed. (Lots of fiber, prebiotics and probiotics.)
I also use Fiber One in a hot (microwave) version with mixed veggies, ground flaxseed, and melted butter. (Again, lots of fiber.)
Are those all that bad?
Jim Purdy
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Actually that sounds good, I'm referring to cornflakes, rice crispies and those sort of cereals. But two things to keep in mind, 1)flax should not be heated as it may turn it into a racid fat, which is why I'm still not keen with all those products with baked flax, (at least that is what I was told in nutrition school....if someone out there knows something different let us know please.) 2) If you are consuming high fiber meals, say more than 15 grams of fiber or more I would not take vitamins or meds with it or the high fiber may render those nutrients useless! -Elaine
ReplyDeleteGreat post, Elaine! Good advice for everyone. My only caveat would be the carb/protein balance, but you did say that some people can go higher in carbs. I worry about those faddish low-carb diets – some can get dangerously unhealthy.
ReplyDeleteAnd you're correct about the flaxseed – it should never be heated, and should be kept refrigerated when stored.
Jim, for your microwaved version, have you thought about trying something other than butter? Butter has a lot of saturated fat, as well as excess calories. But the Fiber is great! :)