More than 1.1 billion adults worldwide are overweight, 312 million are obese, and close to 155 million children worldwide are overweight or obese, according to the International Obesity Task Force.  In the past 20 years, the rates of obesity have tripled in developing countries that have been adopting a lifestyle with decreased physical activity and over-consumption of inexpensive, processed, sugary foods.  It is time we take a closer look at the foods we are eating and focus our efforts on a healthy diet.

 

The most essential foods for a healthy diet:

 

1. Fruits and Veggies: Eating a rainbow selection, including green, yellow, orange, red, blue and purple fruits and vegetables, provide an array of antioxidants that help keep the immune system strong and help protect against chronic diseases.  Fruits and veggies are also a great source of fiber.  Buy organic and local produce when possible to get the healthiest, freshest foods and to support local farmers.   

 

2. Nuts and Seeds provide essential fatty acids (EFAs), vitamin E, protein and minerals.  Many people have allergies to peanuts and tree nuts.  Because the reactions can be severe, nuts should be avoided in allergic individuals.  Certain seeds such as pumpkin seeds rarely create allergies.  Olives are technically a fruit, but like nuts, they are rich in beneficial oils that are nourishing to the body.   

 

3. Legumes have a high fiber content, which improves digestion and prevents blood sugar from elevating too quickly after meals. Legumes can be given in many forms such as soups, dips, and salads.   

 

4. Whole grains contain fiber, complex carbohydrates, minerals and B vitamins.  Whole grains provide us with energy, and they contain more protein and nutrients than refined grains.  Many people, however, eat too many grains.  Try cutting back to 1 – 3 servings per day.   

 

5. Fish are a high quality source of protein, beneficial oils, and many nutrients. The problem is that consumption of fish exposes us to the environmental toxins methylmercury and PCBs.  Choose smaller fish and wild over farm raised whenever possible.  For more information on which fish are best, visit www.edf.org.

 

Healthy Diet Tips:

 

•     Eat well-balanced, nutrient-rich meals, including the foods mentioned above.

•     Select organic, fresh, local foods as much as possible.

•     Cut back on processed and sugary foods.  Sugar and other sweeteners create a peak in blood sugar followed by a crash.  This can lead to hyperactivity and/or fatigue.

•     Avoid artificial sweeteners since they have been linked to various health concerns and increase sweet cravings.

•     Eating a variety of foods may help reduce the chance of developing food sensitivities and exposes us to more possible nutrients.  For young children, this allows her or him to acquire a taste for more foods.

•     Do your best to start your day with a nourishing breakfast.  Even if it’s a smoothie on the run, pack it full of fruits and veggies that will help you get a healthy jumpstart for the day.

•     Eat at least 1 salad each day.

•     Identify and avoid any food intolerances since they can contribute to a variety of health problems including re-occurring infections and behavioral problems.

For a healthy diet and wellness plan customized to meet your unique health needs, contact us to schedule an appointment.  Having a healthy diet is the first step to being healthy.