by Elise Gordon, M.S., R.D./L.D.
You’ve heard the 3 words many times: VARIETY, MODERATION & BALANCE! What do they mean? VARIETY:
- Eat foods from all the food groups each day.
- Within each meal, aim to eat at least 3 colors. This will let you know that you are getting variety.
- Test your palate! It’s never too late to try something new. You might even like it!!
- This means letting all foods be a part of healthy eating. It is not eliminating foods/food groups.
- It is finding the balance between the extremes of ALL of it and NONE of it.
- It is okay to eat more refined foods combined with nutrient-dense foods to be part of a healthy diet.
- Incorporating foods from all food groups and listening to the “everything can fit” mentality.
- One never has to worry about not having the perfect ” balance” for one meal or even one day. It is about the balance over time that is the most important thing to remember.
- Balance out refined foods with more wholesome, nutrient-dense foods. This way you are getting good nutritional value and enjoying what you are eating too.
Other important points to remember that will get you lots of ‘Nutrition Nods’:
- P-C-F (Protein-Carbohydrate-Fat) Balance at meals to meet your needs and help you feel satisfied.
- Do not wait longer than 5-6 hours to eat, rather eat meals and add in 1-2 snacks to avoid slowing down your metabolism, to regulate blood sugar levels, and stabilize your mood.
- Take your time to eat in order to not overeat, but also to enjoy your meal.
- Choose foods high in fiber and complex carbohydrates. They do so many wonderful things for our bodies.
- Choose high quality proteins, and aim to eat fish weekly to get those great omega-3’s in!
- Watch saturated and trans fat, but get in lots of those mono- and polyunsaturated fats for health.
- Let yourself have sugar and desserts, maybe put a limit on them per day/week.
- Drink plenty of non-caffeinated fluids to keep yourself hydrated and your body thriving.
- Be physically active, including stretching, aerobic training and strength training.
- Find a plan that works for you and make it a lifestyle choice.