While there are many differing opinions on what diets are best for weight loss, there is little debate that what we eat has a significant impact on our health and well-being.  Dr. Everett Kopp, a former Surgeon General, stated in his 1988 Report on Nutrition and Health that, "For the two out of three adult Americans who do not smoke and do not drink excessively, one personal choice seems to influence long-term health prospects more than any other:  what we eat."  And so, this issue of The Age Well will focus on nourishing our bodies. 

 

Currently there is strong consensus on the following basic nutritional principles:

 

1.    Eat a diet rich in a variety of foods since

      no one food or category of food provides

      all our nutritional needs.

2.    Eat "whole foods" as much as possible

      which means eating foods that are less

      processed and would have been readily

      identifiable by your grandmother.  Another

      way to think about this is to shop primarily

      from the outside aisles of the grocery

      store (fresh fruits, vegetables, breads,

      dairy, fish and meats).

3.    Reduce consumption of fats, particularly

      saturated and trans fats.  Substitute with

      healthy monounsaturated and

      polyunsaturated fats as well as omega-3

      fatty acids (seafood, plant oils and nuts).  

4.    Decrease meat consumption and other

      animal products (eggs, dairy) and

      substitute with other plant-based sources

      of protein (legumes, nuts and soy

      products).

5.    Increase consumption of fruits and

      vegetables to 6-8 servings per day.

6.    Control portion size and calorie intake to

      maintain a healthy weight.

7.    Incorporate as many "superfoods" (foods

      considered the most nutritious because

      they have been scientifically proven to

      have powerful health benefits) as possible

      in your diet.  Check out a list of

      "superfoods" on the Age Well Be Well

      website! 

 

These basic guidelines facilitate weight loss, lower cholesterol levels and provide adequate nutrients for your daily needs.  At a biochemical level they reduce oxidative stress and inflammation that contribute both to the aging process and diseases associated with aging.  These guidelines also improve arterial elasticity, insulin sensitivity, and blood pressure, helping prevent heart disease, cancer and diabetes.

 

Learning about each of these principles and developing strategies for incorporating them into your lifestyle is a challenge worth taking.  In addition to improving longevity, investments in nutritional health will benefit the quality of your daily life almost immediately.  Benefits include increased energy levels, weight management and a stronger immune system meaning less susceptibility to colds and infections. 

 

The best way to assess how well you are infusing these guidelines into your lifestyle is to do a diet recall for at least a few days and preferably a week.  I last did this exercise myself last summer and was surprised to discover that I wasn't eating as many fruits and vegetables as I thought or getting enough fiber in my diet.  I made a few simple changes to get on track. 

 

First, I began monitoring my daily intake of these foods.  I did this by simply keeping a sheet in the kitchen where I could make tally marks each time I ate a fruit, vegetable or source of fiber.  It was interesting to see how effective this simple technique worked, motivating me with very tangible and visible feedback. 

 

Second, I added ground flax seed to my routine.  Flax seeds are a wonderful source of fiber and omega-3 fatty acids.  They have a mild nutty flavor and once ground can easily be added to cereals, yogurts, salads, soups and even baked muffins, cookies and breads.  I aim for adding two tablespoons a day.  To get the most benefit from the omega-3 fatty acids, you must grind the seeds freshly for each serving.  This is because the omega-3 fatty acids are contained in the oils that are expressed when the seeds are ground and this oil evaporates quickly.  It is also important to keep the seeds fresh by storing them in the freezer. 

 

If you are interested in improving the quality of your life and enhancing your longevity, enhancing your nutrition is one of the most important investments you can make.  Deciding what changes to make and figuring out how to best integrate them into your lifestyle can be challenging.  Call or email us to discover how Age Well Be Well can support your desire to eat well and age well.