New Me in ’23: Eating balanced helps keep you healthy
You can measure health in a multitude of ways. Whichever way you choose to look at it, one thing remains clear: whether it’s physical or mental, nutrition plays a critical role in your overall health. Research shows that eating a healthy, well-balanced diet is closely tied to the way you think and how you feel. Additionally, fueling yourself with the right foods gives you the strength to power through physical activity and the endurance to improve. Being physically active has been shown to decrease depression and improve mood. So, if nutrition, exercise, and mental health are all intertwined that leads to one big question: what should you eat?
As a Registered Dietitian, I believe there are no “bad” foods – but there are some that provide greater health benefits than others. Here are suggestions to help improve your wellbeing.
Consume a diet rich in whole grains.
Whole grains are packed with carbohydrates, fiber, and B vitamins. Carbohydrates are your brain and body’s preferred source of energy. Fiber helps to keep your digestive system moving while B vitamins help regulate your metabolism and play a role in energy cycles. Whole grains also offer magnesium, which helps decrease anxiety, and phytonutrients, which protect the brain from stress.
Incorporate lean sources of protein.
Our muscles, bones, organs, nails, and skin are all made of protein. Consuming lean sources of protein helps minimize saturated fat intake (which is linked to increased cholesterol and heart disease) that can be found in many cuts of animal meat. Sources of protein such as tuna, chicken, turkey, and eggs contain tryptophan which helps to regulate sleep, appetite, and impulse control.
Eat a rainbow full of fruits and vegetables.
“Taste the rainbow” is more than just a candy slogan. It’s best to eat a variety of fruits and vegetables. Depending on the color, they offer different antioxidants and health promoting properties. Antioxidants help to keep your immune system healthy and protect your body from stress. Oxidative stress plays a role in aging and many diseases such as Alzheimer’s. Consuming a diet rich in antioxidants helps combat this oxidative stress. Additionally, both fruits and vegetables are high in fiber, which helps regulate your digestive system.
Consume sources of healthy fats.
Say it with me: “all fat is not bad”. Healthy fats offer anti-inflammatory benefits and protect the heart. Heart healthy fats, like Omega-3’s found in oils such as flaxseed or olive oil, nuts, and fish, are linked to decreased risk of cardiovascular disease. They also help blood flow to the brain, which helps with memory and cognitive tasks. Healthy fat sources like nuts also contain magnesium, which has been shown to decrease anxiety.
Keep alcohol intake to a minimum.
Nutrition also applies to what you don’t put in your body. Alcohol can inhibit healthy sleep patterns. Inadequate sleep is linked to long-term health problems. Quality sleep helps maintain brain function and physical health.
If you can remember to keep these healthy tips in mind as you dine out, snack or prepare meals, then you will be on your way to a healthier lifestyle and a “New Me in 2023!”
Ashley Hazenstab MHA, RD, LDN
Director of Nutrition