What do I eat?

The sum of five characteristics is what comprises a healthy diet.  The first is adequacy which is when the foods provide enough of each of the necessary nutrients.  Then there is balance where a person ensures that they are not choosing a surplus of one particular food and or nutrient over another ensuring that there is equilibrium amongst food choices.  Following balance is calorie control which is where the foods that one consumes is equal to the amount of energy needed to maintain the appropriate weight.  After that there is moderation where the foods chosen do not have excessive ingredients such as sugar, salt, fats or other unnecessary elements.   The fifth characteristic of a healthy diet is variety.  It is necessary to make sure that the foods chosen are not the same everyday; therefore, a mixture and assortment of nutrients and food choices is key.  The simple way to remember what a nutritious diet consists of is by remembering the letters A, B, C, M, V and making it a habit to follow the philosophies of each letter; whereby this practice becomes as habitual as brushing one’s teeth in the morning.

There are six classes of nutrients that the body needs and those are water, carbohydrates, fat, protein, vitamins and minerals.  Water is one of the most important nutrients as our body as water is amongst the major nutrients found in foods and is also one of the nutrients that is lost easily; therefore must be replaced.
“Fat is the body’s chief storage form for the energy from food eaten in excess of need.”(Sizer & Whitney, 2012). 

We also need to focus on a balanced diet which is composed fresh fruits and vegetables.As adults it is recommended that we eat 2 cups of fruit and 2 1/2 cups of vegetables every day.  These fruits and vegetables provide the body with vitamins and minerals to help the body function. Dark, leafy greens, potatoes and berries provide vitamins, folate, potassium and phytochemicals.

We need to eat more whole grains and stay away from white processed flours which are typically used in packaged baked goods.  Whole grains assist with lowering the risk of cardiovascular disease.  Examples of whole grains are:whole grain bread, wheat berries, oats, buckwheat and quinoa. It is recommended adults eat 6 to 8 oz. of grains each day.

Nutrient-dense protein is important for muscle growth. Adults should consume 5 to 6 oz. of protein a day.  We need to eat lean forms of protein such as pultry, legumes, salmon, and eggs.

Finally, we need to stay away from processed foods that are most commonly found in convenience stores and supermarket shelves at shelve levels that are easy to access.  These packaged foods are high in sodium, additives, persevatives, excesss sugar and unhealthy fat.

The challenges we have with choosing the right foods are there are way too many choices out there.  This makes it difficult for a person to decide what to eat and how much to eat. The labels on the ingredients have small print and can make it very difficult for a person to understand what is healthy and what is not.  How can a person calculate the grams, oz. and lbs. that are necessary for a healthy diet?  Also, there are infomercials and marketing campaigns that do not provide accurate information or provide misleading information.  Some people may actually believe that if they eat the same food as a well known actor,that this actor has the same knowledge as a doctor with an actual PHD.

Sizer, F.S. & Whitney, E. (2012). Nutrition concepts and controversies. (12th ed.). Belmont, CA: Wadsworth, Cengage Learning