According to a 2022 survey from the International Food Information Council, 71% of people feel that changing information regarding nutrition makes it difficult to understand how to create a healthy diet. Even so, about 52% of those surveyed now follow what they hope are healthy eating patterns, including:
- Clean eating
- Mindful eating
- Calorie counting
- Plant-based diets
About 35% adopted a new approach to their diet to improve their health and longevity. Another 34% did so to lose weight. And yet, with all this increased attention on high-quality foods and diets, we have a lower life expectancy than other wealthy countries, despite paying more for health care than they do.
Ironically, with all of our awareness of healthy nutrition and exercise, Americans continue to gain weight. In fact, close to half of Americans are obese. Obesity is associated with almost every disease, from heart disease to cancers.
If you’re confused about nutrition, our expert team of medical professionals is here to help. At Low Testosterone & Weight Loss Center in Allen, Texas, we help guide you to the healthiest and most nutritious diet based on your needs.
Are you confused about what healthy nutrition looks like? Although we may make adjustments based on your food sensitivities, energy needs, and other individual variations, the following are the basics of healthy nutrition.
No matter what dietary approach you choose — Mediterranean, DASH, paleo, keto, plant-based, etc. — an essential element of nutrition is high-quality protein. Everybody needs to eat protein several times a day to give their body the building blocks it needs to keep their bones and muscles strong.
In fact, as you age, eating more protein is even more essential. Without sufficient protein, older adults are at risk for a condition called sarcopenia, where they lose muscle mass. Muscles not only keep your body strong and safe, but they also increase your metabolism and keep you burning excess fat.
Your protein needs will vary depending on your sex, age, and general health. They may change if you’re a pregnant woman, are recovering from sickness or an injury, or if you have a health condition that requires limiting protein.
The average man needs 56 grams of protein per day, and the average woman needs 46 grams. High-quality proteins include:
- Grass-fed and pastured meats and poultry
- Pastured eggs
- Grass-fed dairy
- Sheep or goat dairy
- Wild-caught fish
- Nuts and seeds
- Whole grains
- Whey protein
- Beans and lentils
Divide your protein evenly over the meals you eat. Overloading on protein can’t be absorbed by your body.
Make fat healthy
Saturated fats and trans fats are pro-inflammatory, which can trigger water gain and weight gain. Instead, choose high-quality fats that your body burns to fuel your muscles and brain, such as:
- Extra virgin olive oil
- Grass-fed butter or ghee
- Nuts and nut butters
- Coconut oil
Check with us before adding extra fats into your diet. If you have high cholesterol or other health conditions, you may need to cut back instead of adding on.
The easiest choice to make when fashioning a nutrient-rich diet is to include a wide variety of whole foods, such as vegetables and fruits, at every meal.
In most cases, leafy greens, such as spinach and kale, should be cooked to reduce the number of oxalates they contain. Many other vegetables and fruits can be eaten raw or cooked, depending on your preference. Choose:
- Purple: purple cabbage, eggplant, blue potatoes, radicchio, turnips, plums
- Orange: sweet potatoes, carrots, tangerines, oranges, cantaloupe
- Green: lettuce, green beans, broccoli, brussel sprouts, spinach, asparagus
- Yellow: yellow peppers, lemons, pineapples, golden beets, corn
- Red: radishes, strawberries, raspberries, tomatoes
- Blue: blueberries, concord grapes, blackberries
- Tan or white: mushrooms, cauliflower, parsnips
Many fruits and vegetables come in multi colors, such as tomatoes and potatoes.
Ban the boxes
Focus on fresh foods. Shop the edges of the supermarket, where seafood, fresh meats, and produce are found. Avoid processed foods, sugar, and almost anything that comes in a box, can, or bottle.
No matter your nutrition goals, we help you reach them. Call us today at 214- 383-7411 for healthy nutrition guidance. Or, use our online form at your convenience.