We need fuel to live and thrive. Nutrition is key to our health and function. Maintaining a healthy weight is more than just calories in and calories out. Caloric intake does play a role in weight management and high calorie foods lead to weight gain but the quality of the food we eat is also important.
- Go green: Stock up on fresh produce at the supermarket. Broccoli, kale, and spinach are packed with nutrients and have anti-inflammatory properties. These greens are rich in vitamins A, C, E, and K. They are also a good source of potassium, calcium, and iron. Furthermore, they contain chemicals that have anti-inflammatory and anti-cancer properties. Broccoli can be eaten raw for a crunchy snack or steamed and served as a side dish. Raw spinach can be used for salads but also works well in an omelet or sautéed and eaten as a side dish.
- Avoid grocery shopping while hungry. Shopping while hungry may increase the likelihood of buying more high calorie foods and snacks.
- Avoid Sugary drinks: It is likely that sugary beverages including soft drinks and energy drinks have contributed to the obesity epidemic. These drinks are the biggest contributor of calories and added sugar in the American diet.1 Sodas, sweet tea, energy drinks, and drinks with high fructose corn syrup don’t provide nutritional value and contribute to weight gain. Even 100% fruit juice should be limited due to high amounts of sugar even though sugar is from fruit. Furthermore, there is less satiety with liquid carbohydrates which can lead to increased caloric intake. Data suggests that sugary beverages increase the risk of diabetes mellitus and cardiovascular disease to their high glycemic load which results in insulin resistance and inflammation.2 It is important to drink 64 oz of fluid daily with the bulk of the liquids being water. If you like flavored water, you can try adding a splash of lemon.
- Avoid distractions while eating i.e. watching television. Make sure to chew slowly and stop eating when satisfied rather than eating to feel full. Avoid drinking your nutrition. If you have had weight loss surgery you should wean yourself off the protein shakes by six weeks post op and eat your protein rather than drinking it.
- Skip junk food, and ultra-processed foods as these foods are linked to weight gain. 3Often ultra-processed foods contain emulsifiers, flavoring agents, hydrogenated oils and high fructose corn syrup.3,4
“Let food be thy medicine and medicine be thy food.”
– Hippocrates
Cheers to nourishing our body with healthy foods!
References:
- https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/
- Hu FB, Malik Vs. Sugar-sweetened beverages and risk of obesity and type 2 diabetes: epidemiologic evidence. Physiology and behavior. 2010 Apr 26/ 100 (1): 47-54.
- https://www.nih.gov/news-events/nih-research-matters/eating-highly-processed-foods-linked-weight-gain
- Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism 2019 May 10.