5 pillars of Healthy eating
There is no one single path to health. We are unique individuals and what works for one person, both in terms of biology and feasibility, may not for another. This, along with many other factors, is why I’m not a fan of one-size-fits all approaches to diet. That being said, there are a few principles to healthy eating that are true no matter which path you take.
More water: Hydration is essential for so many functions of the body. Our bodies are made up of roughly 60% water and it plays a key role in cellular function, waste removal, temperature regulation, concentration, mood, physical performance, joint lubrication, blood volume and more! Even mild dehydration (a body water loss of 1-2%) can affect cognitive function. Water intake recommendations vary by age, gender, weight, and activity level, but a general recommendation is approximately 11 cups for women and 13 for men. If you're not a fan of plain water, adding some sliced fruit, cucumbers, or a splash of juice to it can help with palatability. However, it’s important not to drink your calories with sweetened beverages. Not only do sweet drinks like soda, juice, energy drinks, and sugary coffee drinks spike blood sugar and promote weight gain, they are also associated with an increased risk for diabetes, heart disease, cavities, liver disease, and more.
Adequate and high quality protein: Protein has gotten a lot of attention in recent years but there’s also some substantial misinformation surrounding it. More isn’t always more but enough is vital. Not only does protein help keep us full longer, it is a major structural component of all the cells in our body. Protein is made up of amino acids. There are nine essential amino acids- these are the ones that our body cannot make on its own and must get from an outside source. When a food source has all the essential amino acids, it is called a complete protein. The amino acids that the body can manufacture on its own are called non-essential amino acids. Our bodies don't store protein so there is some benefit to spacing out your intake vs eating all your protein for the day in one sitting. It is not the body’s preferred source of energy but it can be used when dietary sources of fat and carbohydrate are insufficient. Protein is what makes up so much of our body- organs, hair, skin, nails, arteries, and muscles. It also is what allows all the enzymatic reactions to take place because enzymes are literally made up of amino acids. Adequate protein intake protects muscle mass from being depleted with weight loss and it allows for increased muscle mass with exercise. It’s important for immune function, healing, and even bone density. With all this being said, you may be wondering how much is enough. This is an area of debate. Generally adults need a minimum of 0.8 grams/kg of body weight but depending on other factors, such as increased age or wanting to build muscle mass, recover from illness, etc., needs may be higher. Protein requirements can be met by consuming either or both plant and animal sources.
Minimally processed: Minimally processed foods are foods that are close to how they’d be found in nature. For example, frozen blueberries would be minimally processed. They have been picked, cleaned, and frozen but they still appear pretty similar to how they would grow on a bush. Other minimally processed foods would include whole grains, meat, eggs, fruits, vegetables, milk, and legumes. Processed foods have often been stripped of their fiber and have added sugar, salt, and fats to extend shelf life or make them more appealing to the consumer. The more accustomed we become to processed foods, the more we seem to crave them. They encourage higher levels of salt, sugar, and saturated fats than we’d likely take in if we were eating a whole foods based diet. Also, even if one were to consume a high amount of sugar from let's say fruit, that sugar would also be accompanied by other beneficial nutrients and fiber to help prevent blood sugar spikes. Processing food takes food out of the context that we’d normally find in nature. A high intake of processed foods is associated with a number of diseases such as diabetes, heart disease, certain cancers, and cognitive decline. With this being said, it is hugely beneficial to minimize the amount of them in our diet by reducing consumption of foods such as cured meats, refined carbohydrates, and sweetened drinks or snacks, but this does not have to be all or nothing. Situations will come up where you may want to enjoy a piece of cake, have a convenient snack you like, or eat some comfort food and that’s ok. A healthy diet is about balance and even a moderate reduction in the processed foods you eat can result in more energy, focus, improved mood, a healthier weight, lowered disease risk, and better sleep.
Plenty of produce: I know it sounds simple, but the benefits of eating enough vegetables and fruits are too numerous to list. Oftentimes, with improving the diet and eating patterns, people want to focus on what to take away, but I love the shift to focusing on what to add in and produce is a great place to start. According to the CDC, only 1 in 10 Americans get enough fruit and vegetables. The Dietary Guidelines for Americans recommends about 1.5-2 cups of fruit and 2-3 cups of vegetables per day. Different fruits and vegetables will have different types and amounts of vitamins, minerals, fiber, phytonutrients, and antioxidants in them so getting enough and a variety of produce will help ensure you’re meeting your needs. Generally, fruits and vegetables are not calorically dense, making it hard to overeat them. The fiber they provide is essential for digestion and the gut microbiome. The antioxidants and other phytochemicals they have protect the body from free radicals, inflammation, and aid the function of the immune system. Eating plenty of fruits and vegetables also helps to meet micronutrient needs. As opposed to macronutrients (carbs, protein, fat), micronutrients (vitamins and minerals) are things that the body needs in smaller amounts but are crucial nonetheless. A deficiency can cause substantial harm and sufficient amounts can provide great benefit. Rather than tracking every calorie and micronutrient, filling half your plate with fruits and vegetables and including some produce as a snack, is a simple way to give your body the supplies it needs to function optimally. Plant-heavy diets can lower cholesterol, reduce inflammation, stabilize blood sugar, decrease risk of developing many diseases, promote bowel health, and support the immune function. In a nutshell- eat your fruits and veggies!
Listen to your body: With all the different foods, diets, trends, and advice, it is so important to listen to your body and what works for you. Doing this includes recognizing hunger and fullness cues, satisfaction with foods, energy levels, physical reactions to foods, emotions surrounding food, and more. Almost any diet out there- paleo, plant-based, intermittent fasting, keto, vegan, gluten-free, mediterranean, etc., will have some science and studies to back it. You could also likely find studies to contradict each of those as well. There really is no one “right” way. Being in tune with what, when, how, and why you’re eating is your greatest teacher and tool. Anyone that helps guide you on your journey to health needs to honor that first and foremost. Never follow something that doesn’t sit right with you and your body.
Even though these five pillars to healthy eating seem simple, much of the challenge comes with actually implementing the recommendations into your life. Patterns may not change overnight but a commitment to a healthier you is a good place to start. For more support, I offer virtual nutrition counseling and would love to meet you where you’re at! I offer a judgment free zone that honors your individual needs, struggles, barriers, and goals while providing sound advice, education, and accountability. Visit intentionaleats.net and book a free discovery call today!
