Maybe it's just the spaces I tend to occupy on the internet, but it seems to me that nutrition information is everywhere nowadays! It will probably shock you when I tell you that nutrition science is fairly young. The first vitamin was isolated and chemically defined in 1926, less than 100 years ago, ushering in a half-century of discovery focused on single nutrient deficiency diseases. Research on the role of nutrition in complex non-communicable chronic diseases, such as cardiovascular disease, diabetes, obesity, and cancers, is even more recent, increasing over the last three decades.
Nutrition Research
Early nutrition education and information were geared towards eating *enough* and getting adequate calories and macronutrients, as well as vitamins and minerals. Now, we encounter nutrition education and information that focuses on limits. We've never faced this problem in our human history: calories are so abundantly available all of the time, that we need guidelines to help us maintain a healthy weight, and healthy eating practices.
In my experience, working with clients in all different age ranges and life circumstances, what is clear to me is that my clients often feel they have some education on nutrition, but still can't seem to make the "right" decisions when it comes to how and what to eat. Nutrition science provides us with some good guidelines that serve the majority of the population, and that is typically where I encourage my clients to start.
Consider the recommendation for fiber. The American Heart Association suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Increasing fibrous foods in your diet has a positive impact on not only your heart health, but it is also a tool for weight management. Fiber helps to keep us feeling full. And, I'll let you in a secret: the number one reason people cite for abandoning a diet is that they feel hungry. This is a perfect example of how focusing on health practices can overall help you reach your health and weight goals. Take a look at the infographic above--it might spark some ideas for yourself about ways you can improve your health.
I bring attention to these recommendations because they are for general good health, but, we are all individuals. As a coach, I recognize that the law of individual differences applies to not only exercise but nutrition. And if you've made it this far, you might be feeling like you haven't gained any insight, but reaffirmed how difficult it is to make choices that impact your health positively.
The ABCs of Eating for Health
We all make choices every day about what foods and beverages we will consume, and how physically active we will be. I find if you can keep the ABCs in mind, you can create a healthy eating pattern before you head down pathways of trying to figure out if you're dealing with an outlying issue that is impacting your ability to reach your goals. Here are the ABCs:
A: Adequacy: provide enough of the essential nutrients, fiber, and energy (in the form of calories)
B: Balance: to avoid overemphasis on any food type or nutrient at the expense of another
C: Calorie/portion control: to supply the amount of energy you need to maintain a healthy weight; not more, not less.
I want to unpack this information just a little bit. When health professionals talk about adequate, they are referring to these recommendations:
This perfectly illustrates how frustrating it can be to be in pursuit of your health, and want to set goals and create awareness, but be faced again with needing to come to the table with some prior knowledge about what the recommendation for your age group/gender is! I get it....and I'd argue that maybe this is what we should spend our time learning in school, not cursive :) Alright, no more hot takes from me!
I think the ABCs is a great place to start, and now you have a resource for what is recommended for your age and gender. Once you're feeling like you're mindful of the ABCs, I'm going to have you add the N,M, Vs!
N: Nutrient density: foods that are more nutrient-dense and less processed. This doesn't mean that packaged food is always processed. More on that, later!
M: Moderation: avoid excessive amounts of added sugars, solid fats, and ultra-processed foods.
V: Variety: include a wide variety of food and food groups, not eating the same thing every day.
Individual Differences
Equally important to your nutrition strategy is how you experience food in your family, as part of your cultural traditions, and chapter of life. Budgets factor in as well as lifestyle. These are all important aspects of your overall relationship with food and your well-being.
I'll leave you with this: at its best, your nutrition strategy should a source of pleasure and good health. The rest is a fad or not for you :)
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