The field of nutrition is constantly evolving and we continue to learn more about the effects food has on our health and well-being. New studies have shown that eating healthy meals are associated with increased fat burning compared to eating lower calorie meals. This should encourage us to consume healthy, well-balanced meals instead of worrying about caloric intake. Healthy meals consist of whole grains, fruits, vegetables, legumes, and lean proteins. Some examples:
- Breakfast: ½ cup of instant oats cooked with water, with ½ cup of blueberries, 1 tsp of peanut butter or handful of nuts, and cinnamon
- Lunch or Dinner: ½ plate of cooked vegetables including carrots, broccoli, cauliflower, green beans, ½ cup of cooked rice, with 3- 4 oz of baked chicken made with olive oil and spices
Insomnia is associated with an increase in calorie intake and decrease in the quality of food in your diet. When you have trouble falling asleep at night, you tend to be tired all day which may cause you to make more unhealthy food choices for energy. If you have problems falling asleep, it is important to address this with your primary care physician.
Coconut consumption is associated with significant increases in LDL cholesterol (bad cholesterol) when compared to vegetable oil, olive oil, and palm oil. Consuming coconut oil has become very popular in the last few years as a natural source of oil. It is highest in saturated fat, which needs to be limited. Consuming higher amounts of saturated fat can affect levels of “bad” cholesterol. High levels of LDL can lead to heart disease, stroke, and high blood pressure.
Lastly, new studies have shown that higher dietary intakes of flavanols may be associated with a lower risk of developing Alzheimer’s. Flavanols are plant nutrients that consist of many essential minerals and have an antioxidant effect. Flavanols are found in foods such as apples, pears, cherries, grapes, blueberries, tomatoes, leafy greens, peanuts, legumes, tea, and cocoa. This does not mean these foods will prevent Alzheimer’s; rather they are foods that may aid in lowering your risk for getting Alzheimer’s. Try to consume healthy, well-balanced diets which incorporate whole grains, fruits, vegetables, legumes, lean proteins and the occasional piece of dark chocolate.
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.