Most people are aware that a healthy diet is an important part of living a healthy lifestyle. A diet that provides good nutrition can help reduce your risk for developing many chronic diseases like heart disease, cancer, and diabetes. Yet, with all the conflicting information regarding good nutrition, it can be difficult to know what eating healthy means. One day we are told to cut down on saturated fat and the next we are told to fill our plates with it. We are told consuming coffee is good for our health and then we wake up the next morning and it is no longer recommended. Keeping up with what is “good” and “bad” can get frustrating and confusing. This is especially true when we are told to avoid healthy foods like fruit and certain vegetables. Even as a health and wellness professional there are days I am overwhelmed. So, with all these “expert” claims of having the golden key to your health and happiness who do you trust? Finding reliable and trusted information may seem like an impossible dream. Asking a few questions as you search can help you decide if the advice is sound.
The first question being the big one. Does it sound too good to be true? If it sounds to be too good to be true than it probably is. Nothing worthwhile is ever quick and easy. If it was the population would be fit and healthy rather than one of skyrocketing obesity and chronic disease.
Do you have to buy a product? You likely see this all the time. You can’t watch TV, read a magazine or turn on your computer without someone telling you that their product is going to solve all your health concerns. If a profit is being made than turn the other way. The main concern is making money, not on providing trusted nutritional information. I hate to be the bearer of bad news but sadly there is no magic pill or product that can be substituted for living a healthy lifestyle. So, when offered magic beans turn them down.
Is the meal plan restrictive? Eating a varied diet will provide your body with the nutrients it needs. Let’s face it, it is also more enjoyable. Broccoli is good for you but eating only broccoli will leave you both undernourished and unsatisfied. Practice balance. Fruits, vegetables, fiber, whole grains, protein and healthy fats. Picking just two or three of these won’t provide a diet that is nutritionally balanced. Your body needs them all in order to thrive and get the variety of nutrients each one offers. The takeaway from this one is, eat the rainbow.
Is the nutritional advice supported by scientific evidence? A meta-analysis is the most reliable as it includes many studies and extensive research. The larger the number of participants and the more experiments conducted the better. Also be on the lookout for celebrity endorsements. Company’s love hiring celebrities to tout the benefits of their products. Your favorite celebrity may swear by the supplement she is taking and currently endorsing. Crediting her 25-pound weight loss to it’s amazing properties. But where is the evidence it actually works? Don’t be bamboozled by smoke and mirrors. In reality her weight loss is attributed more to having a personal trainer, private chef and a personal assistant.
Where is the nutritional information coming from? Seek out trusted sources and organizations. Anyone can call themselves an expert. The title of “nutritionist” is not regulated and can be used by anyone. Weekend retreats provide, “nutritionist” certificates for only two days of training. Your neighbor may suddenly decide she is suddenly a nutrition expert and become an overnight diet and nutrition guru, titling herself a “diet councilor.” So, look for trusted sources like registered dietitians (RD), physicians, board certified health coaches (NBC-HWC). The internet is another place many individuals seek nutritional advice. Here the self-proclaimed nutrition experts are everywhere. Look for websites ending in .gov, .org or .edu these represent government, academic and professional organizations. The American Diabetes Association (www.diabetes.org/), American Heart Association (www.heart.org), Academy of Nutrition and Dietetics (www.eatright.org), National Institute of Health (health.nih.gov/), among many others offer reliable nutrition information.
How do you plan to celebrate National Nutrition Month? Maybe you want to become more aware of what you are eating in order to make more informed food choices. Or your focus may be on consuming more wholegrains, fiber, vegetables, fruit and healthy fats while limiting the amount of processed food, sugar and salt. Another idea would be to practice portion control or slowing down while you eat taking time to enjoy your food. Perhaps learning new skills and tips to create healthy meals or trying a new fruit and vegetable each week may interest you. Have fun as you are experimenting with new foods and enhancing your knowledge of nutrition.
It is easy to become overwhelmed when we decide to improve our nutrition. Focus less on what you do and more on just doing something. Small changes make a difference. Trading your pasta for quinoa or satisfying your sweet craving with an apple instead of that donut will get you one step closer to your healthy eating intentions. By the end of the month you will be amazed at how far you have come. Bon Appetit!