Explore the Wellness Wheel: Nutrition

 

Nutrition

We hear all the time how important it is to eat right. But what does that mean? There's so much conflicting information out there about what diet is best. 

While there is no one way of eating that is healthier than others, we can arrange healthy eating into a simple mantra: balance, variety, moderation, adequacy. 

Balance

                Eating a balance of important nutrients is essential to good health! One way we can look at balance in our meals is to use the healthy eating tool The Plate Method. There are several iterations of this idea from USDA, Harvard, The American Diabetes Association, and even a set of culturally relevant versions from The Institute for Family Health.

Basically, the idea is the same for all of them. Take your plate, about 9 inches across, and divide it in half. Half the plate should be filled with mostly vegetables and some fruits. For the other half, divide into two equal parts about ¼ of the plate. One of those should be filled with protein foods (like meat, eggs, beans, soy, or dairy) and the other with starches, which includes starchy vegetables (like potatoes, peas, and corn) and grains (like pasta, rice, and bread).

Variety

Mixing up the foods we eat each day helps us get in all of the different nutrients we need, like different vitamins and minerals! Try these tips to get a good mix of different nutrients.

• Make at least half of your grains whole. Try brown rice, quinoa, whole grain bread, or even popcorn!
• Vary the colors of fruits and vegetables. How many colors can you get in a day?
• Rotate proteins, and include plant based proteins often! Choose fish twice a week. Limit red meat to twice a week or less.

Moderation

                Limit treat foods, but avoid taking them off the table entirely. When you place a food into the “forbidden” or “bad for you” category, it can create an obsession! Include treats in moderation in a way that feels right to you.

                Watch your portion sizes. Pay attention to your hunger and fullness cues by slowing down while you're eating.

Adequacy

                Eat at regular intervals, avoid skipping meals or going to long between meals. Snacks can be helpful!

Providing your body with adequate nutrition throughout the day can help improve energy levels, cut cravings, and improve your mood.