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North Adams Chiropractor | North Adams chiropractic care | MA | What are Diet and Nutrition?

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Chiropractic and Nutrition               413-663-5500

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What are Diet and Nutrition?
 

A person’s Diet is made up of the food they eat. Nutrition is the way that the food people eat nourishes their bodies.

Good nutrition means your body is getting all the nutrients, vitamins, and minerals it needs to work at its best level. Eating a healthy diet is your main way to get good nutrition.

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

  • Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
  • Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
  • Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

 

Healthy fats are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

  • Monounsaturated fats, from plant oils like peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
  • Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements, flaxseed oils, and walnuts.
  • Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

 

Reduce or eliminate from your diet:

  • Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

 

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

 

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, etc.—will open up new options for healthy mealtimes.

  • Beans: Black beans, navy beans, garbanzos, and lentils are good options.
  • Nuts: Almonds, walnuts, pistachios, and pecans are great choices. .
  • Avoid salted or sugary nuts and refried beans.

 

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal.

Focus on quality sources of protein, like fresh fish, chicken or turkey, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

 

 
 
 
North Adams Chiropractor | What are Diet and Nutrition?. Dr. Francine Lajoie is a North Adams Chiropractor.