Good nutrition for optimal health has a common thread regardless of age. Focusing on a diet made up of whole foods filled with nutrients can fuel your body from adolescence through adulthood.
Eat the rainbow!
The colors of whole plant foods give us clues about the different nutrients they provide, so including lots of colorful foods in our diet helps ensure we get all the nutrients we need. Aim to eat ten fruits or veggies per day with at least five different colors. Go out of your way to choose a red, green, white, brown, yellow, orange, purple and black servings of plant foods each day. The compounds found in plants help decrease inflammation.
“Focus on foods with short (or no!) ingredient lists that are as close to the form you’d find them in at the farm. If your food has an ingredients list, choose options with words you can pronounce and recognize as a whole food,” said Kelly Wilson, Lifestyle and Culinary Medicine Program Coordinator for Lifestyle Medicine Ann Arbor.
When you are shopping, stop to read labels. Try to steer clear of foods with lots of added sugar. The daily maximum for women is 25 grams or two tablespoons!
A balanced diet of protein, fats, carbohydrates, fiber and other nutrients is essential for your overall health. Try getting most of your protein from plant foods such as beans, lentils, nuts, whole grains and vegetables which provide an excellent source of protein without adding cholesterol or saturated fat. If you do select animal protein, choose lean meats like chicken or fish. Eating a diet high in fiber (25 grams/day) can help to maintain a healthy gut, help you feel fuller and improve your digestive function. Along with balanced meals, stay hydrated with at least eight cups of water a day.
When you are seeking healthy snacks, including vegetables, fruit, small portions of nuts, air-popped popcorn, nut butter with fruit or low-fat yogurt.
What’s the best diet for weight loss?
When talking about diet, most people think of eating to lose weight. Choose low-calorie, dense foods like fruits, vegetables, whole grains and beans that allow you to eat and be satisfied with a larger volume of food for fewer calories. Eating this way can avoid the need to count calories.
When cooking meals, reduce or remove added oils by sautéing with broth or water and flavor foods with herbs, spices, garlic, onions or lemon juice. Watch and plan your portions: half your plate should be non-starchy vegetables, ¼ grains or starchy vegetables and ¼ lean protein. Avoid sugary drinks and stay hydrated with water. Poor hydration can sometimes be confused with hunger. Focusing on your diet and planning meals along with physical activity and adequate sleep can set you up for success with your weight loss goals.
When working toward a weight loss goal, never skip meals. Steady calories are essential for energy, recovery, and muscle building. Try to eat a meal within an hour of finishing your workouts to help rebuild muscles.
Vitamin and nutrient deficiencies can have a big impact.
The physiological and physical effects of the menstrual cycle, perimenopause and post-menopause stages of life result in unique nutrition considerations throughout the different stages of a woman’s life. Screening with lab work can help you understand your biomarkers. Take the time to not only know your numbers, but also have a meaningful conversation with your physician or dietitian on specific things you can work on. This can mean more sleep, less sitting, more steps, drinking more water or getting some sunshine to help your vitamin D.
If you are trying to make changes to your diet, it is important to remember that change can be a slow and steady process. Be kind and compassionate to yourself as you make lifestyle changes and don’t hesitate to seek support from friends, family or a trusted professional.
Learn more about Trinity Health Lifestyle Medicine and their virtual class offerings or speak with your primary care provider to get started with a plan that’s right for you.