Too Much Food

Lately, I have been hearing from many friends, family, and even strangers, about the diet's and lifestyle changes they have made. I have done extensive research over the past few years on nutrition because I have been put into some situations that required me to change my food lifestyle. I even went as far as to take a nutrition class at my college. So, hearing my friends tell me they are choosing to go on the "Keto diet" or a "Gluten free diet" for whatever reason they have drives me up a wall. These diets may be good for some people, but they are definitely not good for everyone. I have to eat a gluten free diet because I have Celiac Disease, but if I tried to eat the Keto diet I would suffer from malnutrition, and if someone without Celiac Disease or a gluten intolerance tried to eat a gluten free diet, it would not necessarily be good for them. There is no ONE diet, fitness routine, lifestyle that would work for every one. Every BODY is different (inside and out).

Let's start with some useful information about NUTRITION.
  1. What is Nutrition? Nutrition is obtaining the nutrients needed for health and growth. There are many essential and non essential nutrients in the food we eat. The 6 most important nutrients, essential nutrients, are protein, carbohydrates, fats, vitamins, minerals, and water. Without these nutrients, our bodies cannot function properly. Non essential nutrients are still important to the body, but they are also produced by the body so we do not have to ingest as much unless our bodies are deficient. Cholesterol, vitamin K, and Vitamin D are just a few.
  2. What are nutrients? Nutrients are ingredients found in food that help our bodies grow, repair body tissue, and build new muscle.
  3. What is the difference between a dietitian and a nutritionist? A dietitian has gone to school, gone through an internship and received a certificate proving they know the truth about nutrition. A nutritionist is someone who has researched and found information (most likely online or in books) and is just knowledgeable on the subject.
  4. How do you know what is healthy for you? Always talk to your doctor or a dietitian before changing your diet/lifestyle, have your vitamin levels checked (if your doctor thinks it is necessary), take vitamin supplements if suggested by your doctor, read the label on your foods and pay attention to the ingredients in your food.

Below is a little information on how to read a food Label

 

Somewhere (usually just under the label) you will find a list of ingredients.

When reading the ingredients, keep in mind the first three ingredients are used in the highest quantity.

Below is the difference between a regular vegetable soup and a low sodium vegetable soup.

Notice the only difference in the label is the amount of sodium. This simply means most likely they did not put as much salt in the low sodium version of this soup.

Below are two ingredients lists

These LaraBars consist mostly of Date, Almonds, and Apples. There are no added sugars. These are a great source of Calcium and healthy for someone who is not allergic to any of the ingredients, 

The main ingredients in these Laffy Taffy candies are corn syrup, sugar, and palm oil. The other ingredients consist of some artificial flavors and dyes that are not very healthy for anyone.

It is important to research and know what it is you are looking for on the food label and ingredients list of the foods you purchase. This will look different for everyone based on the type of diet and food lifestyle they need.

Of course, there are a few general things that really are healthy for everyone. Here are just a few:
  1. Whole grains are much healthier than refined grains. Refined grains have been modified from their original state, and in the process of modification most, if not all, essential nutrients are eliminated from the grain.
  2.  Natural sugars are healthier than added sugars. A lot of times people see the word sugar on a food label and assume it is bad for them. However, if you look at the ingredients and find out where the sugar comes from, it may help you decide whether the sugars are bad to eat, or not. If the sugar comes from fruit, it is a good source of sugar. If it comes from cane sugar, it is best to eat it in very low quantities if at all.
  3. Exercise is important for everyone. An exercise routine will look different for each person. Some people prefer to take walk or jog each day, some are body builders that prefer to lift heavy weights, and some like an easy going cardio with a little lifting. Whatever the case may be, exercise is important for our bodies!!! This is something you should definitely discuss with a doctor before beginning, especially if you have any type of disability.
  4. Variety is key. While I love Steak and potatoes, and wish I could have them for dinner every night, that is not going to be nutritionally helpful to my body. Yes, it is healthy for me once in a while, but I cannot get all the essential nutrients I need from JUST steak and potatoes. It is important in everyone's diet, whether you are a super healthy eater or just eat whatever is available, that you eat a variety of foods and be sure you are getting 100% of your daily intake of essential nutrients.
  5. Sleep is important. Some people can sleep for a few hours and wake up well rested, while others need eight to ten hours to wake up feeling well. No matter how much sleep you need, it is important you get that sleep. Sleep gives our bodies the rest it needs to keep us moving. Not getting enough sleep can affect our bodies mentally and physically.

  It is important to talk to your doctor or dietitian about your food and exercise routine, but you cannot go by what they say alone. If you disagree with something you have been told, it is alright to ask for a second opinion from a different professional. It is also important to do your research on any type of diet or lifestyle you are told you should be on. YOU KNOW YOUR BODY BETTER THAN ANYONE ELSE! Something a lot of people worry about (especially doctors) is BMI. BMI is Body Mass Index and is a persons weight divided by their height. There is a chart (shown below) that decides if someone is underweight, normal weight, overweight, or obese based on these numbers.

According to this chart, I am overweight. According to my doctor, based on my height, weight, and muscle mass, I am a normal weight. Below are a couple pictures that show exactly why the BMI chart is very wrong and inaccurate.

All six of these women weight 154 pounds. The one on the left looks like she may be a little heavier than the others, and the one on the right looks skinny as a rail.

 These six women all weight 150 pounds. The woman on the right is over five inches shorter than the girl to her left, and according to the BMI chart would be considered overweight. Clearly, this woman is physically healthy and fit. Do not ever let anyone tell you that you are not a healthy weight just based off the BMI chart. 

  Everyone is born with different genetics. Some people are naturally skinnier than others. Some have bigger bones. Some are born with deformities or disabilities. Not everyone is supposed to look, eat, feel, or exercise the same. Do your research and remember to do what is best for YOUR body... not what is best for someone else!

   Here are a few links to get you started on your research: 10 Nutrition Facts  , 6 Essential Nutrients  , USDA  ,  20 Common sense Nutrition Facts


And of course 😁 the song ...  Too Much Food by Jason Mraz