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Words of Wellness - May 12, 2014

Words of Wellness: Here to Stay Nutrition Recommendations

Nutrition is confusing and complex and just as soon as you think you understand it, the nutrition gods change their minds about it. A google search for ‘saturated fat’ will produce over 14 million results (probably even more by the time this gets to you). Are eggs good for us this week? I can’t even keep up!?

 

My "Here to Stay" Recommendations:

Eat real food - but not too much of it. Make half your plate fruits and vegetables, ¼ of it lean meat or protein and ¼ of it whole grains.?

 

If it has a million ingredients or any you don’t recognize, limit it: dried apricots have one ingredient…a fruit roll up has 19.

 

Don’t drink your calories. Eat fruit instead of drinking fruit juice and skip soda (diet and regular) all together, aim for 64 ounces of water per day.

 

If it’s not naturally high and fiber and suddenly is (i.e. FiberOne products) skip it. Many of these products (fruit snacks, cottage cheese, yogurt, etc) do not naturally contain fiber, it’s added in the form of chicory root and inulin – neither of these have any real health benefit. This is also true for antioxidants, get them from your fruits and vegetables, you know where they are naturally found.

 

Do not consume trans fats. Just because a nutrition facts label has 0g trans fat listed you must check the ingredients list. A product can legally have up to 0.5g per serving and still list 0g on the label. If any type of hydrogenated oil is listed on the ingredients, skip it. This is common in margarines and other highly processed foods.

 

Put down the salt shaker. Use fresh herbs and always taste your food before adding anything else.

 

And most importantly, if it sounds too good to be true… it is!