I know we’ve all heard the redundant phrase, “You are what you eat.” We’ve probably also scoffed at the crazy Sunday evening meal preppers, and rolled our eyes at those dedicated to counting their macros. But what if it was true: that we are responsible for our aching joints, chronic fatigue, and inflammation simply because of what we are eating.
Spoiler alert: we are!
Did you know that between men and women, the top three most common health issues could potentially be prevented almost solely by making smarter choices at the grocery and with the meals we make? According to the Mayo Clinic, the top five health concerns for women include heart disease, breast cancer, osteoporosis, depression and autoimmune disease. Alternatively for men, theirs include heart disease, liver dysfunction, hormone issues, hair loss, and low libido/fertility.
In most cases, some genetics aside, all of these issues may be preventable by healthy lifestyle choices. However, our diets are at the top of the list on what affects us the most. And guess what? It’s actually really simple when you break it down.
While some needs may vary per person, there are really only three important macronutrients we all need to eat well and live healthily. I’ll break these down in more detail for you but they are carbohydrates, fats, and proteins. Outside of a few other foundations like water, sun, and movement . . . we really don’t need much else! That includes your fancy Starbucks drinks, no matter how delicious. We all should aim for roughly 2,000 calories a day, depending on how active or sedentary you are. These three macro groups all have their own added benefits, as well.
How many times have you heard someone suggest “cutting out carbs”? Well, carbohydrates should actually make up about 46-65% of that 2,000 calorie goal! But like most anything, there are good carbs and bad carbs, so knowing the better option is important! Carbs produce energy in the body as well as aid in digestion and balancing blood cholesterol. Simple carbs, like candy, baked goods, and sodas, burn quickly in the body and have added sugars we don’t really need. Complex carbs, however, burn slower and have added benefits and include fresh fruits, vegetables, and whole grains. They contain fiber which has the potential benefits of reducing cholesterol, regulating blood sugar, decreasing toxin build up, and lowering the risk of heart disease. So, I definitely won’t be skipping the carbs.
Another macronutrient that gets a bad rap is the fats group! We need 25-35% of our daily intake to consist of fats. While there are a few types, you really want to focus on mono-saturated and poly-saturated fats. Mono-saturated fats contain omega 9 and 7 and come from olives, avocados, nuts, and some oils. These omegas are important for lowering blood pressure, burning fat, aiding in digestion, decreasing inflammation, and more. Poly-saturated fats, or omega 3s, include foods such as walnuts and fatty fish. Omega 3s contribute to brain development and function, heart health, weight loss, and more. Fats also help produce serotonin, the hormone that makes us happier. So, in effect, eating healthy fats should make you happy, right?
Protein is our last macronutrient, and is one which women tend to avoid and men often over-consume. We need 10-35% of our diet to consist of proteins, and the more active we are, the more protein we need! Proteins are important for our growth, digestion, muscle contraction, immunity, and the building of our bones, tendons, ligaments, and skin. In order for all those processes to work, we need 9-essential amino acids which are found in quality proteins. Some examples of clean protein include grass-fed beef, free range poultry, and wild caught fish. You don’t want the added hormones and preservatives taking away from the nutrients in what you’re eating! Vegetarians and vegans aren’t left out here, and can get their protein from items such as lentils, beans, and tofu, amongst others. Don’t worry, there are plenty of protein sources out there that won’t have you eating an entire carton of eggs to meet your daily goals.
This is just the tip of the iceberg when it comes to how your diet can impact you. While it impacts how our bodies function on a cellular level, it also affects our mental health, hormones, and more. Just as your doctors have probably said to many of you a time or two: “You can’t out-supplement a bad diet.” It is important to first focus on the foods we are eating, using supplements as added support when needed. Lastly, don’t forget the un-official macronutrient: water. Half your body weight in ounces daily will help to make sure all that other hard work we just talked about pays off!
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If you would like to track your diet, even just for the short term to see where you’re at, print off the free food journal on our website. There are also apps, like Cronometer, for the digital-savvy folks. If you would like to take it a step further, we’d be happy to point you in the right direction on taking charge of your health and nutrition. Call or stop in for more information!
References:
- https://www.mayoclinic.org/healthy-lifestyle/mens-health/basics/mens-health/hlv-20049438
- http://www.foodpyramid.com/6-essential-nutrients
- https://www.healthline.com/nutrition/best-macronutrient-ratio#macros-and-weight-loss
- https://www.ucsfhealth.org/education/increasing_fiber_intake/
- https://www.uclahealth.org/news/article/eating-healthy-fats-has-many-benefits
- https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
Written By: Lori Stern
Disclaimer:
The information provided in this blog is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any health conditions. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health or wellness routine.
