So, what should you really be eating?

The concept of "good" nutrition is a bit fuzzy due to the heavy influence of influencers, diet culture, social media, and the heaps of bogus information floating around the internet. And, let me not forget the pyramid schemes selling "health" products unregulated by the FDA and claiming to morph you into all but a beautiful butterfly (and no, It doesn't work). The most common question I am am asked after I have attempted to demystify false nutrition information is: "So, what should I actually be eating?"

In light of this question, I am going to do my best to explain the foundations of nutrition for the general population. Keeping in mind, in the presence of chronic disease, medical conditions, sports, etc., individuals should seek out individualized nutrition counseling and medical nutrition therapy provided by a qualified health professional.

In summation, my approach to general nutrition counseling for those trying to make healthy food choices is simply balance: balance of all food groups with the intent of both variety and consistency with daily meal patterns. So, maybe you want more details?

Protein: Protein needs are individualized based on a few factors such as age and physical activity. However, most moderately active adults will receive adequate protein by multiplying body weight in kilograms by 1-1.2 g/ protein (Go ahead, do the math). The biggest key with protein intake is to consume consistent protein throughout the day, about 20-30 grams per meal, from a variety of different sources. This where the marriage of consistency and variety come into the conversation. Choosing proteins such as eggs, greek yogurt, chicken, seafood, and lean red meats provides a wider range of nutrients compared to only eating dry crockpot chicken until the cows come home. Make a list of your favorite protein sources and increase variety by creating loose meal plans from your list.

Fruits and Vegetables: Alright, you know the drill- consistency and variety. The current recommendation for daily fruit and vegetable consumption is 5-9 servings from an array of choices. Despite my great persistence, my younger brother is lucky to fit in 5-9 servings of FV per month. In all seriousness, most Americans under consume fruits and vegetables, subsequently impacting daily fiber intake. Not only are plant foods loaded with soluble and insoluble fiber, they pack a punch in the micronutrient, antioxidant, and phytochemical departments- each color providing a different combination. Try choosing a few servings of each color per week: green, red, yellow, orange, blue, and purple. Think rainbows!

Carbohydrates: Carbohydrates have become quite a controversial topic lately and unnecessarily so. Carbohydrate are the body's primary fuel source for the brain and muscles, making them a crucial part of the diet. Ever heard of the keto flu? Yep, that's because our brains run off of glucose. However, it is undeniable the Western diet is stereotypically full of highly refined carbohydrates to an extreme, so carbohydrate moderation definitely has a rightful place. Once again, choosing a variety of carbohydrate sources and consuming these foods consistently throughout the day to fuel your body is a great choice. Carbohydrate foods that offer good fiber and micronutrients include whole grain products such as oats, brown rice, quinoa, starchy vegetables, and fruit. The fiber recommendation for adults is 25-35 grams per day. However, sometimes you just need good old fashioned sourdough bread or chocolate chip cookie and that's okay too!

Fat: Dietary fat took a hard hit in the 1990's- thank goodness I was only alive for two of those years. The intake of dietary fat is needed for the absorption of fat-soluble vitamins, to create hormones, and for protection of internal organs. However, there are some major differences between unsaturated and saturated or trans-saturated fats. Due to the structure of both saturated and trans-saturated fats, they easily stick to the walls of arteries and lead to plaque build up. Unsaturated fats, due to the presence of double bonds in the molecule structure, can actually improve lipid profiles and inflammation. Once again, a buttery croissant is perfectly okay in moderation. However, focus on heart-healthy fats such as avocado, nuts, canola oil, and olive oil for an addition to meals. Pair foods rich in fat-soluble vitamins A,D,E,K with a source of fat for increased absorption.

Alright, you have made it to the end of my napkin sermon. And if you know me personally, then you probably know I stole that reference from my dad. The bottom line is to balance your intake of all food groups and look for ways to ADD foods/nutrients to your diet rather than take away.

If you ever wanna talk about crazy nutrition trends or fad diets, well lucky for you those are my favorite kinds of soap boxes!