Vegetables – Your Nutrition = Your Health
About this time of the year I am frequently asked, “What should I eat to lose weight?” Seldom am I asked, “What choices can I make to be healthier or to help prevent disease.”
Research shows wise choices go a long way to aid in disease prevention. Just imagine the power of foods that optimize health and lower the incidence of heart disease, diabetes, cancer and other conditions. I am here to say that food choices do matter.
But small changes may not have a great impact. A recent study suggests that if you add only two servings of vegetables to your daily diet, you may experience a 4 percent drop in your risk of cancer. However, when it came to heart disease, participants in the same group who ate larger amounts of vegetables were at a much lower risk of heart disease.
Looking at another common issue, it is estimated 1 in 10 Americans are pre-diabetic. By 2020, that estimate grows to 1 in 2! Wise choices may make the difference between being a positive or a negative statistic for many of these conditions.
My five categories of “wise choices” that can aid disease prevention are: vegetables, fruits, beans and legumes, whole grains and nuts and seeds.
Why these foods? The answer lies in two words, Nutrient Density. Nutrient-dense foods contain minerals, vitamins, micronutrients such as trace minerals, fiber, antioxidants, flavonoids and more. These are necessary tools for the body to maintain proper health and enable prevention of serious disease.
Which do you think provides your body the best tools to maintain good health: a serving of French fries or a serving of broccoli? How about the choice of a handful of candy or a handful of almonds?
You know the answers. The wise choices of broccoli and almonds are nutrient-dense foods. So, rather than asking for French fries, ask for a double serving of steamed vegetables. Remember, this choice is as much about the nutrients you gain, as it is the calories you save.
To keep nutrient density in mind when you shop for foods, I suggest you purchase more deep-colored fruits and vegetables, fresh or frozen and without added sugar. For snacks, think of a handful of nuts or seeds. Consider adding beans and legumes to your menu as a protein source instead of red meat. Also make it a habit to look for “Whole Grain” on labels and think of shopping for foods in their simple, natural form. By doing so, you will gravitate toward real foods rather than hyper-processed ones. The result will be that your body will thank you and return the favor by providing you with better health.
I propose that in addition to the terms “exercise” and “diet” you add the term “nutrient dense” to your health vocabulary. This will help you remember the clear connection between your health and the nutritional choices you make.
This information is meant to increase awareness and should not be viewed as medical advice or instruction. You should consult your health care professional for medical advice before considering a change in your diet.
Ruth Ann Clayton is a Registered Dietitian and co-owner of Nature’s Way, The Health Food Store on the Square in Mountain Home. Contact her at [email protected]
Vegetarian, Raw and Vegan with Bill & Sheila
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