8 key concepts about food

8 key concepts about food

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Healthy food can be very tasty, according to these nutrition professionals. And anyone with taste buds will appreciate your advice ...

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"I believe in eating everything you want, as long as it is not prepared with foods that contain" junk "additives: chemicals, sugar or refined flour, artificial sweeteners, colors or flavors and preservatives.

Recently someone wrote to tell me that I wanted a hamburger and fries, but instead of going to a fast food place, he prepared his own meat burger, put it on a whole grain bread and topped it with spinach and tomato, and baked the cut potatoes. It was the first time he was given permission to eat what he wanted without feeling guilty.

People talk about superfoods as if it were an exclusive club, consisting of wild salmon or expensive and exotic fruits. In reality, they are only everyday foods, mainly plants, that do not contain "junk" additives and that provide large amounts of vitamins, antioxidants, healthy fats, fiber and proteins, such as apples, potatoes, spinach or almonds. Even cheese, as long as it's not processed! "

Dawn Jackson Blatner, RD, nutritionist and author of The Superfood Swap

Eat better carbohydrates

"Many of my friends have followed low carb diets and are undoubtedly effective, but only for a while. In the end you end up feeling hungry and give up.

I suggest a 'moderate digestion' carbohydrate diet. It sounds complicated, but it really just means that you choose foods high in fiber, a type of carbohydrate that goes through the intestinal tract without being digested because your body can't break it down. In other words, you will only absorb the calories of carbohydrates left over when you subtract the amount of fiber.

For example, normal pasta has 42 grams of carbohydrates and two grams of fiber, so you get 40 grams of carbohydrates. Whole wheat pasta has more fiber, reducing carbohydrate counts to 33. But bean paste often only has 17 grams of carbohydrates and 12 grams of fiber, leaving you five grams, plus a good amount of protein, which you they will satisfy more in the long run. A good rule of thumb: look at the nutritional information that has at least four to five grams of fiber for every 15 grams of carbohydrates. "

Kristin Kirkpatrick, MS, RD, LD, nutritionist and wellness manager at the Cleveland Clinic Wellness Institute

Exercising does not mean having dinner anymore

"A friend wanted to lose weight, so I suggested that he start walking with his golden retriever for 45 minutes every night before dinner. A month later, his weight had not changed. When I asked him if he had done what I said, he replied angrily: "I took the dog out every night. In fact, the dog went to the vet recently and had lost 5 kilos!

It turns out that the dog was still receiving the same amount of food, but my friend was eating more, thinking that the exercise meant that he was allowed to eat larger portions at dinner. Exercise relieves stress, improves mood and reduces the risk of disease, but does not burn as many calories as previously thought or gives you the license to eat more. Once he controlled the portions, his weight began to drop. "

Joan Salge Blake, EdD, RDN, LDN, FAND, nutritionist and clinical associate professor at the Sargent School of Health and Rehabilitation Sciences at Boston University

Train your taste buds

"When my friends want to start eating in a healthier way, I suggest that they go in small steps, what I call rehabilitation of taste buds. It is difficult to change from your current diet to a better one. But let's say you like potatoes fried, how difficult will it be for you to eat better french fries, made only with whole potatoes, healthy oil and salt?

Whether you are buying a snack or even bread, yogurt, salad dressings or pasta sauces, you have to find the one with the least ingredients. That way, you will eliminate sugar, salt and chemicals, and add fiber and antioxidants to your diet.

Research shows that after a few weeks, the part of your brain associated with addiction desensitizes to 'junk' food and actually begins to prefer the healthier versions. If your taste buds can't enjoy the foods they like, teach them to love the foods that suit you. "

David L. Katz, MD, MPH, founding director of the Yale-Griffin Prevention Research Center and author of the next book The Truth About Food

Learn to recognize when you are full

"My sister once told me that of all the advice I gave her to lose weight the most effective was this: on a scale of 0 to 10 start eating when you are in a 3 and stop at 6 or 7.

Think about the 1 a fast day and the 10 a full day of Christmas eating. The 5 is the point of balance, when you are not thinking about food or going hungry. The 6 is when you start to feel satisfied and the 8 is when you start to be full.

We are so used to trusting external factors, such as counting calories or weighing food, that we have lost contact with our body. It costs a little, but once you get the hang of it, you can always do it. My sister continues to resort to this rule at parties or even on vacation. "

Ellie Krieger, RD, nutritionist and host of the Ellie's Real Good Food program.

Red fruits are the best snack

"I've been studying flavonoids (polyphenolic components that help dilate arteries and prevent plaque buildup in arteries) for 25 years. One of the most potent groups of anthocyanins is found in blueberries, strawberries, blackberries, eggplants and even in chocolate.

Research shows that women who eat a handful of blueberries three or four times a week are 34 percent less likely to have heart disease, hypertension and diabetes.

This is one of the reasons why I love my job: It's so easy to take it to real life! I gave a talk to my colleagues about eating berries and berries two years ago and many of them continue to follow this advice. Some have switched to dark chocolate, which is also good if you don't eat more than two ounces. "

Eric Rimm, ScD, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health.

You don't need to debug

"My husband never lets me tell what I do when we go out together because, when people discover it, they inevitably ask me if they should do a cleansing. The answer is no! We have kidneys and a liver to filter out toxins. Think about it Way: If you stop putting gasoline in your car so that it is 'purified', it will not work.You may need an oil change, that is, do not consume saturated fats and replace them with small amounts of healthy vegetable oils.

If you want to purify the filters, eat more fruits and vegetables, which will clean your intestines like a brush. But you don't need to stop fueling your car and deprive your body of fuel. You just need to feed it better: fresh produce, whole grains and lean protein. "

Joan Salge Blake, EdD, RDN, LDN, FAND, nutritionist and associate clinical professor at Boston University's Sargent College of Health and Rehabilitation Sciences.

Alcohol is not prohibited.

"My friends sometimes point me at parties and say 'This is the guy who says it's okay to drink.' I've studied a lot about moderate alcohol consumption and, although it's true that it increases the chance of having breast cancer. , and it is better not to start drinking if you do not, a little alcohol does not hurt.

Women who have a drink a day live longer and are less likely to have heart disease or diabetes, and the benefits for these conditions are much greater than the risk of breast cancer. And don't think you have to switch to red wine. If you prefer beer, white wine or a shot of vodka, go ahead. Most studies show that they have the same effects on women.

Just remember that beer has 140 calories and wine and 100 spirits. So, if you drink, you should remove something from your plate. "

Eric Rimm, ScD, professors of epidemiology and nutrition at Harvard T. H. Chan School of Public Health.

Via: Prima


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