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VAIL, Colorado — Today many of the health issues Americans face are a direct consequence of calorie-dense processed foods that are generally deficient in important nutrients. These foods are often described as “empty calories,” even though they usually contain a hefty amount of calories. “Empty” actually describes the foods' nutritional value. Here are some steps to help you identify and eliminate them from your food choices.
In order to eliminate empty calories from your diet, you first need to know if you're eating them. Foods such as French fries, cakes, soft drinks, candy and other processed snacks, although high in calories tend to be of poor nutritional quality, and often lead to vitamin and mineral deficiencies that are surprisingly common today.
More than half of Americans don't get enough calcium, vitamin E, fiber and potassium, according to the U.S. Department of Agriculture's dietary guidelines. Additionally, the majority of adults are deficient in vitamin A, C and magnesium. These deficiencies are a reason for concern as balanced nutrition can offer significant protection against premature aging, several chronic diseases and even against weight gain.
Research suggests that lifestyle changes, including exercise and healthy eating programs, are most successful when implemented slowly. Improving your family's overall health should involve gradually switching from eating empty calories to eating more nutrient-dense foods over a period of time. This will help both you and your family incorporate these changes for the long term.
Start slow: Gradually eliminate foods made with sugar and white flour. Deep-fried, processed and fast foods tend to be high in saturated and trans fats and should also be eliminated from the diet. High fructose corn syrup has been shown to lead to sugar cravings as well as weight gain. Learn to read labels carefully to help you make healthier choices with the food you buy.
The best choices are fruits and vegetables. Whole, fresh, colorful fruits and vegetables are absolutely critical to good health. Try to eat at least two servings of fruit or vegetables at each meal. Storing fresh produce at eye-level in the fridge, or on the counter, acts as a visual reminder. For convenience, start with pre-cut fruits and veggies. Although they may cost a bit more than unprepared produce, they are simple and ready to eat. This is particularly helpful on busy days when you have limited time to prepare meals and snacks.
If you make too many changes too fast, you may not be able to “stick to it.” Try to make one change every week or two, only add a new change when you can maintain the first.
Start with the most important meal: breakfast. Many people find starting with breakfast an easy first step. Whether you just start to eat breakfast, or plan to incorporate more healthy food choices, you will be preparing yourself and your family for success. Breakfast really is the most important meal of the day. It is often reported that children do better at school, and that their concentration and behavior improve and their energy increases when they eat breakfast. The same holds true for adults.
Researchers from the Colorado Health Sciences Center and the University of Pittsburgh School of Medicine conclude that eating breakfast, specifically if it contains high-quality protein, can hold off hunger for hours. Protein helps maintain stable blood sugar and can keep you from overeating the remainder of the day. Breakfast eaters are also less likely to choose “high-calorie junk food” later in the day than those who skip breakfast. Breakfast eaters also tend to engage in more physical exercise than non-eaters.
Start off your new year with a few habits to help make 2010 happy and healthy for you and your family.
Jacqui Slavin of Functional Wellness in Edwards specializes in functional nutrition for health, as well as the prevention and management of chronic conditions. For more tips and information on how to implement healthy eating, call 970-376-7779.
In order to eliminate empty calories from your diet, you first need to know if you're eating them. Foods such as French fries, cakes, soft drinks, candy and other processed snacks, although high in calories tend to be of poor nutritional quality, and often lead to vitamin and mineral deficiencies that are surprisingly common today.
More than half of Americans don't get enough calcium, vitamin E, fiber and potassium, according to the U.S. Department of Agriculture's dietary guidelines. Additionally, the majority of adults are deficient in vitamin A, C and magnesium. These deficiencies are a reason for concern as balanced nutrition can offer significant protection against premature aging, several chronic diseases and even against weight gain.
Research suggests that lifestyle changes, including exercise and healthy eating programs, are most successful when implemented slowly. Improving your family's overall health should involve gradually switching from eating empty calories to eating more nutrient-dense foods over a period of time. This will help both you and your family incorporate these changes for the long term.
Start slow: Gradually eliminate foods made with sugar and white flour. Deep-fried, processed and fast foods tend to be high in saturated and trans fats and should also be eliminated from the diet. High fructose corn syrup has been shown to lead to sugar cravings as well as weight gain. Learn to read labels carefully to help you make healthier choices with the food you buy.
The best choices are fruits and vegetables. Whole, fresh, colorful fruits and vegetables are absolutely critical to good health. Try to eat at least two servings of fruit or vegetables at each meal. Storing fresh produce at eye-level in the fridge, or on the counter, acts as a visual reminder. For convenience, start with pre-cut fruits and veggies. Although they may cost a bit more than unprepared produce, they are simple and ready to eat. This is particularly helpful on busy days when you have limited time to prepare meals and snacks.
If you make too many changes too fast, you may not be able to “stick to it.” Try to make one change every week or two, only add a new change when you can maintain the first.
Start with the most important meal: breakfast. Many people find starting with breakfast an easy first step. Whether you just start to eat breakfast, or plan to incorporate more healthy food choices, you will be preparing yourself and your family for success. Breakfast really is the most important meal of the day. It is often reported that children do better at school, and that their concentration and behavior improve and their energy increases when they eat breakfast. The same holds true for adults.
Researchers from the Colorado Health Sciences Center and the University of Pittsburgh School of Medicine conclude that eating breakfast, specifically if it contains high-quality protein, can hold off hunger for hours. Protein helps maintain stable blood sugar and can keep you from overeating the remainder of the day. Breakfast eaters are also less likely to choose “high-calorie junk food” later in the day than those who skip breakfast. Breakfast eaters also tend to engage in more physical exercise than non-eaters.
Start off your new year with a few habits to help make 2010 happy and healthy for you and your family.
Jacqui Slavin of Functional Wellness in Edwards specializes in functional nutrition for health, as well as the prevention and management of chronic conditions. For more tips and information on how to implement healthy eating, call 970-376-7779.
