Good nutrition for healthy life

by Lauren Weinand

Presented by Compass Health Network

Good nutrition impacts every aspect of our lives, starting in the womb and lasting until our deaths.

Did you know, the development of a fetus depends as much on the mother’s lifelong nutrition as it does on her nutritional intake during pregnancy? Or, that what we eat in childhood greatly influences our physical and mental development, and who we become as adults?

As we age, eating well continues to support our bodies, minds, mood, sleep, and energy. It also results in fewer health problems and medical bills.

Unfortunately, the typical American diet does not support this kind of strong foundation for health and wellness. Beginning at a young age, our diet is often high in refined grains, unhealthy fats, red meat, sodium, and added sugars. As a result, nearly three fourths of American men and 60 percent of women are overweight.

In other words, our extra calories do not have any nutritional value.

The average American diet is low in nutritious foods such as vegetables, fruits, whole-grains, healthy fats, fish, and low-fat dairy products. As many as one out of eight Americans struggles to obtain safe and nutritionally adequate foods.

One solution to meet these dietary needs is the anti-inflammatory diet. It combats chronic inflammation in the body, protecting against cardiovascular disease, cancer, obesity, metabolic syndrome, diabetes, depression, dementia, arthritis, asthma, and autoimmune diseases.

The anti-inflammatory diet incorporates healthy aspects of traditional Mediterranean and Asian diets. Three regular and balanced meals are eaten daily. Half of each plate is filled with vegetables and fruits, one-quarter with high fiber carbohydrates, and the remaining quarter with protein.

More specifically, daily recommended foods include four or more servings of vegetables, three or more servings of fruits, four or more servings of whole grains, four or more servings of olive oil and one or two servings of soy foods. Weekly recommendations include three or more servings of nuts, seeds, beans and legumes; two or three servings of fish and seafood, and daily to weekly consumption of yogurt, cheese, eggs and poultry.

Be sure to stay hydrated with water and try to decrease your intake of sugar-sweetened beverages and caffeine.  In honor of National Nutrition Month throughout March, talk with your doctor about adding in one or two of these recommendations to your diet. What parts of this diet interests you the most? Try and incorporate it into your daily routine. And be sure to support these new lifestyle changes with healthy sleep, exercise, relationships, and mindfulness practices.

Compass Health Network in El Dorado Springs provides dental and behavioral health care services and accepts most private insurance plans, along with Medicare and Medicaid. Compass Health Network also offers a cost-effective, income-based fee scale for those who qualify. To make an appointment call 844-853-8937.