Hey guys, I’ve been so confused lately… what is up with this nonsense? The other day someone asked me how old I was and I had to think about it for a minute. I honestly couldn’t remember if I am 24 or 25, I think there is something wrong with that. Then, yesterday morning, I was on the phone with my fiancé and asked him “What day is today?” I think there is something in the water…
Today I logged onto my computer and saw this article. Curiosity got the best of me and I clicked on it… it was a pretty good article. This article “How to eat like a Nutritionist” detailed 12 foods that nutritionists eat and why they do so. It had some good information however, as a nutritionist, I’d like to talk about a few of the items on the list.
Here is the run down on the 12 items this article suggests every nutritionist eats…
- Almond Milk
- Dark Berries
- Greek Yogurt
- Extra Virgin Olive Oil
- Water with Lemon
The first thing that I would like to point out concerning this list is that no where on here do you see Doritos, Captain Morgan or Pudding Packs. Instead, this list includes whole foods that are beneficial to the body in many ways. In fact, that is what I want to talk about. This list isn’t grocery shopping list and it isn’t a check list. You (we) shouldn’t look at this and go immediately to the store to see if we can buy these items and how many we can eat today. Instead, this is a representation of a lifestyle that many health care professionals (including nutritionists and dieticians) choose to live by.
#1 – Avocados
- I know many people who do not like avocados (cough, cough, Coop) and I don’t expect people to start eating things they don’t like. If you like avocados, fabulous! Please keep eating them moderately in proper portion sizes. If you don’t like avocados, you are not alone. See, the reason avocados are so great for us is that they offer fat in the perfect way. The fat in avocados come in a plant based form (verses animal base, think bacon and lamb) which almost perfects the way in which this fat can be broken down by our stomach and distributed to our ever so hungry cells. Avocados are so great for us that they are often compared to (nutritionally speaking) human breast milk! If you would like to learn more about avocados you can do so by reading this post of mine.
#2 – Almond Milk
- I don’t think all nutritionists drink almond milk… I know of many whom drink coconut milk, rice milk and the list goes on. The point is, cows milk is a thing of the past. We don’t need cows milk, especially if we are eating a well rounded diet that offers great variety in terms of vegetables. The number one concern I hear from moms about cutting cows milk out of their child’s diet is… how then will little Johnnie get his calcium? Well dear readers, here are a few items that contain enough calcium that you could cut out milk and eat two serving of these items a day (some items require less) and be more than A-Okay on your calcium… Broccoli, Almond Milk, Rice Milk, Coconut Milk, Yogurt, Soybeans, Eggs, Cauliflower, Onions, Green Beans, Tomatoes, Potatoes, Bananas, Oranges, Almonds, White Beans and Chickpeas! Nutritionists know that milk does not pay off enough nutritionally, for the bloating and indigestion that plague 30 million Americans (cite).
#3 – Cinnamon
- Cinnamon is great for keeping blood sugar levels maintained, do you know what else is? Eating proper portion sized meals throughout the day that are rich in fiber and protein. I honestly don’t understand all the hype about cinnamon. In fact, I think that expecting someone to go eat some cinnamon after every meal is just about as realistic as asking them to juice everyday at 3p.m. Cinnamon is great, it does do some great things in our bodies, however it is full of carbohydrates (you learn something new everyday) and in my opinion, people trying to regulate their blood sugar levels (diabetics) don’t need more carbs.
#4 – Dark Berries
- Berries of any kind are full of antioxidants. If you aren’t familiar with antioxidants let me tell of their goodness. Oxidization occurs throughout our bodies often, and although it is a natural process, it can be a negative one. This process leads to free radicals which can kill off perfectly healthy cells. Antioxidants help to stop this process and allow healthy cells to live and this gives your body the opportunity to instead kill of the bad cells your body needs. Add that to the fact that berries are also a great source of carbohydrates that full of fiber and you have yourself a winning food!
#5 – Greek Yogurt
- Greek yogurt is packed with protein, everyone is so crazy about really, for no other reason than that! When you an take something like yogurt which is a great food already and add substantial nutritional value to it, it becomes a hot ticket item.
#6 – Eggs
- Once upon a time, eggs had quite the bad reputation. Then the early 2000’s came along and changed things. Eggs are now understood as a healthy fat that had amazing nutritional value in terms of vitamins and minerals all while having protein in them. In our common day world, fat is no longer bad, sugar and carbs are the suspects now, eggs are yet another super food to get you through your day!
#7 – Extra Virgin Olive Oil
- Oils always have been and probably always will be a confusing topic. As the recent years have found us, our knowledge of oils has expanded like crazy. Olive oil is considered to be a heart healthy olive oil and it’s benefits out way greatly any of canola, palm and vegetable. The type of fats that are found in olive oil (monounsaturated) have been found to reduce heart disease, obesity and even cancer. Even if you aren’t totally sold on olive oil, cutting back from the other “bad” guys is most definitely in your best interest.
#8 – Hummus
- This one is a bit of a tricky pick for me. Although a lot of people are eating hummus, it’s being done in a not so healthy way. Traditionally speaking, hummus comes from chickpeas. Chickpeas are a great food to eat, however are high in calories and fat. The recommended serving size for hummus is 2 tbsp. However, just like people get carried away with peanut butter, they also usually are eating more than 2 tbsp. of hummus. I think the big picture for this pick is that beans and legumes are making a come back. In other words, you don’t have to be a vegetarian or of latin roots to have beans and legumes be a part of your diet. Whether white beans, chickpeas, fresh soybeans or black beans, include them in your meals more often and reap the great benefits (great fat and good fiber) of doing so.
#9 – Nuts
- Nuts are similar to beans, great for our health but quick to go over board with. Nuts are great as snacks and pre or post workout fueling, however a little goes a long way. Make sure that your intake is appropriate and that your choosing them in variety. This means you aren’t only eating pistachios everyday for a year. When you mix them up more, you are more likely to not eat more than the correct serving size. This is because the texture, shape and size of nuts are all so different and the visualization of them triggers your brain to check itself over the serving size.
#10 – Kale
- It’s been called the vegetable of 2013, and I agree. It seemed as though last year you couldn’t look at msn.com without seeing a report on kale being a super food. Kale is so great for us because of it’s mineral and vitamin content as well as it’s great source as fiber. Over all though, I think this pick is another “big picture” story of how greens are vital to our health. This is good news, if you don’t like kale you can still incorporate spinach, collard greens and many other greens into your diet.
#11 – Water with Lemon
- I’m going to keep this short and sweet… lemon in water is just a way of adding flavor to water. Why is this needed you ask? No one who is fit, in shape and healthy is drinking anything other than water 80% of their day.
#12 – Quinoa
- Probably the trendiest food on this list, is quinoa. Why is it so wonderful? It’s a complete protein, a super grain, an unbelievable source of fiber and high in antioxidants. It comes in many forms to replace things such as pasta, couscous and other wheat products. It takes some trial and error to get used to, however once you figure it out, you will never go back! The big picture on this is that Nutritionist’s are starting to realize that although whole grains are great for our health, non wheat whole grains are even better.
I love that the over all trend here is real, whole and living foods. As a society, we are staring to really understand the different between processed and un processed food as well as what good sources of nutrients are. It also makes me extremely happy that so many people are looking deeper into fats and carbohydrates trying to find which ones really serve our bodies best!
What are some of the foods you eat on a regular basis that you know to improve your overall health?