The ABC’s of Healthy Eating

by Katie Haarala

There is a lot of advice out there on eating healthy and it can be really confusing. But there some basic rules that apply. If you remember nothing else, these ABC’s will set you on the path to a healthier lifestyle.

The ABC’s

A. WATER! Water is your body’s principal chemical component and makes up about 60 percent of your body weight. The Institute of Medicine advises that men consume roughly 3 liters / 13 cups of total beverages a day and women consume 2.2 liters /about 9 cups of total beverages a day. Every system in your body depends on water. Skip the soda and sweetened beverages as your body does not recognize them as calories.

B. Fiber also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. It is the key to feeling fuller for longer, regularity, less bloat, and reduces your risk of chronic disease, specifically colon cancer. There are two general classifications of fiber.

1. Insoluble Fiber: This type of fiber promotes the movement of material through your digestive system, so it can be of benefit to those who struggle with constipation. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
2. Soluble Fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

C. Eat Your Colors. Fruits and veggies are vital to great health (but, you knew that didn’t you). Be wary of health claims saying you should only consume one kind.  Consume every kind as they each have different and vital nutrients. Make sure to always have a fruit or vegetable at every meal and snack. Vegetables are often relegated to the side of the plate, but they can easily stand alone or even become the featured food. Try new ways of serving up the four or more daily servings of vegetables recommended by the Mayo Clinic Healthy Weight Pyramid (Click here to find 10 ways to make vegetables a main dish).

D. Get Moving! Even if weight loss isn’t your goal, regular activity has been shown to improve cognitive function, blood sugar levels and improve overall health.  Take the stairs, park at the back of the lot. In general, 30 minutes of physical activity a day is a minimum. If you want to lose weight or grow stamina, increase your activity to meet goals. If 30 minutes at a time seems like to much, think of ways to break it down and try 10-minute periods of activity throughout the day. Some can be quite fun… like walking your dog (what were you thinkin’?)

E. Remeber the concept of Nutrient Density.  Make sure you are getting a nutritional 1-2-punch for the calories you are taking in, energy that is dense in nutrients that will help us stay energized and healthy. As general rule, the closer a food is to its original state (or the less processed it is) the more of its nutritional content is retained. A good example is whole wheat vs. white bread. On the surface and even on the Nutrient Facts chart, they may not seem all that different, but calorie for calorie, 100% whole wheat is more nutrient dense. For more on 100% whole wheat check out this article in Breakin’ Bread – click here.

The Mayo Clinic website is a good source for trustworthy information… click here to check it out.

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About Katie

Kate Paige Haarala is a registered dietitian (R.D.) from Minnesota who has an undying passion for nutrition education and helping others incorporate healthy dishes into their daily menu.  She graduated from Concordia College in Moorhead, MN with a Bachelor of Arts degree in Food, Nutrition & Dietetics along with a Bachelor of Arts degree in Exercise Science. You can catch more of Katie on her blog by clicking here.