We Are What We Eat
That is not a great revelation unless you take a closer look.
A better statement would be how well we live depends on how well we eat!
When you are young and healthy, with a lot of energy, healthy eating is of little concern.
But as you get older, your diet decisions will begin to accumulate.
Are you gaining a lot of weight? Do you get indigestion? How well do you sleep? Are you often constipated? These are just a few of the areas where bad eating habits will begin to show up.
That Is a Lot to Digest
I recently read a book to help me learn how to eat smarter, not to start a diet, but to change my eating habits to aid in my attempt to lose accumulated weight.
The book was Optimum Nutrition, by Stephanie Green, RDN. Her simple and direct review of how your body works, especially the digestive system, will give you some important understanding of why you need to be conscious of what and how much you eat to stay healthy.
One reason for my reading this book was to improve the results of my annual blood tests. Since my test results were becoming closer to when doctors will start giving me drugs to get them back in line, I felt the need to make some changes to keep myself healthy. I certainly hope I can avoid dying of a heart attack like my father and grandfather. The good news is that I have managed to live well beyond their life spans.
My favorite part of this book was the description of our marvelous digestive system. Starting with chewing our food, the path of our food through the esophagus tube, the stomach structure for expanding and giving our food an acid bath, the passing of chime into the small intestine for nutrient absorption, and finally the transition of food waste into the large intestine, the colon, for elimination.
Not All Food Is Good Food
We all have our favorite foods, mostly because of how they taste. But not all foods that taste good are good for you.
I believe Stephanie has presented some helpful criteria for you and me to assess what foods are good for you and which kinds of foods to avoid or eat in limited amounts.
There are a lot of processed foods in the market that can save you time. And most of them will taste good to you, because taste sells!
You must ask yourself if saving time now will be worth the years you may lose at the end of your life?
Bad eating choices can lead to bad health.
My hope is that you and I can learn to eat smarter to help us add years to our lives!
Pyramids and Plates
Everyone knows about the food pyramid. Do you keep a copy on your fridge? Me either. But maybe we should.
The Food Guide Pyramid, which is put out by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, shows layers of food types, based on the volumes of each type you should eat. And I believe a picture of portions is helpful.
The base layer of the pyramid is grains, which include bread, rice, cereal, and pasta. The second layer includes fruits and vegetables, with a greater volume of vegetables. The third layer includes dairy and meats, in lesser volume. At the top are fats, oils, and sweets which we are to use sparingly.
From my own experience, I know that most of us eat much more than we should from the top layer of the pyramid!
The Food Guide Pyramid is a good visual to help you fill your plate. Hopefully, you can stop at one plate per meal. I have often failed to control myself, especially at potlucks!
Portions are important. Per the author, you should allow a generous amount of plate space for vegetables, maybe up to half. Protein, fruit, and grains can share the remaining space. Then, be cautious about getting dessert. Remember that it is in the top layer on the Pyramid.
Give priority to fruits, vegetables, and whole grains. They provide fiber and are low in calories. They help your digestive system. You will appreciate that even more as you age.
Serving Your Gut
Caution, if you are not conscious of serving sizes, then, you are putting your gut in danger!
By gut, I am referring to more than your stomach. Putting too much in your stomach will put a strain on your entire digestive system.
Eating more than we need leads to excess weight, meaning layers of fat for later use. Though we seldom use up those layers of fat. That sounds simple to understand until we start on a second piece of pie because it tastes so good!
Our minds can be our best defense against eating ignorance.
I have found that just making myself aware of good eating habits, the ratio of foods to eat, and the serving size recommendations will help me approach my meals with some caution.
I say that since I am trying to make changes and develop better eating habits to get rid of so many extra desserts!
There are well-publicized serving sizes on various food groups. Looking at the Food Guide Pyramid, you can easily visualize that the food near the bottom will allow bigger servings than those foods in the higher layers.
Be aware of serving sizes. That will serve you well because that will serve your gut well.
Three meals per day is a tradition for most. However, eating less at a meal may make you hungry between meals. If you plan on that, you can plan for eating between meals with just enough to keep hunger under control.
Do not feel obligated to fill up at a meal to the point of discomfort. That messes with your digestive system and the eating and food storage signals that naturally occur in your body.
Your body is an amazing creation. Take care of it.
Nutrients for Nutrition
Reading food labels and taking supplements are good for nutrition awareness. If you decide to take care of your body, you will have a chance to live longer. Being sensitive to what your body needs and how it feels will help you know where to source help.
I am not suggesting that you self-medicate. But I am suggesting that you recognize what your body needs to be healthy.
If you have developed bad habits along the way, like smoking, various drug usage, or high alcohol consumption, you are creating conflicts for your body. If you choose to ignore those conflicts or the warning signals your body is already sending, then be ready for poor health symptoms.
Otherwise, be aware of this, your body has the capacity to heal with the right nutrients. It works much better if you stop bad habits!
How Valuable Is Your Health to You?
Most of us have small portions of precious metals in our systems, including gold. However, the amounts are so small that the effort to extract them is not worth the effort.
Your health must be valued if you hope to accumulate wealth or obtain financial freedom. Accumulation and earnings compounding take time. Being able to live long and healthy will add to your odds of building a better mindset for money and relieving financial stress in your life.
Poor health and the bad habits surrounding that condition will cost you dearly, with extra expense just to stay alive and the lack of strength and energy to pursue what will make your life more enjoyable.
We are what we eat. I know that learning to do that well is a lot to digest. But it is important to know that not all food is good food.
Remember the Food Guide Pyramid. Keep it in mind to see the right portion of food types on your plate.
Eat what you need to eat to be able to exercise. After all, a strong body is important too.
How you eat will be key to how well you feel. If you feel better, you will exercise more. See how that works?
Help your gut to feel better with the right nutrients and amounts of food. You will find less use for antacids.
This was a good book with a catchy title, Optimum Nutrition, by Stephanie Green, RDN. But there are many other books related to health and nutrition. Have you read any of them?
This is your body. Know thyself. Do what you can to help yourself live longer and healthier!
Health is more than what you eat or drink—but pay attention to that!