Prevention through Nutrition

By Corinne Dobbas, MS, Green Grapes Blog

We’re constantly reminded of what we need to do to be better, fix the problem, or undue any “wrongs.” But, what if you could go back in time—even for a little—and do something just a tad differently to change that one oh-how-I-wish-I-could-have-done-this-differently life moment because things would have been just that much better. Perhaps, you wish you would have taken that job, made that move, or spoke up to that special someone. Whatever it is—each of us has a wish-I-would-have moment.

Yet, when it comes to your health, there are certain things you can start doing RIGHT NOW so you never have to look back and regret. We have seen the future and know what will help keep your bod in top-notch shape—and it all starts with proper nutrition.

Nutrition is powerful, and when you seek the best of the best for your bod, you have the power to help prevent some chronic diseases, such as stroke, heart disease, cardiovascular disease, obesity, osteoporosis, and some cancers. So, the real question is whether you’ve got the will to make these changes NOW to prevent problems later.

Some Answers:

• Glorify fruits and veggies: Make produce the main focus of your daily eats. This mantra is mentioned all the time, but there’s a reason for it—fruits and veggies are easy on the waistline, and are chock-full ofvitamins, minerals, antioxidants, and other health-friendly micronutrients that help keep you free of disease.
• “Hug” those heart-healthy fats: Amp up your intake of mono- and poly-unsaturated fats to keep your heart health in-check. Healthy monos are found in olive and canola oil, sesame oil, avocado, and many other nuts and seeds. Polys include the essential heart-friendly fatty acid, omega-3, and are found in fatty fish such as salmon, mackerel, herring and trout. Other sources include walnuts and sunflower seeds and flaxseeds.
• Fill up on fiber: Foods like brown rice, whole-grain bread, oatmeal, popcorn, broccoli, sweet potatoes, beans, blackberries, strawberries—basically, foods from plants are a fabulous source of fiber that can help you achieve your goal of 20 to 30 grams of fiber per day (with men towards the higher end of the spectrum). Getting in your daily dose of fiber has shown to help reduce the risk of developing heart disease, type 2 diabetes, diverticulitis (inflammation of the intestine), and constipation. Plus, as my mentor, Joan Salge Blake, MS, RD, LDN would say, “Fiber helps fill you up, before it fills you out,” always a positive!
• Watch the added sugars and sodium: Limit processed packaged foods, the biggest sugar and sodium hitters, and opt for foods that you can actually recognize. When you choose foods in their whole form compared to processed form, you’re automatically—and drastically—reducing the sodium and sugar content of the foods you put in your bod. This allows your heart to work more efficiently and you to take in more essential nutrients. For example, choose low-fat cheese and strawberries instead of Cheetos® and a strawberry Fruit Roll-Up®.
  
• Go light on protein and dairy: Choose lean turkey, ham, seafood, and skinless chicken and trim any excess fat. Also, make sure to stick with lean cuts of beef—round steaks and roasts. If you can, opt for grass-fed meat too. It’s lower in total and saturated fat, slightly higher in omega-3s, and higher than grain-fed and finished meat in vitamin A and E—antioxidants that help prevent disease. And don’t forget about beans and lentils. They’re fabulous sources of fiber and protein that will help you stay fuller longer. When you can, replace meat with beans to increase fiber, decrease fat, and still get in satisfying, muscle-promoting protein. When it comes to dairy, pick low or non-fat goods. This way you’ll keep your heart and waistline in shape and give those bones the calcium and vitamin D they need to stay strong.

About Corinne

Corinne Dobbas has a MS in Nutrition Science from Tufts Friedman School of Nutrition Science and Policy. She completed her BS in Nutritional Sciences from Boston University. Recently, Corinne finished her dietetic internship at Tufts Medical Center’s Frances Stern Nutrition Center and is in the process of studying to take her Registered Dietitian exam. You can find Corinne at GreenGrapesBlog.com writing about nutrition, food, and wellness.

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