Five Simple Steps to Smart Choices for Better Nutrition and Weight Management
Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to talk about smart choices for nutrition and weight management.
Eating right, maintaining a healthy weight, and living an active lifestyle can all help keep you in shape and feeling your best. In fact, a recent study published in JAMA Internal Medicine and reported on by Medscape found that following the American Heart Association's Life's Essential 8 score could increase life expectancy for men and women. The Life's Essential 8 score includes eight components:
A healthy diet
Optimal physical activity
No smoking
Sleep
Body mass index
Good cholesterol level
Optimal glucose level
Good blood pressure
The takeaway of this study was that men and women who scored high across these metrics could increase their years of disease-free life expectancy starting at age 50 for cardiovascular disease (CVD), diabetes, cancer, and dementia by roughly 7 years for men and 9 years for women. This finding is significant as it suggests that making lifestyle changes to adhere to the AHA's Life's Essential 8 score can have a positive impact on one's health outcomes.
As part of our concierge healthcare practice, we understand the need for easy techniques that lead to better nutrition overall. Today, I'll be sharing five simple steps that you can take toward smarter dietary choices and successful weight management—all from the comfort of your own home!
1. Create a balanced diet with foods from whole foods
Eating a balanced diet that includes foods from all food groups is essential for maintaining a healthy lifestyle. While many diets focus on specific food groups or restrict certain foods, a plant-based approach can provide a wide variety of nutrients and health benefits. By incorporating foods from all food groups, individuals can create a balanced and nourishing diet that supports overall wellness. Here are three plant based breakfast ideas to help get you started!
2. Cut back on added sugars and saturated fats
Cutting back on added sugars and saturated fats is a crucial step towards living a healthier lifestyle. Processed sugars are often added to a variety of foods, increasing our daily intake and leading to several health complications such as obesity and metabolic disorders. In one of my recent blog posts, "How Processed Sugar Affects Your Body and How To Replace It," I offer valuable insight into the detrimental effects of added sugars on our health. The article also provides helpful tips for replacing processed sugars with natural, low glycemic index alternatives like fruit.
In addition to added sugars, saturated fats found in many processed foods have been linked to numerous cardiovascular diseases. Please note that not all fats are created equal. Omega-3 fatty acids play an important role in maintaining optimal health. Omega-3s reduce inflammation in the body, lower triglyceride levels, improve brain function, and reduce the risk of heart disease. Our body does not naturally produce Omega-3s, making it essential to incorporate them into our diet by consuming foods rich in Omega-3s such as fatty fish, chia seeds, and walnuts. Incorporating Omega-3s into daily meals is a simple way to promote optimal health and take proactive steps toward reducing the risk of a variety of health complications.
By being mindful of the types of sugars and fats consumed, you can reduce your risk of developing health complications and take steps towards a healthier lifestyle.
3. Pay attention to portion sizes when you're eating
Many times, people unknowingly consume more calories than they need or intend to, leading to weight gain, increased risk of health complications, and decreased overall wellness. Being mindful of portion sizes can help you manage caloric intake, achieve and maintain a healthy weight, and feel more satisfied after meals. One way to ensure proper portion sizes is by using measuring cups or a food scale to weigh out desired portions, especially when preparing meals at home. When eating out at restaurants, it can be helpful to avoid overeating by asking for a to-go box and putting half of the meal aside before starting to eat. Additionally, taking time to eat slowly and savoring each bite can give the body time to register fullness, leading to less consumption overall. Avoiding hyperpalatable foods can also assist in reducing weight gain, increased blood sugar, and other long-term health risks. By paying attention to portion sizes, you can make healthier choices, maintain a healthy weight, and improve overall health and wellness.
4. Make sure you get enough exercise each day for improved health and weight management
Getting enough exercise each day is crucial for optimal health and weight management. Regular exercise can help promote cardiovascular health, improve flexibility, build strength, and help prevent many chronic health conditions such as heart disease, diabetes, and cancer. Incorporating moderate exercise into your daily routine can also help to manage weight by burning calories and increasing metabolism.
According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of high-intensity aerobic activity per week. In addition to aerobic activity, adults should partake in at least two days of muscle-strengthening activities that work all major muscle groups.
To get started with exercise, it can be helpful to ease into it gradually. Walking, jogging, cycling, and swimming are great cardiovascular activities to begin with, and bodyweight exercises or weightlifting can help increase muscle strength. Incorporating physical activity into your daily routine, by taking the stairs instead of the elevator or going for a walk on your lunch break, can be an easy way to create an active lifestyle.
However, it's important to note that everyone's health and fitness goals are different, and it's always best to consult with a healthcare professional before beginning a new exercise routine. By incorporating regular exercise into your daily routine, you can improve your overall health, increase your longevity and feel more energized in your daily life.
5. Eat with mindful awareness - know when you are full and do your best to stop eating
Eating with mindful awareness can have a significant impact on maintaining a healthy lifestyle. Paying attention to hunger and fullness cues can help you recognize when you are full and avoid overeating, leading to improved digestion, maintaining a healthy weight, and reducing the risk of health complications.
One way to practice mindful eating is by slowing down, taking breaks between bites to pause, breathe, and check in with your body's hunger cues. This approach allows time for the body to recognize fullness and can help avoid consuming more food than necessary.
It may also be helpful to put distractions aside while eating, such as phones or televisions, and focus exclusively on the food, the texture, and the taste to better connect with the eating experience. Mindful eating can promote appreciation for the food and a greater understanding of its role in the overall diet.
Practicing mindful eating can also help to distinguish between physical and emotional hunger and reduce mindless snacking or eating that may serve as a form of stress relief. Mindful eating can be particularly useful in social situations or parties, which can lead to unintentional overeating. One tip would be to use small plates and practice mindful eating to increase awareness of portion sizes and help prevent over-consumption.
Incorporating mindful eating into your daily routine can have a long-lasting impact on overall health and wellness. By focusing on hunger and fullness cues, and paying attention to the food and the eating experience, you can avoid overeating and reduce the risk of developing a variety of health complications.
Maintaining a healthy lifestyle can have a significant impact on overall health and wellness. By incorporating healthy habits such as eating a balanced diet, getting enough exercise, cutting back on added sugars and saturated fats, paying attention to portion sizes, and practicing mindful eating, you can take proactive steps towards reducing the risk of developing many chronic health conditions such as heart disease, diabetes, and cancer. Remember that you are always welcome to reach out to our practice or another healthcare professional for support and guidance. Making positive changes towards improving health and wellness can lead to a happier and more fulfilling life.
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.