Lessons in Mindfulness: Finding a Healthy Diet
What are we talking about today? In our previous post we were talking about eating for your health. Health relates to your weight, as well as being well. Dietitians and the medical field are beginning to tell us that we can follow the same diet as many others who successfully lost weight but we continue to struggle trying to get the weight off. There are a variety of diets that claim to be the number one and most successful at meeting the goals you set for yourself.
So how do you know which diet will work for you? To determine the answer we must look at you and your way of life. You must look at your body make-up, the stress you face every day, your ability and desire to stick to it, and the amount of movement you get on a daily basis. Unlike a hat, there is no ‘one diet fits all’ remedy.
The number one reason to lose weight and/or improve health is the main reason to diet. The diets being sold on TV or on the Internet do not take your body make-up, your lifestyle, or your likes or dislikes into consideration. You must include your needs and physical condition as you look for the right diet for you. It could be easier to make your diet a lifestyle if you are the one creating it.
A healthy diet contains the following components:
- Calorie balance
- Macronutrient amounts of protein, carbohydrates, and fat
- Nutrient timing – when to eat
- Food composition
- Supplements
- Movement
Ready. Set. Let’s get started.
Calorie Balance
Your calorie balance is a very important part of your diet. Calorie balance refers to balancing calorie intake and calorie output. Too few calories can cause stress on the body and increase cortisol creating plateaus making it more difficult to meet your goal.
Calculate by using your age, height, weight, and activities.
Calculate your calorie intake. The quality of food in your diet is actually more important than the calories themselves. However, in order to make adjustments for weight loss or weight gain we need to calculate the calories consumed during the day.
The following calculator will help you determine how many calories you should plan on consuming each day.
To create a weight loss diet:
- Create a calorie deficit: calculate your total daily energy expenditures, eat healthy foods
- Adjust the calorie deficit as your weight changes
Macronutrients
Macronutrients are the nutrients that are essential in large amounts for your body to be healthy. These provide the body with energy, help prevent disease, and allow the body to function naturally. These macronutrients are proteins, fats, and carbohydrates. This is the reason fad diets can be a problem. Some limit the intake of good complete proteins, restrict carbohydrates or eliminate fats all together.
Complete proteins are needed for each cell, especially muscle cells, to perform protein synthesis to replace damaged and old cells.
Saturated, unsaturated, and monounsaturated fats are necessary for the body to have the energy to perform tasks for stasis.
Carbohydrates are used for quick energy and are not stored in the body. The right type of carbohydrates provide the body with vitamins, minerals, and glucose which is absorbed into the bloodstream and used throughout the body. It is how these macronutrients are prepared that determines how your body uses them. For instance, broccoli served with cheese sauce will add calories that take longer to burn off and can be stored as fat until needed for energy. Take a quick look at how much of each is required by the body.
40% of calorie intake carbohydrates
30% of calorie intake protein
30% of calorie intake fat
Carbohydrates should be 1 to 3 grams per 1 pound of body weight
Protein should be 0.8 to 1 gram per 1 pound of body weight
Fat should be 0.3 grams per 1 pound of body weight
Reduce these no more than 20% to encourage weight loss.
Someone with a high metabolism requires a higher calorie intake. Someone with a low metabolism will not benefit from decreasing these more than 20%.
Nutrient Timing
It is not necessary for you to have a strict schedule for meals and snacks. However, if you are planning a hard workout, be sure to consume protein and carbohydrates one hour prior to your workout within 39 to 69 minutes after your workout. This can be from a prepared meal or a pre/post workout shake. Plan 0.2 to 0.25 grams per body weight of both protein and carbohydrates.
Food Composition
Carbohydrates
Rice, oatmeal, whole grains pasta/bread/cereal, sweet potatoes, quinoa, fruits and vegetables
High fiber
Minimally processed
Proteins
Chicken breast, fish (tuna, salmon, halibut), dairy, lean beef, eggs, beans, lentils
Whey protein isolate
Whey protein concentrate (best source for quick boost)
Fats
Avocados, olive oil, nuts or nut butters, coconut and coconut oil, bacon, , cheese
Supplements: (best achieved by the foods you eat). Harvard Medical School provides suggested daily amounts and food sources. Listing of vitamins – Harvard Health
Vitamin A
Vitamins B
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc
Calcium
Magnesium
Phosphorus
Potassium
Sodium
Copper
Iron
Movement
Walking, bicycling, dancing, weightlifting, Tai Chi, housework, chores, etc.
Create a SMART diet
S specific, detailed (who, what, why, when, which strategy)
M measureable (when to accomplish goal)
A attainable (right balance of simple and difficult)
R realistic (break up larger goals)
T timely (set a deadline, mark off on a calendar)
It is okay to take a break from your diet now and again. Praise yourself for successes and don’t be angry with yourself if you go off your diet as long as you come back to it. Make your diet a lifestyle beyond the time you meet your goal. Get plenty of rest (7 to 8 hours per night), reduce stress, limit alcohol intake, and be sure to drink plenty of water – 2.7 liters for women and 3.7 liters for men. Add 1 liter for each hour of exercise. This will give yourself an additional advantage toward success
Dian and I have followed this and now it is just a part of our lives.
