The best diet is the one that works for you (within reason…).
We are all unique individuals with different gut microbiomes, hormone levels, and lifestyles.
You have to figure out what works for you (not your neighbor or your friend) and within reason. If snickers and kettle corn is the diet that works best for you, I will encourage you to move away from processed foods and eat more whole, nutritious foods.
Regardless of the diet you follow, there are a few dietary factors I believe are crucial to include in your diet and WHY:
FIBER
Not only does it feed the good bacteria in your gut, but it helps with regular bowel movements, blood sugar regulation, and satiety. I recommend getting 25-30 grams of fiber per day (remember to up your water to help with bowel movements- soluble fiber is bulking and can make you feel constipated if you aren’t well hydrated). Some of my favorite fiber sources include: acacia fiber, ground flaxseed, chia seeds, avocado, berries, lentils, beans, inulin, and cruciferous vegetables.
FATS
There are so many reasons to eat healthy fats. For one, your brain is the fattiest organ so eating a diet rich in healthy fats helps fuel your brain and improve cognition. Second, fat is foundational for hormone production. Did you know cholesterol is the precursor of pregnenolone, which is your master hormone? Healthy fats can also help to increase your HDL or healthy cholesterol, which can improve your heart health. Finally, fats keep you full. However, they are packed full of calories so make sure you consume in moderation (depending on the diet you follow). Some of my favorite fats include: nuts and nut butters, sprouted seeds, coconut (coconut oil), olives (olive oil), avocado (avocado oil), cod (cod liver oil), salmon, grass-fed red meat, grass-fed butter, eggs, etc.
PROTEIN
Protein helps build lean muscle mass and keeps you full longer. Protein actually has the highest thermic effect of food (TEF) which is basically dietary induced thermogenesis or the metabolism boost you get after eating. TEF accounts for about 10% of our total daily expenditures so it is a key component to our metabolism. The quality of your protein matters. I suggest getting to know your local farmers for more affordable, high quality meats, dairy, and eggs. Other sources of protein include, fish, beans, lentils, quinoa, edamame, nuts, nut butters, etc. As you can see there is an overlap between foods that contain healthy fats and protein.
My good friend, Megan Kober, RD is an amazing resource to follow if you want to get some blood sugar balancing tips and learn how to better incorporate each of these into your diet.
At STAT Wellness, we really preach the “plate method” and encourage 50% of our plate to be filled with vegetables (preferably all the colors of the rainbow), 25% to be clean protein, and the other 25% to be complex carbs with fiber and delicious healthy fats as garnish.
We need to stop over complicating nutrition and just become aware of what we put in our mouth and how it makes us feel. Food truly is medicine and consistency is key.
Take a photo of your well balanced plate and tag me @drkristinoja on instagram!
In good health,
Kristin Oja, DNP