Page 48 - LIN March 2024_web_file

by Paulina Gonzalez Rul, MS, LDN, CNS,
Dietician Nutritionist for Healthcare Network

e have all heard the saying,
“you are what you eat,” but
Whow many of us understand
just what this means for our overall
health?
For years, the Standard American
Diet, often referred as the SAD
diet, has come to include more
highly processed food. The impact of
this type of diet is that it's low in antioxidants, fiber and
other essential nutrients, but high in sugar, salt, unhealthy • Nuts, like hazelnuts, walnuts, almonds and pecans contain
fats, high fat dairy products and red meats. The result: a monounsaturated fats, which can reduce the risk of heart disease
rise in obesity, insulin resistance, type 2 diabetes and various and provide protein. Brazil nuts are an excellent source of selenium,
cardiovascular conditions. The Office of Disease Prevention and an essential nutrient for thyroid health.
Health Promotion has determined that most people in the United • Olive oil helps reduce the risk of heart disease with vitamin E,
States consume too much sugar, salt, saturated fats and trans fats. Too much polyphenols and monounsaturated fatty acids.
of these foods can result in: • Whole grains for fiber, B vitamins and minerals, also lower cholesterol and
• Spikes in blood sugar levels, which can lead to increased fatigue and protect against heart disease and diabetes.
heightened food cravings. Additionally, poor blood sugar balance is associated • Yogurt provides calcium, protein and probiotics to protect the body from
with hormone dysregulation, which can adversely impact sleep patterns and harmful bacteria.
other body functions. • Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower,
• Dysbiosis, indicating an imbalance in the gut microbiome, may result in a kale and collard greens for fiber, vitamins and phytochemicals which may help
decreased absorption of nutrients and various associated concerns. It is also prevent some cancers.
linked to an elevated risk of digestive conditions, such as diverticular disease. • Legumes, which include beans, soybeans and peas, provide fiber, folate and
• The association between obesity and the heightened susceptibility to protein and help reduce the risk of heart disease.
developing other related health conditions. The previously mentioned foods play an important role in helping us
• Increased inflammation in the body, resulting in lower control of infection, naturally detoxify from potentially harmful agents entering our body, feeding
higher cancer rates and higher risk of allergic and autoinflammatory disease. our body, cells and our microbiome. Whole foods are the preferred source
• Risk of lower capacity for memory and learning, and Alzheimer’s and of feed for our incredibly important gut health, which is responsible for
Parkinson’s disease. breaking down and absorbing nutrients from the food we consume. These
• Impacts to mental health, with increase in depression and anxiety. help strengthen our immune system, improve our mood and mental health,
• Fluid retention and improper functioning of a person’s blood vessels with metabolism and weight management, as well as help control inflammation
too much salt, resulting in an increase in blood pressure and the likelihood of regulation in our overall body, among other things.
heart attacks, stroke, kidney disease and heart disease. From the above list, it is easy to see that better nutrition will include
It seems simple, right? Eat a healthy diet and be healthy. Adults who eat lots of plants, which are usually minimally processed. Food processing often
a healthy diet live longer and have a lower risk of obesity, heart disease, type strips away nutrients while adding extra fats, sugars, sodium, additives and
2 diabetes and certain cancers. Healthy eating can help people with chronic preservatives. Plants and fish also offer protein with the most health benefits.
diseases manage them and avoid complications. Some people search for a “magic pill” while the answer is much easier than
It is important to remember that food is fuel. Food supplies the nutrients that. While sticking to a whole foods diet, we get the best of what nature has
needed to maintain our brains, muscles, bones, nerves, skin, circulation and to offer. Variety is key, to ensure you get all the nutrients available in these
immune system. foods. Aim for a variety in color in anything from fruits, vegetables, spices,
There are some simple steps to improve nutrition. Adding these nutrient beans, whole grains, etc. Include a variety of food preparations as well, since
dense foods into your diet is a great start: some whole foods hold their nutritional value differently according to their
• Bright and dark colored fruits and vegetables tend to have a higher preparations. Eating a varied diet of raw and cooked plant whole foods is a
antioxidant content, such as anthocyanins in blueberries and blackberries, and great addition to your healthy habits.
quercetin in red onion and red cabbage. Other examples include vitamin C While people seem to search for a “magic pill” to ensure good health, the
and B vitamins in red bell peppers and high contents of vitamin A, K and C answer is better nutrition. Healthy eating is simply related to better health
in green leafy vegetables, such as kale. through stronger immune systems, lower risk of non-communicable disease
• Fatty fish, like salmon, mackerel, trout, anchovies and sardines are a good and longevity.
source of protein and omega-3 fatty acids that help prevent heart disease. About the Author
• Green leafy vegetables, such as spinach, arugula and kale, are a good Paulina Gonzalez Rul, MS, LDN, CNS, an accomplished dietitian nutritionist
source of vitamin A, C and calcium, as well as phytochemicals that fight at Healthcare Network. She is committed to empowering individuals through expert
inflammation and protect cells. guidance on personalized nutrition for overall well-being. To learn more about
Healthcare Network visit HealthcareSWFL.org

239-658-3000 HealthcareSWFL.org SUPPORT: healthcareswfl.org/donate/

48 Life in Naples | March 2024