Nutrition: It’s All About What You Eat
Why is good nutrition important? Because unhealthy eating and lack of physical activity is the leading cause of death in the U.S., hands down.
More than 2/3 (67.5%) of American adults are obese and children’s obesity rates have tripled over the last three decades.
So what are the basics?
Changing up your diet is the biggest factor in weight loss and a healthy new lifestyle. So many people believe that the secret to weight loss is just working out, and that’s just not the case. You must change your lifestyle to look like the person you’ve always wanted to look like.
To make a comparison – there is a wonderful and inspiring book called, Steal Like an Artist, and in it, it explains that to truly expand your artistic ability, start researching your own heroes and who inspire you, document their journey and who inspired them, and so on and so forth, until you’ve essentially created your own, unique art and inspiration. The same can be said about weight loss and your own journey.
Who inspires you? Whose journey have you been following? What are your fitness goals? Lifestyles goals? Where do you see yourself in 5 years? 10 years? It’s all longterm, but it’s all possible, and all worth it.
There are thousands of people that are on the same journey as you, working through the same struggles and adjusting to a new lifestyle, just like you. Develop a routine and surround yourself with people that are on your team, who want to watch you succeed and be the best you can be, you just have to believe you can be, too, and starts with good nutrition.
Good nutrition means that your body is getting all the nutrients and vitamins it needs on a daily basis. Nutrient-dense, low-calorie foods are your one-way ticket to a healthy and fit lifestyle.
Tips to Eat Well
- Fill up on fruits and veggies. It’s a must.
- Eat plenty of whole grain foods
- Choose low fat, or fat-free milk, but don’t overindulge. Many fat-free, ‘diet’ items are loaded with sugar.
- Eat lean meats such as poultry or turkey, avoid red meat if you can. There are many sources of protein that aren’t just meat, too. Try fish, beans, or tofu if you’re looking to expand your menu.
- Smaller portions. Buy smaller plates if you have to, and don’t forget to drink a glass of water before you eat, it will help you burn more calories and pull back your appetite.
Get Your Vitamins
While a daily multivitamin will help keep you on track, there are many foods that contain healthy vitamins, minerals, and nutrients that will start transforming your body into the healthy figure you’ve always wanted.
The most important vitamins you should be getting into your system are:
- Vitamin B1. This vitamin helps your body turns carbs into energy and supports nervous system health. (Foods: black beans, sunflower seeds, lentils, and tuna all contain B1.)
- Vitamin B2. Healthy skin; improves complexion, helps your body break down fat, protein, and carbs faster. (Foods: lean meats, milk, green veggies, cereal/granola)
- Vitamin B3. More nervous system health; supports and improves digestion. (Foods: tuna, turkey breast, halibut, chicken breast.)
- Vitamin C. We all know this one, immune health! But Vitamin C also reduces wrinkles and combats scurvy. (Foods: citrus, spinach, peppers, broccoli, papaya, strawberries, mango, and kiwi all contain Vitamin C.)
- Potassium. This is what keeps your beating steady every day. Potassium also helps muscle functionality. (Foods: Baked potatoes with skin, preferably sweet potatoes or purple potatoes, spinach, and bananas.)
- Vitamin D. Provided free by our beautiful sun, Vitamin D makes your body better at using calcium and promotes healthy bone health. (Foods: Fortified milk, the sun, eggs, and salmon!)
- Vitamin E. Vitamin is used often times for scarring because of its strong ability for tissue repair. It boosts your immune system and improves blood flow. (Foods: spinach, papaya, sunflower seeds, almonds, and olives.)
- Folic Acid. This is very important when it comes to producing new, healthy cells. Folic acid lowers the risk of cancer and will improve pregnancy health. (Foods: turnip greens, beans, broccoli, lentils, and asparagus.)
- Vitamin K. This vitamin helps your blood clot properly. (Foods: kale, spinach, romaine lettuce, broccoli, and Brussel sprouts.)
Mixing any of the foods above into a well-balanced diet with a little bit of exercise is your first step to quick and painless weight loss.
If you are looking for a lifestyle change, and want to explore weight loss options in Reno, contact Western Bariatric Insitute today. Our patient advocates are here to help you customize a diet plan that will get you on the right track to reach your weight and fitness goals.
We offer a free bariatric surgery seminar presented by John Ganser MD, FACS. Please register to learn more about:
- Western Surgical's Bariatric Surgery Division - Western Bariactric Institute
- The Obesity Epidemic
- Weight Loss Surgery Options