Nine Nutrition Do’s and Don’ts
Young Ju, Ph.D.
Our eating habits directly relate to our health. Here are 9 Do’s and Don’ts which can help promote good health and reduce the risk of developing chronic diseases.
✔️ DO USE REAL FOODS & BEVERAGES TO MEET NUTRITIONAL NEEDS.
The core food groups consist of:
Vegetables–dark green, red and orange, beans, peas, and lentils; starchy; and other vegetables.
Fruits–especially whole fruit
Grains–at least half of which are whole grain
Dairy–choose fat-free or low-fat milk, yogurt, and cheese
Protein–lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products
Oils–vegetable oils and oils in food, such as seafood and nuts
✔️ DO INCREASE DIETARY FIBER INTAKE TO RECOMMENDED LEVELS.
The recommended fiber intake range is 21-25 grams a day for adult women and 30-38 grams a day for adult men. However, more than 90% of women and 97% of men in the U.S. do not meet the recommended levels. Eating more fruits and vegetables and replacing refined grains with whole grains improves dietary fiber intakes. Increasing dietary fiber intake can help reduce the risk of developing heart disease and diabetes and manage healthy body weight.
✔️ DO INCREASE THE VARIETY OF FOODS FROM EACH CORE FOOD GROUP.
Different foods provide different nutrients. Also, food variety helps increase the diversity of healthy bacteria in the gut. For example, you can mix different subgroups of vegetables: dark green, red and orange, legumes, starchy, and other vegetables.
✔️ do Stay hydrated.
Drinking enough water each day is essential to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. In general, the recommendation is to drink 0.5-1 ounce of water for each pound of body weight a day.
✔️ do Read THE LABELS.
Read the Nutrition Facts panels on food labels and pay attention to portion size. Nutrition Facts are intended to make it easier for consumers to make quick, informed food decisions for a healthy diet. Following serving sizes noted helps better manage calories and macro- and micro-nutrient intakes.
❌ DON'T Ingest too many foods/beverages high in added sugars, saturated fat, sodium, or alcohol.
Added sugar should be less than 10% of calories per day. Avoid candy, baked goods, and desserts and limit processed foods. Choose water over sugary drinks.
Saturated fat should be less than 10% of calories per day. Avoid fried food. Choose leaner cuts of beef and pork. Choose ‘fat-free’ or ‘reduced fat’ products.
Sodium should be restricted to less than 2,300 milligrams per day. Limit processed meat products. Choose no-sodium or reduced-sodium products.
Alcoholic beverages should be used not at all or in moderation; limit intake to 2 drinks or less a day for men and 1 drink or less a day for women.
❌ DON'T Make a habit of eating char-broiled or grilled food.
Grilling and broiling temperatures range from 450° F - 650° F. Grilling or broiling food (especially food containing sugar and/or fat) at high temperatures may form blackened or charred parts which may increase the risk of certain types of cancer.
❌ DON'T Make a practice of self-prescribing dietary supplements.
Taking supplements can help you meet macro- and micro-nutrient needs and stay healthy. Talk with your doctor first before taking them.
❌ DON'T Use food to handle emotions or stress.
Many negative emotions–including anger, sadness, and stress–can trigger bad eating habits. Prepare pre-portioned snacks such as nuts, or sliced vegetables into snack bags or containers. Try to take the extra time to pay attention to what you are eating and how much.
Dr. Young Ju is a Ph.D and Associate Professor of Human Nutrition, Foods, and Exercise at Virginia Tech.
This link provides additional information on dietary best practices: Professional Resources | Dietary Guidelines for Americans.
As always this information is provided for your reference and you use at your own risk; you should rely on your medical professional for medical advice.
