Diet Right: Cut Calories, Not Nutrition
“To curb hunger between meals, bulk up
on high-fiber foods, such as fruit.”
Get the nutrients you need when dieting
Embarking on a weight-loss diet can be a
challenge as you exchange old habits for a new eating routine. As you shift your eating
patterns, don’t let vital nutrients slip through the cracks. Cutting back doesn’t
have to mean a nutritional nosedive. Remember to seek a healthcare practitioner’s advice
prior to kicking off your diet.
Don't skimp on fat
Many diets encourage decreasing fat consumption. By all means avoid saturated fat, but say
yes—in moderation—to poly- and monounsaturated fats—the good guys. Fat helps
with the absorption of fat-soluble vitamin A,
vitamin D, vitamin E, and vitamin K. It’s also a concentrated source of
energy, and the essential fatty acids in fat are vital for many important body functions.
Reach for foods rich in omega-3—an
essential polyunsaturated fat. Good sources are flaxseed and its oil; walnuts; oily fish such
as salmon, mackerel, and tuna; and hemp
oil.
Fill up on fiber
To curb hunger between meals, bulk up on high-fiber foods such as fruits, vegetables, legumes, and
whole grains. Fiber gives you a feeling of fullness and slows digestion. When food moves
slowly through the digestive system, blood-sugar levels remain on an even keel.
Vitamins for vigor
Exercise goes hand in hand with dieting and will help you reach your weight-loss goals more
quickly. Don’t fall prey to low energy levels due to your lower calorie intake. Pack
your diet full of B vitamins, which assist in
many bodily functions, from energy production to regulating metabolism to overseeing thyroid
and adrenal function. Include the following B-vitamin foods in your diet: whole grains, beans,
eggs, yogurt, green leafy vegetables, almonds, avocados, poultry, broccoli, brewer’s yeast, organ meats (like liver), nuts,
and fish.
Calcium: the powerhouse mineral
Recent studies have linked calcium intake
to weight loss. Whether or not further studies bear this out, calcium remains a critical
nutrient, especially for women. Calcium is
vital to the formation and growth of the bones and teeth and helps to prevent osteoporosis, among its other roles. Get your calcium
from green leafy vegetables, tofu, canned salmon, and dairy products.
Lesser-known minerals are also hard at work keeping your body healthy and running at top
speed. Trace mineral chromium assists in
stabilizing blood-sugar levels and is found in
brewer’s yeast, egg yolks, beef, hard cheeses, liver, and whole-grain breads. Zinc supports protein synthesis and is essential
to the formation of insulin. Zinc sources include Brazil nuts, shellfish, eggs, and lean
meats. Manganese helps regulate cholesterol
metabolism and blood glucose and is found in wheat germ, spinach, split peas, nuts, and
oatmeal.
Kathleen Finn is a freelance writer and marketing consultant in
the natural health industry. She is firm believer in trading old habits for healthier
ones.
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LEONID MAGIDENKO, M.D.
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After practicing Integrative Medicine for over 20 years, it naturally appears to me that rationally combining a healthy lifestyle, nutrition, vitamins, supplements and pharmaceuticals helps achieve the best results for a healthy well-being...
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