![]() Food makes up an essential part of our lives. It gives us the fuel that we need to complete important tasks during the day and night. But food not only provides us with that much needed energy, it also furnishes us with great deals of nutrients, both macro and micro nutrients. Macronutrients are the carbohydrates, fats and proteins contained in food and micronutrients are the vitamins and minerals that help to fortify the food. These nutrients are required for the repair of damaged cells, muscle build-up, focus and concentration. They are also needed for the protection of all the linings of the body, both inside and outside and also help to build up our defense mechanisms. These nutrients form the building blocks in our lives and these are the ammo which we need to provide the body with in order that the body can handle any stress that it may subject to and be able to respond in a suitable manner. Adopting a Nutrient-dense diet comes with several benefits. 1. An economical means to achieve healthy eating pattern It is true, that many of the foods that carry high nutritional value can be actually very expensive. This is true. But there still are ways that we can get around this hurdle and still achieve that healthy eating status. According to what we purchase, we can have foods that contain exactly what the body needs at that particular point in time. We need to be vigilant first of what the body may actually need, what YOUR body actually needs and each need differs case by case. When we are more able to satisfy this need through the consumption of nutrient dense food, it means that we can make quiet that hunger or that sensation of needing to eat more food. For example, someone who is nearing their menstrual cycle, may begin to feel more lethargic than usual. They may be thinking “I am so tired” I need to eat something. However, the more this person looks to consume for example energy drinks, their energy or their need for food is still yet not quenched, they continue to feel tired. The person ends up buying and consuming way more food, but food that the body just did not require. Physiologically, there are many processes occurring in the body and there is a build of the wall ins womb as this woman prepares for that progesterone withdrawal bleeding. There is a need for this woman to obtain the mineral iron and as long as she continues to feed the body with foods other than what carries this iron, she can never really satisfy that internal need. It may have saved her the amount if she first assessed what exactly her body needed and then decided to make purchases in certain choices of food. The faster we can obtain those nutrients that the body craves or needs, the lighter it can be on our pockets. In the long-term we end up spending less. 2. A nice glow-up alternative to make-up Organic foods are natural, and flowing with many natural ingredients. The fruits and vegetables, in their organic states are so rich with many important vitamins and minerals needed by the body. But I would like to highlight something else. We are organic. We are organic just as the vegetations. It means too, that we can be compatible with these other organic things. These vegetations are not there to harm us, but instead to help us with our health and well-being. It brings life to our cells and as a whole to our entire being. Consumption of these foods replenish us also and help in wound healing. When we are first healed from the inside, it can definitely show to outer world. The skin looks more vibrant, the eyes more radiant, everything looks in high definition, just as the plants that those foods come from. Everything beaming from the inside out. Never underestimate the power of the nutrients, that is the proteins, the minerals and vitamins that show their forces and help to work with your body in the way it knows best. Not only do these vitamins and minerals bring healing properties, but they can help build a huge defence mechanism against invasion of any foreign agent or agent seeking to cause harm to the body. Also, we can adapt the appearance of a much stronger, vibrant healthier you. 3. Fight against disease We all know the epidemic of the obesity, or the plague of the hypertension. We can potentially avoid these types of lifestyle induced imbalances. Having nutrient dense meals can work to combat these as these types of food compete with the less nutrient dense and so there is no place in the diet for the less nutrient dense food. Furthermore, depending on what we eat, we can reach an earlier point of satiety and keep that satiety for much longer. For example, a diet rich in dietary fibre has so many benefits when it comes to our food, the health of our gut and the biochemical profiles that we can achieve for the body. Having that diet rich in dietary fibre, can help bulk our stool, keeping us filled for a very long time. That treats for hunger. It can also help with blood glucose control, which can ultimately assist in the prevention of Diabetes. Furthermore, the bulking in the large intestine also keeps the carcinogens away from making contact with the gut lining, thereby favourably modifying the risk of cancer in that region. Without the frequent consumption of these nutrients, we would make the body weaker to defend itself and allow the body to lose its protective functions. These are just only a few considerations that highlight the benefits of adopting a nutrient-dense diet. Now let us get down to business. What we really want to know is how to achieve the adoption of such a diet. How? Afterall, we may really like our bellies, we enjoy the taste of different kinds of foods. We may enjoy the salty flavourings, or maybe we have a sweet tooth. How then can we adopt such a nutrient-dense diet without losing the tingling sensations of the tongue? Well, the answer really varies on a case-by-case basis, because we all have different preferences. But though each person’s taste differs we can still work out something to reach to that point when we are able to decide for ourselves exactly what we want out of the food and how can it help us in our daily lives. Let us strategize here. Strategies for obtaining a nutrient-dense diet. 1. Diversify The more varied your food intake, the better your chances of obtaining a full wealth of nutrients all in one day. We can tell just by looking at the food that they carry different nutrients within them. For example, look at the rainbow of colours seen with the vegetables and the fruits. Each colour tells a story, and that story tells something about a nutrient in that food. Feel the food, feel the textures, lift the food in your hand. Do you feel its weight? Even this too can tell a story. Is it light and seems like it is dried? Or is it heavy, just holding really nutritious juices inside of it? Each fruit and vegetable will tell you something about the nutrients contained within them. Listen to their story. They are speaking to you. Another way to look at this is to try to incorporate each the day the foods that make up the food groups, try to get a little out of each group each day. Also in each meal, consider incorporating 5 serve vegetable and 2 serve fruit to ensure that you secure some nutrients for the day. Perhaps you can also consider incorporating at least 20 ingredients in meals for the day. The more colourful your plate, the more nutritious step you make with your meals. Alternatively, you can perhaps try alternating your plates by varying your meals each day. 2. Consolidate So, this may be a physical consideration. Literally! You can compact your food with all the lovely nutrients you can think that serves YOU well. I re-iterate the YOU because everyone has different needs at different points in their lives. To compact can mean for example, instead of preparing bread that is large sized, we can prepare bread that is smaller sized but carries a great deal of grains, seeds, fruits and nuts. So, we can think small in size, yet we can be heavily loaded with all the great nutrients. Perhaps also, you may be less fancy with your meals, and just want to throw everything into a salad bowl or soup bowl, according to your tastes. Regardless of how you want to prepare your meals to meet with your constraints, the important thing is to cut down in size and upgrade the content of what you are to consume. 3. Vertical Integration (Backward Integration) So, when we go to the supermarket and we see food and want it, but then we read the food label and see that it may contain certain ingredients that we may not particularly fancy, we enter two states of mind. On the one hand, the food looks pretty good and it will be okay to purchase it, but then on the other hand, that whole one ingredient may throw everything away for you. It could be in the artificial sugars contained within the food. It is like throwing away all your hard work with the consumption of this food. One way to easily combat the idea of not ensuring a nutrient-dense diet is by just preparing it yourself. In fact, this route might actually turn out to be the cheaper route. When we ourselves prepare the meals, we can add and subtract the ingredients, exactly how we would like the food to be and we would already know the actual ingredients being inserted to make the food. It can save us, because we can purchase the raw materials to make this one meal and still have more than enough for future meals. 4. Partnerships One rapid-fire way to ensure that we definitely are having a grand time with our meals and at the same receive adequate nutrition is to have someone help cook these meals. It may be important then, to work with someone who understands your needs and your preferences and are willing to serve to satisfy your requests. This obviously, may be an expensive option but, it may serve well in the long-run, especially if having free time is a luxury for you or that you are just not physically able to prepare or buy certain meals. Moreover, in the case you are very busy, having a nutritious meal is absolutely important to help you carry out your tasks and perform to the best of your ability. So, you have here some strategies that you can work on to achieve that healthy state, and it can only come with time, for a habit to be developed first, before you can truly appreciate the results of adopting nutrient-dense type diet. Below, I go on to list for you just a few pragmatic ideas that you can perhaps follow, if you wish, to help you to achieve the adoption of a more nutrient-dense type diet.
Time Management Meal preps during your free day or weekend, for food to be stored in the freezer for the days of the week Social Eating Have the right atmosphere and feel relaxed with every meal. Eat with family or friends to encourage one another to incorporate those nutrients into the diet. Also, eat more slowly and try to enjoy meals From garden to kitchen table Start a project that involves planting. Getting involved with your food can certainly excite you when you start to see fruits of their work. You are more likely to consume these crops. Food Journal Keep track of your thoughts and experiences with certain foods as you learn your body and learn about what types of food keep you happy and energized. Snack it out Try incorporating fruits, vegetables, grains as snacks in your day. Perhaps you can have dried fruit and nut in between meals or as snack after your major meals. Dietitian/ Nutritionist Consultation Lacking confidence in your food choices? No problem! You can consult someone to help you in making smarter choices with your meals and to help arrive at that point where you feel confident in your eating habits.
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