Drink tart cherry juice! Avoid carbs! Put kale in everything! It’s easy to get caught up in the latest superfood or fad diet you’ve seen on the internet. But, don’t let that distract you from the truth about nutrition: Good health is built on daily eating habits, not one single food or special diet says Jamey A. Burton, M.D., a family medicine provider at Riverside Internal Medicine & Family Care in Williamsburg.
A foundation of healthy eating starts with getting to know the basics of nutrition, the science of how food fuels your mind and body.
Food is fuel
The foods we eat every day are broken down into small components that fuel every job in our body. Just like a car needs gasoline, we need enough energy (calories) to run efficiently.
Beyond calories, there are three classes of nutrients we need in large quantities. You’re probably familiar with these macronutrients: carbohydrates, fats and proteins. But, do you know what they do?
- Carbohydrates: supply energy for the brain and muscles
- Proteins: keep our muscles and bones strong
- Fats: transport vitamins and supply energy
Choose premium fuel to feel your best
You can get carbs, fats and proteins anywhere but some food choices are better than others. The best choices are high in additional nutrients that you’ve also probably heard of vitamins and minerals. Because we need these nutrients in smaller quantities they are known as micronutrients.
Foods that have high amounts of vitamins and minerals for the energy (calories) they provide are good choices, including:
- Vegetables such as dark leafy greens, onions and broccoli
- High-fiber fruits like apples and berries
- Colorful starchy vegetables and whole grains such as wild rice, sweet potatoes, beans and beets
- Nuts and seeds
- Fatty fish like wild salmon and mackerel
Some is good, more is better, right?
When it comes to getting your vitamins and minerals, a food-first approach is the safest way to get what you need. There’s a common misconception that because some is good for you, more must be better. In fact, more can actually be toxic.
According to research results on trends in dietary supplement use among U.S. adults from 1999 to 2012, about half of U.S. adults use some form of dietary supplement. But supplements are often not necessary with a balanced diet.
Foods naturally have safe amounts of vitamins and minerals. Incorporating food as your source of nutrients is not only safe but also budget-friendly. If you can get the nutrients you need from food — you can avoid spending money on an unnecessary supplement.
“Whole plant foods such as leafy greens, sweet potatoes, berries and walnuts are naturally high in vitamins and minerals. A balanced diet that includes plenty of these types of foods will provide most, if not all, the nutrients you need,” says Dr. Burton.
How does your diet measure up?
The United States Department of Agriculture provides guidance on a healthy, balanced diet in an easy-to-use visual called My Plate. My Plate suggests filling half your plate with vegetables and fruits, one-quarter of your plate with lean protein and one-quarter with high fiber starchy foods like whole grains. This simple formula will keep your diet balanced — one meal at a time.
Our caring primary care physicians know how important diet is for good health. That’s why they partner with our expert team of registered dietitians to help you with your healthy eating goals.
Wondering how your diet measures up? Schedule an appointment with one of our primary care providers to find out more about fueling your mind and body for optimal health.
