While many Americans take on a new diet each year with a goal of weight loss, focusing on what we eat really does impact our overall health. SSM Health family physician and wellness coach Dr. Roopa Shah joins us to talk about the old adage “you are what you eat,” and how you can create a more balanced diet for life-long health.
What makes up a healthy diet?
“Ideally a healthy diet, and by that I mean eating habits, not a weight-loss plan, we should have a wide variety of whole, unprocessed foods that include both macro and micronutrients,” says Dr. Roopa Shah. “Traditionally, this looks like lots of lean proteins, plentiful fruits and vegetables, as well as whole grains. Each meal and snack would be balanced with a source of protein, a nutrient-dense carbohydrate like fruit, and a serving of fat, covering the main macronutrients our bodies need in order to function efficiently. While we know that perfectly balanced meals and snacks are not always possible. “Making an effort to eat healthfully, as often as possible, offers the biggest benefits to overall health. Although some supplements are helpful, you cannot supplement yourself out of bad eating habits.”
What are the foods and nutrients everyone should focus on first?
“It sometimes sounds simple, but really focusing in on a variety of whole foods is a great starting point. This is especially helpful if you are getting back to basics after seeing your diet rely heavily on highly processed convenience foods or fast foods. Start out by swapping highly processed snacks or meals for home-cooked whole foods including lean protein, fruits, vegetables and whole grains.”
While many people promote the benefits of organic, fresh foods, it’s important to note those types of food can be more expensive. In reality, frozen fruits and canned produce still offer important nutrients and can often be more convenient and cost-effective if cost of fresh produce is an issue.
Knowing that achieving a perfectly balanced diet can be difficult, what are some supplements you recommend to help fill the gaps?
“A good daily vitamin that includes A, B, C and D, as well as calcium, niacin and folate can be helpful. I also think a fiber supplement can be very good in a few ways. Not only does it help with our digestion and preventing GI issues like constipation, but it can also help you feel full for longer and reduce your tendency to mindlessly snack. I also think that, particularly as we age, collagen can be beneficial for multiple reasons, including easing joint discomfort from arthritis.”
You may have additional needs based on your diet and overall health. When you’re considering a new supplement, discuss your needs with your primary care doctor. Be sure to ask how any prescriptions you take may interact with supplements.
