Realistic Nutrition

Hello, and welcome to the first blog post here on FIH! Technically, I've posted a few recipes prior to this, but it's been a while. I'm hoping to get more consistent and share some useful information with you on a regular basis, as well as more recipes.

I gave a talk on Realistic Nutrition last month at UM Upper Chesapeake Health's Red Dress Pink Ribbon event, which aims to bring practical information about heart disease in women and breast cancer to the community. I thought this was a great topic for the blog, since so many people ask me for tips on how to realistically focus on nutrition. Let's face it: we are all so busy, and it can feel intimidating to figure out how to incorporate healthy habits into our already packed routines. And, there is so much misinformation out there, and so many influencers telling you that the foods you thought were healthy actually contain "harmful antinutrients" and you need to take certain supplements or follow a specific regimen if you want to be healthy.

So what should I eat?

I'm not here to tell you the specific diet you should follow or how you should balance your macros. In fact, we see many differing eating patterns around the globe with people thriving on different diets, and when comparing the communities of centenarians in the world (the Blue Zones), their diets can vary quite significantly in some areas and yet they all are living long and active lives. I will say that the vast majority of well-performed, reliable nutrition research all consistently indicate that the more whole plant foods you eat, the healthier you will be. So I will always look for ways to help you get more plants on your plate!

This discussion aims to provide some practical tips on how to incorporate more nutritious foods in your diet.

The State of Healthcare and Nutrition in the U.S. Today

The U.S. healthcare system is facing a crisis driven by chronic disease and poor nutrition. Here are some alarming statistics:

• The U.S. spends over $3 trillion annually on healthcare, with 90% of the budget dedicated to chronic disease. And while we spend more on healthcare than any other high-income country, we rank very low in health outcomes.

• Despite making up only 5% of the world's population, Americans consume 75% of the world's prescription drugs.

• 60% of Americans have at least one chronic disease.

• 70% of the American diet consists of processed foods.

• Less than 5% of Americans meet the recommended daily fiber intake.

Considering these concerning numbers, adopting realistic and sustainable nutrition habits is essential for improving overall health and reducing the burden of chronic disease.

Practical Tips for Realistic Nutrition

These are my top 5 tips for incorporating more nutritious foods in your diet, and the first 2 don't have anything to do with the food you eat!

1. Prioritize Sleep

When it comes to making healthy food choices, adequate sleep is more important than most people realize. Sleep deprivation disrupts hormones, increasing ghrelin (the hunger hormone) and decreasing leptin (the satiety, or feeling full, hormone), and leads to cravings for refined carbs, sugar, and fat. Poor sleep also impairs concentration and problem-solving abilities, making it more difficult to choose the nutritious choice over the easy choice when you're tired.

If you want to work on eating healthier foods, it is imperative to aim for 7-9 hours of sleep per night. If you can get a few consecutive days where you are able to control your sleep and wake times, try experimenting with different sleep durations to figure out your personal "sweet spot". There are so many recommendations for improving sleep quality, but I recommend creating a bedtime routine that limits all screen exposure 1-2 hours before bed.

2. Stay Hydrated

Did you know that the brain can mistake thirst for hunger, leading to unnecessary calorie intake? Dehydration negatively impacts mood, concentration, working memory, anxiety, and fatigue. It is helpful to drink a glass of water first thing in the morning before you do anything else (except maybe use the bathroom), especially before going for your coffee or other caffeinated beverages.

Necessary daily fluid intake is variable for each person, based on size, age, activity level, and underlying medical conditions. Instead of adhering to rigid hydration rules (e.g., the 8x8 rule- 8 oz x 8 glasses a day), focus on drinking frequently to avoid thirst and ensuring urine is a pale yellow color. A fun water bottle, adding lemon or cucumber for flavor, and setting ounce goals throughout the day can help encourage you to drink more water.

3. Plan Ahead

Meal planning and prepping help to save time during the week, and can eliminate the need to ask "What's for dinner tonight?" "I have to cook again?" Meal prep is a huge time (and stress) saver! You can plan to spend an hour or 2 over the weekend washing and chopping veggies so they are available for quick meals. And depending on if you are ok with leftovers or prefer different meals through the week, you can cook a large batch of 1 or 2 recipes to eat, or you can prepare ingredients separately (like roasting veggies and cooking a grain) to assemble in different ways each day. Shopping based on what’s in season and on sale can also make healthy eating more affordable. When dining out, reviewing restaurant menus in advance and choosing the more nutritious options increase the likelihood that you'll stick with you goal of healthy eating, and drinking a large glass of water 30 minutes before a meal can prevent overeating.

4. Focus on What to Add, Not What to Take Away

Thinking about the positives, and possibilities for things we can do more of, are more motivating than focusing on the negatives in our lives. Instead of restricting foods, emphasize ways to incorporate nutrient-dense options:

• Set a goal to snack on a high water-content fruit like apples, berries, and citrus every day.

• Add leafy greens and beans to as many meals as possible. They are easily added to dishes like soups and stews.

• Make a plan to try 1-2 new vegetables each week, experimenting with different cooking techniques and recipes. I discovered that the brussels sprouts I used to hate (when boiled) are actually delicious when roasted and topped with balsamic vinegar.

  
  
  
  

5. Look for Healthy Swaps

You can also look at meals you currently enjoy, and figure out ways to swap out ingredients to boost the nutritional value.

• Breakfast: Swap breakfast cereals, bagels, or muffins for overnight oats with berries and nuts, or a spinach tofu scramble.

• Lunch/Dinner: Replace ground beef in marinara sauce or chili with lentils or crumbled tempeh, and choose whole grains like brown rice, farro, and bulgur instead of refined grains like white rice. For pasta, try the whole wheat, brown rice, or chickpea versions rather than refined wheat pasta.

• Snacks/Desserts: Swap chips for hummus with veggies, edamame, or roasted chickpeas. Replace sweets with apple slices or dates paired with nut butter.

  
  

By making small, sustainable changes in daily habits to incorporate more nutritious foods, you can begin to improve your health while reducing the risk of chronic disease. What are your thoughts on these tips for realistic nutrition? Do you have additional tips to share? Comment below!

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Interested in learning how you can get more plants on your plate, and want to take a cooking class with me? I'm holding a Whole Food, Plant-Based Cooking for Diabetes 8-week class at Harford Community College this spring, from May 6-June 24, 2025! Find more info and register on the HCC website, and you can check out my other upcoming classes on my site here.

Looking to invest in your health with wellness coaching? I offer personalized 1:1 coaching to help you identify your own wellness vision, and implement a plan to get there. Book a free intro call with me to learn more!

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