Rules of Good Nutrition

The rules of good nutrition are pretty simple: 

• Choose nutritious foods.
• Eat only as much as you need to maintain a healthy weight.
• Avoid eating too much junk food.
• Stay active.

Here’s why you should follow these rules.

• If you don’t you are likely to fall back into your old ways of eating.
• If you eat too much, you will gain too much weight and become obese.
• Junk food is the main cause of obesity in America.
• Lack of exercise contributes to unhealthy weight gain. 

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Concerned about your weight? Talk to a registered dietitian. Registered dietitians/RDs are the healthcare professionals most trained and qualified to help you make the right food choices for your condition. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org or searching online for a registered dietitian.

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Food for Healthy Skin

Overview

Every year, women spend billions of dollars on skin care products and cosmetic procedures to improve the appearance of their skin. In relying on these products and cosmetic procedures, you could be overlooking the one thing that could do more for your skin than any superficial treatment: Your diet.

Let's take a look.

Healthy Skin From the Inside Out 
How you are on the inside affects how you look on the outside. That means eating foods that are rich in protein to build collagen, antioxidants to fight inflammation, minerals that promote healing and fluids for hydration. It also means eating fiber to help speed waste through your gut and out of your body as waste.    

Foods for Skin Health

Meat, fish, poultry and other protein-rich foods. Meat is a major source of protein, which is used to make collagen. Collagen is a fibrous protein that helps to give skin the smooth appearance that you desire. It is the key to preventing premature wrinkling. Good sources of protein include low-fat meats, seafood, eggs, dried beans and peas, nuts and seeds.

Citrus fruits. Citrus fruits are rich in vitamin C, which is necessary for collagen formation. It is also a powerful antioxidant that helps to prevent inflammation that could damage skin cells. Good sources of vitamin C include mangoes, papaya, guava, kiwi, strawberries, red bell peppers and sweet potato. And of course, orange juice and other citrus fruits are important sources of vitamin C in the American diet. 

Sweet potato. Sweet potatoes are rich in vitamin A, not to mention vitamin C and other key nutrients. Vitamin A has been long associated with helping to create smooth healthy skin. In addition to sweet potatoes, you can get vitamin A from a variety of yellow-orange fruits and yellow-orange or dark leafy green vegetables. Mangoes, papaya, carrots, pumpkin, spinach and collard greens are all great sources.

Water. Water is really important for keeping your skin well-hydrated. You can easily do this by drinking 4 to 8 glasses of water daily. You may need to drink more water if you are in a hot environment, engaging in intensive sports/exercise or otherwise sweating a lot. Stay away from fluids that are high in sugar or salt, however, as these can cause inflammation, be dehydrating and damage rather than heal your skin.

Whole grains. Whole grains are rich in zinc, a mineral that is well-known in medical circles for its healing properties. Besides whole grains, you can get zinc from nuts, seeds, legumes, dried beans and peas, and all kinds of animal products and seafood.

Fiber. You would hardly associate fiber with skin health. Yet, it can play a key role. Keep in mind that one of the major roles of fiber is to keep your digestive tract healthy by binding and mopping up toxic waste along the gut and getting rid of this waste by way of the colon. This helps to cleanse your whole body, including your blood. Healthy blood flow to the skin will help to produce and maintain healthy cells, promote collagen formation and keep your skin aglow.

Summary

Eat foods that are rich in protein, vitamin C, vitamin A, zinc and fiber to help repair skin damage and promote a smooth, healthy appearance. Be sure to drink plenty of water to keep your cells properly hydrated, as well.

Lose Weight Now: Eat Less Sugar

Overview

Sugar is a major cause of obesity and related health problems in the US. Most of this excess calories come from high fructose corn syrup, which seems to be added to just about every food imaginable - on store shelves, in fast food, at pastry shops, in the mall, in ice cream shops, on candy stands, and just about anywhere else that food is sold. The widespread addition of high fructose corn syrup to food and beverages makes it nearly impossible to avoid. Nonetheless, you should do everything you can to avoid foods with added sugars in any form.

5 Good Reasons to Avoid Added Sugar

There are many good reasons to eliminate added sugars, including high fructose corn syrup, from your diet. Here are just a few reasons:

Inflammation. High blood glucose (sugar) levels can cause inflammation throughout your body. According to a number of studies, chronic inflammation may lead to heart disease and a number of chronic diseases that affect millions in the US  and worldwide. Reducing your intake of sugar can help to reduce inflammation and promote health.

Obesity. If you are overweight or obese, chances are you are consuming foods that are high in added sugars and excess calories from those foods. You can cut calories and begin to lose weight by eliminating sugary food and drinks from your diet. Weight loss has been shown to support improvements in overall health.

High triglycerides. Studies show that consuming sugary food and drink sugar may lead to high triglyceride levels in the blood. These triglycerides can cause damage the lining of your blood vessels, cause blood clots and lead to a heart attack or stroke. By lowering your sugar intake, you may be able to reduce the level of triglycerides in your blood and prevent a cardiovascular event. People with diabetes are especially prone to high levels of triglycerides and should therefore make a special effort to eliminate added sugars from their diet.

Summary
The bad news is, eating foods that contain a large amount of added sugars could lead to obesity, inflammation and a number of other serious health problems. But the good news is, you can lose weight and improve your health by reducing your intake of food and drink made with added sugars. Be especially mindful of the presence of high fructose corn syrup in the foods you buy.

Eating to Prevent Constipation

Overview

Each year millions of Americans spend over $725 million for over-the-counter laxatives to relieve constipation. But did you know that you can prevent constipation by paying attention to your diet and eating foods that are high in fiber?

Constipation

Constipation without an underlying medical cause often occurs as a result of not eating enough dietary fiber. The American diet, which tends to be high in fat and refined carbohydrates, often leads to constipation. On the other hand, people who eat a diet that is rich in fiber are less likely to become constipated.

Dietary Fiber

Dietary fiber is the part of plant foods that cannot be digested and absorbed into the bloodstream. This fiber, sometimes referred to as roughage, provides the bulk that you need to form stool and move it along the digestive tract. You can get lots of fiber by eating foods that are minimally processed, including whole grains, fruits, vegetables, nuts, dried beans and peas.

Fluids

Water is essential for keeping stool soft and easy to pass. Of course, you can get fluids from other foods as well. What is important is that you drink enough liquid to prevent dehydration and keep your stool soft. Certain foods and drinks, such as coffee or other caffeine-containing beverages can increase urine output and lead to dehydration. Excess sweating can also lead to dehydration if you do not drink enough fluids. Keep this in mind, as you will need to replace the fluids you lose daily in order to avoid becoming dehydrated.

High Fiber Foods

It is important to eat foods that are high in fiber in order to prevent constipation. The good news is, you have lots of foods to choose from. Here are just a few: Whole wheat bread, wheat bran, brown rice, corn, barley; apples, okra, pears, watermelon, mango, papaya, guava, pineapple; broccoli, spinach, collard greens, pumpkin, sweet potato; red beans, garbanzos, pigeon peas; almond, walnuts, pumpkin seed, flaxseed and sunflower seed.

Summary

Eating foods that are high in fiber can help to promote regular bowel movements, prevent constipation and promote overall health and wellbeing.

Source

Nutrition for Everyone: Basics: Carbohydrates [DNPAO] CDC

Warning. If you are constipated despite eating a diet that is high in fiber, you may need to discuss the problem with your doctor to rule out any serious medical condition or other causes, such as prescription medications, psychological problems or other conditions requiring medical attention. For diet-related constipation, talk to a registered dietitian about how to get more fiber and fluids in your diet.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.