Living in an all-female college dorm building, the word “diet” is bound to come up in conversation multiple times a day. What most people forget when they throw around the word “diet,” however, is that in its most classical definition, diet simply means “food and drink regularly provided or consumed” or “habitual nourishment” (Webster’s Dictionary). But what diet has come to mean in our most common use of the word is a strict regimen of eating, often limiting oneself significantly, with weight loss as the ultimate goal. When people think “diet,” they think of these crazy regimens that often have us eating all of one thing for weeks at a time: the “cookie” diet, the “Special K” challenge, the all-protein diet—all of which seem to severely limit its participants. It is because of this modern “re-definition” of the word that many of us have a negative association with the word “diet” and have a try-and-fail track record with our weekly “I’ll start on Sunday” diets. In light of these issues with dieting, I think it’s about time we redefine the “D” word, debunk some common diet mistakes, and come to understand what it truly means to have a proper “diet.”
Very often, when we think of a balanced diet encompassing all of the food groups, our minds wander to the famous MyPyramid graph (or what has been recently transformed into MyPlate), that would hang in our elementary school cafeterias. The problem with using this as a template, though, is that the USDA, (United States Department of Agriculture, the organization responsible for creating these guidelines), created this program as a means of promoting agriculture and setting general guidelines, not necessarily focusing on encouraging people to develop healthy eating habits. For example, the USDA encourages you to make “at least 50% of your grains whole” and equate canned and dried fruit with fresh and frozen, when one who is trying to be healthy should actually be cutting out any grains that aren’t whole and sticking to fruits in their most natural form—not those dehydrated of water or sitting in a bath of sugary syrup. To help you re-define your standards of what it means to have a “balanced” diet, here’s the breakdown of all the food-groups and what foods make great choices for each of them:
1) Grains: Make your grains whole and high in fiber! Grains rich in fiber will slow down the valve that carries fat and will keep you fuller for longer. Get your whole grains through whole-wheat or whole grain breads, whole-wheat pasta, quinoa, brown rice, and high fiber-cereals, like Kashi or Raisin Bran.
2) Vegetables: Try to get in at least 4-5 servings of vegetables a day. (Sorry folks, French fries DO NOT count). Vegetables are packed with vitamins and minerals that you can’t get in any other foods and are crucial for fighting diseases. According to the Harvard School of Public Health, the highest quality vegetables are those of the dark green, yellow, orange, and red variety, like spinach, red peppers, tomatoes, and broccoli. Your best bet for making sure to get in your daily vegetable servings are incorporating them into your meals in creative ways like throwing them into a stir-fry or throwing them into a salad with your main dish.
3) Fruits: Fruits, like vegetables, have an extraordinary amount of vitamins and minerals that are essential to proper overall health. With their high water content and naturally sweet taste, fresh fruits keep you fuller for longer and satisfy that sweet tooth all in one. Make sure you get your fruit in its most natural form (stay away from canned fruit!) and get in a variety of colors.
4) Protein: Protein is an essential part of our diet because it provides energy and because our body digests it slowly, it keeps us feeling satiated for longer periods of time. According to the Harvard School of Public Health, fish, poultry, and beans are your best bet for protein-rich foods. But for all of you meat-lovers out there, meat is still a viable option if you make sure you’re eating lean meats and not those with tons of saturated fat. Other excellent protein sources include eggs, edamame, tofu, and nuts.
5) Dairy: As most of us know, dairy is one of the best sources of calcium, the nutrient responsible for building strong bones and preventing bone loss as we age. According to the Harvard School of Public Health, though, there have been recent studies that show that dairy may not even be the best source of calcium and a high intake of dairy products can increase our risk of developing prostate and ovarian cancer. Therefore, it is recommended to stick to 1-2 servings of low-fat dairy products and try to get additional calcium and Vitamin D from other sources like supplements, soymilk, and broccoli.
6) Water: Doctors and health professionals can’t emphasize it enough—it is so important to constantly drink water throughout the day. Water allows for proper digestion, prevents dehydration, and as an added benefit—it makes your skin look great! Doctors generally recommend 8-10 cups of water each day, but aim for more!
You see—dieting doesn’t have to be a game of “all or nothing.” When you think about all the great, nutrient-rich food options that are out there, your diet morphs from a strict regimen that consists of the same, boring foods to a lifestyle that incorporates foods of all different colors, textures, and forms. So, the next time you consider “going on a diet,” try instead to run through the different food groups and get creative with your choices! Hopefully you’ll find yourself heading down a path that leaves more doors open, rather than closed.
Happy, healthy eating!