Finding Balance: The Key to Sustainable Nutrition
In the ever-evolving world of diet and nutrition, various approaches like keto, intermittent fasting, carnivore, vegetarian, high/low-carb, high/low-fat and more have gained popularity for their effectiveness in addressing specific health concerns. However, amidst the plethora of choices, it's crucial to recognize the importance of balance. In this blog post, we'll discuss how different diets can be effective for specific issues but underscore the significance of finding what works for each individual, depending on metabolic health, level of physical activity and genetic predisposition.
Sustainability is the name of the game.
The Rise of Specialized Diets
In the era of information overload, social media platforms have become powerful influencers shaping our perceptions of health and wellness. When it comes to specialized diets, the abundance of content on different channels can lead to confusion. Social media often highlights extreme success stories of individuals who have thrived on specific diets, leading others to believe that a particular diet is a one-size-fits-all solution. Many of the commonly discussed strategies can be helpful, but it is very important to stress that none of them is THE ONE. For example, some people thrive when fasting intermittently and the evidence in support of this strategy backs this claim. Although, some other people don’t and fail to sustain this strategy in the long term, which may leave them feeling lost, anxious and unworthy.
Finding Balance
Selecting a diet that is sustainable in the long term is not just about achieving short-term goals; it's a commitment to a lifelong journey of health and well-being. By prioritizing a balanced and realistic approach to nutrition, individuals can enjoy the benefits of improved physical and mental health, establishing a foundation for a healthier, happier life over the years to come. Experimenting with different dietary strategies (under the supervision of a healthcare practitioner) can be helpful to identify what works for each individual’s body. A sustainable strategy ensures consistency in nutrient intake, it helps maintain a healthy weight, it promotes establishing healthy habits and routines, which is key for emotional well-being. A fulfilling approach also avoids rapid weight los followed by weight regain, known as yo-yo dieting.
A couple of simple tips
Regardless of the strategy you pick, there are a couple of healthy tips that can be implemented with most nutritional approaches.
First is the importance of protein due to its role in building and repairing tissues, supporting immune function and maintaining a healthy weight. Good sources of protein are meat, poultry, fish, beans and legumes. Incorporating protein in into each meal can aid in satiety, reducing the likelihood of overeating. The Recommended Dietary Allowance (RDA) for protein, as set by the United States National Academy of Medicine, is 0.8 grams of protein per kilogram of body weight for adults. This translates to approximately 0.36 grams of protein per pound. Keep in mind that these recommendations are for sedentary adults and may not be sufficient for those engaged in regular intense physical activity or athletes. For individuals involved in regular exercise, strength training, or endurance sports, protein needs may be higher. Some experts and sports nutritionists suggest a protein intake ranging from 1.2 to 2.2 grams per kilogram of body weight for those involved in intense physical training.
Our second simple tip is to make sure you consume enough fiber. Fiber plays an important role in promoting digestive health, managing weight, and stabilizing blood sugar levels. There are different types of fiber and we recommend consuming a variety of fiber-rich foods like fruits, vegetables whole grains and nuts. The Dietary Guidelines for Americans, issued by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, recommend the following daily fiber intake:
For adults up to age 50:
Men: 38 grams per day
Women: 25 grams per day
For adults over age 50:
Men: 30 grams per day
Women: 21 grams per day
These recommendations are based on a standard 2,000-calorie diet, and individual needs may vary.
Above all, portion control is the most important aspect of dieting. If we eat more energy than we consume, we gain weight, if we eat less energy than we consume, we lose weight. Tracking calories for a few weeks (through one of the many apps available) can be helpful to gain an idea of the recommended portions to maintain a healthy weight.
In conclusion, we want to emphasize the importance of individual needs and preferences when it comes to dieting. You should find what works for you, makes you feel healthy, energized and fulfilled. Balance is key to fostering a healthy relationship with food and achieving long-term well-being. Remember, the journey towards a healthier you is a marathon, not a sprint.