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Tuesday, May 11, 2010

Variety is the Spice of LiFe!

Do you know a picky eater?

People choose to eat foods for a variety of reasons (i.e., taste, texture, habit, culture, emotion, etc). When people choose to eat the same foods every day, however, they are putting themselves at a risk of malnutrition.

Example Diet for hypothetical "Sara:"

Sara is trying to lose weight and she heard eggs are good for her body. She decides to eat the current fad  "Egg Diet" every day until she loses weight.

Breakfast: Egg whites, 1/2 melon - (VIT C, RIBOFLAVIN, POTASSIUM)

Lunch: Egg salad, 2 celery sticks, 2 pieces white bread - (RIBOFLAVIN, IRON, B12, FOLATE, VIT A, VIT E)

Dinner: Egg Omelet with cheese- (RIBOFLAVIN, IRON, B12, FOLATE, CALCIUM)

Snack: Processed 100 calorie pack- (NOT A SIGNIFICANT VITAMIN SOURCE)
Only 5 or 6 nutrients....What about the rest of the vitamins and minerals?
Okay, I know this is a bit extreme but I wanted to make a point. Eggs are very healthy and a great source of certain vitamins and Protein. To eat eggs all day however, is overkill. When you fill up on the same food source all day you are certainly providing your body with adequate calories but you are seriously lacking in NUTRITION. Remember how I said our bodies run like cars? Our cars do not run solely on oil, right? Our bodies do NOT run on just one or two vitamins...

We need to check that we have enough vitamin "x,y,z" so that we do not get chronically ill and harm our bodies. Sara should add a VARIETY of food sources into her diet to fuel her body and insure optimal health.

Example of MODIFIED diet for hypothetical "Sara:"

Breakfast: 2 Egg whites 1 Whole Egg, Whole grain English muffin, 1/2 c Fresh mixed fruit- (RIBOFLAVIN, FOLATE, B12, NIACIN, IRON,  VIT C, THIAMINE, POTASSIUM VIT A, MAGNESIUM, VIT E, CALCIUM)
Lunch: 3 oz Tuna fish, 1 tbsp Mayo (made with heart healthy oil),  Lettuce, Tomato, Whole Wheat Pita- (B12, NIACIN, IRON, B6, MAGNESIUM, POTASSIUM, RIBOFLAVIN, VIT E, OMEGA-3, LYCOPENE)

Dinner: 1 cup Steamed Mixed Vegetables, 3oz Chicken Breast, 1/2 Sweet Potato- (VIT C, VIT A, FOLATE, IRON, RIBOFLAVIN, POTASSIUM, ZINC, B6, THIAMINE, MAGNESIUM,NIACIN, B12)

Snack: 4-6 oz Yogurt with 1/2c Fruit mix, 1tbsp Wheat germ- (CALCIUM, VIT D, VIT C, VIT E, IRON, FOLATE, POTASSIUM, NIACIN, B6, ZINC, THIAMINE, MAGNESIUM)
15+ nutrients!  ... as well as fiber and Omega-3s for brain and heart health. Big improvement from eggs and white bread!


I DARE you to try a new food today.
You do not have to love it, but if you at least try something you have never had before, you are taking a step in the right direction.

I will start posting the "New Food of the Week" every Monday and you have the entire week to go to the grocery store and pick it up and try it. I urge you to try the new food RAW first, then you cook it, or prepare it how you see fit. I will suggest these new foods AND even add a recipe that the food works well in. All of the "New Foods" are natural and therefore contain VITAMINS and MINERALS. Your body will thank you!

Good luck on your new endeavor and do not forget to keep me posted on your new experiences!


New Food of the Week: Plain Greek Yogurt
(Brand Names: Chobani, Fage, Oikos)

Why your body will LOVE you: Probiotics: are healthy bacteria that ward of bad bacteria and keep our stomachs happy. The probiotic benefits in yogurt are proven to restore health and aid in digestion. The Protein in this yogurt is more than double of most yogurts and will keep you satisfied for a long time. Vitamin D and Calcium help build our bone structure and actually have been proven to aid in weight loss. What is not to love?

Try it as a substitute for: Sour Cream, Butter/eggs in bakery recipes, Dips, Spreads

Greek Goddess Parfait

6 oz Plain Greek Yogurt
1/2 c Fresh Fruit
2 Tbsp Wheat Germ, OR granola, OR your favorite low sugar, high fiber cereal
1 Tbsp Agave Nectar (better alternative to sugar or syrup. can be purchased at most grocery stores)

*Layer the ingredients individually in a glass cup and enjoy!

Stay Well

Questions? Leave a Comment!