THE SIX NUTRITIONAL FOUNDATIONS
Nutrition and wellness can truly be boiled down to these six foundations. Continue reading to learn more about each one.
What is a Properly Prepared, Nutrient Dense Diet?
A nutrient dense diet includes macronutrients which are healthy fats, proteins and unrefined carbohydrates. It will also include micronutrients, which are vitamins and minerals. Eating a wide variety of whole foods will provide the macro and micronutrients your body needs. Additions like spices and herbs contain powerful micronutrients and phytonutrients. Herbs are full of vitamins and have different properties including antimicrobial, antibacterial, antiviral and anti-inflammatory effects. More importantly, they add flavor to your dishes!
Once you choose what whole foods to eat, is it also important to consider food sourcing and how it got from the farm to your table. The conditions of the soil your fruits and vegetables are grown in will impact its nutrient density, as will the environment where animals are raised. Animals given enough space to roam and feed freely on grass, insects and worms will provide more nutrients than the animals that are fed grain and antibiotics. Whenever possible, try to eat local, seasonal and organic produce, grass-fed meat, pasture-raised poultry and wild-caught fish.
Now that we covered choosing properly sourced whole foods, lets talk about preparation. There are many well known preparations, ranging from baking or roasting, to steaming, to sautéing to grilling. There are tons of new gadgets on the market which have made frying (or air-frying) and pressure cooking (thank you Instant Pot) very popular and accessible. There are other preparations that are not as mainstream, that can actually increase the nutrient availability. These include: soaking, sprouting and fermentation. These methods are the most beneficial for whole grains, nuts, seeds and pulses (beans, lentils, chickpeas) as they decrease the phytate content, resulting in increased nutrient absorption. Phytate is basically an anti-nutrient, so it makes it harder for your body to absorb the nutrients.
How does digestion work? What can go wrong?
Digestion starts in the brain, and it occurs in a north to south process. In order to properly begin the digestive process you must be in a parasympathetic, or relaxed state. This allows your body to rest, digest and repair. As you eat something, if your body is relaxed, the food will start to be broken down in your mouth, move through your esophagus into your stomach where the acidity level is key. More on this later. Once food has been disinfected and digested in your stomach, it moves through your small intestine where most nutrients are absorbed. Next, food moves through your large intestine where water absorption is the star of the show. What is leftover then moves through for elimination. Seems simple enough, right? Unfortunately there are so many opportunities for digestion to go wrong along the way, starting with your mental state when you begin a meal. Eating while stressed or multitasking can throw off the entire process. As mentioned earlier, the acidity level matters. If there is too much, or more often, too little acid present, you can experience various digestive symptoms including heartburn, gas or bloating. It also leaves you more vulnerable to pathogens or developing food sensitivities and poor nutrient absorption. Sit down and take 5 deep breaths before eating or try adding some lemon or apple cider vinegar to your water to help the acidity level.
What is blood sugar regulation? What can go wrong?
When you enjoy a well balanced meal, your body breaks down the food. Carbohydrates are broken down into sugar molecules. Your body recognizes the influx of sugar and signals the pancreas to store the excess sugar. Between meals, as your blood sugar levels drop, your pancreas signals the release of stored sugar. This is what should happen in your body.
Let’s look at a different scenario. You are late for a meeting and have 5 minutes to scarf down a quick breakfast so you grab a bagel and coffee with sugar from the break room. When refined carbs are consumed, the rapid influx of sugar spikes blood sugar levels. This is followed by an excessive amount of insulin released from the pancreas, resulting in low blood sugar levels. Your body recognizes this as an emergency and overcorrects by releasing glucagon to increase blood sugar levels. This emergency causes stress on the system and the adrenals are stimulated. The adrenals release adrenaline to quickly spike blood sugar levels. As this viscous cycle continues, cortisol is released as the blood sugar spikes and drops continue until the body systems can work together to restore an "ideal" baseline blood sugar level. Fuel for function: eating a balanced, whole food diet with the right macronutrient ratio specific to your needs and activity level will reduce spikes and drops in blood sugar levels.
Does eating fat make me fat?
No! For those in the back that didn’t hear that, eating fat will not make you fat. Fat plays so many important roles in the body, including: a long lasting form of energy, building blocks for cell membranes and hormones, helping fat soluble vitamin absorption, allowing for proper use of proteins, protection for your organs, slowing the absorption of food, increasing satiety and most importantly making food taste good! It’s important to note that consuming healthy fats will allow all of these processes to function properly. On the other hand, a healthy fatty acid deficiency can lead to a myriad of issues including: musculoskeletal issues, endocrine issues, cardiovascular issues, immune issues, allergies, skin problems and depression. Adding ground flaxseeds, hemp seeds, walnuts or pumpkin seeds to your morning oatmeal will help to keep you full until lunchtime.
Examples of fatty acids:
Fats to Enjoy
Fish oil, flaxseed oil, walnuts, pumpkin seeds, black current seed and evening primrose oil, coconut oil, eggs, butter, animal flesh, extra virgin olive oil, almonds, avocados
Fats to Avoid
Artificial trans fats, canola oil, soybean oil, cottonseed oil, vegetable oil
How do minerals keep my bones healthy?
In addition to vitamins, hormones and exercise, minerals are vital in maintaining healthy bones. Minerals must be consumed because our bodies can’t produce then. Calcium is the most abundant mineral in the body. Almost everyone consumes enough calcium but they are missing the cofactors (other nutrients and properly functioning body processes) that allow the body to effectively use and absorb it. These cofactors include hormonal function, hydration, other minerals, vitamins, fatty acids and digestion. Many of these terms should sound familiar, as many are other foundations. Get outside and enjoy the sunshine! Vitamin D increases calcium absorption and helps to maintain a stable blood calcium level.
Did you know many Americans live in a state of chronic dehydration?
Water is considered an essential nutrient because 92% must be consumed via fresh foods and beverages. We are not camels, therefore we cannot store water and sufficient amounts must be consumed daily. An adult male should consume 100 ounces while an adult female requires 74 ounces. (For a pregnant or breastfeeding mother, this number increases. It also increases depending on activity level.) This probably sounds like a lot of water, and it is! In order to make sure this water can be absorbed, it’s important to consume the right balance of electrolytes. Electrolytes are electrically charged ions of calcium, sodium, potassium, chloride, and bicarbonate. In order to ensure adequate electrolyte consumption, try adding trace mineral drops, squeeze some lemon or sprinkle unrefined sea salt into your water. Another option is supplementing with coconut water, which provides naturally occurring electrolytes.
Key takeaways:
It all begins with a properly prepared, whole food, nutrient dense diet
Every foundation relies on proper digestion; if you can’t digest your food you will not be able to absorb minerals which impacts your hydration and electrolyte status, you won’t be able to get the benefits from fatty acids and blood sugar regulation will also be negatively impacted.