We all get those cravings for comfort foods-- foods high in fat, sugar, or salt. This week's blog is a brief review of how to enjoy our comfort foods as part of a healthy diet.
Fats.
Fat is essential to the human body. It is a macronutrient, along with protein and carbohydrate. Fat supplies us with 9 calories per gram. Its functions in the body include:
Temperature regulation
Protection of vital organs
Storage of fat-soluble vitamins
And, helps keep the skin, brain, and nervous system healthy and working well
Fat comes from both plant and animal sources. Saturated fat is from animal products like meat and dairy foods. This fat is solid at room temperature. Unsaturated fat is from plant sources like olive and canola oils and are liquid at room temperature. There are a few exceptions to this rule. For example, coconut oil is a saturated fat. Saturated fats are okay to have in the diet, but the majority of our fat should come from plant oils, as well as fish, nuts, and seeds.
When looking at a nutrition facts panel, don’t be so concerned with total fat, but rather with saturated fat and trans fat (try to avoid these). Aim to eat foods that have 5% or less of your percent daily value for saturated fat.
To decrease your saturated fat intake, choose learner cuts of meat, trim or skim the fat, remove skin from poultry, eat smaller portions, or eat meat less often. To increase your fat intake from plant-based fats, eat more nuts and seeds, more fish, and cook with plant oils instead of butter or lard.
Sugars.
Aka- carbohydrates. This topic could go in several directions, but I’m going to try to keep it simple. First, there are 4 calories in a gram of sugar. If the sugar is from fruit, great! Because these sugars come with the benefit of vitamins, minerals, and fiber. If the sugar is from added sugars (as indicated by some nutrition facts panels or by a quick scan through the ingredient list), then the calories from these sugars would be “empty calories,” making the food a calorie dense choice, rather than a nutrient dense choice. We’d like most of our diet to be nutrient dense choices. Choose fruits, vegetables, and whole grains more often to fill your diet with beneficial carbohydrates.
If you are like me, it’s hard to say no to something sweet at snack time or at the end of a meal. Don’t try to cut yourself off cold turkey. Try eliminating extra sweets a little at a time. That might mean eating a smaller portion (eat half of a candy bar, save the rest for tomorrow), or eat one less sweet a day. This includes pop. Still allow yourself a treat every day or every other day, but keep it in check. Look at the sugar grams and remind yourself there are 4 calories in each gram. What are you willing to do to work off those extra empty calories?
There have been several studies about the effects of sugars/simple carbs on our bodies. The main point I want to make is this: Taking in too many calories from sugar will definitely lead to one of two things. 1) either you will eat too many calories from sugary/simple carb foods and not enough calories from more nutrients dense choices, or 2) you will eat too many calories from sugary/simple carb foods and still get enough calories from nutrient dense choices. The first scenario leads to nutrient deficiencies—the body not getting what it needs to function optimally, even it’s as little as mental fogginess. The second scenario leads to weight gain (unless balanced with exercise).
Salt.
We should all limit our sodium intake to less than 2300 mg per day. However, the experts have recently discovered a gene that makes one more susceptible to heart disease. From this discovery, they’ve deduced that not everyone needs to be concerned with their salt intake. HOWEVER, no new sodium guidelines have been release based on this new information. Still be conservative with your salty snacks and the amount you add at the dinner table. Still focus on nutrient dense snacks, and try to season foods with herbs and spices. The American Heart Association recommends 1300 mg a day for individuals with heart disease or at a high risk of developing heart disease.