Food. We all love it and depend on it each and every single day to keep us alive, yet many of us still have so many questions regarding it. It is a complex topic tainted by the advertising of brands trying to sell us their products: so how do we know what is really healthy and what we should be avoiding? Through this blog post I hope to clarify and demystify some of the common misconceptions of major food groups or ingredients and perhaps allow you, the reader, to make easier and more educated choices on what to eat.

Our diet is by far the greatest and most integral part of our life’s decisions, which has a direct link to not only how we look, but how we feel. Far too many people view the topic of nutrition as unapproachable due to the scientific and educational barriers they believe are required for comprehension. However, with just some basic introductions, people can make drastic and lasting changes that can be literally life changing.

Let’s start with the basics. Food contains macronutrients and micronutrients. Macronutrients, carbohydrates, fats and proteins serve as calories that provide us energy both immediately and through storage for later, and in the case of protein, can be used for many other functions. Micronutrients, also known as vitamins, minerals and electrolytes, are important for a host of things, but are mainly responsible for every little reaction that goes on in our body to keep us running optimally. So, when looking at our foods, we have to consider its contents in terms of both the macro and micronutrients it contains, as well as its source to decide on its quality. While this may seem overwhelming initially, it is important to follow a few simple guidelines in order to streamline the process of balancing your diet.

First and foremost, I think variety is the number one thing people miss. Ensuring you are eating a wide array of colors, textures and flavors can be a great way to start eating healthier. A colorful plate, with different fruits and vegetables, can ensure plenty of essential micronutrients are being consumed. Next, focus each meal around your protein. Start by choosing either chicken, beef, fish or even plant based protein options initially, and then decide what other foods to eat with it. Many people overestimate the amount of protein they eat and thus, are deficient. Additionally, with how much protein fills you up, it is easier to eat less when it is the focus of your meal. Then, make a conscious effort to drink more water with your meals. People often do not account for how many calories many juices or sodas contain and may simply be not drinking enough water throughout the day to stay hydrated.

Last, understand that when and how we eat is nearly as important as what we eat. Our brain is a powerful influence on our GI tract and influences our absorption greatly. Things like stress or rushing to eat a meal on the go can make it difficult for us to efficiently take in these nutrients. Eating spaced meals throughout the day without snacking in between, and not eating two hours before bed are essential to our gut health. Eating healthy is a big part of the battle, but providing our bodies the ability to absorb what we eat is the missing half for many of us.

In my experience, there are also foods or ingredients that may be villainized or misrepresented and leave people wondering whether or not they are actually bad. I have found gluten to be one of the most talked about and questioned ingredients, and wanted to explain further about gluten’s effect on our health. Gluten comes from wheat, barely and rye, and while found in many foods commonly eaten, has many substitutes. Gluten contains a protein that negatively affects the chemical messengers in our gut. It allows the opening of our gut lining — which interacts with our immune system — causing local symptoms like bloating and discomfort, as well as whole-body inflammation. This is different the Celiac disease, which is an actual gluten allergy and can be very serious. Substituting gluten foods for alternatives like chick-pea based products such as Banza can make a huge impact on your whole body health. They make delicious mac and cheese and even pizza.

Let’s take back control of our health, one food at a time.

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