It’s National Nutrition Month! Nutrition is something that many people love to talk about and give advice on. Yet, we often don’t want to receive unsolicited advice or change our eating habits because it’s hard! As you think back over your last conversations at lunch, with friends or even with your family, topics of what to eat, not eat and how much may pop into your mind, these may even go as far back in your memory as you remember. While some cliches on nutrition have value, others are just circulating without holding their weight in salt. Thankfully, scientific research has come a long way to empower us all to be healthier eaters, and we can start today! Let’s get down to the HEART of nutrition!

Chances are if you have ever salted your food in public, someone might had said, “too much salt is bad for your heart.” And while this might have been unwarranted at the time, it doesn’t make it wrong. Salt is a nutrient that can really impact one’s health, especially heart health. Eating too much salt really can lead to high blood pressure, which is a major risk factor for heart disease and stroke. The American Heart Association recommends limiting sodium intake to less than 2,300 mg per day, ideally aiming for 1,500 mg for most adults. 2300 mg is about a teaspoon of salt, which would be the same amount as having two slices of pizza and 2/3s of a serving of canned soup (about 2300mg).

Are you a coffee fan? Tea drinker? Or the worst thing some people may think you can be, an energy drink consumer? If you are, surely someone has felt the need at one time or another to say, “caffeine is bad for you!” While in excessive amounts, caffeine can have negative effects leading to anxiety and sleep disturbances, moderate intake is suggested at about 400 mg per day. Some studies even show caffeine can offer health benefits such as improved cognitive function and reduced risk of certain diseases. How much is too much? A regular cup of coffee is said to have about 95 mgs of caffeine. If you are a two cups of coffee in the morning type of person, that means you are halfway to the suggested limit. If you add a diet soda (45 mg) and 2 ounces of dark chocolate (48) as a snack later in the day, you’re at almost 300 mgs, if you do another afternoon cup of Joe, it’s time to call it quits! Be cautious with energy drinks. Sleepopolis.com ranked energy drinks and the top 5 had more than the daily max in one serving:  DynaPep: 714.3 mg, Tube Shot Energy Shot 666.7 mg, NRG MicroShot 650.0 mg, Liquid Caffeine 500.0 mg, Energy Catalyst 434.8 mg.

When it comes to fiber, unless you have a truly nutritionally minded friend or open dialogue with your doctor, you may be missing out on the whole “you need fiber in your diet” conversation. Fiber is essential for healthy digestion and just a smoother…exodus of waste if you will. Fiber also helps regulate blood sugar levels and lowers cholesterol, all while helping you feel fuller longer. Easiest ways to find fiber? Think nuts, seeds, vegetables and fruits with skins and seeds you eat. Fiber is a healthy friend.

Low-carb diets have gained popularity. However, carbohydrates are an essential energy source for our bodies. Whole grains, fruits, and vegetables and many foods in between provide essential nutrients that support overall health as well as carbohydrates. Eliminating carbs entirely can lead to nutrient deficiencies and excess consumption of even lesser nutrient dense foods. Look for whole grains that pack a fibrous punch as well as veggies and fruits that will bulk up a meal or snack and offer you a variety of added benefits.

If we take all the unsolicited advice and/or food noise in our heads and stick to the HEART of the matter:

  • H– Hydrate: Drink plenty of water throughout the day. (Yes, water)
  • E – Eat! This isn’t about restriction. Eat whole/naturally occurring foods: whole grains, fruits, vegetables, lean proteins, nuts, legumes, and healthy fats.
  • A – Avoid Excess. Anything that’s too much, is too much. Sodium, caffeine, sugar, you know the drill! Limit processed foods and you know you’ll be limiting foods high in salt, sugar and unhealthy fats.
  • R – Regulate. Regulating your sleep, moods, and schedule will allow you to regulate your diet as well. If caffeine intake, snacking, or craving extra salty foods is out of control, get to the source! If you are moving your bodies often, sleeping well, managing stress, connecting with others, giving back to your community and taking time outdoors, you are proven to regulate much easier.
  • T – Take Time. Take time to chew, drink, and think. Being more mindful of how, what, when, and how you eat and drink will transform your mindfulness around food and likely your digestion.

When we think about the amazing power of each bite and sip we take has, we can understand why nutrition is so important and why it’s such a hot topic. We want to feel great, and we want those around us to be as healthy as possible.  This National Nutrition Month encourages everyone to embrace balanced eating habits that promote long-term health, and it can start today! Let’s celebrate well by starting now as we fuel from the H.E.A.R.T.!