amazing things food can do for your body. There is so much we could talk about, it’s hard to pick just one topic! After careful consideration, I finally landed on a question dietitians get a lot: What and when should I be eating?
Well, first things first, there is no one thing everyone should be eating.
Sadly, there is no magic meal that will stop colds and there isn’t a
super-drink that will make you smarter. The key is to eat the widest variety of
foods possible so you can make sure you are getting all of the important vitamins
and minerals every day. If you do that, you’re on the right track to staying
healthy. Aim
for the rainbow is what we like to say! Adding more color
to your plate means you’re getting more nutrients. A great way to change things
up (and maybe explore other cultures) is to find new recipes.
The most important thing to know when learning “what
to eat” is that every food group is VERY important. Protein helps our muscles
and nerves work, carbs are the main source of fuel for our body and our brain,
and fats help move hormones in the body. Cutting out certain food groups (for
example, when dieting) will stop your body from running properly. There are no
“good” versus “bad” foods. When eating properly, all foods can fit!
When making a meal, the United States Department of Agriculture (USDA) recommends making half of your plate a mix of fruits and vegetables (trying new things with fruits and veggies can be fun!), a fourth of your plate protein, and the last fourth grains. Protein can come from meat or fish, beans, nuts or meat alternatives like tofu or tempeh. Grains are often called carbohydrates or “carbs.” At least half of your grains each day should be whole which means they contain more fiber, vitamins, and minerals. Also, the USDA says adults should have 3 servings of dairy per day. However, there are other ways to get calcium if there is an allergy or intolerance to dairy.
As far as the when
to eat the answer is simple: whenever your body is telling you it’s hungry.
In order for your body to always have enough energy, it’s best to eat roughly
5-6 smaller meals per day instead of 2-3 larger meals. This means never going
more than 3-4
hours between eating. There are two main reasons for this.
First, eating more often will mean your body always has enough fuel to perform
at its best. Second, your body isn’t able to handle too much food at one time.
Eating an over-sized meal to make up for not eating all day is not helpful
because the extra calories your body can’t use will either go to waste or go
into unwanted storage.
All in all, National Nutrition Month 2022 ® encourages you to balance your plate, try new foods, and to find a Registered Dietitian if you ever have questions about nutrition. Eating doesn’t have to be hard, just listen to the needs of your body and you’ll be on your way to a happier, healthier YOU J
Emily Hutchins, RD, CDN, CLC
WIC Public Health Nutritionist
Division of Health Planning and Promotion
