Eating Healthy – Help at your Fingertips

Everybody deserves to take control of their health. The simplest way to achieving optimal health is to have a healthy diet and with so many options to consider, it’s hard to know where to start. I’ll share with you science based facts and some technology tips to help you achieve a healthy diet so you can perform and look your best at every stage of your life.

As a physician, I’m increasingly concerned with the consequences of our diet choices. It’s estimated that by 2020, 33 per cent of Canadians will be pre-diabetic or diabetic, and by 2030 and about 50 per cent of adults in the developed world will be obese[i]. If these trends ring true, our quality of life will decrease and we’ll put an enormous strain on our healthcare system as obesity also increases the risk of heart disease, stroke and cancer. So what do we do?

Using facts based by science, we’ve tried to simplify healthy eating for you.

 

DOs

  • lots of fruits and vegetables
  • whole grain foods
  • healthy fats including nuts, beans, avocados and olive oil
  • fish and poultry
  • herbal teas
  • water

LIMIT

  • red meats
  • free sugars, avoid artificial sweeteners
  • limit salt
  • 1 – 2 alcohol drinks/day, max 2-3/wk
  • juices
  • 1 – 2 caffeine drinks

DON’Ts

  • soda pop, diet drinks
  • candy, chips
  • processed foods & meats
  • donuts, muffins, cookies
  • sugary spreads
  • fried foods

 

Here are four ways that technology can nudge you make small changes to your eating patterns.

  1. Educate yourself using online tools like Healthy Eating Plate, an easy-to-follow food guide, developed by experts at the Harvard School of Public Health. These tools clearly spell out the importance of choosing whole grains, going big with fruits and vegetables, and powering up with protein.
  2. Keep track of your sugar intake with the One Sweet App. It’s a fact – drinking and eating sugary beverages and food leads to weight gain.  If you are a non-believer, watch the award winning documentary Sugar Coated to better understand the real impacts of sugar on your health.
  3. Consider using a food tracker, such as MyFitnessPal or Noom Coach, to keep tabs on exactly what you’re consuming. Did you know that eating large amounts of red meat and processed foods puts you at an increased risk of cancer? It’s hard to change the amount you’re consuming if you’re not aware of how much you’re eating now.
  4. Find nutritious recipes using apps like Healthy Recipes, where you can view calories, carbs, and 10 other key nutrients for over 500,000 recipes. Simply take your mobile phone into the kitchen with you to start eating food that’s not only tasty, but good for you.

It’s time for you to take charge of your nutritional health. With a little guidance and help from technology, I believe that healthy eating can be easier than you think.

 

[1] Reference: National estimates published in: Wang YC et al. Health and Economic Burden of the Projected Obesity Trends in the USA and the UK. The Lancet, 378, 2011

Dr. Elizabeth Stavros N.D. Recommends Nutrient Support

Organic Greens and Reds powder is a healthful supplement for those who wish to supplement their diet with this concentrated phytonutrient blend of grasses, vegetables and botanicals. Cruciferous vegetables such as broccoli and cauliflower, offer protective sulforophane compounds known for their ability to induce phase 2 detoxifying enzymes

Author: Elaine Chin

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