Fuel your body with healthy food
Hey savvy news reader! Thanks for choosing local.
You are now reading
1 of 3 free articles.
LAKE COUNTY – What we eat has serious implications for how we feel and how our bodies work.
Community health dietician Kati Burton works for the Confederated Salish and Kootenai Tribes where she helps clients find the diets that fulfill their nutritional needs. She has some tips for where to start building healthy eating habits.
Find your ideal diet
There is no one set of foods that will make every human healthy. “Not all bodies are the same, so no diet is going to suit everybody’s needs,” Burton said. Burton urges her clients not to subscribe to popular diets that claim to help people lose weight or develop lean muscle mass. Instead, people should pay attention to which foods make them feel full and healthy. This requires people to take time to consider how they’re feeling after eating certain foods. A diet incompatible with an individual’s needs might make them feel weak or increase blood pressure.
“Whatever diet works the best for you is going to keep you healthy,” she said.
Pay attention to portion size
Many people eat while watching television, reading or working. Burton said distracted eating could lead people to eat more than they need. “If we’re not taking stock as to how many times we’re putting the fork to our mouth, it can really add up,” she said.
Burton said eating should be pleasurable. Eating slowly and mindfully can help people become more aware of their diet. Chewing slowly means digestive enzymes can help metabolize food.
Burton recommends that people use smaller plates to help them ensure that they are eating because they’re hungry, rather than because they want to finish what is on their plate. Leftover food can always be packaged and saved for later.
Drinking water can also help people make sure they don’t eat more than they need. According to Burton, people often confuse the sensation of hunger with thirst. She suggests starting the day with a glass of water to reduce the likelihood of dehydration. Drinking a glass of water at the beginning of a meal can help people avoid overeating.
Set aside time to prepare food each week
While it can seem like a run to a fast-food restaurant will be a quick fix, the time and money spent getting fast food can add up. Burton recommends that people set aside an hour at the beginning of the week to do some simple meal preparations. She suggests using that hour to cook something on the stovetop, like soup, while chopping cheese cubes and fresh vegetables. Vegetables can be roasted in the oven at the same time. Those raw materials can be stored in the refrigerator and doled out for meals throughout the week.
Model healthy eating for children
Growing children need to eat nutritionally dense diets to support their growth and activity. Without proper fuel, they’ll be unable to perform their best academically and in sports. The best way to instill healthy eating habits in children is to show them that their parents enjoy eating nutritious foods, Burton said.
If older children refuse to eat vegetables, it’s important not to make mealtime a source of stress. Instead of forcing them to eat foods they don’t like, provide many options for children to taste nutritious foods. “Exposure is the most important thing,” Burton said. Creating a pantry and refrigerator stocked with colorful, whole foods gives children the chance to choose their own favorite healthy foods.
Build habits around whole foods
While Burton doesn’t want to demonize any particular food, she said some highly processed food, Twinkies, for example, have almost no nutritional value. In order to avoid relying on those high-calorie, high-sugar, high-salt foods, it’s important to fill a diet with healthy, whole foods. “That way those [less healthy] foods are not part of your routine because you’re already being satisfied by whole foods,” she said.
For specific concerns, see a professional
Because nutrition is such an individual-specific aspect of health, a registered dietician can help those who are looking to improve their diets. To set up an appointment with Burton, call 406- 317-3751. Those interested can also call any of the local healthcare centers and ask to see a registered dietician.
