In the big business of health and nutrition you can find a pill, potion or supplement for anything that ails you along with promises of thinner thighs and bigger biceps. All the hype sounds great. It catches our attention and entices millions to spend money on that one quick fix that might work. Why are so many sucked into wasting time and money when most of us already have the basic knowledge to eat right and be healthy? Why are you ignoring your good old-fashioned common sense?

Think about it. Do you start your day by skipping breakfast or picking up a donut in the office? Drinking 3-4 cups of coffee, then a lunch consisting of a drive thru burger and fries washed down with a soda? For dinner an oversized portion of beef with a huge baked potato topped with butter and sour cream and oh don’t forget the bread and butter. Oh you say you had a salad? A few iceberg leaves swimming in blue cheese or ranch with croutons and bacon bits? End the day with a few beers, chips or ice cream. Does anyone really think this is good for your body day in and day out? Yet do you have the nerve to say “I don’t understand why I don’t have any energy or why have I gained so much weight over the years?” Seriously?

I know all the information we are bombarded with on the news, commercials and talk shows can be confusing. They dissect the latest study on every single nutrient or make the smallest issues seem like the end of life as we know it. This just adds to our confusion of what exactly should we be putting in our mouths.

What about just getting back to basics?
First, have you lost sight of the purpose of eating? No, it’s not to satisfy our every last craving and desire. We need to eat to nourish our bodies so that it can provide the energy we need to survive.

There are three major nutrients that we eat everyday. They are protein, carbohydrates and fat:

Water

Not often thought of as a nutrient but is essential to all bodily functions and processes. Without water you would die. It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, body fat percentage, activity level, and climate.

Fiber

An essential part of your diet. It is an indigestible component of many natural-state carbohydrate foods such as grains. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.

Basics of everyday eating

1. Divide your plate in half. One half should contain non-starchy vegetables such as broccoli, cauliflower, green beans and spinach. If the thought of getting a variety of vitamins/minerals and fiber from these foods doesn’t entice you to eat them, what about the fact that they only contain approximately 25 calories/half cup serving? If you want to loose weight this is a great fact to know. The other half should be divided for lean protein and a carbohydrate like brown rice, lentils, pinto or lima beans. Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars. Don’t worry about getting enough fat. That is rarely a problem. • Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products • Include lean meats, poultry, fish, beans, eggs, and nuts.

2. Drink water instead of sweetened beverages. You can save yourself 155 calories from a 12 oz soda.

3. Eat foods that are as unprocessed as possible. Why? When foods are processed they lose nutritional value. Eating foods close to their natural state will give you the most benefits. So stay away from the junk food. Foods higher in carbohydrates such as sodas and candies and those that also contain added sugars just add extra calories but not many nutrients to your diet.

4. Eat small frequent meals throughout the day. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

5. Don’t forget about exercising. When it comes to aging and muscle loss, "if you don't use it, you're going to lose it." So, use it!

Remember, you don’t have to give up your favorite foods just eat them less often, have smaller portions or try a lower calorie version. Think positive and focus on what you can have!

Following these basic tips can have a huge impact on you health and well-being. Still not sure what to eat? Make an appointment with a Registered Dietitian (RD) to help you get started towards healthier you!