EATWELL SMALL BITES / WEEK 5
connecting our bodies to our hunger cues
We've talked about how whole foods help keep us healthy, and how processed foods can be bad for our health. But what do we do with that information? Life can be complicated, busy, and expensive, so we can't always choose the foods we want.
Foods aren't simply good or bad. It's more about eating a mix of different foods and finding out which ones are best for your body and easy for you to get regularly. All foods can fit into our lives if we know how to balance them. We can start to see which foods keep us full for a long time and which ones make us hungry again quickly. We can also notice which foods make us feel tired after eating them, and which ones give us energy.
All Foods fit
What Does Eating Well Mean?
Eating well means learning what feels best for you and your body. We want to help you, not tell you exactly what to eat or make you feel bad for eating certain foods. Foods that keep you full, give you energy, and help your brain and stomach, might also be the foods that make you feel healthy when you eat them.
Foods with lots of fiber will keep you feeling full longer. Some fiber-rich foods are: berries, apples, bananas, figs, broccoli, cauliflower, cabbage, sweet potatoes, nuts, seeds, whole grains, beans, and avocados.
Foods with protein and iron can give you energy. Protein foods include: Greek yogurt, eggs, lean meats, fish, and leafy greens. Also, complex carbohydrates like oatmeal, brown rice, and quinoa can help keep your energy up.
Foods with lots of vitamins and minerals can keep your brain and stomach healthy. These foods include fresh or frozen fruits and vegetables, as well as whole grains, cereals, lean meats, and low-fat dairy products.
Try This
As you eat this week, pay attention to how your body feels after a meal and after eating different foods.
Now that you know more about processed foods and whole foods, how do processed foods make you feel? How do they taste? What about whole foods?
As you go through the week, notice how different foods make you feel. Remember that it's important to accept your body and that you're not necessarily trying to change it. Instead, think about what makes you feel good in your body and keep track of any changes you notice.
If you’d like more information on how different food groups help your body, check out the Healthy Plate: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
Your Gut and Your Health
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Your gut, also known as your gastrointestinal tract, is very important for your health. It moves food from your mouth to your stomach, changes the food into nutrients and energy that your body can use, and gets rid of waste.
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Your gut, which includes all the bacteria and other tiny organisms in your stomach and intestines, may be the key to solving many health problems. Studies have shown that things around you, the foods you eat, and your habits can affect your gut health.
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Your gut breaks down all the food you eat into small pieces that can go into your blood. Then, your blood carries these nutrients to all parts of your body. This can only happen if you have a healthy digestive system.
A healthy gut has good bacteria and immune cells that fight off infections from things like bacteria, viruses, and fungi. A healthy gut also talks to your brain using nerves and hormones, which helps you stay healthy overall.
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When your gut is not working right, you will probably notice it. You might feel bloated, gassy, have diarrhea, stomach pain, or feel sick to your stomach. These problems usually go away on their own, but if they keep happening, you might need to see a doctor.
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Eating less dairy, red meat, processed meats, and sugary foods can also make your gut healthier. It’s also important to eat enough fiber, which is 20 to 40 grams per day. Fruits, vegetables, whole grains, nuts, and seeds are good sources of fiber that you can add to your diet.
Conclusion
To maintain good gut health, eat a balanced diet, drink enough water, exercise regularly, and get enough sleep. These are all the things you need to do to stay healthy in general, and they will also help your gut stay healthy. Things that are bad for other parts of your body, like smoking and drinking too much alcohol, can also harm the bacteria in your gut.