Food Is More Than Calories
Use Wholesome Food to Meet Your RMR
Food is one of the great mysteries as well as one of the great pleasures of life. Food contains much more than vitamins and minerals and energy (calories). It contains many, many compounds that play an important role in protecting your health and well-being. Only a tiny fraction of those compounds have been identified and every year many more important compounds in food are found. Few have been studied adequately. We are just at the beginning of understanding how special compounds in fish and vegetables protect against cancer, how dietary fiber protects against cancer and heart disease, and how many other valuable compounds found only in food protect your health. Think of wholesome food as your health insurance policy.
No vitamin-mineral pill is a substitute for good wholesome food. EAT HEALTHY FOOD TO MEET YOUR RMR
Many of the special compounds found in food are important to keep your metabolism running optimally. To protect your health and maintain your metabolism, you should plan to meet your RMR requirements with wholesome foods. A wholesome food is a good source of protein, vitamins, minerals and many other things your body needs. Sodas, candy, desserts, chips, should not be used to meet your RMR.
Here are the foods we recommend you eat to meet your RMR requirements:
- Plenty of veggies. Choose plenty of dark, leafy greens and other highly colored vegetables each day. Learn how to eat vegetables raw or properly cooked so they are not over-cooked. Frozen veggies can be as nutritious as fresh. Canned vegetables are OK too. Aim to cover at least half your plate at lunch and dinner with veggies.
- Aim for whole grain breads, pasta, cereals and other products BUT IN GENERAL LIMIT THE GRAINS – TRY TO USE ROOT VEGETABLES. Aim for at least 6 servings a day but remember that for these foods, a serving is only 1 ounce.
- Choose 2 or 3 servings of fruit each day – Don’t get carried away with your portion sizes. One medium-sized apple is one serving. For weight management, avoid juice and choose fruit instead because fruit is more filling than juice. One half cup of berries or cut up fruit (pineapple chunks, melon pieces) counts as one serving. One half banana counts as one serving.
- If you tolerate dairy, aim for 2 or 3 servings of low fat or nonfat dairy products a day. A milk or yogurt serving is one cup. A regular cheese serving is ½ ounce (for regular cheese) and 1 ounce for low fat cheese.
For protein, choose only fish, poultry, eggs, LEAN meats, beans, and legumes. You MUST have at least 1 serving at every meal. One egg is one serving. One half cup of beans or legumes is one serving. 2-3 ounces of meat, fish or poultry is one serving. Avoid fried foods and use herbs, garlic, onions, salt, pepper and other spices to add flavor.
- Introduction: Why You Need To Know Your RMR
- Part 1: What Is “Metabolism?”
- Part 2: What Happens If You Cut Your Food Intake BELOW Your RMR?
- Part 3: Food Is More Than Calories