The beginning of a New Year is a great time to make positive changes in our lives, and for many of us, this involves a healthier diet and exercise regime. Based on recommendations from the USDA, a high-carbohydrate (mostly from grains) and low-fat, low-protein diet is the way to go. This generally means lots of salads and small portions of lean protein such as chicken breast. However, many people cannot sustain this diet for the long-term, get frustrated, and typically gain back any lost weight, plus more.
Let’s try a different approach – one that goes back to the time before refrigeration and prepackaged food – and eat a seasonal, regional diet made from simple ingredients. Since Michigan does not have a growing season during winter months, produce available during the winter includes storage vegetables and fruits such as winter squash, sweet potatoes, rutabaga, beets, carrots, onions, apples, parsnips, dried fruits (raisins, cherries, prunes), kohlrabi, cabbage, and homemade sauerkraut and pickles. These foods are warming for the cold winter months and strengthen the immune system. Sugar and refined carbohydrates from grains weaken the immune system, cause inflammation, and when eaten in excess, are stored as fat – especially in the body’s midsection.
Do you want to lose weight? The most important way to start is by greatly reducing consumption of sugar and refined carbohydrates. Processed foods and drinks contain the highest amounts of refined carbohydrates. Have you ever checked out how much sugar is in your favorite morning beverage?
In Michigan, anyone who has ever tried to grow lettuce and spinach in a hoop house between December 15 and January 31 knows that it’s nearly impossible to do without using grow lights. Why? Because there is not enough sunlight for proper growth due to the shortened days, which brings to light our need for vitamin D during the winter months. Our bodies need sunlight to produce vitamin D. Since there is not enough sunlight in Michigan during the winter months to grow lettuce, there is not enough light for our bodies to produce vitamin D. Therefore, it must come from the food we consume.
Vitamin D is a fat-soluble vitamin found in high levels in egg yolks, cod liver oil, organ meats, whole-fat unadulterated milk, fish eggs (caviar), and fatty, wild-caught fish such as salmon, herring, sardines, and mackerel. Vitamin D is essential for bone health, the immune system, and balanced mood – people who are low in vitamin D are at a high risk for osteopenia, autoimmune disease, chronic viral infections, skin conditions, cancer, depression, and cognitive decline. There is a strong correlation between low vitamin D levels and increased mortality during the winter months. Vitamin D does not work alone in the body; it works synergistically with vitamin A (also a fat-soluble vitamin). Vitamin A not only strengthens the immune system, but is also needed for healthy skin, balanced mood, and eye health. The good news is that foods high in vitamin D are also high in vitamin A. Notice that these were all from animal sources. Beta-carotene (the pro-vitamin A) is high in plant-based foods such as carrots and sweet potatoes. While these foods are healthy, they do not supply enough bio-available vitamin A for a healthy immune system. Both beta-carotene and vitamin A are needed in the diet. Seasonal foods high in vitamin D and A are available during the winter months in Michigan.
To create a balanced seasonal and regional diet, use this plate diagram as a guide to determine the ratio of macronutrients – protein, fat, and carbohydrates, which should be mostly from vegetables. Half the plate should be vegetables prepared with 1-2 tablespoons of healthy fat. Fat is needed to absorb the nutrients from the vegetables, and also helps to balance blood sugar. Good regional fat options include meat drippings, bacon fat and butter. Non-regional good fat options include coconut, avocado, extra virgin olive and palm oils. Use a variety of fats to ensure a balance of fatty acids. Limit oils from seeds and grains (i.e., corn, soy, canola, cottonseed oil, sunflower, and safflower) – as these are high in Omega-6 fatty acids and cause inflammation in the body.
Nutrition experts recognize that many people do not eat enough protein, which is needed for tissue repair, sustainable energy, balanced blood sugar levels, healthy mood, and supports a healthy immune system. What is enough protein? Referring to the balanced plate diagram, a quarter of the plate is about 30 grams of protein, which is about three to four large eggs or six ounces of cooked meat or fish. Bone broth and collagen powders are also good sources of protein and can be added to a smoothie. An equivalent amount of protein from beans is about two cups of cooked beans or one cup of nuts. Animal protein is a complete protein source, meaning that it contains all of the essential amino acids, plus it is a good source of other nutrients such as vitamins A, D and B12. At least two 30-gram servings of animal protein are recommended daily for adults, more if you are physically active or have a chronic condition. The remaining quarter of the plate is for starches such as white potatoes, organic whole grains, fruit or additional vegetables – this helps to make a meal satisfying.
Balance is the key! Enjoy three to five balanced meals daily with the most important one being breakfast. Not only is this a sustainable way to eat, but will help to optimize your health, weight, mood, immune system and energy levels.
Let’s try a different approach – one that goes back to the time before refrigeration and prepackaged food – and eat a seasonal, regional diet made from simple ingredients.
