September is Malnutrition Awareness Month, so this month we’re focusing on the importance of good nutrition and making sure our bodies get the fuel and nutrients they need to function at their best.
It’s easy to get distracted by all of the diets and nutrition claims out there, but don’t lose sight of what’s important—your health! A wise person once said, “Think strong, not skinny.” It’s not about eating as little as possible; it’s about fueling your body so that you can function well. Some nutritional priorities to aim for:
- Protein—this nutrient is so important for maintaining muscle mass, satiety, healthy weight, and improvement in cardiometabolic risk factors such as triglycerides, blood pressure, and waist circumference. Adequate protein is critical for overall health and wellness, especially as we age. For healthy adults, ideally aim for 20-30 g. protein per meal.
- Note: Protein foods or protein powders won’t increase muscle mass or strength alone; they must be in conjunction with resistance exercise.
- Fiber—supports weight stability, stabilizes blood sugars, helps with satiety, lowers cholesterol, improves gut health, and improves long-term metabolic health. Fiber is found in fruits, vegetables, whole grains, beans/legumes, and nuts and seeds. Daily goal for men ages 19-50 is 38 g./day; women ages 19-50 is 25-30 g. Daily goal for everyone ages 50+ is 25-30 g. fiber/day. Introduce fiber slowly in small amounts, and drink plenty of fluids.
- Note: If you have gut issues where fiber makes it worse, talk to your doctor about a low roughage diet, rather than low fiber. Things like fruit smoothies, banana, avocado, and nut butter all contain fiber and yet won’t cause a blockage or irritate an inflamed GI tract.
Some days you may feel really good about how you’re eating, and other days you may want to give up. Take heart—it doesn’t have to be perfect! Aim for progress, not perfection. Feed your body as best you can with the time and resources you have available.
It’s ok to use shortcuts—get fresh veggies that are already washed, cut up and ready to eat. Or pre-made kabobs with meat and veggies that are ready to cook. Or a meal delivery service where the food is shipped to you. Make the healthy choice the easy choice and remember that small, consistent improvements have tremendous health benefits over time.
This Malnutrition Awareness Month, remember that good nutrition isn’t about perfection. It’s about giving your body the nourishment it needs to stay strong and healthy.