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Eating for Optimum Health

Catherine enjoys preparing and presenting food. Fresh ingredients prepared from scratch are wholesome, delicious, and fun to make.

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What is a healthy diet? There are many programs for weight maintenance and an equal number of health benefit claims. Gluten free, no carbs, high protein, Mediterranean, fasting and juice diets, prescription diets? It's overwhelming!

What about realistic adherence, eating enjoyment, and proper nutrition as we age? Let's take a look.

The Standard Food Pyramid

Most of were raised on the standard USDA food pyramid. We try to get our fats, carbohydrates, and proteins from a wide range of sources. Humans are designed to be omnivores, although we benefit from vegan diets as long as good plant-based protein sources are included. Some of us are good at eating whole foods while others grab readily available processed snacks and meals.

Standard Recommendations

Experts recommend that women eat 1600 to 2000 calories per day and men consume 2000 to 3200 on average. Of course size varies as do our metabolisms and activity levels. Even so, calories quickly add up and must be chosen carefully because even the "empty" ones are included and our concern is optimum nutrition.

The Breakdown

Fats

We are encouraged to keep fat calories between 20% and 35% of our total caloric intake per day, and these are best derived from the "good" fats.

  • We need essential fats for our bodies to process the fat-soluble vitamins A, D, E, and K.
  • Fats provide the fuel that keeps us energized.
  • Among the healthiest types are omega 3 polyunsaturated fats and omega 6 fatty acids, which help increase good cholesterol and aid heart function.
  • Mono-saturated fats improve insulin function and blood sugar levels. Good sources are nuts, seeds, avocado, and olives. These oils are liquid at room temperature.

Protein

Proteins should comprise between 10% and 35% of our daily calories.

  • Proteins are the building blocks of our cells.
  • They provide the 9 essential amino acids that our bodies can't make.
  • Soybeans and animal sources are the only foods that provide all 9 essentials.
  • Vegans can get ample nutrition from beans, lentils, yeast, and soy.

Carbohydrates

Complex, rather than simple carbs, break down more slowly and go further in regulating even amounts of blood sugar over a longer period of time. Candy bars and other simple sugars lead to a short-lived energy surge followed by a crash and burn. Insulin is a hormone produced by the pancreas, which regulates fat metabolism. Calories derived from carbs should be between 45% and 65% of one's daily total.

  • Carbohydrates are a good source of dietary fiber.
  • Carbs are used primarily for energy.
  • Carbs regulate insulin and blood sugar levels and aid the brain and nervous system.
  • Carbs are broken down by the amylase enzyme and stored as glucose by the liver and muscles.
  • Excess amounts of carbs are stored in fat cells.

The Importance of Homeostasis

Homeostasis is the state of balance when our metabolic systems are functioning efficiently. Our body works naturally to maintain this state and will make adjustments to achieve it. The process works so well that we don't think about it.

The body will strive for a "set weight" determined by a person's individual metabolic rate. Factors that influence this are:

  • brain metabolism
  • body fat
  • blood glucose

When one is overweight, the body will produce the hormone leptin which signals the brain to turn off appetite. If it is underweight, it calls on the hormone ghrelin to stimulate food cravings.

Homeostasis plays a part in regulating body temperature too. This is called thermoregulation and is controlled by the hypothalamus. Factors like exercise, fever, and organ function can raise or lower internal temperature. The body will correct it to its near optimum state by these methods:

  • Vasodilation or vasoconstriction
  • Sweating
  • Shivering
  • Hormonal increase of metabolism by the thyroid gland

Homeostasis in the pH of our cells and blood is mainly regulated by the liver and the kidneys, but the lungs and intestines also play a part in eliminating metabolic waste.

Understanding Metabolism

All cells, except those of the skin, are surrounded by an intracellular fluid which the body maintains at a neutral pH. It is buffered by phosphate to maintain homeostasis. Extracellular fluid comprises one third of our whole fluid volume and surrounds the outer environment of cells. A large component is plasma and its purpose is to transport electrolytes. Acids in it are buffered by bicarbonate.

As we process the nutrients in food, glucose and proteins are oxidized into the energy (ATP) that supports our cells and all metabolic functions. Lactic acid is also produced by exercise. The by-product of all these functions is metabolic waste that is broken down by our liver, enters the bloodstream, is filtered by the kidneys, then excreted.

These waste products are primarily eliminated as urine, sweat, and carbon dioxide through exhalation.

balancing-ph-in-your-diet-for-optimum-health

Evaluating Diet Plans

Many of us diet for weight loss, however, we benefit more by eating for health.

If we consider the design of our metabolisms, we'd see that our bodies function optimally when we eat from all three groups: proteins, fats, and carbohydrates in their least processed forms.

The popular Atkins diet and similar keto regimens that push proteins and limit carbs put an excess load on the kidneys and rely on fats for energy. There is a risk of ketoacidosis where the buffering of acidic proteins cause the kidneys to excrete more calcium. This can lead to kidney stones and bone loss.

Balancing fruits, vegetables, and fiber will help prevent bone loss and lower acidity. Fiber is a key to healthy gut bacteria, increased immune function and reduced inflammation.

To counteract this potentially harmful renal load, here are some keto friendly additions for fibers and carbs.

  • Flax meal and chia seeds
  • Leafy greens
  • Cruciferous vegetables like broccoli
  • Coconut
  • Avocado
  • Nuts

These provide mineral rich options with magnesium, calcium, and healthy fatty acids. Calcium and magnesium help the kidneys convert vitamin D into its active form that the body can efficiently use.

Healthy carbohydrates produce glucose which the body needs for optimum energy. Decreasing levels will prompt the pancreas into releasing more glucagon and the liver to release more stored glycogen into the bloodstream which can raise blood sugar levels.

Programs that promote their own foods like Weight Watchers and NutriSystems are highly successful for weight loss but are limiting and unsustainable over time because they are built around their own meals, are expensive, and often lead to yo-yo dieting. Weight Watchers is currently trying to rebrand as a healthy lifestyle option rather than a diet plan. SlimFast substitutes shakes and energy bars for whole foods, adding sugars along the way.

The Esselstyne Diet, designed for cardiac health, is a plant-based, whole food diet, but it does not allow fats in any form. No nuts, no oils, no olives or avocados. Fats are essential for healthy cells, nerves, and muscles. They are also necessary for the absorption of vitamins A, D E , and K.

Gluten free diets are in the fad spotlight but designed for those who have Celiac disease. It believed that cutting out gluten will help prevent bloating and inflammation while increasing energy. It is important to still consume good sources of fiber and healthy carbs for proper metabolic function. Wheat, barley, and rye contain B vitamins and iron, so finding alternative sources is recommended. Probiotics are an option before a total elimination of gluten.

Juice cleanses are believed to clear toxins, increase energy, and boost the immune through vitamin absorption. They have a serious downside in that they are high in sugar without the benefit of fiber which can cause glucose levels to spike. The body also needs sources of fat and protein which will be lacking on a longer cleanse. This can cause muscle weakness, brain fog, and dizziness. Freshly juiced vegetables and fruits are delicious as are smoothies. It's better to enjoy them with a balanced diet.

Effective diet plans need to look at habits, not eliminate favorite foods. They should also encourage mindful food preparation and eating. The Noom program is on point with all of these, addressing the psychology of eating, promoting better choices and lifestyle habits, and tracking calories, exercise, water intake, and health. Their color system suggests eating from all groups. It makes one think of the differences between calorie dense foods and those with more water like raisins vs grapes when choosing to fill a daily calorie budget.

In assessing most balanced eating plans, the two that stand out as the healthiest are the South Beach Diet and the Mediterranean one it is based on. These promote lean meats and seafood, eggs, cheese, omega 3 and omega 6 fatty acids like nuts, avocado, and olive oil along with ample fresh fruits and vegetables, and whole grains. Even if meats, dairy and eggs were eliminated for vegans, it still has a solid foundation for eating as nature intends for us.

Optimum Health Plan

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Eat For Health

Choose carbohydrates from complex sources with good nutrients rather than sweets with empty calories. High fructose corn syrup is ever-present in sodas and processed foods. Too much consumption of this type results in excess glycogen storage in the liver which can cause a fatty liver regardless of body weight.

Eating smaller meals throughout the day instead of few large ones stokes energy and keeps glucose levels even.

The key is to balance favorite proteins with ample vegetables, fruits, seeds, and nuts. Totally eliminating favorite foods only serves to make a diet fail. Instead, go to a farmer's market and load up on fresh leafy greens and vegetables, vine-ripened fruits, whole grains, honey, agave syrup, and olive oil.

Go ahead and get that fresh blueberry cobbler with a coffee or enjoy a glass of wine. When you make a habit of healthful eating, it's okay to indulge occasionally without the guilt. Live well.

Resources

Sobel, A. (2019, August 6). A 2,000-calorie diet: FOOD lists and meal plan. Healthline. https://www.healthline.com/nutrition/2000-calorie-diet.

https://www.livestrong.com/article/361373-percentage-of-carbohydrates-fats-and-protein-in-a-2000-calorie-meal-plan/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/ alkalizing foods and bone health

https://www.nagwa.com/en/explainers/986149078397/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422051/

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Catherine Tally

Comments

Kari Poulsen from Ohio on September 23, 2017:

I used to eat a raw diet, but it became too expensive, lol. Who would think vegetables and fruit cost so much. I like how you explain this. :)

Catherine Tally (author) from Los Angeles on April 30, 2013:

Hello ElleBee,

I'm so glad that my hub provided new info for you! I recommend Ume plum paste- just a small bit in hot water as a tea- as a very effective alkalizer. It is especially good for digestive disorders. Thank you for stopping by to read. I appreciate your thoughtful comments. :)

ElleBee on April 30, 2013:

Very interesting. I've heard a bout pH based dites before but not in a lot of depth. This is definitely something I am interested in learning more about and possibly incorporating into my diet.

Catherine Tally (author) from Los Angeles on January 10, 2013:

Hi Felipe,

Thank you for the helpful link to the USDA site. There is much good information there. I feel that it is fine to have caffeine in tea , coffee, and chocolate-esp. dark in moderation, but avoid sodas. ( I drink 2 cups of coffee w/ soy milk in the morning and sometimes an iced cup in the afternoon. )

I appreciate your thoughtful comments and your following me.

My best,

Cat:)

Felipe717 from Philadelphia, PA on January 10, 2013:

Great Hub! Limiting caffeine would be difficult at this point but it will be something I will work toward. The USDA modified the food pyramid and changed it into a food plate. One criticism of the pyramid was too many servings of grains so they updated it and here is a link to it, http://www.choosemyplate.gov/food-groups/

Catherine Tally (author) from Los Angeles on October 16, 2012:

Hi Doc,

Thank you for the kind comments! It is nice to be able to keep tabs on healthy pH in such a convenient way. My best to you.

Glen Nunes from Cape Cod, Massachusetts on October 15, 2012:

Thanks for this information. I've heard about the importance of pH in the body, and trying to neutralize acidity, but I thought it was more complicated than this. I didn't know that you could just get strips at the pharmacy to measure your pH, for example. I will definitely be doing that. Nice hub, voted up and useful.

Vespa Woolf from Peru, South America on September 26, 2012:

I'm so agree with everything in moderation, but taking control of our lives. I know I need more calcium and magnesium in my diet and have taken your advice to heart. We rarely ate beef before, but my husband has been on a low carb diet so we've been eating more of it this week. I'm going to look for other non-meat protein sources, as you mentioned in this hub. Please let us know about your report! I'm sure it will be better. Positive thinking is very important, as you know. : ) I also try to exercise regularly. Besides, it help so much with stress. It's nice to meet you on HP!

Catherine Tally (author) from Los Angeles on September 26, 2012:

Oh, I agree with you! I'm not about to give up the evening glass of wine, refreshing beer w/ my Mexican food, or that delicious grilled steak on occasion. I believe in favorite things in moderation! I exercise 4 times a week now w/ Pilates and pool aerobics. I also take 3 hydroxy-apatite calcium supp. w/magnesium and vitamin D per day to help w/ bone matrix. I'm hoping for a better report in Nov.

Vespa Woolf from Peru, South America on September 26, 2012:

Yeah, the lack of bone regrowth is a worry. I admit to drinking alcohol and eating beef, which is acidifying. We also drink lots of fresh green juices, but this still make me rethink my strategy. Thank you!

Catherine Tally (author) from Los Angeles on September 26, 2012:

Hi, vespawoolf. It's so true that we are often misguided in our quests to be better to ourselves through diet. I became aware of the importance of raising pH when my bone was failing to grow into my second hip prosthesis. Little did I know that acidic diets bring a whole host of other potential problems! Thank you for stopping by to read and comment- I really appreciate your thoughts. Glad you didn't invest in the water ionizer:)

Vespa Woolf from Peru, South America on September 26, 2012:

Sometimes we think we're eating well when, in actuality, it's not balanced. These are very helpful reminders. As always, fresh fruits and veggies are key. I'm glad to know the alkaline water machines have been debunked. We didn't get one because many new trends end up the same way! Thanks so much for these great tips.

Catherine Tally (author) from Los Angeles on August 11, 2012:

Hi Genna,

Thank you for stopping by to read and comment. It's always good to see you here!

I appreciate it. :)

Genna East from Massachusetts, USA on August 11, 2012:

Excellent hub, Scrib. Good nutrition and exercise is vital to us all. We each have a genetic lottery as well that impacts our overall health. I have long been a proponent of supplements, but they cannot work alone. This hub is a must read for everyone. :-)

Catherine Tally (author) from Los Angeles on July 18, 2012:

Thank you, Sueswan! It sounds like you eat sensibly and are supporting good health w/o depriving yourself of the enjoyment of eating. Thanks for reading and commenting! :)

Sueswan on July 18, 2012:

Hi Cat

Very informative and useful information. I am not good when it comes to percentages so I believe in eating anything in moderation. I am not a big meat eater. My weakness is chocolate. I do eat dark chocolate though. I cut out canned and frozen foods a couple of years ago due to their high sodium content.

Voted up and awesome

Take Care :)

Tonette Fornillos from The City of Generals on July 08, 2012:

I'm with you. I think a little of me says I'm among those who are not bothered by imbalance. I may have tried living healthy but I haven't really put attention to this "balance" thing. Thanks for completing my list!

Catherine Tally (author) from Los Angeles on July 08, 2012:

Hi, Tonipet. I'm glad that I made you aware of the pH balance in our bodies. Most of us may never be bothered by imbalance . Others won't even take notice until a problem shows up. ( as in my case.) I really appreciate your stopping by, commenting, and voting up. Be well.

Catherine Tally (author) from Los Angeles on July 08, 2012:

Tirelesstraveller, I'm glad that I wrote about a subject of long-standing interest to you. Thank you for stopping by. Also, as a new follower, welcome! I really appreciate your tips and comments :)

Tonette Fornillos from The City of Generals on July 08, 2012:

I didn't mind about this PH thing until now, you just taught me about it and how to balance it. I didn't know how easy we could check pH with simple strips that test either urine or saliva. Thanks for this. Voting up useful!

Catherine Tally (author) from Los Angeles on July 08, 2012:

Hello arb. It is always my delight to see you here! I thank you for the tip. My research so far has brought much technical chemistry. Perhaps you will write a hub about it! All of the best to you:)

Catherine Tally (author) from Los Angeles on July 08, 2012:

Good to see you here, kashmir!

I appreciate your kind review and am glad that you found the information useful. Thanks for dropping by:)

Judy Specht from California on July 08, 2012:

I am going looking for ph strips. This has been a topic of interest for some time.

arb from oregon on July 08, 2012:

Great hub cat! I did a lot of research on a often neglected vitamin (k2 mx 4) specifically about 2 years ago. I highly recommend you check it out. I probably have 100 hours invested in investigating this.

Anyway, enjoyed your hub, as always.

Catherine Tally (author) from Los Angeles on July 08, 2012:

Hi Ronna,

Thank you for your question! I actually edited my hub and put in that information because it is important to know how to check your body's pH. Most pharmacies should carry the test kits. If not, a dispenser pack of strips for testing either saliva or urine can be purchased from Amazon or elsewhere on line.

Thomas Silvia from Massachusetts on July 08, 2012:

This is all great information within this well written hub, it is so important to try to always eat healthy . Well done !

Vote up and more !!!

Corey from Northfield, MA on July 08, 2012:

Good thoughts here. I have eliminated sodas, sugar, wheat and processed foods from my diet. I juice organic vegetables daily and I feel great. Glad to see you are taking charge of your health! Thanks.

Ronna Pennington from Arkansas on July 07, 2012:

Is there a way for me to know what my PH balance should be? THanks