A recent interview on the topic of orthorexia, or an obsession with eating healthy, got me thinking about my own views on health and eating well. I discussed some of the issues in my blog The Pitfalls of the Quest for Perfect Nutrition so won’t repeat those here.

We are constantly bombarded with messages about the “best” way to eat. Eat this “good” food to be healthy, avoid that “bad” food to feel better! Coffee will make us live longer one day and kill us the next. The messages we receive about food and nutrition are often conflicting and sometimes downright scary.   And, unfortunately, a lot of them come with a lot of judgement about the foods we eat. After spending the past 5 years working with people suffering from eating disorders I’ve come to develop a different, but I feel more balanced, way to look at food and eating. So here it is, my definition of eating well:

At its core, food is fuel. All foods provide energy for our bodies in the form of calories. We freak out a lot about calories, but from a scientific standpoint all they are is a unit of energy. Sure, some fuels are more productive than others, and I’ll get into that in a minute, but I don’t believe in good or bad foods. That is putting a lot of judgment on the food, which often becomes judgment on ourselves if we eat that food. How many of us have labeled a donut bad, and then referred to ourselves as “being bad” when we ate one? And how many of us actually let it ruin our day (or at least part of it) that we were bad and ate a bad food and “wasted calories”? Some of us may have even punished ourselves by going to the gym and working out when we’d rather have been hanging out with friends or family. That’s no way to live! Eating a donut (or whatever other food you think is “bad”) does not make you a bad person. It just makes you a person who ate a donut. Maybe even a person who likes donuts, which is no better or worse than a person who likes broccoli. When it comes to being non-judgmental about food I always give the example of fire. Would you say fire is good or bad? Most people immediately think of forest fires or houses burning down and say fire is bad. But for thousands of years fires have helped us cook our food and keep us warm. The same goes for water. Water tends to be thought of as good, and it’s true we need it to survive, but drink too much and you can dilute your electrolytes, feel awful, and even die. Fire is not good or bad. Water is not good or bad. Food is not good or bad. Let’s please stop judging our food and ourselves. It’s not helpful. As Yoda would say “good or bad, food is not. Just is, is food”, or something like that!

Instead of labeling foods as good or bad, I like to describe foods by their nutritional productivity. Some foods are more productive, meaning they are high in nutrients (vitamins, minerals, amino acids, fiber, essential fats etc) and other foods are less productive, meaning lower in those nutrients. If you are eating well by my definition you are probably eating both productive foods and less productive foods. Notice I am not saying “unproductive foods”? That’s because even foods that are low in nutrients are still providing calories, so still giving our bodies fuel they can use. So all foods fall on the spectrum of productivity. There is really no such thing as “empty calories” as that implies there is nothing in them, which is physiologically impossible. Even soda, often deemed empty calories, provides sugar which your body can use for fuel, and actually prefers for fuel during intense exercise.

So what exactly is eating well? Overall, eating well is choosing from a wide variety of foods. It’s having the majority of your diet come from productive foods, but also allowing yourself to eat less productive foods in moderation because they bring pleasure or enjoyment. And moderation could mean every day. Eating well is not denying yourself any food, as this often leads to over doing it with that food down the road. Eating well is listening to your body’s internal hunger cues while also being aware of how your own emotions or external factors influence your satiety cues. Eating well is letting food be fuel first, but also a way to celebrate and enjoy life. Eating well is moderation-not over doing any one food, whether that food be kale or cake. Eating well is letting food be a part of your life, but not the center of it.

One of the many qualms with nutrition that I have wrote about on here before is the feeling that no matter how hard you try to eat healthfully it’s never good enough.  Sometimes it seems that no matter what you are doing, there is another step to be taken towards “perfect” health.  For instance, maybe you decide instead of going out and getting fried chicken, you’ll bake some at home yourself.  Good move towards better health! Now let’s say you choose the chicken breast labeled “natural” at the grocery store and you feel pretty good about that too. But is it organic?  Nope.  Well, is it locally raised? Nope.  Opps, could’ve done better! And did you know that when you cook that chicken, you could be creating harmful carcinogens? See what I mean?!  What started as a great step toward eating more healthfully (baked chicken instead of fried) is now not good enough.  Taken too far, an unhealthy obsession with eating healthfully is unofficially called “orthorexia”, and I see it all time working with eating disorders.

It is my personal belief that the ever changing face of nutrition, along with this “never good enough” or “I should eat more healthfully” mentality sets us up for failure when it comes to meeting our nutrition goals and feeling good about it.  It’s easy to get overwhelmed and develop a “why bother?” attitude, which is unfortunate because nutrition is important.  But it is hard to navigate the ever-changing “facts” about what optimal nutrition really looks like, and to determine what’s important enough to actually implement and what not to worry too much about.  We all draw the “ah screw it” line in different places, which is totally fine.  Life is too short to worry too much about the quest for perfect nutrition (see that blog), so we each have to determine individually how much we want to pay attention to our health and nutrition.  So is buying chicken at the store instead of getting fried restaurant chicken enough? Well, generally I’d say yes, as small steps are better than no steps, but it also depends on who you are and what your health goals are.  For the average American choosing to bake at home instead of going out to eat and ordering a fried chicken is a positive step toward better nutrition.  However, if you already do that consistently maybe you are ready to take the next step, such as marinating your meats.  That is where I find myself today.

So back to the carcinogen topic:  Carcinogens are compounds that can cause cancer.  There is data that says that marinating your meats before cooking can cut down on the level of carcinogens, particularly heterocyclic amines (HAs or HCAs), created during the cooking process (particularly in grilling and frying, but to a lesser extent in baking as well).  Researchers aren’t entirely sure why the marinades work, but the theory is that the marinade creates a barrier on the meat’s surface which prevents water-soluble molecules from moving to the surface where they would be turned into HCAs by the high temperature, reducing the HCAs created by as much as 99% in some cases.

This is one nutrition philosophy that I do feel is worthy of implementing.  Why? Well firstly because cancer scares the crap out of me, so if I can do something simple to reduce my risk I’m all for that. Second, marinating meats is pretty easy. It won’t cost a lot of money or take a lot of time.  All marinades help reduce HCAs.  Lastly, marinating meats is delicious!  Whether or not marinating meats falls below your “screw it” line or not is up to you, but if not below are some of the marinades I’ve used.  Feel free to recommend others, I’ve got a lot of marinating to do!

Salmon marinated in white wine and lemon, with an avocado/mango salsa

For steak/red meat: soy sauce and/or Worcestershire sauce; beer (yup, beer); red wine and rosemary

For chicken: orange juice and bbq sauce; apricot preserves; rosemary and olive oil

For salmon: honey with ginger and lime; white wine with lemon; soy sauce (w/ honey)

One of the first books I did a report on during my undergraduate nutrition program was “Super Foods Rx: Fourteen Foods That Will Change Your Life” by Steven Pratt and Kathy Matthews.  I think I liked the book at the time, but I honestly don’t remember what I said in the report, and unfortunately it’s on a floppy disk somewhere so I can’t access it anymore (yes, college was that long ago for me!).  The 14 “super foods” were beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea (green or black), tomatoes, turkey, walnuts, and yogurt.  You may be surprised by some of those, but bear in mind the book was written in 2004.  Since then many other foods have been labeled super foods. Remember Acai?  It got booted by Chia.  And these days you hear more about kale than spinach.  The ever changing list of super foods is, to me, proof that there really are no magical super foods.  Sure kale is good for you.  Spinach is good for you too. I’d say the most “super” one is the one you like the most, because if you enjoy what you are eating you’ll be more likely to keep it in your diet long term, and thus reap the health benefits.  Choking down a vegetable (or whatever the health food du jour is) that you find disgusting is not the best path to true health.  That’s why it is unlikely that I will never force myself to eat a mushroom (sorry mom).  Maybe I’ll miss out on a few nutrients, but I’m pretty sure I can get them in less vile forms.  That’s the thing about super foods-maybe they have more of a particular nutrient than other foods, but they aren’t they only food with that nutrient.  And by focusing too much on incorporating one holy grail of foods, you’ll likely end up leaving out many others or possibly even exceeding your energy needs by eating too much of the super food.  So let’s all stop worrying about incorporating a few key “super” foods.  What shall we focus on then?  Glad you asked. Below is my top list of nutrition rules for dummies (although not really dummies, it’s for everyone!)

Nutrition For Dummies:

• Choose from a wide variety of foods. Different foods= different nutrients. Try not to eliminate any food group , unless you have a legitimate allergy or sensitivity to it.
• Bright colors = lots of nutrients and antioxidants.  This is assuming that the bright colors are natural, like in fruits and vegetables, and not the result of added food dyes.
• Choose foods that don’t come in a package more often than not.  Less processed foods tend to have more nutrients, so make sure the base of your diet is from whole foods.  The closer a food is to its natural form, the better.  The less ingredients, then better.
• Eat when you’re hungry. Stop when you are satisfied (not stuffed!).
• Mind your portions. Don’t measure your food but just be aware of serving sizes.  Portions at restaurants these days are pretty out of control.  For example, a standard serving of meat is 3 oz, which is the size of the palm of your hand.
• Hydrate.  Your body is mostly water so be sure to keep it supplied! Generally, aim to drink at least half of your body weight in ounces per day.
• Balance and moderation.  Yup, I said it again.  Allow yourself moderate portions of less than healthy foods you enjoy.  Denial often leads to over eating down the road.

Ever since I read the following quote I’ve pretty much considered it my philosophy on life:

“Life should not be a journey to the grave with the intention of arriving safely and in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow, what a ride!”

That being said, as adventure packed as I’d like my life to be, I still want it to be a long life, which is why I’m always interested in articles about people who live to over 100 years of age.  Most of these articles say the same thing: be active, eat lots of vegetables, have a good social circle, but recently I read one that was a little different.  It was called “Odd tricks people who lived past 100 swear by”, and some of the recommendations at first did seem a little odd compared to what you usually hear for longevity and health.  Among the “tricks” were: eating bacon daily, drinking port wine, eating 2 pounds of chocolate every week, participating in extreme sports, doing what you love, drinking scotch, and, my personal favorite, do what you want and eat what you want.  But after thinking about it, none of those sounded odd to me.  Sure bacon isn’t exactly a health food, but I’ve always said “all things in moderation” because a piece or two of bacon a day is unlikely to drastically alter your health.  It’s more about the big picture (i.e.  what are you eating the rest of the day?).  I think that particular centenarian might have been on to something else that promotes longevity: enjoyment.  Allowing yourself things that you enjoy can reduce stress and make life, well, more worth living for 100 years.  So next to each seemingly odd suggestion I wrote my interpretation of what actually helped the person live so long.  I came up with: enjoyment, indulgence, being social, movement, stress management, adventure, humor and laughter, doing what you love (that one speaks for itself), fun, happiness, having a “I don’t give a F$%# attitude, and keeping your mind sharp.  Yup, those are the keys to a long life.

But, how does one interpret the plethora of  nutrition studies about what is “good” for us to eat and also apply the quirky habits of those who have lived to over 100? Nutrition authorities (self included sometimes) are always saying “eat this, don’t eat this, eating this will increase your risk of this, eating this will decrease your risk of this” etc etc.  However, studies rarely “prove” anything.  They usually just show a link.  So while eating bacon daily might increase your risk of developing heart disease, there’s no guarantee you’ll get it. So how do you decide what to do?

Here is what I recommend:

• Health is important, but so is enjoyment.  While I’d still recommend to base your diet on productive foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats, I believe it’s okay to include not so healthy foods that you enjoy in moderation.  And moderation may even be on a daily basis.  A life of deprivation is, in my humble opinion, not worth living for 100 years. The occasional indulgence (chocolate and port anyone?) is okay.  I myself just might’ve had ice cream for dinner not that long ago.

• Be active, but know when to slow down.  A common thread in this article (and all I’ve seen on living to 100) was being active on a daily basis, but it wasn’t logging long hours at the gym or 80+ mile weeks.  It was gardening, dancing, biking around town.  It doesn’t have to be hard core, just get out there and move your body. Find an activity you actually enjoy doing, because you’ll be more likely to stick with it and thus reap the long term health benefits. But also know how to listen to your body and give it rest when needed.

• Have an awesome social circle.  Whether it be friends or family it’s important to surround yourself with people you enjoy.  Few who lived to 100 did it alone.

To end, I’ll leave you with another of my favorite quotes that fits the topic:

“Do not burn yourselves out. Be as I am — a reluctant enthusiast… a part-time crusader, a half-hearted fanatic. Save the other half of yourselves and your lives for pleasure and adventure. It is not enough to fight for the land; it is even more important to enjoy it. While you can. While it’s still here. So get out there and hunt and fish and mess around with your friends, ramble out yonder and explore the forests, climb the mountains, bag the peaks, run the rivers, breathe deep of that yet sweet and lucid air, sit quietly for a while and contemplate the precious stillness, the lovely, mysterious, and awesome space. Enjoy yourselves, keep your brain in your head and your head firmly attached to the body, the body active and alive, and I promise you this much; I promise you this one sweet victory over our enemies, over those desk-bound men and women with their hearts in a safe deposit box, and their eyes hypnotized by desk calculators. I promise you this; You will outlive the bastards.” – Edward Abbey

“We elves try to stick to the four main food groups: candy, candy canes, candy corns, and syrup!”

I’m not ashamed to admit that I am borderline obsessed with the movie Elf. That particular quote is one of my favorites, although as a dietitian I have to question the nutritional balance of a diet like that! Sugar is a popular nutrition topic these days, and it is generally all bad publicity. Want to know my opinion on it? It’s all about moderation.

I’ve probably used the words “moderation” and “balance” a thousand times in my nutrition consulting sessions and on this blog, and that’s because I truly believe they are the key to a healthy and well-rounded diet (and life). I don’t believe that sugar in of itself is bad. One of the first rules of working with eating disorders is not to place judgment on foods or to label them as good or bad, because in essence, they aren’t. There are just different foods that serve different purposes. I like to point out that even water, which is typically considered “good” or “healthy” can be deadly if drank in excess.

That being said, most Americans aren’t so great with the moderation piece when it comes to sugar. Sugar, in various forms, is added to a lot of food products, and some you might even not expect- peanut butter, breads, cereals (not just the little kid kinds) and salad dressings just to name a few. So it’s easy to over-do it. Excess sugar can definitely be a health problem, especially if done in excess over a long period of time and particularly for those with health concerns such as diabetes, heart disease, high blood pressure, and metabolic syndrome.

The American Heart Association has put out guidelines for sugar intake: women should consume no more than 100 calories (6 tsp or 25 grams) of added sugar daily and men should consume no more than 150 calories (9 tsp or 37.4 grams). Those numbers are just for added sugars, so they don’t include naturally occurring sugars such as those found in fruit and dairy products, but that still isn’t a whole lot. If you put 2 tablespoons of sugar in your morning coffee you’ve already met that number (if you’re a woman). Reportedly the average American consumes closer to 355 calories (22 tsp or 90 grams) from added sugars every day. Okay, so that’s quite a bit more than recommended, but honestly I think these guidelines are ridiculously difficult for the average American to follow, so don’t feel bad if your sugar intake is above those numbers, I know mine is. After all, what’s life without a little sweetness? That being said, if you have health issues such as those mentioned above you should definitely be careful about your sugar intake. If you are generally healthy, however, while it would still be wise to eat high sugar foods such as soda (which packs 40 grams of sugar per can on average) and candy in moderation, it would also be important not to be overly restrictive with your eating habits. This can set you up for problems with disordered eating and frankly makes life less enjoyable. Enjoyment is one of the purposes of food after all! Instead of dwelling on grams of sugar, focus on broader nutrition goals such as increasing fruit and veggie intake or making sure you get enough lean proteins and healthy fats.

I would also like to point out that besides the enjoyment factor, there are other times when sugar can be appropriate, such as immediately before, during, and after endurance exercise when sugar is necessary for fuel.  So sugar doesn’t totally deserve the bad rap.

Me, I just ate a piece of chocolate as I was writing part of this blog. I might have 2 or 3, but I won’t eat the whole bag, and that’s what enjoying food in moderation is about!