So What's Good Nutrition Anyway? Part 1

Probably one of the most common questions I get as a nutritionist, is “What’s a good diet?” The majority of people I talk to realize they need to pay attention to what they’re putting into their body, and most also realize that eating fruits and veggies is a major part of what they should be consuming. However, many are confused as to what constitutes a balanced diet. 

With the surge of convenience foods like protein bars, cereals and  “100 Calorie” snacks on the market, many consumers concerned about their weight, flock to these items when they’re looking for a "healthy" option. However, in an effort to watch calories, are we sacrificing nutritional content? Just because someone is thin, doesn’t mean they’re not malnourished or that their body composition isn’t altered.

In order to understand what comprises a “good diet,” there are 3 components that should be considered: Macro-Nutrients, Micro-Nutrients and Phyto-Nutrients.

Macro-Nutrients- Consider these guy the building blocks… the foundation.  These provide energy and primary building blocks for our body. A certain amount is necessary for organ function and muscle building.

• Protein
• Carbohydrates
•  Fat

The amount of energy derived from here is measured in a unit called the calorie. The amount of energy each individual needs varies from one person to another, and therefore the caloric intake varies. Eating too many calories (AKA taking in too much energy) and not burning it will lead weight gain....


But how is it possible that we live in a time where food is so plentiful, and rich in Macro-Nutrients, but so low in Micro-Nutrients? Are we as a society malnourished?


YES! Read part 2 to find out why...

 

Red Lentil Dal (Dhal)

Pulses, dried lentils, beans or peas, are staples of Eastern cultures. Countries such as India, Pakistan and Sri Lanka rely heavily on these high protein dishes as staples in their diet. Dal/Dhal/Daal is a preparation of these pulses that has been hulled and made into a stew or thick dip or sauce. 

How it Works?

Cold weather makes us naturally crave warming foods. The trick is to choose foods with with warming qualities using spices. Spices not only help warm the body and lead to more satiety, but they have healing properties as well.

Tumeric- The active ingredient curcumin has been used in traditional medicine for thousands of years. Its incredible medicinal properties have been used to treat for everything from arthritis to more serious conditions such as Alzheimer's disease. Studies suggest that curcumin has extraordinarily high antioxidant and anti-inflammatory properties

Cumin, specifically aids in digestion and has some detoxifyingand antiseptic properties as well.

What Am I Eating?

The main ingredient here are Red Lentils, but you can experiment with different varieties using this same basic recipe.

Lentils have the third-highest level of protein, of any legume or nut, second only to to soybeans and hemp. They are an essential source of inexpensive protein in many parts of the world, especially in those that have large vegetarian populations. Lentils are rich in almost all essential amino acids, two, methionine and cysteine. However, if all essential amino acids are reserved, including methionine and cysteine. This makes lentils a perfect substitute for animal protein. When mixed with a whole grain, it is considered a complete protein.  

Lentils are also exceptionally high in fiber. This aids in digestion and helps you feel fuller longer. High fiber diets have also been associated with reduced cholesterol and incidence of heart disease.

And as if that wasn't already enough, lentils also contain folate, vitamin B1, and minerals. Lentils are also a great source of iron rival to red meat!

Make it!
Prep time ~35-45 min

·         1 tablespoon olive oil
·         2 cups chopped onions

·         3 garlic cloves, minced

·         3 cups water

·         1 cup dried red lentils*

·         3/4 teaspoon turmeric

·         3/4 teaspoon ground cumin

·         1/2 teaspoon ground ginger

·         1 cup brown basmati rice,* cooked according to package directions

·         2 plum tomatoes, seeded, chopped

·         1/4 cup chopped fresh cilantro

·         1 jalapeño chili, seeded, chopped

* try different substitutions, like yellow or green lentils. For the rice, try different grains like quinoa and millet. 

Directions: 

·         Heat oil in medium skillet over medium heat. Add 1 cup onion and 1 minced garlic clove and sauté until tender and golden brown, about 10 minutes. Set aside.

·         Combine 3 cups water, lentils, remaining 1 cup onion, 2 minced garlic cloves, turmeric, cumin and ginger in heavy medium saucepan. Bring to boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes.

·         Transfer half of lentil mixture to processor; purée until smooth. 

·         Return purée to same saucepan. Mix in sautéed onion mixture. Simmer 5 minutes to blend flavors. Season to taste with salt and pepper.

Spoon rice into bowls. Spoon dal over. Top with tomatoes, cilantro and chili.

Look good?
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