Check in with Yourself on the Total Body Diet - dummies

Check in with Yourself on the Total Body Diet

By Victoria Shanta Retelny, Academy of Nutrition & Dietetics

Be sure to check in with yourself to assess how you’re doing throughout the day. The Total Body Diet is not a rigid diet where you have to eat the same foods every day or any one food group is off limits. Instead, it’s a diet where quality foods and beverages count. How do you know if you’re choosing a good-quality nourishment?

Ask yourself some questions before eating and drinking:

  • Is this a healthy food or is it highly processed with little nutrition?

  • Does it contain a lot of added sugar?

  • Does it contain more than 20 percent of the Daily Value of sodium?

  • Does it contain a lot more than 20 percent of the Daily Value of saturated fat?

If you answered yes to the first question, you’re off to a great start with that food choice! Whole foods are typically less processed and more nutrient-dense.

Nutrients from food help keep your blood flowing smoothly, keep your brain synapses firing well, and maintain your good eyesight and organs functioning. No one food can do it all — it’s the synergy of nutrients in good-quality, nutrient-dense foods that do your body good. So, it’s important to determine if there are beneficial properties in the combination of your food choices. Aim for the majority of your foods to be in line with an overall healthy, nutrient-dense eating pattern.

Why do good-quality foods support total body wellness? They’re packed with vital nutrients that have important health benefits.

How Specific Nutrients Benefit Your Total Body
Nutrient Benefit
Protein Maintains and builds your muscle mass.
Dietary fiber May help reduce blood cholesterol levels; is important for
proper bowel function; may reduce constipation.
Calcium Keeps bones strong and healthy.
Vitamin D Helps strengthen bones.
Vitamin C Helps to maintain collagen in skin and defend cells from free
radicals.
Vitamin A Important for eye health and the immune system.
B vitamins Eight vitamins (thiamin, riboflavin, niacin, pantothenic acid,
B6, biotin, folic acid, and B12) that are critical for numerous
functions in your body, including obtaining energy from the foods
you eat.
Potassium Helps control blood pressure by regulating fluid in and between
cells.
Fats Unsaturated fats like omega-3 fatty acids (DHA and EPA) are
beneficial for cardiovascular health and inflammation.