VIP Family: We Are What We Eat

we are what we eat...

HOW TO FEED THE WHOLE FAMILY RIGHT

STORY BY DR. SHOHREH SHARIF

We’ve all heard the saying, “You are what you eat.” But do I need to be a carrot all the time? If I have some Cheetos, even in moderation, does that make me a Cheeto?

Clearly, that little saying is lacking something in its messaging. Despite the dieting trends you may see in the media, having a healthy diet is not all about placing strict limitations or depriving yourself of foods you love. You don't have to cut out entire food groups or abandon treats altogether. Having a healthy diet is more about feeling great, improving your overall health, increasing your energy throughout the day and being in a better mood.

As intimidating as it may seem, healthy eating shouldn’t be overly complicated. Unfortunately, with so many "experts" weighing in on things, we can sometimes hear contradictory nutritional and dieting advice. One expert swears that a certain food is good, while the next says the exact opposite. So who should we listen to?

All of this can be simplified with a single piece of advice: replace processed foods with whole foods in their natural state, or as close to their natural state as possible. Easy in theory, not always in practice, of course. The reason for that is because food is not just a source of nutrition – it's an integral part of our culture and society. Holidays are not complete without enjoying some of grandma’s famous treats or your favorite aunt's baked mac-n-cheese. Neither of those are anywhere close to resembling whole foods in their natural state. The key is to keep indulgences to special occasions and enjoyed in moderation. Special occasions aside, in our day-to-day lives, it is important to maintain a healthy diet. This means adopting a diet that includes all nutrients in proper amounts and eating in a way that is based on variety, balance and moderation. Fruits and vegetables should be part of your diet, in addition to healthy fats and proteins. One way to ensure that you're eating in a healthful way is cooking at home, which allows for control over the oils used to sauté food and the amount of added sugar in dressings. Having healthy options at your fingertips is also key in maintaining a healthy diet. Visiting local markets or your favorite grocery store and picking fresh, seasonal ingredients is a great starting point. Planning breakfast, lunch and dinner also sets you up for success and prevents having to get takeout during the workday or compromise with fast food for lunch or dinner. To the right are some healthy options I make for my family. Dental health is something that often gets overlooked when it comes to overall health. But when it comes to teeth, limiting the amount of processed sugar will decrease plaque buildup and keep enamel strong. Focus on consuming leafy greens and other food high in fiber and calcium. Food that is healthy for your body is usually healthy for your teeth too. If possible, brush after enjoying a snack to help lessen the negative effect on teeth.

healthy

OPTIONS FOR THE family

Breakfast:

• Banana baked oatmeal • Eggs (hardboiled or scrambled) with turkey bacon or sausage • Avocado toast • Fruits and granola or a pecan energy bar

Lunch:

• Turkey or chicken wrap • Nutritious protein bowls with grains and plenty of vegetables • Tuna sandwich • Chicken salad (made with Greek yogurt) • Stir-fry with vegetables and a lean protein

Dinner:

• Salmon (with whatever seasoning or glaze you like) accompanied with asparagus • A hearty salad with a lean protein • Chicken (baked or grilled) with your favorite starch and vegetable • Stuffed bell peppers (turkey instead of ground beef is a healthy substitute) • Zucchini noodles or spaghetti squash with Bolognese (or your favorite sauce)

Snack:

• Greek yogurt with a drizzle of honey • Assorted nuts or trail mix • Berries • Frozen yogurt popsicles • Vegetables and dressing (vinaigrette)

Dr. Shohreh Sharif

D.D.S., FAAPD, FICD Diplomate, American Board of Pediatric Dentistry Associate Professor, Howard University College of Dentistry Diplomate, American Orthodontic Society (703) 992-9222 www.washingtondentist.com