In the 1980s I saw the movie Cocoon. After watching this movie, I knew I wanted to work with our wise ones. I was very close and very fond of my grandma and grandpa who lived on a Missouri farm. In 1998 I began my career in wellness and prevention as an exercise physiologist, working with high-risk individuals – heart disease, diabetes, obesity. I trained individuals while completing my degree in Clinical Dietetics. Over the last 27 years, I have worked in a variety of chronic disease areas from cardiovascular rehabilitation to serving in the United States Naval Reserves, Medical Service Corps as a Registered Dietitian. I believe food is medicine and I want to share some tips I’ve observed in my journey to help you live a long, healthy life.

Fluids. The human body is over 75% fluid. It is very important to consume enough pure water every day with some electrolytes in 24-32 oz of the 64-96 oz a day goal. Some may be on a fluid restriction and if so, please follow those instructions. Our kidneys need water. Take some time to write down what you are drinking every day, from coffee with cream, tea with honey/sugar, soda, flavored beverages, milk, juice. Water is the most important fluid to consume daily. When you observe what you are drinking you may find some beverages may be very high in sugar and this we need to reduce.

The average American consume over 100 lbs of sugar a year. This is two 50 lb feed sacks! I believe this is one of the reasons diabetes, heart disease and obesity are at very high levels in the United States. Sugar causes inflammation and is empty calories. Of course, a small amount, less than 24 grams per day of added sugar for women and less than 36 grams per day of added sugar for men, may be okay. A 32 oz soda has about ½ cup of added sugar. Many packaged and processed foods have added sugar. Pay attention to the nutrition facts label and know what you are eating.

I’ve learned and observed sugar cravings are brought on by a low fiber, low healthy fat and low protein diet. The next macronutrient I recommend you evaluate on your food intake is protein. We need protein to keep blood sugar stable, feel full, keep energy levels up and maintain lean muscle mass. I recommend eating 20-30 grams of protein at each meal. Most of my nutrition recalls with clients show 40 grams or less of protein per day. These individuals struggle with diabetes, obesity, heart disease, high blood pressure, chronic kidney disease, fatty liver and dementia. Start a food journal and evaluate how much protein you eat at each meal.

The last macronutrient I will discuss is fat. We need some fat and cholesterol in our daily diet. The key is avoiding trans fats and hydrogenated fats and now more research is coming out on avoiding seed oils. I encourage you to eat fish 2-3 times a week. Use avocado, coconut, olive or macadamia nut oils and butter when cooking. Each fat enhances the flavors of the dish differently.

There is much more I could share about nutrition. Know that what you choose to put on your fork will either feed health or disease. Choose wisely.