How many different diets have you tried? Did you buy cookbooks and try recipes, attempting to make major changes in the way you eat? Well, there are millions like you.

I advise people to think about making just two changes in their diets — eliminate refined sugars and eat more vegetables. Of course other things matter, like not eating trans-fats. But these two simple changes alone can go a long way to improve your ability to manage your weight and reduce your risk of disease.1

The first change means eliminating foods that contain refined sugars — primarily candy and soft drinks. These should not even be classified as foods because they contain no nutritional value. They provide only calories, but no vitamins, minerals, fiber, or antioxidants. Zero nutritional value.

Not only are they sources of empty calories, but foods that contain refined white sugar require the use of several real nutrients from our body’s nutrient storehouse to process the sugar. So by eating these empty foods, you are actually using up some of the precious nutrients that your body needs to sustain health.

When you think about it like this, you could label sugar as an “anti-nutrient.” B-vitamins and minerals like chromium and magnesium are depleted with high sugar intake. Soft drinks are usually sweetened with high fructose corn syrup, which is being found to promote high uric acid levels in the body.

High fructose intake is also known to promote elevated triglycerides and cholesterol. It may even promote hunger by the mixed cues it gives our appetite hormones, leptin and ghrelin.2-3

So can your body actually afford to have that soft drink or eat that candy? Do you have enough nutrients stored to even enjoy them occasionally? Of course, life is a lot more fun when we can enjoy occasional treats, but perhaps we need to re-define “occasional.” Personally, I limit my refined sugar sweets to small servings no more than once or twice a month (not counting a very low-sugar dark chocolate). And when I do, I take small bites and really enjoy them.

The second dietary change is to make a concerted effort to eat at least 6 to 8 servings of vegetables a day. Americans simply do not eat enough vegetables — the foods that we can and should eat as much of as we want. As rich sources of disease-fighting antioxidants, fiber, vitamins, and minerals in a healthy lower carb and calorie package, vegetables are the nutrient-dense foods we need more of.

Eating more vegetables is not only good for our health, it can get us out of the rut of eating the same unhealthy foods over and over again. Discovering or re-discovering vegetables adds a nice variety and colorful appeal to your meals. Most of us have one or two ways of preparing certain foods, i.e., boiled or steamed green beans, or pan-fried zucchini. If you need some new ideas, check out recipes online or borrow some cookbooks from your local library.

We need to try vegetables prepared lots of different ways. Some people like raw broccoli but not cooked, or vice verse. If you experiment, you’re bound to find at least one way to enjoy just about any vegetable.

Recently I have been very into beets. Besides being nutritious, they add a vibrant splash of color to your meal. Did you know they are great just grated up raw and on top of salads? They also go well with a simple oil and vinegar dressing or mixed with just about any other vegetable and topped with feta cheese.

References

1. Rayssiguier Y, et al. Magnes Res. 2006;19(4):237-43.
2. Schulze MB, al. Am J Clin Nutr. 2005;82(3):675-84; quiz 714-5.
3. Rutledge AC and Adeli K. Nutr Rev. 2007;65(6 Pt 2):S13-23.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

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