At DASHA®, we advocate the practice of preventive medicine. There are many things out of our control, such as genetics, but we should do our best to manage those things that do fall under our control in order to limit the possibility of development of the two leadings causes of death in the United States, heart disease and cancer, as well as stroke and diabetes, currently ranked as the fifth and seventh leading causes of death in the United States, respectively. Diet is one of the most important elements under our control.
We encourage you to spend one week writing down everything you eat throughout the course of the day and then sit down after that week is over and take a look at what you consumed and where there might be room for improvement. It is often not until we see the proof in front of us in the form of that list that we realize we may have some unhealthy habits that need to change. Below is your go-to basic guideline to help you shape your diet choices.
FAT: Fat is not bad for you. Your body needs it. It is more effective for your body to access fat for energy than sugar. However, you need to stay away from saturated fats. Your total fat intake should represent 15 to 30% of your total dietary energy intake. Some examples of healthy fats include: lean cuts of meat and fish, eggs, nuts and avocados.
SUGAR: In a cancer research lab, scientists add insulin to a tumor in order to make it grow. Americans consume up to 475 calories (30 teaspoons) of sugar per day, and that’s too much. Stay away from processed sugars found in sodas, candy, sugar cereals and canned foods, as well as smoothies with extra sugar, tomato sauces in jars, fat-free salad dressings, multi-grain cereals and crackers. Some examples of good naturally occurring sugars include apples, bananas, agave nectar, honey, pineapples, carrots, beets, yogurt or prunes.
FRUITS & VEGETABLES: The World Health Organization and Food and Agriculture Organization recommend 400 grams, or 5 servings of fruits and vegetables per day. A general rule of thumb is that one serving equals the amount of food you could fit in the palm of your hand. Potatoes do not count.
As always, consult your primary care physician before beginning any diet program. To read DASHA®’s article, “Eat Your Way to Fight Cancer,” click HERE.
DASHA® is a luxury lifestyle brand and New York City-based wellness center created to offer a truly holistic approach to wellness. To learn more, visit dashawellness.com.
